Ua gluten intolerant lossis muaj kev tsis haum cov nplej txhais tau tias koj cov kev xaiv noj zaub mov raug txwv hnyav. Txawm li cas los xij, koj tuaj yeem ntxiv ntau yam rau koj cov pluas noj los ntawm kev suav cov nplej hloov pauv rau koj cov zaub mov.
Cov neeg
Millet los yog bajra raws li nws hu ua hauv Hindi yog yooj yim digestible thiab tsis tshua muaj kev ua xua. Ntxiv nrog rau kev nplua nuj nyob hauv cov as-ham, nws tseem muaj fiber ntau thiab muaj qhov qis glycemic Performance index tshaj cov nplej thiab mov. Millet tseem muaj protein ntau.
Quinoa
Quinoa yog cov noob los ntawm cov zaub ntsig txog spinach, beets thiab amaranth. Quinoa yog suav tias yog superfood thiab muaj ntau cov protein, noj fiber ntau, vitamins B thiab minerals xws li hlau, zinc thiab magnesium. Nws tseem yog gluten-dawb kiag li.
Brown Rice
Thaum koj muaj kev tsis haum cov nplej, nplej yog ib qho kev cawm seej thiab cov nplej xim av yog qhov tshwj xeeb. Brown mov yog nplua nuj nyob rau hauv cov as-ham xws li carbohydrates, proteins thiab minerals thiab muaj plaub zaug fiber ntau ntawm cov nplej dawb.
Buckwheat
Buckwheat los yog kuttu atta raws li nws yog hu ua nyob rau hauv hindi yog ib tug mock cereal raws li nws yog ib tug tiag tiag noob. Nws muaj ntau cov flavonoids zoo li rutin, muaj magnesium siab thiab muaj txiaj ntsig zoo rau cov hlab plawv. Nws kuj tswj cov ntshav qab zib thiab yog li tsim nyog rau cov ntshav qab zib.
Oats
Oats tau ntev tau pom zoo los ntawm cov kws kho mob noj zaub mov rau lawv cov txiaj ntsig ntawm cov hlab plawv vim tias lawv muaj cov fiber ntau hu ua beta-glucan uas txo qis cov roj cholesterol. Oats yog nplua nuj nyob rau hauv minerals xws li manganese, selenium, phosphorus, fiber, magnesium, thiab zinc; carotenoids; tocols (Vitamin E), flavonoids thiab avenanthramides.
