Ama-pseudocereals yizitshalo ezikhiqiza izithelo noma imbewu ezisetshenziselwa futhi ziqotshwe njengezinhlamvu, nakuba ama-pseudocereals ama-botanical are not grasses noma ama-cereal seeds. Ama-pseudocereals aphezulu kakhulu amaprotheni nezinye izakhi, i- gluten-free , futhi zibhekwa njengezinhlamvu eziphelele. Abaningi okuthiwa "amagilebhisi lasendulo" bangama-pseudocereals.
Izibonelo zama-pseudocereals zihlanganisa:
- I-Quinoa: I-keen-wah ebizwa ngokuthi i-keen-wah, le phrotheni ephezulu, imbewu ye-gluten iphathwa njengezinhlamvu uma kuziwa ekuphekeni. Kuphela "okusanhlamvu" okuwukuphela kweprotheyini ephelele. Iphezulu ensimbi, i-potassium, i-magnesium ne-fibre.
- I-Amaranth: Yabizwa ngokuthi i-am-uh-ranth, lokhu okusanhlamvu kuvela eMexico futhi kufana nokuvunwa kwelayisi noma ummbila. Njalo i-gluten-free futhi ifana ne-quinoa, ephezulu amaprotheni, insimbi, ne-fiber.
- I-Buckwheat: Le nzalo engenayo i-gluten ivela esitshalweni esingumzala wemifino efana ne-rhubarb noma i-sorrel. Itholakala njengofulawa noma ifomu layo elihlanzekile. I-Buckwheat iphezulu ku-magnesium, ithusi, ne-manganese, enezinto eziphezulu ze-fibre okuthiwa amazinga e-sugar ephansi ngemva kokudla.
- Izinhlamvu ze-Chia: Ezivela esitshalweni emndenini we-mint, imbewu ye-chia iphezulu e-fiber, calcium, phosphorus kanye ne-omega-3 nama-omega-6 fatty acids.
- I-Wattleseed: Ebizwa nangokuthi imbewu ye-acacia evela emvelaphi yayo yase-Australia Acacia, izikebhe zempi zivame ukuchazwa njenge-spice exotic. Ngokuvame ukungezwa ezitsha ezivela efomini lomhlabathi.
- U-Kañiwa: Ukhulunywe nge-kan-yee-wah, ngezinye izikhathi udidekile ne-quinoa, ngenxa yokuphikisa okungalungile, kodwa umzala omncane kakhulu we-quinoa unomuntu wonke. Imvelaphi yayo, ukusetshenziswa kwayo, nokulungiswa kwayo kufana ne-quinoa, noma kunjalo, ayinayo i-saponin yokugqoka, okwenza kube lula ukulungiselela.
Nazi ezinye zezindlela ongafaka kuzo lezi zingqimba ekudleni kwakho:
I-Quinoa
Uzothola kalula i-quinoa ebomvu noma emhlophe (lwendlovu) esitolo sakho, ngisho noma omnyama futhi kulula ukuthola. I-Quinoa kulula kakhulu ukuyilungisa. Uma uthenga i-quinoa ngaphambi kokuhlanza, konke okufanele ukwenze ukupheka ngamanzi amabili izingxenye kwenye ingxenye ye-quinoa.
Isibonelo, engeza indebe eyodwa ye-quinoa eyomile ezinkomini ezimbili zamanzi epanini, ulethe emathunjini, ikhava, bese unciphisa ukushisa ukuze kumile imizuzu engu-10 kuya kwengu-15. Kufana nokupheka ilayisi. Ungakwazi ukujabulela ithafa ye-quinoa noma uyifake esaladini, isobho, ngaphakathi kwengubo ye-pita, nge-lentile noma ubhontshisi ukuze udle noma ujabulele ngesidlo sasekuseni nge-yogurt yesiGreki, izithelo ezintsha kanye nesipuni, njenge-apula nesinamoni.
