Phunzirani za Sayansi Yakulima Yophika Kuphika

Nkhumba zonse ndi gawo lofunikira la chakudya chaumunthu. Ndipotu, Piramidi ya FDA Yodyetsera Chakudya imalimbikitsa kuti chakudya cha ku America chiyenera kukhazikitsidwa pa zakudya zonse za tirigu. Nkhumbazi zili ndi fiber, gawo losawonongeka la zomera zomwe zimathandiza zakudya kudutsa m'thupi lanu. Zitsulo zingakhale zosasakanikirana (zosasakanikirana ndi madzi) ndi kusungunuka (kupanga gel osakaniza ndi madzi), ndipo ikhoza kuchepetsa ma cholesterol, kuyang'anira shuga wa magazi, ndi kumathandiza kupewa mitundu yambiri ya khansa.

Choncho zakudya zamtengo wapatali zomwe mungathe kuzidya, zimakhala bwinoko! Nkhumba zimakhalanso ndi mavitamini ndi mchere, pamodzi ndi wowuma.

Pamene mbewu zimatenthedwa ndi madzi, nembanemba, kapena chivundikiro, cha njere chimakhala chopanda madzi kotero madzi amatha kulowa mu mbewu. Ndiye nembanemba ya granules wowonjezera mkati mwa njere imatha. Wowonjezera amatenga madzi ndikupanga gel, kotero mbewuyo imakhala yochepetsetsa ndipo imakhala yosangalatsa kwambiri. Nkhumba zimakhalanso ndi mapuloteni, koma ndizochepa mapuloteni osakwanira; ndiko kuti, alibe ma molecule amino acid omwe anthu amafunikira kugwiritsa ntchito mapuloteni m'thupi. Kuphatikiza mbewu kumatha kupanga mapuloteni okwanira; Maphikidwe ambiri a zamasamba amabala mbewu ndi nyemba, kapena pasta ndi nyemba, kapena mafuta a kirimba pa mkate wa tirigu. Quinoa ndiyo njere yokha yomwe ili mapuloteni athunthu. Mpunga ndi njere; Kuti mudziwe zambiri pa mpunga, onani Rice Science .

Pofuna kuphika mbewu bwino, choyamba muzimutsuka, kenako tsatani phukusi.

Kawirikawiri, gwiritsani ntchito madzi mobwerezabwereza monga mbewu. Bweretsani ku chithupsa, kenaka kanizani poto mwamphamvu, kuchepetsa kutentha, ndipo simmer mpaka mbewuzo zikhale zabwino. Kukhetsa ngati kuli kotheka, kenaka kubwezerani kutentha ndikugwedeza kwa masekondi pang'ono pa moto wochepa kuchotsa madzi ochulukirapo ndi kutulutsa mbewu. Kenaka poto ikhoza kukhala, kuphimbidwa, kutentha kwa mphindi zingapo kapena mbewu zingatumikidwe mwamsanga.

Pali mitundu yambiri ya mbewu; Taonani mwachidule mwachidule.

• Amaranth

  Amaranth ndi mbewu yomwe imakhala yopanda thanzi. Zili ndizitsulo kwambiri mu chitsulo ndi mchere, ndipo zimakhala ndi kashiamu kawiri ka mkaka. Mafuta a Amaranth amagwiritsidwa ntchito mu maphikidwe opanda gluten. Mbewu ikhoza kukhala yowonongeka ndi kudyedwa ngati pilaf kapena phala, kapena imawoneka ngati phokoso.

• Balere

  Balere ndi imodzi mwa mbewu zakale kwambiri zomwe zimadziwika ndi munthu. Bherele lonse imaphatikizapo nthambi, ndipo amatenga nthawi yaitali kukaphika. Berele yosungunuka ubongo wachotsedwapo ndipo wakhala akuwombedwa ndi kupukutidwa. Ndimakonda kuwonjezera balere ku supu mmalo mwa pasitala; sammer kwa nthawi yaitali yomwe yaperekedwa pa phukusi.

