Lub ntsiab yam ntawm cereals: ib daim ntawv teev cov duab

Qhov tsab xov xwm yuav feem ntau yuav ntawm kev txaus siab rau cov neeg uas ua, los yog tsawg kawg sim mus nyob ib lub noj qab nyob zoo txoj kev ua neej. Nws yog tsis muaj daim card uas ib tug loj luag hauj lwm nyob rau hauv no yog cov khoom noj kom. Muaj yuav tsis ua li cas tsis muaj cov cereals nyob rau hauv cov khoom noj. Cia saib lub ntsiab hom ntawm cereals, tham txog lawv cov kev pab thiab tsis zoo yam ntxwv, calorific nqi thiab xav txog lwm yam tseem ceeb thiab nthuav cov ntsiab lus.

Txheej txheem cej luam

Kom, kuas kev noj haus yog tsim nyog xwb tsis mus ncaws pob thiab ua qauv. Nws tseem ceeb heev kom ua raws li ib tug khoom noj uas muaj tej yam kab mob, xws li mob ntshav qab zib, pais plab rwj, thiab lwm yam Feem ntau, porridge yog optionally cereal mus rau 3 lub sij hawm ib hnub twg, tsuas yog ib lub sij hawm txhua txhua hnub. Thaum tus so ntawm kev noj haus yuav tsum tau yuav tsum tau "kho".

Yog li ntawd, muaj yog cereals, uas nyob rau hauv Russia yog pheej yig, thiab muaj ntau yam zoo paub txog lawv. Cia wb mus, piv txwv li, buckwheat. Rau yav tom ntej croup, uas yog nplua nuj tsis tau tsuas yog cov nqaijrog, tab sis kuj complex carbohydrates thiab vitamins ntawm nyias pawg. Tab sis muaj ib co hom cereals zoo li quinoa, uas yog hnov tsis txhua leej txhua tus, thiab lawv raug nqi ntau. Cuaj kaum, nws yog ib tug heev pab tau cov khoom. Tam sim no wb mus ncaj qha rau lub npe.

Tag nrho cov ntawm buckwheat

Buckwheat, nws buckwheat los yog buckwheat, lub npe hu rau yuav luag txhua leej txhua tus ntawm peb. Raws li rau ntau cov lus ceeb toom, cov thawj lub sij hawm no cereal nyob rau hauv Is Nrias teb, nyob qhov twg nws pib mus rau cov txheej txheem hais txog 4 txhiab xyoo dhau los. Ua tau, nyob rau hauv Russia grits los ntawm tim Nkij teb chaws, raws li muaj tim khawv los nws lub npe. Tom qab kev tshawb fawb nyob rau hauv lub xyoo pua 20th, nws tau los ua tseeb hais tias cov "Greek cereals" muaj ib tug lossis loj npaum li ntawm cov vitamins thiab ib txoj lw ntsiab tsim nyog rau lub qub hauj lwm ntawm tib neeg lub cev. Uas yog vim li cas lub buckwheat pib mus hu "huab tais-nplej". Ntawm cov hoob kawm, niaj hnub no muaj ntau hom buckwheat, tab sis lub npe nrov tab sis ob peb tug. Tej zaum koj twb twv hais tias peb yuav tau tham txog yog tsis thermally cov zaub mov tiav. Lub grain muaj loj nyiaj ntawm ib txoj lw ntsiab thiab cov vitamins, yog li nws tus nqi noj haus siab. Muaj kuj yog buckwheat hmoov. Nws yog tsis haum rau cov uas ua ncuav, tab sis nws yuav ua tau pancakes, pancakes los yog buckwheat ncuav. Lub 100 grams ntawm cov khoom muaj txog 13-14 grams ntawm cov protein, 3.3 grams muaj roj thiab 62 grams ntawm carbohydrates, thiab nws yog tag nrho cov ntawm 313 kcal calorific nqi.

