Kodi mukufuna kudya ngati Misiri wakale? Yesani mbewu zakale!
Kodi mbewu zakale ndi ziti?
Mukufuna tanthauzo la mbewu zakale? Nthano, zakale zimakhala zomera (osati mbewu - quinoa , mwachitsanzo, ndi mbewu) zomwe zakhala zikulimidwa kwa zaka mazana ambiri, mofanana. Mitengo ndi tirigu zambiri, monga zinyama zoweta ndi nyama zomwe zimagwiritsidwa ntchito pa chakudya zakhala zikugwedezeka muzaka zaposachedwapa chifukwa cha zifukwa zosiyanasiyana. Zinyama zimasankhidwa kuti zikhale zazikulu komanso zowonjezera ndalama, mwachitsanzo, ndipo zomera zimatha kusankhidwa kuti zikhale zamoyo komanso zimatha kupirira nyengo zosiyanasiyana.
Komabe, ngati muwerenga mwatcheru, mudzapeza kuti mbewu zakale zanenedwa kuti "zakhala" zosasinthika pazaka mazana ambiri, kapena "mwakuya" osasintha.
M'mawu ena, mbewu zakale zimangokhala zomera zomwe zakhala zikudziwika bwino malo ambiri padziko lapansi (komanso pakati pa "anthu akale"), amaganiza kuti akhoza kukhala atsopano kapena atsopano monga chakudya cha ku United States.
Zakale zam'mbuyomu zakhala zikudziwika posachedwa, popeza owonjezera chakudya akudyetsa dziko lapansi zakudya zatsopano kuti azidyetsa mapepala athu akumadzulo. Quinoa ndiyo njere yoyamba yakale yofufuzira pa kutchuka, pamene ena, monga balere , akhala akuzungulira koma sanakhalepo kwenikweni. Pitirizani kuwerenga kapena kupukuta pansi kuti mukhale ndi mndandanda wa mbewu ndi zomera zomwe nthawi zambiri zimakhala ngati mbewu zakale.
Zakale kapena ayi, zomwe zimatchedwa tirigu zakale ndi mbewu zonse, ndipo chifukwa chake chokha, ziyenera kuwerengedwa monga gawo la zakudya zanu zathanzi.
Kodi mbewu zakale zimalawa bwanji?
Kodi simunayeserepo kale zakale kale ndikuda nkhawa kuti simungayambe kuzikonda? Ndili ndi malingaliro awiri kwa inu. Choyamba, pita kugula mbewu zakale kwambiri mu gawo la chakudya chochulukira cha wogulitsa zakudya zakutchire ndikugula zokwanira pang'ono. Mulipira madola awiri kapena awiri okha, kotero ngati simukuwakonda, pali kutayika pang'ono (ngakhale ndikupempha kuti ndiyese kudya chakudya chatsopano kawiri, ndikukonzekera njira ziwiri kuti ndikuyese bwino).
Ndipo kachiwiri, konzekerani mbewu zanu momwe mumadziwira kuti mumakonda. Mwachitsanzo, ngati mukufuna mpunga wouma, yesani "mpunga wokazinga" . Monga chakudya cham'mawa chamakono? Yesani mbale yachakudya ya quinoa.
Katetezedwe kenakake ndi kuyesa zakudya zakale mu zakudya zothandizidwa, monga mikate yogula sitolo yophikidwa ndi tirigu wakale ndi pastas. Tawonani kuti mikate ina yomwe amati idapangidwa kuchokera ku mbewu zakale imapangidwa kuchokera ku mbewu zonse, pamene zina zimapangidwa kuchokera ku ufa woyengedwa wopangidwa kuchokera ku mbewu. Kukonza ndi kukonza mbewu zakale zingawoneke ngati zopanda phindu, koma mkate ndi pasitala zopangidwa ndi mbewu zakale zimapatsa thanzi labwino pa iwo opangidwa ndi ufa wa tirigu woyera nthawi zonse kapena woyeretsedwa. Werengani malemba omwe mwagula bwino, ngati izi ndi zofunika kwa inu.
Kodi muli ndi mndandanda wa mbewu zakale?
Ngakhale kuti palibe mndandanda wokhazikika komanso wovomerezeka wa zomwe zimayenerera ngati tirigu wakale komanso zomwe zilibe mbewu yeniyeni, mndandanda uli pansipa ndi malo abwino kuti muyambe kufufuza mbewu zakale. Pano pali mndandanda wa mbewu zochepa zakale zowoneka bwino:
- Amaranth - Nkhumba zakale za gluten ndi udzu, osati tirigu konse!
- Balere
- Buckwheat - Wopanda Gluten komanso wotchuka pakati pa zakudya zowonjezera, popeza ntchito yochepa imafunika.
- Farro
- Freekeh
- Kamut
- Kaniwa (nthawi zina amatchedwa "baby quinoa")
- Millet - Njere ina yakale ya gluten yomwe imakhala mbewu osati mbewu.
- Quinoa - Mbewu yopanda Gluten
- Rye
- Kutchulidwa
- Kutaya - Wopanda ulemerero
Kuphika ndi mbewu zakale
Mofanana ndi mbewu zina zonse, mbewu zakale zimagwiritsidwa ntchito pilafs, soups ndi saladi, kapena, zimagwiritsidwa ntchito ndi chilimu kapena mofulumira-monga mpunga, kapena zimatha kugwiritsidwa ntchito popangira mkate, kupanga zikondamoyo kapena pafupi chirichonse chimene mungagwiritse ntchito ufa. Nazi maphikidwe ochepa omwe amagwiritsira ntchito mbewu zakale zomwe zimakonda kwambiri: