Ma nāʻaoʻaoʻo Rice a me ka Koʻo, nā huapalapala i nui i hoʻohanaʻia
ʻO ka palaoa a me ka bale (aʻo kekahi manawa) e hana i ke kumu o ka nui o nā huahana i kālaiʻia, nā homemade a me ka hale kūʻai. No laila, i ka wā e hoʻopau aiʻoe i kēia mau mea - e like me kāu e hoʻokomo ai i ka meaʻaiʻole o ka gluten - ua hoʻonohoʻoe i kekahi mau mea nui loa.
Eia naʻe, ua wehe aʻeʻoe iāʻoe iho i nā mea hou. ʻAe,ʻo ka laiki a me ka palaoa'eleheʻole ia, aʻo ka nui o nā kānaka me ka maʻi celiac a me kaʻikeʻole celiac gluten eʻai i ka nui o nā huaʻelua, ma nāʻano likeʻole.
Akā,ʻo ka heleʻana i waho o ka laiki a me ka palaoa i nā mea'ē aʻe -ʻoiaiʻaʻole ka nui o ka palaoa a me nā kānana pokopoko ka uku. Hāʻawiʻia ka mōhaiʻala wainaʻole i nā meaʻokoʻa loa e hiki ke maʻalahi i ka poʻeʻoi o ka palaoa. ʻOi aku, nui ka nui o ka hao a me ka fiber.
Eia ka papa inoa o kaʻu mau punahele momonaʻole, me kekahi mau manaʻo i ka mea e hiki iāʻoe ke hana me lākou.
ʻO Sorghum:ʻAlaʻAmelika'Āina
Loaʻaʻo Sorghum i'Afelika a ua mahiʻia i kēia manawa ma nā'āina he nui a me nā'āina 'āpana'āina. I ka US, hoʻohana 'ia no ka hānai holoholona, akā ke ulu nei kona wahi ma ka mākaʻiʻai manuahi free.
ʻO Sorghum, kahi meaʻono e like me ka momona mālie, kānana maikaʻi, hana maikaʻi e like me ka mea komo i loko o ka paila bala waiʻole, aiʻole i kukeʻia me ka wai e like me ka'ōpala wela . Hoʻohui pūʻia me nā hua a me kahi waiʻuʻuku, hiki ke hanaʻia i nā pancakes maikaʻiʻole (a wikiwiki). Hoʻohana pinepineʻia nō hoʻi e huki i ka beer gluten-freeʻole . Loaʻa ka Sorghum i ka hao a me ka fiber - hapa o ke kīʻaha o ka palaoaʻo ka sorghum kānoa i kahi 25% o kāu koi hao hao, me 6 grams o ke fiber.
Buckwheat: Mea maikaʻi i Hot, Cold Cereals
Me ka inoaʻole i waihoʻia,ʻaʻole pili ka buckwheat i ka palaoa a no lailaʻaʻole i paila wale. ʻAʻole ia he palaoa,ʻo; akā, ua manaʻoʻia he hua. Akā,ʻo nāʻoihana he nui i ka mahi buckwheat e hoʻohana iā ia i mea pani hou,ʻo ka pinepine pinepine e like me ka wela a me ka palaoaʻainaʻole .
ʻO kaʻoiaʻiʻo, "ʻo ka kasha" ke kīkīʻo ka buckwheat groats (akā,ʻaʻole ponoʻoe e manaʻoʻo ia kaʻaiʻo "kasha" wale nō i ka māliliʻole, no ka mea he nui nā meaʻai pāʻani ). ʻO ka hapalua o ke kīʻaha o nā kumukū buckwheat e pili ana i 6 maumu o ke fiber, a me ka 12% o ka'eleʻa hao hao a me keʻano o ka momona.
ʻO Tapioca:ʻAʻoheʻo ka makuahine o kou makuahine
He nui ka hapanui o mākou eʻike tapioca mai ka pudding creamy (e aloha nui nei au). Akā, inā hoʻohanaʻia i ka meaʻai gluten-free, tapioca - kahi mākia e laweʻia mai ke kumu o ka mea kanu lāʻau - he nui aku nā hoʻohana ma mua o ka meaʻai.
Hoʻohuiʻia me ka palaoa sorghum a me ka laiki, hiki i ka palaoa pāpaʻi ke hāʻawi i kahi'āpana momona, liʻiliʻiʻole no nā meaʻai palapalapaʻole,ʻo ia ke kumu eʻike aiʻoe he mea hoʻohui i loko o ka nui o nā hui. Hiki nō hoʻi iāʻoe ke hoʻohana i ia mea e hana i nā'āpana gluten-free. ʻO ka hapalua o ke kī o ka tapioca (i loko o ka pele luʻu) he momonaʻole ia a kokoke i ka protein-ʻole -ʻo ia ka'ōpona'aleʻa maʻemaʻe, a he hapa liʻiliʻi paha (aʻo ia ke kumu o ka hoʻolakoʻana i kēlāʻano maikaʻi i nā mea i hoʻolapalapaʻia).
Quinoa: High-Altitude Pseudo-Grain
ʻO Quinoa ka inoa o kekahi pūpū pseudo-ʻoi aku ka pili loa i ka'ōniwi a me nā beets ma mua o nā mea kanu. Loaʻaʻole i ka halaʻana o nā makahiki he 10 i hala aku nei, ua ulu nuiʻo ia ma kaʻike nui ma muli o ke kālepa kālepa o hoʻokahi aʻelua paha mau kamaliʻi e kūʻai ana i nā huaʻano quinoa a me ka quinoa.
Pono e hoʻolālāʻia ka Raw quinoa e wehe ai i konaʻawaʻawaʻawaʻawa. Hoʻomākaukauʻia i kēia ala a laila e kukeʻia i loko o ka wai e like me ka oatmeal, he mea maikaʻi, maikaʻi iki kaʻono. Hiki nō hoʻi iāʻoe ke hoʻohana i ka palala palaoa quinoa e hana ai i kahi pāhahalaha maikaʻi. ʻO Quinoa i puka mai ma nā kuahiwi Andes a ulu pono ma nā kiʻekiʻe, he nui nā māhele a quinoa i loaʻa i kā lākou mau hua mai ka hema Hema. ʻO Quinoa he kumu nui o ka protein i hoʻohuiʻia i ka lāʻau - 10 grams i ka hapalua hapa - a he nui hoʻi nā hao a me ka omega-3 a me -6 mau mea momona.
Amaranth: Pop He Like Popcorn
ʻO keʻano kūpono,ʻo ka amaranth he launahele,ʻaʻoleʻo ka palaoa. Akā naʻe,ʻaʻole i ho'ōki i ka poʻe kahiko o ka'āina'Amerika a me Asia mai ka hoʻohanaʻana i nā hua kanu o ka mea kanu e like me ka huapalapala (he maikaʻi, hiki iāʻoe keʻai i nā lau).
Hiki ke hoʻomana i ka amaranth e like me ka popcorn; ma Mekikoka, he mau mea maʻamau nā kī o nā popped amaranth i'eneʻeneʻaʻia i kapaʻia he alegrias. ʻO Amaranth ka'ōmole huapalapala maikaʻiʻole loa o ka hao - hapa o ke kīʻaha he nui aʻe i ka 40% o kāu koi hao hao. Aia pū i loko o ka nui o ka calcium, ka magnesium a me ka fiber, a me ka 13 grams o ka protein.