Daga Bulgar zuwa Quinoa: Wane hatsi ne ya dace da abincinku?

Wadatacce

• Me yasa hatsi yake da kyau a gare ni?
• Yaya girkin abincin hatsi daban yake?
• Lafiya hatsi girke-girke wahayi
• Amaranth
• Gwada waɗannan girke-girke:
• Sha'ir
• Gwada waɗannan girke-girke:
• Brown shinkafa
• Gwada waɗannan girke-girke:
• Bulgur
• Gwada waɗannan girke-girke:
• Couscous
• Gwada waɗannan girke-girke:
• Freekeh
• Gwada waɗannan girke-girke:
• Quinoa
• Gwada waɗannan girke-girke:
• Danyen Alkama
• Gwada waɗannan girke-girke:
• Cikakken taliya
• Gwada waɗannan girke-girke:
• Cikakken bayanin kowane hatsi da yadda ake dafa shi

Koyi game da hatsi na kowa guda 9 (kuma ba-gama gari ba) tare da wannan hoto.

Kuna iya cewa ƙarni na 21 Amurka na fuskantar sake fasalin hatsi.

Shekaru goma da suka wuce, yawancinmu ba mu taɓa jin labarin ɗimbin hatsi ba, kamar alkama, shinkafa, da kuma couscous. Yanzu, sababbin (ko, mafi dacewa, tsoho) hatsi layin kayan abinci.

Sha'awa cikin kayan masarufi na musamman da kuma yunƙurin barin kyauta kyauta sun haifar da shaharar hatsi na musamman.

Daga bulgur da quinoa zuwa freekeh, akwai zaɓuɓɓuka marasa adadi don zaɓa daga lokacin da kuke tunanin girke girke na abincin dare.

Idan kun ji ɗan rashi kaɗan a cikin tekun hatsi da yawa, mun sa ku a cikin wannan jagorar don kula da hanyoyin abinci mai gina jiki da dafa abinci na hatsi na kowa da ba na al'ada ba.

Amma da farko, a nan ne mai saurin shakatawa kan ainihin hatsi ne, da abin da suke bayarwa don lafiya.

Me yasa hatsi yake da kyau a gare ni?

Hatsi ƙarami ne, edia seedan cin abinci wanda aka girbe daga shuka a cikin dangin ciyawa. Tushen wadannan iri sun hada da alkama, shinkafa, da sha'ir.

Yawancin hatsi waɗanda ke zuwa da sunaye daban-daban sune kawai waɗanda suka samo asali daga waɗannan tsire-tsire masu sanannun asali. Bulgur, alal misali, cikakkiyar alkama ce, ta tsattsage, kuma an dafa ta wani ɓangare.

Wani lokaci, abincin da muke la'akari da hatsi ba gaskiya bane a cikin wannan rukunin, tunda ba ta hanyar fasaha suke fitowa daga ciyawa ba kuma an fi bayyana su da "ƙage na karya." Duk da haka, don dalilai masu amfani, yawancin abubuwa kamar quinoa da amaranth yawanci ana lasafta su a matsayin hatsi dangane da abinci mai gina jiki.

Don karɓar fa'idodi mafi yawa, USDA tana ba da shawarar yin rabin hatsi cikakke.

Yaya girkin abincin hatsi daban yake?

Anan ga yadda hatsi iri daban-daban suke, daga tsohuwar mizani zuwa sabbin sababbin abubuwan da ba a sani ba, zuwa babbar kasuwa.

Lafiya hatsi girke-girke wahayi

Idan baku san yadda ake hidimar hatsi kamar bulgur ko freekeh ba, kuna iya buƙatar ɗan wahayi. Kamar me kuke cin amaranth ko 'ya'yan itacen alkama tare da?

Ga wasu misalai masu ɗanɗano don farawa:

Amaranth

Duk da yake a duniyance iri ne, amaranth yana dauke da kayan abinci iri daya gaba daya. Ari da, an cika shi da magnesium da phosphorus, ma'adanai da ke tallafa wa ƙasusuwan lafiya.

Gwada waɗannan girke-girke:

Amarant na karin kumallo tare da Walnuts da zuma ta hanyar Epicurious

Gasa Zucchini Amaranth Patties ta hanyar Veggie Inspired

Sha'ir

Idan za a sayi sha’ir, sai a tabbatar sha’ir ne (wanda har yanzu yana da kwalliyar waje), maimakon lu’ulu’un lu’ulu’un, wanda aka tace shi.

