Pseudocereals ndiwo mbeu dzinobereka michero kana mbeu inoshandiswa uye inoshandiswa sezviyo, kunyange zvazvo mhuka dzisina maturo dzisiri masango kana zviyo zvechokwadi zvezviyo. Pseudocereals inowanzo yakakwirira mumapuroteni nemamwe mishonga, gluten-isina , uye inofungidzirwa zvizere. Vakawanda vanozonzi "zviyo zvekare" ndevamwe.
Mienzaniso yepseudocereals inosanganisira:
- Quinoa: Kutumidzwa-yeen-wah, iyi proteinini yakakwirira, mbeu isina gluten inobatwa segorosi kana iri kuuya pakubika. Ndiyo chete "zviyo" iyo ipuroteni yakakwana. Yakakwirira musimbi, potasium, magnesium uye fiber.
- Amaranth: Anodudzwa am-uh-ranth, iyi yezviyo inobva kuMexico uye yakafanana neyakagadzirwa nemupunga kana chibage. Izvowo haina gluten-isina uye sequinoa, yakakwirira mumapuroteni, iron, uye fiber.
- Buckwheat: Mbeu iyi isina guten inouya kubva mumiti ishamwari yemasviki akadai se rhubarb kana sorrel. Inowanikwa seupfu kana kuti yakachena. Buckwheat yakakwirira mu magnesium, mhangura, uye manganese, ine fiber yakagadzikana inonzi inoderedza shuga yeropa mushure mekudya.
- Mbeu dzeChia: Kubva kubva mumiti mumhuri ine mint, mbeu dzechia dzakakwirira mu fiber, calcium, phosphorus uye omega-3 uye omega-6 fatty acids.
- Wattleseed: Inonziwo Acacia mbeu kubva kuAustralia Acacia inotangira, wattleseeds inowanzotsanangurwa sechinhu chinoshamisa. Yakawanda inowanzowedzerwa kune ndiro kubva kune fomu yevhu.
- Kañiwa: Pronounced kan-yee-wah, dzimwe nguva inosanganiswa ne quinoa, nekuda kwekutaura zvisina kunaka, asi mukoma uyu muduku zvikuru wequinoa ane unhu hwake hwose. Kubva kwaro, kushandiswa, uye kugadzirira zvakafanana nequinoa, zvisinei, haina saga saponin, zvichiita kuti zvive zvishoma nyore kugadzirira.
Heano dzimwe nzira dzaungagona kuisa mairi aya muzvokudya zvako:
Quinoa
Iwe uchawana nyore nyore mutsvuku kana machena (nenyanga dzenzou) quinoa pachitoro chako, kunyange zvazvo dema zvakare zvakare nyore kuwana. Quinoa iri nyore chaizvo kugadzirira. Kana iwe uchitenga quinoa kusati yashamba, zvose zvaunofanirwa kuzviita ndezvokubika kumativi maviri mvura kune imwe chikamu quinoa.
Semuenzaniso, wedzera imwe kapu yequinoa yakaoma kusvika kune makapu maviri emvura muguchupu, uuye nayo kumota, kuvhara, ndokudzikisa kupisa kuitira kuti iite semaminitsi gumi kusvika ku15. Zvakafanana nokubika mupunga. Iwe unogona kunakidzwa nechinotinha kana kuwedzera kune saladhi, soup, mukati mekuputira pasi, nendima kana nyemba kuti udye kana kuti unakidzwe nekudya mangwanani-ngwanani neGreek yogurt, chibereko chitsva uye zvinonhuwira, zvakadai seapuro nesinamoni.
Amaranth
Amaranth inofanira kubikwa 3 chikamu mvura kusvika 1 chikamu amaranth. Kugadzirira, taurirai makapu matatu emvura kuti muyamire muhari nekutakura-kwakakodzera. Wedzera 1 mukombe we amaranth, putira pombi uye kuderedza kupisa. Regai iite semvura kusvikira mvura yasvika, izvi zvinofanira kutora anenge maminitsi makumi maviri. Wedzera veggies yakagadzirwa, nyama kana kuti tofu pamubhedha we amaranth kwekudya kwemanheru. Kwekudya chamangwanani, ivai amaranth nemichero, makungu, boroti uye shuga yakaoma. Iyo nzira yakajeka yekuwana mbeu dzisina gluten mukudya kwako.
Buckwheat
Buckwheat inouya inogadzira, inenge yakasvibirira kana yakabikwa, kana sehupfu, sezvataurwa pamusoro apa. Zvose zvaunoda semuenzaniso wekutanga we buckwheat ikadhiamom uye mvura stevia (kana kuti sweetener yako inosarudzwa). Kufanana nemaranth, buckwheat inofanira kugadzirirwa pazvikamu zvitatu izvo chikamu chimwe chebhakheheat. Wedzera buckwheat mvura uye uuye kumota.
Kupisa kwepasi uye kumira kwemaminitsi makumi mashanu kusvika pakasvike-kufanana-kufanana kunosvika. Wedzera kadhimamu uye sweetener uye chero zvimwe zvaunoda, zvakadai semichero matsva, nutsana kana mhuka dzegorogi zvichienderana nezvamunoda uye zvinonakidza. Kana iwe uchida kudzivisa nguva yakareba yekubika, iwe unogona asi unotanga kubuda buckwheat.
Chia Seeds
Mbeu dzeChia dzinowedzera kakawanda hukuru hwavo mumvura uye dzinokubatsira kuti unzwe wakakwana kwenguva refu. Vanofanira kunge vakanyoroveswa mumvura vasati vadya, mushure mekunge vachatora gel-kufanana. Imwe nzira yekuisa mazviri muzvokudya zvako ndeyokushandisa mbeu yepasi chia. Chia inowanzoonekwa muzvinwiwa, zvakadai sepamberi-kushanda, kunwa zvinodhakwa nezvimwe zvakadaro. Chia pudding, chia muffin uye yakasaswa pa yogurt ndeimwe nzira dzekudya mbeu dzechia.
Wattleseed
Mavheti anowanzoshandiswa kushandisa tambo uye ave achidaidzwa kuti zvinonhuwira zvekare.
Yakawedzerwa kune ice cream, granola, chokoti, chingwa, nut nut uye kunyange doro. Mazamu anodikanwa emasikirwo uye mazai emisi anoshandisawo wattleseeds kuti awedzere kunakirwa kwezvinofadza.
Kañiwa
Sezvakataurwa pamusoro apa, mirayiridzo yekugadzirira kaniwa yakafanana neyeyinoa. Kaniwa ichitsvaga uye haina kubuda fluffy sequinoa inoita. Wedzera mukaka wearmond, nuts uye majikiji ezvokudya zvemanheru izvo zviri muchero mukanaka kupfuura vazhinji. Kungofanana nequinoa, inogonawo kuwedzerwa kuma saladi, yakakandwa nehairi, tomate, uye gorosi, kana kuwedzerwa kune zvimwe zviyo zvezviyo zvekugadzirwa.