Nthanga zonse ndi mbewu zomwe zimapangidwa ndi zigawo zonse za njere-mphalaseni wochuluka kwambiri, mbali ya endosperm (pakati), ndi nyongolosi (gawo la mkati mwachuma). Mbewu zonse ziyenera kukhala 100% ya kernel yapachiyambi. Mitengoyi imaphatikizapo mbewu monga amaranth, balere, buckwheat, chimanga (chimanga ndi chimanga), mapira, oats, quinoa, mpunga (bulauni ndi mtundu) rye, manyuchi (milo), teff, triticale, tirigu (spelled, emmer, farro, Kamut, durum, bulgur, kuphulika tirigu ndi zipatso za tirigu), ndi mpunga wakutchire.
Mbewu zonse zimalowetsa m'malo mwa mbewu zowonongeka, zoyera monga mikate yoyera, mpunga woyera, ndi pasitala woyera, ndipo mukagwiritsiridwa ntchito mmalo mwa mbewu zowonongeka zingathandize kusintha shuga ndi kusunga. Mbewu zonse zimakhala ndi mavitamini, mavitamini, ndi mchere wambiri kuposa zoyera. Amayambanso kutulutsa shuga m'magazi pang'ono. Koma, chifukwa mbewu zonse zimachokera ku zimagawidwe , gawo lanu liyenera kusinthidwa.
Ndibwino kuti mupange osachepera 1/2 mwa mbewu zanu kuti adye mbewu zonse. Pofunafuna mbewu zonse, fufuzani mtengo wonse wa tirigu kapena onani mndandanda wazitsulo-choyamba choyenera kutero . Malemba omwe amanena, monga, "opangidwa ndi mbewu zonse," "mbewu zisanu ndi ziwiri," kapena "multigrain" sizinthu zonse.
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Buckwheat Groats ndi KashaZokolola za Buckwheat sizinthu zenizeni, koma chipatso cha chomera chomera. Ndi zakudya zopanda thanzi, zomwe zimapangidwa kukhala ufa kuti apangitse zinthu monga zikondamoyo, Zakudyazi, ndi zina zowonjezera za gluten. Pamene buckwheat yophika, imatchedwa kasha. Kasha ali ndi kukoma kokoma kwambiri kwa mtedza. Buckwheat ndi kasha zingagwiritsidwe ntchito mu tirigu wonse wa tirigu komanso kudyedwa paokha. Kafukufuku wina amasonyeza kuti buckwheat ingathandize kuchepetsa kuthamanga kwa magazi . Buckwheat ndi kachilombo kabwino ka fiber ndi mapuloteni. Nkhoswe ya buckwheat yambewu yanu yammawa kapena yogwiritsira ntchito ufa kuti mupange zikondamoyo zonse, koma kumbukirani kusunga magawo anu.
1/2 chikho chophika cha buckwheat chiri ndi 78 calories, mafuta olemera .5 g, mafuta okwana 0 g, 4 mg sodium, 17 g carbohydrate, 2.25 g fiber, <1 g shuga, 3 g mapuloteni.
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BulgarBulgur ndi mbewu yonse yomwe imapezeka mu tabouli. Bulgar tirigu wophikidwa pang'ono ndi wouma kuti apange msanga komanso mosavuta. Ali ndi kukoma kwa nutty komanso tsitsi, lokha. Mukhoza kugwiritsa ntchito bulgar ngati chakudya cha kadzutsa kapena mbali ya chakudya chamadzulo kapena chakudya chamadzulo. Ikhoza kugwiritsidwanso ntchito monga mmalo mwa mpunga wofiira, couscous, quinoa kapena mitundu ina ya tirigu. Yonjezerani ku supu, saladi kapena burgers za veggie.
1/2 chikho chophika chiri ndi 76 calories, 0 g mafuta, 0 g mafuta okwanira, 5 mg sodium, 17 g zimagawidwe, 4 g fiber, 3 g mapuloteni.
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KutchulidwaKulemba ndi mbewu yakale yonse ndi nutty, kukoma kokoma pang'ono. Kawirikawiri imakhala yopangidwa ndi ufa koma ikhoza kuphikidwa monga momwe amagwiritsidwira ntchito pa mbale. Malembo ali ndi mavitamini komanso mapuloteni komanso amachititsa kuti mavitamini a B, ma magnesium, ndi mavitamini azipezeka bwino. Mapuloteni angakuthandizeni kuti mukhale odzaza komanso kuti chitetezo chanu cha thupi chikhale cholimba.
1/2 chikho cha zophikidwa zomwe zili ndi: Zakudya zokwana 123, <1 g mafuta, mafuta olemera 0 g, 5 mg sodium, 25.5 g carbohydrate, 4 g fiber, 6 g mapuloteni.
Kumbukirani kuti malembawo ali ndi makapu ambiri m'kakiti kamodzi kokha kusiyana ndi mbewu zina zomwe tatchulidwa, zomwe ndi zofunika kwambiri ngati mukutsatira chakudya chokhala ndi makhabohydrate kapena mukuyang'ana kuti muchepetse kudya kwanu. Monga mwalamulo, nthawi zonse malire anu asachepera 1 kapu kapena 1/4 ya mbale yanu pa chakudya.
> Zotsatira:
> Holzmeister, Lee Ann. Chakudya cham'mawa chamakono. (2014, November / December). Kuteteza kwa shuga, 31 (6), 60-64.
> Lehman, Shereen, MS. Mphuno-zakale zathanzi zonse zathanzi.
> Murray, Jennifer. Kodi buckwheat ndi chiyani? Buckwheat amatanthauzira.
> Bungwe lonse la mbewu. Kodi mbewu yonse ndi yotani?