1. phofo ea Rye
Mohlomong e ratoang ka ho fetisisa ka mor'a koro. Ha e loketse ho baka leha e le efe, empa bohobe bo monko o monko o monate, ha e le hantle, bo tla sebetsa ho eona. Ho na le mefuta ea phofo ea rye e entsoeng ka peō, e peeled le wallpaper. Phofo e entsoeng ka peo e tšoana le phofo ea koro ea premium, e na le starch e ngata le limatlafatsi tse fokolang - ona ke mofuta oa phofo ea rye eo re sa e khothalletseng ho e sebelisa. E peeled e na le gluten e tlase mme e se e na le limatlafatsi tse ngata. Empa molemo ka ho fetisisa oa rye ke wallpaper, e na le lijo-thollo tse fatše 'me e na le hoo e batlang e se na gluten, empa ho baka ho eona feela ha ho bonolo ho sebetsa. Ka kakaretso, phofo ea rye ha e sebelisoe feela bakeng sa ho baka bohobe bo letšo, empa le bakeng sa bohobe ba ginger, li-biscuits esita le liphae.
2. phofo ea poone
Phofo ena ke eona e haufi le ho baka phofo ea koro, 'me e ka sebelisoa e le mong ntle le ho eketsa mefuta e meng ea phofo. E fana ka pastry 'mala o mosehla o motle, oa lijo-thollo le moea oa tlhaho oa biscuit. Ho phaella moo, phofo ea poone e na le livithamine tse ngata tsa B, tšepe (e molemo bakeng sa phokolo ea mali). E boetse e kokobetsa le ho ntlafatsa mosebetsi oa pampitšana gastrointestinal. U ka baka li-biscuits tse monate, li-charlottes, li-tortilla le li-cookie ho tsoa ho poone.
3. Phofo ea raese
Phofo ea raese e fumaneha ka mefuta e 2: e tšoeu le lijo-thollo. White e na le starch e ngata, e na le index e phahameng ea glycemic, ka hona ha e na thuso haholo. Lijo-thollo li na le livithamini le liminerale tse ngata: tšepe, calcium, zinki, phosphorus, livithamine tsa B. Leha ho le joalo, ha e na gluten ho hang, 'me haeba u eketsa mofuta o mong oa phofo ho phofo ea lijo-thollo, u ka fumana likuku, likuku le mefuta e sa tšoaneng ea likuku.
4. Buckwheat phofo
E 'ngoe ea mefuta e molemo ka ho fetisisa ea phofo, ha e na gluten ka ho feletseng, e na le index e tlaase ea glycemic, hammoho le ntho e' ngoe le e 'ngoe, e na le thepa eohle ea buckwheat! Ke hore, e na le tšepe e ngata, iodine, potasiamo, fiber le livithamini tse phetseng hantle E le sehlopha sa B. Hangata phofo ena e sebelisoa lijong le ho baka allergy. Empa e le hore ho baka ho tloha ho eona ho atlehe, ho hlokahala hore u kenye mefuta e meng ea phofo ho eona. Li-pancake, li-pancake le li-pie li behoa ka phofo ea buckwheat.
5. phofo e tsoetsoeng
Ho bua hantle, spelled ke koro e hlaha. Phofo e tsoetsoeng e na le gluten e fapaneng le protheine ea koro, empa thepa ea eona ea ho baka e haufi haholo le phofo ea koro. Spelled e molemo haholo ho feta koro, lijo-thollo li na le mefuta eohle ea livithamini tsa B, potasiamo, calcium, magnesium le tšepe. Phofo ena e tla etsa li-biscuits le likuku tse ntle haholo.
