Kubva kuBulgar kuenda kuQuinoa: Ndezvipi Zviyo Zvakakodzera Kudya Kwako?
Zvemukati
- Nei zviyo zvakandinakira?
- Ko hutano hwezviyo zvakasiyana hunosvika sei?
- Mbeu dzakagwinya nzira yekufemerwa
- Amaranth
- Edza aya mabikirwo:
- Bhari
- Edza aya mabikirwo:
- Mucheka mutsvuku
- Edza aya mabikirwo:
- Bulgur
- Edza aya mabikirwo:
- Couscous
- Edza aya mabikirwo:
- Freekeh
- Edza aya mabikirwo:
- Quinoa
- Edza aya mabikirwo:
- Gorosi Berries
- Edza aya mabikirwo:
- Yese gorosi pasta
- Edza aya mabikirwo:
- Tsananguro yakadzama yezviyo imwe neimwe uye kuti ungabika sei
Dzidza dzinenge gumi neshanu (uye kwete-dzakajairika) zviyo nemufananidzo uyu.
Iwe unogona kutaura kuti 21st century America iri kusangana nekumutswa kwezviyo.
Makore gumi apfuura, vazhinji vedu takange tisati tambonzwa nezvezvakawanda kupfuura zvitsama zvezviyo, segorosi, mupunga, uye mukoma. Ikozvino, nyowani (kana, zvakanyatso nyatso, yekare) zviyo zvitsetse zvekutengesa masherufu.
Kufarira mune zvakasarudzika zvinoshandiswa uye chinwiwa mukuenda isina-giriniti kwakatungamira mukurumbira wezviyo zvakasarudzika.
Kubva pane bulgur uye quinoa kusvika freekeh, pane zvisingaverengeki sarudzo dzekusarudza kubva paunenge uchifunga nezvekudya kwemanheru.
Kana iwe uchinzwa kushomeka zvishoma mugungwa rezviyo zvakawanda, takuwana wakafukidzwa negwaro iri kune chikafu uye nzira dzekubika dzezviyo zvakajairika uye zvisingawanzoitika.
Asi kutanga, heino kukurumidza kuzorodza pane izvo chaizvo zviyo vari, uye izvo zvavanopa kune hutano.
Nei zviyo zvakandinakira?
Mbeu idiki, inodyiwa mbeu inokohwewa kubva mumuti mumhuri yehuswa. Kunobva mbeu idzi kunosanganisira gorosi, mupunga nebhari.
Zviyo zvakawanda zvinoenda nemazita akasiyana zvinongova zvigadzirwa zvezvirimwa zvepakutanga zvinonyatso kuzivikanwa. Bulgur, semuenzaniso, yakazara gorosi, yakatsemuka uye yakabikwa zvishoma.
Dzimwe nguva, zvekudya zvatinofunga nezvezviyo hazvisi zvechokwadi muchikamu ichi, sezvo zvisiri zvehunyanzvi zvinobva muhuswa uye zvinotsanangurwa zviri nani se "pseudocereals." Zvakadaro, kune zvinoshanda zvinangwa, psuedocereals senge quinoa uye amaranth zvinowanzo kuverengerwa sezviyo maererano nehutano.
Zviyo zvinoita sarudzo yakasarudzika yehutano nekuti ine fiber, B-mavitamini, mapuroteni, antioxidants, uye zvimwe zvinovaka muviri.Kuti uwane zvakanaka kwazvo, iyo USDA inokurudzira kugadzira hafu yezviyo zvako zviyo.
Ko hutano hwezviyo zvakasiyana hunosvika sei?
Hezvino tarisiro yekuti zviyo zvakasiyana siyana zvinounganidza sei, kubva pamatanho ekare kusvika kune zvitsva zvisingazivikanwe, kumusika mukuru.
Mbeu dzakagwinya nzira yekufemerwa
Kana iwe usingazive pasi pano kushandira zviyo zvakaita sebulgur kana freekeh, ungangoda kurudziro diki. Chaizvo iwe chaunodya amaranth kana gorosi michero ne?
Heano mimwe mienzaniso inonaka kuti utange:
Amaranth
Ipo ichinyatso kuve mhodzi, amaranth ine zvakangofanana zvinovaka muviri sechibage chakazara. Uyezve, yakazara magnesium uye phosphorus, zvicherwa zvinotsigira mapfupa ane hutano.
