레이블이 Whole Foods Nutrient Chart인 게시물을 표시합니다. 모든 게시물 표시
레이블이 Whole Foods Nutrient Chart인 게시물을 표시합니다. 모든 게시물 표시

2013년 11월 29일 금요일

오전 1:50

By Cassie Brehm

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About 'food nutrients chart'|Charting Tests, Getting Food Right







About 'food nutrients chart'|Charting Tests, Getting Food Right








               Ｉ               ｈａｖｅ               ａｌｗａｙｓ               ｂｅｅｎ               ａ               ｂｉｇ               ｆａｎ               ｏｆ               ｃａｒｒｏｔｓ.

Ｉ               ｄｏｎ'ｔ               ｔｈｉｎｋ               Ｉ               ｅｖｅｒ               ｂｏｕｇｈｔ               ｉｎｔｏ               ｔｈｅ               ｃａｒｒｏｔｓ-ａｒｅ-ｇｏｏｄ-ｆｏｒ-ｙｏｕｒ-ｅｙｅｓ               ａｒｇｕｍｅｎｔ               (ｆｏｒ               ｔｈｅ               ｒｅｃｏｒｄ               --               ｔｈａｔ               ｗｏｕｌｄ               ｂｅ               ｔｈｅ               ｂｅｔａ-ｃａｒｏｔｅｎｅ               ｗｈｉｃｈ               ｃｏｎｖｅｒｔｓ               ｔｏ               ｖｉｔａｍｉｎ               Ａ               ｉｎ               ｔｈｅ               ｂｏｄｙ               ｗｈｉｃｈ               ｈｅｌｐｓ               ｉｍｐｒｏｖｅ               ｖｉｓｉｏｎ)               ｂｕｔ               ｃａｒｒｏｔｓ               ａｒｅ               ｏｎｅ               ｏｆ               ｔｈｏｓｅ               ｔｈｉｎｇｓ               ｔｈａｔ               ｎｅｖｅｒ               ｇｏ               ｏｕｔ               ｏｆ               ｓｔｙｌｅ.

Ｗｈｅｎ               Ｉ               ｗａｓ               ａ               ｋｉｄ,               ｃａｒｒｏｔｓ               ｗｅｒｅ               ａ               ｌｏｔ               ｃｈｅａｐｅｒ               ｔｈａｎ               ｐｏｔａｔｏ               ｃｈｉｐｓ,               ａｎｄ               ｊｕｓｔ               ａｓ               ｃｒｕｎｃｈｙ               ａｓ               ｐｏｐｃｏｒｎ,               ｓｏ               ｉｔ               ｗａｓ               ｎｏ               ｂｉｇ               ｄｅａｌ               ｔｏ               ｓｎｅａｋ               ａ               ｈａｎｄｆｕｌ               ｉｎｔｏ               ｔｈｅ               ｍｏｖｉｅｓ.
               Ａｃｃｏｒｄｉｎｇ               ｔｏｗｗｗ.ｈｅａｌｔｈ24.ｃｏｍ,ｃａｒｒｏｔｓ               ｃａｎ               ｄｏ               ａ               ｌｏｔ               ｆｏｒ               ｙｏｕ.

Ｔｈｅ               ｂｅｔａ-ｃａｒｏｔｅｎｅ               ｉｎ               ｃａｒｒｏｔｓ               ｉｓ               ａｎ               ａｎｔｉ-ｏｘｉｄｅｎｔ               ｃｏｍｂａｔｉｎｇ               ｔｈｅ               ｆｒｅｅ               ｒａｄｉｃａｌｓ               ｔｈａｔ               ｃｏｎｔｒｉｂｕｔｅ               ｔｏ               ｃｏｎｄｉｔｉｏｎｓ               ｌｉｋｅ               ｃａｎｃｅｒ,               ｈｅａｒｔ               ｄｉｓｅａｓｅ,               ａｎｄ               ｍａｃｕｌａｒ               ｄｅｇｅｎｅｒａｔｉｏｎ.

Ｍｅｄｉｃａｌ               ｓｔｕｄｉｅｓ               ｃｏｎｄｕｃｔｅｄ               ｉｎ               Ｔｅｘａｓ               ａｎｄ               Ｃｈｉｃａｇｏ               ｉｎｄｉｃａｔｅｓ               ｔｈａｔ               ｍｅｎ               ｗｉｔｈ               ｔｈｅ               ｈｉｇｈ               ｌｅｖｅｌｓ               ｏｆ               ｂｅｔａ-ｃａｒｏｔｅｎｅ               ａｎｄ               ｖｉｔａｍｉｎ               Ｃ               ｈａｄ               ａ               37%               ｌｏｗｅｒ               ｒｉｓｋ               ｏｆ               ｃａｎｃｅｒ               ｔｈａｎ               ｔｈｅ               ｍｅｎ               ｗｉｔｈ               ｌｏｗｅｒ               ｌｅｖｅｌｓ.

Ｃａｒｒｏｔｓ               ａｌｓｏ               ｃｏｎｔａｉｎ               ａｎｏｔｈｅｒ               ａｎｔｉ-ｏｘｉｄａｎｔ               ｃａｌｌｅｄ               ａｌｐｈａ-ｃａｒｏｔｅｎｅ.
               Ｓｏ               ｗｈｙ               ｔｈｅ               ｓｕｄｄｅｎ               ｉｎｔｅｒｅｓｔ               ｉｎ               ｃａｒｒｏｔｓ?

Ｃａｒｒｏｔｓ               ａｒｅ               ｏｎｅ               ｏｆ               ｔｈｏｓｅ               ｆｏｏｄｓ               ｔｈａｔ               ａｒｅ               ｏｆｔｅｎ               ｏｖｅｒｌｏｏｋｅｄ               ｏｎ               ｔｏｐ-ｔｅｎ               ｌｉｓｔｓ               ｂｕｔ               ａｒｅ               ｂｅｉｎｇ               ｒｅ-ｄｉｓｃｏｖｅｒｅｄ               ｂｙ               ｎｕｔｒｉｔｉｏｎｉｓｔｓ.
               Ｔｈｅ               ｓｉｔｅ               ｗｗｗ.ｗｈｆｏｏｄｓ.ｃｏｍｐｏｉｎｔｓ               ｏｕｔ               ｔｈａｔ               ｃｏｏｋｉｎｇ               ｃａｒｒｏｔｓ               ａｃｔｕａｌｌｙ               ｉｎｃｒｅａｓｅｄ               ｔｈｅｉｒ               ｎｕｔｒｉｔｉｏｎａｌ               ｂｅｎｅｆｉｔｓ.

Ｔｈｅ               ｆｉｂｅｒ               ｉｎ               ｃａｒｒｏｔｓ               ｃａｎ               ｔｒａｐ               ｔｈｅ               ｂｅｔａ               ｃａｒｏｔｅｎｅ,               ｍａｋｉｎｇ               ｉｔ               ｄｉｆｆｉｃｕｌｔ               ｆｏｒ               ｙｏｕｒ               ｂｏｄｙ               ｔｏ               ｅｘｔｒａｃｔ.

Ｂｙ               ｃｏｏｋｉｎｇ               ｃａｒｒｏｔｓ               ｓｌｉｇｈｔｌｙ,               ｙｏｕ               ｆｒｅｅ               ｔｈｅ               ｂｅｔａ-ｃａｒｏｔｅｎｅ,               ｆｒｏｍ               ｔｈｅ               ｆｉｂｅｒ,               ｗｈｉｃｈ               ａｌｌｏｗｓ               ｙｏｕｒ               ｂｏｄｙ               ｔｏ               ａｂｓｏｒｂ               ｉｔ               ｂｅｔｔｅｒ.

Ｅａｔｉｎｇ               ｏｎｌｙ               ａ               ｈａｌｆ-ｃｕｐ               ｓｅｒｖｉｎｇ               ｏｆ               ｃａｒｒｏｔｓ               ｐｅｒ               ｄａｙ               ｗｉｌｌ               ｇｉｖｅ               ｙｏｕ               ｍｏｒｅ               ｔｈａｎ               ｔｈｅ               ｒｅｃｏｍｍｅｎｄｅｄ               ｄｏｓａｇｅ               ｏｆ               ｂｅｔａ-ｃａｒｏｔｅｎｅ.

Ｍａｎｙ               ｎｕｔｒｉｔｉｏｎｉｓｔｓ               ｒｅｃｏｍｍｅｎｄ               ｔｈｅ               ｂｅｓｔ               ｗａｙ               ｔｏ               ｃｏｎｓｕｍｅ               ｙｏｕｒ               ｄａｉｌｙ               ｄｏｓｅ               ｉｓ               ｔｏ               ａｄｄ               ｃａｒｒｏｔｓ               ｔｏ               ｙｏｕｒ               ｆａｖｏｒｉｔｅ               ｊｕｉｃｅ               ｂｌｅｎｄｓ.

Ｔｈｉｓ               ａｃｔｕａｌｌｙ               ｂｒｅａｋｓ               ａｐａｒｔ               ｔｈｅ               ｆｉｂｅｒｓ               ａｌｌｏｗｉｎｇ               ｔｈｅ               ｂｅｔａ-ｃａｒｏｔｅｎｅ               ｄｉｒｅｃｔ               ａｃｃｅｓｓ               ｔｏ               ａｂｓｏｒｐｔｉｏｎ.

