Raws li Whole Grains Council, tag nrho cov qoob loo "muaj tag nrho cov khoom tseem ceeb thiab cov khoom tsim muaj tshwm sim ntawm tag nrho cov noob qoob loo nyob rau hauv lawv cov thawj proportions." Whole Grain Council sau tseg tias tag nrho cov nplej yeej muaj peev xwm ua tau tab sis tseem muaj tib lub nqi seem ntawm cov khoom noj.
Ib co tseem grain tseem paub koj, tab sis koj yuav pom ntau yam uas koj tsis tau sim tsis tau, nrog rau qee yam uas yuav ua hauj lwm rau cov zaub mov tsis zoo . Intrigued? Ua tibzoo saib cov 17 cov zaubmov tseemceeb.
1 - Amaranth
Amaranth yog haiv neeg Peru thiab yog cov khoom noj qoob loo loj ntawm cov Aztecs thaum ub. Nws tsis yog technically cereal grain zoo li cov nplej, oats, thiab barley, ces nws yog hu ua 'pseudo-cereal.' Nws tau muaj nyob rau hauv tag nrho grain pawg vim hais tias nws muaj ib tug ntev keeb kwm ntawm raug siv li ib grain. Amaranth yog muaj protein ntau thiab ntau yam minerals. Nws yog gluten dawb-ces nws yuav siv tau rau glutens tsis pub ua noj vim nws tsis muaj gluten.
2 - Dub Mov
Dub txhuv tsis zoo li lub npe dawb los yog xim av, tab sis nws tuaj yeem nrhiav tau cov khoom noj tshwj xeeb tag nrho. Cov pigment uas muab cov txhuv nws cov nplua nuj purplish-dub hue yog nplua nuj antioxidants thiab vim nws tsis refined, nws tsim nyog ua ib fiber ntau nplua nuj lis.
3 - Barley
Barley yog lwm cov noob qoob loo uas nyob ze rau cov hnub nyoog. Nws yog tej zaum zoo tshaj plaws lub npe hu ua ib qho ntawm cov khoom xyaw tseem ceeb hauv npias, tab sis nws tseem siv tau ua ib hom noob. Hlwb barley muaj hull super tawv, ces koj zaum yuav mus nrhiav 'pearled barley' hauv koj lub khw muag khoom noj. Pearled barley yog ib nrab refined, tab sis txawm tias ib feem ntawm lub plhaub yog muab tshem tawm, nws tseem zoo dua li ib tug nkaus refined grain.
Dhau li ntawm high fiber, barley yog qhov zoo ntawm cov zaub mov xws li manganese, selenium, thiab magnesium.
4 - Pob Roj Tshoj
Brown nplej yog pob txhuv dawb dawb hauv nws lub xeev ntuj. Nws tseem muaj brownish xim bran npog, yog li ntawd nws nce mentsis siab dua hauv fiber ntau thiab ntau dua cov khoom noj muaj haus dawb. Pob txhuv pob txha muaj ntshav siab nyob hauv selenium thiab manganese. Nws yuav siv sij hawm ntev me ntsis ntxiv thiab ua tus chewier zoo nkauj, tiam sis nws siv tau rau feem ntau cov zaub mov uas hu rau cov txhuv nplej. Thiab cia li zoo li cov txhuv dawb, muaj xim liab muaj nyob rau hauv ntau ntau yam, xws li ntev-nrab- thiab luv luv nplej mov.
5 - Nqaij
Buckwheat tsis yog ib daim ntawv ntawm hom qoob mog los sis txawm yog ib lub noob. Nws muaj feem xyuam rau rhubarb thiab yog ib qho ntawm pseudo-cereals thiab yog gluten-dawb. Buckwheat siab tshaj hauv manganese thiab magnesium. Nws yog siab hauv fiber ntau, uas yog qhov zoo, tab sis nws tuaj yeem ua tau me ntsis nyuaj rau kev ua noj thiab muaj peev xwm dhau mus ua ib ce. Koj yuav pom buckwheat nyob rau hauv soba noodles thiab kasha.