Edza aya mabikirwo:
Kudya kwemangwanani Amaranth neWalnuts uye Huchi kuburikidza neEpicurious
Baked Zucchini Amaranth Patties kuburikidza neVeggie Akafuridzirwa
Bhari
Kana uchitenga bhari, ita shuwa kuti hulled bhari (ichine husk yayo yekunze), pachinzvimbo chebhari yakakora, iyo yakanatswa.
Edza aya mabikirwo:
Mushroom Ginger Soup neHulled Bhari kuburikidza neChikafu52
Yepepuru Bhari Risotto NaCauliflower kuburikidza neNew York Times
Mucheka mutsvuku
Iyo huru-isina-go-kuenda paunenge uchishuva mupunga, yeuka kuti mupunga wakasviba unotora nguva yakareba kuti ugadzirire pane stovetop kana mune yekubika mupunga kupfuura mupunga muchena. Verenga maminetsi makumi mana kusvika makumi mashanu nemashanu.
Edza aya mabikirwo:
Muriwo Wakabikwa Rice neBrown Rice uye Zai kuburikidza neCulinary Hill
Turkey, Kale, uye Brown Rice Soup kuburikidza neChikafu Network
Bulgur
Bulgur gorosi inozivikanwa mune dzakawanda Middle Middle ndiro, uye yakafanana mukuenderana kune mukoma kana mukoma.
Edza aya mabikirwo:
Nguruve Chops neBulgur Stuffing kuburikidza naMartha Stewart
Tabbouleh Saladi kuburikidza neMediterranean Dish
Couscous
Tarisa mabhureki uye mavara ezvekudya kuti uve nechokwadi chekuti mukoma izere zviyo kuti uwane chikafu chakanyanya. Couscous inogona zvakare kugadzirwa, pane kuzara gorosi.
Edza aya mabikirwo:
Broccoli uye Cauliflower Couscous Makeke kuburikidza neUproot Kicheni
Kurumidza Salmoni uye Couscous naCilantro Vinaigrette kuburikidza neThe Kitchn
Freekeh
Zvakare chikafu mukati meMiddle East chikafu, chakazara nefibisi uye zvimwe zvinovaka muviri mabhenefiti, sepuroteni, iron, uye calcium.
Edza aya mabikirwo:
Koliflower yakakangwa, Freekeh, uye Garlicky Tahini Sauce kuburikidza neCookie naKate
Freekeh Pilaf neSumac kuburikidza neSaveur
Quinoa
Ipo quinoa yakasarudzika isina guten, iine zviumbwe izvo zvimwe zvidzidzo zvinowana zvichishatirisa kune vamwe vanhu vane chirwere chechiliac. Zvimwe zvidzidzo zvinoratidza kuti hazvikanganise vanhu kukanganiswa ne gluten.
Kana iwe uine chirwere chechiliac, ita hurukuro neunyanzvi hwako hwekuchengetedza hutano kuti unzwisise zvirinani kana zvishoma nezvishoma uchiwedzera quinoa mukudya kwako zvingakubatsire iwe.
Edza aya mabikirwo:
Inononoka Kubika Enchilada Quinoa kuburikidza nePiri Peas uye Pod Yavo
Yakatakura Greek Quinoa Salad kuburikidza neHafu Yakabikwa Kukohwa
Gorosi Berries
Idzi tsanga dzese dzegorosi dzinotsenga uye nutty, ichiwedzera kunaka kwemavara uye kunhuvira pakudya.
Edza aya mabikirwo:
Gorosi Berry Saladi nemaApples uye Cranberries kuburikidza Chew Out Loud
Huku, Asparagus, Zuva-Yakaomeswa Tomato, uye Gorosi maBriji kuburikidza naAmai Foodie
Yese gorosi pasta
Yakaderera mumakoriyori uye carbs uye yakakwira mu fiber kupfuura yakacheneswa chena pasita shamwari, edza kuchinjanisa icho chiri nyore, chine hutano chinotsiva.