Ｆｏｒ               ｍｙ               ｍｏｎｅｙ,               ｊｕｉｃｉｎｇ               ａ               ｃａｒｒｏｔ               ｉｓ               ｎｏｔ               ｎｅａｒｌｙ               ａｓ               ｆｕｎ               ａｓ               ｍｕｎｃｈｉｎｇ               ｏｎ               ａ               ｃａｒｒｏｔ,               ｂｕｔ               ｔｈｅ               ｉｍｐｏｒｔａｎｔ               ｔｈｉｎｇ               ｉｓ               ｔｏ               ｅａｔ               ｔｈｅｍ.
               Ｃａｒｒｏｔｓ               ｒｅａｌｌｙ               ａｒｅ               ｇｏｏｄ               ｆｏｒ               ｙｏｕｒ               ｅｙｅｓ               (ｙｏｕ               ｎｅｖｅｒ               ｓａｗ               Ｂｕｇｓ               Ｂｕｎｎｙ               ｗｅａｒｉｎｇ               ｇｌａｓｓｅｓ               ｄｉｄ               ｙｏｕ?)               ｂｕｔ               ｃａｒｒｏｔｓ               ａｒｅ               ｂｅｎｅｆｉｃｉａｌ               ｉｎ               ａ               ｖａｒｉｅｔｙ               ｏｆ               ｏｔｈｅｒ               ｗａｙｓ               ａｓ               ｗｅｌｌ.

Ｔｈｅ               ｓｉｔｅ               ｗｗｗ.ｈｏｍｅｎａｔｕｒａｌｒｅｍｅｄｉｅｓ.ｃｏｍ               ｂｒｅａｋｓ               ｉｔ               ａｌｌ               ｄｏｗｎ               ｆｏｒ               ｙｏｕ               -               ｔｈｅ               ｆｉｎｉｃｋｙ               ｅａｔｅｒ               ａｎｄ               ｉｎｆｏｒｍｅｄ               ｃｏｎｓｕｍｅｒ:
               Ｂｅｔｔｅｒ               Ｖｉｓｉｏｎ:               Ｂｅｔａ-ｃａｒｏｔｅｎｅ               ｈｅｌｐｓ               ｔｏ               ｐｒｏｔｅｃｔ               ｖｉｓｉｏｎ,               ｅｓｐｅｃｉａｌｌｙ               ｎｉｇｈｔ               ｖｉｓｉｏｎ.

Ａｆｔｅｒ               ｂｅｔａ-ｃａｒｏｔｅｎｅ               ｉｓ               ｃｏｎｖｅｒｔｅｄ               ｔｏ               ｖｉｔａｍｉｎ               Ａ               ｉｎ               ｔｈｅ               ｌｉｖｅｒ,               ｉｔ               ｔｒａｖｅｌｓ               ｔｏ               ｔｈｅ               ｒｅｔｉｎａ               ｗｈｅｒｅ               ｉｔ               ｉｓ               ｔｒａｎｓｆｏｒｍｅｄ               ｉｎｔｏ               ｒｈｏｄｏｐｓｉｎ,               ａ               ｐｕｒｐｌｅ               ｐｉｇｍｅｎｔ               ｔｈａｔ               ｉｓ               ｎｅｃｅｓｓａｒｙ               ｆｏｒ               ｎｉｇｈｔ-ｖｉｓｉｏｎ.

Ｐｌｕｓ               ｂｅｔａ-ｃａｒｏｔｅｎｅ'ｓ               ｐｏｗｅｒｆｕｌ               ａｎｔｉｏｘｉｄａｎｔ               ａｃｔｉｏｎｓ               ｈｅｌｐ               ｐｒｏｖｉｄｅ               ｐｒｏｔｅｃｔｉｏｎ               ａｇａｉｎｓｔ               ｍａｃｕｌａｒ               ｄｅｇｅｎｅｒａｔｉｏｎ               ａｎｄ               ｔｈｅ               ｄｅｖｅｌｏｐｍｅｎｔ               ｏｆ               ｓｅｎｉｌｅ               ｃａｔａｒａｃｔｓ,               ｔｈｅ               ｌｅａｄｉｎｇ               ｃａｕｓｅ               ｏｆ               ｂｌｉｎｄｎｅｓｓ               ｉｎ               ｔｈｅ               ｅｌｄｅｒｌｙ.
               Ｃａｒｏｔｅｎｏｉｄｓ               ａｎｄ               Ｏｐｔｉｍａｌ               Ｈｅａｌｔｈ:               Ｃａｒｒｏｔｓ               ａｒｅ               ｂｙ               ｆａｒ               ｏｎｅ               ｏｆ               ｔｈｅ               ｒｉｃｈｅｓｔ               ｓｏｕｒｃｅ               ｏｆ               ｃａｒｏｔｅｎｏｉｄｓ.

Ｊｕｓｔ               ｏｎｅ               ｃｕｐ               ｐｒｏｖｉｄｅｓ               16,679               ＩＵｓ               ｏｆ               ｂｅｔａ-ｃａｒｏｔｅｎｅ               ａｎｄ               3,432               ＲＥｓ               (ｒｅｔｉｎｏｌ               ｅｑｕｉｖａｌｅｎｔｓ),               ｏｒ               ｒｏｕｇｈｌｙ               686.3%               ｔｈｅ               ＲＤＡ               ｆｏｒ               ｖｉｔａｍｉｎ               Ａ.

Ｈｉｇｈ               ｃａｒｏｔｅｎｏｉｄ               ｉｎｔａｋｅ               ｈａｓ               ｂｅｅｎ               ｌｉｎｋｅｄ               ｗｉｔｈ               ａ               20%               ｄｅｃｒｅａｓｅ               ｉｎ               ｐｏｓｔｍｅｎｏｐａｕｓａｌ               ｂｒｅａｓｔ               ｃａｎｃｅｒ               ａｎｄ               ａｎ               ｕｐ               ｔｏ               50%               ｄｅｃｒｅａｓｅ               ｉｎ               ｔｈｅ               ｉｎｃｉｄｅｎｃｅ               ｏｆ               ｃａｎｃｅｒｓ               ｏｆ               ｔｈｅ               ｂｌａｄｄｅｒ,               ｃｅｒｖｉｘ,               ｐｒｏｓｔａｔｅ,               ｃｏｌｏｎ,               ｌａｒｙｎｘ,               ａｎｄ               ｅｓｏｐｈａｇｕｓ.
               Ｃａｒｏｔｅｎｏｉｄｓ               ａｎｄ               Ｂｌｏｏｄ               Ｓｕｇａｒ:               Ｉｎｔａｋｅ               ｏｆ               ｆｏｏｄｓ               ｓｕｃｈ               ａｓ               ｃａｒｒｏｔｓ               ｔｈａｔ               ａｒｅ               ｒｉｃｈ               ｉｎ               ｃａｒｏｔｅｎｏｉｄｓ               ｍａｙ               ｂｅ               ｂｅｎｅｆｉｃｉａｌ               ｔｏ               ｂｌｏｏｄ               ｓｕｇａｒ               ｒｅｇｕｌａｔｉｏｎ.

Ｒｅｓｅａｒｃｈ               ｈａｓ               ｓｕｇｇｅｓｔｅｄ               ｔｈａｔ               ｐｈｙｓｉｏｌｏｇｉｃａｌ               ｌｅｖｅｌｓ               --               ａｓ               ｗｅｌｌ               ａｓ               ｄｉｅｔａｒｙ               ｉｎｔａｋｅ               ｏｆ               ｃａｒｏｔｅｎｏｉｄｓ               --               ｍａｙ               ｂｅ               ｉｎｖｅｒｓｅｌｙ               ａｓｓｏｃｉａｔｅｄ               ｗｉｔｈ               ｉｎｓｕｌｉｎ               ｒｅｓｉｓｔａｎｃｅ               ａｎｄ               ｈｉｇｈ               ｂｌｏｏｄ               ｓｕｇａｒ               ｌｅｖｅｌｓ.
               Ｆａｌｃａｒｉｎｏｌ               ｉｎ               Ｃａｒｒｏｔｓ               Ｐｒｏｍｏｔｅ               Ｃｏｌｏｎ               Ｈｅａｌｔｈ:               Ａｌｔｈｏｕｇｈ               ｂｅｓｔ               ｋｎｏｗｎ               ｆｏｒ               ｔｈｅｉｒ               ｈｉｇｈ               ｃｏｎｔｅｎｔ               ｏｆ               ｂｅｔａ               ｃａｒｏｔｅｎｅ,               ｃａｒｒｏｔｓ               ａｌｓｏ               ｃｏｎｔａｉｎ               ａ               ｐｈｙｔｏｎｕｔｒｉｅｎｔ               ｃａｌｌｅｄ               ｆａｌｃａｒｉｎｏｌ               ｔｈａｔ               ｍａｙ               ｂｅ               ｒｅｓｐｏｎｓｉｂｌｅ               ｆｏｒ               ｔｈｅ               ｒｅｃｏｇｎｉｚｅｄ               ｅｐｉｄｅｍｉｏｌｏｇｉｃａｌ               ａｓｓｏｃｉａｔｉｏｎ               ｂｅｔｗｅｅｎ               ｆｒｅｑｕｅｎｔｌｙ               ｅａｔｉｎｇ               ｃａｒｒｏｔｓ               ａｎｄ               ａ               ｒｅｄｕｃｅｄ               ｒｉｓｋ               ｏｆ               ｃａｎｃｅｒｓ.

Ｆａｌｃａｒｉｎｏｌ               ｐｒｏｖｉｄｅｓ               ｐｒｏｔｅｃｔｉｏｎ               ａｇａｉｎｓｔ               ｃｏｌｏｎ               ｃａｎｃｅｒ               -               ｔｈａｔ               ａｃｃｏｒｄｉｎｇ               ｔｏ               ａ               ｓｔｕｄｙ               ｐｕｂｌｉｓｈｅｄ               ｉｎ               ｔｈｅ               Ｊｏｕｒｎａｌ               ｏｆ               Ａｇｒｉｃｕｌｔｕｒａｌ               ａｎｄ               Ｆｏｏｄ               Ｃｈｅｍｉｓｔｒｙ.

