Tshaj dhau, quinoa - qhov muaj nqis ntawm cov nroj tsuag tuaj (thiab cov noob) yog nyob rau qhov nce. Qhov tseeb, cov qoob loo thiab cov noob raws li tau muaj nyob rau hauv ntau qhov chaw ntawm lub khw muag khoom noj vim lawv siv ntau yam khoom noj, xws li qhob cij, cereals , muffins, pancakes, pasta, txoj kev sib xyaw thiab ntau dua. Yog li dab tsi thiaj li tshwj xeeb txog lawv?
Interestingly txaus, nplej thiab noob muaj peev xwm loj hlob mus ua ib lub noob tshiab.
Sij hawm dhau los, koj cov noob yuav tawg tuaj thiab cog qoob loo ntawm cog zaub los cog.) Tiamsis xyoo lawm, cov neeg ua liaj ua teb thiab cov khoom noj khoom haus tau cog lus tseg rau hauv cov qoob loo kom siv cov hmoov nplej ua ntej Sprouting txheej txheem yuav txawm pib. Ua rau peb paub tias peb tau ploj mus rau qee cov khoom noj khoom haus loj tshaj los ntawm kev ua lwj ua ke, cov txheej txheem qoob loo ua rau ntau cov vitamins thiab minerals.
Cov txiaj ntsig ntawm Cov Sprouted Grains
Txo hauv Carbs
Sprouted nplej thiab noob yog cov qis dua hauv cov carbs tshaj lawv cov tsoos nplej txhuam counterparts. Qhov no yog vim hais tias cov txheej txheem sprouting cuam tshuam cov hmoov txhuv nplej siab los siv roj. Piv txwv, 1 daim ntawm cov ncuav ci tseem grain = kwv yees li 20 grams carbs; 1 daim ntawm qhob cij tuaj = kwv yees li 15 grams carbs.
Ntau dua Cov Chaw Noj Qab Haus Huv thiab Zoo Tshaj Plaws
Cov noob qoob yuav ua rau kom muaj cov vitamins thiab minerals uas muaj B vitamins, vitamin C, vitamin E, beta-carotene, folate, fiber, thiab cov amino acids uas tseem ceeb (xws li lysine), muab kev noj qab haus huv ntau dua rau koj cov kho carb .
Yooj yim rau zom zaws
Sprouted nplej ua kom muaj cov enzymes uas hloov cov cua ntsawj ntshoo hauv qhov ntswg mus ua ib qho yooj yim molecules. Cov kab zauv yooj yooj yim no yog gentler rau ntawm GI thiab ua kom yooj yim rau kev zom cov khoom noj. Xov zoo rau cov neeg uas muaj teebmeem ntawm lub plab.
Txhim kho Ntshav Qab Zib
Tshem tawm cov hlav tuaj yeem pab tswj cov ntshav qab zib kom tsis txhob ua kom tsis txhob muaj cov kab mob tom qab noj mov, ua rau lawv xaiv zoo rau cov neeg mob ntshav qab zib hom 2.
Yuav ua li cas yuav ua rau cov nroj tsuag Sprouted
Nws zoo nkauj yooj yim kom ua ib pawg ntawm cov noob txhauv hauv tsev. Txhua yam koj xav tau yog lub thawv, koj cov hmoov txhuv nplej siab me ntsis thiab me ntsis sij hawm thiab ua siab ntev.
- Yaug ½ khob hmoov txhuv nplej tshiab hauv dej - koj tuaj yeem xaiv cov qos yaj ywm, zaub qhwv, nqaij npuas, pob kws, einkorn, farro, kamut, millet, quinoa, nplej, rye berries, sorghum, spelled, or any other whole grain .
- Muab cov nplej txhuam rau hauv lub thawv plaub hau los yog lub thawv ntim.
- Sau lub thawv nrog dej thiab npog nrog ib qho tshuaj ntsuam los yog cheesecloth nruj nrog rau lub hau hau. Soak dhau ib hmo.
- Ntuav cov nplej. Nrog cheesecloth los yog lub hau npog tseem khov rau, tig lub thawv hla ib lub tais kom cua tuaj yeem mus ncig thaum lub qhov dej txhuav. Pub cov nplej kom muaj 8-12 teev, ces yaug dua thiab ntws dua.
- Rov ua dua yaug thiab txhuav mus rau ob peb zaug txhua hnub.
- Me me sprouts yuav tsum pib rau ob peb hnub. Nyob rau lub sijhawm no sprouting tiav. Tua zoo ua ntej siv los yog cia. Khaws rau hauv lub tub yees kom txog li 3 hnub. Yog tias lawv pib hnov tsw phem los yog tsim ib zaj duab xis slimy, muab pov tseg.
