Kuchokera ku Bulgar kupita ku Quinoa: Kodi Ndi Mbewu Yotani Yoyenera Chakudya Chanu?

Zamkati

• Nchifukwa chiyani mbewu zili zabwino kwa ine?
• Kodi chakudya cha mbewu zosiyanasiyana chimakwanira bwanji?
• Mbewu wathanzi kudzoza
• Amaranth
• Yesani maphikidwe awa:
• Balere
• Yesani maphikidwe awa:
• Mpunga wabulauni
• Yesani maphikidwe awa:
• Bulgur
• Yesani maphikidwe awa:
• Msuwani
• Yesani maphikidwe awa:
• Omasulidwa
• Yesani maphikidwe awa:
• Kinoya
• Yesani maphikidwe awa:
• Zipatso za Tirigu
• Yesani maphikidwe awa:
• Pasitala wathunthu wa tirigu
• Yesani maphikidwe awa:
• Kufotokozera mwatsatanetsatane za njere iliyonse ndi momwe mungaphike

Phunzirani za mbewu 9 zodziwika bwino (osati zofala) ndi chithunzichi.

Mutha kunena kuti zaka za m'ma 2000 America ili ndi kukonzanso kwa tirigu.

Zaka khumi zapitazo, ambiri a ife sitinamvepo zochuluka za tirigu wochuluka, monga tirigu, mpunga, ndi msuwani. Tsopano, mashelufu atsopano (kapena, molondola, akale) omwe amagulitsa mashelufu.

Chidwi cha zosakaniza zapadera komanso zomwe zimapangitsa kuti anthu azikhala opanda gluteni zachititsa kuti mbewu zizikhala zodziwika bwino.

Kuchokera ku bulgur ndi quinoa mpaka freekeh, pali zosankha zosawerengeka zomwe mungasankhe mukamakambirana maphikidwe amadzulo.

Ngati mukumva kuti mukuyenda pang'ono m'nyanja yambewu zambiri, takufotokozerani zaupangiri uwu pazakudya zopatsa thanzi komanso njira zophikira za njere wamba komanso zachilendo.

Koma choyamba, nazi kutsitsimutsa mwachangu pazomwe chimakhala chimanga ali, ndi zomwe amapereka pazaumoyo.

Nchifukwa chiyani mbewu zili zabwino kwa ine?

Njere ndi mbewu yaing'ono, yodyedwa yomwe imakololedwa kuchokera ku chomera mu banja laudzu. Zina mwa mbewu izi ndi tirigu, mpunga, ndi balere.

Njere zambiri zomwe zimadutsa mayina osiyanasiyana ndizomwe zimachokera kuzomera zodziwika bwino zoyambirirazi. Mwachitsanzo, Bulgur ndi tirigu wathunthu, wosweka, komanso wophika pang'ono.

Nthawi zina, zakudya zomwe timawona kuti njere sizili mgululi, chifukwa sizimachokera ku udzu ndipo zimadziwika kuti "zachinyengo." Komabe, mwazinthu zothandiza, ma psuedocereals monga quinoa ndi amaranth amadziwika kuti ndi mbewu monga chakudya.

Kuti mupindule kwambiri, USDA imalimbikitsa kupanga theka la mbewu zanu zonse.

Kodi chakudya cha mbewu zosiyanasiyana chimakwanira bwanji?

Tawonani momwe mbewu zingapo zimakhalira, kuyambira pamiyeso yakale mpaka zatsopano, mpaka kumsika wamba.

Mbewu wathanzi kudzoza

Ngati simukudziwa momwe padziko lapansi mungatumikire mbewu monga bulgur kapena freekeh, mungafunike kudzoza pang'ono. Kodi mumadya chiyani amaranth kapena zipatso za tirigu ndi?

Nazi zitsanzo zokoma zomwe zingakuthandizeni kuti muyambe:

Amaranth

Ngakhale kwenikweni ndi mbewu, amaranth imakhala ndi michere yofanana ndi njere yonse. Kuphatikiza apo, ili ndi magnesium ndi phosphorous, michere yomwe imathandizira mafupa athanzi.

Yesani maphikidwe awa:

Chakudya cham'mawa Amaranth ndi Walnuts ndi Honey kudzera pa Epicurious

Zophika Zukini Amaranth Patties kudzera pa Veggie Inspired

Balere

Mukamagula balere, onetsetsani kuti ndi balere wonyezimira (akadali ndi mankhusu ake akunja), mmalo mwa ngale ya ngale, yomwe imayengedwa.

