Maererano neAlele Grains Council, zviyo zvose "zvine zvikamu zvose zvinokosha uye michero inowanzoitika-inowanikwa mbeu yose yezviyo muhuwandu hwepakutanga." Bhuku rose reGrain rinotaura kuti mbeu yose inogona kushandiswa asi ichiri nechiyero chakafanana chezvibereko.
Mimwe mbeu yakazara yakatozivikanwa kwauri, asi iwe unogona kuwana zvakawanda zvausina kuedza zvakare, kusanganisira zvimwe zvinoshanda pazvokudya zvisina guten . Wakafadzwa? Cherechedzai aya aya 17 ane utano hwakakwana.
1 - Amaranth
Amaranth inowanikwa kuPeru uye yakanga iri chibage chakakura cheAztec yekare. Haisi chaiyo zviyo zvezviyo segorosi, oats, uye bhari, naizvozvo inonzi 'pseudo-cereal.' Iyo inowanikwa mune boka rose rezviyo nokuti rine nhoroondo yakareba yekushandiswa sezviyo. Amaranth yakakwirira mumapurotini uye mamiriyoni akawanda. Izvo zvinokonzerwa nemasikirini-pasina zvekuti zvinogona kushandiswa mukugadzira-gluten-kusina nokuti haina gluten.
2 - Mutsva weMishu
Mucheka mutsvuku hauzivikanwi semucheka mutsvuku kana kuti mutsvuku, asi unogona kuwanika mune zvekudya zvakakwana zvekudya zvekudya. Ikoji iyo inopa rizi huve hupfumi hunopisa-hutsvuku huri hwakakosha mune antioxidants uye sezvo isina kucheneswa, inokodzera sefiber-rich rich grain.
3 - Bhari
Bhari imwe imwe gorosi yave iripo kwenguva yakareba. Zvichida zvakanyanya kuzivikanwa seimwe yezvimwe zviyo zvakanyanya muropa, asi zvinoshandiswawo sezviyo zvezviyo. Nguva dzose bhariri ine ganda rakasimba, saka iwe unenge uchida kuwana 'pearley pearl' muchitoro chako. Bhari yakavezwa yakarongedzwa pamwe chete, asi kunyange zvazvo chikamu chehombe ichibviswa, ichiri nani kudarika zviyo zvakanatswa zvakakwana.
Kunze kwekukwirira mune fiber, bhari yakawanda yemamitare akaita semanganese, selenium, uye magnesium.
4 - Brown Rice
Mucheka weBrown chaizvoizvo wakachena jisi muhupenyu hwenyama. Icho chichiri nebhanhire rine ruvara rwemavara ane ruvara, saka inenge yakakwirira mune fiber uye inowedzera kunakisisa kupfuura mucheka mutsvuku. Mucheka weBruce wakakwirira mu selenium uye manganese. Zvinotora nguva yakareba kuti vabike uye vane chewier kutsika, asi inogona kushandiswa mune dzakawanda mapeji ayo anodana risiyasi risi. Uye semucheka mutsvuku, ruvara rune tsvina inowanikwa mumhando dzakasiyana-siyana, kusanganisira rima-midhi-uye shoma-rice mupunga.
5 - Buckwheat
Buckwheat haisi iyo yegorosi kana kunyange yezviyo. Yakabatana nehuhubarb uye imwe yezvakaipa-zvisiri uye haina gluten-isina. Buckwheat yakakwirira mumanganese uye magnesium. Iko yakakwirira mufiber, iyo yakanaka, asi inogona kunge yakaoma kubika uye inogona kuva mushy zvakare. Iwe uchawana buckwheat mu soba noodles uye kasha.
6 - Chigadziko
Chibage chinoshamisika vamwe vanhu nokuti vanofunga nezvazvo semuriwo. Asi zviyo pahombodo, zviyo zvekudya uye mapapikoni zvose zvakanakisisa zviyo zvakakwana izvo zvinenge zvisinawo guten-isina. Chibage chinonyatsonaka uye chakawana rap yakaipa nokuti yakakwirira mu starch. Izvo zvakare yakakwirira mufiber uye imwe yemadzinza edu asingadi-tisina gluten .
7 - Emmer
Emmer rudzi rwegorosi, saka harusi gluten-rusina. Chaizvoizvo, ndeimwe yemhando dzekare kare dzegorosi. Pane imwe nguva inonzi inonzi farro. Iva nechokwadi chekutarisa emmer yose kana farro yose, 'pearled' emmer ishanduro yakagadzirwa. Yose emmer yakakwirira mu fiber, protein, uye magnesium.
8 - Kamut
Kamut isiri yekare yegorosi ine butter flavor uye yakakwirira mapuroteni. Iyo yakakwirirawo mune iron uye magnesium. Kamut haisi iyo yese iri nyore kuwana, asi unogona kuwana zviyo zvakakonzera, zviputi uye ufa weKamut muzvisikwa-zvekudya zvechikafu kana zvekudya zvakakwana zvekudya.
