1. ʻO ka palaoa Rye
ʻO ka mea kaulana loa ma hope o ka palaoa. ʻAʻole kūpono ia no kēlā me kēia kuke ʻana, akā ʻo ka berena ʻeleʻele ʻala, ʻoiaʻiʻo, e hana mai ia. Aia nā ʻano mea kanu, ʻili a me nā ʻano pepa o ka palaoa rye. ʻO ka palaoa i hoʻohua ʻia e like me ka palaoa palaoa premium, he kiʻekiʻe i ka starch a haʻahaʻa i nā meaʻai - ʻo ia ke ʻano o ka palaoa rai ʻaʻole mākou e ʻōlelo aku e hoʻohana. He haʻahaʻa ka ʻili i ka gluten a ua loaʻa hou nā meaʻai. Akā ʻo ka mea maikaʻi loa o ka rai ʻo ia ka pepa kiʻi paʻi kiʻi, ʻo ia ka ʻōpala piha a ʻaneʻane ʻaʻohe gluten, akā ʻo ka kuke ʻana mai ia mea ʻaʻole hiki ke hana. Ma ka laulā, hoʻohana ʻia ka palaoa rye ʻaʻole wale no ka kuke ʻana i ka berena ʻeleʻele, akā no ka gingerbread, nā kuki a me nā pies.
2. palaoa palaoa
ʻO kēia palaoa ka mea kokoke loa i ka palaoa palaoa, a hiki ke hoʻohana wale ʻia me ka hoʻohui ʻole ʻana i nā ʻano palaoa ʻē aʻe. Hāʻawi ia i ka pastry i kahi waihoʻoluʻu melemele maikaʻi, graininess a me ka ea i loko o kahi kuki. Eia kekahi, he nui nā huaora B, hao (pono no ka anemia). Hoʻomaha a hoʻomaikaʻi i ka hana o ka ʻōpū o ka ʻōpū. Hiki iā ʻoe ke kālua i nā kuki ʻono, nā charlottes, nā tortillas a me nā kuki mai ka palaoa ʻai.
3. Palaoa laiki
Loaʻa ka palaoa raiki ma ke kūʻai ʻana ma 2 ʻano: keʻokeʻo a me ka palaoa piha. Loaʻa i ka White ka nui o ka starch, he kiʻekiʻe glycemic index, a no laila ʻaʻole pono loa. He nui nā huaora a me nā minela i ka palaoa holoʻokoʻa: hao, calcium, zinc, phosphorus, B vitamina. Akā naʻe, ʻaʻole loaʻa ka gluten, a inā ʻoe e hoʻohui i kahi ʻano palaoa ʻē aʻe i ka palaoa palaoa holoʻokoʻa, hiki iā ʻoe ke loaʻa nā kuki, pancakes a me nā ʻano keke like ʻole.
4. ʻO ka palaoa Buckwheat
ʻO kekahi o nā ʻano palaoa maikaʻi loa, ʻaʻohe gluten-free, he haʻahaʻa haʻahaʻa glycemic index, me nā mea āpau, aia nā waiwai āpau o ka buckwheat! ʻO ia hoʻi, aia ka nui o ka hao, iodine, potassium, fiber a me nā huaora olakino E a me ka hui B. Hoʻohana pinepine ʻia kēia palaoa i ka meaʻai a me ka baking allergy. Akā i mea e kūleʻa ai ka kuke ʻana mai ia mea, pono ʻoe e hoʻohui i nā ʻano palaoa ʻē aʻe iā ia. Hoʻomoʻa ʻia nā pancakes, pancakes a me nā pies mai ka palaoa buckwheat.
5. ʻO ka palaoa spelled (spelt)
No ka pololei, spelled is wild wheat. Loaʻa i ka palaoa spelled ka gluten ʻokoʻa mai ka protein palaoa, akā ʻo kona mau waiwai i ka kuke ʻana ua kokoke loa i ka palaoa palaoa. ʻOi aku ka maikaʻi o ka spelled ma mua o ka palaoa, ʻo nā kīʻaha holoʻokoʻa i loko o nā ʻano huaora B, potassium, calcium, magnesium a me ka hao. E hana ʻia kēia palaoa i nā kuki a me nā kuki maikaʻi loa.
6. ʻO ka palaoa mai nā nati (almond, kedera, a me nā hua paukena, etc.)
