Mmene Mungaphunzitsire Ana Anu Kudya Kwambiri Zipatso Zonse

Mwinamwake mwamvapo kuti mbewu zonsezo ndi zabwino kwa banja lanu, koma kumvetsetsa chifukwa chake ndizosokoneza pang'ono. Vuto lalikulu kwambiri likhoza kukhala kutenga mbeu zambiri zowonjezera mu chakudya chanu cha tsiku ndi tsiku. Phunzirani zomwe zikukangana, komanso pangani malangizo ndi maphikidwe kuti muzitha kumangika mbewu zanu nthawi zonse .

Zofunika kwambiri za zakudya

Mbeu zonse sizinafike pofanana ndi mbeu yoyera "mbewu" zoyera.

Kupatula pang'ono kumatanthawuza zakudya monga mapuloteni, folate, thiamin, vitamini E, ndi chitsulo chosungidwa. Kuchuluka kwa fiber kumapezekanso mu mbewu zonse, chifukwa chake tirigu wambiri wa mkate, pasta, mpunga, ndi mbewu zina zimatengera nthawi yaitali kuti azikudya ndikukupangitsani kukhala ndi nthawi yaitali.

Malinga ndi bungwe la Grains Council, anthu omwe amadya mbewu zonse nthawi zonse amakhala ndi chiopsezo chochepa, matenda a mtima, mtundu wa shuga, ndi mitundu ina ya khansa. Popeza pali njira zambiri zomwe mungasankhire, kupanga masupupa osankha zina mwasankhulidwe ndi njira yoyenera.

Yesetsani Mbewu Zakale

Quinoa tsopano ndi dzina la banja, koma pali mbewu zakale zowonjezera zowonjezera , monga farro, spelled, mapira, balere, bulgur, ndi manyuchi. Njere iliyonse imakhala ndi maonekedwe osiyana, maonekedwe, ndi zakudya; ambiri ali apamwamba mu mapuloteni komanso antioxidants komanso.

Sintha Pasitala Yanu

Pasitala yasintha kwambiri kuposa tirigu ndi tirigu wonse. Masiku ano mumatha kupeza pasitala yopangidwa ndi bulauni, quinoa, kapena kuphatikizapo mbewu zambiri m'sitolo. Kuwonjezera kwa mazira azungu ndi nyemba (monga nyemba ndi mphodza) zingathe kuwonjezeranso puloteni.

Gwiritsani ntchito pasitala yambewu imodzi muzakiti imodzi yokha yophikidwa ndipo perekani ndi ndiwo zamasamba ndi nyemba kapena mapuloteni owonda kuti azidya.

Banja-Wothandizira Yonse Mapira Maphikidwe

Pasitala ikhoza kukhala yophweka yokhala ndi chakudya chambewu, koma musamachite kuyesera maphikidwe ena a nyumba monga mapepala aphalasitiki, saladi ya quinoa , granola, ndi mapulaguchi- owona, mapulogalamu a tirigu monga mbewu yonse!

Buluu wa Peanut & Granola Banana

Mapemphero: 9 (chikho chimodzi 1/2)

• 1/3 chikho chikasu batala
• Supuni 1 ya mafuta a canola
• Supuni 2 uchi
• ½ supuni ya supuni ya vanila
• 2½ makapu odulidwa
• ¼ chikho chokazinga msuzi, chodulidwa
• ¼ chikho cha dzungu
• ¼ supuni ya supuni yowonjezera mchere
• ½ chikho zouma zouma
• Supuni 2 mini chokoleti chips, mwakufuna

1. Chotsani uvuni ku 300F.
2. Dya pepala lalikulu lophika ndi kupopera kosalekeza.
3. Whisk peanut batala, mafuta, uchi, ndi vanila mu mbale yosambira. Mayiwayi kwa masekondi 30, kapena mpaka atasungunuka; whisk kachiwiri kuti mugwirizane.
4. Sakanizani oats, mtedza, mbewu za dzungu, ndi mchere mu mbale yaikulu. Thirani chisakanizo cha batala wa kirimba pamwamba pa oat osakaniza ndi kuponyera modekha. Tumizani ku pepala lophika lokonzekera.
5. Kuphika, kusonkhezera nthawi zina, kufikira golide wofiira (pafupi 15 mpaka 20 minutes). Chotsani ku uvuni. Mukangoyenda bwino, sakanizani mapepala a nthochi ndi chokoleti, ngati mukugwiritsa ntchito. Sungani m'mbiya yosungira mpweya kwa mlungu umodzi.

