Gluten bụ protein a na-achọta n'ụdị ọka, gụnyere ọka wit, ọka bali na rye. Ọ na-enye ike, na-enye ohere ka achịcha bilie, ma na-enye nri dị nro (1, 2).
Ọ bụ ezie na gluten abụghị nsogbu nye ọtụtụ ndị mmadụ, ụfọdụ nwere ike ọ gaghị anabata ya nke ọma.
Ọrịa Celiac bụ ọrịa autoimmune nke na-ebute nzaghachi mgbochi na gluten. Maka ndị nwere ọnọdụ a ma ọ bụ gluten sensitivity, iri gluten nwere ike ime ka mgbaàmà dị ka bloating, afọ ọsịsa, na mgbu afọ (3).
Ọtụtụ n'ime ọka ndị a na-erikarị nwere gluten. Agbanyeghị, enwerekwa ọtụtụ ọka na-edozi ahụ nke na-enweghị gluten.
Nke a bụ ọka 9 na-enweghị gluten nwere ahụike dị oke mma.
Ọdịnaya
1. Sorghum
A na-akụkarị Sorghum dị ka nri ọka na anụmanụ. A na-ejikwa ya na-emepụta sirop sorghum, ụdị ihe na-atọ ụtọ, yana ụfọdụ ihe ọṅụṅụ na-aba n'anya.
Mkpụrụ ọka a na-enweghị gluten nwere ogige osisi bara uru nke na-eme dị ka antioxidants iji belata nrụgide oxidative ma belata ihe ize ndụ nke ọrịa na-adịghị ala ala (4).
Nnyocha nyocha-tube na anụmanụ nke afọ 2010 gosiri na sorghum nwere mmetụta mgbochi mkpali dị ukwuu n'ihi nnukwu ọdịnaya nke ogige osisi ndị a (5).
Na mgbakwunye, sorghum dị elu na eriri ma nwee ike inye aka belata nnabata shuga iji mee ka ọ̀tụ̀tụ̀ shuga dị n'ọbara nọgide na-adị.
Otu nnyocha tụnyere shuga ọbara na insulin n'ime mmadụ 10 sonyere mgbe ha riechara muffin sitere na sorghum ma ọ bụ ntụ ọka ọka dum. Muffin sorghum butere mbelata nke ukwuu na shuga ọbara na insulin karịa muffin ọka wit dum (6).
Otu iko (gram 192) sorghum nwere gram iri na abụọ nke eriri, protein gram 12, na ihe fọrọ nke nta ka ọ bụrụ ọkara ígwè ị chọrọ n'otu ụbọchị (22).
Sorghum nwere uto dị nro ma nwee ike ịkụnye ya ka ọ bụrụ ntụ ọka maka ịme ngwaahịa ndị na-enweghị gluten. Ọ nwekwara ike dochie ọka bali na ntụziaka dị ka ero na ofe ọka bali.
Na nchikota: Ọtụtụ nchọpụta egosila na sorghum bara ụba na ogige osisi ma nwee ike inye aka belata mbufụt na ọkwa shuga ọbara.
2. Quinoa
Quinoa aghọọla ngwa ngwa otu n'ime ọka na-enweghị gluten. Ọ na-agbanwe agbanwe nke ukwuu yana ọgaranya na eriri na protein sitere na osisi.
Ọ bụkwa otu n'ime ọka kachasị mma, ebe ọ nwere nnukwu antioxidants nke nwere ike inwe mmetụta bara uru n'ibelata ihe ize ndụ nke ọrịa (8).
Na mgbakwunye, quinoa bara ụba na protein ma bụrụ otu n'ime nri sitere na osisi ole na ole a na-ewere dị ka isi iyi protein zuru oke.
Ọ bụ ezie na ọtụtụ nri osisi enweghị otu ma ọ bụ abụọ n'ime amino acid dị mkpa nke ahụ gị chọrọ, quinoa nwere asatọ niile. Nke a na-eme ka ọ bụrụ ezigbo isi iyi nke protein sitere na osisi (9).
