Dzidza pamusoro pezviyo zveSayenzi zveHutano Hwakanaka

Mbeu yose inokosha chikamu chekudya kwevanhu. Ichokwadi, iyo FDA yePiramidhi yezvokudya inokurudzira kuti kudya kweAmerica kunofanirwa kushandiswa pane zviyo zvakakwana zvezviyo. Mazai aya ane fiber, chikamu chisingasviki chezvirimwa chinobatsira kudya kunofamba kuburikidza nemakumbo ako ekudya. Fiber inogona kusvibiswa (haina kusanganiswa nemvura) uye inogadziriswa (inogadzira gel kana yakavhenganiswa nemvura), uye inogona kuderedza cholesterol mazinga, kutarisa shuga yeropa, uye inobatsira kudzivirira marudzi akawanda ekenza.

Nokudaro iyo yakawanda yefiber-richine zvokudya iwe unogona kudya, zviri nani! Mbeu dzinobatawo mavitamini uye amaminera, pamwe chete nesitashi.

Kana mbeu dzichiiswa pakupisa uye mvura, chipfuva, kana chifukidzo, chezviyo chinosviba kuitira kuti mvura inogona kupinda muzviyo. Zvadaro nheyo ye starch inoungana mukati mezviyo inopera. Ikoshi inobata mvura uye inogadzira gel, saka mbeu dzinowedzera uye dzinonakidza. Zviyowo zvinewo mapuroteni, asi zvinowanzoita mapuroteni asina kukwana; kureva kuti, havana zvose amino acid makomlekemu vanhu vanoda kushandisa mapuroteni mumuviri. Kubatanidza zviyo kunogona kuita mapuroteni akakwana; Mapeji mazhinji ezvinomera zvinosanganisira mbeu uye nyemba, kana pasta uye nyemba, kana peanut butter pane chingwa chegorosi. Quinoa ndiyo yega yezviyo inenge iri puroteni yakakwana. Murairi zvakarewo zviyo; kuti uwane ruzivo pamusoro pemupunga, ona Rice Rice .

Kuti ubike zviyo zvakakodzera, tanga usuke, tsvaga mapepa.

Kazhinji, shandisa kaviri zvakanyanya mvura semafuta. Uyai kune chemota, uye chengetai pani zvakasimba, kuderedza kupisa, uye kumira kusvikira mbeu isiri. Edzai kana zvichidiwa, dzokai zviyo kupisa uye kudedera kwemaminitsi mashomanana pamusoro pekunze kwehuni kuti ubvise mvura yakawanda uye kuti uchinje zviyo. Ipapo pani inogona kugara, yakavharwa, kubva pamoto kwemaawa mashomanana kana mbeu inogona kushandiswa pakarepo.

Kune marudzi akawanda akasiyana ezviyo; heino mhedziso pfupi.

• Amaranth

  Amaranth imbeu inonyanya kusarudzwa. Iyo yakazara kwazvo mune iron uye fiber, uye ine kaviri kaccium yemukaka. Amaranth furasi inoshandiswa muhope dzisina gluten. Mbeu inogona kudyiwa uye inodyiwa sepilaf kana zviyo, kana kuti yakaputika sepopcorn.

• Bhari

  Bhari nderimwe remakore ekare anozivikanwa nevanhu. Bhari rose inosanganisira bran, uye inotora nguva yakareba kuti igadzike. Bhari yakafukidzwa ine ubongo yakabviswa uye yave yakanyoroveswa uye yakasvibiswa. Ndinoda kuwedzera bhari kuti isuke panzvimbo pe pasta; simmer kwenguva yakareba yakataurwa pane pepa.

• Buckwheat

  Buckwheat mbeu yemuchero, yakafanana negorosi, asi haisi gorosi. Iyo mbeu ine mavara matatu ane mavara. Buckwheat groats ndiwo hulled kernels, ane ruvara rwakajeka. Kasha yakabikwa buckwheat. Buckwheat inogonawo kutengwa sefurawa kana gorosi. Inopisa kana yakabikwa mumvura kuti idye sepilaf kana sekudya. Zvokudya zvinowanzoputirwa neii uye kunoswa mbiriso usati wabika kuti uchengetedze kushandiswa kwezviyo nekugadzirwa.

• Bulgur

  Bulgur inogadzirwa kubva kune gorosi yakazara yegorosi yakave yakanatswa, yakarongedzwa, yakaomeswa, yakaiswa muzvikamu, uye yakaparadzaniswa mumasikisi akasiyana ekubika kubika. Inogadzira pilaf yakaisvonaka, uye ndiyo nheyo ye Middle Middle salad Tabbouleh.

• Chibage

  Chibage chiyo, kunyange vanhu vazhinji vanofunga nezvazvo semuriwo. Iyo yakanyanya kwazvo mu Vitamin A uye beta-carotene. Zviri nani kubika nokukurumidza kana zvichibvira mushure mekukohwa, nokuti shuga muzviyo inotanga kushanduka kucheke mushure mekukohwa. Popcorn ndeye zvakasiyana-siyana zvezviyo zvinowanzova starch, saka inops, kana kuti inoputika, kana ichitsvaira kupisa.

• Cornmeal

  Cornmeal yakaoma, mbeu yegorosi. Iwe unogona kubika chibage uye uidye sechikafu, chishandise muzvigadzirwa zvakagadzirwa kuti uwedzere kunaka, chikafu, uye kupwanya, kana kuti uite polenta kubva mairi. Cook's Illustrated inoti chibage chepakati pezviyo chinogadzira mapurisa akanaka.

• Hominy

  Hominy yakaomeswa chibage nehombe uye germ inobviswa. Uye zvipembenene zvinowanikwa kubva kunzvimbo dzepasi.

• Oats

  Oatmeal ndiyo yakanaka chaizvo inogadziriswa fiber, iyo yakaratidzwa kuderedza ropa rekutsvaira ropa. Sirivha inogura oats inowanikwa zviyo zvinodya (chikamu che oat kernel) icho chakatemwa kuva zvishoma zvishoma. Instant oats yakagara yakabikwa uye yakasvava, uye inongororwazve musati yatya. Oats yakagadzirwa yakave yakanyoroveswa, yakabikwa, uye yakatsvaira saka mazamu awo akavhuniwa uye inotora mvura nemvura nyore nyore. Uye nyuchi dzinokurumidza dzakapfuvura kudarika mafuta akaputirwa, saka vanobika nokukurumidza.

• Quinoa

  Quinoa imwezve imwe yezvokudya-sezvokudya izvo chaizvoizvo mbeu. Iine zvose zveamino acids, kana mapuroteni, anodiwa muupenyu hwehupenyu. Quinoa yakarimwa kwezviuru zvemakore, kunyanya muPeru neSouth America. Quinoa ine mafuta akawanda, saka inofanira kutengwa zvishoma uye yakachengetwa mumudziyo wakaoma-mumhepo munzvimbo yakaoma, yakaoma. Gurisa zvachose kuti ubvise mbatya yakasimba. Iri kupfeka rine chinotyisa chinobva kune saponins, iyo inodzivirira mbeu kubva kudyiwa neshiri. Ivhare iyo maererano nemitemo yepafuti.

  Mbeu Recipes

• Crockpot Mbeu Cereal

• Polenta ne Black Bean Salsa

• Easy Cornbread