Kufamba, quinoa -kuzivikanwa kwezvakakura mbeu (uye mbeu) iri kuwedzera. Ichokwadi, yakasimwa mbeu uye mbeu inogadzirwa zvinogadzirirwa muzvikamu zvakawanda zvegoroka nokuti dzinoshandiswa kuita zvinhu zvakasiyana-siyana, zvakadai sechingwa, zviyo , muffin, pancakes, pasta, nzira yekutengesa nezvimwewo. Saka chii chakakosha pamusoro pavo?
Zvinonakidza, mbeu uye mbeu dzine simba rokukura kuva chigadzirwa chitsva.
(Kurumidza kuongorora: Dyara mbeu muvhu uye uwedzere mvura.) Nokufamba kwenguva, mbeu yako ichakura uye inoramba ichingokura kubva pakumeresa kudyara.) Asi kwemakumi ezviuru, varimi nevagadziri vezvokudya vave vachikuya zviyo zvinoshandiswa sehupfu pamberi kubuda kunogona kutanga. Takanga tisingazivi kuti takanga tisisina zvimwe zvekudya zvakakosha kuburikidza nekuita-zvinoitika, kukura kwacho kunowedzera huwandu hwakawanda hwevhithamini nemaminera.
Batsiro Rakasimwa Mbeu
Pasi muCarbs
Yakasimwa mbeu uye mbeu yakaderera mumarubhi kupfuura yehupfu hwegorosi. Ichi ndechokuti kubuda kunobatanidzwa zvishoma nezvishoma kudyidzana kunoshandisa mafuta. Semuenzaniso, slice 1 yezvokudya zvezviyo zvakakwana = anenge 20 gm carbs; Chikamu 1 chezvokudya = inenge 15 gm carbs.
Kukurukurira Kukuru Kwemishonga uye Kubhabhatidza Zviri nani
Kukura mbeu kunogona kuwedzera muwandu uye kuwanikwa kwevamwe mavitamini nemaminerare kusanganisira mavitamini C, vitamini C, vitamini E, beta-carotene, folate, fiber, uye amino acids anokosha (akadai lysine), achipa hutano hwakakura hwekugadzirisa carb .
Zviri nyore ku Digest
Yakasimwa mbeu inobereka micherechedzo inoshandura starch endosperm mumashanduki mashoma. Iyi mikoko yakadzika inononoka pamutsananguro weGI uye nyore nyore kugadzira uchienzaniswa nemafaro emagariro. Mashoko akanaka kune vanhu vane matambudziko.
Kuvandudza Ropa Ruchida Kudzora
Inotanga kubuda mbeu kunobatsira kuchengetedza shuga yekutonga ropa nekuderedza miviri ye 'shuga mushure mushure mekudya, zvichiita kuti vave sarudzo yakanaka yevanhu vanonzi vane chirwere cheshuga chechipiri.
Nzira Yokuita Nayo Mbeu
Zvakanaka nyore kuita bhitum yemichero mumunda. Zvose zvaunoda ibhu, starch yako yaunoda uye nguva shoma uye kushivirira.
- Shambai ½ mukombe wemashizha mumvura-munogona kusarudza wheatberries, amaranth (unhulled), bhari, buckwheat, gorosi, einkorn, farro, kamut, muto, quinoa, rizi, rye berries, mabhesi, spelled, kana chero imwe mhando yezviyo zvakakwana .
- Isai zviyo mujagi rekukura kwemafuroti kana kuti ikatakura chigadziko.
- Zadza chirongo nemvura uye chivhara nekunomera kwekona kana cheesecloth yakasimbiswa nekavhara regi. Soak usiku.
- Drain the grains. Ne cheesecloth kana chimiro chekumera chakasungirirwa, shandura chirongo pamusoro pebhodhoro kuitira kuti mweya unogona kuramba uchifamba apo uchidonha mbeu. Rega zviyo zvidimbure maawa 8-12, wozororazve uye udezve zvakare.
- Dzokorora rinsing nekudhonza kaviri kusvika katatu zuva nezuva.
- Zvidiki zvishoma zvinotanga kuumbwa mumazuva mashomanana. Pano pacho kubuda kwakakwana. Shamba zvakanaka usati washandisa kana kuchengetedza. Chengeta mufiriji yakavharwa kwemazuva matatu. Kana vakatanga kunhuhwidza chakaipa kana kuti kuumba firimu ine slimy, rega.
- Iwe unogona kuomesa mbeu yako yakaoma nekuisa mumaoinhyrator, ovira-yakadzivira-yevheni, kana muzuva. Zvadaro edza kuzvipinza muupfu hwekubika, uchishandisa zvokudya zvinogadzirwa kana kuti blender.
4 Nzira Dzokufadzwa Nayo Mbeu
Enda mu saladhi. Kanda zviyo zvishoma mumunda wako waunoda. Kana edza kuchinja nzvimbo yeiyo nenyuchi muhomwe yehairi yehairi yakasimwa nemhando dzakasiyana-siyana.
Ika mupfudze unopisa. Kanganwa oatmeal - simmer yakasimwa buckwheat, quinoa, amaranth kana mapira mumukaka (kana mvura) pa stovetop kusvikira mbeu dzanyoro. Pamusoro newaunofarira porridge mix-ins sezvinonzi nuts, mbeu, berries, shredded kokonti, kana kocoo nibs. Shandura oatmeal mu pumpkin-chia oatmeal uye yakasimwa amaranth, muto kana buckwheat.
Itai kuti muzvigadzirwa. Dzorera chero upfu hwakasvibirira rupiko runodanwa neupfu hwezviyo hwakasimwa uchishandisa chiyero che1: 1.
Iwe unogonawo kupora mbeu yakasvikira mune chero ipi zvayo yebhedter yezvimwe zvidimbu uye fiber.
Tenga zvitsva zvinonakidza pachitoro. Mbeu dzezviyo dzakasimwa dziri kubuda kuruboshwe uye dzakarurama pane zvekutengesa. Tarisa zviyo, zvingwa, mabhesi, pastas, waffles, tortillas, mafirimu eChirungu uye zvinhu zvakabikwa muzvikamu zvitsva uye zvakaoma. Ndiri kutengesa iwe unowana vamwe vakunda!
Ne Joy Bauer, MS, RDN, CDN, Utano uye Nyanzvi Ongororo yeNBC's Today Ratidza uye nheyo yeNourish Snacks.
> Sources:
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> Chavan JK, Kadam SS. Kugadziridzwa Kwekudya Kwezvokudya Kwezviyo Nokukura. 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. Migumisiro Yokutsvaira Pamusoro Pezvokudya Muumbi we Waxy Wheat. J Sci Food Agric. 2012; 92 (3): 667-72. https://www.ncbi.nlm.nih.gov/pubmed/?term=Effects +of+germination+on+nutritional+composition+of+waxy+wheat
> Mofidi A, Ferraro ZM, Stewart KA, Tulk HM, Robinson LE, Duncan AM, Graham TE. The Acute Impact of Ingestion yeSourdough uye Yese-Zviyo Zvokudya paRopa Glucose, Insulin, uye Incretins muOnightight and Men's Obese. J Nutriti Metab . 2012: 184710. https://www.ncbi.nlm.nih.gov/pubmed/22474577
> Platel K, Eipeson SW, Srinivasan K. Bioaccessible Mineral Content yeMalted Finger Millet (Elusine coracana), Gorosi (Triticum aestivum), uye Bhari (Hordeum vulgare). J Agric Food Chem 2010; 58 (13): 8100-3. https://www.ncbi.nlm.nih.gov/pubmed/20560601