Kodi Whole Grains Ndi Chiyani? Mitundu ya Zipatso Zonse

Kafukufuku wambiri akuwonetsa phindu la kudya zakudya zowonjezereka komanso malo abwino koposa kuti apeze zowonjezera kusiyana ndi mbewu zonse zabwino? Nazi mndandanda wa mitundu yonse ya mbewu zonse zomwe mungathe kuziphatikiza mu zakudya zanu.

• 01 pa 11

  Imani

  Matendawa amaonedwa kuti ndi "tirigu wakale" omwe amadya m'madera ena padziko lapansi kwa mibadwo yonse ndipo posachedwapa adalowa m'masitolo a ku America ndi zophikira kunyumba. Mofanana ndi quinoa, teff ndi yosauka, koma chifukwa cha kukula kwake, imakhala yochepa kwambiri.

• 02 pa 11

  Kinoya

  Quinoa ndi nthawi yanga yomwe ndimakonda kwambiri mbewu zonse pazifukwa zingapo. Choyamba, ndikuphika mwamsanga kuposa mbewu zina zonse. Quinoa amatenga pafupifupi mphindi 15 kuti aziphika, ndipo ma quinoa amaphika maminiti pang'ono okha. Chachiwiri, ali ndi mapuloteni okwana 18 gramu pa chikho, yophika, akupanga ndiwo zamasamba ndi zophimba .

  Zili ndi mchere wonyezimira wofanana ndi pasitala womwe umapangitsa kuti azitha kuyamwa ma soda kapena saladi. Ngati simunayambe kale, yesetsani mbewuyi yotchuka. Zingakhale pamwamba pa mndandanda wa mbewu zomwe mumakonda, komanso!

• 03 a 11

  Farro

  Zikuwoneka ngati balere, zimakonda balere, zimaphika ngati barele, koma si balere: ndi farro ! Farro ndi tirigu wakale omwe akhala nthawi yayitali ya chakudya cha ku Italy.

• 04 pa 11

  Kaniwa

  Pamene zikuwoneka kuti njere iliyonse yakhala ikudziwika kuti "quinoa yatsopano", kaniwa , wachibale wa quinoa, akhoza kukhala choncho. Ndi mapuloteni ambiri monga quinoa komanso chitsimikizo chabwino cha chitsulo, kaniwa ndi wosankha bwino kwa anthu odyetsa zamasamba ndi zitsamba.

• 05 a 11

  Bulgur tirigu

  Anthu ambiri amva za tirigu wa bulgur chifukwa ndizofunika kwambiri ku Middle East tabouli saladi, koma ambiri a ife, ndiye kuti ndi njira yokhayo yomwe tayeserapo.

  Bulgur tirigu ali ndi mtima wambiri wathanzi, ndipo nthawi yomweyo imatchedwanso "grain-bulgur", ophika maminiti asanu okha. Gwiritsani ntchito mmalo mwa mpunga mu saladi kapena mpunga pilaf, ndipo simungabwererenso ku mpunga woyera.

• 06 pa 11

  Millet

  Ngati mukufuna kuphika ndi mbewu zonse, yesani kugwiritsa ntchito mapira ! Ngakhale kuti ingagwiritsidwe ntchito kwambiri popangidwa ndi mbalame, mapira ndi mbewu yonse yomwe ingagwiritsidwe ntchito ngati mpunga mu mbale zamasamba, vegan ndi gluten.
  

• 07 pa 11

  Freekeh

  Mbewu zamakono zomwe zingagwirizane ndi kachitidwe ka "tirigu wakale" ndi ufulu , umene ukutchuka, chifukwa cha mbali yomwe akukweza ndi Queen of all media, Oprah mwiniwake. Chakudya chambiri ku Middle East, freekeh ndi tirigu wonse omwe adakolola akadali wobiriwira ndi wachinyamata, ndiye wokazinga ndi wosweka.

  Ndizowonjezereka kwambiri, ndipo chifukwa chokhala ndi mapuloteni ambiri, ndizosankha bwino zamasamba ndi zitsamba. Yesani kuwonjezera saladi kapena msuzi pang'ono kuti mukhale ndi thanzi labwino. Izi zikhoza kukhala mtundu wanu watsopano womwe mumakonda kwambiri.

• 08 pa 11

  Balere

  Chewy ndi nutty, balere akhoza kukhala ophatikizidwa kwambiri monga chogwiritsira ntchito mowa kusiyana ndi mbeu yake yonse, koma izo sizikutanthauza kuti musayese kuyesera! Mofanana ndi mbewu zambiri, balere wasonyezedwa kukhala othandiza kuchepetsa cholesterol, makamaka mwa amuna, komanso mu masabata asanu okha.

  Ngati mukuyang'ana kuti mudye mbewu zambiri kuti muchepetse cholesterol yanu, balere akhoza kukhala abwino kwambiri. Icho chidzamangiriza kwenikweni ku nthiti zanu ndi kukudzazani inu, nanunso. Barley wothira mafuta nthawi zambiri amagwiritsidwa ntchito monga mtsogoleri wa khofi, koma ndimakonda balere wanga mu supu ndi bowa wambiri.

• 09 pa 11

  Msuwani wa Israeli (ngale ya couscous)

  Ngati simunawonjezerepo couscous wa Israeli ku mndandanda wanu wonse wa mbewu, mukhoza kukhala ndi chida chatsopano. Ndi mawonekedwe akuluakulu, monga barele, koma azungu, Israeli msuwani wamwamuna amakhala ndi nutty, kukoma kwabwino, ndi kuyera.

  Couscous wa Israeli wapangidwa kuchokera ku ufa wa semolina, kotero sikuti ndi mbewu yonse. Yang'anirani mtundu wa mbewu wa Israeli wokolola, womwe umapangidwa kuchokera ku ufa wa tirigu wamphumphu wa 100%, wothira mafuta, ndi china chilichonse.

• 10 pa 11

  Tirigu zipatso

  Ngakhale kuti aliyense amamva za mkate wonse wa tirigu ndi mankhwala a tirigu, anthu owerengeka sanadyepo zipatso za tirigu - zomwe ndi tirigu wambiri wa tirigu. Amatenga nthawi yokwanira kuti aziphika, koma ali ndi mitsempha yambiri ndipo amayenera kuchita khama ngati mutakhala ndi nthawi yoziyika pa stovetop kwa kanthawi.

  Yesani kuwonjezera mwapang'ono msuzi wokonda kwambiri kapena chilimu kuti muwonjezere zowonjezereka ndi zakudya zowonjezera, kapena muzilumikiza ndi masamba odyera monga momwe mungakhalire ndi mpunga.

• 11 pa 11

  Buckwheat kapena buckwheat groats

  Buckwheat sikuti ndi mbewu yeniyeni, koma imagwiritsidwa ntchito mofanana ndi mbewu zina ndipo imakhala yathanzi. Ndi mbewu yambewu yopanda thanzi ya gluten. Ngati mudakhalapo ndi soba za ku Japan, mwinamwake mudakhala ndi buckwheat, popeza mankhwalawa amapangidwa kuchokera ku ufa wa buckwheat.

  Thandizo la thanzi la kuphatikizapo buckwheat mu zakudya zanu zili bwino - zasonyeza kuti kulimbikitsa makoma a capillary, kuthetsa zizindikiro zina za mtundu wa shuga 2 komanso ngakhale kuthamanga kwa magazi. Mumakhulupirira?