1. Rye hmoov
Tej zaum qhov nrov tshaj plaws tom qab nplej. Nws nyob deb ntawm qhov haum rau txhua qhov ci, tab sis cov qhob cij dub tsw qab, tau kawg, yuav ua haujlwm tawm ntawm nws. Muaj noob, peeled thiab wallpaper hom rye hmoov. Cov hmoov nplej zoo ib yam li cov hmoov nplej zoo tshaj plaws, nws muaj cov hmoov txhuv nplej siab thiab cov khoom noj tsawg - qhov no yog hom hmoov nplej uas peb tsis pom zoo siv. Peeled yog tsawg gluten thiab twb muaj ntau cov as-ham. Tab sis qhov tseem ceeb tshaj plaws ntawm rye yog cov ntawv ntsa, nws muaj cov hmoov nplej tag nrho thiab muaj yuav luag tsis muaj gluten, tab sis ci los ntawm nws ib leeg tsis zoo li ua haujlwm. Feem ntau, rye hmoov yog siv tsis tau tsuas yog rau ci dub qhob cij, tab sis kuj rau gingerbread, biscuits thiab txawm pies.
2. Pob kws hmoov nplej
Cov hmoov nplej no yog qhov ze tshaj plaws hauv cov khoom ci rau cov hmoov nplej, thiab nws tuaj yeem siv ib leeg yam tsis ntxiv lwm hom hmoov nplej. Nws muab cov pastry zoo daj xim, graininess thiab airiness nyob rau hauv ib tug biscuit. Tsis tas li ntawd, pob kws hmoov muaj ntau cov vitamins B, hlau (tseem ceeb rau ntshav qab zib). Nws kuj soothes thiab txhim kho kev ua haujlwm ntawm lub plab zom mov. Koj tuaj yeem ci biscuits qab, charlottes, tortillas thiab ncuav qab zib los ntawm pob kws.
3. Cov hmoov nplej
Cov hmoov nplej muaj muag nyob rau hauv 2 hom: dawb thiab tag nrho cov nplej. Dawb muaj ntau cov hmoov txhuv nplej siab, muaj glycemic Performance index siab, thiab yog li tsis muaj txiaj ntsig zoo. Tag nrho cov nplej muaj ntau cov vitamins thiab minerals: hlau, calcium, zinc, phosphorus, vitamins B. Txawm li cas los xij, nws tsis muaj gluten tag nrho, thiab yog tias koj ntxiv lwm hom hmoov nplej rau cov hmoov nplej tag nrho, koj tuaj yeem tau ncuav qab zib, pancakes thiab ntau yam khoom qab zib.
4. Buckwheat hmoov
Ib qho tseem ceeb tshaj plaws ntawm cov hmoov nplej, nws yog gluten-dawb kiag li, muaj qhov ntsuas glycemic qis, ntxiv rau txhua yam, nws muaj tag nrho cov khoom ntawm buckwheat! Ntawd yog, nws muaj ntau cov hlau, iodine, potassium, fiber ntau thiab noj qab nyob zoo cov vitamins E thiab pawg B. Cov hmoov nplej no feem ntau siv rau hauv kev noj zaub mov thiab kev ua xua ci. Tab sis txhawm rau ci los ntawm nws kom ua tiav, koj yuav tsum ntxiv lwm hom hmoov nplej rau nws. Pancakes, pancakes thiab pies yog ci los ntawm buckwheat hmoov.
5. Spelled hmoov (spell)
Yuav kom meej, spelled yog qus nplej. Spelled hmoov muaj gluten sib txawv ntawm cov nplej protein, tab sis nws cov khoom hauv ci yog ze rau cov hmoov nplej. Spelled muaj txiaj ntsig ntau dua li cov nplej, cov nplej muaj tag nrho cov vitamins B, potassium, calcium, magnesium thiab hlau. Cov hmoov nplej no yuav ua tau zoo heev biscuits thiab ncuav qab zib.