Nrov cereals: hom lub npe

Lub nto moo tshaj plaws thiab nrov cereals yog nplua nuj nyob rau hauv ib txoj lw ntsiab thiab vitamins, peb twb dealt nrog. Tab sis nws yuav tsum tau muab sau tseg hais tias muaj cereals uas yuav tsum tau noj tsis yog rau txhua leej txhua tus. Yog li no lawv yog nyob rau hauv peb daim ntawv teev tsis poob. Peb yuav tsuas tham txog cov pej xeem thiab tsis tshua muaj neeg pab tau cereals nrog ib tug tsawg kawg nkaus ntawm tsis zoo zog. Nyob rau hauv txhua rooj plaub, yog ib tug neeg noj qab nyob zoo, nws muaj peev xwm noj buckwheat, semolina, mov, thiab tsis muaj dab tsi phem yuav tshwm sim. Tab sis, ces dua nws tsis yog tsim nyog los tsim txom, raws li lawv muaj peev xwm tshwm sim teeb meem nrog digestion.

Kiag li tag nrho cov hom ntawm cereals - ib tug nroj noob. Yog li ntawd, nws yog lub feem ntau pab tau ntawm lawv. Nws yog ib zajlus kom hais tias noj ib leeg porridge yuav tsis tau. Tab sis hais tias yog dab tsi zoo cereals, li ntawd, nws yog ib qho kev xaiv rau siv nrog zaub, txiv hmab txiv ntoo, nqaij los yog ntses. Yog li, nws yog ua tau rau kom tau kev tsis yog ib tug txaus siab thiab pab tau, tab sis incredibly cua tais, thiab tag nrho cov no yuav yog cereals. Hom, muaj ntau lub npe, ib co kev uas peb muaj tam sim no suav hais tias.

Yuav ua li cas yog tsiaj qus mov thiab dab tsi nws noj thiab haus

Ib txhia hom cereal, ib tug yees duab thiab lub npe ntawm uas koj yuav nrhiav tau nyob rau hauv no tsab xov xwm muaj tsis muaj dab tsi ua rau li cas peb noj. Nyob rau hauv kev, qhov no siv rau cov tsiaj qus mov, nws yog dub. Nws tsis yog nyuaj rau twv hais tias cov dawb, nws muaj tsis muaj dab tsi. Qhov no siv tau rau ob leeg nws cov tsos thiab nqi hluav taws xob muaj nuj nqis. Lub npe tiag tiag ntawm dub mov - qus mov dej. Nyob rau hauv qhov tseeb, nws yog heev siab heev (1.5-3.0 m), hav iav nroj tsuag, uas los ntawm nws tus nqi noj haus yog nyob ze rau lub sowing ntawm mov.

Nyob rau hauv Russia, qhov no yog ib tug tsis tshua khoom, yog li tus nqi nyob rau hauv feem ntau, nws yog high school. Qhov kawg tus nqi yog kuj vim, thiab high zaub mov muaj nqis thiab rarity ntawm cereal. Nws tu yog ua hauj lwm rau-intensive thiab nqa tawm manually. Raws li rau tus nqi noj haus, lub hau mov yog hais txog 100 calorie ntau ntau ib 100 grams ntawm cov khoom. Nyob rau hauv cov ntaub ntawv no, muaj pes tsawg leeg muaj txog 16 grams protein, 79 grams carbohydrate, thiab 3 grams rog.

