Mafi kyawun madadin garin kwakwa | Manyan zaɓuɓɓuka 14 don maye gurbinsu
Akwai girke-girke masu daɗi da yawa tare da garin kwakwa, gami da pancakes masu daɗi da muffins.
Garin kwakwa sanannen gari ne na yin burodi wanda ba shi da alkama wanda aka yi daga busasshen nama da nama na kwakwa.
Amma menene zai faru idan kun fita daga garin kwakwa kuma kuna buƙatar yin girke-girke wanda ke kira da shi?
Wataƙila kuna mamakin abin da zai maye gurbin gari mai kyau na kwakwa kuma a ina za ku same shi?
Garin almond shine mafi kyawun fulawar kwakwa saboda shima ba shi da alkama, lafiyayye, kuma yana da irin wannan rubutu don haka ba zai canza daidaiton kayan da kuke gasa ba.
A cikin wannan jagorar, Ina raba duk madadin da za ku iya amfani da su lokacin da kuke yin burodi da dama, suna da su a kantin kayan miya na gida ko kuna iya oda su akan layi.
Da farko, duba teburin duk masu maye gurbin sannan ku karanta ƙarin bayani game da su a ƙasa:
| Mafi kyawun madadin garin kwakwa | images |
|---|---|
| Almond gari | 
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| Almond ci abinci | 
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| Garin kaji | 
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| Arrowroot foda | 
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| Garin dankalin turawa | 
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| Farin shinkafa fulawa | 
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| Fulawa shinkafa | 
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| Garin sunflower | 
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| Garin rogo | 
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| Garin waken soya | 
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| Hazelnut gari | 
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| Garin Tapioca | 
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| Farin gari | 
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| Flaxseed abinci | 
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Mafi kyawun fulawar kwakwa
Anan akwai manyan abubuwan maye gurbin fulawar kwakwa waɗanda za ku iya amfani da su a cikin ɗan tsuntsu.
Garin almond: madadin garin kwakwa da aka fi so
Almond gari babban madadin garin kwakwa ne saboda yana da nau'i iri ɗaya da yawa.
Hakanan yana da yawan furotin da fiber, yana mai da shi kyakkyawan zaɓi don yin burodi marar yisti da abinci na paleo.
Garin almond an yi shi da almonds mai kyau kuma yana da kyakkyawan tushen lafiyayyen kitse, fiber, bitamin, furotin, da ma'adanai.
Lokacin da kake canza gari na kwakwa tare da almond, zaka iya amfani da rabo na 1: 1.
Koyaya, yakamata ku sani cewa garin almond ba zai iya sha ruwa mai yawa kamar garin kwakwa ba don haka kuna iya buƙatar ƙara ƙarancin ruwa zuwa girke-girke.
Idan ka ga batter ɗinka ya yi yawa, za ka iya ƙara ƙarin kwai ko biyu don haskaka shi.
Abin da nake so game da garin almond shine cewa yana da irin wannan haske da dandano mai tsaka tsaki kamar dandano na kwakwa. Saboda haka, ba ya rinjayar abincin ku.
Yana da kama da fulawa duka kuma kuna iya amfani da shi ta kowace hanya iri ɗaya don haka yana ɗaya daga cikin mafi kyawun madadin garin kwakwa a duniya.
Hakanan zaka iya amfani da garin almond ɗin da ba a buɗe ba a madadin amma yana da launin ruwan kasa mai duhu.
Garin almond na Blue Diamond yana ɗaya daga cikin shahararrun fulawar almond a kasuwa saboda niƙa mai kyau da ɗanɗanon tsaka tsaki.
Almond ci abinci
Almond ci abinci wani nau'in almond ne mai mahimmanci, don haka bazai zama mafi kyawun zabi ba idan kuna neman ainihin maye gurbin gari na kwakwa.
Duk da haka, ana iya amfani da shi a cikin girke-girke da ke kira ga gari na kwakwa, kuma zai ƙara ɗanɗano mai laushi a cikin tasa.
Abincin almond yana aiki da kyau don yawancin girke-girke na gari na kwakwa saboda dandano yana kama da almond gari na yau da kullum.
Ana iya amfani da abincin almond a girke-girke kamar pancakes, waffles, muffins, da wuri, da kukis. Mahimmanci, idan ba ku damu da rubutu mai zurfi ba, koyaushe kuna iya amfani da abincin almond kawai.
