Ngokusho koMkhandlu Wezolimo Zonke, uhlamvu olugcwele "luqukethe zonke izingxenye ezibalulekile kanye nezakhi zomzimba ezivela emvelweni yonke inzalo yokusanhlamvu." I-Whole Grain Council ibona ukuthi konke okusanhlamvu kungacutshungulwa kodwa kusenayo ibhalansi elifanayo lezakhi.
Okunye okusanhlamvu okujwayelekile kakade kujwayele kuwe, kodwa ungathola okuningi okungakaze uzame okwamanje, kufaka phakathi okunye okuzosebenza ezindlweni ezingenalo i-gluten . Uyathandeka? Bheka lezi zilimo eziyi-17 ezinempilo enempilo.
I-Amaranth
I-Amaranth ivela ePeru futhi yayiyisitshalo esikhulu sokudla kwama-Aztec asendulo. Akuwona okusanhlamvu okusanhlamvu okolweni, ama-oats, nebhali, ngakho-ke kubizwa ngokuthi 'i-pseudo-cereal.' Ihlanganiswa kulo lonke iqembu lokusanhlamvu ngoba linomlando omude wokusetshenziswa njengokusanhlamvu. I-Amaranth iphezulu amaprotheni namaminerali amaningi. Kuyinto engokwemvelo-gluten-free ngakho ingasetshenziswa ekuphekeni mahhala ngoba ayiqukethe gluten.
2 - Rice Rice
Irayisi elimnyama alwaziwa ngokuthi irayisi elimhlophe noma elibomvu, kodwa lingatholakala ezindaweni ezikhethekile zokudla ezitolo. I-pigment eyenza irayisi ibe yi-hue eyigugu e-purplish-black iqukethe ama- antioxidants futhi njengoba ingahlanjululwanga, ifaneleka njenge-grain fiber-rich rich grain.
3 - Ibhali
Ibhali yinye okusanhlamvu okuye kwaba khona iminyaka eminingi. Kungenzeka ukuthi waziwa kakhulu njengezinye izithako eziyinhloko kubhiya, kodwa futhi isetshenziselwa okusanhlamvu okujwayelekile. Ibhali njalo ephethe isikhwama esinzima kakhulu, ngakho-ke uzothola 'ibhali elipendekile' esitolo sakho sokudla. Ibhali eliphekiwe lihlanjululwa ngenye indlela, kodwa noma ngabe ingxenye yesikhukhula isusiwe, kusengcono kunokusanhlamvu okucwengile ngokuphelele.
Ngaphandle kokuphakama e-fiber, ibhali liwumthombo omkhulu wamaminerali njengama-manganese, selenium, ne-magnesium.
4 - irayisi enombala
Irayisi elibomvu lingumlayisi omhlophe nje esimweni sayo semvelo. I-still has a bran brown color cover, ngakho-ke i-fiber ephakeme kakhulu futhi inomsoco ngaphezu kwelayisi omhlophe. Irayisi elibomvu liphezulu selenium kanye nama-manganese. Kuthatha isikhashana ukupheka futhi ukuthungwa kwe-chewier, kodwa kungasetshenziswa ekuphekeni okuningi okubiza irayisi ejwayelekile. Futhi njenge-rice elimhlophe, ilayisi elibomvu litholakala ezinhlobonhlobo eziningana, kufaka phakathi i-rice eliphakathi nesikhathi eside nesikhashana.
5 - i-Buckwheat
I-Buckwheat akuyona uhlobo lokukolweni noma ngisho nokusanhlamvu. Ihlobene ne-rhubarb futhi ingenye yezinhlamvu ezingabonakali futhi ayi-gluten. I-Buckwheat iphezulu kuma-manganese ne-magnesium. Iphezulu e-fibre, enhle, kodwa kungaba nzima ukupheka futhi ingaba mushy too. Uzothola uhla lwezinhlayiyana ku-soba noodles ne-kasha.
6 - Ummbila
Ummbila uyamangaza abantu abathile ngoba bacabanga njengemifino. Kodwa ummbila ku-cob, cornmeal kanye ne-popcorn yizo zonke izinhlobo ezinhle kakhulu ezigciniwe eziphezulu futhi ezingenalo i-gluten. Ummbila ngempela unomsoco futhi uthole i-rap embi ngoba iphezulu kumatashi. Ibuye ifakwe phezulu ku-fibre kanye nenye yezinhlamvu zethu eziyizintandokazi ze-gluten-free .
7 - Emmer
U-Emmer uhlobo lwengqolowa, ngakho-ke akuyona i-gluten. Empeleni, kungenye yezinhlobo zakudala zokhula. Ngesikhathi esithile kuthiwa yi-farro. Qinisekisa ukuthi ubheka i-emmer yonke noma i-farro yonke, 'i-emmer' ekhonjiwe inguqulo ehlanjululwe. I-emmer yonke iphezulu fiber, amaprotheni, ne-magnesium.
8 - Kamut
I-Kamut yindlela yasendulo yekolweni ne-flavor ye-buttery kanye nokuqukethwe kwamaprotheni aphezulu. Futhi iphezulu ensimbi ne-magnesium. I-Kamut akuyona yonke into elula yokuthola, kodwa ungathola u-cereal okhukhumezekile, ama-crackers nofulawa ka-Kamut engxenyeni yokudla yemvelo yesitolo noma ezitolo ezikhethekile zokudla.
