Gluten ndi mapuloteni omwe amapezeka mumitundu ina ya mbewu, kuphatikizapo tirigu, balere ndi rye. Imalimbitsa thupi, imalola mkate kuwuka, ndipo imapangitsa kuti zakudya zikhale zofewa (1, 2).
Ngakhale kuti gluten sivuto kwa anthu ambiri, ena sangalekerere bwino.
Matenda a Celiac ndi matenda a autoimmune omwe amayambitsa chitetezo chamthupi ku gluten. Kwa anthu omwe ali ndi vutoli kapena kutengeka kwa gilateni, kudya gilateni kumatha kuyambitsa zizindikiro monga kutupa, kutsegula m'mimba, ndi kupweteka kwa m'mimba (3).
Zakudya zambiri zomwe zimadyedwa kwambiri zimakhala ndi gluten. Komabe, palinso mbewu zambiri zopatsa thanzi zopanda gluteni.
Nawa mbewu 9 zopanda gluteni zomwe zili zathanzi kwambiri.
Zamkatimu
1. Manyowa
Manyowa amalimidwa ngati mbewu komanso chakudya cha ziweto. Amagwiritsidwanso ntchito kupanga manyuchi a manyuchi, mtundu wa zotsekemera, komanso zakumwa zina zoledzeretsa.
Njere zopanda glutenizi zimakhala ndi zopangira zopindulitsa zomwe zimakhala ngati antioxidants kuti muchepetse kupsinjika kwa okosijeni ndikuchepetsa chiopsezo cha matenda osatha (4).
Kafukufuku wa 2010 pachubu ndi nyama adawonetsa kuti manyuchi ali ndi anti-inflammatory properties chifukwa cha kuchuluka kwa zomera izi (5).
Kuonjezera apo, manyuchi ali ndi fiber zambiri ndipo amatha kuchepetsa kuyamwa kwa shuga kuti shuga wa m'magazi asamasinthe.
Kafukufuku wina adayerekeza kuchuluka kwa shuga m'magazi ndi insulini mwa anthu 10 omwe adatenga nawo gawo atadya muffin wopangidwa kuchokera ku manyuchi kapena ufa wa tirigu. Muffin wa manyuchi adachepetsa kwambiri shuga wamagazi ndi insulini kuposa muffin wa tirigu wonse (6).
Chikho chimodzi (192 magalamu) cha manyuchi chili ndi magalamu 12 a fiber, magalamu 22 a mapuloteni, ndi pafupifupi theka la ayironi yomwe mumafunikira patsiku (7).
Manyowa amakoma pang'ono ndipo amatha kupukuta kukhala ufa wophikira zinthu zopanda gilateni. Ikhozanso kulowetsa balere mu maphikidwe monga bowa ndi msuzi wa balere.
Chidule cha nkhaniyi: Kafukufuku wambiri wasonyeza kuti manyuchi ali ndi zinthu zambiri za zomera ndipo angathandize kuchepetsa kutupa ndi shuga.
2. Quinoa
Quinoa yakhala imodzi mwa mbewu zodziwika bwino za gluten. Ndiwosinthasintha modabwitsa komanso wolemera mu fiber ndi mapuloteni opangidwa ndi zomera.
Ndiwonso mbewu yathanzi kwambiri chifukwa imakhala ndi ma antioxidants ambiri omwe amatha kukhala ndi phindu pochepetsa chiwopsezo cha matenda (8).
Kuphatikiza apo, quinoa imakhala ndi mapuloteni ambiri ndipo ndi imodzi mwazakudya zochepa zomwe zimatengedwa kuchokera ku mbewu zomwe zimatengedwa ngati gwero lathunthu la mapuloteni.
Ngakhale kuti zakudya zambiri za zomera zimakhalabe imodzi kapena ziwiri za amino acid zofunika zomwe thupi lanu limafunikira, quinoa ili ndi zonse zisanu ndi zitatu. Izi zimapangitsa kukhala gwero labwino kwambiri la mapuloteni opangidwa ndi zomera (9).
Chikho chimodzi (185 magalamu) cha quinoa yophika chimapereka 8 magalamu a mapuloteni ndi 5 magalamu a fiber. Lilinso ndi micronutrients ndipo makamaka limakwaniritsa zosowa zanu zatsiku ndi tsiku za magnesium, manganese, ndi phosphorous (10).