Chicken Bacon Ranch Flatbread
Mapemphero: 1

• Nkhumba zonse zowonjezera
• 1 supuni yachakudya yophika supuni, kuphatikizapo zambiri

• Supuni 3 zowonjezera mozzarella
• Mafuta atatu a nkhuku wouma, utoto kapena utoto
• 1 kagawo yophika nyama yankhumba, crumbled
• 1/4 chikho chodulidwa masamba, monga bowa wothira ndi broccoli

1. Chotsani uvuni ku 400F.
2. Ikani mkate wa Naan pa pepala lophika lokhala ndi pepala lolemba.
3. Pewani chikondwerero chachakudya pamwamba pake ndikuzaza ndi tchizi. Gwiritsani ntchito mapepala otsala ndikuphika kwa mphindi 10 kapena mpaka mutsuke usungunuke.
4. Pamwamba ndi zina zowonjezera kavalidwe musanayambe kutumikira.

Mediterranean Farro Salad

Mapemphero: 6 (pafupifupi 1 chikho aliyense)

• Makapu 1½ owuma farro
• Masipuniketi atatu a mchere wogawanika, ogawanika
• Supuni imodzi yowonjezera maolivi mafuta
• ½ supuni ya tiyi ya tsabola watsopano wakuda

• ½ chikho chinapulidwa Spanish olives
• Ndibwino kuti mukuwerenga ½ chikho chokhotakhota cha nyemba, chotsukidwa ndi kuthira
• 1 chikho chinayambitsidwa phwetekere
• ½ chikho chophwanya feta cheese
• Supuni 2 zophika
• Supuni 5 za vinaigrette ya basamu
• Mchere wamchere ndi tsabola watsopano wakuda, kulawa

1. Bweretsani madzi ambiri pamadzi ndi kuwonjezera ma teaspoons awiri mchere.
2. Onjezerani kutali ndi madzi ndikuphika molingana ndi phukusi. Kusamba, kusamutsira ku mbale yayikulu, ndi nyengo yowonjezera mafuta a maolivi ndi kusunga mchere ndi tsabola.
3. Sakanizani bwino ndikuyika pambali kuti muzizizira pang'ono. Mukakhala ozizira, onjezerani maolivi, nyemba, tomato, feta, basil, ndi vinaigrette. Ikani bwino kuti muphatikize.

Mitengo Yambiri Yambewu Chomera

Mapemphero: 4 (pafupifupi 1½ makapu aliyense)

• 2 makapu owuma yaitali tirigu bulauni mpunga
• 1 chikho chouma quinoa
• Makapu awiri amachepetsa mkaka wamafuta
• 1 sinamoni ndodo
• ¼ supuni pansi sinamoni
• Supuni 2 timapulo timadzi timene timapiringizira
• Zipatso zatsopano zotumikira

1. Ikani mpunga wofiira ndi quinoa mu pulogalamu yamakono kapena pamwamba kwambiri mofulumira ndikupera ku ufa wabwino; tumizani ku chidebe ndikuyika pambali.
2. Phatikizani mkaka ndi sinamoni kumangiriza mu sing'anga phukusi ndi kubweretsa simmer pa sing'anga-kutentha kwambiri.
3. Chotsani ndodo ya sinamoni, kenako whisk mu nthaka sinamoni, madzi a mapulo, ndi chikho cha ½ cha mbewu.
4. Pitirizani kuphika, kudula nthawi zambiri mpaka chisakanizo chikukhuthala, 6 mpaka 8 mphindi. Gwiritsani ntchito nthawi yomweyo kuti mukhale ndi zipatso komanso maluwa a mapulo, ngati mukufuna.