Tom qab tag nrho, lawv yog ib qhov chaw muaj fiber, vitamins, minerals, qhov tseem ceeb amino acids thiab complex carbohydrates, uas maj mam nqis thiab pab kom peb muaj kev xav ntawm satiety rau ib lub sij hawm ntev. Tiam sis oatmeal, buckwheat los yog semolina porridge, uas nws saj paub txog peb los ntawm me nyuam yaus, nws yog qhov nyuaj rau kev sim siab: lawv zoo li qub, "tsis nyiam" rau peb. Tej zaum, xws li, yog li ntawd, cereals thiab legumes rau peb cov khoom noj nyob hauv ib qho chaw tsis muaj kev ntxub ntxaug. Nrog ib tug loj ntug los ntawm lwm cov thawj coj nyob rau hauv peb cov phaj, tsuas yog ob cov qoob loo - mov thiab nplej. Nyob rau hauv cov ntaub ntawv no, nws yog ntau refined, refined khoom: av mov, dawb qhob cij, processed pob kws ntsiav, uas ua ib pluag tshais. Nyob rau hauv lawv, nyob rau hauv kev sib piv nrog tag nrho cov nplej, muaj tsawg dua fiber (noj haus fiber ntau), cov vitamins thiab microelements, uas ua rau cereals thiaj li pab tau. Yog li, nyob rau hauv unrefined nplej, nyob ntawm ntau yam, txog li 13.5% ntawm fiber yog muaj, tab sis nyob rau hauv hom qoob mog hmoov - tsuas yog ib feem ntawm ib feem pua. Yog tias tsis muaj lub cev tsis muaj zog, kev ua haujlwm hauv txoj hnyuv yog tsis tuaj yeem tsis tas ua kom tshem tau cov tshuaj tawm los ntawm lub cev, tab sis nws tseem yog lub luag haujlwm rau kev tswj hwm peb cov kev tiv thaiv: txog 70% ntawm cov qe ntshav dawb nyob hauv nws cov mucosa. Kev haus kom tsawg ntawm fiber ntau yuav muaj feem tsim muaj cov kab mob khees xaws thiab pab tswj cov qib roj cholesterol. Thiab ua li cas yog tias koj sim cov khoom tshiab, thaum peb muaj me ntsis lossis txawv txawv thiab tseem tsis tau tswj kom coj peb? Tshiab, ntawm chav kawm, lawv yuav tau suav hais tias tsuas yog conditionally: qhov no tsis yog txiv hmab txiv ntoo ntawm niaj hnub yug me nyuam, tab sis tus paub rau millennia cereals thiab legumes. Lawv tuaj yeem nrhiav tau hauv cov khw muag khoom noj khoom haus hauv zaub mov lossis cov koom haum tshwj xeeb ntawm cov khoom noj khoom haus hauv khw muag khoom loj. Thiab qhov paub qhov no yog tsim nyog siv sijhawm los tshawb nrhiav.
Barley
Barley mus saj yog tag nrho nruab nrab nyob rau hauv thiaj li ua kom lub tuam txhab yuav luag txhua yam khoom - thiab salty, thiab qaub, thiab txawm qab zib hom txiv hmab txiv ntoo qhuav. Barley yog ua los ntawm barley (qhov no yog crushed, unpolished barley): nws yog nplua nuj nyob rau hauv fiber ntau thiab ntau ntau tseem ceeb tshaj qhov paub ntau pearl barley (uas yog ib tug polished grain). Nws yog dav siv
Spulta
Spelled nws yog hu ua nyob rau hauv Teb chaws Europe, nyob rau hauv Teb Chaws Asmeskas nws yog muag nyob rau hauv lub npe "kamut", thiab nyob rau hauv Russia muaj ib qho analogue-polba. Tag nrho cov hom nplej muaj keeb kwm ntev: lawv tau hlob nyob rau hauv ancient Egypt, Babylon, Kievan Rus. Niaj hnub nim no kev nyiam muaj qhov chaw: nws muaj ntau cov protein ntau dua li hom qoob mog nplej, thiab ntau cov zaub mov (xws li selenium). Tshwj xeeb kev pab: nyob rau hauv lub spelse yog ntau yam tseem ceeb unsaturated rog, thiab nws cov gluten, uas nyob rau hauv nws nyob tus yeees sib txawv los ntawm uas pom nyob rau hauv lub nplej peb paub me ntsis, yog nplua nuj nyob rau hauv tseem ceeb amino acids. Tsis tas li, spelta yog ib qho zoo heev ntawm magnesium.