9 - i-Millet
I-Millet uhlobo oluthile lokusanhlamvu oluvame ukusetshenziswa njenge-porridge noma i-polenta eNdiya, eRussia, eChina naseNingizimu Melika. ENyakatho Melika, kuvame ukusetshenziswa njengezinyoni zezinyoni. I-Millet iyi-okusanhlamvu okungenayo i-gluten, ngakho-ke iphephile kubantu abanesifo se-Celiac noma ukuzwela kwe-gluten. It has a flavour gentle, futhi njengoba kuyinhlamvu okusanhlamvu encane, uzohlala uthola ifomu eligcwele-okusanhlamvu.
10 - Oats
Ama-oats aziwa ngokuthi okusanhlamvu okuphelele, futhi inani lokudla okunomsoco lifana nanyana uthengisa i-oats esheshayo yokupheka noma ukupheka i-oats enesikhathi eside. Zombili zilayishwe nge-fibre enempilo, amaprotheni, nama-antioxidants. Zonke izinhlobo ze-oats ziyiphunga, kodwa uma unesikhathi sokuchitha, zenzele umusa futhi upheke phezulu ama-oats we-steel cut, zihle kakhulu. I-oats ayi-gluten-free, kodwa kukhona ukukhathazeka kokungcola okuphambene .
11 - Quinoa
I-quinoa yi-corn-grain okusanhlamvu eNingizimu Melika futhi ivame ukusetshenziswa njengelayisi. Kodwa i-fiber ephakeme kune-rice, futhi ingenye yezinto ezimbalwa zokudla okutshalwe yizitshalo okuyisiprotheni ephelele, okusho ukuthi inezo zonke amino acid ezibalulekile. Kulula ukuthola i-quinoa elungele ukupheka, kodwa qiniseka ukuthi uthenga i-quinoa yangaphambi kokuhlanza. Uma kungenjalo, kuzodingeka ugobe futhi uhlanza i-quinoa yakho ngaphambi kokupheka, noma kuzola ukunambitheka.
12 - Rye
I-Rye yi-okusanhlamvu okuthiwa i-gluten ephezulu e-fiber futhi ephansi kwinhlawulo ye-glycemic ngakho kungaba kuhle kulabo ababuka i-carbs yabo. Futhi i-vitamin B-6, insimbi, ne-magnesium. I-Rye itholakala ekudleni kwe- Nordic , isibonelo, ngesinkwa se-pumpernickel. Uzothola u-rye isinkwa kanye nofulawa we-rye esitolo. Kwezinye izindawo, ungase ukwazi ukuthola i-triticale, okuyinto hybrid yekolweni kanye rye. Uzothola u-rye isinkwa kanye nofulawa we-rye esitolo. Kwezinye izindawo, ungase ukwazi ukuthola i-triticale, okuyinto hybrid yekolweni kanye rye.
13 - Amafutha
Imbiza yilezi okusanhlamvu ongahle wazi ngakho ngoba iningi lalo liya kulondla izilwane noma lenziwe ngemikhiqizo engewona ukudla. Ingqolowa-engenayo i-gluten futhi iphezulu kumavithamini amaningi, ama-iron, ne-magnesium. Ufulawa we-sorghum ungasetshenziswa ezinhlokweni eziningi ezibiza ufulawa ovamile.
14 - I-Spelled
I-spelled ingenye yezinhlamvu zethu eziyizintandokazi ngoba ine nutty esiphundu kanye nambitheka kancane sweet. Kungasetshenziswa ekuphekeni okuningi okubiza ufulawa ovamile noma ogcwele ukolweni. I-Spelt ingaphezulu kwamaprotheni kunokukolweni okuvamile, kodwa futhi iyisinkwa se-gluten, ngakho ngeke isebenze ngokudla okungenamsoco we-gluten. Isipelingi singatholakala kufomu lonke noma elicwengisisiwe ngakho qiniseka ukuthi ufunda ilebula ukuze uqiniseke ukuthi uthola "lonke isipelingi."
15 - I-Teff
I-Teff iyinhlamvu yase-Afrika ehlobene ne-millet. I-Teff iyona encane kunazo zonke futhi ipheka ngokushesha. It has flavour sweet, futhi ingasetshenziswa njengendlela iphalenda noma yenziwe polenta. I-Teff ayi-gluten-free, i-calcium ephezulu, futhi njengoba iyingcosana, awudingi ukukhathazeka ngokuthi ungayithengi yini noma cha. Kuhlale njalo okusanhlamvu okuphelele futhi okuphezulu kwamaprotheni, ama-manganese, ne-calcium.
16 - Ulwandle Lonke
Ufulawa ogcwele ukolweni unombala omnyama futhi ugqoke ukwedlula ufulawa omhlophe ohlwengile ngoba usawoti we-fibre husk. Ukolweni wonke usukhulile ekuthandeni, ngakho kulula ukuthola imikhiqizo esitolo. Qinisekisa ukuthi ufuna "ufulawa ogcwele ukolweni" ohlwini lwalezi izithako. Eminye imikhiqizo izodinga ukuthi "yenziwa ngokolweni ophelele" kodwa uma ubona ufulawa oluvamile lubhalwe kuqala, khona-ke luba nofulawa obumhlophe okwedlula ufulawa ogcwele ukolweni.
17 - Ilayisi lasendle
Irayisi lasendle ayiyona ilayisi ngempela; usemndenini ohlukile wezitshalo futhi wavela eNyakatho Melika ngase-Great Lakes esifundeni. I-flavour eqinile futhi ivame ukuxubaniswa nelayisi noma i-quinoa ukwenza i-pilaf. Ukudla okunomsoco, irayisi yasendle ine-fiber eyengeziwe kanye namaphrotheni kodwa amaminerali ambalwa kunelayisi obomvu. Kanti futhi i-gluten-free ngakho iphelele kubantu okufanele bagweme i-gluten.