Ｔｈｅ               ｓｔｕｄｙ               ｓｈｏｗｅｄ               ｔｈａｔ               ｔｈｒｅｅ               ｇｒｏｕｐｓ               ｏｆ               ｌａｂｏｒａｔｏｒｙ               ａｎｉｍａｌｓ               ｗｉｔｈ               ｐｒｅｃａｎｃｅｒｏｕｓ               ｃｏｌｏｎ               ｌｅｓｉｏｎｓ               ｗｅｒｅ               ｆｅｄ               ａ               ｓｔａｎｄａｒｄ               ｄｉｅｔ,               ｏｎｅ               ｓｕｐｐｌｅｍｅｎｔｅｄ               ｗｉｔｈ               ｆｒｅｅｚｅ-ｄｒｉｅｄ               ｃａｒｒｏｔｓ               ｎａｔｕｒａｌｌｙ               ｃｏｎｔａｉｎｉｎｇ               ｆａｌｃａｒｉｎｏｌ,               ｏｒ               ｏｎｅ               ｓｕｐｐｌｅｍｅｎｔｅｄ               ｗｉｔｈ               ａｎ               ｅｘｔｒａｃｔ               ｏｆ               ｆａｌｃａｒｉｎｏｌ.

Ａｆｔｅｒ               18               ｗｅｅｋｓ,               ｐｒｅｃａｎｃｅｒｏｕｓ               ｌｅｓｉｏｎｓ               ｉｎ               ｔｈｅ               ａｎｉｍａｌｓ               ｇｉｖｅｎ               ｄｉｅｔｓ               ｃｏｎｔａｉｎｉｎｇ               ｃａｒｒｏｔｓ               ｏｒ               ｆａｌｃａｒｉｎｏｌ               ｗｅｒｅ               ｍｕｃｈ               ｓｍａｌｌｅｒ               ｔｈａｎ               ｔｈｏｓｅ               ｉｎ               ｔｈｅ               ｃｏｎｔｒｏｌ               ａｎｉｍａｌｓ,               ａｎｄ               ｆａｒ               ｆｅｗｅｒ               ｏｆ               ｔｈｅ               ｌｅｓｉｏｎｓ               ｈａｄ               ｇｒｏｗｎ               ｉｎ               ｓｉｚｅ               ｏｒ               ｐｒｏｇｒｅｓｓｅｄ               ｔｏ               ｂｅｃｏｍｅ               ｔｕｍｏｒｓ.

Ｐｒｏｍｏｔｅｓ               Ｌｕｎｇ               Ｈｅａｌｔｈ:               Ｉｆ               ｙｏｕ               ｏｒ               ｓｏｍｅｏｎｅ               ｙｏｕ               ｌｏｖｅ               ｉｓ               ａ               ｓｍｏｋｅｒ,               ｏｒ               ｉｆ               ｙｏｕ               ａｒｅ               ｆｒｅｑｕｅｎｔｌｙ               ｅｘｐｏｓｅｄ               ｔｏ               ｓｅｃｏｎｄｈａｎｄ               ｓｍｏｋｅ,               ｔｈｅｎ               ｍａｋｉｎｇ               ｖｉｔａｍｉｎ               Ａ-ｒｉｃｈ               ｆｏｏｄｓ,               ｓｕｃｈ               ａｓ               ｃａｒｒｏｔｓ,               ｐａｒｔ               ｏｆ               ｙｏｕｒ               ｈｅａｌｔｈｙ               ｗａｙ               ｏｆ               ｅａｔｉｎｇ               ｍａｙ               ｓａｖｅ               ｙｏｕｒ               ｌｉｆｅ,               ｓｕｇｇｅｓｔｓ               ｒｅｓｅａｒｃｈ               ｃｏｎｄｕｃｔｅｄ               ａｔ               Ｋａｎｓａｓ               Ｓｔａｔｅ               Ｕｎｉｖｅｒｓｉｔｙ.
               Ｔｈａｎｋｓ               ｔｏ               ｗｗｗ.ｗｈｆｏｏｄｓ.ｃｏｍ,               ｔｈｅ               ｆｏｌｌｏｗｉｎｇ               ｃａｒｒｏｔ               ｃｈａｒｔ               ｓｈｏｗｓ               ｔｈｅ               ｎｕｔｒｉｅｎｔｓ               ｆｏｒ               ｃａｒｒｏｔｓ.

Ｎｅｘｔ               ｔｏ               ｔｈｅ               ｎｕｔｒｉｅｎｔ               ｎａｍｅ               ｙｏｕ               ｗｉｌｌ               ｆｉｎｄ               ｔｈｅ               ｆｏｌｌｏｗｉｎｇ               ｉｎｆｏｒｍａｔｉｏｎ:               ｔｈｅ               ａｍｏｕｎｔ               ｏｆ               ｔｈｅ               ｎｕｔｒｉｅｎｔ               ｔｈａｔ               ｉｓ               ｉｎｃｌｕｄｅｄ               ｉｎ               ｔｈｅ               ｎｏｔｅｄ               ｓｅｒｖｉｎｇ               ｏｆ               ｔｈｉｓ               ｆｏｏｄ;               ｔｈｅ               %Ｄａｉｌｙ               Ｖａｌｕｅ               (ＤＶ)               ｔｈａｔ               ｔｈａｔ               ａｍｏｕｎｔ               ｒｅｐｒｅｓｅｎｔｓ;               ｔｈｅ               ｎｕｔｒｉｅｎｔ               ｄｅｎｓｉｔｙ               ｒａｔｉｎｇ;               ａｎｄ               ｔｈｅ               ｆｏｏｄ'ｓ               Ｗｏｒｌｄ'ｓ               Ｈｅａｌｔｈｉｅｓｔ               Ｆｏｏｄｓ               Ｒａｔｉｎｇ.
               Ｃａｒｒｏｔｓ,               ｒａｗ1.00               ｃｕｐ122.00               ｇｒａｍｓ52.46               ｃａｌｏｒｉｅｓ               Ｎｕｔｒｉｅｎｔ               Ａｍｏｕｎ               ｔＤＶ(%)               Ｎｕｔｒｉｅｎｔ               Ｄｅｎｓｉｔｙ               Ｗｏｒｌｄ'ｓ               Ｈｅａｌｔｈｉｅｓｔ               Ｆｏｏｄｓ               Ｒａｔｉｎｇｖｉｔａｍｉｎ               Ａ34317.40               ＩＵ686.3235.5ｅｘｃｅｌｌｅｎｔｖｉｔａｍｉｎ               Ｋ16.10               ｍｃｇ20.16.9ｖｅｒｙ               ｇｏｏｄｖｉｔａｍｉｎ               Ｃ11.35               ｍｇ18.96.5ｖｅｒｙ               ｇｏｏｄｄｉｅｔａｒｙ               ｆｉｂｅｒ3.66               ｇ14.65.0ｖｅｒｙ               ｇｏｏｄｐｏｔａｓｓｉｕｍ394.06               ｍｇ11.33.9ｖｅｒｙ               ｇｏｏｄｖｉｔａｍｉｎ               Ｂ6               (ｐｙｒｉｄｏｘｉｎｅ)0.18               ｍｇ9.03.1ｇｏｏｄｍａｎｇａｎｅｓｅ0.17               ｍｇ8.52.9ｇｏｏｄｍｏｌｙｂｄｅｎｕｍ6.10               ｍｃｇ8.12.8ｇｏｏｄｖｉｔａｍｉｎ               Ｂ1               (ｔｈｉａｍｉｎ)0.12               ｍｇ8.02.7ｇｏｏｄｖｉｔａｍｉｎ               Ｂ3               (ｎｉａｃｉｎ)1.13               ｍｇ5.61.9ｇｏｏｄｐｈｏｓｐｈｏｒｕｓ53.68               ｍｇ5.41.8ｇｏｏｄｍａｇｎｅｓｉｕｍ18.30               ｍｇ4.61.6ｇｏｏｄｆｏｌａｔｅ17.08               ｍｃｇ4.31.5ｇｏｏｄＷｏｒｌｄ'ｓ               ＨｅａｌｔｈｉｅｓｔＦｏｏｄｓ               ＲａｔｉｎｇＲｕｌｅｅｘｃｅｌｌｅｎｔＤＶ>=75%ＯＲＤｅｎｓｉｔｙ>=7.6ＡＮＤＤＶ>=10%ｖｅｒｙ               ｇｏｏｄＤＶ>=50%ＯＲＤｅｎｓｉｔｙ>=3.4ＡＮＤＤＶ>=5%               ｇｏｏｄＤＶ>=25%ＯＲＤｅｎｓｉｔｙ>=1.5ＡＮＤＤＶ>=2.5%Ａｎｄ               ｎｏｗ               ａ               ｆｅｗ               ｗｏｒｄｓ               ｏｎ               ｌｏｎｇｅｖｉｔｙ.

Ｃａｒｒｏｔｓ               ａｒｅ               ｈａｒｄｙ               ｖｅｇｅｔａｂｌｅｓ               ｔｈａｔ               ｗｉｌｌ               ｋｅｅｐ               ｌｏｎｇｅｒ               ｔｈａｎ               ｍａｎｙ               ｏｔｈｅｒｓ               ｉｆ               ｓｔｏｒｅｄ               ｐｒｏｐｅｒｌｙ.
               Ｔｈｅ               ｔｒｉｃｋ               ｔｏ               ｐｒｅｓｅｒｖｉｎｇ               ｔｈｅ               ｆｒｅｓｈｎｅｓｓ               ｏｆ               ｃａｒｒｏｔ               ｒｏｏｔｓ               ｉｓ               ｔｏ               ｍｉｎｉｍｉｚｅ               ｔｈｅ               ａｍｏｕｎｔ               ｏｆ               ｍｏｉｓｔｕｒｅ               ｔｈｅｙ               ｌｏｓｅ.

Ａｃｃｏｒｄｉｎｇ               ｔｏ               ｗｗｗ.ｗｈｆｏｏｄｓ.ｃｏｍ,               ｔｈｅ               ｔｒｉｃｋ               ｉｓ               ｔｏ               ｓｔｏｒｅ               ｃａｒｒｏｔｓ               ｉｎ               ｔｈｅ               ｃｏｏｌｅｓｔ               ｐａｒｔ               ｏｆ               ｔｈｅ               ｒｅｆｒｉｇｅｒａｔｏｒ               ｉｎ               ａ               ｐｌａｓｔｉｃ               ｂａｇ               ｏｒ               ｗｒａｐｐｅｄ               ｉｎ               ａ               ｐａｐｅｒ               ｔｏｗｅｌ,               ｗｈｉｃｈ               ｗｉｌｌ               ｒｅｄｕｃｅ               ｔｈｅ               ａｍｏｕｎｔ               ｏｆ               ｃｏｎｄｅｎｓａｔｉｏｎ               ｔｈａｔ               ｉｓ               ａｂｌｅ               ｔｏ               ｆｏｒｍ.

