5 Gluten-Free Grains Tsim nyog sim

Zoo Siab

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Nws zoo li tias ntau thiab ntau tus neeg mus glutens dawb hnub no. Txawm hais tias koj xav tias koj yuav muaj gluten rhiab heev lossis yog tias koj yog ib tug ntawm 3 lab tus neeg Amelikas tau kuaj pom tus kab mob celiac, ib hom kab mob autoimmune ntawm gluten intolerance, koj yuav xav tias txiav gluten tawm ntawm koj cov zaub mov tsis yooj yim sua. Thaum nws tsis yog ib qho yooj yim thiab nws yuav tsum tau ua tib zoo nyeem daim ntawv lo, muaj ntau cov zaub mov uas koj tuaj yeem nosh ntawm: txiv hmab txiv ntoo, veggies, cov protein qis, thiab tseem muaj qee qhov qab heev uas koj tuaj yeem noj tau. Yog, tag nrho cov nplej! Hauv qab no yog cov npe ntawm peb saum tsib nyiam gluten-dawb nplej.

5 Delicious Gluten-Free Whole Grains

1. Quinoa. Cov qoob loo qub no yog cov noob muaj protein ntau uas muaj nutty thiab qab ntxiag tsw thaum siav. Siv nws ua lwm txoj hauv kev rau mov lossis nplawm nws ua ib sab phaj nrog daim ntawv qhia Herbed Quinoa!

2. Buckwheat. Siab hauv flavonoids thiab magnesium, cov nplej tag nrho no tau pom tias txo qis cov roj cholesterol thiab ntshav qab zib. Nrhiav nws ntawm koj lub khw muag khoom noj khoom haus hauv zos thiab siv nws zoo li koj yuav mov lossis porridge.

3. Miv. Cov qoob loo hloov pauv no tuaj yeem yog creamy zoo li cov qos yaj ywm mashed lossis zoo li mov. Nws kuj tuaj yeem dawb, txho, daj lossis liab, ua rau nws yog lub tsiab peb caug rau lub qhov muag. Thiab vim tias nws muaj cov vitamins thiab minerals ntau, koj lub plab yuav nyiam nws!

4. Tsiaj qus. Cov nplej qus muaj ib qho qab nutty tsw thiab chewy kev ntxhib los mos. Txawm hais tias cov nplej qus yog kim dua li koj cov nplej dawb lossis xim av ib txwm muaj vim tias nws muaj niacin, riboflavin, thiab thiamine, nrog rau cov poov tshuaj thiab phosphorus, peb xav tias nws tsim nyog tus nqi. Sim no Wild Rice nrog Dried Cranberries kom pom tias cov nplej zom tau zoo li cas!

5. Amaranth. Ua ke nrog "superfood" los ntawm ntau tus kws tshaj lij khoom noj khoom haus, amaranth yog cov khoom qab zib uas muaj cov nplua nuj nyob hauv fiber ntau. Nws tseem yog cov nplua nuj ntawm cov vitamins A, vitamin B6, vitamin K, vitamin C, folate, thiab riboflavin. Sim nws boiled, steamed los yog siv nyob rau hauv soups thiab do-fry!

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