Malingana ndi Bungwe Lonse la Zipatso, tirigu wonse "uli ndi zinthu zonse zofunika komanso zakudya zomwe zimachitika mwachilengedwe pa mbewu zonse zapadera." Bungwe lonse la Njere limanena kuti mbewu zonse zimatha kusinthidwa koma zimakhala ndi mgwirizano womwewo.
Mbewu zina zonse zimadziwika bwino kwa inu, koma mungapeze zambiri zomwe simunayesenso panopa, kuphatikizapo zina zomwe zingagwiritse ntchito zakudya zopanda thanzi . Wodabwa? Yang'anani pa mbewu 17 zonsezi zathanzi.
1 - Amaranth
Amaranth amachokera ku Peru ndipo inali chakudya chachikulu cha Aztec akale. Sizomwe zimakhala tirigu monga tirigu, oat, ndi balere, kotero zimatchedwa 'cereal-grain.' Ikuphatikizidwa mu gulu lonse la tirigu chifukwa liri ndi mbiri yakale yogwiritsidwa ntchito ngati njere. Amaranth ali ndi mapuloteni ambiri ndi mchere wambiri. Ndiwodula wopanda chilengedwe kotero angagwiritsidwe ntchito mopanda chakudya cha gluten chifukwa mulibe gluten.
2 - Mpunga wakuda
Mchele wakuda sudziwika bwino ngati mpunga woyera kapena wofiirira, koma umapezeka muzipinda zamakono zogulitsa zakudya zonse. Mtundu umene umapatsa mpungawo ndi mchere wambiri wakuda ndi antioxidants ndipo popeza suli woyengedwa, umakhala woyenera kukhala mbewu yambiri.
3 - balere
Balere ndi njere ina yomwe yakhala ikuzungulira kwa zaka zambiri. Mwinamwake amadziwika bwino kuti ndi imodzi mwa zinthu zazikulu za mowa, koma imagwiritsidwanso ntchito ngati tirigu wamba. Bleyley nthawi zonse imakhala yovuta kwambiri, kotero inu mumapeza 'balere wobiriwira' mu golosale yanu. Berele zophikidwa ndi mbali zina zowonongeka, koma ngakhale kuti chigawo china chikuchotsedwa, ndibwinobe kuposa tirigu woyengedwa bwino.
Kuwonjezera pa kukhala ndi mitsempha yambiri, barele ndi gwero lalikulu la mchere monga manganese, selenium, ndi magnesium.
4 - Brown Mpunga
Mchele wa Brown ndi weniweni wa mpunga woyera m'chilengedwe chake. Zili ndi nsomba zamitundu yobiriwira, choncho zimakhala zapamwamba kwambiri komanso zimakhala zowonjezera kuposa mpunga woyera. Mpunga wa Brown uli pamwamba pa selenium ndi manganese. Zimatengera nthawi yayitali kuphika ndikukhala ndi cheweer, koma ingagwiritsidwe ntchito m'maphikidwe ambiri omwe amapempha mpunga wokhazikika. Ndipo ngati mpunga woyera, mpunga wofiira umapezeka m'mitundu yambiri, kuphatikizapo mphindi yayitali komanso ya mpunga.
5 - Buckwheat
Buckwheat si mtundu wa tirigu kapena ngakhale tirigu. Zili zokhudzana ndi rhubarb ndipo ndizo zina mwazolasazo komanso zopanda thanzi. Buckwheat ili pamwamba pa manganese ndi magnesium. Ndizowonjezereka bwino, koma zingakhale zovuta kuphika ndipo zikhoza kukhala mushy. Mudzapeza buckwheat mu soba noodles ndi kasha.
6 - Mbewu
Mbewu imadodometsa anthu ena chifukwa amalingalira ngati masamba. Koma chimanga pa mphuno, chimanga ndi phokoso ndi mbewu zabwino kwambiri zomwe zimakhala zosasuka. Mbewu imakhala yathanzi ndipo yayamba kupwetekedwa chifukwa yayamba kwambiri. Ndizomwe zimakhala ndi mitsempha yambiri komanso imodzi mwa mbewu zomwe timakonda za gluten .
7 - Emmer
Emmer ndi mtundu wa tirigu, kotero sizowonjezera. Ndipotu, ndi imodzi mwa mitundu yakale kwambiri ya tirigu. Nthawi zina ndikutchedwa farro. Onetsetsani kuti muyang'ane emmer lonse kapena farro yonse, 'emmer' emedi ndizoyeretsedwa. Ma emmer onse ali ndi fiber, mapuloteni, ndi magnesium.
8 - Kamut
Kamut ndi mtundu wakale wa tirigu wokoma ndi zakudya zam'madzi komanso mapuloteni apamwamba. Ndipamwamba kwambiri mu chitsulo ndi magnesium. Kamut sizomwe zili zosavuta kuzipeza, koma mungapeze chakudya chodzikuza, osakaniza ndi ufa wa Kamut m'gulu la zakudya zachilengedwe kapena malo odyetsera zakudya zonse.
9 - Millet
Millet ndi mtundu waung'ono wa tirigu omwe amagwiritsidwa ntchito ngati phala kapena polenta ku India, Russia, China ndi South America. Ku North America, nthawi zambiri amagwiritsidwa ntchito ngati mbewu ya mbalame. Mkaka ndi tirigu wosasuka, kotero ndi zotetezeka kuti anthu omwe ali ndi matenda a Celiac kapena mphamvu ya gluten azidya. Ali ndi kukoma kofatsa, ndipo chifukwa ndi tirigu waung'ono, nthawi zonse mumaupeza mumbewu yonse.