Hakanan zaka iya amfani da almonds mai laushi maimakon abincin almond, amma kuna iya buƙatar gwadawa da ma'auni kadan.
Garin kaji
Garin kaji wani kyakkyawan madadin garin kwakwa ne. An yi shi daga kajin kajin, don haka yana da yawan furotin da fiber da kuma ba shi da alkama!
Wannan gari kuma ana kiransa garin garbanzo ko besan domin ana yin shi da wake na garbanzo (kaza).
Garin chickpea yana da ɗanɗano mai ɗanɗano kaɗan kuma yana da kyakkyawan tushen bitamin, fibers, ma'adanai, da antioxidants. A haƙiƙa, yana ɗaya daga cikin abubuwan da ake maye gurbin fulawar kwakwa mai gina jiki tunda yana da ƙasa da adadin kuzari.
Yana da ɗan rubutu daban-daban fiye da garin kwakwa, amma yana aiki da kyau a yawancin girke-girke, musamman soyayyen jita-jita.
Ko da launi iri ɗaya ne mai launin rawaya.
Zai fi kyau a yi amfani da garin kaji kaɗan fiye da garin kwakwa. Don haka, zaka iya amfani da 1/2 kofin gari na chickpea ga kowane 1/4 kofin kwakwa.
Arrowroot foda
Arrowroot foda sitaci ne da za a iya amfani da shi a madadin garin kwakwa. Yana da kauri a zahiri, amma ana iya amfani dashi a cikin yin burodi marar yisti don ƙara tsari da yawa ga girke-girke.
Ba shi da girma a cikin furotin da fiber kamar garin kwakwa, amma yana aiki sosai a cikin girke-girke waɗanda ba sa buƙatar haɓaka mai yawa, kamar kukis.
Idan kuna yin wani abu kamar burodi ko buns, arrowroot foda bazai zama mafi kyawun fulawar kwakwa ba.
Arrowroot foda za a iya maye gurbinsu a cikin rabo na 1: 1 kuma za ku ƙare tare da irin wannan rubutu.
Hakanan zabi ne mai kyau idan kuna neman madadin garin kwakwa wanda ba shi da alkama.
Abin da ke da kyau game da arrowroot foda shine cewa baya canza dandano na girke-girke, don haka yana da kyau idan kuna neman madadin gari mai tsaka-tsaki.
Arrowroot powder da arrowroot fulawa a zahiri abubuwa iri daya ne, don haka kada ku rikice lokacin da kuke siyayyar wannan sinadari.
Garin dankalin turawa
Garin dankalin turawa an yi shi da dankalin ƙasa kuma yana da kyau madadin garin kwakwa.
An yi shi daga dankalin turawa, ciki har da fata don haka yana da babban abun ciki na fiber kuma ba shi da alkama. Ba shi da yawan fiber kamar garin kwakwa, amma yana da nau'in furotin iri ɗaya.
Ana amfani da garin dankalin turawa a lokacin yin burodi da kuma tashi da wuri ko kek domin fulawar dankalin turawa tana riƙe da ruwa sosai don haka yana aiki da yisti sosai.
Hakanan, garin dankalin turawa shine babban mai kauri da ɗaure don haka zaka iya amfani dashi a duk girke-girke. Danɗanin tsaka tsakinsa ba zai canza ɗanɗanon abincin ku ba. Kuna iya amfani da garin dankalin turawa don kauri da miya da miya!
Kuna iya amfani da garin dankalin turawa a cikin rabo na 1: 1 don maye gurbin garin kwakwa a cikin girke-girke.
Gari
Farin shinkafa fulawa yana da kyau madadin garin kwakwa idan kana neman wani abu maras alkama. Har ila yau, garin shinkafa ya ƙunshi abubuwa masu cutarwa da yawa kuma fulawa ce mai ƙarancin carb.
Zabi ne mai kyau idan kuna son gari mai ɗanɗano mai ɗanɗano saboda ba shi da ɗanɗano mai ƙarfi.
Anyi shi ne daga shinkafar da aka yi da shi kuma yana da irin wannan nau'in da fulawar kwakwa, har ma da launi iri ɗaya ne.
