1. Ufulawa we-rye
Mhlawumbe ethandwa kakhulu ngemva ukolweni. Akufanelekile kunoma yikuphi ukubhaka, kodwa isinkwa esimnyama esinephunga elimnandi, yiqiniso, sizosebenza kuso. Kunezinhlobo zembewu, ehlutshiwe kanye nephephadonga likafulawa we-rye. Ufulawa wembewu ufana nofulawa we-premium kakolweni, unesitashi esiningi futhi uphansi ngemisoco - lolu uhlobo lukafulawa we-rye esingakukhuthazi ukuwusebenzisa. I-peeled ine-gluten ephansi futhi kakade iqukethe imisoco eyengeziwe. Kodwa i-rye ewusizo kakhulu i-wallpaper, iqukethe okusanhlamvu okuphelele futhi ayiqukethe cishe i-gluten, kodwa ukubhaka kuyo kuphela akunakwenzeka ukusebenza. Ngokuvamile, ufulawa we-rye awusetshenziselwa ukubhaka isinkwa esimnyama kuphela, kodwa futhi ne-gingerbread, amabhisikidi ngisho nama-pie.
2. Ufulawa wommbila
Lo fulawa yiyona ndlela eseduze kakhulu yokubhaka kufulawa kakolweni, futhi ungasetshenziswa yedwa ngaphandle kokwengeza ezinye izinhlobo zikafulawa. Inika ikhekhe umbala ophuzi omuhle, okusanhlamvu kanye nomoya otholakala kubhisikidi. Ngaphezu kwalokho, ufulawa wommbila uqukethe amavithamini B amaningi, insimbi (ewusizo ekwelapheni i-anemia). Iphinde ipholise futhi ithuthukise umsebenzi we-gastrointestinal tract. Ungakwazi ukubhaka amabhisikidi amnandi, charlottes, tortilla namakhukhi kusuka cornmeal.
3. Ufulawa welayisi
Ufulawa welayisi utholakala ngokuthengiswa ngezinhlobo ezi-2: okumhlophe nokusanhlamvu. Okumhlophe kuqukethe isitashi esiningi, kunenkomba ephezulu ye-glycemic, ngakho-ke akusizi kakhulu. Izinhlamvu eziphelele zinamavithamini namaminerali amaningi: insimbi, i-calcium, i-zinc, i-phosphorus, amavithamini B. Kodwa-ke, ayinayo i-gluten nhlobo, futhi uma ungeza olunye uhlobo lukafulawa kufulawa ogcwele okusanhlamvu, ungathola amakhukhi, ama-pancake nezinhlobo ezihlukahlukene zamaqebelengwane.
4. Ufulawa we-Buckwheat
Enye yezinhlobo eziwusizo kakhulu zikafulawa, ayinayo i-gluten ngokuphelele, inenkomba ephansi ye-glycemic, kanye nayo yonke into, inazo zonke izakhiwo ze-buckwheat! Okungukuthi, iqukethe i-iron eningi, i-iodine, i-potassium, i-fiber kanye namavithamini anempilo E kanye neqembu B. Lo fulawa uvame ukusetshenziswa ekudleni nasekuphekeni kokungezwani komzimba. Kodwa ukuze ukubhaka kuwo kuphumelele, udinga ukwengeza ezinye izinhlobo zikafulawa kuwo. Amapancake, ama-pancake kanye nama-pie abhakwa kufulawa we-buckwheat.
5. Ufulawa opelethiwe (isipelingi)
Ukunemba, isipelingi siwukolweni wasendle. Ufulawa opeledwayo uqukethe i-gluten ehlukile kumaprotheni kakolweni, kodwa izakhiwo zayo ekubhakeni zisondelene kakhulu nofulawa kakolweni. Isipelingi siwusizo kakhulu kunokolweni, okusanhlamvu okuphelele kuqukethe uhla lonke lwamavithamini B, i-potassium, i-calcium, i-magnesium nensimbi. Lo fulawa uzokwenza amabhisikidi namakhekhe amahle kakhulu.
