Yiziphi izithelo zommbila? Izinhlobo Ze-Whole Grains

Ucwaningo oluningi lubonisa izinzuzo zokudla ukudla okuphezulu e-fiber nokuthi iyiphi indawo engcono yokuthola leyo fiber kunezinhlamvu ezinempilo enhle? Nasi uhlu lwezinhlobo ezahlukene zezinhlamvu ezigcwele ongafaka phakathi kokudla kwakho.

• 01 kwangu-11

  I-Teff

  I-Teff ibhekwa njengengqolowa "yasendulo" eyadliwe ezindaweni ezithile zomhlaba ngezizukulwane futhi isanda kufaka ezitolo zaseMelika kanye nezikhiqizi zasekhaya. Njenge-quinoa, i-teff ayi-gluten-free, kodwa ngenxa yobukhulu bayo obuncane, ijwayele ukuba yinto ephansi kakhulu.

• 02 kwangu-11

  I-Quinoa

  I-quinoa yiyona enginayo yonke isikhathi esithandayo eningi okusanhlamvu ngenxa yezizathu ezimbalwa. Okokuqala, ukupheka okusheshayo kunokunye okunye okusanhlamvu. I-quinoa ithatha imizuzu engaba ngu-15 ukupheka, futhi ama-flakes ama-quinoa apheka ngemizuzu embalwa nje. Okwesibili, iphezulu emaprotheni ane-18 amagremu ngendebe ngayinye, iphekwe, yenza izitshalo ezigculisayo kanye nezitshalo.

  I-flavour, i-nutty flavour efana ne-pasta eyenza ikwazi ukugcoba ama-sauces noma i-saladi yokugqoka. Uma ungakafiki kakade, zama lokhu okusanhlamvu okuphelele okuthandwayo. Kungase kube phezulu ohlwini lwazo zonke izinhlamvu zakho ozithandayo, futhi!

• 03 ka-11

  Farro

  Kubonakala sengathi ibhali, liyakuthanda njengebhali, lipheka njengebhali, kodwa akusilo ibhali: kungcono kakhulu! I-Farro iyinhlamvu yasendulo eyisikhathi eside iyingxenye yemifula yendabuko yase-Italy.

• 04 kwangu-11

  Kaniwa

  Nakuba kubonakala sengathi konke okusanhlamvu, ngesikhathi esisodwa noma kwesinye, kuye kwabizwa ngokuthi "i-quinoa entsha", i- kaniwa , isihlobo esiseduze se-quinoa, kungenzeka empeleni kube yiyo. Njengoba kunamaprotheni amaningi kakhulu njenge-quinoa kanye nensimbi enhle kakhulu, i-kaniwa iyinhlangano ekhethekileyo yokudla izitshalo nezitshalo.

• 05 ka-11

  Bulgur ukolweni

  Iningi labantu lizwile nge- bulgur kakolweni ngoba liyisithako esiyinhloko esaladini lesikhumba se-Middle Eastern tabouli, kepha iningi lethu, mhlawumbe yindlela kuphela esake sazama ngayo.

  I-Bulgur ikolweni iphezulu e-fiber enempilo, futhi i-bulgur esheshayo, ebizwa nangokuthi i-fine-bulgur, ipheka ngemizuzu emihlanu nje. Yisebenzise esikhundleni selayisi emasaladi elayisi noma iresiphi i-rice pilaf, futhi mhlawumbe ngeke uphindele emuva elayini elimhlophe.

• 06 kwangu-11

  I-Millet

  Uma uthanda ukupheka ngezinhlamvu eziphelele, zama ukusebenzisa i- millet ! Nakuba kungenzeka ukuthi isetshenziselwa kakhulu izinyoni, i-millet iyinhlamvu ephelele engasetshenziswa njengelayisi ezitsha zemifino, i-vegan ne-gluten-free.
  