Zoo tagnrho rau cov hom ntawm cereals porridge

Yog hais tias koj thov kom liaj ua teb, ib co cereals muaj lub siab tshaj plaws nqi ntawm txhuas, txhua cov lus teb - oatmeal. Txawm li cas los, qhov no tsis yog hais txog plaub ya ri "Hercules" thiab cov zoo li, uas tau tshav kub-kho thiab ntawm tag nrho cov nplej, uas yog tsim nyog los npaj kom huv si rhaub. Oat groats nyob rau hauv nws muaj pes tsawg leeg muaj ib tug loj npaum li cas ntawm tooj liab, calcium, boron thiab hlau. Tsis tas li ntawd, nyob rau hauv no cereal muaj tseem impressive koob antioxidants uas ho ua rau kom cov kuj ntawm tus tib neeg lub cev mus kab mob thiab cov kab mob nyob rau hauv feem ntau. Feem ntau, oatmeal muaj cim thaj chaw rau lub plab thiab cov hnyuv ib ntsuj av. Muaj enveloping nyhuv, nws ntxuav cov hnyuv, deducing los ntawm nws slag thiab lwm yam "rubbish". Muaj ntau pom zoo kom noj oatmeal tsawg kawg ib zaug ib hnub twg rau noj tshais. Tsis rau ib yam dab tsi yog qhov no thiab noj rau ntau xyoo, tus British.

barley groats

Barley grits, nyob ntawm seb qhov kev yog muab faib ua ob pawg loj: thiab barley Peeled barley. Cov yav tas los yog crushed rau hauv 2-3 qhov chaw grain uas tsub kom nyob rau hauv loj 5-6 lub sij hawm thaum lub sij hawm ua noj ua haus cov txheej txheem. Ua noj pearl barley yuav tsum yog ntev txaus - los ntawm 60 mus rau 90 feeb. Porridge puv crumbly, tab sis tom qab txias yuav txhav, li ntawd nws yog tsim nyog los noj tam sim ntawd tom qab ua noj ua haus.

Raws li rau lub barley nplej, ces nws yog ua los ntawm unpolished nplej ntawm crushed barley. Peb hais tau tias cov khoom no muaj ob nws kev txawj thiab kev qaug zog. Number minerals thiab fiber yob dua no, tab sis mus zom barley grits , muab piv nrog pearl kev txiav txim ntawm qhov ntau zuj zus. Siav porridge txog 40-50 feeb, thiab cov grain nce txog 5 lub sij hawm.

Nyob rau hauv cereals nplej

Niaj hnub no peb yuav tau crushed, grinded thiab polished mov. Ntawm ib txawv cereal ua txoj kev. Piv txwv li, dawb mov yog cov grain uas los ntawm tus casing tau raug tshem tawm thiab ib feem ntawm cov aleurone txheej. Nyob rau hauv feem ntau qhov chaw yog ntxhib. Nws yuav tsum tau muab sau tseg tias cov sib txawv cereals nplua nuj nyob rau hauv cov hmoov txhuv nplej thiab sai heev digestible carbohydrates. Feem ntau nws yog hais txog 85-90%. Nyob rau hauv tas li ntawd, muaj yog ib feem ntawm ib tug impressive kev faib ua feem ntawm cov protein thiab fiber. Ntau nplej ntawm mov rau ib tug heev lub sij hawm ntev siv nyob rau hauv curative tshuaj, raws li lawv muaj tiag nws zog. Uas yog vim li cas, xav tias lub ntsiab hom ntawm cereals, tsis hais lub mov. Porridge los ntawm cov kab lis kev cai zoo kawg nkaus haum rau cov laus thiab cov me nyuam.

Luv luv rau legumes

Raws li koj tej zaum twb guessed, nws yuav tsum txog taum mog. By ua txoj kev nws yog muab faib ua ob peb pab neeg: cov polished, thiab tshwv piece. Txawm li cas los ntawm cov thawj txoj kev kho mob, koj yuav tau txais ib tug zoo thiab noj qab nyob zoo phaj. Nyob rau hauv txhua rooj plaub, tag nrho cov hom ntawm taum cereals, seb nti los sis nti tshwv taum mog polished, zoo absorbed los ntawm lub cev. Raws li rau ua noj ua haus cov txheej txheem, cov ua noj ua haus kav txog 30-60 feeb. Nyob rau tib lub sij hawm, ib co hom taum mog yog zoo meej raws li ib tug sab zaub mov. Raws li rau tus nqi noj haus, lub taum yog heev zoo, tab sis koj muaj peev xwm noj lawv nyob rau hauv cov khoom noj. Ib qho ntxiv uas yog tias tsis yog txhua to taub tus nqi ntawm cov khoom, tab sis nyob rau hauv vain. Piv txwv li, kev noj haus noob taum kua zaub tsis yog tsuas yog tsawg-calorie, tab sis kuj noj, uas yog ib qho tseem ceeb heev nyob rau hauv kev noj haus.

