Ndeapi Whole Grains? 11 Marudzi eOse zviyo

Zviongorori zvakasiyana zvinoratidza kubatsira kwekudya kudya kunowanikwa mune fiber uye nzvimbo ipi iri nani yekuwana fiber iyo kupfuura yehutano hwakakwana? Heino urongwa hwemhando dzakasiyana dzezviyo zvakakwana iwe unogona kuisa mukati mekudya kwako.

• 01 ye11

  Teff

  Teff inofungidzirwa se "zviyo zvekare" zvakadyiwa munzvimbo dzenyika kwezvizvarwa zvekare uye ichangobva kuendesa nzira dzekuAmerica yekutengesa zvekudya uye makicheni emusha. Kufanana nekinoa, teff haina-gluten-isina, asi nekuda kwehukuru hwayo, inowanzova yakaderera zvishoma.

• 02 of 11

  Quinoa

  Quinoa ndiyo nguva yangu yose inofarira zviyo zvizere zvikonzero zvishoma. Chokutanga, kukurumidza-kubika kudarika zvimwe zviyo zvose. Quinoa inotora maminitsi gumi nemashanu kuti igadzire, uye quinoa flakes inopera mumaminetsi mashoma. Chechipiri, yakakwirira mumapuroteni ane 18 gramu pamukombe, yakabikwa, ichiita kuti ive yemiti yemichero uye vegans .

  Iine chewy, zvinyararire nutty flavor yakafanana ne pasta inoita kuti ive yakakwana yekuvhara-fry-fry sauces kana kupfeka masaga. Kana iwe usati watoita, edza izvi zviyo zvakakurumbira zviyo. Icho chinogona kungova pamusoro pezita raunofarira zviyo zvose, zvakare!

• 03 of 11

  Farro

  Inoratidzika sebhari, inonaka sebhari, inobika sebhari, asi haisi yebhari: it's farro ! Farro inguva yekare yezviyo yakagara iri chikamu chezvokudya zvekuItaly zvekare.

• 04 of 11

  Kaniwa

  Kunyange zvazvo zvichiita sokuti zviyo zvose zvine, pane imwe nguva kana imwe, zvakanzi "itsva quinoa", kaniwa , hama yepedyo ye quinoa, inogona kunge iri iyo. Ne protein inenge yakawanda sequinoa uye inoyevedza kukura kwesimbi, kaniwa isarudzo yakasarudzika yezvinomera uye vegans.

• 05 of 11

  Bulgur gorosi

  Vanhu vazhinji vakanzwa nezvehugurur gorosi sezvo ichi ndicho chinhu chikuru mumutambo weMiddle East tauli saladhi, asi vazhinji vedu, ndiyo ndiyo nzira chete yatakamboidza nayo.

  Bulgur gorosi yakakwirira mumoyo-ine utano hwakanaka, uye purogiramu inokurumidza, inonziwo yakanaka-zviyo bulgur, vanobika mumaminitsi mashanu chete. Shandisa iri panzvimbo yemupunga mujisi saladi kana mupunga pilaf recipe, uye iwe haungambofi wakadzokera kumucheka mutsvuku zvakare.

• 06 of 11

  Millet

  Kana uchida kubika nemari yakazara, edza kushandisa mapira ! Kunyange zvazvo inogona kunyanya kushandiswa kushandiswa kwemhashu, mapira ndeye zviyo zvakakwana zvinogona kushandiswa seiri muzvokudya zvinodhaka, vegan uye gluten.
  

• 07 pa11

  Freekeh

  Mbeu yekupedzisira yekubatana ne "zviyo zvekare" inofanirwa kusununguka , iyo inowanikwa mukurumbira, ndinovonga mune chikamu kukusimudzirwa kwayo naMambo wezvese zvemashoko, Oprah pachayo. Nguva yakadyiwa muMiddle East, rusununguko igorosi rose rave rachekwa richiri ruvara uye richiri jaya, rakagochwa uye rakarohwa.

  Izvo zvinoshamisa pakukwirira kwefiber uye, sezvo yakakwirira mumapuroteni, ichisarudzo chakanaka chezvirimwa uye vegans. Edza kuwedzera zvishoma kune saladhi kana soup kuti uwedzere kudya. Iyo ingangodaro inenge iri itsva yako yaunofarira yezviyo zvakakwana.

• 08 ye11

  Bhari

  Chewy uye nutty, bhari inogona kuve yakanyanya kufarirwa sechinhu chinokonzerwa newaini kudarika munharaunda yayo yose yezviyo, asi izvozvo hazvirevi kuti haufaniri kuedza! Kufanana nehuwandu hwakawanda, bhari yakaratidzwa kuva yakakosha mukuderedza cholesterol, kunyanya mumarume, uye mumavhiki mashoma kana mashanu.

  Kana uri kutarisa kuti udye huwandu hwakazara huri kuderedza cholesterol yako, bhari inogona kuva yakanakisisa kuedza. Icho chichanyatsoomerera kumabvu ako uye kukuzadza iwe, zvakare. Bhari yakabikwa inowanzoshandiswa sechinzvimbo chekofi, asi ini ndinoda bhari yangu muhope ine mushwa hwakawanda.

• 09 of 11

  Israel couscous (pearl couscous)

  Kana iwe usati watowedzera Israeri couscous kuhuwandu hweminda yako yose, iwe unogona kunge uine chido chitsva. Nechimiro chakakura, chakafanana nebhari, asi kumativi ose, couscous yeIsrael inoratidzika nekwenyine yenyama, inonaka, uye chewy texture.

  Israel couscous inogadzirwa kubva kufa semolina, saka haisi inyanzvi zviyo. Ramba uchinge wanyatsoona zviyo zvekudya zvezviyo zveIsraeli, izvo zvinogadzirwa kubva ku 100% yeupfu hwegorosi rose, kubviswa, uye hapana chimwe chinhu.

• 10 pa11

  Gorosi michero

  Kunyange zvazvo munhu wose angave akanzwa nezvechingwa chakakwana chegorosi uye zvigadzirwa zvose zvegorosi, vashomanana chaizvo vanhu vakambodya zviyo zvegorosi - izvo zvakakwana kernel gorosi zviyo. Vanotora nguva yakawanda kuti vabike, asi ivo vakakwirira mune fiber uye vanofanirwa nekuedza kana iwe uine nguva yekuita semiti pa stovetop kwechinguva.

  Edza kuwedzera zvishoma kumushonga unofarira kana chiripe chilipi kuitira kuti uwedzere fibheti yakawanda uye kudya kunovaka muviri, kana kuisa pamwe chete nemiriwo inokurumidza-fry sezvaunoda nemucheka.

• 11 pa11

  Buckwheat kana groquacheat groats

  Buckwheat haisi yemhando yezviyo zvakakwana, asi inoshandiswa zvakafanana nezvimwe zviyo uye inofanana nehutano. Iko chaizvoizvo ine utano hwakanaka hweprotini-gluten-isina mbeu. Kana iwe wakambova neJapan soba noodles, iwe unogona kunge wakanga uine buckwheat, sezvo zvisikwa izvi zvinowanzogadzirwa kubva muupfu hwebhakkwheat.

  Utano hunobatsira nekubatanidza buckwheat muzvokudya zvako zvakanyatsorongedzwa - zvakaratidzwa kusimbisa masvingo epilisare, kubvisa zvimwe zviratidzo zvechipiri chechirwere cheshuga uye kunyange kuwedzerwa kweropa. Anogutsikana?