Ｔｈｅｙ               ｓｈｏｕｌｄ               ｂｅ               ａｂｌｅ               ｔｏ               ｋｅｅｐ               ｆｒｅｓｈ               ｆｏｒ               ａｂｏｕｔ               ｔｗｏ               ｗｅｅｋｓ.

Ｃａｒｒｏｔｓ               ｓｈｏｕｌｄ               ａｌｓｏ               ｂｅ               ｓｔｏｒｅｄ               ａｗａｙ               ｆｒｏｍ               ａｐｐｌｅｓ,               ｐｅａｒｓ,               ｐｏｔａｔｏｅｓ               ａｎｄ               ｏｔｈｅｒ               ｆｒｕｉｔｓ               ａｎｄ               ｖｅｇｅｔａｂｌｅｓ               ｔｈａｔ               ｐｒｏｄｕｃｅ               ｅｔｈｙｌｅｎｅ               ｇａｓ               ｓｉｎｃｅ               ｉｔ               ｗｉｌｌ               ｃａｕｓｅ               ｔｈｅｍ               ｔｏ               ｂｅｃｏｍｅ               ｂｉｔｔｅｒ.

Ａｎｄ               ｄｏｎ'ｔ               ｆｏｒｇｅｔ               --               Ｉｆ               ｙｏｕ               ｐｕｒｃｈａｓｅ               ｃａｒｒｏｔｓ               ｗｉｔｈ               ｔｈｅｉｒ               ｇｒｅｅｎ               ｔｏｐｓ               ｓｔｉｌｌ               ａｔｔａｃｈｅｄ,               ｔｈｅ               ｔｏｐｓ               ｓｈｏｕｌｄ               ｂｅ               ｃｕｔ               ｏｆｆ               ｂｅｆｏｒｅ               ｓｔｏｒｉｎｇ               ｉｎ               ｔｈｅ               ｒｅｆｒｉｇｅｒａｔｏｒ               ｓｉｎｃｅ               ｔｈｅｙ               ｗｉｌｌ               ｃａｕｓｅ               ｔｈｅ               ｃａｒｒｏｔｓ               ｔｏ               ｗｉｌｔ               ｐｒｅｍａｔｕｒｅｌｙ               ａｓ               ｔｈｅｙ               ｐｕｌｌ               ｍｏｉｓｔｕｒｅ               ｆｒｏｍ               ｔｈｅ               ｒｏｏｔｓ.

Ｎｏｔ               ｏｎｌｙ               ｔｈａｔ,               ｂｕｔ               ｔｈｅ               ｇｒｅｅｔ               ｔｏｐｓ               ｗｉｌｌ               ｓｕｃｋ               ｔｈｅ               ｖｉｔａｍｉｎｓ               ｏｕｔ               ｏｆ               ｔｈｅ               ｃａｒｒｏｔ.

Ａｎｄ               ｙｏｕ               ｄｏｎ'ｔ               ｗａｎｔ               ｔｈａｔ               ｔｏ               ｈａｐｐｅｎ               ｅｉｔｈｅｒ.






Image of food nutrients chart






food nutrients chart
food nutrients chart


food nutrients chart Image 1


food nutrients chart
food nutrients chart


food nutrients chart Image 2


food nutrients chart
food nutrients chart


food nutrients chart Image 3


food nutrients chart
food nutrients chart


food nutrients chart Image 4


food nutrients chart
food nutrients chart


food nutrients chart Image 5


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      ...because we cooks modify our food regularly (cooked cabbage...fat.) You end up with this nice chart, where fruit and vegetables...calorie and the highest nutrient value per calorie. Legumes...
    5. mydoctoriskillingme.blogspot.com/   03/03/2009
      ...that wasn't part of a fried plate of food. When I was in the Navy, my primary...avocado chip. (raw) But I wasn't able to absorb nutrients properly. By this time, I was on enough...
    6. healthybabycare.blogspot.com/   09/11/2010
      ... to avoid loss of valuable nutrients. Feeding tips should be ...enough at a time should be offered food every 2-3 hours. However, do not force...
    7. frugalhomeandhealth.blogspot.com/   01/29/2013
      ...it all out. Rabbit trail ... Dr. Joel Furhman has this nifty chart that gives several foods a 'nutrient density' score (ANDI or Aggregate Nutrient Density Index). Kale is...
    8. ljephson.wordpress.com/   04/07/2012
      ...you save by eating high density foods saves you about 30-45 min on the treadmill walking. Dr. Furhman Nutrient Density Chart Now this does not mean you should...
    9. goingrawinthemidwest.wordpress.com/   04/12/2011
      ...foods in classes according to the nutrient value . According to this chart, the best foods, called “First Class” are as follows...
    10. reachcarl.blogspot.com/   01/23/2013
      ...content paired with lack of nutrients. Jenny put our answers to...Taste Great vs. Feels Great Foods Chart I kept flashing...



    Related Video with food nutrients chart







    food nutrients chart Video 1








    food nutrients chart Video 2








    food nutrients chart Video 3




    food nutrients chart































    2013년 11월 28일 목요일

    오전 11:45

    By Cassie Brehm

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    About 'food nutrient chart'|Green Smoothies and nutrient density / ANDI







    About 'food nutrient chart'|Green Smoothies and nutrient density / ANDI








                   Ｗｅ               ｈａｖｅ               ａｌｌ               ｈｅａｒｄ               ｉｔ               ｂｅｆｏｒｅ.

    Ｗｈｏｌｅ               ｇｒａｉｎｓ,               ｗｈｅｎ               ｐａｒｔ               ｏｆ               ａ               ｈｅａｌｔｈｙ               ｄｉｅｔ,               ｍａｙ               ｒｅｄｕｃｅ               ｔｈｅ               ｒｉｓｋ               ｏｆ               ｈｅａｒｔ               ｄｉｓｅａｓｅ,               ｈｅｌｐ               ｗｉｔｈ               ｗｅｉｇｈｔ               ｍａｎａｇｅｍｅｎｔ,               ａｎｄ               ｍａｙ               ｅｖｅｎ               ｒｅｄｕｃｅ               ｃｏｎｓｔｉｐａｔｉｏｎ               (ａｓ               ｗｈｏｌｅ               ｇｒａｉｎｓ               ｃｏｎｔａｉｎ               ｆｉｂｅｒ).

    Ｂｕｔ,               ｄｏ               ｗｅ               ｒｅａｌｌｙ               ｍｅｅｔ               ｏｕｒ               ｄａｉｌｙ               ｒｅｑｕｉｒｅｍｅｎｔ               ｏｆ               ｗｈｏｌｅ               ｇｒａｉｎｓ?
                   Ａｃｃｏｒｄｉｎｇ               ｔｏ               ｔｈｅ               Ｄｉｅｔａｒｙ               Ｇｕｉｄｅｌｉｎｅｓ               ｆｏｒ               Ａｍｅｒｉｃａｎｓ               2010               ,               ｌｅｓｓ               ｔｈａｎ               5               ｐｅｒｃｅｎｔ               ｏｆ               Ａｍｅｒｉｃａｎｓ               ｍｅｅｔ               ｔｈｅｉｒ               ｄａｉｌｙ               ｗｈｏｌｅ-ｇｒａｉｎ               ｒｅｃｏｍｍｅｎｄａｔｉｏｎ,               ｗｈｉｌｅ               ｃｏｎｓｕｍｉｎｇ               ｏｎ               ａｖｅｒａｇｅ               6               ｓｅｒｖｉｎｇｓ               ｏｆ               ｒｅｆｉｎｅｄ               ｇｒａｉｎｓ               (ｗｈｅｎ               ｎｏ               ｍｏｒｅ               ｔｈａｎ               ｔｈｒｅｅ               ａｒｅ               ｒｅｃｏｍｍｅｎｄｅｄ).

    Ｓｏ,               ａｓ               ａ               ｗｈｏｌｅ,               Ａｍｅｒｉｃａｎｓ               ｇｅｎｅｒａｌｌｙ               ｅａｔ               ｅｎｏｕｇｈ               ｔｏｔａｌ               ｇｒａｉｎｓ,               ｈｏｗｅｖｅｒ               ｍｏｓｔ               ｏｆ               ｔｈｅ               ｇｒａｉｎｓ               ｃｏｎｓｕｍｅｄ               ａｒｅ               ｒｅｆｉｎｅｄ               ｇｒａｉｎｓ               ｒａｔｈｅｒ               ｔｈａｎ               ｗｈｏｌｅ               ｇｒａｉｎｓ               (Ａｎｄ,               ｓｏｍｅ               ｒｅｆｉｎｅｄ               ｇｒａｉｎｓ               ａｒｅ               ｈｉｇｈ               ｉｎ               ｓｏｌｉｄ               ｆａｔｓ               ａｎｄ               ｓｕｇａｒｓ.)
                   (Ｃｌｉｃｋ               ｈｅｒｅ               ｆｏｒ               ｅｘａｃｔ               ｍｅａｓｕｒｅｍｅｎｔｓ               ｆｏｒ               ｇｅｎｄｅｒ               ａｎｄ               ａｇｅ)
                   Ｄｏｎ'ｔ               ｈａｖｅ               ｔｉｍｅ               ｔｏ               ｍｅａｓｕｒｅ               ｔｈｉｎｇｓ               ｏｕｔ?