10 - Oats
Oats amadziwika bwino ngati tirigu wonse, ndipo zakudya zowonjezera zimakhala chimodzimodzi ngati mutagula oats mwamsanga wophika kapena oats odulidwa kwambiri odulidwa. Onsewo ali ndi zitsulo zathanzi, mapuloteni, ndi antioxidants. Mitundu yonse ya oats ndi yokoma, koma ngati muli ndi nthawi yogwiritsira ntchito, dzipangani nokha ndikuphika oats odulidwa, ndi abwino kwambiri. Oats ndi opanda gluten, koma pali vuto lokhudza kuipitsidwa .
11 - Quinoa
Quinoa ndi njere-yochokera ku South America ndipo nthawi zambiri amagwiritsidwa ntchito ngati mpunga. Koma ndizowonjezereka kuposa mpunga, ndipo ndi chimodzi mwa zakudya zochepa zomwe zimakhala ndi zomera zomwe ndi mapuloteni athunthu, kutanthauza kuti ali ndi amino acid onse ofunikira. N'zosavuta kupeza quinoa yomwe yakonzeka kuphika, koma onetsetsani kuti mumagula quinoa yoyamba. Popanda kutero, mufunika kuthira ndi kutsuka quinoa yanu musanaphike, kapena idzalawa.
12 - Rye
Rye ndi njere ya gluten yomwe imakhala yambiri ndipo imakhala yabwino kwa iwo omwe amayang'ana ma carb. Komanso ali ndi vitamini B-6, iron, ndi magnesium. Rye limapezeka mu zakudya za Nordic , mwachitsanzo, mu mkate wa pumperickel. Mudzapeza mkate wa rye ndi ufa wa rye mu golosale. M'madera ena, mungathe kupeza triticale, yomwe ndi wosakanizidwa wa tirigu ndi rye. Mudzapeza mkate wa rye ndi ufa wa rye mu golosale. M'madera ena, mungathe kupeza triticale, yomwe ndi wosakanizidwa wa tirigu ndi rye.
13 - Mitengo
Mafuta ndi tirigu omwe simungadziwe zambiri chifukwa chakuti zambiri zimapita kudyetsa nyama kapena zimakhala zopanda chakudya. Ndi tirigu wopanda gluten ndipo ali ndi mavitamini ambiri, B, ndi magnesium. Mafuta a manyuchi angagwiritsidwe ntchito m'maphikidwe ambiri omwe amawatcha ufa wokhazikika.
14 - Kutchulidwa
Malembo ndi imodzi mwa mbewu zomwe timakonda chifukwa zimakhala ndi zakudya zokoma komanso zokoma. Zingagwiritsidwe ntchito m'maphikidwe ambiri omwe amapempha ufa wokhazikika kapena wambiri wa tirigu. Kutsika kumakhala ndi mapuloteni apamwamba kusiyana ndi tirigu nthawi zonse, koma ndi chakudya cha gluten, kotero sichidzadya zakudya zopanda thanzi. Malembo angapezedwe mwa mawonekedwe onse kapena oyeretsedwa kotero onetsetsani kuti muwerenge chizindikiro kuti mutsimikize kuti mukupeza "spelled."
15 - Taya
Njuchi ndi njere ya ku Africa yomwe ikugwirizana ndi mapira. Misozi ndi yaying'ono kwambiri ndipo imaphika mofulumira. Ili ndi kukoma kokoma, kosavuta ndipo ikhoza kutumizidwa ngati phala kapena yopanga polenta. Matendawa ndi a gluten, a calcium, ndipo popeza ali aang'ono, simukudandaula kuti mukugula kapena ayi. Nthaŵi zonse zimakhala ndi mbewu zonse komanso mapuloteni, manganese, ndi calcium.
16 - Tirigu Wonse
Ufa wonse wa tirigu uli ndi mdima wambiri ndipo umakhala wolemera kwambiri kuposa ufa wonyezimira woyera chifukwa uli ndi makoswe. Tirigu wonse wakula mu kutchuka, kotero ndi zophweka kupeza zinthu mu golosale. Onetsetsani kuti muyang'ane "ufa wonse wa tirigu" pa mndandanda wa zosakaniza. Zina mwazinthu zidzati ndi "zopangidwa ndi tirigu weniweni" koma ngati muwona ufa wokhazikika nthawi yoyamba, ndiye kuti uli ndi ufa wofiira kwambiri kuposa ufa wonse wa tirigu.
17 - Mpunga Wotchi
Mchele wam'tchire si kwenikweni mpunga; Ali mu chomera chosiyana ndi banja ndipo anachokera ku North America kudera la Great Lakes. Amakhala ndi mavitamini amphamvu ndipo nthawi zambiri amasakaniza mpunga kapena quinoa kuti apange pilaf. Zakudya zopatsa thanzi, mpunga wamtchire uli ndi zida zambiri ndi mapuloteni koma ochepa mchere kuposa mpunga wofiira. Ndizowonjezereka komanso ndizokwanira anthu omwe ayenera kupewa gluten.