9 - Millet
Mushonga inyuchi duku yezviyo inowanzoshandiswa se porridge kana polenta muIndia, Russia, China neSouth America. MuNorth America, inowanzoshandiswa sembeu yembeu. Millet isiri yega yeguten, saka yakachengeteka kune vanhu vane chirwere cheCeliac kana kuti senhuvhu ye gluten yekudya. Iine unhu hunyoro, uye sezvo huri tsanga shomanana, iwe unogara uhuwana uri muhuwandu-chimiro chezviyo.
10 - Oats
Oats inonyatsozivikanwa segorosi rose, uye kukosha kwezvokudya kwakafanana kana iwe unotenga zvakagadzirwa nokukurumidza kubika oats kana kuti nguva yakareba yekubika steel oats. Vose vari vaviri vakaremerwa noutano hwakanaka, protein, uye antioxidants. Mhando dzose dzehuti dzinonakidza, asi kana iwe uine nguva yekushandisa, ita iwe unofadza uye ubike upi hwesimbi hutema, hwakanaka. Oats i-gluten-isina, asi kune hanya nekuputika .
11 - Quinoa
Quinoa inyuchi-zviyo kubva kuSouth America uye inowanzoshandiswa semucheka. Asi yakakwirira mune fiber kupfuura mupunga, uye ndeimwe yezvishoma zvitsva-izvo zvokudya zvinenge zvakakwana puroteni, zvinoreva kuti ine dzose dzinokosha amino acids. Zviri nyore kuwana quinoa yakagadzirira kubika, asi iva nechokwadi chekuti unotenga quinoa isati yaiswa. Kana zvisina kudaro, iwe unoda kuzora uye kushambidza quinoa yako usati wabika, kana kuti inonaka kunorwadza.
12 - Rye
Rye ndeyezviyo zveguten zvakakwirira mu fiber uye zvakaderera pane glycemic index kuitira kuti zvingava zvakanaka kune avo vari kutarisa ma carbs avo. Yakanyanyawo mu vitamini B-6, iron, uye magnesium. Rye rinowanikwa muzvokudya zveNordic , somuenzaniso, mune chingwa chinonzi pumpernickel. Iwe uchawana chingwa chewaini nefurawa yega yega muchitoro. Mune dzimwe nzvimbo, unogona kuwana triticale, iyo inosanganiswa yegorosi uye rye. Iwe uchawana chingwa chewaini nefurawa yega yega muchitoro. Mune dzimwe nzvimbo, unogona kuwana triticale, iyo inosanganiswa yegorosi uye rye.
13 - Maori
Mafuta ishoma iwe unogona kunge usingazivi zvakawanda pamusoro pokuti vazhinji vacho vanoenda kufudza mhuka kana kuitwa mishonga isiri yezvokudya. Iyo yeguten isina-gorosi uye yakakwirira muB-yakaoma mavitamini, iron, uye magnesium. Mafuta ehupfu anogona kushandiswa mune zvakawanda mapeji ayo anodana fodya nguva dzose.
14 - Spelled
Chikoro chimwe chezviyo zvedu zvatinoda nokuti zvine nutty inonaka uye inonaka inonaka. Inogona kushandiswa mune dzakawanda mapeji dzinoshevedza hupfu hwegorosi nguva dzose kana huzere.Spelt yakakwirira muprotheni kupfuura yenguva dzose yegorosi, asi iyowo gorosi yeguten, saka haisi kuzoshandira zvokudya zveguten-pasina. Shanduro inogona kuwanikwa mune imwe yose kana kuti yakanatswa fomu saka iva nechokwadi chekuverenga shanduro kuti uone kuti uri kuwana "spelled rose."
15 - Teff
Teff inye chibage cheAfrica chinowirirana nemashiripiti. Teff ndiyo yakanyanya kudarika yezviyo uye inobika nokukurumidza. Iyo inotapira, inonaka uye inogona kushandiswa sevhiriji kana kuitwa mu polenta. Teff i-gluten-isina, yakakwirira mu calcium, uye sezvo iri duku, hauzombofaniri kunetseka pamusoro pekuti iwe hausi kutenga kunatswa teff. Iko nguva dzose zviyo zvakakwana uye zvakakwirira mumapurotini, manganese, uye calcium.
16 - Gorosi Yese
Hupuru hwegorosi yose ine ruvara rwakasviba uye ruvara rukuru kudarika chichena chakacheneswa furawa nekuti chichiri ine husk. Yese gorosi yakakura pakuzivikanwa, saka zviri nyore kuwana zvigadzirwa muchitoro. Iva nechokwadi chekutarisa "upfu hwegorosi rose" pane urongwa hwezvigadzirwa. Mimwe michina ichareva kuti "yakagadzirwa negorosi rose" asi kana uchiona upfu hwemazuva ose hwakanyorwa pakutanga, saka huine hupfuu hwakawanda kupfuura hupfu hwegorosi.
17 - Wild Rice
Mucheka wemizambiringa hausi mupunga; iri mune imwe mbeu yemichero uye yakatanga muNorth America kumativi ose eGreat Lakes. Inenge yakasimba uye inowanzosanganiswa nemupunga kana quinoa kuita pilaf. Chikafu-yakachenjera, rizi dzomusango rine zvakawanda fiber uye mapuroteni asi mashoma emaminerari kupfuura rizi rakasvibirira. Izvowo hazvo-gluten-kusununguka saka zvakakwana kuvanhu vanofanirwa kudzivisa gluten.