Nthangazi zimabzala zipatso kapena mbewu zomwe zimagwiritsidwa ntchito ndi kuzidya ngati mbewu, ngakhale zozizwitsa zazitsamba si udzu kapena mbewu zowonongeka. Mafupawa amadziwika kwambiri ndi mapuloteni ndi zakudya zina, zopanda thanzi , ndipo amaonedwa kuti ndi mbewu zonse. Ambiri omwe amachitcha kuti "mbewu zakale" ndizozizwitsa.
Zitsanzo za pseudocereals zikuphatikizapo:
- Quinoa: Kutchulidwa kwa-wah, mapuloteni apamwamba, mbewu ya gluten imatengedwa ngati tirigu pophika kuphika. Ndiwo "njere" yokhayo yomwe ndi mapuloteni athunthu. Ndizitsulo kwambiri, potaziyamu, magnesium ndi fiber.
- Amaranth: Amatchedwa am-uh-ranth, mbewu iyi imachokera ku Mexico ndipo imakhala yofanana ndi mpunga kapena chimanga. Iwenso ndi wopanda gluten komanso ngati quinoa, kwambiri mu mapuloteni, chitsulo, ndi fiber.
- Buckwheat: Mbeu iyi ya gluten imabwera kuchokera ku chomera chomwe ndi msuweni wamadzinso monga rhubarb kapena sorelo. Amapezeka ngati ufa kapena mawonekedwe ake. Buckwheat ili ndi magnesium, zamkuwa, ndi manganese, yomwe imakhala ndi tizilombo toyambitsa matenda omwe amatchedwa shuga m'magazi atatha kudya.
- Mbeu za Chia: Kubwera kuchokera ku chomera pa banja lachitsamba, mbeu za chia zimakhala ndi fiber, calcium, phosphorus ndi omega-3 ndi omega-6 fatty acids.
- Zilombozi: Zimatchedwanso mbewu za Acacia kuchokera ku Australia Acacia, zoyambira pamtunduwu zimatchulidwa ngati zonunkhira. Ambiri amawonjezeredwa ku mbale kuchokera ku mawonekedwe apansi.
- Kañiwa: Amatchulidwa kan-yee-wah, nthawi zina amasokonezeka ndi quinoa, chifukwa cha kutchulidwa molakwika, koma msuwani wamng'ono uyu wa quinoa ali ndi mbiri yake yonse. Chiyambi, ntchito, ndi kukonzekera ndizofanana ndi quinoa, komabe, alibe zovala za saponin, zomwe zimapangitsa kukhala kosavuta kukonzekera.
Nazi njira zina zomwe mungagwiritsire ntchito mbewuzi mu zakudya zanu:
Kinoya
Mudzapeza mosavuta zofiira kapena zoyera (ivory) quinoa kusitolo, ngakhale kuti wakuda ndi kophweka mosavuta. Quinoa ndi yosavuta kukonzekera. Ngati mumagula quinoa musanayambe kutsuka, zonse zomwe muyenera kuchita ndizophika m'madzi awiri mbali imodzi ya quinoa.
Mwachitsanzo, onjezerani chikho chimodzi cha quinoa youma ku makapu awiri a madzi mu phula, mubweretse ku chithupsa, kuphimba, ndiye kuchepetsani kutentha kuti izikhala kwa mphindi 10 mpaka 15. N'chimodzimodzi ndi kuphika mpunga. Mukhoza kusangalala ndi quinoa kapena kuonjezera saladi, supu, mkati mwa mapepala, ndi mphodza kapena nyemba kuti muzidya chakudya cham'mawa ndi Zakrikiti, zipatso ndi zonunkhira, monga apulo ndi sinamoni.
Amaranth
Amaranth ayenera kuphikidwa magawo atatu madzi ku mbali imodzi amaranth. Kukonzekera, tenga makapu 3 a madzi kuti wiritsani mumphika ndi kutsogolera mwamphamvu. Onjezerani 1 chikho cha amaranth, pezani mphika ndikuchepetse kutentha. Lolani kuti lizitha kuimirira mpaka madzi atengeka, izi ziyenera kutenga pafupifupi mphindi 20. Onjezerani nkhumba zouma, nyama kapena tofu pa bedi la amaranth kwa chakudya chamadzulo. Chakudya cham'mawa, khalani ndi zipatso, mtedza, batala ndi shuga wofiira. Ndi njira yosavuta yowonjezera mbewu zopanda thanzi mu zakudya zanu.
Buckwheat
Buckwheat imabwera pogula, kaya yaiwisi kapena toasted, kapena ufa, monga tatchulidwa pamwambapa. Zonse zomwe mukufunikira monga chiyambi cha buckwheat ndi cardamom ndi stevia yamadzi (kapena sweetener wokondedwa). Monga amaranth, buckwheat ayenera kukonzekera pa magawo atatu zomwe gawo limodzi liri buckwheat. Onjezerani madzi a buckwheat ndi kubweretsa kwa chithupsa.
Kutentha kwapang'ono ndi simmer kwa mphindi 45 mpaka chiwonongeko chofanana-chimafikira. Onjezerani khadiamu ndi sweetener ndi zina zomwe mumakonda, monga zipatso, mtedza kapena veggies malinga ndi zomwe mumazikonda ndikuzisangalala nazo. Ngati mukufuna kupewa nthawi yayitali yophika, mungathe koma munayamba kupuma buckwheat.
Chia Mbewu
Nkhumba za Chia zimapanga maulendo angapo kukula kwake mumadzi ndikuthandizani kuti muzimva nthawi zonse. Ayenera kuikidwa m'madzi kuti asadye, pambuyo pake atenga mawonekedwe a gel. Njira ina yowonjezeramo zakudya zanu ndi kugwiritsa ntchito mbewu za chia. Chia amawoneka mowa, monga kusanayambe kugwira ntchito, kugwiritsira ntchito zakumwa zam'madzi ndi zina zotero. Chia pudding, chia muffins ndi owazidwa pa yogurt ndi njira zina zodyera mbewu za chia.
Mapazi
Mafundewa amagwiritsidwa ntchito kuti apangitse kukoma ndi kutchedwa zonunkhira.
Waonjezeredwa ku ayisikilimu, granola, chokoleti, mkate, mtedza mafuta komanso mowa. Zakudya zamtengo wapatali zamakono ndi zakumwa za mkaka zimagwiritsanso ntchito wattleseeds kuti amve kukoma kwa kukoma kokoma.
Ka
Monga tanena kale, malangizo okonzekera kaniwa ali ofanana ndi a quinoa. Kaniwa ndi wosasunthika ndipo samatulutsa fluffy ngati quinoa. Onjezerani mkaka wa mchere, mtedza ndi zipatso za kadzutsa zomwe zimakhala zokoma kuposa zambiri. Monga quinoa, ikhoza kuwonjezeredwa ku saladi, kuponyedwa nyemba, tomato, ndi chimanga, kapena kuwonjezera ku mbale zina zapangidwe.