NI DUNG CHI TITNg cc l ngun thc phm qun bnh nht i vi con ngi. N lun nm trong v tr u tin trong cc a thc n txa nnay.c tnh ca ng cc- Cha cc carbonhydrat phc hp, ngun nng lng di do v bn b cho cc hot ng sng.- T l rt qun bnh gia Natri v Kali.- Sinh ra sau cng trong gii thc vt, ging nh con ngi sinh ra sau cng trong gii ng vt- Tt c cc nn vn minh ln u ly ng cc ton phn lm cn bn (cng vi rau u)- Thc phm ca sc sng, s trng tn. Ht ging ca chng c th bo qun c hng ngn nm m vn c kh nng ny mm. V vy, i vi con ngi, chn v s dng ng cc lm thc phm chnh khng ch d tr, bo qun c lu m cn c mt sc khe tt.- N gip to ra s qun bnh m Dng bn trong c th, nu nh ta s dng chng di dng ton phn, khng bin i, khng ch trng, khng pha trn.Nhng iu cn lu Nn n cc loi ht ton phn bi v:- Ton phn (ht lt): cha nhiu nng lng sng, c kh nng ny mm, v ti gieo trng.- Khng n cc ht xt trng vcc loi ht qua x l ha sinh s b mt khong cht, nguyn t vi lng...- Ht t nhin do thin nhin ban tng l mt mn qu qu gi.- Lng ng "chm", gip c th hp thu t t.- Cn bng gia khong cht v protein- Giu cht x- i vi h sinh thi: Cn 7 ln din tch t to ra 1kg m ng vt thay v 1kg m thc vt.Ng cc l mn qu qu gi, l thc phm tng thch vi con ngi (n thng nht vi cc giai on tin ha ca chng ta trong lch s). Tiu th ng cc thng xuyn s mang li sc sng, c bit v chng lm mnh h tiu ha v h thn kinh.Trn thang m dng, ng cc c sp xp nh sau:M GIM DNNg (bp) - Quinoa - ht dn (Amaranth) - i mch (Barley) - Yn mch (Oats) - La m nu (Spelt) - La mch en (Rye) - La m (tiu mch) - La go (Rice) - K (Millet) - Kiu mch (Saracen )DNG TNG DN GoTrn th trng, chng ta gp cc loi go sau:

- Go lt, go c tch b v tru.- Go trng, go b ch trng, mt i lp cm giu vitamin, cht khong v cht x.- Go Carnaroli, loi go ca , ht kch thc trung bnh, dng nu mn cm st kem risotto- Go Basmati, loi go ni ting thm ngon. Ht cm thng ri nhau ra sau khi nu chn.- Go Thi Lan, cng thm ngon, do v kh ging go np. Go np (giu tinh bt) thch hp lm mn sushi.- Go Carmague, trng ti vng t ng nam nc Php ven a Trung Hi. y l ni trng go cng nh rau c bng phng php hu c. C 2 loi ht trng v .- Go en, thc cht y khng phi l mt loi go, m l ht ca mt loi c di nc. Nng sut thp, nn gi ca chng kh cao. Giu cht khong, c bit l canxi, v tin vitamin A.- Go np, c s dng nhiu trong m thc Lo, Thi Lan v cc nc chu Thi Bnh Dng. Go np khng cha (hoc rt t) amyloza, nhng hm lng amylopectin rt cao 2 thnh phn chnh ca tinh bt. Chnh amylopectin to nn cht h dnh ca go np, trong khi n khng cha gluten.y l lng thc chnh ca mt na dn s ton cu. Chng c trng ch yu ti Chu Thi Bnh Dng, n , M, v gn y go c trng ngy cng ph bin ti Chu u, c bit l Php, Ty Ban Nha, .Go lt rt giu carbonhydrat, l th thc phm giu nng lng, giu vitamin v dng cht, d hp thu. cn bng Na/K ca th ng cc ny l hon ho nht, n gip ti lp qun bnh cho c th mt cch tuyt vi trong mi trng hp, c bit l nhng ngi m. Nhai k, n gip cho sc khe tr nn do dai, lm mnh ng rut v trung ha cc axit trong c th.