6. Phofo ea linate (almonde, kedare, hammoho le peo ea mokopu, joalo-joalo)
Haeba u na le blender e matla, u ka etsa phofo ena lapeng ho tsoa ho mofuta ofe kapa ofe oa linate ka metsotso e 5. Thepa ea phofo e tla itšetleha ka linate le lipeo tseo e nang le tsona: mokopu o na le vithamine A, zinki le calcium, phofo ea kedare e na le mafura a polyunsaturated acids, tšepe le livithamini, phofo ea almonde e na le magnesium, calcium, chromium, tšepe le livithamini tsa lihlopha. B, C, EE , RR. Ho feta moo, phofo eohle ea linate e na le protheine e ngata haholo, 'me ke tlatsetso e ntle ea ho baka baatlelete. Ho ke ke ha etsahala hore o tla khona ho etsa likuku ho tloha phofo ea linate feela, empa e tla ba tlatsetso e ntle ho mefuta e meng. E etsa likuku tse monate, li-muffin le libisikiti. Ha e le hantle, haeba u nka phofo ea linate feela 'me u eketsa matsatsi, u ka etsa metheo e babatsehang ea li-cashewcake tse tala.
7. Kokonate phofo
Phofo e babatsehang - bakeng sa ho baka le li-dessert tsa lijo tse tala. Ka tlhaho ha e na gluten, e na le tatso ea kokonate le thepa ea eona ea phepo e nepahetseng: e phahameng ka protheine, fiber le lauric acid, e nang le thepa ea antiviral. Ka eona, o ka baka li-muffin tsa lijo, li-muffin, li-biscuits le ho pheha li-cashewcakes tse tšoanang tse tala.
8. Chickpea le phofo ea pea
Hangata e sebelisoa ho pheha Vedic le Maindia ho etsa li-fritters (pudl) tse fanoang ka lijana tsohle tse chesang. 'Me, joalo ka ha u tseba, lierekisi le li-chickpeas ke ntlo ea polokelo ea protheine ea boemo bo holimo le likarolo tsa bohlokoa tsa ho latela mohlala. Ka hona, phofo ea chickpea e fumane sebaka sa ho baka diresepe bakeng sa phepo ea lipapali. E etsa lipompong tse monate, likuku, likuku esita le likuku.
9. Phofo ea folaxe
Phofo ena ke ea bohlokoa haholo pokellong ea lihlahisoa tsa meroho, hobane e ka nkela mahe sebakeng sa ho baka. Ka mohlala, 1 tbsp. phofo ea flaxseed ka kopi ea ½ ea metsi e lekana le lehe le le leng. 'Me, ha e le hantle, e na le thepa eohle e molemo ea peo ea folaxe: e kholo ea dikahare tsa omega-1, omega-3 polyunsaturated fatty acids, calcium, zinki, tšepe le vithamine E. Folaxseed phofo e ka boela ea sebelisoa ha ho lokisoa bohobe. , li-muffin le li-muffins.
10.Oatmeal
Oatmeal, haeba u na le blender kapa grinder ea kofi lapeng, ho bonolo ho iketsetsa. Ho etsa sena, o hloka feela ho sila oatmeal kapa oatmeal ka phofo. Oatmeal e na le gluten, ka hona e ikemela ka ho baka. E tla etsa li-pancake tse monate tsa lijo, li-pancake, li-cookie tsa oatmeal tsa 'nete le li-pancake. Leha ho le joalo, bakeng sa li-biscuits, li boima. Oatmeal e na le livithamini tsa B tse ngata, selenium, magnesium, tšepe le protheine, ke ka lebaka leo baatlelete ba ratang ho e sebelisa ha ba batla ho iphelisa ka dessert e monate.
11. Phofo ea harese
Ha e sebelisoe e le karolo ea mantlha ea ho baka ka lebaka la bongata bo sa lekaneng ba gluten le tatso ea tart. Empa e le tlatsetso ho mofuta o ka sehloohong oa phofo ka li-cookie, li-tortilla tse monate le bohobe, e ntle haholo. Phofo ea harese ke khetho e ntle ea phofo ea rye, e na le phosphorus e ngata, magnesium, tšepe, liprotheine le livithamini tsa B.