6. Cov hmoov nplej los ntawm cov txiv ntoo (almond, cedar, thiab los ntawm cov noob taub dag, thiab lwm yam)
Yog tias koj muaj lub tshuab ua kom muaj zog, koj tuaj yeem ua cov hmoov nplej no hauv tsev los ntawm txhua hom txiv ntoo hauv ib qho teeb meem ntawm 5 feeb. Cov khoom ntawm hmoov nplej yuav nyob ntawm cov txiv ntoo thiab cov noob uas nws muaj: taub dag muaj vitamin A, zinc thiab calcium, cedar hmoov muaj polyunsaturated fatty acids, hlau thiab vitamins, almond hmoov muaj magnesium, calcium, chromium, hlau thiab vitamins ntawm pab pawg. B, C, EE, RR. Dab tsi ntxiv, tag nrho cov txiv ntoo hmoov nplej muaj protein ntau, thiab yog ib qho zoo ntxiv rau cov neeg ncaws pob ci. Nws tsis zoo li koj yuav muaj peev xwm ua pastries los ntawm txiv ntseej hmoov ib leeg, tab sis nws yuav yog ib qho zoo ntxiv rau lwm hom. Nws ua kom qab cupcakes, muffins thiab biscuits. Los ntawm txoj kev, yog tias koj siv cov hmoov nplej thiab ntxiv cov hnub, koj tuaj yeem ua cov hauv paus zoo rau cov cashewcakes nyoos.
7. Txiv maj phaub
Cov hmoov nplej zoo heev - rau ci thiab cov khoom noj nyoos. Nws yog ib txwm gluten-dawb, muaj qhov tsw ntawm txiv maj phaub thiab nws cov khoom noj khoom haus: muaj protein ntau, fiber ntau thiab lauric acid, uas muaj cov tshuaj tua kab mob. Nrog nws, koj tuaj yeem ua noj muffins, muffins, biscuits thiab ua noj tib yam zaub mov nyoos cashewcakes.
8. Chickpea thiab pea hmoov
Feem ntau siv hauv Vedic thiab Indian ua noj ua haus ua fritters (pudl) uas tau txais kev pab nrog tag nrho cov tais diav kub. Thiab, raws li koj paub, peas thiab chickpeas yog ib lub tsev khaws khoom ntawm cov protein ntau thiab cov ntsiab lus tseem ceeb. Yog li ntawd, chickpea hmoov tau pom ib qho chaw hauv cov zaub mov ci rau kev noj zaub mov noj. Nws ua rau cov khoom qab zib qab, pancakes, pancakes thiab txawm tias ncuav qab zib.
9. Flax hmoov
Cov hmoov nplej no yog qhov tseem ceeb hauv arsenal ntawm cov khoom noj tsis noj nqaij, vim nws tuaj yeem hloov cov qe hauv ci. Piv txwv li, 1 tbsp. flaxseed noj nyob rau hauv ½ khob dej yog sib npaug rau 1 qe. Thiab, tau kawg, nws muaj tag nrho cov txiaj ntsig zoo ntawm cov noob flax: cov ntsiab lus loj ntawm omega-3, omega-6 polyunsaturated fatty acids, calcium, zinc, hlau thiab vitamin E. Flaxseed hmoov kuj tseem siv tau rau hauv kev npaj mov ci. , muffins thiab muffins.
10. Oatmeals
Oatmeal, yog tias koj muaj lub tshuab ntxhua khaub ncaws lossis kas fes grinder hauv tsev, yooj yim ua rau koj tus kheej. Ua li no, koj tsuas yog yuav tsum tau grind oatmeal los yog oatmeal rau hauv hmoov. Oatmeal muaj gluten, thiab yog li nws tus kheej txaus nyob rau hauv ci. Nws yuav ua tau zoo noj pancakes, pancakes, tiag tiag oatmeal ncuav qab zib thiab pancakes. Txawm li cas los xij, rau biscuits, nws hnyav. Oatmeal muaj ntau cov vitamins B, selenium, magnesium, hlau, thiab protein, uas yog vim li cas cov neeg ncaws pob nyiam siv nws thaum lawv xav kho lawv tus kheej rau cov khoom qab zib qab.
11. Barley hmoov
Nws tsis yog siv los ua cov khoom tseem ceeb rau kev ci vim qhov tsis txaus ntawm gluten thiab tart saj. Tab sis ua ib qho ntxiv rau hom hmoov nplej hauv cov ncuav qab zib, savory tortillas thiab qhob cij, nws zoo heev. Barley hmoov yog lwm txoj hauv kev zoo rau rye hmoov, nws muaj ntau phosphorus, magnesium, hlau, proteins thiab B vitamins.