Otu iko (gram 185) nke quinoa esiri esi na-enye protein gram 8 na gram 5 nke eriri. Ọ nwekwara micronutrients ma na-egbo mkpa gị kwa ụbọchị maka magnesium, manganese, na phosphorus (10).
Quinoa bụ ihe dị mma maka ịme crusts na stews na-enweghị gluten. A pụkwara iji ntụ ọka Quinoa mee pancakes, tortillas ma ọ bụ achịcha ngwa ngwa.
Na nchikota: Quinoa nwere ezigbo antioxidants. Ọ bụkwa otu n'ime nri osisi ole na ole nwere amino acid niile dị mkpa.
3. Egwu
Ọ bụ ezie na a maara nke ọma dị ka ihe bụ isi na mkpụrụ nnụnụ, millet bụ ọka na-edozi ahụ nke nwere ike inwe ọtụtụ uru ahụike.
Nnyocha ụmụ anụmanụ chọpụtara na inye ụmụ oke nwere ike ibelata ma triglycerides na mbufụt n'ime ọbara (11).
Nnyocha ọzọ lere anya mmetụta millet na ọkwa shuga dị n'ọbara n'ime ndị ọrịa isii nwere ọrịa shuga. Ọ chọpụtara na millet butere nzaghachi glycemic dị ala na shuga ọbara karịa osikapa na ọka wit (12).
Otu iko (gram 174) nke millet esiri esi nwere gram 2 nke eriri, gram 6 nke protein na 19% nke mkpa magnesium kwa ụbọchị (13).
Ị nwere ike itinye millet n'ime nri ụtụtụ gị na nnukwu efere millet na-ekpo ọkụ. Ọzọkwa, ị nwere ike iji millet ma ọ bụ ntụ ọka millet esi nri falafel, achịcha ma ọ bụ croquettes.
Na nchikota: Ọmụmụ anụmanụ na ụmụ mmadụ egosila na millet nwere ike ibelata triglycerides ọbara, mbufụt, na ọkwa shuga dị n'ọbara.
4. okpu
Oat dị ezigbo mma. Ha bụkwa otu n'ime isi mmalite kachasị mma nke beta-glucan, ụdị eriri eriri na-akwalite ahụike.
Ntụleghachi nke ọmụmụ 28 chọpụtara na beta-glucan belatara “ọjọọ” LDL cholesterol na mkpokọta cholesterol na-enweghị emetụta “ezigbo” HDL cholesterol (14).
Nnyocha ndị ọzọ egosila na beta-glucan nwere ike belata nnabata shuga ma belata shuga ọbara na ọkwa insulin (15, 16).
1/4 iko (gram 39) nke ọka akọrọ na-enye gram 4 nke eriri na gram 7 nke protein. Ọ na-enyekwa phosphorus, magnesium, na vitamin B (17).
Ọ bụ ezie na oat bụ ndị na-enweghị gluten, ọtụtụ ụdị oats nwere gluten n'ihi mmetọ sitere n'ụzọ e si too na esi ya.
Ọ bụrụ na ị nwere ọrịa celiac ma ọ bụ gluten sensitivity, jide n'aka na ị ga-achọ ọka a na-akpọ dị ka gluten-free.
Otu efere na-ekpo ọkụ nke oatmeal bụ ụzọ kachasị ewu ewu iji nweta oatmeal, ma ị nwekwara ike itinye oatmeal na pancakes, granola bar, ma ọ bụ parfaits maka agbakwunyere eriri na nri.
Na nchikota: Oat nwere beta-glucan, nke nwere ike belata cholesterol ọbara ma nyere aka ịhazi shuga ọbara.
5. Akwukwo nri
N'agbanyeghị aha ya, buckwheat bụ mkpụrụ nwere ụdị ọka nke na-enweghị gluten na enweghị njikọ na ọka wit.
Ọ na-enye ọtụtụ antioxidants, gụnyere nnukwu ego nke ụdị abụọ a kapịrị ọnụ: rutin na quercetin (18).
