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.
Izinhlamvu zenza ukukhetha okuhle kwezempilo ngoba ziqukethe i-fiber, B-vithamini, amaprotheni, ama-antioxidants, nezinye izakhamzimba.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.
| Okusanhlamvu (1 inkomishi) | Kwenzenjani? | Amakholori | Amaprotheni | Amafutha | AmaCarbs | Umucu | Iqukethe i-gluten? | Indlela yokupheka |
| I-Amaranth | Imbewu enesitashi edliwayo yesitshalo se-amaranth | 252 amakhalori | 9 g | 3.9 g | 46 g | 5 g | Cha | Hlanganisa ingxenye eyodwa yembewu ye-amaranth nezingxenye ezi-2 1 / 2-3 zamanzi. Letha kumathumba, bese ubila, umbozwe, kuze kube yimizuzu engama-20. |
| Ibhali | Uhlamvu emndenini wotshani iPoaceae | 193 amakhalori | 3.5 g | 0.7 g | 44.3 g | 6.0 g | Yebo | Hlanganisa ingxenye eyodwa yebhali nezingxenye ezi-2 zamanzi noma olunye uketshezi epanini. Letha kumathumba, bese ubila, umbozwe, imizuzu engama-30-40. |
| Irayisi elinsundu | Imbewu yotshani u-Oryza Sativa, odabuka e-Asia nase-Afrika | 216 amakhalori | 5 g | 1.8 g | 45 g | 3.5 g | Cha | Hlanganisa inani elilinganayo lelayisi namanzi noma olunye uketshezi epanini. Letha kumathumba, bese ubila, umbozwe, cishe imizuzu engama-45. |
| IBulgur | Ukolweni ophelele, uqhekekile, futhi uphekwe kancane | 151 amakhalori | 6 g | 0.4 g | 43 g | 8 g | Yebo | Hlanganisa ingxenye eyodwa ye-bulgur nezingxenye ezimbili zamanzi noma olunye uketshezi epanini. Letha kumathumba, bese ubila, umbozwe, imizuzu engu-12-15. |
| Umzala | Amabhola kakolweni ochotshoziwe we-durum | 176 amakhalori | 5.9 g | 0.3 g | 36.5 g | 2.2 g | Yebo | Thela izingxenye ezi-1/2 zamanzi abilayo noma olunye uketshezi ngaphezu kwengxenye eyodwa yomzala. Vumela ukuhlala, ukumbozwa, imizuzu emihlanu. |
| Freekeh | Ukolweni, uvunwa esemncane futhi eluhlaza | 202 amakhalori | 7.5 g | 0.6 g | 45 g | 11 g | Yebo | Hlanganisa inani elilinganayo lama-freekeh namanzi epanini. Letha kumathumba, bese ubamba imizuzu engu-15. |
| I-Quinoa | Imbewu evela emndenini ofanayo nesipinashi | 222 amakhalori | 8.1 g | 3.6 g | 39.4 g | 5.2 g | Cha | Hlanza i-quinoa kahle. Hlanganisa ingxenye eyodwa ye-quinoa nezingxenye ezimbili zamanzi noma olunye uketshezi epanini. Letha kumathumba bese ubila, embozwe, imizuzu engu-15-20. |
| Amajikijolo kakolweni | Uhlamvu lwezinhlamvu eziphelele zikakolweni | 150 cal | 5 g | 1 g | 33 g | 4 g | Yebo | Hlanganisa ingxenye eyodwa yamajikijolo kakolweni nezingxenye ezi-3 zamanzi noma olunye uketshezi epanini. Letha kumathumba, bese ubila, umbozwe, imizuzu engama-30-50. |
| I-pasta ephelele kakolweni | Izinhlamvu zikakolweni ezihlangene ezenziwe ngenhlama, bese zomiswa | 174 amakhalori | 7.5 g | 0.8 g | 37.2 g | 6.3 g | Yebo | Bilisa ibhodwe lamanzi anosawoti, engeza ipasta, bila ngokuya ngemikhombandlela yephakeji, khama. |
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.
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