Nthanga zakale, monga freekeh ndi farro, zimapitiliza kukondwera ndi ophika, otsekemera, ndi oyendetsa zinthu. Ngakhale zosakaniza zapamwamba monga izi zingakhale ndi mtengo wapamwamba, osamala bajeti osamala sakuyenera kuopa kuti akusowa pa mbewu yonse.
Mbeu zonse zodzichepetsa monga mpunga wofiira, tirigu wonse, oats, ndi chimanga zingakhale zokoma komanso zathanzi.
Ndipotu, kafukufuku wambiri wokhudzana ndi thanzi labwino wakhala akugwiritsidwa ntchito pambewu zoterezi.
Kudula Mitengo ndi Kudya Kwambiri
Zakudya zathanzi siziyenera kutsagana ndi ndalama zapamwamba zodyera. Pofufuza ana 136 ndi makolo awo, ofufuza adapeza kuti kudya zakudya zowonjezera zonse (kuphatikizapo mbewu zonse), kunkagwiritsidwa ntchito ndi $ 0.63 mtengo wapatali wa chakudya tsiku ndi tsiku.
Mofananamo, kafukufuku wina adapeza kuti kusankha zakudya zochokera ku mafuta ndi mafuta, osati bajeti ya MyPlate kudya, kungapulumutse $ 746.46 pa munthu pa chaka ndikupereka mavitamini, masamba, ndi mbewu zambiri.
Mbeu Zonse Zotsalira
Musalole kuti chikwama chanu chikhale ndi moyo wabwino. Chifukwa chakuti ali ndi chiwalo chonse cha thanzi, majeremusi, ndi endosperm, ngakhalenso mbewu zabwino kwambiri zitha kupereka chitetezo ku mtundu wa shuga, matenda a mtima, kupweteka, ndi zina zambiri. (Mbeu zoyeretsedwa zimachotsa mbali zambiri zamagulu ndi nyongolosi ndipo motero zimapereka chakudya chawo.)
Mitengo yowonjezera ndi mitengo yamtengo wapatali ya zakudya zambewu kapena pafupi ndi mtengo womwewo monga mapepala oyeretsedwa, kutanthauza kuti mungathe kuchulukitsa kudya kwanu zakudya pang'ono kapena opanda malipiro owonjezera. Posakhalitsa akuyenda kudutsa mumsika wamakono, mankhwala monga Barta Pasta, Minute Rice Instant, Success-in-bag Chifuwa, Amuna Ben's Ready Rice, ndi La Tortilla Factory Organic Tortillas, onse anali ofanana mofanana pakati pa tirigu woyengedwa ndi ena onse a tirigu.
Zosavuta Zonse Zambewu Zosankha
Ngati mwadutsa pamtundu uliwonse wa mbeuyi pogwiritsa ntchito mankhwala osokoneza bongo, ndi nthawi yoti mutenge kawiri. Zakudya zathanzi zitha kukhala kale mumasewero anu.
Mpunga wa Brown
Mchele wa Brown ndi chipata chachikulu cha mbewu zonse. Ndipotu, pafupifupi chikhalidwe chilichonse padziko lapansi chimaphatikizapo mbale ya mpunga.
Mitsinje ya bulauni yamtundu wautali, monga bulauni kapena bulauni, imakhala yoyenera ngati maziko a curries ndi kuyambitsa fry, pamene mpunga wofiira wofiira ndi wabwino kwa sushi ndi risotto. Mchele wa Brown ukhoza kuphikidwa m'matangidwe mpaka wofewa ndi wowuma, kenaka amagwiritsidwa ntchito m'malo mwa heavy cream.
Mchele wa Brown siwo mphukira wokhawokha wamtundu kunja uko, ngakhale. Mchele wofiira, mpunga wakuda, ndi mpunga wakutchire (omwe sali okhudzana ndi mpunga) ndizo zabwino zonse.
Zotsatira izi: Mukamaliza mpunga wofiira, yesetsani kuyesa ndi mbewu zina monga mapira, quinoa, manyuchi, kapena farro. Mbewu iliyonse imatuluka m'magazi, ndipo imawapangitsa kuti azikhala ndi saladi zambewu kapena zofiira.
Tirigu wosapuntha
Ophika ambiri amadabwa kumva kuti ufa wonse wa tirigu ungalowe m'malo mwa ufa wokhala ndi cholinga chonse m'maphikidwe ambiri osasintha.
Kuti mutembenuzire chophimba kwa 100 peresenti ya tirigu wonse, onjezerani supuni ziwiri zamadzimadzi pa chikho cha ufa wonse wa tirigu, ndiye mulole mtanda ukhalepo kwa mphindi 20 mutatha kusakaniza.
Ufa woyera wa tirigu uli ndi utoto wobiriwira komanso utoto wobiriwira, ndipo ufa wokhala ndi tirigu wambiri wa tirigu ndipo unamera ufa wonse wa tirigu umatchuka kwambiri pophika kuphika. Tirigu a zipatso (kuphatikizapo magudumu akale monga farro ndi spelled) amakhala osakaniza ngakhale atatentha, amawapangitsa kukhala abwino kwa saladi ofunda ndi ozizira, komanso zakudya zapilaf.
Zotsatira izi: Mukamudziwa tirigu wonse, yesani tirigu wakale, monga einkorn, spelled, farro , kapena freekeh.
Oats
Oats ndi chakudya cham'mawa chifukwa chake: zida zawo zokhazikika, zomangirira ndi zitsamba zosawerengeka sizili zofanana ndi zokolola zina zambiri ndi zozizwitsa zowoneka bwino za sinteron, zipatso, mtedza, ndi mkaka.
Kuti mukhale ndi risotto yosavuta kuphika, yesetsani kulowetsa oats odulidwa wothira mpunga. Kapena, onunkhirani chizoloŵezi chanu chokhazikika ndi mbale ya oatmeal , yokhala ndi sriracha, mabakiteriya, kapena dzira lokazinga.
Zotsatira izi: Ngati mwakonzeka kuchoka ku oatmeal pa kadzutsa, yesetsani kukonzanso mapira, quinoa, kapena buckwheat pamtunda wa mkaka ndi uchi.
Mbewu Yonse Yambewu
Mbewu yatsopano imatchulidwa ngati masamba owuma, koma chimanga chokhazikika, monga ufa wa chimanga, chimanga, kapena chimanga, ndizomwe zimakhala zokoma. Ngakhalenso mapikombero amaonedwa kuti ndi mbewu yonse. Zakudya zazikulu ndi zopangidwa ndi polenta zomwe zimapangidwa kuchokera ku chimanga cha tirigu zonse zimakhala ndi mphamvu yowonjezereka, yowonjezera kuposa chidebe chopanda chotupa cha chimanga choyeretsedwa (degerminated).
Zotsatira izi: Ngati phala-y, mbewu za polenta ndi kupanikizana kwanu, ndiye teff ndi amaranth ndi mbewu zakale kuti muyese lotsatira.
Oldways ndi bungwe lopanda phindu lomwe linapatulira kukulitsa thanzi la anthu pogwiritsa ntchito chisankho chamadzulo. Oldways amapereka mapulogalamu a maphunziro ndi maphikidwe okhudzana ndi chikhalidwe cha chikhalidwe, ubwino wa mbewu zonse, ndi miyambo ya chikhalidwe.