Ufuna ukudla njengeGibhithe lasendulo? Zama okusanhlamvu zasendulo!
Yiziphi okusanhlamvu zasendulo?
Ukufuna incazelo yezinhlamvu zasendulo? Ngokweqile, izitshalo zasendulo ziyizitshalo (hhayi iziqu - i- quinoa , isibonelo, empeleni imbewu) ehlwanyelwe emakhulwini eminyaka, ngisho neminyaka eyizinkulungwane, ngendlela efanayo. Izitshalo eziningi nokudla, njengezilwane ezifuywayo nezilwane ezisetshenziselwa ukudla zikhethiwe ngokukhethekile emakhulwini amuva nje ngenxa yezizathu ezihlukahlukene. Izilwane zikhethwa ngokukhululeka zibe ezinkulu futhi zandisa ukonga, isibonelo, nezitshalo zingase zikhethwe ukuba zizwe futhi zikwazi ukubhekana nezimo ezihlukahlukene.
Kodwa-ke, uma ufunda ngokuseduze, uzothola ukuthi okusanhlamvu okuningi zasendulo kuthiwa "cishe" akushintshe ngaphezu kwamakhulu eminyaka, noma "ngokujwayelekile" akushintshiwe.
Ngamanye amazwi, izitshalo zasendulo ziyizitshalo eziye zahlala zithandwa izindawo eziningi emhlabeni (naphakathi "kwabantu basezindaweni zasendulo"), bacabanga ukuthi kungenzeka ukuthi zisha noma zishasha njengezingenisa ukudla e-United States.
Izitshalo zasendulo ziye zazuza ekuthandeni maduzane, njengoba abathengi abaningi bezokudla besetshenziselwa ukudla ukudla okusha ukuze bakondle ama-palettes asentshonalanga ashintshayo. I-quinoa yayiyizinhlamvu zokuqala zasendulo zokuhlola ekuthandeni, kanti ezinye, njengebhali, bezilokhu zikhona kodwa azikaze zithandeke kakhulu. Qhubeka ufunda noma upheqa phansi uhlu oluphelele lwezinhlamvu nezitshalo ngokuvamile ezibhekwa njengezinhlamvu zasendulo.
Ezindaweni zasendulo noma cha, okuthiwa yizinhlamvu zasendulo ziyizinhlamvu eziphelele , futhi ngenxa yaleso sizathu kuphela zifanelwe ukucatshangelwa njengengxenye yokudla okunempilo.
Yiluphi uhlobo lwezinhlamvu zasendulo ezinambithekayo?
Ungalokothi uzame okusanhlamvu zasendulo ngaphambili futhi ukhathazeke ukuthi ngeke ubathande? Nginezincomo ezimbili kuwe. Okokuqala, thola okusanhlamvu okudala okwedlule esigabeni sokudla esinomtholampilo we-grocer yakho yendawo yangokwemvelo bese uthenge ngokwanele ingxenye encane. Uzochitha idola elilodwa noma amabili, ngakho-ke uma ungabathandi, kukhona ukulahlekelwa okuncane (nakuba ngihlale ngincoma ukuzama ukudla okusha kabili, ngilungiselele izindlela ezimbili ezihlukene ukuze ngizame ukulingana).
Futhi okwesibili, lungiselela okusanhlamvu kwakho ngendlela owaziyo ukuthi uzoyithanda. Isibonelo, uma uthanda irayisi ethosiwe, zama i- quinoa "irayisi ethosiwe" . Like sweet okusasa kwasekuseni? Zama isitsha sasekuseni se- quinoa.
Okunye ukubheja okuphephile ukuzama okusanhlamvu zasendulo ekudleni okucutshungulwa, njengezinkwa ezithengwa ngesitolo eziphekwe ngamabele okusendulo kanye ne-pastas. Qaphela ukuthi ezinye izinkwa ezithathwa ngokuthi zenziwe kusukela ezinhlameni zasendulo zenziwa kuwo wonke amagilebhisi ngokwayo, kuyilapho ezinye zenziwe ngokusanhlamvu okucwengisiwe okwenziwe okusanhlamvu. Ukuhlunga nokucubungula izinhlamvu zasendulo kungase kubonakale kungenakuqhathaniswa, kepha izinkwa kanye ne-pasta ezenziwe ngamabele okusendulo zinikeza inzuzo enomsoco kulabo abenziwe ngokudla okuluhlaza okolweni njalo noma okuhlanjululwe. Funda amalebula wokuthenga kwakho ngokucophelela, uma lokhu kubalulekile kuwe.
Unalo uhlu lwamabele okusendulo?
Nakuba kungenjalo uhlu olulinganiselwe oluqinile lwezinto ezifanelekile njengezinhlamvu zasendulo nokuthi yikuphi okusanhlamvu okuphelele, uhlu olungezansi luyindawo enhle ukuze uqale ukuhlola okusanhlamvu zasendulo. Nasi uhlu lwezinhlamvu ezimbalwa ezindala ezinempilo ukuzama:
- I-Amaranth - Le ngqolowa yasendulo ye-gluten ayiyena utshani, hhayi okusanhlamvu nhlobo!
- Ibhali
- I-Buckwheat - I-Gluten-ayikho futhi iyathandwa phakathi kwabokudla okuluhlaza, ngoba kudingeke ukucubungula okuncane.
- Farro
- I-Freekeh
- Kamut
- UKaniwa (ngezinye izikhathi obizwa ngokuthi "baby quinoa")
- I-Millet - Enye okusanhlamvu kakade okungenalutho ye-gluten empeleni ayiyona imbewu hhayi okusanhlamvu.
- I-quinoa - imbewu ye-Gluten
- Rye
- Isiphequluli
- I-Teff - I-Gluten-free
Ukupheka ngamabele okusendulo
Njengawo wonke okusanhlamvu okuphelele, okusanhlamvu okudala kungasetshenziswa wonke amaphilisi, isobho nama-saladi, noma, ubhanjiswa ngesilili noma i-stirry-gazinga, njengelayisi, noma ingahle ibe yizinyosi futhi isetshenziselwe ukupheka isinkwa, ukwenza ama-pancake noma cishe noma yini ongayisebenzisa ufulawa. Nazi izindlela zokupheka ezimbalwa ezisetshenziselwa ezinye izinhlobo zasendulo ezidumile: