Kuve gluten kusashivirira kana kuve negorosi allergy zvinoreva kuti sarudzo dzako dzekudya dzakaganhurirwa zvakanyanya. Zvisinei, iwe unogona kuwedzera zvakasiyana-siyana pakudya kwako nekubatanidza izvi zvinotsiva gorosi pakudya kwako.
Vanhu
Millet kana bajra sekudaidzwa kwainoitwa muchiHindi inogayiwa zviri nyore uye haiwanzokonzeresa allergies. Kunze kwekupfuma mune zvinovaka muviri, zvakare ine fiber yakawanda uye ine yakaderera glycemic index pane gorosi nemupunga. Millet inewo mapuroteni akawanda.
Quinoa
Quinoa imbeu yemuriwo ine chekuita nespinachi, beets uye amaranth. Quinoa inoonekwa sechikafu chepamusoro uye ine mapuroteni akawanda, chikafu fibre, B mavhitaminzi nemamineral akaita se iron, zinc uye magnesium. Iyo zvakare haina gluten-isina.
Brown Rice
Kana uine allergy yegorosi, mupunga unoponesa uye mupunga webrown unonyanya kubatsira. Mupunga webrown wakapfuma mune zvinovaka muviri zvakaita semakabhohaidhiretsi, mapuroteni nemamineral uye une kakapetwa kana faibha yemupunga muchena.
Buckwheat
Buckwheat kana kuttu atta sezvainodanwa muchihindi chiyo chekunyomba sezvo chiri chaicho mhodzi. Iyo ine yakawanda ye flavonoids senge rutin, yakakwira mumagnesium uye ine mabhenefiti makuru emoyo. Inogadzirisawo shuga yeropa uye saka yakakodzera kune vane chirwere cheshuga.
Oats
Oats yagara ichikurudzirwa nevanovaka muviri nekuda kwekubatsira kwavo kwemoyo nekuti ivo vakapfuma mufiber inonzi beta-glucan inoderedza mazinga echolesterol yakaipa. Oats akapfuma muzvicherwa senge manganese, selenium, phosphorus, fiber, magnesium, uye zinc; carotenoids; tocols (Vitamin E), flavonoids uye avenanthramides.
