1. garin Rye
Zai yiwu mafi mashahuri bayan alkama. Yana da nisa daga dace da kowane yin burodi, amma gurasar baƙar fata mai ƙanshi, ba shakka, zai yi aiki daga gare ta. Akwai iri, bawo da fuskar bangon waya nau'in hatsin rai iri. Garin da aka shuka yayi kama da na alkama mai ƙima, yana da girma a cikin sitaci kuma yana da ƙarancin sinadirai - wannan shine irin garin hatsin rai wanda ba mu ba da shawarar amfani da shi ba. Peeled yana da ƙarancin alkama kuma ya riga ya ƙunshi ƙarin abubuwan gina jiki. Amma mafi yawan amfanin hatsin rai shine shakka fuskar bangon waya, ya ƙunshi ƙasa gabaɗaya hatsi kuma ya ƙunshi kusan babu alkama, amma yin burodi daga gare ta kaɗai ba zai yi aiki ba. Gabaɗaya, ana amfani da garin hatsin rai ba kawai don yin burodin baƙar fata ba, har ma don gingerbread, biscuits har ma da pies.
2. Garin masara
Wannan fulawa ita ce mafi kusa wajen yin gasa ga garin alkama, kuma ana iya amfani da ita ita kaɗai ba tare da ƙara wasu nau'ikan fulawa ba. Yana ba da irin kek ɗin launin rawaya mai kyau, hatsi da iska da ke cikin biscuit. Bugu da ƙari, garin masara ya ƙunshi yawancin bitamin B, ƙarfe (mai amfani ga anemia). Har ila yau yana kwantar da hankali da inganta ayyukan gastrointestinal tract. Kuna iya gasa biscuits masu daɗi, charlottes, tortillas da kukis daga masara.
3. Garin shinkafa
Ana samun garin shinkafa a cikin nau'ikan guda biyu: fari da hatsi gabaɗaya. Fari ya ƙunshi sitaci mai yawa, yana da babban ma'aunin glycemic, sabili da haka ba shi da amfani sosai. Dukan hatsi suna da yawancin bitamin da ma'adanai: baƙin ƙarfe, calcium, zinc, phosphorus, bitamin B. Duk da haka, ba ya ƙunshi gluten kwata-kwata, kuma idan kun ƙara wani nau'in fulawa a cikin fulawar hatsi, za ku iya samun kukis, pancakes da kuma nau'in kuki iri-iri.
4. garin buckwheat
Ɗaya daga cikin nau'in gari mafi amfani, ba shi da cikakken alkama, yana da ƙananan glycemic index, da komai, yana da duk kaddarorin buckwheat! Wato ya ƙunshi baƙin ƙarfe, aidin, potassium, fiber da lafiyayyen bitamin E da rukunin B. Ana amfani da wannan fulawa sau da yawa wajen cin abinci da yin burodin rashin lafiya. Amma domin yin burodi daga gare ta ya yi nasara, kuna buƙatar ƙara wasu nau'in gari zuwa gare shi. Ana gasa pancakes, pancakes da pies daga garin buckwheat.
5. Garin da aka ba da baki (siffa)
Don zama madaidaici, furucin alkama ne na daji. Garin da aka rubuta ya ƙunshi alkama daban-daban da furotin alkama, amma abubuwan da ke cikin yin burodi suna kusa da garin alkama. Haƙiƙa ya fi alkama amfani sosai, dukan hatsi suna ɗauke da nau'ikan bitamin B, potassium, calcium, magnesium da baƙin ƙarfe. Wannan gari zai yi kyau biscuits da kukis.
6. Gari daga goro (almond, cedar, da kuma daga kabewa tsaba, da dai sauransu).
Idan kuna da blender mai ƙarfi, zaku iya yin wannan gari a gida daga kowane nau'in goro a cikin minti 5. Abubuwan da ke cikin gari za su dogara ne akan kwayoyi da tsaba wanda ya ƙunshi: kabewa ya ƙunshi bitamin A, zinc da calcium, garin al'ul ya ƙunshi polyunsaturated fatty acids, baƙin ƙarfe da bitamin, almond gari ya ƙunshi magnesium, calcium, chromium, baƙin ƙarfe da bitamin na kungiyoyi. B, C, EE, RR. Bugu da kari, duk garin goro na da sinadarin gina jiki sosai, kuma yana da matukar tasiri ga yin burodin ’yan wasa. Yana da wuya cewa za ku iya yin kek daga garin goro kadai, amma zai zama kyakkyawan ƙari ga sauran nau'ikan. Yana yin kuki mai daɗi, muffins da biscuits. Af, idan kun ɗauki gari na goro kawai kuma ku ƙara kwanakin, zaku iya yin tushe mai ban mamaki don ɗanyen cashewcakes.
7. Garin kwakwa
Gari mai ban sha'awa - don yin burodi da kayan abinci mai ɗanɗano. A dabi'ance ba shi da alkama, yana da ɗanɗanon kwakwa da kayan abinci masu gina jiki: mai yawa a cikin furotin, fiber da lauric acid, wanda ke da kaddarorin antiviral. Tare da shi, zaku iya gasa muffins, muffins, biscuits da dafa abinci iri ɗaya na cashewcakes.
8. Kaza da gari
Yawancin lokaci ana amfani da su a cikin Vedic da dafa abinci na Indiya don yin fritters (pudl) waɗanda aka yi amfani da su tare da duk zafafan jita-jita. Kuma, kamar yadda kuka sani, Peas da kaji sune ma'ajiyar furotin mai girma da abubuwan gano abubuwa masu amfani. Saboda haka, garin kaji ya sami wuri a cikin girke-girke na yin burodi don abinci mai gina jiki na wasanni. Yana yin kayan zaki masu daɗi, pancakes, pancakes har ma da biredi.
9. Garin flax
Wannan gari ba makawa ne a cikin arsenal na kayan cin ganyayyaki, domin yana iya maye gurbin ƙwai a yin burodi. Wato, 1 tbsp. Abincin flaxseed a cikin ½ kofin ruwa yana daidai da kwai 1. Kuma, ba shakka, yana da duk da amfani Properties na flax tsaba: wata babbar abun ciki na omega-3, omega-6 polyunsaturated m acid, alli, tutiya, baƙin ƙarfe da kuma bitamin E. Flaxseed gari kuma za a iya amfani da a cikin shiri na burodi. , muffins da muffins.
10. Oan hatsi
Oatmeal, idan kana da blender ko kofi a gida, yana da sauƙi don yin kanka. Don yin wannan, kawai kuna buƙatar niƙa oatmeal ko oatmeal a cikin gari. Oatmeal ya ƙunshi alkama, sabili da haka ya wadatar da kansa wajen yin burodi. Zai yi ban mamaki abinci pancakes, pancakes, real oatmeal kukis da pancakes. Duk da haka, ga biscuits, yana da nauyi. Oatmeal yana da yawa a cikin bitamin B, selenium, magnesium, iron, da furotin, dalilin da ya sa 'yan wasa ke son amfani da shi lokacin da suke so su bi da kansu ga kayan zaki mai dadi.
11. Garin sha'ir
Ba a yi amfani da shi a matsayin babban abin da ake yin burodi ba saboda rashin isasshen adadin alkama da dandano tart. Amma a matsayin ƙari ga babban nau'in gari a cikin kukis, tortillas mai dadi da burodi, yana da kyau. Garin sha'ir shine kyakkyawan madadin garin hatsin rai, yana dauke da sinadarin phosphorus, magnesium, iron, proteins da bitamin B.