Liab kua liab
Qhov no tsis yog tshwj xeeb ntau yam, tab sis tsuas yog ripe thiab purified lentils: liab nws muaj nws cov tub ntxhais, devoid ntawm ib tug txheej plhaub. Lub saj tsis ci li ntawm ntsuab (nrog plhaub), tab sis nws npaj tau sai dua: hauv 1 feeb tsuas ua khoom noj, liab lentils tig rau hauv cov qos yaj ywm. Nws yog zoo siv nyob rau hauv zaub casseroles thiab soups nrog ib qho ntxiv ntawm lub spices - curry, cumin, cardamom thiab kua txob. Cov txiaj ntsim zoo: Lentils liab zoo txaus noj, dhau li ntawd nws yog ib lub khw muag khoom ntawm cov protein thiab fiber ntau, tab sis lub barley zoo nyob rau hauv ib qho khoom qab zib nrog cucumbers thiab seafood ... los yog tsuas yog ib sab phaj nrog ntsev thiab txiv roj roj. Ib lub pob ntseg rau cov neeg uas tsis haum rau gluten (gluten), uas yog cov nplej: barley kuj muaj cov protein no. Tshwj xeeb kev pab: barley yog nplua nuj nyob rau hauv cov vitamins PP thiab B, magnesium thiab selenium.
Kinoa
Nyob rau hauv ib lub sij hawm nws yog ib tug nyiam cov khoom ntawm Incas. Cov phau ntawv txhais lus botanical qhia meej tias nws tsis yog cereal, tab sis ib qho zaub. Nws me ntsis nplej yeej zoo ib yam li cereals - thiab npaj tib txoj kev. Tom qab 15 feeb ntawm kev ua noj ua haus, lawv ua pob tshab - li no, nws yog lub sij hawm kom tshem tawm cov zaub mov los ntawm tshav kub. Ua ntej yuav ua noj ua haus, koj tuaj yeem qhuav naam rau hauv lub laujkaub: qhov no yuav txhim khu lub saj thiab muab ib daim ntawv zoo tshaj plaws. Kinoa zoo rau kev siv hauv cov zaub nyoos, tab sis nws yog qhov zoo tshaj plaws los saj cov laug, ntxiv txuj lom mus saj. Tshwj xeeb kev pab: kinoa muaj ntau cov protein, magnesium, vitamin B
Soybeans
Feem ntau cov taum mog tshwm sim hauv daim hlau tsuas yog tom qab ua ntev ntev: nws yog fermented (uas yog tshuav mus rau ferment), thiab ces tofu, kua ntses, pasta los yog "nqaij" yog ua los ntawm cov "mis". Raw taum pauv yog ntev npaj (tsuas yog rau soaking ua ntej ua noj ua haus siv txog li yim teev) thiab qeeb digested. Tab sis yog tias koj noj lawv zoo li qub li taum taum (tom qab tag nrho, kua yog kuj yog ib legume nroj tsuag), ces lawv yuav tsis poob nws nyob rau hauv tag nrho, tsis nyob rau hauv saj, tsis nyob rau hauv favour. Yuav kom me ntsis ceev txog cov txheej txheem, tom qab soaking, Fry lub taum nyob rau hauv lub wok nrog rau zaub. Txawm tias nrog cov taum pauv, koj tuaj yeem ua kua zaub, pates, thiab yog hais tias koj noj cov taum lauj kaub tais diav, nws tuaj yeem kib zaub nrog qej thiab sib tov nrog zaub thiab nqaij nruab deg. Tshwj xeeb nyiaj: soy, tus thawj coj ntawm legumes thiab cereals rau cov protein, yog kiag li indispensable rau vegetarians thiab rau tag nrho cov neeg uas tsis xav kom cov tsiaj cov proteins.
Amaranth
Qhov tshuaj ntsuab no yog lub ntsiab ntawm cov Aztecs lub ntsiab, thiab tam sim no, tom qab ntau centuries ntawm oblivion, nws rov mus rau cov kev noj haus niaj hnub. Cov pob zeb zoo nkauj amaranth, uas muaj qhov muag nutty saj, yuav tsum tau siav txog plaub caug feeb, tom qab uas lub porridge yuav zoo ib yam li polenta hauv taub hau. Koj tuaj yeem zom cov grain nyob rau hauv ib lub hmoov hmoov thiab siv nws rau pancakes, los yog koj tuaj yeem ua paj kws los ntawm lawv siv tib lub tshuab ua pob kws. Tshwj xeeb kev pab: Amaranth yog nplua nuj zoo amino acids nyob rau hauv protein, magnesium thiab vitamin E (nws nyob rau hauv amaranth yog yuav luag tib yam li nyob rau hauv txiv roj roj). Txawm li cas los xij, nws tsis muaj gluten, uas qee zaus ua rau tsis haum.