Daidaiton ya ɗan bambanta saboda garin shinkafa ya fi fulawar kwakwa laushi. Don haka, kuna buƙatar amfani da ƙarin shi azaman maye gurbin gari na kwakwa.
Kuna iya amfani da gari mai farar shinkafa a cikin rabo na 3: 1 don maye gurbin garin kwakwa a cikin girke-girke.
Ba shi da girma a cikin furotin ko fiber, amma yana aiki sosai a cikin girke-girke waɗanda ba sa buƙatar haɓaka mai yawa.
Garin shinkafa zabi ne mai kyau don girke-girke kamar kukis, da wuri, da burodi mai sauri.
Fulawa shinkafa
Hakanan zaka iya maye gurbin garin kwakwa da garin shinkafa mai ruwan kasa, wanda yayi kama da farar shinkafa na yau da kullun.
Babban abin da ya bambanta shi ne cewa garin shinkafa mai launin ruwan kasa ana yin shi ne daga shinkafar hatsi gabaɗaya, don haka ya fi yawa a cikin fiber kuma ana ganin ya fi lafiya.
Kamar garin shinkafa na yau da kullun, ba shi da girma a cikin furotin kamar garin kwakwa, amma yana aiki sosai a cikin girke-girke waɗanda baya buƙatar haɓaka mai yawa.
Garin shinkafar Brown yana da kyau maye gurbin fulawar kwakwa saboda yana da nau'i iri ɗaya da ɗanɗano mai laushi wanda baya canza dandanon girke-girke.
Wannan gari yana da kyau don yin noodles da abinci kamar pancakes.
Kuna iya amfani da garin shinkafa mai launin ruwan kasa a matsayin maye gurbin 3: 1 don garin kwakwa a cikin girke-girke.
Garin sunflower
Garin sunflower yana da kyau a madadin garin kwakwa idan kana neman wani abu mai yawan furotin da fiber.
Ana yin shi da ɗanyen sunflower wanda aka niƙa shi da kyau ya zama gari mai nau'i mai kama da na garin kwakwa.
Kuna iya samun bitamin E da yawa, bitamin B, da sauran antioxidants daga garin iri na sunflower.
Duk da haka, yana da ɗanɗano kaɗan wanda wasu mutane ba za su so ba. Yana da haske amma ɗanɗano mai daɗi da ɗanɗano mai ɗanɗano.
Zai fi kyau a yi amfani da shi don yin gasa abinci mai daɗi amma yana da ɗanɗano kaɗan kawai don haka yana aiki a cikin abinci mai daɗi kuma.
Lokacin maye gurbin gari irin sunflower don gari na kwakwa, yi amfani da rabo na 1: 1 amma yana iya dogara da girke-girke.
Don haka idan girke-girke ya buƙaci kofi 1 na garin kwakwa, yi amfani da kofi 1 na garin iri na sunflower.
Garin rogo
Garin rogo wani gari ne mai kyau wanda ba shi da alkama a madadin garin kwakwa. Ana yin garin rogo ne daga tushen shukar rogo kuma yana da nau'in nau'in fulawar kwakwa.
Tushen rogo na ƙasa yana da sitaci sosai don haka yana da kyau mai kauri da ɗaure.
Yana da ɗanɗano mai tsaka tsaki wanda ya sa ya zama cikakke don yin burodi saboda ba zai canza dandano na girke-girke ba.
Ba shi da girma a cikin furotin ko fiber, amma yana aiki sosai a cikin girke-girke waɗanda ba sa buƙatar haɓaka mai yawa, kamar crepes da pancakes.
Wani batu mai yuwuwa game da amfani da garin rogo shine, ba kamar garin kwakwa ba, yana da yawa a cikin carbohydrates. Wannan yana nufin cewa ba shi da ƙarancin glycemic index.
Don musanya, kuna buƙatar ƙarin garin rogo da yawa. Rabon rogo da garin kwakwa shine 4:1.
Haka kuma duba wannan girke-girke mai sauƙi, mai tsami & cheesy dadi rogo girke-girke
garin waken soya
Garin waken soya yana da kyau a madadin garin kwakwa idan kana neman wani abu mai yawan furotin da ƙananan carbohydrates.
Anyi shi daga waken soya kuma yana da nau'in nau'in nau'in fulawar kwakwa.
Garin waken soya kuma shine tushen tushen fiber, iron, da calcium.