• 07 kwangu-11

  I-Freekeh

  Izitshalo zakamuva zokujoyina umkhuba we "okusanhlamvu wasendulo" yi- freekeh , okuthokozela ukuthandwa, ngokubonga ngokuyingxenye ekukhuthazeni kwayo yiNdlovukazi yabezindaba, Oprah ngokwayo. Ukudliwa isikhathi eside eMpumalanga Ephakathi, i-freekeh yikolweni lonke elivuthiwe ngenkathi liluhlaza futhi lincane, bese ligajwa futhi liqhekekile.

  Kuyinto ephawulekayo kakhulu e-fibre futhi, njengoba iphezulu emaprotheni, iyisinqumo esiphelele kubantu abadla imifino kanye nezindwangu. Zama ukungeza kancane esaladini noma isobho ngenzuzo yokudla okunomsoco. Kungenzeka kube uhlobo lwakho oluthandayo oluthile lokusanhlamvu okuphelele.

• 08 kwangu-11

  Ibhali

  I-chewy ne-nutty, ibhali lingase lijabulele kakhulu njengento eyisibhakabhaka kunombuso walo wonke okusanhlamvu, kodwa lokho akusho ukuthi akufanele uzame! Njengamabele amaningi, ibhali liye laboniswa ukuthi liphumelela ekunciphiseni i-cholesterol, ikakhulukazi emadodeni, nangemva kwamasonto amahlanu.

  Uma ubheke ukudla okusanhlamvu okuphelele ukuze unciphise i-cholesterol yakho, ibhali lingase libe elihle kakhulu ukuzama. Izobambelela ngempela ezindlebeni zakho futhi ikugcwalise nawe, futhi. Ibhali elivuthiweyo livame ukusetshenziswa njengendawo esikhundleni sekhofi, kodwa ngithanda ibhali lami ku isobho elinamakhowe amaningi.

• 09 kwangu-11

  I-couscous yama-Israyeli (i-pearl i-couscous)

  Uma ungakaze ungeze u- couscous wakwa-Israyeli kuhlu lwakho lwezinhlamvu, ungase ube neyintandokazi entsha. Ngomumo okhudlwana, njengobhali, kodwa obomvu, umzala womndeni wakwa-Israyeli ubhekene nento encane, ukunambitheka okunamnandi, nokuthungwa okuhlambulukile.

  I-couscous yase-Israel yenziwa kusuka kufulawa we-semolina, ngakho-ke akusiwo okolweni okusanhlamvu okuphelele. Hlalani niphumelele u-couscous wase-Israel ogcwele okusanhlamvu, owenziwe ngo-100% ufulawa ogcwele ukolweni, ogwayiwe, nokunye okunye.

• 10 kwangu-11

  Amajikijolo enqolowa

  Nakuba kungenzeka ukuthi wonke umuntu wezwa ngesinkwa sonke sikakolweni nemikhiqizo enokolweni eningi, bambalwa kakhulu abantu abaye badla amajikijolo kakolweni - okuphelele okusanhlamvu kernel kakolweni. Bathatha isikhathi esincane ukupheka, kodwa basuke bephezulu fiber futhi kufaneleka umzamo uma unesikhathi sokuzibamba kwi stovetop okwesikhashana.

  Zama ukwengeza isobho esithandwayo noma i-recipe ye-chili ukuze wengeze i-fiber eyengeziwe kanye nokudla okunomsoco, noma ubhanqe ngemifino-inhlanzi njengoba uthanda nelayisi.

• 11 kwangu-11

  Ama-groat or buckwheat groats

  I-Buckwheat ayiyona ingqolowa ephelele, kodwa isetshenziswe njengamanye okusanhlamvu futhi inempilo. Empeleni iyinzalo enempilo ephezulu enamaprotheni ayi-gluten. Uma ngabe uke waba ne-Japanese soba noodles, kungenzeka ukuthi ube ne-buckwheat, ngoba lezi zinhlayiya zivame ukwenziwa ngofulawa we-buckwheat.

  Izinzuzo zezempilo zokufaka uhla lwamakhompiyutha ekudleni kwakho zibhalwe kahle - kuboniswe ukuqinisa izindonga ze-capillary, ukukhulula ezinye izimpawu zesifo sikashukela sohlobo luka-2 ngisho nomfutho wegazi ophezulu. Kuqinisekisiwe?