• Buckwheat

  Buckwheat ndi mbewu ya chipatso, mofanana ndi tirigu, koma si tirigu. Ndi mbewu yamitundu yofiira yamatatu. Zokolola za Buckwheat ndizozizira zowonongeka, ndi mtundu wowala. Kasha wophika buckwheat. Buckwheat ikhozanso kugulitsidwa monga ufa kapena grits. Ndiwotchedwa kapena wophika m'madzi kuti mudye ngati pilaf kapena monga chakudya. Zakudya zimapangidwa ndi dzira ndi kutsukidwa kutsogolo musanaphike kuti muzisunga mbewu mosasinthasintha.

• Bulgur

  Bulgur imapangidwa kuchokera ku tirigu wonse wa tirigu omwe atsukidwa, opangidwa ndi zouma, zouma, kukhala zidutswa za particles, ndipo amagawidwa mu kukula kwakukulu kuti aziphika mofulumira. Zimapanga pilaf yabwino kwambiri, ndipo ndiyo maziko a saladi ya Middle East Tabbouleh.

• Chimanga

  Mbewu ndi tirigu, ngakhale kuti anthu ambiri amaganiza kuti ndiwo masamba. Lili ndi Vitamini A kwambiri komanso beta-carotene. Ndi bwino kuphika mwamsanga mutatha kukolola, chifukwa shuga mu tirigu umayamba kukhala wowuma mwamsanga mutatha kukolola. Nkhumbazi ndi mitundu yosiyanasiyana ya chimanga yomwe imakhala yowonjezera, kotero imatha, kapena imaphulika, ikawotcha.

• Chimake

  Mbewu ya chimanga ndi youma, masamba a chimanga. Mukhoza kuphika chimanga ndikudya monga chimanga, mugwiritseni ntchito muzophika kuti muwonjezere kukoma, zakudya, ndi kuphulika, kapena kupanga polenta. Cook's Illustrated imanena kuti chimanga chambewu chamkati chimapanga polenta yabwino kwambiri.

• Amuna

  Mankhwalawa amamera chimanga ndi chigoba ndipo kachilombo kamachotsedwa. Ndipo nyemba zimapangidwa kuchokera ku nthaka.

• Oats

  Oatmeal ndi gwero labwino kwambiri la zitsulo zosungunuka, zomwe zawonetsedwa kuchepetsa magazi a cholesterol. Mankhwala odula amtengo ndi oat groats (mbali ya oat kernel) yomwe yadulidwa mwapang'ono chabe. Mafuta otha msangamsanga akhala akuphika ndi kuyanika, ndipo amatsitsidwanso asanadye. Oats odzola akhala akuwotcha, yophika, ndipo amawotcha kuti ma membrane awo asweke ndikumwa madzi ndi zakumwa mophweka. Ndipo oats mofulumira ndi ochepa kuposa oatchera, kotero amaphika mwamsanga.

• Kinoya

  Quinoa ndi chakudya china cha mbewu monga mbewu. Lili ndi amino acid, kapena mapuloteni, ofunikira kuti munthu akhale ndi moyo. Quinoa yalimidwa kwa zaka masauzande ambiri, makamaka ku Peru ndi South America. Quinoa ili ndi mafuta okwanira kwambiri, choncho imayenera kugulidwa pang'onopang'ono ndi kusungidwa mu chidebe chowongolera mpweya pamalo ozizira ndi owuma. Sungunulani bwinobwino kuti muchotse chovala chokomera. Kuphimba uku kumakhala kowawa kwambiri kuchokera ku saponins, komwe kumateteza mbewu kuti idye ndi mbalame. Kuphika izo molingana ndi phukusi.

  Mapira Maphikidwe

• Nkhumba Zogulitsa Njere

• Polenta ndi Black Bean Salsa

• Chomera Chophweka Chosavuta