Dukan hatsi suna da muhimmin sashi na abinci mai gina jiki. Gaskiyar ita ce, FDA Food Pyramid ta bada shawarar cewa abincin Amurka ya kamata ya dogara ne da abinci na gari. Wadannan hatsi suna dauke da fiber, wani ɓangaren da ba zai iya ɓoyewa ba wanda ke taimakawa abinci ta motsawa ta hanyar hanyar narkewa. Fiber zai iya zama wanda ba za a iya maye gurbinsa ba (ba ya haɗuwa da ruwa) kuma mai narkewa (yana nuna gel a lokacin da aka haxa shi da ruwa), kuma zai iya rage matakan cholesterol, sarrafa jini da sukari, kuma yana taimakawa wajen hana ciwon daji da yawa.
Sabili da haka yawan abinci mai wadata da za ku iya ci, mafi kyau! Har ila yau, hatsi suna da bitamin da kuma ma'adanai, tare da sitaci.
Lokacin da ake amfani da hatsi da zafi da ruwa, membrane, ko kuma rufe, na hatsi ya zama porous don haka ruwa zai iya shiga hatsi. Sa'an nan kuma membrane na granarch dinci a cikin hatsi ya rushe. Sai sitaci ya sha ruwa kuma ya samar da gel, don haka hatsi sun zama mafi sauƙi kuma sun fi dacewa. Har ila yau hatsi suna da furotin, amma sunadaran sunadarai mafi yawa; wato, ba su da dukkanin kwayoyin amino acid da mutane suke bukatar amfani da furotin a jiki. Hada hatsi na iya yin cikakkun sunadarai; yawancin girke-girke masu cin ganyayyaki sun hada da hatsi da wake, ko naman alade da wake, ko man shanu akan alkama. Quinoa ne kawai hatsi cewa YA cikakken gina jiki. Rice kuma hatsi ne; don bayani a kan shinkafa, ga Rice Science .
Don dafa hatsi da kyau, da farko ka wanke su, to sai ku bi alamu.
Yawanci, yi amfani da sau biyu na ruwa kamar hatsi. Ku kawo a tafasa, sa'annan ku rufe kwanon rufi, rage zafi, kuma ku simmer har sai hatsi suna da taushi. Drain idan ya cancanta, to, ku mayar da hatsi don zafi da girgiza don dan lokaci kadan akan zafi mai zafi don cire ruwa mai haɗari kuma ya zubar da hatsi. Sa'an nan kuma kwanon rufi zai iya zama, ya rufe, kashe zafi don mintoci kaɗan ko kuma hatsi za'a iya aiki nan da nan.
Akwai nau'o'in hatsi masu yawa; Ga taƙaitaccen bayani.
Amaranth
Amaranth shi ne nau'in da yafi kyauta kyauta. Yana da matukar arziki a cikin baƙin ƙarfe da fiber, kuma yana da sau biyu da allurar madara. Amfanin Amaranth ana amfani da shi a cikin girke-girke marasa amfani. Za a iya amfani da sutura don cinyewa da kuma cinye shi kamar pilaf ko hatsi, ko kuma ya tashi kamar popcorn.Barley
Barke yana daya daga cikin tsofaffin hatsi da aka sani ga mutum. Gumun sha'ir sun haɗa da launi, kuma suna da tsayi don dafa. An shafe sha'ir din da aka kwantar da kwakwalwa, an kuma kwashe shi da goge. Ina so in kara sha'ir zuwa soups maimakon taliya; simmer na tsawon lokaci da aka kayyade akan kunshin.Buckwheat
Buckwheat iri ne na 'ya'yan itace, kamar alkama, amma ba alkama. Yana da iri guda uku masu launin launin launin launin. Wuraren Buckwheat su ne kernels, tare da launi mai launi. Kasha yana buckwheat gasashe. Buckwheat za'a iya saya kamar gari ko grits. Ana sausa ko kuma a cikin ruwa don cin abinci kamar pilaf ko hatsi. Yawancin lokutan ana hade da manyan dabbobi tare da kwai da kuma gishiri kafin yin dafa don riƙe da daidaitattun hatsi da rubutu.Bulgur
An yi Bulgur ne daga dukan hatsin alkama da aka tsaftace, sunadare, dried, ƙasa cikin barbashi, kuma sun rabu zuwa daban-daban masu girma don dafa sauri. Yana da kyakkyawan pilaf, kuma shine tushen tushen salatin Gabas ta Tsakiya Tabbouleh.
Masara
Masara shi ne hatsi, ko da yake mutane da yawa suna tunanin shi a matsayin kayan lambu. Yawanci sosai a Vitamin A da beta-carotene. An fi kyau dafa shi da wuri-wuri bayan girbi, saboda sugars a cikin hatsi sun fara juya zuwa sitaci bayan girbi. Popcorn ne daban-daban iri masara wanda shine mafi yawa sitaci, saboda haka ya tashi, ko kuma ya fashe, lokacin da aka nuna masa zafi.Cornmeal
Cornmeal ya bushe, masarar masarar ƙasa. Kuna iya dafa abinci da kuma cin shi a matsayin hatsi, amfani da shi a cikin kayan da aka yi gasa don ƙara dandano, abinci mai gina jiki, da kuma ƙwaƙwalwa, ko kuma ya fitar da polenta daga gare ta. Cook's Illustrated ya ce ƙwaƙwalwar ƙwayar hatsi ce ta zama mafi kyau.Hominy
Hominy an bushe masara tare da cirewa da cirewa. Kuma grits an yi daga ƙasa hominy.Oats
Oatmeal wata magunguna ce mai mahimmanci, wanda aka nuna don rage yawan cholesterol na jini. Ganyayyun hatsi na yankakken hatsi ne ainihin oat groats (wani ɓangare na oat kwaya) waɗanda aka yanke a cikin 'yan guda kawai. An ci abinci mai daɗi sosai a yau da kullum, kuma an sake rehydrated kafin cin abinci. An shayar da hatsi mai daushi, dafa shi, da kuma lakabi don haka an rushe gashin su da kuma sha ruwa da kuma sauko da sauƙi. Kuma hatsi masu sauri suna da zurfi fiye da hatsi, saboda haka suna dafa sauri.
Quinoa
Quinoa ne duk da haka wani hatsi-kamar abinci wanda yake shi ne ainihin iri. Ya ƙunshi duk amino acid, ko sunadarai, wajibi ne don rayuwar mutum. An yi amfani da Quinoa don dubban shekaru, mafi yawa a Peru da Kudancin Amirka. Quinoa yana da babban man fetur, don haka ya kamata a saya a kananan ƙananan kuma adana shi a cikin akwati mai iska a cikin sanyi, wuri mai bushe. Gyara shi sosai don cire takarda mai laushi. Wannan shafe yana da ƙanshi mai zafi daga saponins, wanda zai kare nau'in daga cin tsuntsaye. Cook shi bisa ga ɓangaren kunshin.Girman girke-girke
Cikakken hatsi na Crockpot
Polenta tare da Black Bean Salsa
Easy Cornbread