Momwe Mungagwiritsire Ntchito Zipatso Zamera Zanu Zathanzi Lanu

Kusunthira, quinoa -kudziwika kwa mbewu zomwe zinamera (ndi mbewu) zikukwera. Ndipotu, zimamera mbewu ndi mbewu zomwe zimagwiritsidwa ntchito pa mbeu zimakhala m'magulu ambiri ogulitsa chifukwa amagwiritsidwa ntchito popanga zinthu zosiyanasiyana, monga mkate, tirigu , muffins, zikondamoyo, pasitala, zosakaniza ndi zina. Kotero ndi chiyani chapadera kwambiri pa iwo?

Chochititsa chidwi, mbewu ndi mbewu zimatha kukula kukhala chomera chatsopano.

(Kubwereza mwamsanga: Bzalani mbewu m'nthaka ndikuonjezerani madzi) Patapita nthawi, mbewu yanu idzaphuka ndikupitiriza kukula kuchokera kumera kubzala.) Kwa zaka makumi ambiri, alimi ndi opanga chakudya akhala akupera tirigu kuti agwiritsidwe ntchito ngati ufa. Kuphuka kumatha kuyamba. Sitinadziwe kuti tinali kusowa zakudya zina zazikulu zowonjezera mavitamini pochita izi, kuphuka kumeneku kumawonjezera kuchuluka kwa mavitamini ndi mchere.

Ubwino wa Zipatso Zomera

Lowani mu Carbs

Zomera za mbewu ndi mbeu zimakhala zochepa m'matumba kusiyana ndi ufa wawo wa tirigu. Izi zili choncho chifukwa kuphuka kumapangitsa kuti sitimayi isagwiritsidwe ntchito. Mwachitsanzo, 1 kagawo kakang'ono ka mkate wambiri = pafupifupi magalamu 20 a carbs; Kagawo 1 kamodzi kowonjezera mkate = pafupifupi magalamu 15 a carbu.

Kuganizira Kwambiri kwa Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zambiri

Kukula mbewu kungapangitse kuchuluka kwa mavitamini ndi minerals monga ma vitamini C, vitamini C, vitamini E, beta-carotene, folate, fibre, ndi amino acid (monga lysine), zomwe zimapangitsa kuti thupi lanu likhale labwino kwambiri. .

Osavuta Kukumba

Zomera zimabereka mavitamini omwe amasintha nthunzi ya endosperm kukhala mamolekyu osavuta. Mamolekyu ophwekawa amatsitsimutsa pa tsamba la GI ndi losavuta kukumba mofanana ndi mbewu zamtundu. Uthenga wabwino kwa anthu omwe ali ndi vuto la mimba.

Kupititsa patsogolo Kukhazikika kwa Mwazi wa Magazi

Mitunduyi imatulutsa mbewu zothandizira kusunga shuga mwa kuchepetsa matupi a shuga atatha kudya, kuwasankhira bwino anthu omwe ali ndi matenda a shuga a mtundu wa 2.

Mmene Mungapangire Njere

Ndi zophweka kwambiri kupanga nyanga ya mbewu zomwe zinamera kunyumba. Zonse zomwe mukusowa ndi mtsuko, wowonjezera wokonda ndi kanthawi pang'ono ndi chipiriro.