    Ｔｈｅ               ＣｈｏｏｓｅＭｙＰｌａｔｅ.ｇｏｖ               ｗｅｂｓｉｔｅ               ｂｒｅａｋｓ               ｉｔ               ｄｏｗｎ               ｉｎｔｏ               ｍｏｒｅ               ｓｉｍｐｌｅ               ｔｅｒｍｓ:               "Ｉｎ               ｇｅｎｅｒａｌ,               1               ｓｌｉｃｅ               ｏｆ               ｂｒｅａｄ,               1               ｃｕｐ               ｏｆ               ｒｅａｄｙ-ｔｏ-ｅａｔ               ｃｅｒｅａｌ,               ｏｒ               ½               ｃｕｐ               ｏｆ               ｃｏｏｋｅｄ               ｒｉｃｅ,               ｃｏｏｋｅｄ               ｐａｓｔａ,               ｏｒ               ｃｏｏｋｅｄ               ｃｅｒｅａｌ               ｃａｎ               ｂｅ               ｃｏｎｓｉｄｅｒｅｄ               ａｓ               1               ｏｕｎｃｅ               ｅｑｕｉｖａｌｅｎｔ               ｆｒｏｍ               ｔｈｅ               Ｇｒａｉｎｓ               Ｇｒｏｕｐ."               Ｔｈｅ               ｃｈａｒｔ               ｌｉｓｔｓ               ｓｐｅｃｉｆｉｃ               ａｍｏｕｎｔｓ               ｔｈａｔ               ｃｏｕｎｔ               ａｓ               1-ｏｕｎｃｅ               ｅｑｕｉｖａｌｅｎｔ               ｏｆ               ｇｒａｉｎｓ               ｔｏｗａｒｄｓ               ｙｏｕｒ               ｒｅｃｏｍｍｅｎｄｅｄ               ｄａｉｌｙ               ｉｎｔａｋｅ.
    Ｗｈａｔ               ｉｓ               ａ               Ｗｈｏｌｅ               Ｇｒａｉｎ?

    Ｂｕｔ,               ｉｆ               ｗｅ               ｗａｎｔ               ｔｏ               ｂｅ               ｔｈｅ               ｂｅｎｅｆｉｃｉａｒｙ               ｏｆ               ｂｅｔｔｅｒ               ｈｅａｌｔｈ               ａｎｄ               ｔｈｅ               ｒｅｄｕｃｅｄ               ｒｉｓｋ               ｏｆ               ｃｈｒｏｎｉｃ               ｄｉｓｅａｓｅｓ               ｂｙ               ｃｏｎｓｕｍｉｎｇ               ｍｏｒｅ               ｗｈｏｌｅ               ｇｒａｉｎｓ,               ｗｅ               ｍｕｓｔ               ｆｉｒｓｔ               ｕｎｄｅｒｓｔａｎｄ               ｗｈａｔ               ａ               ｗｈｏｌｅ               ｇｒａｉｎ               ｉｓ.
                   Ａｃｃｏｒｄｉｎｇ               ｔｏ               ｔｈｅ               Ｗｈｏｌｅ               Ｇｒａｉｎｓ               Ｃｏｕｎｃｉｌ               ,               "Ｗｈｏｌｅ               ｇｒａｉｎｓ               ｏｒ               ｆｏｏｄｓ               ｍａｄｅ               ｆｒｏｍ               ｔｈｅｍ               ｃｏｎｔａｉｎ               ａｌｌ               ｔｈｅ               ｅｓｓｅｎｔｉａｌ               ｐａｒｔｓ               ａｎｄ               ｎａｔｕｒａｌｌｙ-ｏｃｃｕｒｒｉｎｇ               ｎｕｔｒｉｅｎｔｓ               ｏｆ               ｔｈｅ               ｅｎｔｉｒｅ               ｇｒａｉｎ               ｓｅｅｄ.

    Ｉｆ               ｔｈｅ               ｇｒａｉｎ               ｈａｓ               ｂｅｅｎ               ｐｒｏｃｅｓｓｅｄ               (ｅ.ｇ.,               ｃｒａｃｋｅｄ,               ｃｒｕｓｈｅｄ,               ｒｏｌｌｅｄ,               ｅｘｔｒｕｄｅｄ,               ａｎｄ/ｏｒ               ｃｏｏｋｅｄ),               ｔｈｅ               ｆｏｏｄ               ｐｒｏｄｕｃｔ               ｓｈｏｕｌｄ               ｄｅｌｉｖｅｒ               ａｐｐｒｏｘｉｍａｔｅｌｙ               ｔｈｅ               ｓａｍｅ               ｒｉｃｈ               ｂａｌａｎｃｅ               ｏｆ               ｎｕｔｒｉｅｎｔｓ               ｔｈａｔ               ａｒｅ               ｆｏｕｎｄ               ｉｎ               ｔｈｅ               ｏｒｉｇｉｎａｌ               ｇｒａｉｎ               ｓｅｅｄ."
                   Ａ               ｆｅｗ               ｅｘａｍｐｌｅｓ               ｏｆ               ｗｈｏｌｅ               ｇｒａｉｎｓ               ｉｎｃｌｕｄｅ:               ｗｈｅａｔｂｅｒｒｙ,               ｂａｒｌｅｙ,               ｂｕｌｇｕｒ,               ｆａｒｏ,               ｍｉｌｌｅｔ,               ｑｕｉｎｏａ,               ａｍａｒａｎｔｈ,               ｏａｔｓ,               ｃｏｒｎ,               ｐｏｐｃｏｒｎ,               ａｎｄ               ｒｙｅ.
                   Ｉｆ               ｙｏｕ               ｄｏｎ'ｔ               ｔｙｐｉｃａｌｌｙ               ｂｕｙ               ｇｒａｉｎｓ               ｉｎ               ｂｕｌｋ               ｆｏｒｍ               ａｎｄ               ｃｏｏｋ               ｔｈｅｍ               ａｓ               ｐａｒｔ               ｏｆ               ａ               ｄｅｌｉｃｉｏｕｓ               ｍｅａｌ,               ｔｈｅｎ               ｆｉｎｄｉｎｇ               ｗｈｏｌｅ               ｇｒａｉｎ               ｆｏｏｄｓ               ｍａｙ               ｂｅ               ａ               ｃｈａｌｌｅｎｇｅ.

    Ｈｏｗｅｖｅｒ,               ｔｈｅ               Ｗｈｏｌｅ               Ｇｒａｉｎｓ               Ｃｏｕｎｃｉｌ               ｈａｓ               ｃｒｅａｔｅｄ               ａｎ               ｏｆｆｉｃｉａｌ               ｐａｃｋａｇｉｎｇ               ｓｙｍｂｏｌ               ｃａｌｌｅｄ               ｔｈｅ               Ｗｈｏｌｅ               Ｇｒａｉｎ               Ｓｔａｍｐ               ｔｈａｔ               ｈｅｌｐｓ               ｃｏｎｓｕｍｅｒｓ               ｆｉｎｄ               ｒｅａｌ               ｗｈｏｌｅ               ｇｒａｉｎ               ｐｒｏｄｕｃｔｓ.

    Ｔｈｅ               Ｓｔａｍｐ               ｆｉｒｓｔ               ａｐｐｅａｒｅｄ               ｏｎ               ｓｔｏｒｅ               ｓｈｅｌｖｅｓ               ｉｎ               ｍｉｄ-2005               ａｎｄ               ｉｓ               ｎｏｗ               ｂｅｃｏｍｉｎｇ               ｍｏｒｅ               ｗｉｄｅｓｐｒｅａｄ.
                   Ｔｈｅ               100%               Ｓｔａｍｐ               ａｓｓｕｒｅｓ               ｙｏｕ               ｔｈａｔ               ａ               ｆｏｏｄ               ｃｏｎｔａｉｎｓ               ａ               ｆｕｌｌ               ｓｅｒｖｉｎｇ               ｏｒ               ｍｏｒｅ               ｏｆ               ｗｈｏｌｅ               ｇｒａｉｎ               ｉｎ               ｅａｃｈ               ｌａｂｅｌｅｄ               ｓｅｒｖｉｎｇ               ａｎｄ               ｔｈａｔ               ＡＬＬ               ｔｈｅ               ｇｒａｉｎ               ｉｓ               ｗｈｏｌｅ               ｇｒａｉｎ,               ｗｈｉｌｅ               ｔｈｅ               ｂａｓｉｃ               Ｗｈｏｌｅ               Ｇｒａｉｎ               Ｓｔａｍｐ               ａｐｐｅａｒｓ               ｏｎ               ｐｒｏｄｕｃｔｓ               ｃｏｎｔａｉｎｉｎｇ               ａｔ               ｌｅａｓｔ               ｈａｌｆ               ａ               ｓｅｒｖｉｎｇ               ｏｆ               ｗｈｏｌｅ               ｇｒａｉｎ               ｐｅｒ               ｌａｂｅｌｅｄ               ｓｅｒｖｉｎｇ.
                   "Ｗｅｌｌ,"               ｙｏｕ               ａｓｋ,               "ｗｈａｔ               ｉｆ               ｔｈｅｒｅ               ｉｓ               ｎｏ               ｓｔａｍｐ?

    Ｄｏｅｓ               ｔｈａｔ               ｍｅａｎ               ｔｈｅｙ               ａｒｅｎ'ｔ               ｗｈｏｌｅ               ｇｒａｉｎ               ｆｏｏｄｓ?"               Ｎｏ,               ｎｏｔ               ｎｅｃｅｓｓａｒｉｌｙ.

    "Ｍａｎｙ               ｗｈｏｌｅ               ｇｒａｉｎ               ｐｒｏｄｕｃｔｓ               ｎｏｔ               ｙｅｔ               ｕｓｉｎｇ               ｔｈｅ               Ｓｔａｍｐ               ｗｉｌｌ               ｌｉｓｔ               ｔｈｅ               ｇｒａｍｓ               ｏｆ               ｗｈｏｌｅ               ｇｒａｉｎ               ｓｏｍｅｗｈｅｒｅ               ｏｎ               ｔｈｅ               ｐａｃｋａｇｅ,               ｏｒ               ｓａｙ               ｓｏｍｅｔｈｉｎｇ               ｌｉｋｅ               "100%               ｗｈｏｌｅ               ｗｈｅａｔ,"               ｅｘｐｌａｉｎｓ               ｔｈｅ               Ｗｈｏｌｅ               Ｇｒａｉｎｓ               Ｃｏｕｎｃｉｌ.

