Funda ngeSayensi Yezitshalo Zokupheka Ezempilo

Ukudla konke okuyingxenye ebalulekile yokudla komuntu. Eqinisweni, i-FDA Pyramid Yokudla iyancoma ukuthi ukudla kwaseMelika kufanele kususelwe ekudleni konke okusanhlamvu. Lezi zinhlamvu ziqukethe i-fibre, ingxenye engapheli yezitshalo ezisiza ukudla kudlule ngokusebenzisa indlela yakho yokugaya. I-fibre ayikwazi ukungena emzimbeni (ayihlanganisi neketshezi) futhi isetshenzisiwe (yenza i-gel uma ixubene ne-liquid), futhi inganciphisa amazinga e-cholesterol, ilawula ishukela legazi, futhi isiza ukuvimbela izinhlobo eziningi zomdlavuza.

Ngakho-ke ukudla okunezintambo ezicebile ongadla, kungcono! Izitshalo nazo zinamavithamini namaminerali, kanye nesitashi.

Lapho okusanhlamvu kufakwa ukushisa nokuketshezi, uketshezi, noma ukumboza, kokusanhlamvu kuyaba nesibindi ukuze amanzi angenele okusanhlamvu. Khona-ke i-membrane yesitashi igxuma phakathi kokusanhlamvu. I-starch ibamba amanzi futhi idale i-gel, ngakho-ke okusanhlamvu kuyaba mnandi futhi kuyathandeka kakhulu. Izitshalo nazo zinamaphrotheni, kodwa ikakhulukazi amaprotheni angaphelele; okungukuthi, abanalo wonke ama-molecule amino acid abantu abadinga ukusebenzisa amaprotheni emzimbeni. Ukuhlanganiswa okusanhlamvu kungenza amaprotheni aphelele; Izindlela zokupheka eziningi zemifino zihlanganisa okusanhlamvu kanye nobhontshisi, noma i-pasta nobhontshisi, noma ibhotela le-peanut on isinkwa sikakolweni. I-Quinoa yilokho okusanhlamvu okuwukuphela kwesiprotheni ephelele. Ilayisi nayo iyinhlamvu; Ukuze uthole imininingwane elayisi, bheka iRisay Science .

Ukupheka okusanhlamvu kahle, qala ukuwahlanza, bese ulandela izikhombisi-ndlela.

Ngokuvamile, sebenzisa amanzi amaningi kabili njengezinhlamvu. Letha emathumba, bese umboza i-pan ngokuqinile, unciphisa ukushisa, futhi udilize kuze kube yilapho okusanhlamvu kufakwe ithenda. Hlanganisa uma kunesidingo, bese ubuyela okusanhlamvu ukushisa nokuzamazama imizuzwana embalwa phezu kokushisa okuphansi ukuze ususe uketshezi oludlulele futhi uguqule okusanhlamvu. Khona-ke i-pan ingahlala, igubungele, isuke ekushiseni imizuzu embalwa noma okusanhlamvu kungakhonzwa ngokushesha.

Kunezinhlobo eziningi zezinhlamvu ezahlukene; Nakhu ukubuka okufushane.

• I-Amaranth

  I-Amaranth iyinzalo eningi kakhulu engenayo i-gluten. Inothile kakhulu ensimbi nase-fiber, futhi ibuye iphindwe kathathu ngobisi. Ufulawa wase-Amaranth usetshenziselwa izindlela zokupheka ezingenalo gluten. Imbewu ingadliwa futhi idliwe njenge-pilaf noma i-cereal, noma i-popcorn efana ne-popped.

• Ibhali

  Ibhali ngenye yezinhlamvu zakudala ezaziwa yindoda. Ibhali lonke lihlanganisa igatsha, futhi kuthatha isikhathi eside ukupheka. Ibhali eliphekiwe liye lasuswa ubuchopho futhi liye lafudulwa futhi lipholile. Ngithanda ukwengeza ibhali kusobho esikhundleni se-pasta; simmer isikhathi sobude esichazwe kuphakheji.

