John Myers
Amatchedwa emmer, khorasan, kapena einkorn ndipo akukumana ndi kusinthika: mbewu zakale. Zinayambitsa mitundu yamakono ya mbewu zomwe zimalima masiku ano. Nkhaniyi ikukufotokozerani chifukwa chake kungakhale koyenera kuyesa mitundu yakale yambewu yomwe yakhalapo zaka masauzande ambiri.
Mwachilengedwe kuphika ndi tirigu wakale
Mitundu yakale yambewu ikusangalala kutchuka kwambiri. Kumbali imodzi chifukwa tirigu ali ndi mbiri yoyipa, kumbali ina chifukwa kuchuluka kwake kwa michere kumakhala kochititsa chidwi. Bungwe la Federal Center for Nutrition (BZfE) limafotokoza makamaka za zinki ndi mapuloteni, omwe ndi apamwamba kwambiri kuposa tirigu wamakono. Mkate wopangidwa kuchokera ku mbewu zakale ndi zakudya zina umathandizira kuti munthu azidya zakudya zopatsa thanzi komanso amathandizira ma vegans kuti akwaniritse zosowa zawo zamapuloteni ndi chakudya chochokera ku mbewu. Mbewu zakale za Einkorn, Emmer & Co. zimawoneka zachilengedwe komanso zokhazikika kwa ogula. M'malo mwake, kupatula ma spelled, sanadulidwepo ndikusinthidwa mwanjira ina - koma izi zimawononga pang'ono mawonekedwe awo ophika. Ndipo: Ngati mukufuna kupewa mapuloteni a gluteni, muyenera kudziwa kuti mbewu zakale zimakhalanso ndi gluteni ndipo sizoyenera ngati chopangira maphikidwe opanda gluteni.
Maphikidwe a tirigu akale: muyenera kusamala chiyani?
Ngati mukufuna kugwiritsa ntchito mbewu zakale pophika maphikidwe, pali zinthu zingapo zomwe muyenera kuziganizira. Palibe zovuta ndi maphikidwe olembedwa: Chifukwa cha ubale wapamtima ndi tirigu, zinthu zophika zimakhala zofanana ndipo mutha kusinthana mosavuta mitundu iyi ya ufa wina ndi mnzake. Tirigu wa Khorasan (kamut) atha kugwiritsidwanso ntchito kuphika monga mwanthawi zonse. Chifukwa cha kuchuluka kwa gluteni, pasitala imakhalanso yabwino kwambiri. Kuphika mkate kapena ma rolls okhala ndi tirigu wa Emmer kungakhale kovuta kwambiri. Ndi bwino kusakaniza ndi mitundu ina. Izi zimagwiranso ntchito ku einkorn, yomwe ingagwiritsidwe ntchito pokonzekera mtanda wofewa kwambiri. Mutha kufinya ma flakes a muesli wakale kuchokera kumbewu zonse. Rye wakale kapena rye osatha ndiabwino pokonza mumtanda wowawasa ndi mkate wopanda ufa. Popeza amakoma kuposa rye wamba, ndinso nsonga ya makeke monga mabisiketi ndi gingerbread.
Kodi amaranth ndi chiyani kwenikweni?
Amaranth ndi otchedwa pseudocereal. Kuchokera pamalingaliro achilengedwe, si njere, koma ndi ya banja la nkhandwe. Koma pali kufanana kwina kwa njere: amaranth amapanga njere zomwe zimakhala ndi wowuma. Chifukwa chake, imatha kukonzedwa ndikugwiritsidwa ntchito mofananamo ndi mbewu zambewu. Ndikoyenera, mwachitsanzo, ngati m'malo mwa mpunga.
Kununkhira kwamphamvu ndi kukoma kwa mtedza pang'ono kumagwirizana bwino ndi zakudya zambiri zamtima, monga masamba ophika kapena nyama. Amaranth ndi oyeneranso ngati gawo la casseroles kapena ngati chophatikizira chapamtima mu supu kapena ngati gawo la saladi zamtima. Itha kuphwanyidwa kapena kugwa, kudzitukumula ndikugwiritsidwa ntchito kusakaniza muesli kapena zokhwasula-khwasula. Kuphatikiza pa njere, mbali zina za mbewu zimatha kudyedwanso: masamba, mwachitsanzo, amakhala ndi kukoma kofanana ndi chard kapena sipinachi ndipo amatha kukonzedwa ngati masamba. Ma inflorescence achichepere amathanso kugwiritsidwa ntchito motere, amalawa mtedza pang'ono ngati mbewu.
Njere ya pseudo imatengedwa kuti ndi yathanzi kwambiri. Koposa zonse, mapuloteni ake a magalamu 16 pa magalamu 100 ndi apamwamba kuposa amitundu yambiri ya tirigu ndipo amapangitsa kuti amaranth akhale gwero labwino la mapuloteni. Chitsulo chake (9 mg) ndi calcium (215 milligrams) chimakhalanso chokwera kuposa cha zakudya zofananira. Amaranth ndi chakudya chopanda gilateni, chifukwa chake chikhoza kukhala chosangalatsa m'malo mwa zakudya zina za tirigu kwa anthu omwe ali ndi matenda a celiac. Komabe, kusowa kwa gilateni kumatanthauzanso kuti amaranth ingagwiritsidwe ntchito pophika ndi kusungirako: nthawi zonse imayenera kusakanizidwa ndi tirigu, rye kapena ufa wosalala kuti mupange mtanda woyenera. Chifukwa ufa si woyenera kwa odwala celiac, kusankha maphikidwe ophika ndi amaranth kumakhalabe kotheka.
Ngakhale kuti kalembedwe kolondola malinga ndi dikishonale ndi “Amarant”, Baibulo la padziko lonse la “Amaranth” lakhazikitsidwanso ku Germany. Izi zitha kukhala chifukwa, mwa zina, ndi kalembedwe kofananira pazinthu zambiri. Ngati muli ndi chinthu m'manja mwanu chomwe sichinasindikizidwepo "Amaranth", koma kalembedwe ka Chijeremani, izi zikhoza kukhala chizindikiro chakuti phala la pseudo limachokera ku ulimi wapakhomo. Komabe, amaranth nthawi zambiri imatumizidwa kuchokera ku Central ndi South America.
Zakudya zokhala ndi tirigu wakale: kuchokera ku casseroles kupita ku supu
Kuwonjezera pa zinthu zophikidwa, mitundu yakale ya tirigu ndi yoyenera kukonzekera supu, mphodza, ndi phala. Mbewuzo zimathanso kukhala ngati mbale yakumbali ndikulowetsa mpunga, mwachitsanzo. Risottos ndi casseroles ndi malo ena omwe amagwiritsidwa ntchito pokonza. Ndipo potsiriza, pali mowa wina womwe umaphikidwa ndi mbewu zakale. Mwa njira, ngati mukuyang'ana zopangira zophika zopanda gluteni, pseudo-cereals monga amaranth, buckwheat, ndi quinoa zingakhale zosankha. Katswiriyo akuwulula malangizo ena m'nkhani yakuti "Ndi zakudya ziti zomwe zilibe gluten?".