Ụfọdụ ọmụmụ anụmanụ na-atụ aro na rutin nwere ike ịba uru n'ibelata mgbaàmà nke ọrịa Alzheimer. N'otu oge ahụ, quercetin gosipụtara iji belata mbufụt na nrụgide oxidative (19, 20).
Iri buckwheat nwekwara ike inye aka belata ụfọdụ ihe ize ndụ maka ọrịa obi.
N'ime otu ọmụmụ, ejikọtara oriri buckwheat na mkpokọta cholesterol na "ọjọọ" LDL cholesterol, yana oke oke nke "ezigbo" HDL cholesterol na mkpokọta cholesterol (21).
Nnyocha ọzọ nwere nsonaazụ yiri nke ahụ, na-egosi na ndị na-eri buckwheat nwere obere ihe ize ndụ nke ọbara mgbali elu, cholesterol, na ọbara shuga dị elu (22).
Otu iko (gram 170) nke buckwheat na-enye gram 17 nke eriri, protein gram 23, na ihe karịrị 90% nke magnesium, ọla kọpa, na manganese ị chọrọ maka ụbọchị (23).
Gbalịa soba noodles dabere na buckwheat dị ka swap na-enweghị gluten maka pasta ọdịnala. Ma ọ bụ, jiri buckwheat tinye ntakịrị crunch na ofe, salads ma ọ bụ ọbụna veggie burgers.
Na nchikota: Buckwheat bara ụba na antioxidants ma jikọta ya na mbelata ihe ize ndụ ọrịa obi, dị ka ọkwa cholesterol ọbara.
6. Amaranth
Amaranth nwere akụkọ ihe mere eme bara ụba ma bụrụ otu n'ime nri ndị dị mkpa nke obodo Inca, Mayan na Aztec. Na mgbakwunye, ọ bụ ọka na-edozi ahụ nke ukwuu nke nwere nnukwu uru ahụike (24).
Nnyocha ọmụmụ 2014 gosiri na ogige amaranth na-egbochi mbufụt na ụmụ mmadụ na ụmụ oke site na igbochi ịmalite ụzọ nke na-ebute mbufụt (25).
N'ihi ọdịnaya fiber ya dị elu, amaranth nwekwara ike belata ọtụtụ ihe ize ndụ maka ọrịa obi.
N'ezie, otu nnyocha anụmanụ chọpụtara na mkpụrụ amaranth belatara ma triglycerides ọbara na ọkwa LDL cholesterol "ọjọọ" (26).
Otu iko (gram 246) nke amaranth esiri esi nwere gram 5 nke eriri yana protein gram 9. Ọ na-ekpuchikwa 29% nke mkpa ígwè gị kwa ụbọchị ma nwee nnukwu magnesium, phosphorus, na manganese (27).
Ị nwere ike iji amaranth dochie ọka ndị ọzọ, dị ka osikapa ma ọ bụ couscous. Amaranth nke esichara wee mee ka ọ dị jụụ, a pụkwara iji ya mee ihe n'ọnọdụ ọka ọka dị ka ihe na-esi ísì ụtọ maka ofe, jelii ma ọ bụ sauces.
Na nchikota: Ụfọdụ ọmụmụ na-egosi na amaranth nwere ike ịdị irè n'ibelata mbufụt na ọtụtụ ihe ize ndụ maka ọrịa obi.
7. Tef
Dị ka ọka kacha nta n'ụwa, tef bụ ọka dị ntakịrị ma dị ike.
Ọ bụ ezie na ọ bụ naanị penny ka otu ọka wit, tef bụ ụlọ na-edozi ahụ.
Tef bara ụba na protein, nke nwere ike ịkwalite satiety, belata agụụ, na ịkwalite metabolism (28, 29, 30).
Ọ na-egbokwa oke akụkụ nke mkpa eriri afọ gị kwa ụbọchị. Fiber bụ akụkụ dị mkpa nke nri na-ejikọta ya na mbelata ibu, mbelata agụụ na imeziwanye oge niile (31, 32, 33).
Otu iko (gram 252) nke tef esiri esi nwere protein gram iri na gram asaa nke eriri. Ọ na-enyekwa ọtụtụ vitamin B, karịsịa thiamine (10).
