Ukusuka kwi-Bulgar ukuya kwiQuinoa: Yeyiphi ingqolowa eyiyo efanelekileyo kwisidlo sakho?
Umxholo
- Kutheni iigrains zilungile kum?
- Ukutya okutya okuziinkozo okulingana njani?
- Iinkozo eziphilileyo zokuphefumlelwa
- Amaranth
- Zama ezi zokupheka:
- Irhasi
- Zama ezi zokupheka:
- irayisi emdaka
- Zama ezi zokupheka:
- IBulgur
- Zama ezi zokupheka:
- Mzala
- Zama ezi zokupheka:
- Inkululeko
- Zama ezi zokupheka:
- IQuinoa
- Zama ezi zokupheka:
- Ingqolowa Amaqunube
- Zama ezi zokupheka:
- Ipasta yengqolowa iphela
- Zama ezi zokupheka:
- Inkcazo eneenkcukacha ngqolowa nganye kunye nendlela yokupheka
Funda malunga neenkozo ezili-9 eziqhelekileyo (kunye nezingaqhelekanga) ngalo mzobo.
Unokuthi inkulungwane yama-21 yaseMelika ifumana ukuvuselelwa kokutya okuziinkozo.
Kwiminyaka elishumi eyadlulayo, uninzi lwethu aluzange luve malunga nokutya okuziinkozo okumbalwa, njengengqolowa, irayisi kunye nomzala. Ngoku, okutsha (okanye, ngokuchanekileyo, mandulo) okushelifini.
Inzala kwizithako ezikhethekileyo kunye nokuphakama kokuhamba ngaphandle kwe-gluten kuye kwaqhuba ukuthandwa kweenkozo ezizodwa.
Ukusuka kwi-bulgur kunye ne-quinoa ukuya kwi-freekeh, kukho iindlela ezingenakubalwa onokukhetha kuzo xa ucinga ngengqondo yokupheka.
Ukuba uziva ngathi uyarhuqeka kancinane elwandle lweenkozo ezininzi, sikufumene sigqunywe ngesi sikhokelo sendlela kunye neendlela zokupheka zeenkozo eziqhelekileyo nezingaqhelekanga.
Kodwa okokuqala, nantsi ukuvuselelwa okukhawulezileyo malunga nokuba yintoni kanye iinkozo are, kunye nezinto abazinikelayo ngempilo.
Kutheni iigrains zilungile kum?
Ingqolowa yimbewu encinci, etyiwayo evunwa kwisityalo kusapho lwengca. Imithombo yale mbewu ibandakanya ingqolowa, irayisi kunye nerhasi.
Iinkozo ezininzi ezihamba ngamagama ahlukeneyo ziziphumo ezivela kwezi zityalo zantlandlolo zaziwa ngcono. Umzekelo, iBulgur yingqolowa epheleleyo, iqhekeziwe, kwaye iphekwe kancinci.
Ngamanye amaxesha, ukutya esikuthatha okuziinkozo akuyonyani kolu luhlu, kuba aziveli kubuchwephesha kwaye zichazwa ngcono njenge "pseudocereals." Okwangoku, ngeenjongo ezibonakalayo, ii-psuedocereals ezinje ngequinoa kunye ne-amaranth zibalwa njengeenkozo ngokwemiqathango yesondlo.
Iinkozo zenza ukhetho olukhulu kwezempilo kuba ziqulathe ifayibha, iivithamini ze-B, iiprotein, ii-antioxidants, kunye nezinye izakha mzimba.Ukuvuna izibonelelo ezininzi, i-USDA icebisa ukuba wenze isiqingatha seenkozo zakho ezigcweleyo.
Ukutya okutya okuziinkozo okulingana njani?
Nanku ukujonga indlela ezahlukeneyo zokutya okuziinkozo, ukusuka kwimigangatho yakudala ukuya kwi-newbies engaqhelekanga, kwintengiso ephambili.
Iinkozo eziphilileyo zokuphefumlelwa
Ukuba awuyazi indlela emhlabeni ukukhonza iinkozo ezinjenge-bulgur okanye i-freekeh, unokufuna ukukhuthazwa kancinci. Utya ntoni nje amaranth okanye amaqunube engqolowa nge?
Nayi eminye imizekelo emnandi yokuqalisa:
Amaranth
Ngelixa ngokwembewu iyimbewu, i-amaranth iqulethe izakha mzimba ezifanayo nengqolowa epheleleyo. Kwaye, ipakishwe ngemagniziyam kunye nefosforasi, iiminerali ezixhasa amathambo asempilweni.