Millet thiab maize

Lub ntsiab disadvantage ntawm pias yog tias ntev-lub sij hawm cia ntawm cereals yuav bitterness. Uas yog vim li cas nws yog pom zoo kom ntxuav ua ntej ua noj ua haus pias nyob rau hauv dej sov. Nyob rau hauv cov ntaub ntawv no, qhov tseem ceeb luag hauj lwm ua si los ntawm cov xim cereals. Yog li ntawd, tej zaum cov croup daj thiab kaj daj xim. Daj nyob rau hauv cov ntaub ntawv no yog xav paub ntau preferable. Qhov tseeb hais tias xws li ib tug pias vitreous tub ntxhais, thiab nws muaj ntau zog lub kawm ua noj thiab cov neeg siv khoom. Pulping txheej txheem yuav siv li 40-50 feeb nyob rau cov khoom zoo. Nws yuav tsum tau muab sau tseg tias hais tias kab lis kev cai cov nqaijrog tsis muaj txaus cov nqi ntawm cov amino acids, uas yog tsim nyog rau tib neeg lub cev. Nws yog yog li ntawd pom zoo kom siv friable porridges thiab puddings nrog mis nyuj, cheese los yog nqaij.

Raws li rau cereals ua los ntawm cov pob kws, nws yog heev pab tau rau peb lub cev. Firstly, nws pab tiv thaiv thiab zoo absorbed. Secondly, nws pab zom cov zaub mov thiab suab tsis ua kom ua xua. Raws li rau lub shortcomings ntawm cov nplej, ces lawv yog cov nyob rau hauv peb cov ntaub ntawv muaj. Qhov no puas nqaijrog thiab protracted pulping txheej txheem. Nyob rau hauv tas li ntawd, piv nrog rau lwm cov maize cov qoob loo thaum lub sij hawm ua noj ua haus me ntsis tsub kom nyob rau hauv volume (2-3 lub sij hawm).

Ib me ntsis hais txog qhov zoo ntawm cereals

Tag nrho cov hom ntawm cov cereals yuav tsum tau muaj kev tshuaj ntsuam kom zoo. Cuaj kaum, peb yuav tsum tau los mus txiav txim yuav ua li cas cov neeg siv yog nyob rau hauv tsos, saj, tsis hnov tsw thiab xim ntawm cov khoom. Piv txwv li, rancidity ntawd hais tias cov nplej yuav khaws cia rau ib ntev lub sij hawm, thiab cov xim hloov tshwm sim vim hais tias ntawm kev puas tsuaj. Nyob rau hauv no av noo cereals yuav tsum tsis txhob ntau tshaj 15%, nyob rau hauv uas tsis tshua muaj mob - 20% (legumes). Yog hais tias qhov no daim duab yog siab tshaj lub cai, nws yog tsis pom zoo mus yuav ib tug lub pob tw. Oatmeal yog khaws cia txog plaub lub hlis, thiab lwm yam ntawm cereals, daim ntawv teev cov uas koj yuav nrhiav tau nyob rau hauv no tsab xov xwm - txog li ib xyoo. Nyob rau hauv kev, nws yog tag nrho cov ntaub ntawv nyob rau hauv no lub npe. Noj cov khoom uas cereals, tig lawv thiab yuav noj qab nyob zoo. Nyob rau hauv qhov tseeb, nyob rau tib lub sij hawm mus ua noj ib tug qab thiab noj qab nyob zoo tais ntawm cereals los yog legumes yog ib qho yooj yim, koj yuav siv tau cov nqaij, zaub, qaub thiab qab zib txiv hmab txiv ntoo thiab berries. Nco ntsoov kom kawm tau.