Panicle yog qhov tsawg tshaj plaws ntawm lwm cov cereals. Nws yog dav faib nyob rau hauv Ethiopia, tab sis hnub no nws kuj muaj nyob rau hauv European lag luam. Porridge yog boiled los ntawm panicle thiab injere qhob cij yog npaj. Nws yog ib qho khoom noj muaj txiaj ntsig zoo tshaj plaws hauv ntiaj teb. Panicle yog nplua nuj nyob rau hauv calcium, fiber, proteins thiab antioxidants. Panicle cov tais diav muab qhov kev xav ntawm satiety, uas yog qhov tshwj xeeb tshaj yog rau cov neeg noj zaub mov. Hauv panicle, tsis zoo li cov nplej, tsis muaj gluten thiab nws yooj yim rau kev zom.
Koj tuaj yeem yuav panicle nyob rau hauv daim ntawv ntawm cereals los yog npaj txhij. Muaj hmoov nplej los ntawm cov cereal zoo kawg nkaus, los ntawm cov khoom qab zib bakery yog ci.
Gluten dawb
Panicle tsis muaj cov protein uas ua rau muaj kev tsis haum tshuaj. Thiab qhov no yog qhov tseem ceeb tsis yog rau celiac xwb, feem ntau cov neeg muaj kev nkag siab rau gluten nyob rau hauv ib txoj kev los yog lwm qhov. Kab mob ntawm daim tawv nqaij, lub plab zom mov, lub siab tsis zoo - tag nrho cov no tuaj yeem yog qhov tshwm sim ntawm kev siv gluten.
Qhov chaw ntawm lub zog
Feem ntau cov nplej muaj cov protein, tab sis panicle muaj cov ntsiab lus ntawm cov amino acid ntau dua, tshwj xeeb tshaj yog lysine. Amino acids tseem ceeb heev rau kev tswj lub zog hauv lub cev. Panicle yog hais txog tag nrho cov nplej, nws cov carbohydrates tau tawg maj mam, thiab qhov no yog qhov zoo ntawm cov cereal zoo tshaj li cov carbohydrates zoo.
Txhim kho plab hnyuv ua haujlwm
Panicle hmoov muaj 30 g ntawm fiber ib 5 g, thaum lwm yam khoom zoo sib xws muaj tsuas yog 1 g. Qhov no feature plays lub luag haujlwm zoo hauv kev tswj lub plab zom mov. Fiber pab tshem tawm cov khib nyiab pov tseg ntawm txoj hnyuv. Tsis tas li ntawd, cov khoom no tswj tau qhov kev xav ntawm satiety rau lub sijhawm ntev thiab txo qhov kev ntshaw rau khoom noj txom ncauj.
Npaj sai sai
Panicle yog me dua mov thiab nplej, yog li nws tsis yooj yim rau noj nws. Thaum ua noj, nws yog ib qho tseem ceeb kom taug qab lub sijhawm.
Rau cov pob txha noj qab nyob zoo
Rau cov neeg tsis txhob noj mis nyuj, nws yog ib qho tseem ceeb kom nrhiav tau lwm qhov chaw ntawm calcium. Hmoov zoo, muaj cov zaub mov cog, thiab panicle yog ib qho ntawm lawv, uas yog qhov zoo ntawm calcium. Calcium thiab cov ntsiab lus siab ntawm cov tshuaj antioxidants muaj txiaj ntsig zoo ntawm cov pob txha pob txha.
Yuav ua li cas npaj cua daj cua dub?
Nws yog siav tib yam li quinoa los yog mov hauv qhov kev faib ua feem ntawm 1 feem ntawm cereal rau 2 qhov dej, tab sis tsawg dua lub sijhawm. Panicle hloov cov nplej los yog oatmeal hauv cov tais diav, nqa qhov muag nutty tsw. Pancake hmoov tuaj yeem hloov tau ¼ ntawm cov hmoov nplej hauv cov khoom ci kom nce cov khoom noj muaj txiaj ntsig.