Koyaya, yana da ɗanɗano mai ƙarfi wanda wasu mutane ba za su so ba. Dandandin ya bambanta sosai kuma yana iya zama ƙasa sosai idan aka kwatanta da ɗanɗanon fulawar kwakwa.
Za a iya maye gurbin garin waken soya da garin kwakwa a cikin kayan da aka gasa da abinci mai daɗi iri ɗaya.
An yi garin waken soya daga shuka iri ɗaya da tofu da tempeh. Garin waken soya ya shahara sosai a cikin abincin Asiya saboda yana da ƙarancin ma'aunin glycemic kuma yana da araha.
Don musanya, yi amfani da rabo na 2: 1 na garin soya zuwa garin kwakwa. Wannan yana nufin dole ne ku ninka adadin garin waken soya.
Hazelnut gari
Hazelnut gari shine maye gurbin garin kwakwa mai tsada amma mai girma idan kuna neman wani abu mai yawan furotin da fiber amma yana da adadin kuzari.
Yana da ɗan tsada ko da yake, don haka kiyaye wannan a zuciya idan kuna kan kasafin kuɗi. Wataƙila ba za ku sami garin hazelnut a kantin sayar da kayan abinci na gida ba tunda bai shahara kamar sauran fulawa ba.
Dandanin garin hazelnut yayi kama da garin almond amma tare da dandano mai tsanani.
Ya dace don yin burodi saboda yana ba kayan da kuke gasa daɗin ɗanɗano ba tare da yin ƙarfi ba.
Kuna iya amfani da garin hazelnut azaman maye gurbin 1: 1 don garin kwakwa. Wannan yana nufin idan girke-girke ya buƙaci kofi 1 na garin kwakwa, za ku yi amfani da kofi 1 na garin hazelnut.
Garin Tapioca
Garin Tapioca shi ne wani kyau mai kyau-free-gluten maimakon kwakwa. An yi shi daga tushen shukar rogo kuma yana da kamanceceniya da fulawar kwakwa.
Ba kamar garin rogo ba, ana yin shi ne kawai daga ɓangaren sitaci na tushen, don haka ba shi da babban abun ciki na carbohydrate iri ɗaya.
Garin Tapioca kuma ba shi da ɗanɗano, don haka ba zai canza ɗanɗanon girke-girkenku ba. Hakanan yana da ƙarancin adadin kuzari idan aka kwatanta da garin kwakwa.
Launin garin tapioca fari ne kuma yana da kyau mai kauri da ɗaure. Za a iya amfani da garin kwakwa da garin tapioca iri ɗaya.
Don musanya, yi amfani da rabo na 1: 1 na gari tapioca zuwa garin kwakwa.
Farin gari
Farin gari yana da kyau a madadin garin kwakwa idan kana neman wani abu mai yawan furotin da fiber.
Ana yin tafsiri daga nau'in alkama, don haka ba shi da alkama. Yana da nau'in nau'in nau'in nau'in kwakwa, ko da yake.
Haɓaka a haƙiƙa tsohuwar ƙwayar hatsi ce wacce ta taɓa zama jigo a cikin abincin al'adu da yawa. Hakan na kara dawowa a yanzu yayin da mutane ke neman madadin alkama.
Da ɗanɗanon fulawar da aka yayyafa yana da ɗanɗano kaɗan kuma mai daɗi. Ya dace da yin burodi saboda yana ba kayan da kuke gasa dandano mai kama da alkama ba tare da yin yawa ba.
Za a iya amfani da garin da aka yi wa magana a matsayin maye gurbin 1:1 na garin kwakwa. Wannan yana nufin idan girke-girke ya buƙaci kofi 1 na garin kwakwa, za ku yi amfani da 1 kopin fulawa.
Flaxseed abinci
Flaxseed abinci yana da kyau madadin garin kwakwa idan kana neman wani abu mai yawan fiber.
Abincin flax ana yin shi ne daga ƙwayar flax ɗin ƙasa kuma yana da nau'in nau'in nau'in fulawar kwakwa. Abincin flax kuma zai ƙara wasu fatty acid omega-3 zuwa girke-girke.
Duk da haka, yana da ɗanɗano kaɗan wanda wasu mutane ba za su so ba.
Batun cin abinci na flax, idan aka kwatanta da sauran fulawa shi ne cewa ba za a iya musanya shi ba tare da ƙara wasu gari na almond ba.