Inā loaʻa iā ʻoe kahi blender ikaika, hiki iā ʻoe ke hana i kēia palaoa ma ka home mai kēlā me kēia ʻano nati i loko o 5 mau minuke. ʻO nā waiwai o ka palaoa e hilinaʻi ʻia i nā nati a me nā ʻanoʻano o ia mea: ʻo ka paukena ka huaora A, ka zinc a me ka calcium, ka palaoa cedar i loaʻa nā polyunsaturated fatty acids, hao a me nā huaora, ʻo ka palaoa ʻalemona he magnesium, calcium, chromium, hao a me nā huaora o nā hui. B, C, EE , RR. ʻO ka mea hou aʻe, he kiʻekiʻe loa nā palana hua i loko o ka protein, a he mea hoʻohui maikaʻi ia i ka kuke ʻana i nā mea pāʻani. ʻAʻole paha e hiki iā ʻoe ke hana i nā pāpaʻi mai ka palaoa nati wale nō, akā e lilo ia i mea hoʻohui maikaʻi loa i nā ʻano ʻano ʻē aʻe. Hana ia i nā kīʻaha ʻono, nā muffins a me nā kuki. Ma ke ala, inā ʻoe e lawe wale i ka palaoa nut a hoʻohui i nā lā, hiki iā ʻoe ke hana i nā kumu nani no nā cashewcakes maka.
7. Ka palaoa niu
ʻO ka palaoa maikaʻi - no ka kukeʻana a me nā meaʻai maka. ʻAʻohe gluten maoli, loaʻa ka ʻono o ka niu a me kāna mau meaʻai: kiʻekiʻe i ka protein, fiber a me ka lauric acid, nona nā waiwai antiviral. Me ia, hiki iā ʻoe ke kālua i nā muffins meaʻai, nā muffins, nā kuki a me ka kuke ʻana i ka cashewcakes meaʻai maka.
8. ʻO ka moa a me ka palaoa pī
Hoʻohana pinepine ʻia i ka kuke Vedic a me India e hana i nā fritters (pudl) i lawelawe ʻia me nā kīʻaha wela. A, e like me kāu e ʻike ai, ʻo ka peas a me ka chickpeas kahi hale kūʻai o ka protein kiʻekiʻe a me nā mea pono. No laila, ua loaʻa i ka palaoa chickpea kahi wahi i ka kuke ʻana i nā meaʻai no ka meaʻai haʻuki. Hana ia i nā mea ʻono, nā pancakes, nā pancakes a me nā keke.
9. Palaoa flax
He mea nui kēia palaoa i ka arsenal o nā meaʻai meaʻai, no ka mea hiki ke hoʻololi i nā hua i ka kuke ʻana. ʻO ia hoʻi, 1 tbsp. ʻO ka ʻai flaxseed i ½ kīʻaha wai e like me 1 hua manu. A, ʻoiaʻiʻo, loaʻa iā ia nā waiwai pono āpau o nā kumulāʻau flax: kahi ʻano nui o ka omega-3, omega-6 polyunsaturated fatty acids, calcium, zinc, hao a me ka huaora E. Hiki ke hoʻohana ʻia ka palaoa flaxseed i ka hoʻomākaukau ʻana i ka berena. , muffins and muffins.
10. ʻOatmeal
ʻO ka Oatmeal, inā loaʻa iā ʻoe kahi blender a i ʻole ka mīkini kofe ma ka home, maʻalahi ke hana iā ʻoe iho. No ka hana ʻana i kēia, pono ʻoe e wili i ka oatmeal a i ʻole ka oatmeal i ka palaoa. Loaʻa i ka oatmeal ka gluten, a no laila ua lawa pono iā ia iho i ka kuke ʻana. E hana ʻo ia i nā pancakes meaʻai nani, nā pancakes, nā kuki oatmeal maoli a me nā pancakes. Eia naʻe, no nā kuki, kaumaha. He kiʻekiʻe ka oatmeal i nā huaora B, selenium, magnesium, iron, a me ka protein, ʻo ia ke kumu e makemake ai ka poʻe haʻuki e hoʻohana i ka wā e makemake ai lākou e mālama iā lākou iho i kahi meaʻai ʻono.
11. Ka palaoa bale
ʻAʻole hoʻohana ʻia ʻo ia ka mea nui no ka kuke ʻana ma muli o ka lawa ʻole o ka gluten a me ka ʻono tart. Akā, i mea hoʻohui i ke ʻano nui o ka palaoa i nā kuki, nā tortilla ʻono a me ka berena, maikaʻi loa ia. ʻO ka palaoa bale kahi koho maikaʻi i ka palaoa rye, aia ka nui o ka phosphorus, magnesium, iron, proteins a me nā huaora B.