22 Abincin da ke dauke da Alkama
Alkama na da zafi sosai kuma yawanci ya raba mutane zuwa sansani guda biyu: dukan hatsi, masu cin abincin alkama mai tsanani, da kuma wadanda suke fama da rashin lafiya ko alkama .
Yawancin hatsi na yau da kullum suna da asalinsu a alkama, kuma idan kuna shan rashin lafiya ga alkama, zai kiyaye ku daga matsala don sanin yadda za ku karanta lakabi mai laushi , ku gane kalmomin kalmomi don alkama, ku fahimci inda yake cikin abinci .
Gurasa, gurasa da gurasa, ko gurasa gari : Duk abin da aka yi daga alkama, a, ko da kuwa gurasar fari.
Cire extract : Wani abincin abincin jiki wanda aka yi amfani da ita don launi ko dandano kayan abinci, wasu daga cikinsu ne daga alkama.
Fu : Wannan abincin Asiya ne daga gurasar alkama.
Matzo ko gurasa : Gurasa marar yisti da aka yi daga ɗaya daga cikin hatsi guda biyar, ciki har da alkama, sha'ir, saƙa, hatsin rai, da hatsi.
Noodles : An yi amfani da kayan abinci daga abinci kamar shinkafa, alkama, dankalin turawa, buckwheat, masara, legume, da kwayoyi. Anyi amfani da tushe mafi yawan al'ada tare da alkama alkama. Za a iya samun karin bayani game da sauran bishiyoyi ba tare da alkama ba.
Farina : Ga Arewacin Arewa, farina kalma ce kawai, amma idan kun fito daga ko'ina, za a iya amfani da ku a kan ka'idodin hatsi ko alade. Anyi Farina ne daga alkama, musamman daga ƙarshen hatsi, wanda aka yalwata zuwa daidaitattun gilashi na granular sa'an nan kuma ya siffa shi. An cire sassan da mafi yawan kwayar cutar a cikin tsari, amma wani lokacin ana wadatar da su da bitamin B da ƙarfe.
Ana amfani da Farina a matsayin abincin karin kumallo, amma ana iya dafa shi kamar polenta.
Bran : Bran shi ne nauyin ƙwayar hatsi mai tsanani kamar alkama, oat ko shinkafa. An ɗora Bran ne da kayan abinci da fiber. A lokacin aikin alkama na alkama, an cire ango ne daga hatsi.
Bulgur : Wani nau'in alkama, wanda ake amfani da ƙwayar alkama a bushe, ya bushe, fashe, sannan an tsara shi da girman.
An ambaci shi a matsayin "Fitacin Gabas ta Tsakiya," za ka iya samun shi a cikin shahararrun masauki tabbouleh.
Couscous : Wani nau'i na gurasar semolina na Arewacin Afirka wanda aka yi daga alkama mai hatsi.
Graham Crackers : Wani nau'i na gari alkama.
Kamut : Wannan nau'in alkama ne da aka sani da "King Tut's Wheat." Kamut wata kalma ne na Masar na alkama, da kuma amfani da shi a yau dafa abinci da kuma girke-girke yana girma a cikin shahara.
Emmer : Wani tsohuwar ƙwayar alkama wadda ta rasa karfinta saboda faduwar alkama mai tsabta wanda ya fi sauƙi don sauko. Emmer kuma sanannu ne kamar farro.
Semolina : A m, mai tsabta da aka yi amfani da alkama a cikin taliya, hatsi, da kuma couscous. Ana amfani da kalmar semolina don tsara wasu irin alkama, da sauran hatsi irin su shinkafa da masara.
Fassara : Abubucin alkama mai girma wanda ake amfani da shi, wanda aka rubuta shi ne samun shahararsa a maimakon maye gurbin alkama a abubuwa da dama da aka yi.
Triticale : Wani sabon abu ne ga matasan kasuwancin alkama da hatsin rai. Kimanin kashi 80% na triticale na duniya ya girma a Turai.
Tabbouleh : wanda aka sani da bulgur; karanta sama sakin layi akan bulgur .
Abubuwa masu amfani da alkama : Abincin da ke cikin alkama, dauke da kimanin kashi 75%. Bakers ƙara ƙananan ƙwayoyin abinci don yisti kamar yadda ya inganta rubutun da kuma elasticity na kullu.
Oatmeal: Abincin da ba abinci marar yalwa, wasu iri na iya zama gurbataccen alkama tare da alkama a tsarin samarwa, musamman a wuraren da ke sarrafa hatsi da abinci.
Sauran Saurin Sauyi : Soy, tamari, shoyu da teriyaki suna iya zama daga alkama. Bincika alkama ko nau'in 'ya'yan itace ba tare da ruwan inabi ba idan kun kasance rashin lafiyan.
Biye: Yawancin lokaci an shayar da sha'ir, giya na iya ƙunsar alkama, hatsin rai ko sauran sinadaran hatsi.
Chili : Na iya ƙunsar giya a matsayin mai sashi (mine na!) Ko kuma kara gari kamar mai wakilci.
Sauces da soups : Bincika don abinci mai gari kamar yadda za a iya kara su don haɓaka samfurin.
Shin, kun san dukan waɗannan kalmomi don alkama?
Sources :
Majalisar Dinkin Duniya
Shafin yanar gizo na Bob's Red Mill