- Koj tuaj yeem qhuav qhwv koj cov noob qoob los ntawm lub cev dehydrator, qhov cub kub tsawg, lossis lub hnub. Tom qab ntawd sim sib tsoo lawv mus rau hauv ib qho hmoov nplej rau ci, siv lub tshuab zaub mov los yog rab phom.
4 Txoj Kev Yuav Tau Txaus Siab Cov Noob Txwv
Pov rau hauv ib lub zaub xam lav. Muab pov tseg ib qho av plias rau hauv koj cov zaub nyoos nyiam. Los sim sim lentils thiab taum hauv ib lub noob qoob loo noob taum nrog cov noob nroj tsuag.
Ua ib lub ncuav kub hnyiab. Tsis nco qab oatmeal - simmer sprouted buckwheat, quinoa, amaranth los yog millet nyob rau hauv cov mis nyuj (los yog dej) rau ntawm stovetop kom txog thaum lub nplej yog kev sib tw. Sab saum toj nrog koj nyiam porridge mix-ins xws li cov txiv ntseej, noob, txiv mab txiv ntoo, cov txiv maj phaub, lossis cacao nibs. Swap lub oatmeal nyob rau hauv taub dag-chia oatmeal nrog sprouted amaranth, millet los yog buckwheat.
Muab tso rau hauv cov khoom muag ci. Hloov cov hmoov nplej ntawm ib daim ntawv qhia rau cov qoob loo uas siv cov hmoov nplej uas siv cov tshuaj 1: 1.
Koj tseem tuaj yeem npaw cov qoob loo cog rau hauv txhua lub cev roj rau cov khoom noj thiab fiber ntxiv.
Mus kav khw rau tom khw muag khoom. Cov tshuaj cog qoob loo yog popping mus rau sab laug thiab sab xis ntawm koj lub khw muag khoom noj. Saib cov hmoov nplej, qhob cij, qhaub noom, pastas, waffles, tortillas, English muffins thiab cov khoom ci ci hauv cov thawv tshiab thiab khov dua qub. Kuv tabtom twv koj nrhiav tau qee tus neeg yeej!
Los ntawm Joy Bauer, MS, RDN, CDN, Kev Noj Qab Haus Huv thiab Khoom Noj khoom haus rau NBC's Today Show thiab founder ntawm Nourish khoom noj txom ncauj.
> Qhov chaw:
> Caceres PJ, Martinez-Villaluenga C, Amigo L, Frias J. Kev soj ntsuam ntawm Proximate Composition, Dietary Fiber, Phytic Acid thiab Protein Hydrolysis ntawm Germinated Ecuatorian Brown Rice. Tsob Ntoo Cov Khoom Noj Tsiaj . 2014; 69 (3): 261-7. https://www.ncbi.nlm.nih.gov/pubmed/25086701
> Chavan JK, Kadam SS. Kev Txhim Kho Cov Zaub Quav los ntawm Kev Tshaj Tawm. Crit Rev Khoom noj khoom haus Sci Nutr. 1989; 28 (5): 401-37. https://www.ncbi.nlm.nih.gov/pubmed/2692609.
> Hlaus PV, Maeda T, Yamamoto S, Morita N. Teebmeem ntawm Germination rau Cov Zaub Mov Muaj Nplej Cov Nplej. J Sci Cov Khoom Noj Khoom Haus. 2012; 92 (3): 667-72. https://www.ncbi.nlm.nlm.nih.gov/pubmed/?term=Effects +of +germination +on +nutritional + kev xav tau +of +waxy+wheat
> Mofidi A, Ferraro ZM, Stewart KA, Tulk HM, Robinson LE, Duncan AM, Graham TE. Qhov Kev Nyuaj Tshaj ntawm Kev Txhaj Tshuaj ntawm Sourdough thiab Whole-Grain Breads on Blood Glucose, Insulin, thiab Incretins rau cov Txiv neej thiab Rog Txiv Neej. J Noob Metab . 2012: 184710. https://www.ncbi.nlm.nih.gov/pubmed/22474577
> Platel K, Eipeson SW, Srinivasan K. Bioaccessible Cov ntxhuav ntawm Malted Finger Millet (Elusine coracana), Cov nplej (Triticum aestivum), thiab Barley (Hordeum vulgare). J Agric Chem Chem 2010; 58 (13): 8100-3. https://www.ncbi.nlm.nih.gov/pubmed/20560601