Quinoa ndiye chinthu choyenera kupanga zokometsera zopanda gluteni ndi mphodza. Ufa wa Quinoa utha kugwiritsidwanso ntchito kupanga zikondamoyo, tortilla kapena mkate wofulumira.
Chidule cha nkhaniyi: Quinoa imakhala ndi ma antioxidants ambiri. Ndi chimodzi mwazakudya zochepa zomwe zili ndi ma amino acid onse ofunikira.
3. Mapira
Ngakhale kuti amadziwika bwino kwambiri ngati maziko a mbewu za mbalame, mapira ndi mbewu yopatsa thanzi yomwe imatha kukhala ndi thanzi labwino.
Kafukufuku wa nyama adapeza kuti kudyetsa mapira kwa makoswe kumatha kuchepetsa ma triglycerides ndi kutupa m'magazi (11).
Kafukufuku wina adawona zotsatira za mapira pamilingo ya shuga m'magazi mwa odwala asanu ndi mmodzi omwe ali ndi matenda ashuga. Adapeza kuti mapira adapangitsa kutsika kwa glycemic ndi shuga wamagazi kuposa mpunga ndi tirigu (12).
Chikho chimodzi (174 magalamu) cha mapira ophika chimakhala ndi 2 magalamu a fiber, 6 magalamu a mapuloteni, ndi 19% ya zosowa zanu za tsiku ndi tsiku za magnesium (13).
Mutha kuphatikiza mapira m'chakudya chanu cham'mawa ndi mbale yotentha ya phala la mapira. Kuonjezera apo, mungagwiritse ntchito ufa wa mapira kapena mapira kuphika falafels, mkate kapena croquettes.
Chidule cha nkhaniyi: Kafukufuku wa zinyama ndi anthu asonyeza kuti mapira amatha kuchepetsa triglycerides m'magazi, kutupa, ndi shuga.
4. oats
Oats ndi wathanzi kwambiri. Iwonso ndi amodzi mwamagwero abwino kwambiri a beta-glucan, mtundu wa ulusi wosungunuka womwe umalimbikitsa thanzi.
Ndemanga ya kafukufuku 28 idapeza kuti beta-glucan idachepetsa bwino cholesterol "yoyipa" ya LDL ndi cholesterol yonse popanda kukhudza "zabwino" za HDL cholesterol (14).
Kafukufuku wina wawonetsa kuti beta-glucan imatha kuchedwetsa mayamwidwe a shuga ndikutsitsa shuga wamagazi ndi milingo ya insulin (15, 16).
1/4 chikho (39 magalamu) wa oats youma amapereka 4 magalamu a fiber ndi 7 magalamu a mapuloteni. Amaperekanso phosphorous, magnesium, ndi mavitamini a B (17).
Ngakhale oats mwachibadwa alibe gluteni, mitundu yambiri ya oats imakhala ndi gluten chifukwa cha kuipitsidwa chifukwa cha momwe anakulira ndikukonzedwa.
Ngati muli ndi matenda a celiac kapena kutengeka kwa gluten, onetsetsani kuti mwayang'ana oats olembedwa kuti alibe gluten.
Mbale yotentha ya oatmeal ndiyo njira yotchuka kwambiri yosangalalira oatmeal, koma mukhoza kuwonjezera oatmeal ku zikondamoyo, mipiringidzo ya granola, kapena parfaits yowonjezera fiber ndi zakudya.
Chidule cha nkhaniyi: Oats ali ndi beta-glucan, yomwe imatha kuchepetsa cholesterol m'magazi ndikuwongolera shuga wamagazi.
5. Buckwheat
Ngakhale dzina lake, buckwheat ndi mbewu yooneka ngati tirigu yomwe ilibe gluteni komanso yosagwirizana ndi tirigu.
Amapereka ma antioxidants ambiri, kuphatikiza kuchuluka kwamitundu iwiri: rutin ndi quercetin (18).
Kafukufuku wina wa zinyama wasonyeza kuti rutin akhoza kukhala opindulitsa pochepetsa zizindikiro za matenda a Alzheimer's. Nthawi yomweyo, quercetin yawonetsedwa kuti imachepetsa kutupa komanso kupsinjika kwa okosijeni (19, 20).