    "Ｙｏｕ               ｃａｎ               ｔｒｕｓｔ               ｔｈｅｓｅ               ｓｔａｔｅｍｅｎｔｓ.

    Ｂｕｔ               ｂｅ               ｓｋｅｐｔｉｃａｌ               ｉｆ               ｙｏｕ               ｓｅｅ               ｔｈｅ               ｗｏｒｄｓ               'ｗｈｏｌｅ               ｇｒａｉｎ'               ｗｉｔｈｏｕｔ               ｍｏｒｅ               ｄｅｔａｉｌｓ,               ｓｕｃｈ               ａｓ               'ｃｒａｃｋｅｒｓ               ｍａｄｅ               ｗｉｔｈ               ｗｈｏｌｅ               ｇｒａｉｎ.'               Ｔｈｅ               ｐｒｏｄｕｃｔ               ｍａｙ               ｃｏｎｔａｉｎ               ｏｎｌｙ               ｍｉｎｉｓｃｕｌｅ               ａｍｏｕｎｔｓ               ｏｆ               ｗｈｏｌｅ               ｇｒａｉｎｓ."
                   Ｍｅｅｔｉｎｇ               ｔｈｅ               ｄａｉｌｙ               ｒｅｃｏｍｍｅｎｄａｔｉｏｎｓ               ｆｏｒ               ｃｏｎｓｕｍｉｎｇ               ｗｈｏｌｅ               ｇｒａｉｎｓ               ｃａｎ               ｂｅ               ｃｈａｌｌｅｎｇｉｎｇ,               ａｎｄ               ｅｓｐｅｃｉａｌｌｙ               ｓｏ               ｆｏｒ               ｔｈｏｓｅ               ｓｕｆｆｅｒｉｎｇ               ｆｒｏｍ               ｃｅｌｉａｃ               ｄｉｓｅａｓｅ               (ａ               ｇｌｕｔｅｎ               ｉｎｔｏｌｅｒａｎｃｅ).

    Ａ               ｓｔｒｉｃｔ               ｇｌｕｔｅｎ               ｆｒｅｅ               ｄｉｅｔ               ｉｓ               ｃｕｒｒｅｎｔｌｙ               ｔｈｅ               ｏｎｌｙ               ｔｒｅａｔｍｅｎｔ               ｆｏｒ               ｃｅｌｉａｃ               ｄｉｓｅａｓｅ,               ａｎｄ               ｒｅｑｕｉｒｅｓ               ｔｈｅ               ｃｏｍｐｌｅｔｅ               ｒｅｍｏｖａｌ               ｏｆ               ａｌｌ               ｗｈｅａｔ,               ｒｙｅ               ａｎｄ               ｂａｒｌｅｙ               ｐｒｏｄｕｃｔｓ,               ｅｌｉｍｉｎａｔｉｎｇ               ｓｏｍｅ               ｏｆ               ｔｈｅ               ｍｏｓｔ               ｃｏｍｍｏｎ               ｓｏｕｒｃｅｓ               ｏｆ               ｂｏｔｈ               ｒｅｆｉｎｅｄ               ａｎｄ               ｗｈｏｌｅ               ｇｒａｉｎ               ｐｒｏｄｕｃｔｓ               ｉｎ               ｔｈｅ               ＵＳ.
                   Ｔｈｅｒｅ               ｉｓ               ａ               ｇｒｏｗｉｎｇ               ｎｕｍｂｅｒ               ｏｆ               ｇｌｕｔｅｎ-ｆｒｅｅ               ｐｒｏｄｕｃｔｓ               ａｖａｉｌａｂｌｅ               ａｔ               ｔｈｅ               ｓｕｐｅｒｍａｒｋｅｔ,               ｈｏｗｅｖｅｒ,               ｒｅｐｌａｃｅｍｅｎｔｓ               ｆｏｒ               ｃｅｒｅａｌｓ               ａｎｄ               ｂａｋｉｎｇ               ｍｉｘｅｓ               ａｒｅ               ｏｆｔｅｎ               ｍａｄｅ               ｕｐ               ｏｆ               ａ               ｃｏｍｂｉｎａｔｉｏｎ               ｏｆ               ｃｏｒｎｓｔａｒｃｈ,               ｐｏｔａｔｏ               ｓｔａｒｃｈ,               ｔａｐｉｏｃａ               ｓｔａｒｃｈ               ａｎｄ/ｏｒ               ｗｈｉｔｅ               ｒｉｃｅ               ｆｌｏｕｒ.

    Ｔｈｅ               ｎｕｔｒｉｅｎｔ               ｃｏｍｐｏｓｉｔｉｏｎ               ｏｆ               ｔｈｅｓｅ               ｐｒｏｄｕｃｅ               ｐａｌｅ               ｉｎ               ｃｏｍｐａｒｉｓｏｎ               ｔｏ               ｔｈｏｓｅ               ｍａｄｅ               ｆｒｏｍ               ｗｈｏｌｅ               ｇｒａｉｎｓ.
    Ｗｉｔｈ               ｓｏｍｅ               ｏｆ               ｔｈｅ               ｍｏｓｔ               ｃｏｍｍｏｎ               ｇｒａｉｎｓ               ｒｅｓｔｒｉｃｔｅｄ               ｆｒｏｍ               ｔｈｅ               ｄｉｅｔ,               ｔｈｏｓｅ               ｗｉｔｈ               ｇｌｕｔｅｎ               ｉｎｔｏｌｅｒａｎｃｅ               ｍｕｓｔ               ｌｏｏｋ               ｆｏｒ               ｄｉｆｆｅｒｅｎｔ               ｏｐｔｉｏｎｓ               ---               ｇｒａｉｎｓ               ｔｈａｔ               ａｒｅ               ｇｌｕｔｅｎ               ｆｒｅｅ.

    Ｔｈｅ               ｇｏｏｄ               ｎｅｗｓ               ｉｓ               ｔｈａｔ               ｍａｎｙ               ｇｌｕｔｅｎ               ｆｒｅｅ               ｗｈｏｌｅ               ｇｒａｉｎｓ               ａｒｅ               ｐａｃｋｅｄ               ｗｉｔｈ               ｈｉｇｈｅｒ               ｌｅｖｅｌｓ               ｏｆ               ｆｉｂｅｒ               ａｎｄ               ｍｉｎｅｒａｌｓ               ｔｈａｎ               ｔｈｅ               ｍｏｒｅ               ｆａｍｉｌｉａｒ               ｇｒａｉｎｓ.

    Ｇｌｕｔｅｎ-ｆｒｅｅ               ｇｒａｉｎｓ               ｉｎｃｌｕｄｅ               ａｍａｒａｎｔｈ,               ｂｕｃｋｗｈｅａｔ,               ｃｏｒｎ,               ｍｉｌｌｅｔ,               ｍｏｎｔｉｎａ,               ｑｕｉｎｏａ,               ｒｉｃｅ,               ｓｏｒｇｈｕｍ,               ｔｅｆｆ               ａｎｄ               ｗｉｌｄ               ｒｉｃｅ.

    (Ｎｏｔｅ:               Ｏａｔｓ               ｉｓ               ａ               ｇｌｕｔｅｎ               ｆｒｅｅ               ｇｒａｉｎ,               ｈｏｗｅｖｅｒ,               ｔｈｅｒｅ               ｉｓ               ａ               ｈｉｇｈ               ｒｉｓｋ               ｏｆ               ｇｌｕｔｅｎ               ｃｏｎｔａｍｉｎａｔｉｏｎ               ｄｕｒｉｎｇ               ｐｒｏｄｕｃｔｉｏｎ.)
                   Ｇｌｕｔｅｎ               Ｆｒｅｅ               Ｗｈｏｌｅ               Ｇｒａｉｎｓ
                   Ａｍａｒａｎｔｈ               :               Ａｍａｒａｎｔｈ               ｉｓ               ｈｉｇｈ               ｉｎ               ｐｒｏｔｅｉｎ,               ｐａｒｔｉｃｕｌａｒｌｙ               ｉｎ               ｔｈｅ               ａｍｉｎｏ               ａｃｉｄ,               Ｌｙｓｉｎｅ,               ｗｈｉｃｈ               ｉｓ               ｌｏｗ               ｉｎ               ｔｈｅ               ｃｅｒｅａｌ               ｇｒａｉｎｓ.

    Ｉｎ               ｆａｃｔ,               Ａｍａｒａｎｔｈ               ｈａｓ               ｔｈｅ               ｈｉｇｈｅｓｔ               ｌｙｓｉｎｅ               ｃｏｎｔｅｎｔ               ｏｆ               ａｌｌ               ｔｈｅ               ｇｒａｉｎｓ               ｉｎ               ｔｈｉｓ               ｓｔｕｄｙ               ｗｉｔｈ               Ｑｕｉｎｏａ               ｃｏｍｉｎｇ               ｉｎ               ａ               ｃｌｏｓｅ               ｓｅｃｏｎｄ.
                   Ｍｏｎｔｉｎａ™               :               Ｍｏｎｔｉｎａ™               ｉｓ               ｔｈｅ               ｒｅｇｉｓｔｅｒｅｄ               ｔｒａｄｅ               ｎａｍｅ               ｆｏｒ               Ａｍａｚｉｎｇ               Ｇｒａｉｎｓ'               ｆｌｏｕｒ,               ｗｈｉｃｈ               ｉｓ               ｍｉｌｌｅｄ               ｆｒｏｍ               ｔｈｅ               ｓｅｅｄ               ｏｆ               ａ               ｎａｔｉｖｅ               ｇｒａｓｓ               ｃａｌｌｅｄ               Ｉｎｄｉａｎ               ｒｉｃｅｇｒａｓｓ               (ＩＲＧ)               (               Ａｃｈｎａｔｈｅｒｕｍ               ｈｙｍｅｎｏｉｄｅｓ               ).

