Hlanganisa uphinde ufanise amaprotheni kanye ne-fiber ukuze uthole isiqalo esihle kakhulu ekuseni
Ingabe ulawula ukudla isidlo sasekuseni esingenaso gluten njalo ekuseni? Ochwepheshe bokudla bancoma ukuthi uthole umthamo onempilo weprotheyini kanye ne-fiber. Le nhlanganisela izokusiza uzizwe ugcwele kuze kube semini futhi ingakuvimbela ukuba ungadli okuthile okuncane kunempilo.
Kodwa amaprotheni kanye ne-fiber kukhona izakhi zokudla, hhayi ukudla ngokwabo. Yini ongayidla yona egcwele amaprotheni anempilo kanye ne-fiber kodwa ephephile ekudleni okungenalutho kwe-gluten?
Ngenhlanhla, unamathani ongakhetha kukho. Isibonelo sakusihlwa, isidlo sasekuseni esilula sine-yogurt e-fat-free (for amaprotheni) ehlanganiswe nesaladi yezithelo nembewu ye-flax yomhlabathi (ye-fiber). Bona ukuthi yiziphi ezinye izinqumo ongayenza.
I-Quick and Healthy ye-Gluten-Free Breakfast Breakfast Ideas
Yikuphi ukudla okungokwemvelo kwe-gluten-free, high fiber ? Okokuqala, wazi ukuthi i-fiber ivela emithonjeni yezitshalo kubandakanya okusanhlamvu, imbewu, amantongomane, izithelo, nemifino, hhayi imithombo yemfuyo enjengenyama, amaqanda, noma ubisi. Noma kunjalo, kuzodingeka ukweqa okusanhlamvu okungenayo i-gluten. Sebenzisa le mibono ukuxuba nokufanisa amaprotheni kanye ne-fibre yekuseni kwasekuseni okungekho gluten:
- Amabele okushisa noma abandayo okusanhlamvu : Lokhu kuhlanganisa i -oatmeal-gluten-free . Ukudla okukhethwa kukho kwasekuseni kubantu abaningi, futhi izinhlobo eziningi zokudla kwasekuseni, kufaka phakathi ezinye izinketho ezijwayelekile, zingenalo i-gluten. Vele ubuke okuqukethwe kokushukela njengokusanhlamvu kungalawulwa ushukela.
- Ama-muffin angenama-Gluten noma isinkwa esenziwe ngama-grains aphelele : Yebo, ungathola imikhiqizo yesinkwa se-gluten-free kanye nezinhlobo ezifaka okusanhlamvu okuphelele. I-muffin ingenza isidla sasekuseni esinempilo-ngokwesibonelo, i-muffin ye-Udi's Gluten-Free Harvest Crunch (etholakalayo esigabeni samahhala) inamagremu angu-4 e-fiber nge-muffin ngayinye.
- Ama-waffles angenawo wonke ama-Gluten: Akuwona wonke ama -waffles angama- gluten-mahhala aqukethe i-fiber ebalulekile, abanye bayakwenza.
- I-bagel-free mahhala nge-cream ushizi: Njengama-waffles afriziwe, akuzona zonke izigelana ezingenayo gluten eziqukethe fiber eyanele, ngakho hlola ilebula.
- Isithelo esisha esisha noma isaladi yezithelo: Okufanele, kufanele ubhangane lokhu namaphrotheni, njengegourt fat-fat, noma ungase ulalele futhi ngokushesha.
- I-hummus engenama-gluten nemifino enomsila omusha, noma isaladi enkulu enkukhu eqoshiwe: Lokhu kungase kuzwakale njengokukhetha okungavamile kokudla kwasekuseni, kodwa uma ungadlulela lokho, bayokunikeza kokubili i-fiber (kwimifino) kanye namaprotheni (in i-hummus noma inkukhu). Lezi zingenza isiqalo esihle ekuseni sakho.
- Ama-Smoothies: Jabulela wona enziwe ngezithelo ezintsha kanye ne-yogurt. Engeza i-kale ye-smoothie enempilo enempilo.
Imithombo yamaphrotheni ayi-gluten-Free for Breakfast
Kunezinhlobo eziningi zempilo yokudla kwasekuseni engenempilo, ephezulu-amaprotheni, ne-gluten. Nazi izintandokazi ezimbalwa:
- Ibhotela le-peanut (noma elinye uhlobo lwebhotela le-nut ) : Jabulela kulo imifino esisha noma isinkwa esingenalutho se-gluten.
- Amaqanda: Mane uqaphele ukuthi zenziwa kanjani uma ungazilungiseleli wena, ngoba yilokho ogijima khona ezinkingeni zokungcoliswa kwe-gluten namaqanda .
- I-yogurt engenama- Gluten : Okufanelekile, yihlanganise ngezithelo ezintsha noma i -granola engenama-gluten . Qaphela ama-yogurts ngoshukela owengeziwe-kungcono ukuqala nge-yogurt ecacile bese wengeza isithandwa sakho se-sweetener ngesimo sezithelo ezintsha.
- Inyama noma inhlanzi: Ungajabulela ibhekoni- gluten-free , isobho-gluten-free , kanye gluten-free ham brand.
- Ubisi noma ushizi: Okuncane nje kokunye kunganikeza amaprotheni anele ukugwema indlala okwesikhashana. Ubisi oluhlaza aluhlaza , futhi izinyosi eziningi ziphephile ekudleni okungenalutho kwe-gluten .
- Uma kokubili ungenayo gluten-free futhi yemifino noma vegan: Uzothola kuba nzima ukuthola amaprotheni anele. Ngokuya ngokubekezela kwakho, imikhiqizo ye-soy efana ne-tofu ne-soy-okusekelwe ushizi kanye nezinye izindlela zokudla zingatholakala ezinkampanini ezingenayo i-gluten. Futhi hlola okusanhlamvu okuphelele, i-quinoa, amantongomane, kanye nembewu ehlinzeka ngamaprotheni ekudleni okungenayo i-gluten nokudla kwemifino noma kwe-vegan .
Ambalwa Amathiphu Okugcina
Noma yimuphi wale mibono ingaxutshwa futhi ifanelwe ibhulakufesi yakho ekahle. Zama nje ukuqinisekisa ukuthi uthola i-fibre kanye namanye amaprotheni nsuku zonke.
Ukuze uthole ukukhuliswa okunempilo okwedlulele, zama ukufaka imbewu ye-flax esanda ku-cereal, yogurt, noma i-smoothie.
Imbewu ye-Flax iqukethe kokubili i-fibre namaprotheni. Imbewu ye-Chia ingenye emthombo omuhle.
Uma usugijima futhi awukwazi ukuphatha kwasekuseni okuphelele, zama ukulihlukanisa zibe izingxenye ezinjenge-snack. Isibonelo, ungadla iqanda elinzima ekhaya (amaprotheni) kanye ne-apula kanye ne-pecans noma i-walnuts (ye-fibre) encane kamuva ekuseni.