6 - Pob kws
Pob ntseg ras ib txhia neeg vim lawv xav tias nws yog ib qho zaub. Tab sis pob kws ntawm cob, cornmeal thiab paj kws yog txhua yam zoo tag nrho cov nplej uas tseem tsis-dawb. Cov pob kws yog ib qho tseem ceeb heev thiab tau txais kev phem vim tias nws siab nyob rau hauv cov hmoov txhuv nplej siab. Nws tseem muaj fiber ntau thiab ib qho uas peb nyiam dawb gluten free whole grains .
7 - Emmer
Emmer yog hom nplej, yog li nws tsis yog gluten dawb. Qhov tseeb, nws yog ib yam ntawm cov khoom qub ntawm cov nplej. Caij nyoog nws yog xa mus rau deb li deb. Nco ntsoov saib tag nrho cov emmer tag nrho los yog tag nrho cov chaw nyob, pearled 'emmer yog ib qho kev kho kom zoo. Tag nrho cov kua hluav taws yog muaj fiber ntau, protein, thiab magnesium.
8 - Kamut
Kamut yog ib daim ntawv ntawm cov nplej nrog cov tshuaj tsw qab thiab cov protein ntau dua. Nws tseem muaj hlau thiab magnesium. Kamut tsis yog txhua yam uas yooj yim los nrhiav, tab sis koj yuav nrhiav tau cov kua nplaum, cov qhob cij thiab lub ncuav tsev hauv cov khoom noj hauv khw muag khoom noj lossis tag nrho cov khw muag khoom noj khoom haus.
9 - Pej xeem
Millet yog ib hom roj me me uas yog siv porridge los yog polenta hauv Is Nrias teb, Russia, Tuam Tshoj thiab South America. Nyob rau hauv North America, nws yog siv ntau tshaj plaws raws li noog noob. Millet yog ib cov glutens tsis pub, yog li nws muaj kev ruaj ntseg rau cov neeg uas muaj tus kab mob Celiac los yog gluten rhiab heev kom haus. Nws muaj qhov tsw qab, thiab vim nws yog ib qho khoom me me, koj yuav tau nrhiav nws hauv daim ntawv tseem grain.
10 - Oats
Cov phom yog cov paub zoo tias yog ib qho tseem grain, thiab cov zaub mov tseem ceeb tib yam yog tias koj yuav dov ceev ua noj ua haus oats los yog ntev dua ua noj steel txiav oats. Lawv yog ob qho tib si uas muaj kev noj qab haus huv fiber, protein, thiab antioxidants. Txhua hom oats yog delicious, tab sis, yog hais tias koj twb tau txais lub sij hawm los siv, ua koj tus kheej ib tug nyiam thiab ua noj li cov hlau txiav oats, lawv thiaj zoo. Oats no gluten-dawb, tab sis muaj ib qho kev txhawj xeeb rau kev kis kab mob .
11 - Quinoa
Quinoa yog lub pseudo-grain los ntawm South America thiab feem ntau siv li txhuv. Tab sis nws siab dua nyob rau hauv fiber ntau tshaj li nplej, thiab nws yog ib qho ntawm cov khoom noj khoom haus tsawg heev raws li cov protein ntau, txhais tau tias nws muaj tag nrho cov tseem ceeb amino acids. Nws yooj yim mus nrhiav quinoa uas npaj txhij mus ua noj, tab sis nco ntsoov koj muas quinoa ua ntej tso. Tsis li, koj yuav tsum tau ntub thiab yaug koj quinoa ua ntej yuav ua noj ua haus, los yog nws yuav saj iab.
