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               .






Image of food nutrient chart






food nutrient chart
food nutrient chart


food nutrient chart Image 1


food nutrient chart
food nutrient chart


food nutrient chart Image 2


food nutrient chart
food nutrient chart


food nutrient chart Image 3


food nutrient chart
food nutrient chart


food nutrient chart Image 4


food nutrient chart
food nutrient chart


food nutrient chart Image 5


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