Go rt tt c tr cc bnh v phi v ng rutCh bin cc mn n t go:- Bng ni p sut:+ Khin ht go c kch thch v sn sinh v bo ton nhiu dng cht hn.+ D tiu ha hn+ Lm cho ht go tr nn mm hn v gi c nguyn hng v, khin ta khng phi cho thm nhiu ph gia tng hng v ca n.+ Nu cm bng ni p sut to ra hiu ng co li (dng ha), thay th vic tiu th cc sn phm t ng vt. Khc vi cc sn phm dng t ng vt gy cm gic bc bi, go em n mt s hi lng v phn chn.- Nu bng ni gang thng- C th rang ln trc khi nu hoc khng- Trn vi cc ng cc khc- n cng vi cc loi rau, u- Lm bnh nng- Cc mn n t bt go- Nguyn liu cho bnh gato, bnh ngt.

Lm m ha ht go:- Trn cng vi cc loi ng cc khc m hn- Ngm go trc khi nu- Gim p sut nu ta c cm gic nng n- Thm cc loi ht (lanh, m, hng dng), rau v rong bin.- Thay v thm mui, ta c th thay bng rong bin kombuLm dng ha ht go- Rang ln trc khi nu- Thm mt cht mui khi nu- Khng r r p sut- Cho t nc- Nu trong thi gian di. KGiu vitamin A, silic,st, magie, phospho, mangan, km, flo, cht x ha tan v cc loi axit bo phm cht tt, k l loi thc phm l tng gip lm du c th, lm p cho tc, mng tay v da, rt tt cho h xng-rng. y l mt trong nhng ng cc him c to kim.Ch bin t thi gian, k c th thay th hu nh tt c cc ng cc, c bit vi hng v tng i va ming vi tt c mi ngi. D hp thu, k c th c s dng nh mn n km hay di dng ht mnh dt qua ch dp, rt tt cho tr em.

K l khc tinh ca cc cn bnh d dy, l lch, tuyn ty, N cng l thc phm gip gii ta cng thng thn kinh, iu tr c hiu qu cc chng thiu mu, suy nhc c th.

Cc loi k thng gp l:

- K ht nu (loi k mc hoang): giu dng cht hn k ht vng, c bit l silic.- Cao lng (hay la min), trng chu Phi, l loi cy lng thc c kh nng chu nng v kh hn. y l loi ng cc c tiu th nhiu th 3 trn th gii, sau go v la m. Cao lng giu canxi v kali, thng c tiu th di dng nguyn ht ton phn, ht tinh ch hay bt.Ch bin k :- Nu bng ni thng, 20-30 pht, hay 10 pht chng n ra v y np vung li nu tip tc trong 15 pht.- Rang ln trc khi nu- n km vi rau- Lm cc loi bnh, bng- Lm nguyn liu cho cc mn n t l- Lm bt nghin- Lm bnh gato, bnh nng. i mchCng vi la m, y l loi ng cc c xa nht tng c bit n. y l thc phm chnh yu ca ngi La M v Hi Lp c. c tnh ca i mch l chu lnh v chu nhit rt tt. Tt hn l s dng i mch b v, v i mch ton phn c lp v tru bo v khng n c .i mch c trng ph bin, song n thng ch c dng nui gia sc v sn xut bia. L ng cc giu vitamin B3, trong trng thi ny mm rt giu vitamin B12 v E. Lng cht khong trong i mch cng rt di do : giu phospho, canxi, rt tt trong cc trng hp mt khong v vic to ra cc t bo thn kinh.