Kudya buckwheat kungathandizenso kuchepetsa chiopsezo cha matenda a mtima.
Pakafukufuku wina, kudya kwa buckwheat kumalumikizidwa ndi cholesterol yotsika ndi "zoyipa" za LDL cholesterol, komanso kuchuluka kwa "zabwino" za HDL cholesterol ku cholesterol yonse (21).
Kafukufuku wina anali ndi zotsatira zofanana, zosonyeza kuti omwe amadya buckwheat anali ndi chiopsezo chochepa cha kuthamanga kwa magazi, cholesterol, ndi shuga wambiri (22).
Chikho chimodzi (170 magalamu) cha buckwheat chimapereka magalamu 17 a fiber, 23 magalamu a mapuloteni, ndi oposa 90% a magnesiamu, mkuwa, ndi manganese omwe mumafunikira patsiku (23).
Yesani ma soba noodles opangidwa ndi buckwheat ngati chosinthira cha gluten cha pasitala wamba. Kapena, gwiritsani ntchito buckwheat kuti muwonjezere pang'ono ku supu, saladi kapena ma burgers a veggie.
Chidule cha nkhaniyi: Buckwheat imakhala ndi ma antioxidants ambiri ndipo imalumikizidwa ndi kuchepetsa chiopsezo cha matenda a mtima, monga kuchuluka kwa cholesterol m'magazi.
6. Amaranth
Amaranth ili ndi mbiri yabwino ndipo ndi imodzi mwazakudya zofunika kwambiri zachitukuko cha Inca, Mayan ndi Aztec. Kuphatikiza apo, ndi njere yopatsa thanzi kwambiri yomwe imakhala ndi thanzi labwino (24).
Kafukufuku wa 2014 adawonetsa kuti mankhwala a amaranth amatseka bwino kutupa mwa anthu ndi mbewa poletsa kuyambitsa njira yomwe imayambitsa kutupa (25).
Chifukwa cha kuchuluka kwa ulusi wake, amaranth imatha kuchepetsanso zinthu zingapo zowopsa za matenda amtima.
M'malo mwake, kafukufuku wina wa nyama adapeza kuti mbewu za amaranth zimachepetsa ma triglycerides amagazi komanso "zoyipa" za LDL cholesterol (26).
Kapu imodzi (246 magalamu) ya amaranth yophika imakhala ndi ma gramu 5 a fiber kuphatikiza ma gramu 9 a mapuloteni. Zimakhudzanso 29% yazomwe mumasowa tsiku ndi tsiku ndipo zimakhala ndi magnesium, phosphorous, ndi manganese wambiri (27).
Mutha kugwiritsa ntchito amaranth m'malo mwa mbewu zina, monga mpunga kapena couscous. Amaranth yomwe yaphikidwa kenako kuziziritsa itha kugwiritsidwanso ntchito m'malo mwa chimanga ngati chokhuthala cha supu, jellies kapena sauces.
Chidule cha nkhaniyi: Kafukufuku wina akuwonetsa kuti amaranth ikhoza kukhala yothandiza kuchepetsa kutupa komanso zinthu zingapo zowopsa za matenda amtima.
7. Tef
Monga njere yaying'ono kwambiri padziko lapansi, teff ndi njere yaying'ono koma yamphamvu.
Ngakhale kuti ndi khobiri limodzi lofanana ndi tirigu wa tirigu, teff ndi chakudya chopatsa thanzi.
Teff imakhala ndi mapuloteni ambiri, omwe amatha kulimbikitsa kukhuta, kuchepetsa zilakolako, komanso kulimbikitsa metabolism (28, 29, 30).
Zimakwaniritsanso gawo labwino lazosowa zanu zatsiku ndi tsiku. Ulusi ndi gawo lofunikira pazakudya ndipo umalumikizidwa ndi kuwonda, kuchepa kwa chidwi komanso kukhazikika kwanthawi zonse (31, 32, 33).
Chikho chimodzi (252 magalamu) cha teff yophika chimakhala ndi magalamu 10 a mapuloteni ndi ma gramu 7 a fiber. Amaperekanso mavitamini a B ambiri, makamaka thiamine (34).
Pophika zakudya zopanda gluteni, yesani kusintha ufa wa tirigu ndi teff kapena zonse. Teff imathanso kusakanizidwa mu chili, kupanga phala, kapena kugwiritsidwa ntchito mwachilengedwe kukulitsa mbale.