• I-Buckwheat

  I-Buckwheat iyinzalo yesithelo, efana nokolweni, kodwa akusikho ukolweni. Yinzalo enemibala enemibala emithathu. Ama-groats ama-buckwheat yizinhlamvu ezihlanganisiwe, nombala ogqamile. I-Kasha ibhekwa ngamakhekheji. I-Buckwheat nayo ingathengwa njengofulawa noma i-grits. It is steamed noma abilisiwe in liquid ukudla njengendlela pilaf noma njengoba okusanhlamvu. Ngokuvamile ama-Groats agqoke amaqanda futhi agwetshwe ngaphambi kokupheka ukuze alondoloze ukulinganisa okusanhlamvu nokuthungwa.

• Isi-Bulgur

  I-Bulgur yenziwe ngamabele okusanhlamvu ahlanzekile, ahlanganiswe, asemisiwe, abe yizicucu, futhi ahlukaniswe ngobukhulu obuhlukahlukene ukupheka ngokushesha. Yenza i-pilaf enhle kakhulu, futhi iyisisekelo seSalad eMpumalanga Ephakathi iTabouou.

• Ukolweni

  Ummbila uyisitshalo, nakuba abantu abaningi becabanga njengemifino. Iphezulu kakhulu ku-Vitamin A ne-beta-carotene. Kungcono ukupheka ngokushesha ngangokunokwenzeka emva kokuvuna, ngoba ushukela okusanhlamvu uqala ukushintshela isitashi ngokushesha emva kokuvuna. I-Popcorn iyinhlobonhlobo ehlukene yemmbila eyinhloko yesitashi, ngakho i-pops, noma iqhuma, uma idalulwe ukushisa.

• Cornmeal

  I-cornmeal iyomile, isitshalo sezinhlamvu zomhlabathi. Ungakwazi ukupheka ukudlala futhi uyidle njenge-cereal, uyisebenzise emikhiqizweni ebhakabhakeni ukuze ungeze ukunambitheka, ukudla okunomsoco, nokweqa, noma wenze i-polenta kuyo. I-Cook's Illustrated ithi ummbila ophakathi okusanhlamvu wenza i-polenta engcono kakhulu.

• Hominy

  I-Hominy isommbila omisiwe ngesikhwama kanye namagciwane asusiwe. Futhi ama-grits ayenziwa emhlabathini we-homic.

• Oats

  I-Oatmeal ngumthombo omuhle kakhulu we-fibre e-soluble, eye yaboniswa ukunciphisa i-cholesterol yegazi. Insimbi yokusika ama-oats empeleni i-oat kernel (ingxenye ye-oat kernel) ehlukaniswe izicucu ezimbalwa kuphela. Ama-ost Instant asephekwe futhi esomile, futhi aphinde avuselelwe ngaphambi kokudla. Ama-oats aqoshiwe asetshenziswe, aphekwe, futhi avuliwe ukuze izimbungulu zabo ziphulwe futhi zithole amanzi neziphuzo kalula. Futhi ama-oats asheshayo amancane kunama-oat aqoshiwe, ngakho-ke apheka ngokushesha.

• I-Quinoa

  I-Quinoa isinye ukudla okufana nokudla okusanhlamvu okuyinto imbewu ngempela. Iqukethe zonke amino acid, noma amaprotheni, okudingekayo ekuphileni komuntu. I-quinoa iyalinywa iminyaka eyizinkulungwane, ikakhulu ePeru naseNingizimu Melika. I-quinoa inokuqukethwe kwamafutha aphezulu, ngakho kufanele ithengwe ngamanani amancane iphinde igcinwe esitsheni esiqinile esimweni esiphezulu, esomile. Hlanganisa kahle ukuze ususe izingubo ezinamathele. Lesi sigqoko sinomuncu omuncu ovela kuma-saponins, okuvikela imbewu ukuba idliwe yizinyoni. Pheka ngokusho kwemiyalelo yephakheji.

  Izithelo zokupheka

• I-Crockpot Grains Cereal

• I-Polenta ne-Black Bean Salsa

• I-Cornbread elula