Zama ezi zokupheka:
Isidlo sakusasa i-Amaranth kunye neWalnuts kunye nobusi nge-Epicurious
I-Baked Zucchini Amaranth Patties nge-Veggie ephefumlelweyo
Irhasi
Xa uthenga irhasi, qiniseka ukuba iyirhasi irhasi (isenekhusi elingaphandle kuyo), endaweni yerhasi ecoliweyo, esulungekisiweyo.
Zama ezi zokupheka:
Isuphu yejinja yamakhowa eneHulled Barley ngeFood52
I-Risotto ebomvu yeBhari kunye neCauliflower ngeNew York Times
irayisi emdaka
I-go-free enkulu xa unqwenela irayisi, khumbula ukuba irayisi emdaka ithatha ixesha elide ukuyilungisa kwisitofu okanye kwirayisi yokupheka kunerayisi emhlophe. Bala kwimizuzu engama-40-45.
Zama ezi zokupheka:
Irayisi ethosiweyo yemifuno kunye nerayisi emdaka kunye neqanda ngeCulinary Hill
I-Turkey, Kale, kunye neBrown Soup Soup ngeNethiwekhi yokutya
IBulgur
Ingqolowa yaseBulgur ithandwa kwizitya ezininzi zoMbindi Mpuma, kwaye iyafana ngokuhambelana nomzala okanye iquinoa.
Zama ezi zokupheka:
Ihagu ezityiwa ngeBulgur Stuffing ngoMartha Stewart
Isaladi yeTabbouleh ngokudlula kwiDish Mediterranean
Mzala
Jonga iimveliso kunye neelebhile zesondlo ukuze uqiniseke ukuba umzala wakho yingqolowa epheleleyo ukuze ufumane esona sondlo. Umzala naye unokucokiswa, endaweni yengqolowa epheleleyo.
Zama ezi zokupheka:
I-Broccoli kunye neCauliflower Couscous Cakes nge-Uproot Kitchen
Isalmon ekhawulezileyo kunye noCouscous ngeCilantro Vinaigrette ngeThe Kitchn
Inkululeko
Isiseko sokutya ekuMbindi Mpuma, ipakishwe ngefayibha kunye nezinye izibonelelo zesondlo, njengeprotein, i-iron kunye ne-calcium.
Zama ezi zokupheka:
Icauliflower eyosiweyo, iFreekeh, kunye nesosi yeGarlicky Tahini ngeCookie kunye neKate
IFreekeh Pilaf eneSumac ngeSaveur
IQuinoa
Nangona i-quinoa i-gluten-free ngokwemvelo, iqulethe izixhobo ezifunyenwe zifundo zingabacaphukisa abantu abathile abanesifo se-celiac. Olunye uphononongo lubonisa ukuba aluchaphazeli abantu kwi-gluten.
Ukuba unesifo se-celiac, yiba nengxoxo kunye nengcali yakho yokhathalelo lwempilo ukuze uqonde ngcono ukuba ukongeza iquinoa ngokuthe ngcembe kwisondlo sakho kunokuba luncedo kuwe.
Zama ezi zokupheka:
Slow Cooker Enchilada Quinoa ngee-Peas ezimbini kunye nePod yazo
Kulayishwe isaladi yamaGrike iQuinoa ngesivuno esisiqingatha sokubhaka
Ingqolowa Amaqunube
Ezi ngqolowa zipheleleyo zihlafuna kunye ne-nutty, zongeza ubume obuhle kunye nencasa ekudleni.
Zama ezi zokupheka:
Ingqolowa Berry isaladi eneeapile kunye neCranberries ngeChew Out Loud
Inkukhu, i-Asparagus, i-Tomato eyomileyo yelanga, kunye namaqunube engqolowa nge-Mom Foodie
Ipasta yengqolowa iphela
Ngaphantsi kweekhalori kunye nee-carbs kwaye ziphezulu kwifayibha kunomlingani ococekileyo omhlophe wepasta, zama ukuyitshintshela endaweni elula, esempilweni.