Da kansa, abincin flax ya yi kauri da mai. Yana iya maye gurbin garin kwakwa da kwai shima.
Don haka, ina ba da shawarar ku yi amfani da abincin flax kashi 1 da garin almond 1 don maye gurbin 1 kofi na garin kwakwa.
Menene garin kwakwa?
Garin kwakwa sanannen gari ne na yin burodi marar alkama. An yi shi daga busasshen naman kwakwa da aka niƙa ta zama foda mai kyau, kuma yana da yawan fiber da furotin.
Haƙiƙa wani samfur ne na aikin nonon kwakwa. Busasshen naman kwakwar ana niƙa shi cikin gari mai laushi sannan a niƙa don cire duk wani babban yanki.
Abin da ya rage shi ne fulawa mai haske, mai laushi wanda ya dace da yin burodi.
Ana amfani da garin kwakwa sau da yawa a cikin girke-girke marasa alkama da hatsi saboda hanya ce mai kyau don ƙara furotin da fiber.
Hakanan yana da ɗanɗanon kwakwa mai ɗanɗano wanda ke da kyau tare da girke-girke daban-daban.
Rubutun gari na kwakwa yana kama da sauran fulawa marasa amfani, don haka ana iya amfani dashi azaman maye gurbin 1: 1 a yawancin girke-girke. Kamar garin alkama, fulawar kwakwa tana da launin fari mai haske da kuma nau'in nau'in iri.
Kuna iya yin mamaki: garin kwakwa yana da daɗi?
Amsar ita ce a'a, garin kwakwa ba dadi. A gaskiya ma, tana da ɗanɗanon kwakwa mai laushi wanda ya dace da yin burodi.
Saboda haka, ana amfani da shi a cikin girke-girke masu dadi da masu daɗi da kowane nau'in girke-girke marasa alkama.
Garin kwakwa yana da kyau don yin gasa domin shi ne:
- High a cikin fiber
- Mafi girma a furotin
- Gluten-free
- Babu hatsi
- Mai ɗanɗano kaɗan
- 1: 1 maye gurbin gari na alkama a yawancin girke-girke.
Za a iya amfani da garin alkama don maye gurbin garin kwakwa?
E kuma a'a. Garin alkama ya ƙunshi alkama kuma mutane da yawa waɗanda suka zaɓi yin gasa tare da garin kwakwa suna yin haka saboda suna neman zaɓi na kyauta.
Mutane da yawa suna da rashin haƙuri ga alkama kuma shi ya sa suka fi son garin kwakwa.
Amma idan kuna da lafiya tare da shan alkama, za ku iya, ba shakka, amfani da garin alkama lokacin dafa abinci da yin burodi amma wannan ba shi da lafiya kamar garin kwakwa.
Kuna iya amfani da garin alkama gabaɗaya, wanda har yanzu yana da wasu fa'idodin kiwon lafiya amma bai kai ga garin kwakwa ba.
Takeaway
Yanzu da ka san cewa almond gari shine mafi kyawun madadin gari na kwakwa, zaka iya fara yin burodi!
Kuna iya amfani da almond da duk sauran abubuwan fulawa na kwakwa don duk abincin da kuka fi so mai daɗi da daɗi.
Makullin zaɓin ingantacciyar fulawa shine neman nau'ikan laushi iri ɗaya amma koyaushe kuna duba ƙimar canji saboda waɗannan na iya bambanta.
Tabbatar yin gwaji tare da girke-girke daban-daban don nemo mafi dacewa don bukatun ku. Kuma kar a manta da yin nishaɗi a cikin ɗakin abinci!
Na gaba, duba bita na na mafi kyawun sifa na fulawa don yin burodi mara lahani
Duba sabon littafin dafa abinci namu
Girke-girke na iyali Bitemybun tare da cikakken mai tsara abinci da jagorar girke-girke.
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Karanta kyauta
Joost Nusselder, wanda ya kafa Bite My Bun shine mai siyar da abun ciki, uba kuma yana son gwada sabon abinci tare da abincin Jafananci a tsakiyar sha'awar sa, kuma tare da tawagarsa yana kirkirar labaran blog mai zurfi tun daga 2016 don taimakawa masu karatu masu aminci. tare da girke -girke da nasihun girki.
