Kwayoyin kwaikwayon tsire-tsire ne waɗanda suke samar da 'ya'yan itatuwa ko tsaba waɗanda aka yi amfani da su kuma sun cinye kamar hatsi, kodayake kwayoyin halitta ba su da ciyawa ko hatsi na hatsi. Abubuwan da ke faruwa a yanar gizo sune yawanci a cikin furotin da sauran kayan gina jiki, marasa kyauta , kuma suna dauke da hatsi. Mutane da yawa da ake kira "tsohuwar hatsi" sune batutuwa.
Misalan pseudocereals sun hada da:
- Quinoa: Magana mai suna keen-wah, wannan hawan furotin, wanda ba shi da kyauta ba shi da wani hatsi idan ya zo dafa abinci. Abin sani kawai "hatsi" wanda shine cikakkiyar furotin. Yana da tsawo a cikin baƙin ƙarfe, potassium, magnesium da fiber.
- Amaranth: An ambaci am-uh-ranth, wannan hatsi daga Mexico ne kuma yana kama da yawan amfanin gona zuwa shinkafa ko masara. Hakanan shi ne gurasar-free kuma kamar quinoa, mai girma a cikin furotin, ƙarfe, da fiber.
- Buckwheat: Wannan nau'in 'ya'yan itace ba tare da yalwaci ba ne daga tsire-tsire wanda yake dan uwan ganye irin su rhubarb ko zobo. Ana samuwa a matsayin gari ko a cikin tsabta. Buckwheat yana da girma a cikin magnesium, jan ƙarfe, da manganese, tare da babban abun ciki na fiber wanda aka ce ya rage ƙananan matakan jini bayan abinci.
- Chia tsaba: Da fitowa daga tsire-tsire a cikin mint iyali, chia tsaba su ne high in fiber, calcium, phosphorus da omega-3 da omega-6 acid mai.
- Wattleseed: Har ila yau ake kira Acacia tsaba daga Australiya Acacia asalin, wattleseeds suna yawanci aka kwatanta a matsayin m Spice. Yawancin da aka kara da kayan abinci daga wata kasa.
- Kañiwa: Magana kan-yee-wah, wani lokacin rikicewa da quinoa, saboda rashin kuskure, amma wannan dan uwan quinoa yana da ainihin ainihin kansa. Asalinta, amfani, da shirye-shiryen suna da alaƙa da quinoa, duk da haka, ba shi da murfin saponin, yana sanya shi dan sauki don shirya.
Ga wasu hanyoyi da zaka iya shigar da wadannan hatsi a cikin abincinka:
Quinoa
Zaka iya samun ja ko farin (ivory) quinoa a kantin sayar da kayan kantin sayar da kaya, ko da yake baki ne mai sauƙin ganewa. Quinoa yana da sauƙin shirya. Idan ka sayi quinoa kafin wanke, duk abin da zaka yi shine dafa shi a sassa biyu ruwa zuwa kashi quinoa.
Alal misali, ƙara ƙarami ɗaya na busasshen yatsu zuwa kofuna biyu na ruwa a cikin wani saucepan, kawo shi a tafasa, murfin, sannan rage ƙananan don ya simmers na minti 10 zuwa 15. Yana kama da dafa abinci shinkafa. Kuna iya jin dadin kayan quinoa ko ƙara shi a salatin, da miya, a cikin gilashin pita, tare da lentils ko wake don abincin dare ko jin dadin shi tare da karin kumallo tare da Girkanci yogurt, 'ya'yan itace da kuma kayan yaji, irin su apple da kirfa.
Amaranth
Amaranth ya kamata a dafa shi 3 sassa ruwa zuwa 1 part amaranth. Don shirya, kawo 3 kofuna na ruwa zuwa tafasa a cikin tukunya tare da jagora mai sauƙi. Ƙara 1 kopin amaranth, rufe tukunya da ƙananan zafi. Bari shi simmer har sai an sha ruwan, wannan ya dauki kimanin minti 20. Ƙara kayan lambu, nama ko tofu a kan gado na amaranth don abincin dare. Don karin kumallo, yi amaranth tare da 'ya'yan itace, kwayoyi, man shanu da sukari. Yana da hanya mai sauƙi don samun hatsi marasa kyauta a cikin abincinku.
Buckwheat
Buckwheat ya zo ne a cikin koguna, ko dai dai ko raguwa, ko kamar gari, kamar yadda aka ambata a sama. Duk abin da kuke buƙatar azaman girke-girke don buckwheat ne cardamom da ruwa stevia (ko kuka fi so dadin sukari). Kamar amaranth, buckwheat ya kamata a shirya a sassa 3 abin da wani ɓangare na buckwheat. Ƙara ruwa buckwheat kuma kawo zuwa tafasa.
Ƙananan zafi da kuma simmer na minti 45 har sai da wani alamar mai-kamar yadda ya dace. Ƙara cardamom da abun zaki da duk abin da kuke so, irin su 'ya'yan itace, kwayoyi ko kayan aiki dangane da abin da kuke so kuma ku ji dadin. Idan kana so ka guje wa lokaci mai dafa, za ka iya buckwheat wanda ya riga ya fara.
Chia Tsaba
Chia tsaba fadada yawan sau da girman a cikin ruwa da kuma taimake ku ji fuller ya fi tsayi. Dole ne a yi su cikin ruwa kafin su cinye, bayan wane lokacin suka dauki nau'in gel-like. Wata hanya ta kunsa su a cikin abincinku ita ce ta amfani da kaya na ƙasa. An gani Chia kullum a cikin sha, irin su wasan kwaikwayo na farko, abubuwan sha da kwalabe da sauransu. Chia pudding, chia muffins da kuma yayyafa kan yogurt wasu wasu hanyoyin da za su ci tsaba.
Wattleseed
An yi amfani da wattleseed don inganta dandano kuma an kira shi babban kayan yaji.
An kara shi da ice cream, granola, cakulan, gurasa, man shanu da ƙoda. Abincin daji da kayan kiwo da kayan kiwo suna amfani da wattleseeds don ƙarfafa dandano mai dadi.
Kañiwa
Kamar yadda aka ambata a sama, umarnin shiri don kaniwa suna kama da na quinoa. Kaniwa ba shi da kullun kuma ba ya fitar da furotin kamar quinoa yake. Ƙara madarar almond, kwayoyi da berries don karin kumallo wanda ya fi kyau a dandano fiye da yawancin. Kamar quinoa, ana iya kara da shi a salads, gwaninta tare da wake, tumatir, da masara, ko kuma kara da sauran hatsi na naman alade.