Ịhọrọ Mkpụrụ zuru ezu Dị Mma Maka Ahụ Ike Gị

Mkpụrụ zuru ezu bụ mkpụrụ osisi nke akụkụ nile nke ọka-nke bran (ụrọ elu nke bara ọgaranya), njedebe (n'etiti), na germ (akụkụ ahụ dị n'ime ya bara uru). Mkpụrụ zuru ezu ga-abụ 100% nke kernel mbụ. Ha na-agụnye ọka dịka amaranth, barley, buckwheat, ọka (ọka na ọka blọgụ), millet, oats, quinoa, osikapa (aja aja na agba) rye, sorghum (milo), teff, triticale, wheat (spelled, emmer, farro, Kamut, durum, bulgur, kụrụ ọka wit na ọka wit), na osikapa ọhịa.

Mkpụrụ zuru ezu dị mma maka ihe edozi, ọka ndị a nụchara anụcha dị ka achịcha ọcha, osikapa ọcha, na pasta ọcha, ma mgbe a na-eji ya na ọka grains nwere ike inye aka mee ka ọbara gị dịkwuo mma. Mkpụrụ zuru ezu nwere ọtụtụ eriri, vitamin, na mineral karịa ndị na-acha ọcha. Ha na-ebikwa ndị na-aṅụ ọbara n'ọgba ọsọ. Ma, n'ihi na mkpụrụ ọka zuru ezu bụ isi iyi nke carbohydrate , akụkụ gị ka kwesịrị imezi.

A na-atụ aro ka ị mee ma ọ dịkarịa ala 1/2 nke ọka ọka gị dum. Mgbe ị na-achọ ọka zuru ezu, chọpụta stampụ ọka dum ma ọ bụ chọpụta ndepụta mgwa ihe-ihe mbụ mgwa ihe kwesịrị ikwu zuru ezu. Ndepe na-ekwu azịza, dịka "ejiri mkpụrụ ọka zuru ezu," "ọka asaa," ma ọ bụ "multigrain" abụghị ụyọkọ ọka.

1 -

Buckwheat Groats na Kasha

Ugbo buckwheat abughi nkpuru, ma nkpuru nke akwukwo osisi. Ha bụ nri na-adịghị eri nri, nke a na-emekarị ntụ ọka iji mee ihe ndị dị ka pancakes, noodles, na ngwaahịa ndị ọzọ na-abaghị uru. Mgbe a na-agbachasị buckwheat, a na-akpọ ya kasha. Kasha nwere ekpomume na-esiwanye ike. Buckwheat na kasha nwere ike iji na ọka ọka zuru oke ma rie onwe ha. Ụfọdụ nnyocha na-egosi na buckwheat nwere ike inye aka belata ọbara mgbali . Buckwheat bụkwa ezigbo isi iyi na protein. Gbanwee buckwheat maka ụtụtụ ọka ụtụtụ gị ma ọ bụ jiri ntụ ọka ahụ mee pancakes dum, mana cheta na ị ga-edebe akụkụ gị.

1/2 esi nri nke buckwheat nwere calorie 78, .5 g abụba, 0 g abụba jupụtara, 4 mg sodium, 17 g carbohydrate, 2.25 g eriri, <1 g sugar, 3 g protein.

2 -

Bulgar

Bulgur bụ ọka zuru ezu nke a na-ahụkarị na tabouli. A na-edozi ọka wit nke ọma na nke a mịrị amị ka o wee dị mfe. O nwere ekpomeekpo ekpri nke oma na obi iru ala, chewy. Ị nwere ike iji bulgar dị ka nri ọka ụtụtụ ma ọ bụ nri n'akụkụ maka nri ehihie ma ọ bụ nri abalị. A pụkwara iji ya dịka ngbanwe maka osikapa agba aja aja, couscous, quinoa ma ọ bụ ụdị ọka ndị ọzọ. Tinye ya na soups, salads ma ọ bụ veggie burgers.

1/2 cup cooked nwere calorie 76, 0 g abụba, 0 g abụba jupụtara, 5 mg sodium, 17 g carbohydrate, 4 g fiber, 3 g protein.

3 -

Edee

Ntucha bụ ọka nkịtị n'oge ochie na-esi ísì ụtọ. Ọ na-abụkarị ala n'ime ntụ ọka mana enwekwara ike esi ya ya dị ka ọ dị ma jiri ya mee ihe na efere n'akụkụ. Ntughari bara uru na eriri na protein ma bu kwa isi iyi nke calcium, magnesium, na vitamin B. Protein nwere ike inyere gị aka ijigide ma jigide usoro ọgwụgwọ gị.

1/2 iko nke spel cooked nwere banyere: 123 calories, <1 g abụba, 0 g abụba jupụtara, 5 mg sodium, 25.5 g carbohydrate, 4 g fiber, 6 g protein.

Buru n'uche na spelled nwere ihe carbohydrate kwa 1/2 iko karịa mkpụrụ ọka ndị ọzọ a kpọtụrụ aha, nke dị mkpa karịsịa ma ọ bụrụ na ị na-agbaso nri carbohydrate na-agbanwe agbanwe ma ọ bụ na-achọ ka ị belata ihe oriri carbohydrate. Dịka ntụziaka n'ozuzu, kwụchaa ọka gị mgbe ọ bụla karịa 1 cup ma ọ bụ 1/4 nke efere gị kwa nri.

> Isi mmalite:

> Holzmeister, Lee Ann. Hot nri ụtụtụ ọka ọṅụṅụ. (2014, November / December). Ọchịchị Onwe-ahụ Ọrịa Shuga, 31 (6), 60-64.

> Lehman, Shereen, MS. Nri ọka zuru oke nke oge ochie.

> Murray, Jennifer. Kedu ihe buckwheat? Buckwheat kọwara.

> Mkpụrụ ọka dum. Kedu ọka zuru oke?