Gwada waɗannan girke-girke:

Miyar Ginger na naman kaza tare da Sha'ir din Hulled ta hanyar Abinci52

Risotto na Sha'ir tare da farin kabeji ta hanyar New York Times

Brown shinkafa

Babban abin da ba shi da alkama lokacin da kake sha'awar shinkafa, ka tuna cewa shinkafar launin ruwan kasa tana ɗaukar lokaci mai yawa don shiryawa a kan murhu ko a cikin mai dafa shinkafa fiye da farin shinkafa. Countidaya akan mintuna 40-45.

Gwada waɗannan girke-girke:

Shinkafa da Kayan Laifi tare da Shinkafar Kawa da Kwai ta Dutsen Dahuwa

Turkiya, Kale, da Miyan Rice Brown ta Hanyar Sadarwar Abinci

Bulgur

Bulgur alkama sananne ne a yawancin jita-jita na Gabas ta Tsakiya, kuma yayi kama da daidaituwa da couscous ko quinoa.

Gwada waɗannan girke-girke:

Naman alade tare da Kayan Bulgur ta hanyar Marta Stewart

Tabbouleh Salad ta Jirgin Bahar Rum

Couscous

Bincika alamu da alamun abinci mai gina jiki don tabbatar da cewa couscous hatsi ne cikakke don samun abinci mai gina jiki. Hakanan za'a iya sanya Couscous ya zama mai ladabi, maimakon cikakkiyar alkama.

Gwada waɗannan girke-girke:

Broccoli da Farin kabeji Couscous Cakes ta hanyar Uproot Kitchen

Saurin Salmon da Couscous tare da Cilantro Vinaigrette ta hanyar The Kitchn

Freekeh

Hakanan kayan abinci a Gabas ta Tsakiya, an cushe shi da zare da sauran amfanin abinci mai gina jiki, kamar furotin, baƙin ƙarfe, da alli.

Gwada waɗannan girke-girke:

Soyayyen Farin Kabeji, Freekeh, da Garlicky Tahini Sauce ta hanyar Cookie da Kate

Freekeh Pilaf tare da Sumac ta hanyar Saveur

Quinoa

Duk da yake quinoa bashi da kyauta, yana dauke da mahadi wanda wasu karatuttukan suka gano na iya fusata wasu mutane da cutar celiac. Sauran nazarin suna nuna cewa baya tasiri mutane da ke rashin lafiyayyen alkama.

Idan kuna da cutar celiac, ku tattauna tare da ƙwararrun likitanku don ƙarin fahimta idan ƙara quinoa a cikin abincinku zai zama da amfani a gare ku.

Gwada waɗannan girke-girke:

Slow Cooker Enchilada Quinoa ta hanyar Peas biyu da kwafansu

Salatin Girkin Quinoa na Girkanci ta Girbin Gasar Rabin

Danyen Alkama

Duk waɗannan kwayayen alkamar suna da taushi da ƙoshin lafiya, suna ƙara daɗin ƙanshi da dandano a abinci.

Gwada waɗannan girke-girke:

Salatin Alkama na Berry tare da Tuffa da Cranberries ta Tauna Loara

Kaza, bishiyar asparagus, tumatir mai-busasshen rana, da kuma alkamaryayen alkama ta hanyar abincin mama

Cikakken taliya

Inarami a cikin adadin kuzari da carbi kuma mafi girma a cikin zare fiye da takwarorin farin farin taliya, gwada musanya shi don sauƙi, mafi koshin lafiya.

Gwada waɗannan girke-girke:

Taliyar Asparagus ta Lemon ta Cin Abinci Mai Kyau

Spaghetti da Kayan Nama gabaɗaya ta Kwanaki 100 na Gaskiyar Abinci

Cikakken bayanin kowane hatsi da yadda ake dafa shi

Idan kana son fita da gwaji ba tare da bin girke-girke ba, zaka iya samun bayanai kan yadda zaka shirya kowane hatsi a ƙasa. Duk bayanan abinci mai gina jiki sun dogara da kofi ɗaya na hatsin dafaffun.

Don haka, sami fatattaka! (Ko tafasa, saƙawa, ko tururi.) Ba za ku iya yin kuskuren samun ƙarin hatsi a cikin abincinku ba.

Sarah Garone, NDTR, masaniyar abinci ce, marubuciya mai zaman kanta, kuma mai rubutun ra'ayin abinci a yanar gizo. Tana zaune tare da mijinta da yara uku a Mesa, Arizona. Nemi ta ta raba kasa-da-duniya lafiyar da abinci mai gina jiki da kuma (mafi yawa) lafiyayyun girke-girke a Wasikar soyayya ga Abinci.