Kusuka kuBulgar kuye eQuinoa: Yikuphi okusanhlamvu okulungile ekudleni kwakho?

-Delile

• Kungani okusanhlamvu kungilungele?
• Ngabe umsoco wezinhlamvu ezahlukahlukene ulinganiselwa kanjani?
• Izinhlamvu zokupheka zokuphefumula
• I-Amaranth
• Zama lezi zokupheka:
• Ibhali
• Zama lezi zokupheka:
• Irayisi elinsundu
• Zama lezi zokupheka:
• IBulgur
• Zama lezi zokupheka:
• Umzala
• Zama lezi zokupheka:
• Freekeh
• Zama lezi zokupheka:
• I-Quinoa
• Zama lezi zokupheka:
• Ukolweni Amajikijolo
• Zama lezi zokupheka:
• I-pasta ephelele kakolweni
• Zama lezi zokupheka:
• Incazelo eningiliziwe yokusanhlamvu ngakunye nokuthi ungakupheka kanjani

Funda mayelana nezinhlamvu ezi-9 ezivamile (nezingajwayelekile) ngalo mfanekiso.

Ungasho ukuthi ikhulu lama-21 leminyaka laseMelika libhekene nokuvuselelwa kokusanhlamvu.

Eminyakeni eyishumi eyedlule, iningi lethu lalingakaze lizwe ngezinhlamvu ezimbalwa ezinedlanzana, njengokolweni, ilayisi, nomzala. Manje, amashalofu okudla amasha (noma, ngokunembile, endulo).

Intshisekelo kuzithako ezikhethekile kanye nokuphakama kokuhamba ngaphandle kwe-gluten kuholele ekuthandeni okusanhlamvu okuhlukile.

Kusuka ku-bulgur ne-quinoa kuya ku-freekeh, kunezinketho ezingenakubalwa ongakhetha kuzo uma ucabanga izindlela zokupheka zedina.

Uma uzizwa udilika kancane olwandle lwezinhlamvu eziningi kangaka, sikutholile ngalesi siqondiso sendlela yokupheka kanye nezindlela zokupheka zezinhlamvu ezivamile nezingajwayelekile.

Kepha okokuqala, nakhu ukuvuselelwa okusheshayo kokuthi yini ngempela okusanhlamvu kukhona, nalokho abakunikela ngempilo.

Kungani okusanhlamvu kungilungele?

Uhlamvu luyimbewu encane, edliwayo evunwa esitshalweni emndenini wotshani. Imithombo yalezi zinhlamvu ifaka ukolweni, ilayisi nebhali.

Izinhlamvu eziningi ezihamba ngamagama ahlukene zimane nje zitholakala kulezi zitshalo zokuqala ezaziwa kangcono. I-Bulgur, isibonelo, ukolweni ophelele, uqhekeziwe, futhi uphekwe kancane.

Kwesinye isikhathi, ukudla esikubheka okusanhlamvu akulona iqiniso kulesi sigaba, ngoba empeleni akuveli otshanini futhi kuchazwa kangcono ngokuthi "ama-pseudocereals." Noma kunjalo, ngezinjongo ezisebenzayo, ama-psuedocereals afana ne-quinoa ne-amaranth ngokuvamile abalwa njengezinhlamvu ngokuya ngokudla.

Ukuze uvune izinzuzo eziningi, i-USDA incoma ukwenza uhhafu wamabele akho okusanhlamvu.

Ngabe umsoco wezinhlamvu ezahlukahlukene ulinganiselwa kanjani?

Nakhu ukubheka ukuthi okusanhlamvu okuhlukahlukene kuhlangana kanjani, kusuka kumazinga amadala kuya kuma-newbies angajwayelekile, kuya emakethe ejwayelekile.

Izinhlamvu zokupheka zokuphefumula

Uma ungazi ukuthi emhlabeni ungakhonza kanjani okusanhlamvu okufana ne-bulgur noma i-freekeh, ungadinga ugqozi oluncane. Udlani nje ama-amaranth noma amajikijolo kakolweni nge?

Nazi izibonelo ezihlwabusayo zokuqalisa:

I-Amaranth

Ngenkathi empeleni iyimbewu, i-amaranth iqukethe izakhi ezifanayo ngokulingana nokusanhlamvu okuphelele. Futhi, igcwele i-magnesium ne-phosphorus, amaminerali asekela amathambo aphilile.

Zama lezi zokupheka:

Ukudla kwasekuseni i-Amaranth nge-Walnuts no-Honey nge-Epicurious

Ama-Baked Zucchini Amaranth Patties nge-Veggie Inspired

Ibhali

Lapho uthenga ibhali, qiniseka ukuthi ibhali elihuqiwe (lisenayo ikhoba lalo elingaphandle), esikhundleni sebhali elenziwe ngoparele, elicwengisisiwe.