1. Sungani chikho ½ cha wowuma m'madzi - mungathe kusankha tirigu, amaranth (osasuntha), balere, buckwheat, chimanga, einkorn, farro, kamut, mapira, quinoa, mpunga, rye zipatso, manyuchi, mapulogalamu, kapena mtundu uliwonse wa mbewu zonse .
2. Ikani nyemba mu mtsuko wa kukula kwa quart kapena kumera chidebe.
3. Lembani mtsukowo ndi madzi ndikuphimba ndi chinsalu kapena cheesecloth cholimbidwa ndi chivindikiro cha mtsuko. Lembani usiku wonse.
4. Sakanizani mbewu. Ndi cheesecloth kapena chivundikiro cha mphukira chikadalikidwa, mutembenuzire mtsuko pa mbale kuti mlengalenga ukhoza kuyendayenda pamene ikukuta mbewu. Lolani kuti mbewuzo zikhutire maola 8-12, ndiye tsatsaninso ndikutsanso.
5. Bweretsanso kuchapa ndi kuthira kawiri kapena katatu tsiku ndi tsiku.
6. Zipatso zing'onozing'ono ziyenera kuyamba kupanga masiku angapo. Panthawi imeneyi kumera kuli kwathunthu. Sungani bwino musanagwiritse ntchito kapena kusungirako. Sungani m'firiji kuti mutsegulire masiku atatu. Ngati ayamba kununkhiza molakwika kapena kupanga filimu yochepa, taya.
7. Mutha kuuma mbewu zanu mwa kuika mu dehydrator, otentha yotentha, kapena dzuwa. Kenaka yesani kuwapaka ufa mu kuphika, pogwiritsa ntchito pulogalamu ya zakudya kapena blender.

Njira 4 Zosangalalira Zipatso Zomera

Ikani mu saladi. Muponye tirigu wochuluka mu saladi yomwe mumaikonda. Kapena yesani m'malo mwa mphodza ndi nyemba mu saladi ya nyemba zowonjezera.

Ikani kuphika kotentha. Musaiwale oatmeal - chimamera chinamera buckwheat, quinoa, amaranth kapena mapira mu mkaka (kapena madzi) pa stovetop mpaka mbewuzo ziri zachifundo. Pamwamba ndi makina omwe mumawakonda monga mtedza, mbewu, zipatso, kokonati, kapena kocoo. Sinthani oatmeal mu dzungu-chia oatmeal ndi kumera amaranth, mapira kapena buckwheat.

Phatikizani ku zinthu zophika. Bwezerani ufa uliwonse ndi kuyitanitsa kwa ufa wokhala ndi ufa wa tirigu pogwiritsa ntchito chiŵerengero cha 1: 1.

Mukhozanso kupangira mbewu zowonjezera kumalo amtundu uliwonse wothirira zakudya ndi zowonjezera.

Sungani zopezeka zosangalatsa ku golosale. Zomera zopangidwa ndi tirigu zikuwonekera kumanzere ndi kumalo osungirako. Fufuzani mbewu zambewu, mkate, buns, pastas, waffles, tortillas, English muffins ndi zinthu zophika m'magawo atsopano ndi ozizira mofanana. Ndikukupezani kuti mupeze opambana!

Ndi Joy Bauer, MS, RDN, CDN, Health and Nutrition Expert for NBC's Today Onetsani ndi woyambitsa Food Snacks.

> Zotsatira:

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> Chavan JK, Kadam SS. Kupititsa patsogolo Zakudya Zakudya Zakudya Zambiri mwa Kumera. Crit Rev Food Sci Nutriti. 1989; 28 (5): 401-37. https://www.ncbi.nlm.nih.gov/pubmed/2692609.

> Hung PV, Maeda T, Yamamoto S, Morita N. Zotsatira za Kusambala pa Zakudya Zomwe Zimapangidwira Mbewu Yokoma. J Sci Food Agric. 2012; 92 (3): 667-72. Chiwongola dzanja

> Mofidi A, Ferraro ZM, Stewart KA, Tulk HM, Robinson LE, Duncan AM, Graham TE. Mtheradi Wopweteka wa Kusakaniza kwa Sourdough ndi Zakudya Zonse Zambewu pa Zakudya Zamagazi, Insulini, ndi Incretins mu Overweight ndi Amese Men. J Nutr Metab . 2012: 184710. https://www.ncbi.nlm.nih.gov/pubmed/22474577

> Platel K, Eipeson SW, Srinivasan K. Bioaccessible Mineral Content ya Mapira Osungunula Ambewu (Elusine coracana), Tirigu (Triticum aestivum), ndi Barley (Hordeum vulgare). J Agric Food Chem 2010; 58 (13): 8100-3. https://www.ncbi.nlm.nih.gov/pubmed/20560601