Zviyo zvekare, kufanana neharuro uye farro, ramba uchiwana nyasha kune vanocheka, zvinonaka, uye vanotema. Kunyange zvazvo zvigadzirwa zvefashoni zvakadai izvi zvinogona kutakura mutengo wepamusoro, bhajeti vanoziva vatengesi havafaniri kutya kushayikirwa nehutano hwose.
Zvininipiswa zviyo zvakadai seirizi yakasvibirira, gorosi rose, oats, uye zviyo zvinogona kunge zvakajeka uye zvine utano.
Ichokwadi, zvizhinji zvekutsvakurudza pamusoro pehutano hwakabatsirika kwehuwandu hwezviyo zvakave zvichiitwa pazviyo zvinowanikwa zviripo.
Kudzvora Mari Dzakanaka Zvokudya Zvakanaka
Zvokudya zvakakora hazvidi kuti zvienderane nemari yepamusoro yezvokudya. Mukudzidza kwavana 136 nevabereki vavo, vatsvakurudzi vakawana kuti kudya zvakakwana zvezvokudya zvekudyara (kusanganisira zviyo zvakakwana), zvakabatanidzwa ne $ 0.63 pasi pezvokudya zvezuva nezuva.
Saizvozvowo, imwe yongororo yakawana kuti kusarudza chikafu chinogadzirwa nemafuta nemafuta, pane mari yeMaPlate kudya, inogona kuchengetedza madhora 746.46 pamunhu mumwechete pagore uye inopa zvakawanda zvibereko zvemichero, miriwo, uye mbeu yose.
Yese vs. Refined Mbeu
Usarega chikwereti chako chichitungamirire hukama hwako. Nemhaka yokuti dzine zvigunwe zvese zvine utano, germ, uye endosperm, kunyange kunyoroka kwezviyo zvakakwana kunogona kudzivirira kurudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, chirwere chepfungwa, nezvimwewo. (Mbeu dzakanatswa dzinobvisa chikamu chikuru chebhanhire uye mishonga uye saizvozvo zvipo zvavo zvekudya.)
Mamwe mabheji ari kutengesa zvokudya zvezviyo zvakakwana pairi kana kuti pedo nemutengo wakafanana sekushandurwa kwakanatswa, zvichireva kuti iwe unogona kuwedzera kudya kwako kwezvibereko zvishomanana kana kuti kwete. Mune imwe nguva ichangopfuura ichifambisa nepamupurisa wekumba, zvinhu zvakadai seBarilla pasta, Minute Instant Rice, Mubudirira mushonga-mu-a-bag Rice, Mbuya Ben's Ready Rice, uye La Tortilla Factory Organic Tortillas, zvose zvakatengesa zvakaenzana pakati pezviyo zvakanatswa uye zviyo zvizere.
Simple Whole Grain Options
Kana iwe wakafamba kupfuura imwe yezviyo izvi uchida zveti trendier, zvinoshandiswa zvinopisa, inguva yekuita kaviri kutora. Zvokuvaka zvekudya zvine utano zvingave zvave zviripo mukati mako.
Brown Rice
Murairi weBruce isuwo guru guru gorosi rose. Mushure mezvose, zvinenge zvese tsika dzenyika dzinosanganisira rice-based dishes.
Nheyo dzehutete dzakasvibirira, dzakasvibirira seasmati kana kuti marashi jasmine, dzakakodzerwa zvakakosha senheyo yekeriji uye inomutsa fries, asi rudimbu ruvara rutsvuku ruyo nani kune sushi uye risotto. Mucheka weBruce unogona kugadzirirwa muzvitoro kusvikira zvinyorova uye zvakasviba, zvino zvakakanganiswa uye zvinoshandiswa munzvimbo yekuremerwa mafuta.
Murairi weBruce hausi wega wega wehino mupunga kunze uko, zvakadaro. Risi tsvuku, rizi dema, uye rizi dzomusango (technically hazvibatanidzi nemucheka) zvose zvinosarudzwa zvikuru.
Matanho anotevera: Kana wawana ruzi rwepepuru, edza kuedza nezvimwe zviyo zvakadai semarlet, quinoa, mabori, kana farro. Chimwe nechimwe chezvipembenene izvi zvinopinda muzvikamu zvakasiyana-siyana, zvichiita kuti zvienzane zvakaenzana nemashizha ezviyo kana mapira-style.
Whole Wheat
Vabiki vakawanda vanoshamiswa nekuziva kuti upfu hwegorosi hunogona kushandiswa kusvika 50 kubva muzana yefura yechinangwa-chega mune zvakawanda mapeji asina kugadzirisa.
Kuti uchinje rupiro kune 100 muzana yegorosi rose, ingowedzera mamwe maaspuni maviri emvura pamukombe weupfu hwose hwegorosi, uye regai mukanwa ugare kwemaminitsi makumi maviri mushure mekusanganiswa.
Mucheka upfu hwegorosi wose hwakasvibiswa uye yakajeka, uye upfu hwakakwana hwegorosi uye hwakakonzera upfu hwegorosi wosewo hunozivikanwa hwekubika kubika. Gorosi majiroji (kusanganisira maguru ekare akadai se farro uye spelled) ane tsvina inofadza kunyange kana yakanyungudutswa, zvichiita kuti zvive zvakanaka kune masheji ehuni anotonhora uye anotonhora, pamwe chete nemidziyo yepilaf-style.
Nhanho dzinotevera : Kana wakaziva gorosi rose, edza gorosi rekare, rakadai se einkorn, spelled, farro , kana freekeh.
Oats
Oats zvokudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya.
Kuti ive nyore kubika-ye-kubika risotto, edza kushandiswa kwesimbi yakagadzirwa oats mujisi. Kana kuti, zvinonhuwira purogiramu yako yevhiriji newaini yepamusoro yewaatmeal, yakagadzirwa ne sriracha, bhakoni bits, kana mazai akaomeswa.
Matanho anotevera: Kana wakagadzirira kubuda kubva ku oatmeal panguva yekudya kwemafuro, edza kuchenesa masero, quinoa, kana buckwheat pane stovetop nemukaka nouchi.
Whole Grain Cornmeal
Mbeu itsva inowanzotaridzwa semashizha emashizha, asi yakaomeswa mbeu yakazara, yakafanana nehupfu yegorosi, chibage, kana chibage chegorosi, inonaka inogadzirisa zviyo zvese. Kunyangwe ipukoro inofungidzirwa segorosi rose. Grits uye polenta ndiro yakagadzirwa kubva muzviyo zvegorosi yakazara ine yakakura yakawanda, corny yakasvibiswa kupfuura starchy blank slate yekunatswa (degerminated) yegorosi.
Nhanho dzinotevera: Kana porridge-y, polenta-style mbeu ndeye jam yako, ipapo teff uye amaranth ndiyo mbeu yekare kuti iwe uedze kutevera.
Oldways isangano risina purofiti rakatsaurirwa kuvandudza hutano hwevanhu kuburikidza nemadzitateguru ekudya. Oldways inopa mapurogiramu ezvezvidzidzo uye mapeji zvichibva pamatongerwo emitambo, kunaka kwehuwandu hwezviyo, uye miitiro yekugadzira chechi.