6. Ufulawa ovela kumantongomane (i-alimondi, imisedari, kanye nembewu yethanga, njll.)
Uma une-blender enamandla, ungenza lo fulawa ekhaya kusuka kunoma yiluphi uhlobo lwamantongomane ngendaba yemizuzu engu-5. Izakhiwo zikafulawa zizoncika kumantongomane nembewu equkethe: ithanga liqukethe i-vitamin A, i-zinc ne-calcium, ufulawa womsedari uqukethe ama-acids polyunsaturated fatty, insimbi namavithamini, ufulawa we-almond uqukethe i-magnesium, i-calcium, i-chromium, insimbi namavithamini amaqembu. B, C, EE , RR. Ngaphezu kwalokho, yonke ifulawa yamantongomane inamaprotheni amaningi, futhi iyisengezo esihle ekubhakeni kwabasubathi. Akunakwenzeka ukuthi uzokwazi ukwenza ama-pastries kusuka kufulawa we-nut yedwa, kodwa kuzoba ukwengeza okuhle kakhulu kwezinye izinhlobo. Yenza amakhekhe amnandi, ama-muffin namabhisikidi. Ngendlela, uma uthatha ufulawa wamantongomane nje bese wengeza izinsuku, ungenza izisekelo ezimangalisayo zamakhekhe ama-cashewcake aluhlaza.
7. Ufulawa kakhukhunathi
Ufulawa omangalisayo - wokubhaka kanye nama-dessert okudla okuluhlaza. Ngokwemvelo ayinayo i-gluten, ine-flavour kakhukhunathi kanye nezakhi zayo zokudla okunomsoco: iphezulu amaprotheni, i-fiber kanye ne-lauric acid, enezinto ezilwa namagciwane. Ngayo, ungabhaka ama-muffin okudla, ama-muffin, amabhisikidi futhi upheke amakhekhe afanayo okudla aluhlaza.
8. Inkukhu kanye nofulawa wephizi
Okuvame ukusetshenziswa ekuphekeni kwamaVedic naseNdiya ukwenza amafritter (pudl) ahlinzekwa nazo zonke izitsha ezishisayo. Futhi, njengoba wazi, uphizi nama-chickpeas yinqolobane yamaprotheni aphezulu kanye nezakhi eziwusizo zokulandela umkhondo. Ngakho-ke, ufulawa we-chickpea uthole indawo ekuphekeni zokupheka zokudla okunomsoco wezemidlalo. Kwenza amaswidi amnandi, amakhekhe, amapanikuku ngisho namakhekhe.
9. Ufulawa wefilakisi
Lo fulawa ubalulekile ku-arsenal yemikhiqizo yemifino, ngoba ungathatha indawo yamaqanda ekubhakeni. Okungukuthi, 1 tbsp. I-flaxseed ku-½ inkomishi yamanzi ilingana neqanda elingu-1. Futhi-ke, inazo zonke izici ezizuzisayo zembewu yefilakisi: okuqukethwe okukhulu kwe-omega-3, i-omega-6 polyunsaturated fatty acids, i-calcium, i-zinc, insimbi kanye ne-vitamin E. Ufulawa we-flaxseed ungasetshenziswa futhi ekulungiseleleni isinkwa. , ama-muffin nama-muffin.
I-10. Oatmeal
I-Oatmeal, uma une-blender noma i-coffee grinder ekhaya, kulula ukuzenzela yona. Ukuze wenze lokhu, udinga nje ukugaya i-oatmeal noma i-oatmeal ibe ufulawa. I-Oatmeal iqukethe i-gluten, ngakho-ke iyakwazi ukuzimela ngokubhaka. Kuzokwenza ama-pancake amangalisayo okudla, ama-pancake, amakhukhi we-oatmeal wangempela nama-pancake. Nokho, kumabhisikidi, ayasinda. I-Oatmeal inamavithamini B amaningi, i-selenium, i-magnesium, i-iron, namaprotheni, yingakho abasubathi bethanda ukuyisebenzisa uma befuna ukuziphakela uphudingi omnandi.
11. Ufulawa webhali
Ayisetshenziswa njengengxenye eyinhloko yokubhaka ngenxa yenani elinganele le-gluten kanye nokunambitheka kwe-tart. Kodwa njengesengezo kuhlobo oluyinhloko lukafulawa kumakhukhi, ama-tortilla amnandi nesinkwa, kuhle. Ufulawa webhali ungenye indlela enhle kufulawa we-rye, uqukethe i-phosphorus eningi, i-magnesium, insimbi, amaprotheni namavithamini B.