    Ｔｈｉｓ               ｇｒａｓｓ               ｉｓ               ｎｏｔ               ｒｅｌａｔｅｄ               ｔｏ               ｒｉｃｅ.

    Ｍｏｎｔｉｎａ™               ｆｌｏｕｒ               ｉｓ               ｍｉｌｌｅｄ               ｆｒｏｍ               ｔｈｅ               ｓｅｅｄ               ｏｆ               ａ               ｗｉｌｄ               ｇｒａｓｓ               ｆｉｒｓｔ               ｕｓｅｄ               ｂｙ               Ｎａｔｉｖｅ               Ａｍｅｒｉｃａｎｓ               ｔｈｏｕｓａｎｄｓ               ｏｆ               ｙｅａｒｓ               ａｇｏ.

    Ｍｏｎｔｉｎａ™               ｂｒｉｎｇｓ               ｆｌａｖｏｒ,               ｐｒｏｔｅｉｎ               ａｎｄ               ｆｉｂｅｒ               ｔｏ               ｙｏｕｒ               ｂａｋｉｎｇ               ｎｅｅｄｓ.
                   Ｍｉｌｌｅｔ               :               Ｍｉｌｌｅｔ               ｉｓ               ｔｉｎｙ               ｉｎ               ｓｉｚｅ               ａｎｄ               ｒｏｕｎｄ               ｉｎ               ｓｈａｐｅ               ａｎｄ               ｃａｎ               ｂｅ               ｗｈｉｔｅ,               ｇｒａｙ,               ｙｅｌｌｏｗ               ｏｒ               ｒｅｄ.

    Ｔｈｅ               ｍｏｓｔ               ｗｉｄｅｌｙ               ａｖａｉｌａｂｌｅ               ｆｏｒｍ               ｏｆ               ｍｉｌｌｅｔ               ｆｏｕｎｄ               ｉｎ               ｓｔｏｒｅｓ               ｉｓ               ｔｈｅ               ｈｕｌｌｅｄ               ｖａｒｉｅｔｙ,               ａｌｔｈｏｕｇｈ               ｔｒａｄｉｔｉｏｎａｌ               ｃｏｕｓｃｏｕｓ               ｍａｄｅ               ｆｒｏｍ               ｃｒａｃｋｅｄ               ｍｉｌｌｅｔ               ｃａｎ               ａｌｓｏ               ｂｅ               ｆｏｕｎｄ.

    Ｔｈｅ               ｔｅｒｍ               ｍｉｌｌｅｔ               ｒｅｆｅｒｓ               ｔｏ               ａ               ｖａｒｉｅｔｙ               ｏｆ               ｇｒａｉｎｓ,               ｓｏｍｅ               ｏｆ               ｗｈｉｃｈ               ｄｏ               ｎｏｔ               ｂｅｌｏｎｇ               ｔｏ               ｔｈｅ               ｓａｍｅ               ｇｅｎｕｓ.

    Ｉｔ               ｉｓ               ａ               ｄｅｌｉｃｉｏｕｓ               ｇｒａｉｎ               ｗｈｏｓｅ               ｃｏｎｓｉｓｔｅｎｃｙ               ｖａｒｉｅｓ               ｄｅｐｅｎｄｉｎｇ               ｕｐｏｎ               ｃｏｏｋｉｎｇ               ｍｅｔｈｏｄ;               ｉｔ               ｃａｎ               ｂｅ               ｃｒｅａｍｙ               ｌｉｋｅ               ｍａｓｈｅｄ               ｐｏｔａｔｏｅｓ               ｏｒ               ｆｌｕｆｆｙ               ｌｉｋｅ               ｒｉｃｅ.
    Ｑｕｉｎｏａ               :               Ｑｕｉｎｏａ               ｃｏｎｔａｉｎｓ               ｍｏｒｅ               ｐｒｏｔｅｉｎ               ｔｈａｎ               ａｎｙ               ｏｔｈｅｒ               ｇｒａｉｎ;               ａｎ               ａｖｅｒａｇｅ               ｏｆ               16.2               ｐｅｒｃｅｎｔ,               ｃｏｍｐａｒｅｄ               ｗｉｔｈ               7.5               ｐｅｒｃｅｎｔ               ｆｏｒ               ｒｉｃｅ,               9.9               ｐｅｒｃｅｎｔ               ｆｏｒ               ｍｉｌｌｅｔ,               ａｎｄ               14               ｐｅｒｃｅｎｔ               ｆｏｒ               ｗｈｅａｔ.

    Ｓｏｍｅ               ｖａｒｉｅｔｉｅｓ               ｏｆ               ｑｕｉｎｏａ               ａｒｅ               ｍｏｒｅ               ｔｈａｎ               20               ｐｅｒｃｅｎｔ               ｐｒｏｔｅｉｎ.

    Ｑｕｉｎｏａ'ｓ               ｐｒｏｔｅｉｎ               ｉｓ               ｏｆ               ａｎ               ｕｎｕｓｕａｌｌｙ               ｈｉｇｈ               ｑｕａｌｉｔｙ.

    Ｉｔ               ｉｓ               ａ               ｃｏｍｐｌｅｔｅ               ｐｒｏｔｅｉｎ,               ｗｉｔｈ               ａｎ               ｅｓｓｅｎｔｉａｌ               ａｍｉｎｏ               ａｃｉｄ               ｂａｌａｎｃｅ               ｃｌｏｓｅ               ｔｏ               ｔｈｅ               ｉｄｅａｌ               ...

    ｓｉｍｉｌａｒ               ｔｏ               ｍｉｌｋ!

    Ｃｌｉｃｋ               ｆｏｒ               ｍｏｒｅ               ｉｎｆｏｒｍａｔｉｏｎ               Ｔｅｆｆ               :               Ｔｅｆｆ               ｉｓ               ａ               ｆｉｎｅ               ｇｒａｉｎ,               ａｂｏｕｔ               ｔｈｅ               ｓｉｚｅ               ｏｆ               ａ               ｐｏｐｐｙ               ｓｅｅｄ               ｔｈａｔ               ｃｏｍｅｓ               ｉｎ               ａ               ｖａｒｉｅｔｙ               ｏｆ               ｃｏｌｏｒｓ,               ｆｒｏｍ               ｗｈｉｔｅ               ａｎｄ               ｒｅｄ               ｔｏ               ｄａｒｋ               ｂｒｏｗｎ.

    Ｔｅｆｆ               ｇｒｏｗｓ               ｐｒｅｄｏｍｉｎａｎｔｌｙ               ｉｎ               Ｅｔｈｉｏｐｉａ               ａｎｄ               Ｅｒｉｔｒｅａ.

    Ａｓ               ｓｕｃｈ,               ｔｅｆｆ               ｃｏｍｐｒｉｓｅｓ               ｔｈｅ               ｓｔａｐｌｅ               ｇｒａｉｎ               ｏｆ               ｔｈｅｉｒ               ｃｕｉｓｉｎｅｓ.

    Ｇｒｏｕｎｄ               ｉｎｔｏ               ｆｌｏｕｒ,               ｔｅｆｆ               ｉｓ               ｕｓｅｄ               ｔｏ               ｍａｋｅ               ｔｈｅ               ｔｒａｄｉｔｉｏｎａｌ               ｂｒｅａｄ,               ｉｎｊｅｒａ               -               ａ               ｆｌａｔ,               ｐａｎｃａｋｅ-ｌｉｋｅ,               ｓｌｉｇｈｔｌｙ               ｓｏｕｒ               ｂｒｅａｄ               ｔｈａｔ               ｃｏｍｐｌｅｍｅｎｔｓ               ｗｅｌｌ               ｔｈｅ               ｅｘｏｔｉｃ               ｓｐｉｃｅｓ               ｆｏｕｎｄ               ｉｎ               ｆｏｏｄ.
                   Ｓｏｒｇｈｕｍ               :               Ｓｏｒｇｈｕｍ               ｈａｓ               ｒｅｃｅｎｔｌｙ               ａｐｐｅａｒｅｄ               ｉｎ               ｆｏｏｄ               ｐｒｏｄｕｃｔｓ               ｉｎ               ｔｈｅ               ＵＳ,               ｂｅｃａｕｓｅ               ｏｆ               ｕｓｅ               ｉｎ               ｇｌｕｔｅｎ-ｆｒｅｅ               ｆｏｏｄ               ｐｒｏｄｕｃｔｓ.

    Ｓｏｒｇｈｕｍ               ｉｓ               ａｎ               ｅｘｃｅｌｌｅｎｔ               ｓｕｂｓｔｉｔｕｔｅ               ｆｏｒ               ｗｈｅａｔ               ｆｏｒ               ｔｈｏｓｅ               ｗｈｏ               ｃａｎｎｏｔ               ｔｏｌｅｒａｔｅ               ｇｌｕｔｅｎ.

    Ｓｏｒｇｈｕｍ               ｉｓ               ｕｓｅｄ               ｔｏ               ｍａｋｅ               ｂｏｔｈ               ｌｅａｖｅｎｅｄ               ａｎｄ               ｕｎｌｅａｖｅｎｅｄ               ｂｒｅａｄｓ.

    Ｉｎ               Ｓａｈｅｌｉａｎ               Ａｆｒｉｃａ,               ｉｔ               ｉｓ               ｐｒｉｍａｒｉｌｙ               ｕｓｅｄ               ｉｎ               ｃｏｕｓｃｏｕｓ.

    Ｉｔ               ｃａｎ               ｂｅ               ｓｔｅａｍｅｄ               ｏｒ               ｐｏｐｐｅｄ               ａｎｄ               ｉｓ               ｃｏｎｓｕｍｅｄ               ａｓ               ａ               ｆｒｅｓｈ               ｖｅｇｅｔａｂｌｅ               ｉｎ               ｓｏｍｅ               ａｒｅａｓ               ｏｆ               ｔｈｅ               ｗｏｒｌｄ.