N ti b sung canxi v khong t trong thi k pht trin cng nh khi cng thng thn kinhVi tnh cht lm du, iu ha hot ng tiu ha v bi tit. i mch cng gip ch cho s tng tit sa cho sn ph.i mch cng rt tt trong trng hp ri lon hp thu v cc bnh ng rut tr em.Cng vi k, i mch l ng cc to kim.L ng cc c tr cc bnh v gan, mn nc v si mt

Ch bin cc mn n vi i mch:- Nu p sut hay ni thng- Nu thay hoc trn cng vi cm- Nu cng rau c, u- Dng lm bt rt tt cho tr em, nhng ngi b suy nhc, kit sc- Rang v s dng lm nc sc ung cng rt tt. Tri ngc vi nc yn mch lm nng c th, nc i mch c tc dng thanh nhit, rt tt, c bit l trong ma nng

- C ph i mch c s dng nhiu nc nh Bc Phi, Italy v c. Nha la mch cng c sn xut ph bin. Nc ung lm t c mch cng rt c a chung.- Lm bt nghin, nu cho n sng (loi ht c ch dp) Yn mchYn mch c xem l ng cc giu nng lng v sc mnh nht.. Lng cht bo trong yn mch chim 7%. V vy, y l ng cc thch hp lm m ngi trong ma lnh. Nu bn l ngi hot ng th cht nhiu, yn mch l thc phm l tng. Nhng ngi hot ng tr c nhiu nn s dng yn mch mt cch hp l, khng nn n qu nhiu.

y l loi ng cc giu m nht (13%). ng thi n cng giu cht st v canxi, Yn mch lm du cc cn au do hot ng th cht v c tc dng nhun trng. Cm yn mch c s dng ph bin trong cc ch n king gip tng cng kh nng chuyn ha ca c th, v chng lm gim lng cholesterol v giu cht x. Yn mch cng c coi l thc phm an thn v gip i su vo gic ng.Yn mch gip h tr cc chng tng ure huyt v i tho ng tuyp 2Yn mch l thc phm l tng cho tr em ang tui pht trin.Yn mch l ng cc c tr cc bnh d dy nh vo lp mng nhy ca n.Ch bin cc mn n t yn mch:- Nu p sut v ni thng, c th trn hoc khng trn cng go

- Nu cho yn mch t ht c ch dp ( rt ph bin ti Phng Ty)

- Lm bt cho tr em, lm bnh.bch quy

- Sa yn mch

Hc mchL ng cc tch tr lng mui khong di do nht, c bit l st v axit folic ci thin cht lng mu, b sung flo gip rang chc khe.

Hc mch c trng trong nhng mi trng khc nghit, hu nh la m khng th mc c. R ca chng thng m su di lng t ht cc cht dinh dng. Cho n u th k 20, hc mch vn l nguyn liu chnh lm bnh m. Kh ch bin, qu kch d n giu dinh dng, ngi ta thay hc mch bng la m xt trng. Bnh m en tr thnh thc phm nh ngho.Hc mch giu cht x, canxi, magie, vitamin E. N l thc phm c tr cc bnh v h tun hon, tim mch, v n gip kh cc cht c, ly li tnh n hi cho mch mu tng cng lu thng mu trong c th. Hc mch cng c tc dng chng to bn.Hc mch c s dng rng ri cc vng c kh hu kh.Ch bin cc mn n t hc mch:- Nu p sut hoc ni thng vi cc ng cc khc.- Ch bin thnh ht ch dp nu cho- Lm bt nng, bnh mHc mch t khi c dng di dng ht. Ngi ta thng s dng hc mch lm bt bnh m. La m (Tiu mch)Lch s ca cc nn vn minh u gn lin vi loi ng cc ny. c bit, i vi ngi chu u chng ta, la m l th ng cc khng th thiu.y l ng cc cha gluten ( cht kt dnh), khin chng c a chung trong vic lm bnh m. Tuy nhin, nhiu ngi b mc chng bt dung np gluten khin h d ng vi ng cc ny.La m rt giu khong cht: Na, Ca, K, Mg, Si, P, S, Fecc nguyn t vi lng nh : Mn, Cu, Zn, I, cc loi vitaminGiu B1, B2, B12, D, E, K, PPla m gip tng cng sc sng v h tr b sung khong cht cho c th.C 2 loi la m chnh:- La m mm: trng cc vng c kh hu n i v hn i, dng lm bnh m- La m cng: trng cc vng c kh hu nng hn lm cc loi bt nho, bt nghin, m ,couscous, boulgour hay pil-pil

