Kusarudza Mbeu Zvose Zvakanaka Kwako Utano

Mbeu dzose ndeyezviyo zvinoumbwa nezvikamu zvose zvezviyo-bran (fiber-rich outer outer layer), endosperm (pakati), uye chirwere (chikamu chemukati chemukati). Zvose zviyo zvinofanira kuva 100% zvekernel yekutanga. Zvinosanganisira zviyo zvakadai semaranth, barley, buckwheat, chibage (chibage chakakwana uye popcorn), mbira, oats, quinoa, mupunga (maronda uye mavara) rye, maruva (milo), teff, triticale, gorosi (spelled, emmer, farro, Kamut, durum, bulgur, cracked korosi uye gorosi majiro), uye mupunga wesango.

Mbeu dzose dzakatsiva zvakakonzerwa nekugadziriswa, zvakanatswa zviyo zvakadai sechingwa chena, mucheka mutsvuku, uye masala machena, uye kana uchishandiswa panzvimbo yezviyo zvakagadzirwa zvinogona kubatsira kuvandudza ropa rako rega uye kukuchengetedza. Mbeu dzose dzinowedzera fiber, mavitamini, uye maminera kupfuura mavara machena. Vanomutsawo sukari yeropa pakuderera. Asi, nokuti mbeu yakazara iyo inobva mumakrohydrate , chikamu chako chinotofanira kuchinjwa.

Inokurudzirwa kuti uite zvinenge zvikamu zviviri zvezviyo zvako zvinodya zviyo zvose. Kana uchitarira zviyo zvakakwana, chengetedza tambo yegorosi rose kana chengetedza zvigadzirwa-mutsara wekutanga unofanira kutaura zvachose. Mavara aya anotaura, akadai, "akaitwa nemafuta akazara," "zviyo zvinomwe," kana kuti "multigrain" hazvirevi zviyo zvakakwana.

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Buckwheat Groats naKasha

Buckwheat groats haisi iko zviyo, asi pane chibereko chemavara ane mashizha. Izvo zvokudya zvisingabhadhari, zvinowanzogadzirwa kuva hupfu hwekuita zvinhu zvakadai separkcakes, noodles, nezvimwe zvinhu zvisingabhadhari. Apo bhakkwheat yakakangwa, inonzi kasha. Kasha ane unhu hwakanyanya-yakadai. Buckwheat neKasha zvinogona kushandiswa muzviyo zvezviyo zvakakwana pamwe chete nokudyiwa ivo pachavo. Dzimwe dzidzo dzinoratidza kuti buckwheat inogona kubatsira kuderedza ropa . Buckwheat inobatsirawo fiber uye mapuroteni. Dzorera buckwheat zvekudya kwako mangwanani kana kushandisa hupfu hwekugadzira zviyoke zvegorosi, asi yeuka kuchengeta zvikamu zvako mukutarisa.

1/2 mukombe yakabikwa ye buckwheat ine 78 makori, .5 g mafuta, 0 g mafuta akazara, 4 mg sodium, 17 g carbohydrate, 2.25 g fiber, <1 g shuga, 3 g mapuroteni.

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Bulgar

Bulgur isiri zviyo zvakanyanya kuwanikwa mu tabouli. Bulgar gorosi yave yakabikwa pamwe uye yakaomeswa kuitira kuti ikurumidze uye iri nyore kuita. Iine unyanzvi hushoma wekunyika uye nyoro, chewy texture. Iwe unogona kushandisa bulgar sekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwemanheru kana Inogonawo kushandiswa sechinhu chinoshandiswa kuti rive nevhu rakaoma, couscous, quinoa kana zvimwe zviyo zvezviyo. Wedzerai kune soups, salads kana veggie burgers.

1/2 mukombe yakabikwa ine 76 makori, 0 g mafuta, 0 g mafuta akazara, 5 mg sodium, 17 g carhydrate, 4 g fiber, 3 g mapuroteni.

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Spelled

Spelled isiri yekare yegorosi ine nutty, inonaka inonaka. Inowanzoita pasi muupfu asi inogonawo kubikwa sezvinoitwa uye inoshandiswa mudivi redivi. Spelled yakazara mune fiber uye mapuroteni uye inewo nzvimbo yakanaka ye calcium, magnesium, uye B-vitamini. Mapuroteni anogona kubatsira kuti uchengetedzere uye uchengetedze muviri wako.

1/2 kapu yekubika yakagadzirwa rine nezve: 123 makoriori, <1 g mafuta, 0 g mafuta akazara, 5 mg sodium, 25,5 g gorohydrate, 4 g fiber, 6 g protein.

Ramba uchiyeuka kuti spelled inowedzera kabodihydrate ne 1/2 kapu kune imwe yezviyo yakataurwa, iyo inonyanya kukosha kana uri kutevera kudya kwakagadzika kwema carbohydrate kana kutarisa kuderedza kudya kwako kwehydrohydrate. Sezvo mutemo wega wega, nguva dzose uganise zviyo zvako kwete kupfuura 1 kapu kana 1/4 yeplate yako purota.

> Sources:

> Holzmeister, Lee Ann. Hot breakfast breakfast cereal. (2014, November / December). Chirwere Cheshuga Kuzvibata, 31 (6), 60-64.

> Lehman, Shereen, MS. Tsvina-yekare yehutano hutano husingaperi.

> Murray, Jennifer. Chii chinonzi buckwheat? Buckwheat inotsanangurwa.

> Whole Grain Council. Chii chinonzi zviyo zvose?