I-Amaranth
I-Amaranth kufanele iphekwe izingxenye ezingu-3 amanzi ku-1 ingxenye yama-amaranth. Ukuze ulungiselele, ulethe izinkomishi ezintathu zamanzi ukuze ubilise ebhodweni ngokuhola okuqinile. Engeza i-1 indebe ye-amaranth, gcoba ibhodlela bese unciphisa ukushisa. Vumela ukuba iminyango ize ifakwe emanzini, lokhu kufanele kuthathe cishe imizuzu engama-20. Engeza inyamazane, inyama noma i-tofu eboshwe embhede we-amaranth for dinner enhle. Ukuze uthole ukudla kwasekuseni, sebenzisa i-amaranth nezithelo, amantongomane, ibhotela kanye noshukela omnyama. Yindlela elula yokuthola okusanhlamvu okungena gluten ekudleni kwakho.
I-Buckwheat
I-Buckwheat ifika ku-groats, okuluhlaza okwesibhakabhaka noma okugcoba, noma njengofulawa, njengoba kushiwo ngenhla. Konke okudingayo njengendlela iresiphi eyisisekelo ye-buckwheat i-cardamom ne-stevia ye-liquid (noma i-sweetener yakho ethandwayo). Njengama-amaranth, uketshezi lwezinhlanzi kufanele kulungiselelwe ezingxenyeni ezingu-3 ukuthi iyiphi ingxenye eyodwa ye-buckwheat. Engeza amanzi okugcoba bese uletha ngamathumba.
Ukushisa okuphansi futhi udilize imizuzu engu-45 kuze kufinyeleleke ukuvumelana okufana ne-porridge. Engeza i-cardamom ne-sweetener kanye nanoma yiziphi izinto ezengeziwe ozithandayo, njengezithelo ezintsha, amantongomane noma ama-veggies kuye ngokuthi yini oyithandayo futhi ujabulele. Uma ufuna ukugwema isikhathi esiphezulu sokupheka, ungaba u-buckwheat ngaphambi kokukhula.
Imbewu ye-Chia
Izimbewu ze-Chia zandisa ubukhulu babo ubungakanani bazo emanzini futhi zikusize uzizwe ugcwele isikhathi eside. Kumele bajijiswe emanzini ngaphambi kokuba badle, emva kwalokho bathatha ukuthungwa kwe-gel. Enye indlela yokuzifaka ekudleni kwakho ngokusebenzisa imbewu ye-chia. I-Chia ivame ukubonwa ngeziphuzo, njengokuqala kokuzivocavoca, iziphuzo zokuphuza amabhodlela nokunye okunjalo. I-chia pudding, i-chia muffins kanye nefafazwe nge-yogurt yizinye izindlela zokudla imbewu ye-chia.
I-Wattleseed
I-Wattleseed ngokuvamile isetshenziselwa ukuthuthukisa ukunambitheka futhi ibizwe ngokuthi i-spice exotic.
Kuye kwanezelwa ku-ayisikhilimu, i-granola, ushokoledi, isinkwa, ibhotela lezinyosi ngisho nobhiya. Ama-sauces amasiko amadala kanye nama-dessert yobisi abesebenzisa ama-wattleseeds ukuqinisa ukunambitheka kokuphatha okumnandi.
Kañiwa
Njengoba kuphawuliwe ngenhla, imiyalo yokulungiselela i-kaniwa ifana nalokho ye-quinoa. I-Kaniwa i-crunchier futhi ayiphenduli kahle njenge-quinoa. Engeza ubisi lwe-alimondi, amantongomane namajikijolo ukuze uthole ukudla kwasekuseni okunamnandi kunaningi. Njenge-quinoa, ingabuye yengezwa kuma-saladi, iphoswe ngamabhontshisi, utamatisi, nommbila, noma ifakwe kwezinye izitsha zokusanhlamvu zokuthungwa.