Zama ezi zokupheka:
I-Lemony Asparagus Pasta ngokutya kakuhle
Ingqolowa yeSpaghetti kunye neMatballs ngeentsuku ezili-100 zokutya okwenyani
Inkcazo eneenkcukacha ngqolowa nganye kunye nendlela yokupheka
Ukuba ufuna ukuphuma uyokuzama ngaphandle kokulandela iresiphi, unokufumana ulwazi malunga nendlela yokulungisa ingqolowa nganye engezantsi. Yonke ingcaciso yesondlo isekwe kwikomityi enye yengqolowa ephekiweyo.
| Ingqolowa (1 indebe) | Yintoni? | Iikhalori | Iiproteni | Amafutha | IiCarbs | Ifayibha | Iqukethe i-gluten? | Indlela yokupheka |
| Amaranth | Imbewu yesitatshi enokutyiwa yesityalo se-amaranth | Iikhola ezingama-252 | 9 g | 3.9 g | 46 g | 5 g | Hayi | Hlanganisa i-1 yenxalenye ye-amaranth kunye ne-2 1 / 2-3 yezahlulo zamanzi. Yizisa kwimathumba, emva koko udibanise, ugqunywe, ukuya kuthi ga kwimizuzu engama-20. |
| Irhasi | Ingqolowa kusapho lwengca iPoaceae | Iikhalori ezingama-193 | 3.5 g | 0.7 g | 44.3 g | 6.0 g | Ewe | Hlanganisa inxalenye ye-1 yerhasi kunye neengxenye ezi-2 zamanzi okanye enye into engamanzi epanini. Yizisa emathunjini, emva koko udilize, ugqunywe, imizuzu engama-30-40. |
| irayisi emdaka | Imbewu yengca u-Oryza Sativa, owazalelwa e-Asiya nase-Afrika | 216 cal | 5 g | 1.8 g | 45 g | 3.5 g | Hayi | Hlanganisa inani elilinganayo lerayisi kunye namanzi okanye enye into engamanzi epanini. Yizisa kwimathumba, emva koko udibanise, ugqunywe, malunga nemizuzu engama-45. |
| IBulgur | Ingqolowa iphelele, iqhekekile, kwaye iphekwe kwangaphambili | 151 cal | 6 g | 0.4 g | 43 g | 8 g | Ewe | Hlanganisa i-1 part bulgur kunye namanzi amabini okanye enye into engamanzi epanini. Yizisa kumathumba, emva koko udilize, ugqunywe, imizuzu eyi-12-15. |
| Mzala | Iibhola zengqolowa yexesha elide | 176 ikhal | 5.9 g | 0.3 g | 36.5 g | 2.2 g | Ewe | Thela i-1/2 iinxalenye zamanzi abilayo okanye olunye ulwelo ngaphezulu kwecandelo elinye lomzala. Makhe sihlale, sigutyungelwe, imizuzu emi-5. |
| Inkululeko | Ingqolowa, ivunwa isencinci kwaye iluhlaza | 202 cal | 7.5 g | 0.6 g | 45 g | 11 g | Ewe | Hlanganisa inani elilinganayo le-freekeh kunye namanzi epanini. Yizisa emathunjini, uze udibanise imizuzu eyi-15. |
| IQuinoa | Imbewu evela kusapho olunye nesipinatshi | Iikhola ezingama-222 | 8.1 g | 3.6 g | 39.4 g | 5.2 g | Hayi | Hlamba iquinoa kakuhle. Hlanganisa inxalenye ye-quinoa kunye neesahlulo ezi-2 zamanzi okanye enye into engamanzi epanini. Yizisa kumathumba kwaye uncume, ugqunywe yimizuzu eli-15 ukuya kwengama-20. |
| Amaqunube engqolowa | Imbewu yengqolowa iphelele | I-150 cal | 5 g | 1 g | 33 g | 4 g | Ewe | Hlanganisa isahlulo esinye samajikijolo engqolowa kunye neenxalenye ezintathu zamanzi okanye enye into engamanzi epanini. Yizisa kumathumba, emva koko udilize, ugqunywe, imizuzu engama-30-50. |
| Ipasta yengqolowa iphela | Ingqolowa ingqolowa eyenziwe kakuhle yenziwa intlama, emva koko yomiswa | 174 ikhal | 7.5 g | 0.8 g | 37.2 g | 6.3 g | Ewe | Bilisa imbiza yamanzi anetyiwa, yongeza ipasta, yima ngokungqinelana nemikhombandlela yephakheji, dreyini. |
Ke, qhekeka! (Okanye ukubilisa, ukubila, okanye ukubila.) Awungekhe uhambe kakubi ngokufumana ukutya okuziinkozo ngakumbi ekutyeni kwakho.
USarah Garone, NDTR, yingcali yezondlo, umbhali wezempilo ozimeleyo kunye nebhlog yokutya. Uhlala nomyeni wakhe kunye nabantwana abathathu eMesa, eArizona. Fumanana nokwabelana ngolwazi lwezempilo kunye nolwasemhlabeni kunye (ikakhulu) neendlela zokupheka ezinempilo e- Ileta yothando eya kukutya.
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