5 ʻO nā kīʻaha gluten-free pono e hoʻāʻo

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Me he mea lā ua nui aʻe ka poʻe e hele ʻole i ka gluten i kēia mau lā. Inā manaʻo ʻoe he ʻike gluten paha ʻoe a i ʻole ʻo ʻoe kekahi o 3 miliona mau ʻAmelika i ʻike ʻia me ka maʻi celiac, kahi ʻano autoimmune o ka hoʻomanawanui gluten, manaʻo paha ʻoe he hiki ʻole ke ʻoki ʻana i ka gluten mai kāu papaʻai. ʻOiai ʻaʻole ia he maʻalahi mau a he nui ka heluhelu ʻana i ka lepili, aia kekahi mau meaʻai hiki iā ʻoe ke ʻai: nā huaʻai, nā mea ʻai, nā protein lean, a aia kekahi mau huaʻai piha ʻono loa hiki iā ʻoe ke ʻai. ʻAe, nā kīʻaha holoʻokoʻa! Aia ma lalo ka papa inoa o kā mākou ʻelima punahele gluten-free grains.

5 ʻO nā huaʻai holoʻokoʻa maikaʻi ʻole me ka gluten

1. Quinoa. ʻO kēia palaoa kahiko he hua-protein kiʻekiʻe i loaʻa kahi momona a ʻoluʻolu hoʻi ke kuke ʻia. E hoʻohana iā ia ma kahi ʻano ʻē aʻe i ka laiki a hipa paha iā ia ma ke ʻano he ipu ʻaoʻao me kēia papa Herbed Quinoa!

2. Buckwheat. Kiʻekiʻe i loko o ka flavonoids a me ka magnesium, ua hōʻike ʻia kēia huaʻai piha e hoʻohaʻahaʻa i ka cholesterol a me ke kō koko. E kiʻi iā ia ma kāu hale kūʻai meaʻai kūlohelohe a hoʻohana e like me ka laiki a i ʻole ka pākī.

3. Millet. Hiki ke creamy kēia palaoa hiki ke hoʻololi ʻia e like me ka uala i kāwili ʻia a fluffy paha e like me ka laiki. Hele mai ia me ke keʻokeʻo, hina, melemele a ʻulaʻula paha, i ʻahaʻaina no nā maka. A no ka mea kiʻekiʻe i nā wikamina a me nā minelala, e aloha pū kou tummy iā ia.

4. Laiki Ahiu. He ʻono ʻono ko ka laiki ʻāhiu a me ke ʻano maʻa. ʻOiai ʻoi aku ka pipiʻi o ka laiki ʻāhiu ma mua o kāu raiki keʻokeʻo a ʻeleʻele maʻamau no ka mea kiʻekiʻe ia i ka niacin, riboflavin, a me ka thiamine, a me ka potassium a me ka phosphorus, manaʻo mākou he waiwai ke kumukūʻai. E hoʻāʻo i kēia Rice ʻĀhiu me nā Cranberry maloʻo e ʻike i ka maikaʻi o ka laiki ʻāhiu.

5. Amaranto. Hoʻokumu ʻia he "meaʻai nui" e ka poʻe meaʻai meaʻai, ʻo ka amaranth kahi kīʻaha ʻono ʻono i ʻoi aku ka kiʻekiʻe o ka fiber. He kumu waiwai pū kekahi ia o ka wikamina A, ka wikamina B6, ka wikamina K, ka wikamina C, ka folate, a me ka riboflavin. E hoʻāʻo e hoʻolapalapa, ʻūlū a hoʻohana ia mea i nā soups a hoʻowali.

ʻO Jennipher Walters ka Luna Nui a me ka mea nāna i hoʻokumu i nā pūnaewele ola olakino FitBottomedGirls.com a me FitBottomedMamas.com. ʻO kahi mea hoʻomaʻamaʻa pilikino pilikino, ka nohona a me ka hoʻomaʻamaʻa hoʻokele kaumaha a me kahi kumu aʻo hoʻoikaika pūʻulu, ʻo ia nō kekahi MA i ka nūpepa olakino a kākau pinepine e pili ana i nā mea āpau a me ke olakino no nā paʻi pūnaewele like ʻole.

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