Edza aya mabikirwo:
Lemony Asparagus Pasita kuburikidza nekudya Zvakanaka
Yese Gorosi Spaghetti uye Meatballs kuburikidza nemazuva zana eChikafu Chaicho
Tsananguro yakadzama yezviyo imwe neimwe uye kuti ungabika sei
Kana iwe uchida kuenda kunze uye kuyedza usingateedzere nzira, iwe unogona kuwana ruzivo rwekuti ungagadzirira sei tsanga imwe neimwe pazasi. Ruzivo rwese rwehutano rwakanangana nekapu imwe yezviyo zvakabikwa.
| Zviyo (1 mukombe) | Chii? | Makorori | Mapuroteni | Mafuta | Carbs | Fiber | Inosanganisira gluten? | Nzira yekubika |
| Amaranth | Inodyiwa starchy mbeu yemamaranth chirimwa | 252 cal | 9 g | 3.9 g | 46 g | 5 g | Aihwa | Sanganisa 1 chikamu amaranth mbeu ne2 1 / 2-3 zvikamu zvemvura. Uyai kune chemota, uye simmer, yakavharwa, kusvika pamaminitsi makumi maviri. |
| Bhari | Mbeu mumhuri yehuswa Poaceae | 193 cal | 3.5 g | 0,7 g | 44.3 g | 6.0 g | Ehe | Sanganisa 1 chikamu chebhari uye zvikamu zviviri zvemvura kana imwe mvura mupoto. Uyai kune chemota, ipapo simmer, yakavharwa, maminitsi makumi matatu nemakumi mana. |
| Mucheka mutsvuku | Mbeu yehuswa Oryza Sativa, inozvarwa kuAsia neAfrica | 216 cal | 5 g | 1.8 g | 45 g | 3.5 g | Aihwa | Sungai zviyero zvakaenzana zvemupunga nemvura kana zvimwewo mvura mupoto. Uyai kune chemota, uye simmer, yakavharwa, inenge maminitsi makumi mashanu. |
| Bulgur | Yese gorosi, yakatsemuka, uye chikamu chisati chagadzirwa | 151 cal | 6 g | 0,4 g | 43 g | 8 g | Ehe | Sanganisa 1 chikamu bulgur nezvikamu zviviri zvemvura kana imwe mvura muhari. Uyai kune chemota, ipapo simmer, yakavharwa, maminetsi gumi nemaviri kusvika gumi neshanu. |
| Couscous | Mabhora akapwanywa durum gorosi | 176 cal | 5.9 g | 0,3 g | 36.5 g | 2.2 g | Ehe | Dururira 1 1/2 zvikamu zvinobikira mvura kana imwe mvura pamusoro pe1 chikamu couscous. Rega kugara, yakavharwa, maminetsi mashanu. |
| Freekeh | Gorosi, inokohwa ichiri diki uye yakasvibira | 202 mac | 7.5 g | 0,6 g | 45 g | 11 g | Ehe | Sungai zvakaenzana zviyero zvemahara uye mvura mupani. Uyai kune chemota, uye simmer maminetsi gumi nemashanu. |
| Quinoa | Mbeu kubva kumhuri imwechete sepinashi | 222 cal | 8.1 g | 3.6 g | 39.4 g | 5.2 g | Aihwa | Rinisa quinoa zvakakwana. Sanganisa 1 chikamu chequinoa uye zvikamu zviviri zvemvura kana imwe mvura muhari. Uyai kune chemota uye simmer, yakafukidzwa, 15-20 maminetsi. |
| Gorosi michero | Tsanga yezviyo zvese zvegorosi | 150 cal | 5 g | 1 g | 33 g | 4 g | Ehe | Sanganisa 1 chikamu goriki michero ine zvikamu zvitatu zvemvura kana imwe mvura muhari. Uyai kune chemota, ipapo simmer, yakavharwa, 30-50 maminetsi. |
| Yese gorosi pasta | Yakananga gorosi gorosi rakagadzirwa kuita mukanyiwa, ndokuzoomeswa | 174 cal | 7.5 g | 0,8 g | 37.2 g | 6.3 g | Ehe | Bika hari yemvura ine munyu, wedzera pasita, simmer zvinoenderana nechave package, dhonza. |
Saka, tora! (Kana kufashaira, kupururudza, kana kufashaira.) Iwe haugone kuenda zvisirizvo nekuwana zviyo zvakakwana mukudya kwako.
Sarah Garone, NDTR, inyanzvi yezvokudya, munyori wezvehutano akazvimiririra, uye blogger yezvokudya. Iye anogara nemurume wake nevana vatatu muMesa, Arizona. Tsvaga iye achigovana pasi-pasi-pasi hutano uye ruzivo rwekudya uye (kazhinji) zvine hutano mabikirwo pa Tsamba yerudo kune Chikafu.
Tinokurudzira
Nhoroondo yekuchengetedza mari yehutano