Yesani maphikidwe awa:

Msuzi wa Ginger Wosakaniza ndi Hulled Barley kudzera pa Food52

Purple Barley Risotto Ndi Kolifulawa kudzera New York Times

Mpunga wabulauni

Kudya kopanda gilateni wamkulu pamene mukulakalaka mpunga, kumbukirani kuti mpunga wofiirira umatenga nthawi yayitali kukonzekera pa stovetop kapena mu wophika mpunga kuposa mpunga woyera. Werengani mphindi 40-45.

Yesani maphikidwe awa:

Mpunga Wokazinga Wamasamba ndi Brown Rice ndi Dzira kudzera pa Culinary Hill

Turkey, Kale, ndi Brown Rice Soup kudzera pa Food Network

Bulgur

Tirigu wa Bulgur ndiwodziwika kwambiri m'ma mbale ambiri aku Middle East, ndipo amafanana mofanana ndi msuwani kapena quinoa.

Yesani maphikidwe awa:

Nkhumba Zomwera ndi Bulgur Stuffing kudzera a Martha Stewart

Tabbouleh Saladi kudzera pa The Mediterranean Dish

Msuwani

Onani zolemba ndi zolemba kuti muwone kuti msuwaniwo ndi tirigu wathunthu kuti mupeze chakudya choyenera. Couscous amathanso kukonzedwa, m'malo mwa tirigu wathunthu.

Yesani maphikidwe awa:

Chofufumitsa cha Broccoli ndi Cauliflower Couscous kudzera pa Uproot Kitchen

Salmon yachangu ndi Msuweni ndi Cilantro Vinaigrette kudzera ku The Kitchn

Omasulidwa

Komanso chakudya chodyera ku Middle East, chimadzaza ndi ma fiber komanso zopatsa thanzi, monga protein, iron, ndi calcium.

Yesani maphikidwe awa:

Kolifulawa wokazinga, Freekeh, ndi Msuzi wa Garlicky Tahini kudzera pa Cookie ndi Kate

Freekeh Pilaf ndi Sumac kudzera ku Saveur

Kinoya

Ngakhale kuti quinoa imakhala yopanda mchere, imakhala ndi mankhwala omwe kafukufuku wina amawapeza akhoza kukwiyitsa anthu ena omwe ali ndi matenda a leliac. Kafukufuku wina akuwonetsa kuti sizimakhudza anthu omwe sagwirizana ndi gluten.

Ngati muli ndi matenda a leliac, kambiranani ndi akatswiri azaumoyo kuti mumvetsetse ngati kuwonjezera quinoa muzakudya zanu kungakupindulitseni.

Yesani maphikidwe awa:

Slow Cooker Enchilada Quinoa kudzera nandolo ziwiri ndi pod yawo

Wodzaza Greek Quinoa Salad kudzera pa Half Baked Harvest

Zipatso za Tirigu

Maso onse a tiriguwo ndi otafuna komanso okoma, kuwonjezera mawonekedwe abwino ndi kununkhira kwa chakudya.

Yesani maphikidwe awa:

Tirigu Berry Saladi ndi maapulo ndi Cranberries kudzera pa Chew Out Loud

Nkhuku, Katsitsumzukwa, Phwetekere Wouma Dzuwa, ndi Zipatso za Tirigu kudzera pa Mom Foodie

Pasitala wathunthu wa tirigu

Ochepera ma calories ndi carbs komanso wokwera kwambiri kuposa fiber yoyera yoyera mnzake, yesani kuzisinthanitsa kuti zisinthe m'malo athanzi.

Yesani maphikidwe awa:

Pasitala wa Katsitsumzukwa ka Lemony kudzera pa Kudya Chabwino

Tirigu Wonse Spaghetti ndi Meatballs kudzera pa Masiku 100 a Chakudya Chenicheni

Kufotokozera mwatsatanetsatane za njere iliyonse ndi momwe mungaphike

Ngati mukufuna kupita kukayesa popanda kutsatira njira, mutha kupeza zambiri zamomwe mungakonzere njere iliyonse pansipa. Zonse zokhudza thanzi zimachokera pa chikho chimodzi cha tirigu wophika.

Chifukwa chake, phulani! (Kapena kuwira, kuwira, kapena kutentha.) Simungathe kupita molakwika kupeza mbewu zonse m'zakudya zanu.

Sarah Garone, NDTR, ndi wolemba zaumoyo, wolemba zaumoyo pawokha, komanso wolemba mabulogu azakudya. Amakhala ndi amuna awo ndi ana atatu ku Mesa, Arizona. Mupezeni akugawana zambiri zaumoyo ndi thanzi komanso (makamaka) maphikidwe athanzi ku Kalata Yachikondi ku Chakudya.