Zama lezi zokupheka:

Isobho le-Ginger Mushroom neHulled Barley ngeFood52

I-Purple Barley Risotto Ne Kholifulawa ngeNew York Times

Irayisi elinsundu

Ukuhamba okukhulu okungenayo i-gluten uma ufisa ilayisi, khumbula ukuthi irayisi elinsundu kuthatha isikhathi eside kakhulu ukulilungisa ku-stovetop noma ku-cooker irayisi kunelayisi elimhlophe. Bala imizuzu engama-40-45.

Zama lezi zokupheka:

Ilayisi Ethosiwe Yemifino neRice Brown ne-Egg ngeCulinary Hill

I-Turkey, Kale, ne-Brown Rice Soup nge-Food Network

IBulgur

Ukolweni waseBulgur uyathandwa ezitsheni eziningi zaseMpumalanga Ephakathi, futhi uyafana ngokufana nomzala noma iquinoa.

Zama lezi zokupheka:

Ingulube Chops nge-Bulgur Stuffing nge-Martha Stewart

Isaladi leTabbouleh ngeThe Mediterranean Dish

Umzala

Bheka amalebula emikhiqizo namalishe wokudla ukuze uqiniseke ukuthi umzala ungokusanhlamvu okuphelele ukuthola umsoco omningi. UCouscous naye angenziwa acwengisiswe, esikhundleni sikakolweni ophelele.

Zama lezi zokupheka:

Amaqebelengwane ama-Brouscous neCauliflower Couscous nge-Uproot Kitchen

I-Salmon esheshayo noCouscous ngeCilantro Vinaigrette ngeThe Kitchn

Freekeh

Futhi okuyisisekelo ekudleni kwaseMpumalanga Ephakathi, kugcwele i-fiber nezinye izinzuzo zokudla okunempilo, njenge-protein, i-iron ne-calcium.

Zama lezi zokupheka:

Ukholifulawa othosiwe, uFreekeh noGarlicky Tahini Sauce nge-Cookie noKate

I-Freekeh Pilaf ngeSumac ngeSaveur

I-Quinoa

Ngenkathi i-quinoa ingenayo i-gluten ngokwemvelo, iqukethe izinhlanganisela ezinye izifundo ezithola ukuthi zingacasula abantu abathile abanesifo se-celiac. Olunye ucwaningo lubonisa ukuthi aluthinti abantu abaphikisana ne-gluten.

Uma unesifo se-celiac, yiba nengxoxo nochwepheshe wakho wezokunakekelwa kwempilo ukuze uqonde kangcono uma ukufaka i-quinoa kancane kancane ekudleni kwakho kungaba lusizo kuwe.

Zama lezi zokupheka:

I-Slow Cooker Enchilada Quinoa nge-Peas Amabili ne-Pod Yazo

Kulayishwe isaladi lamaGreek Quinoa ngeHalf Baked Harvest

Ukolweni Amajikijolo

Lezi zinhlamvu zikakolweni ziyahlafuna futhi zine-nutty, zengeza ukuthungwa okuhle nokunambitheka ekudleni.

Zama lezi zokupheka:

Isaladi le-Wheat Berry elinama-apula nama-Cranberries nge-Chew Out Loud

Inkukhu, i-Asparagus, Utamatisi Omiswe Ilanga, kanye Namajikijolo Okolweni nge-Mom Foodie

I-pasta ephelele kakolweni

Ngaphansi kwama-calories nama-carbs futhi uphakeme ngefayibha kunomlingani wayo ocwengile omhlophe we-pasta, zama ukukushintshela endaweni elula, enempilo.

Zama lezi zokupheka:

I-Lemony Asparagus Pasta nge-Eating Well

I-Whole Wheat Spaghetti nama-Meatballs ngezinsuku eziyi-100 zokudla kwangempela

Incazelo eningiliziwe yokusanhlamvu ngakunye nokuthi ungakupheka kanjani

Uma ufuna ukuphuma uyozama ngaphandle kokulandela iresiphi, ungathola imininingwane yokuthi ungalungisa kanjani okusanhlamvu ngakunye ngezansi. Yonke imininingwane yokudla okunempilo isuselwa enkomishini eyodwa yokusanhlamvu okuphekiwe.

Ngakho-ke, qhekeka! (Noma ukubilisa, ukubila, noma ukubhayela.) Awukwazi ukungahambi kahle ngokuthola okusanhlamvu okuphelele ekudleni kwakho.

USarah Garone, NDTR, ungumbhali wezokudla, umbhali wezempilo ozimele, kanye ne-blogger yokudla. Uhlala nomyeni wakhe nezingane ezintathu eMesa, e-Arizona. Mthole wabelana ngolwazi lwezempilo nokudla okunomsoco futhi (ikakhulukazi) izindlela zokupheka ezinempilo ku- Incwadi Yothando Yokudla.