Maka ịsa achịcha na-enweghị gluten, gbalịa dochie ntụ ọka ọka na teff n'akụkụ ma ọ bụ ha niile. A pụkwara ịgwakọta anụrị ka ọ bụrụ chili, mee ka ọ bụrụ porridge, ma ọ bụ jiri ya mee ka efere sie ike.
Na nchikota: Tef bụ ọka kacha nta n'ụwa, mana ọ bara ụba na eriri na protein. Ihe oriri abụọ a dị mkpa maka ahụike ma nwee ọtụtụ uru.
8. ọka
Ọka, ma ọ bụ ọka, bụ otu n'ime ọka na-enweghị gluten a na-erikarị n'ụwa.
Na mgbakwunye na ịdị elu nke eriri, ọka bụkwa isi iyi nke lutein na zeaxanthin, carotenoids, pigmenti osisi na-eme dị ka antioxidants (35).
Nnyocha na-egosi na lutein na zeaxanthin nwere ike ịba uru maka ahụike anya site n'ịbelata ihe ize ndụ nke cataracts na macular degeneration nke afọ, ihe abụọ na-akpatakarị ọhụụ na ndị okenye (36).
Otu nnyocha gosiri na ihe ize ndụ nke macular degeneration afọ bụ 43% ala na ndị ọrịa nwere nnukwu carotenoid oriri karịa ndị nwere obere oriri (37).
1/2 iko (gram 83) nke ọka edo edo nwere gram 6 nke eriri na gram 8 nke protein. O nwekwara nnukwu magnesium, vitamin B6, thiamine, manganese, na selenium (38).
Enwere ike sie ọka, sie nri ma ọ bụ sie ya maka nri dị mma maka nri kwesịrị ekwesị. Nwee obi ụtọ ma ọ bụ tinye ya na salad, ofe ma ọ bụ ihe oriri.
Na nchikota: Ọka dị elu na eriri na ezigbo isi iyi nke lutein na zeaxanthin, carotenoids abụọ jikọtara na mbelata ihe ize ndụ nke ọrịa anya.
9. Osikapa Brown
Ọ bụ ezie na osikapa agba aja aja na osikapa na-acha ọcha sitere n'otu ọka, ewepụla bran na nje nke ọka n'oge nhazi.
Ya mere osikapa agba aja aja nwere eriri na ọtụtụ micronutrients, na-eme ka ọ bụrụ otu n'ime ọka na-enweghị gluten dị mma.
Ụdị osikapa abụọ a enweghị gluten, mana nchọpụta na-egosi na iji osikapa agba aja dochie osikapa ọcha nwere uru ahụike ọzọ.
N'ezie, osikapa aja aja kama osikapa nwere ike ibelata ihe ize ndụ nke ọrịa shuga, oke ibu na ọrịa obi (39, 40, 41).
Otu iko (gram 195) nke osikapa agba aja nwere gram 4 nke eriri na gram 5 nke protein. Ọ na-enyekwa akụkụ dị mma nke magnesium na selenium chọrọ maka ụbọchị (42).
Osikapa Brown na-eme nri akụkụ dị ụtọ n'onwe ya ma ọ bụ nwee ike jikọta ya na akwụkwọ nri na isi iyi protein siri ike iji mepụta nri dị ụtọ.
Na nchikota: Osikapa Brown nwere eriri na-ejikọta ya na mbelata ihe ize ndụ nke ọrịa shuga, uru ibu na ọrịa obi mgbe ejiri ya n'ọnọdụ osikapa ọcha.
Nsonaazụ ikpeazụ
Mgbe ị na-arịa ọrịa celiac ma ọ bụ gluten sensitivity, ọ nwere ike isi ike ịgbaso nri na-enweghị gluten.
Otú ọ dị, e nwere ọtụtụ nhọrọ ndị na-enweghị gluten iji dochie ọka wit.
Site n'inye antioxidants iji belata ihe ize ndụ nke ọrịa, ọka ndị a na-edozi ahụ na-enweghị gluten nwere ike ịba uru maka ahụike gị.
