#全谷类知多少

🌾 全谷类是非常容易取得及用在平时饮食上的食材。那吃全谷类最大的好处呢就是它们的纤维含量非常高📈。纤维可以喂养肠道中的有益细菌，使它们保持健康和多样化。

🍁 Whole grains are readily available and easy to cook with. 👩🏻‍🍳 The best reason to eat whole grains is their fibre content as fibre feeds the probiotic in our intestines, keeping them healthy and diverse. 🤩

🤷🏻‍♀️ 那除了比较普遍的燕麦，糙米,大麦，藜麥，等，大家还知道哪些谷类吗❓
👇🏼 往下看以查寻更多的全谷类哦！

There is a wide range of whole grains we can use in our kitchen, not only brown rice, rolled oat, quinoa, etc.
🧐 Let’s check out below for more whole grains option ‼️

🌾 小米 (Millet)

小米是不含麸质的古老种子谷物，可快速煮熟，且口味温和略带甜味，适合用于煮全麦粥。它有助于平衡人体的酸性倾向。它是益生元，纤维的极佳来源。

Millet is a gluten-free ancient seed grain that can be cooked instantly. Its mild taste of sweetness makes it a great choice for the whole grain porridge. It helps balance the body’s tendency towards acidity. It is also an excellent source of fibre which helps to keep the probiotics healthy in our intestines.

🌾 荞麦 (Buckwheat)

荞麦是荞麦植物中可食用的去壳种子。它天然，无麸质，易于制备，是可溶性和不溶性纤维，铜，镁和锰的良好来源。每1/4杯就含有6克蛋白质，并且包含所有9种必需氨基酸，使它成为完整的蛋白质。

Buckwheat is not actually a whole grain but rather an edible, hulled seeds of the buckwheat plant. It is naturally gluten-free, easy to prepare and has a tasty and earthy flavour. It is also a good source of soluble and insoluble fibre, copper, magnesium, and manganese. It has 6 grams of protein per 1/4 cup serving and contains all the 9 essential amino acids which make it a complete protein.

🌾 苋属植物, 菜籽粒 (Amaranth)

这是一种古老的伪谷物，来自苋菜植物的花朵，该花朵由像谷物一样的细小颗粒状的芽组成。它不含麸质，富含矿物质，例如钙，铁，磷和类胡萝卜素，是赖氨酸的良好来源，完整的蛋白质 。

Amaranth is an ancient pseudo-cereal comes from the flowers of the amaranth plant, which are made up of tiny grain-like buds much like grains. It is gluten-free, high in minerals, such as calcium, iron, phosphorus, and carotenoids. It is a good source of lysine which makes it a complete protein.

🌾 布格麥 (Bulgur)

布格麥(Bulgur Wheat)是由乾燥以後的小麥碾碎而成。它是一种小麦产品，所以含麸质。它天然，富含纤维，有助于降低胆固醇并保护心血管健康。它还富含抗氧化剂，锰，镁，铁和B维生素，有利于新陈代谢。

Bulgur is not gluten-free as it is a wheat product. It is naturally high in fibre which helps lower cholesterol level and maintain cardiovascular health. It also riches in antioxidants and can be a good source of manganese, magnesium, iron, and B vitamins which helps to support everything from a healthy metabolism to brain health.

🌾 中东谷类(Freekeh)

Freekeh是一种一旦收穫綠色的小麥籽粒，它們被烘烤成棕色並軟化它們，然後破碎使它們可食用。它具有紧实且耐嚼的质地，是铁，钙，锌，镁和钾的良好来源。它的蛋白质和纤维比藜麦和糙米来的更多。

Freekeh is a wheat that is harvested in green. It is roasted until soft and cracked in pieces before consuming. It is a healthy whole grain and is similar to Bulgur wheat and wheat berries. It has a firm and slightly chewy texture and a distinct nutty and earthy flavour. It is also a good source of iron, calcium, zinc, magnesium, and potassium. Other than that, it is an excellent source of protein and fibre which has a higher level compared to quinoa and brown rice.

厨之宝 ❤️ 幸福味

𝗚𝗿𝗮𝗶𝗻 𝗼𝗳 𝗔𝗿𝘁 ❤️ 𝗧𝗮𝘀𝘁𝗲 𝗼𝗳 𝗛𝗲𝗮𝗿𝘁

💚 𝗚𝗼 𝗴𝗿𝗲𝗲𝗻, 𝗴𝗼 𝘃𝗲𝗴𝗲𝘁𝗮𝗿𝗶𝗮𝗻

Link: https://foodartstore.com/collections/grains-natural-condiments