Ch bin cc mn n t la m:- Bnh m- Bnh bt ct- Bnh Chapati ( bnh m dp n )

- Ht xay v (couscous)- Bnh nng- Cc loi bnh ln menLa m cng t khi c s dng di dng ht ton phn. La m nuLa m nu cng l mt loi la m, cng gi tr dinh dng vi la m mm. y l tin thn ca cy la m, khng b lai tp, v vy n mang li ngun nng lng sng di do.La m nu c trng Bc u, c s dng t thi La M. N c nng sut thp hn la m, v c bit khng th chu c cc loi phn bn ha hc. Loi la m ny cng kh tch b v tru nn chi ph trng trt thng cao hn. La m nu giu khong cht v vitamin hn bt c loi la m no khc. Lng Mg trong la m nu cao gp 4 ln v d hp thu hn la m. La m nu ht to c dng lm bnh m v m nui,La m nu ht nh trng cc vng thuc dy Alpes, ni kh hu khc nghit v t ai ngho nn. V vy chng t nng lng hn cc loi la m khc.Thng c s dng nu n nh go, chng d tiu hn la m nu ht to. La m nu loi ny cng rt giu canxi v magie. Kamuty l t tin ca la m cng. Chng to hn la m gp 2 ln v cha nhiu vitamin, khong cht hn. Chng c bit giu Se, cc cht chng oxi ha, magie v km. N cha t gluten hn la m v t nng lng hn.Kamut thng c dng nu nh cm, v t khi c dng lm bnh m v kh ch bin hn la m cng. Kiu mchy l loi ng cc dng nht, nn s dng chng lm thc phm trong ma ng. C ngun gc t chu , chng l thc phm chnh Nga, ng u. Chng rt giu dng cht, c bit l canxi, st, flo, vitamin B v E. Kiu mch gip b sung mui khong. Trong thnh phn ca Kiu mch c cha rutin, gip tng cng h mao mch, thnh ng mch v ci thin chc nng tun hony l ng cc c tr cc bnh v thn v bang quang.

Ch bin cc mn n t kiu mch:- M Soba ( loi m ni ting ca Nht )- Kasha ( kiu mch c nng, ch bin thnh cc mn n khc nhau trong m thc ng u )- Trn cng vi cm- Lm bnh crp- Lm bnh nng- Lm m, nui Ng (bp)c a vo chu u t sau khi Chu M c khm ph ( th k 16), ng l loi ng cc chnh ca cc nn vn minh tin Colombo. y l loi ng cc ti mt nht. Chng giu m cht, cht bo, carbonhydrat, mui khong, vitamin, c bit l tin vitamin A rt b dng v l ngun nng lng di do cho c th.Ng c bit tt cho tuyn gip trng, l ng cc c tr cc bnh v tim mch v rut non.

Ch bin cc mn n t ng:- Nu nguyn ht- Lm bng ng- Polenta- Nu sp QuinoaHt Quinoa c coi l go ca ngi Inca. y l th ng cc qu gi. Chng khng cha gluten, rt d hp th, giu dng cht. Quinoa c coi l ngun m thc vt tt nht, cn bng nht v ton din nht. Quinoa giu cht x hn bt c loi ng cc no, v giu Mg, Ca, K, Cu, Zn v cc loi axit bo phm cht tt

Quinoa c nhiu loi , mu nu, , en, dng lm bt, ht ch dp nu chochng c a chung v hng v ho hng v thi gian ch bin ngn.

(theo Grain de vie - ti liu Thc dng ca Php )