    Ｓｙｒｕｐ               ｉｓ               ｍａｄｅ               ｆｒｏｍ               ｓｗｅｅｔ               ｓｏｒｇｈｕｍ.
                   Ｗｉｌｄ               Ｒｉｃｅ               :               Ｗｉｌｄ               ｒｉｃｅ               ｉｓ               ｎｏｔ               ａ               "ｒｉｃｅ"               ａｔ               ａｌｌ,               ｂｕｔ               ｒａｔｈｅｒ               ａｎ               ａｑｕａｔｉｃ               ｇｒａｓｓ.

    Ｃｏｏｋｅｄ               ｗｉｌｄ               ｒｉｃｅ               ｈａｓ               ａ               ｒｉｃｈ               ｎｕｔｔｙ               ｆｌａｖｏｒ,               ｓｏｍｅｔｉｍｅｓ               ｄｅｓｃｒｉｂｅｄ               ａｓ               ａ               ｓｍｏｋｙ               ｆｌａｖｏｒ,               ａｎｄ               ａ               ｔｅｘｔｕｒｅ               ｔｈａｔ               ｉｓ               ｓａｔｉｓｆｙｉｎｇｌｙ               ｃｈｅｗｙ.

    Ｔｈｅ               ｓｌｅｎｄｅｒ,               ｅｌｏｎｇａｔｅｄ               ｇｒａｉｎｓ               ｔｈａｔ               ｏｆｔｅｎ               ｃｏｍｅ               ｔｏ               ｍａｒｋｅｔ               ａｒｅ               ｕｓｕａｌｌｙ               ａｂｏｕｔ               ｏｎｅ-ｈａｌｆ               ｉｎｃｈ               ｉｎ               ｌｅｎｇｔｈ               ａｎｄ               ａｌｍｏｓｔ               ｂｌａｃｋ               ｉｎ               ｃｏｌｏｒ               ｗｉｔｈ               ｓｏｍｅ               ｔｏｕｃｈｅｓ               ｏｆ               ｇｒｅｅｎ.
    Ｇｌｕｔｅｎ-ｆｒｅｅ               ｇｒａｉｎｓ               ａｒｅ               ｗｏｎｄｅｒｆｕｌ               ｃｈｏｉｃｅ               ｆｏｒ               ｔｈｅ               ｇｅｎｅｒａｌ               ｐｏｐｕｌａｔｉｏｎ               ａｎｄ               ｎｅｅｄ               ｎｏｔ               ｂｅ               ｌｉｍｉｔｅｄ               ｔｏ               ｔｈｏｓｅ               ｗｉｔｈ               ｃｅｌｉａｃ               ｄｉｓｅａｓｅ.

    Ｔｏ               ｅｎｓｕｒｅ               ｍａｘｉｍｕｍ               ｅｎｅｒｇｙ               ａｎｄ               ｈｅａｌｔｈｙ,               ｆｏｃｕｓ               ｏｎ               ｃｏｎｓｕｍｉｎｇ               ｎｕｔｒｉｅｎｔ               ｄｅｎｓｅ               ｆｏｏｄｓ,               ｏｆ               ｗｈｉｃｈ               ｗｈｏｌｅ               ｇｒａｉｎｓ               ａｒｅ               ａ               ｇｒｅａｔ               ｏｐｔｉｏｎ.

    Ｗｈｅｔｈｅｒ               ｏｒ               ｎｏｔ               ｙｏｕ               ａｒｅ               ｓｕｆｆｅｒｉｎｇ               ｆｏｒｍ               ｇｌｕｔｅｎ               ｉｎｔｏｌｅｒａｎｃｅ,               ｅｘｐｌｏｒｅ               ｎｅｗ               ｐｏｓｓｉｂｉｌｉｔｉｅｓ               ｏｆ               ｗｈｏｌｅ               ｇｒａｉｎｓ,               ａｎｄ               ｌｉｖｅｎ               ｕｐ               ｙｏｕｒ               ｍｅａｌ               ｔｉｍｅ.



                   Ｆｏｌｌｏｗｉｎｇ               ａｒｅ               ｔｗｏ               ｄｅｌｉｃｉｏｕｓ               ｗｈｏｌｅ               ｇｒａｉｎ               ｒｅｃｉｐｅｓ:
                   Ｔｅｆｆ               Ｐｏｌｅｎｔａ               (               Ｒｅｃｉｐｅ               ｐｒｏｖｉｄｅｄ               ｆｒｏｍ               ｔｈｅ               Ｔｅｆｆ               Ｃｏｍｐａｎｙ               ｗｗｗ.ｔｅｆｆｃｏ.ｃｏｍ)
                   2               ｃｕｐｓ               ｗａｔｅｒ               2               Ｔｂｓｐ               ｅｘｔｒａ               ｖｉｒｇｉｎ               ｏｌｉｖｅ               ｏｉｌ               8               ｃｌｏｖｅｓ               ｇａｒｌｉｃ,               ｔｈｉｃｋｌｙ               ｓｌｉｃｅｄ               1               ｃｕｐ               ｃｏａｒｓｅｌｙ               ｃｈｏｐｐｅｄ               ｏｎｉｏｎ               1               ｃｕｐ               ｃｏａｒｓｅｌｙ               ｃｈｏｐｐｅｄ               ｇｒｅｅｎ               ｐｅｐｐｅｒ               2⁄3               ｃｕｐ               ｔｅｆｆ               ｇｒａｉｎ               1⁄2               ｔｅａｓｐｏｏｎ               ｓｅａ               ｓａｌｔ               2               ｃｕｐｓ               ｃｏａｒｓｅｌｙ               ｃｈｏｐｐｅｄ               ｐｌｕｍ               ｔｏｍａｔｏｅｓ               1               ｃｕｐ               ｃｏａｒｓｅｌｙ               ｃｈｏｐｐｅｄ               ｆｒｅｓｈ               ｂａｓｉｌ               Ｂｏｉｌ               ｗａｔｅｒ               ｉｎ               ａ               ｔｅａ               ｋｅｔｔｌｅ.

    Ｐｌａｃｅ               ｔｈｅ               ｏｉｌ               ｉｎ               ａ               10-ｉｎｃｈ               ｓｋｉｌｌｅｔ               ａｎｄ               ｗａｒｍ               ｏｖｅｒ               ｍｅｄｉｕｍ               ｈｅａｔ.

    Ａｄｄ               ｇａｒｌｉｃ               ａｎｄ               ｏｎｉｏｎｓ               ａｎｄ               ｓａｕｔé,               ｓｔｉｒｒｉｎｇ               ｏｃｃａｓｉｏｎ-               ａｌｌｙ,               ｆｏｒ               ａｂｏｕｔ               5               ｍｉｎｕｔｅｓ               ｏｒ               ｕｎｔｉｌ               ｆｒａｇｒａｎｔ.

    Ａｄｄ               ｐｅｐｐｅｒｓ               ａｎｄ               ｓａｕｔé               ｆｏｒ               2               ｍｉｎｕｔｅｓ               ｏｒ               ｕｎｔｉｌ               ｂｒｉｇｈｔ               ｇｒｅｅｎ.

    Ａｄｄ               ｔｅｆｆ               ｇｒａｉｎ.
                   Ｔｕｒｎ               ｏｆｆ               ｔｈｅ               ｈｅａｔ               ｔｏ               ｐｒｅｖｅｎｔ               ｓｐｌａｔｔｅｒｉｎｇ               ａｎｄ               ａｄｄ               ｔｈｅ               ｂｏｉｌｉｎｇ               ｗａｔｅｒ               ａｎｄ               ｓａｌｔ.

    Ｒｅｓｕｍｅ               ｈｅａｔ               ａｎｄ               ｌｅｔ               ｓｉｍｍｅｒ               2               ｍｉｎｕｔｅｓ.

    Ａｄｄ               ｔｏｍａｔｏｅｓ               ａｎｄ               ｂａｓｉｌ.
                   Ｃｏｖｅｒ               ａｎｄ               ｓｉｍｍｅｒ               ｆｏｒ               10-15               ｍｉｎｕｔｅｓ,               ｓｔｉｒｒｉｎｇ               ｏｃｃａｓｉｏｎ-               ａｌｌｙ,               ｕｎｔｉｌ               ｔｈｅ               ｗａｔｅｒ               ｉｓ               ａｂｓｏｒｂｅｄ.

    Ｔｈｅｒｅ               ｍａｙ               ｂｅ               ｓｏｍｅ               ｅｘｔｒａ               ｌｉｑｕｉｄ               ｆｒｏｍ               ｔｈｅ               ｔｏｍａｔｏｅｓ               ｂｕｔ               ａｓ               ｌｏｎｇ               ａｓ               ｔｈｅ               ｔｅｆｆ               ｉｓ               ｎｏｔ               ｃｒｕｎｃｈｙ,               ｔｈｅ               ｐｏｌｅｎｔａ               ｉｓ               ｄｏｎｅ.

    Ｔａｓｔｅ               ａｎｄ               ａｄｊｕｓｔ               ｔｈｅ               ｓｅａｓｏｎｉｎｇｓ               ｉｆ               ｄｅｓｉｒｅｄ.

    Ｔｒａｎｓｆｅｒ               ｔｏ               ａｎ               ｕｎ-ｏｉｌｅｄ               9-ｉｎｃｈ               ｐｉｅ               ｐｌａｔｅ.

    Ｌｅｔ               ｉｔ               ｃｏｏｌ               ｆｏｒ               ａｔ               ｌｅａｓｔ               30               ｍｉｎｕｔｅｓ.

    Ｓｌｉｃｅ               ａｎｄ               ｓｅｒｖｅ.
                   Ｆｏｒ               ｍｏｒｅ               ｇｒｅａｔ               ｇｒａｉｎ               ｒｅｃｉｐｅｓ,               ｖｉｓｉｔ               Ｆａｍｉｌｙ               Ｅａｔｓ               .






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    food nutrient chart
    food nutrient chart


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    food nutrient chart


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    food nutrient chart
    food nutrient chart


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    food nutrient chart
    food nutrient chart


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    food nutrient chart
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