Chidule cha nkhaniyi: Teff ndi mbewu yaying'ono kwambiri padziko lapansi, koma imakhala ndi fiber komanso mapuloteni. Zakudya ziwirizi ndizofunikira pa thanzi komanso zimakhala ndi ubwino wambiri.
8. chimanga
Chimanga, kapena chimanga, ndi chimodzi mwa mbewu zomwe zimadyedwa kwambiri padziko lonse lapansi.
Kuphatikiza pa kukhala ndi ulusi wambiri, chimanga chimakhalanso ndi gwero lambiri la lutein ndi zeaxanthin, carotenoids, inki yamaluwa yomwe imakhala ngati antioxidants (35).
Kafukufuku akuwonetsa kuti lutein ndi zeaxanthin zitha kupindulitsa thanzi lamaso pochepetsa chiwopsezo cha ng'ala komanso kuwonongeka kwa macular komwe kumachitika chifukwa cha ukalamba, zomwe zimayambitsa kusawona bwino kwa okalamba (36).
Kafukufuku wina adawonetsa kuti chiwopsezo cha kuchepa kwa macular chokhudzana ndi ukalamba chinali chotsika ndi 43% mwa odwala omwe amamwa kwambiri carotenoid kuposa omwe amamwa pang'ono (37).
1/2 chikho (83 magalamu) cha chimanga chachikasu chili ndi 6 magalamu a fiber ndi 8 magalamu a mapuloteni. Lilinso ndi magnesium, vitamini B6, thiamine, manganese, ndi selenium (38).
Chimanga chimatha kuwiritsidwa, kuwotcha kapena kuwotcha kuti chikhale chopatsa thanzi ku chakudya chamagulu onse. Sangalalani kapena muwonjezere ku saladi, supu kapena casserole.
Chidule cha nkhaniyi: Chimanga chili ndi ulusi wambiri komanso gwero labwino la lutein ndi zeaxanthin, ma carotenoids awiri okhudzana ndi kuchepetsedwa kwa chiwopsezo cha matenda a maso.
9. mpunga wa bulauni
Ngakhale mpunga wa bulauni ndi mpunga woyera zimachokera ku njere zomwezo, chinangwa ndi nyongolosi ya njere zachotsedwa panthawi yokonza.
Chifukwa chake mpunga wa bulauni uli ndi fiber zambiri komanso kuchuluka kwa ma micronutrients ambiri, zomwe zimapangitsa kukhala imodzi mwa mbewu zathanzi zopanda gluteni zomwe zilipo.
Mitundu yonse iwiri ya mpunga ndi yopanda gilateni, koma kafukufuku amasonyeza kuti kuchotsa mpunga woyera ndi mpunga wa bulauni kuli ndi ubwino wambiri wathanzi.
M'malo mwake, mpunga wa bulauni m'malo mwa mpunga woyera ukhoza kuchepetsa chiopsezo cha matenda a shuga, kulemera ndi matenda a mtima (39, 40, 41).
Chikho chimodzi (195 magalamu) cha mpunga wofiirira chili ndi magalamu 4 a fiber ndi ma gramu 5 a mapuloteni. Zimaperekanso gawo labwino lazosowa zanu za magnesium ndi selenium patsiku (42).
Mpunga wa Brown umapanga chakudya chokoma pawokha kapena ukhoza kuphatikizidwa ndi ndiwo zamasamba ndi gwero la mapuloteni kuti apange chakudya chokoma.
Chidule cha nkhaniyi: Mpunga wa bulauni uli ndi ulusi wambiri ndipo umakhudzana ndi kuchepa kwa chiwopsezo cha matenda a shuga, kunenepa kwambiri komanso matenda amtima akagwiritsidwa ntchito m'malo mwa mpunga woyera.
Chotsatira chomaliza
Mukakhala ndi matenda a celiac kapena kutengeka kwa gluten, zimakhala zovuta kutsatira zakudya zopanda thanzi.
Komabe, pali njira zambiri zopanda gluteni zosinthira tirigu.
Kuchokera pakupereka ma antioxidants mpaka kuchepetsa chiopsezo cha matenda, mbewu zopatsa thanzi za gluteni zitha kukhala zopindulitsa kwambiri ku thanzi lanu.