12 - Rye
Rye yog gluten grain uas muaj fiber ntau thiab tsawg rau ntawm lub glycemic Performance index ces nws yuav zoo rau cov neeg uas saib lawv cov carbs. Nws tseem muaj vitamin B-6, hlau, thiab magnesium. Rye yog pom nyob rau hauv Nordic noj haus , piv txwv li, nyob rau hauv pumpernickel qhob cij. Koj yuav pom rye qhob cij thiab rye hmoov hauv khw muag khoom noj. Hauv qee qhov chaw, tej zaum koj yuav nrhiav tau triticale, uas yog ib tug hybrid ntawm nplej thiab rye. Koj yuav pom rye qhob cij thiab rye hmoov hauv khw muag khoom noj. Hauv qee qhov chaw, tej zaum koj yuav nrhiav tau triticale, uas yog ib tug hybrid ntawm nplej thiab rye.
13 - Pes Tsawg
Sorghum yog qhov grain koj yuav tsis paub ntau txog vim tias feem ntau nws mus pub rau tsiaj los yog ua rau cov khoom tsis yog khoom noj khoom haus. Nws yog ib qho gluten-dawb lis thiab yog high B-complex vitamins, hlau, thiab magnesium. Pias hmoov txhuv yuav siv tau nyob rau hauv ntau yam recipes uas hu rau nquag hmoov.
14 - Spelled
Spelled yog ib qho ntawm peb nyiam cov nplej vim nws muaj qab ntxiag thiab qab zib me ntsis. Nws yuav siv tau rau feem ntau cov zaub mov uas hu rau cov nplej txha los yog tag nrho cov hmoov nplej.Paub siab dua hauv cov protein ntau dua li cov nplej, tab sis nws tseem yog gluten grain, ces nws yuav tsis mus ua hauj lwm rau ib cov zaub mov tsis zoo. Spelled yuav pom muaj nyob rau hauv ib daim ntawv lossis tag nrho cov ntaub ntawv yog li nco ntsoov nyeem daim ntawv lo cim kom paub tseeb tias koj tau txais "tag nrho cov ntawv sau."
15 - Teff
Teff yog ib qho khoom noj khoom haus African uas muaj feem xyuam nrog cov phom. Teff yog tiniest ntawm nplej thiab nws cooks sai sai. Nws muaj qab zib, qhov tsw qab thiab tuaj yeem ua rau porridge los yog ua rau hauv polenta. Teff yog gluten dawb, siab hauv calcium, thiab txij li thaum nws yog me quav, koj tsis tau txhawj txog seb puas los yog tsis yog koj nyob nraum muas refined teff. Nws yog ib qho tseem grain thiab muaj protein, manganese, thiab calcium.
16 - Cov Qoob Nplej
Cov hmoov nplej tag nrho muaj xim ib tsos tsaus tsawv thiab hnyav dua cov xim dawb dua dawb vim tias nws tseem muaj nws lub hwj chim. Tag nrho cov nplej tau hlob hauv tej chaw, yog li nws yooj yim txaus los nrhiav cov khoom hauv khw muag khoom. Nco ntsoov nrhiav "hom hmoov nplej" ntawm daim ntawv teev cov khoom xyaw. Qee yam khoom yuav hais tias "ua nrog cov nplej tseem" tab sis yog tias koj pom cov hmoov nplej uas sau ua ntej, ces nws muaj ntau hom hmoov txhuv nplej dawb.
17 - Tsiaj Qus
Qus nplej tsis yog mov nplej tiag; nws yog nyob rau hauv ib tsob nroj sib txawv thiab nyob hauv North America ib ncig ntawm thaj chaw Great Lakes. Nws muaj zog txaus thiab feem ntau tov nrog mov lossis quinoa los ua ib lub pob zeb. Khoom noj khoom haus-txawj ntse, qos yaj ywm muaj ntau lub fiber ntau thiab muaj protein ntau tab sis tsawg dua cov minerals dua xim av txhuv. Nws tseem yog gluten-dawb ces nws zoo meej rau cov neeg uas yuav tsum tsis txhob gluten.