I-Morning oatmeal isiphenduke i-harbinger yoSuku lwe-Groundhog, irayisi liyisicefe, futhi i-buckwheat isemaphethelweni? I-bulgur egcwele okusanhlamvu kanye ne-couscous izosindisa! Uma la magama esemasha kuwe, wazane kangcono futhi … asihlanganise le siphithiphithi!
Zuza
UBulgur, njengomqoqi, waqoqa ngokucophelela wonke amavithamini B, ngaphandle “kwesilwane” B12 (ngangingafuni ngempela). Ezinye izakhi zokulandelela eziwusizo zalo mkhiqizo wokusanhlamvu zifaka i-zinc, i-sodium, insimbi, i-calcium, i-beta-carotene, i-selenium, i-potassium, i-phosphorus, kanye namavithamini K no-E (lawa ma-ejenti amancane akhethekile aqinisekisa ubuhle nosilika wesikhumba, yonke into. emila kuyo, futhi inesibopho sokukhula ngokomgomo).
Ilayisi kanye ne-buckwheat bulgur ilahlekelwa cishe izikhathi ezingu-1,5 ngamakholori (edabukisayo noma ejabule - wonke umuntu uyazinqumela). Kodwa ngefomu elibilisiwe, lifana ncamashi ngaphambi kwe-buckwheat ngokokuqukethwe kwe-fiber futhi yi-11 (!) Izikhathi eziphakeme kunelayisi.
Ngokusho kwe-Ayurveda, i-bulgur iwusizo ikakhulukazi ebusika, ngesikhathi se-off-season kanye nenkathi enomoya. Ukunciphisa lokhu okusanhlamvu ekudleni kusekushiseni kanye nalabo abaphethwe yi-gastritis. I-Bulgur iphikisana nawe uma uguquguquka ku-gluten (ikakhulukazi uma ukholelwa kuyo).
I-Couscous ayikwazi ukuziqhayisa ngobubanzi obufanayo be-vitamin B spectrum njenge-bulgur, kodwa ukuze kuqinisekiswe ukungabikho kwe-carcinogen kuyo, izoyeka intshi (ama-groats acutshungulwa nge-steam).
Kwamanye amasiko, i-couscous ngokwesiko ilungiselelwe imicimbi yomndeni enesizotha: lo mkhiqizo ufanekisela inhlanhla. Kodwa ngisho noma ungakholelwa emilingo, imikhuba yansuku zonke nezimpawu "zenhlanhla", izakhiwo zemilingo "iphalishi-malashi" zizokwenza ukuba ukwenze. I-Couscous iqukethe i-amino acid tryptophan: yiyo esiza umzimba ukuthi ukhiqize i-serotonin, ikhulule ukucindezeleka, yenza ukulala kujwayelekile, ikhulise ubungqabavu nokugxila, futhi iqede ukukhathala okungapheli. Ngokuvamile, yidla i-spoonful!
Ngabe ukhona umehluko?
Kokubili i-bulgur kanye ne-couscous zenziwe ngokolweni, ngakho-ke lezi zinhlamvu eziphelele zivame ukudideka. I-Couscous itholakala ezinhlobonhlobo zayo ze-durum, kusuka ku-semolina, efafazwe ngamanzi, emva kwalokho izinhlayiya ezibunjiwe zelashwa ngokushisa. Khona-ke okusanhlamvu komiswa. Ubuchwepheshe bufana nokusikhumbuza ukukhiqizwa kwe-pasta.
I-Bulgur ekukhiqizeni ifana nomkhiqizo osuphelile. Izinhlamvu zikakolweni zilethwa ukulungela ngegciwane eligciniwe kanye negobolondo. Khona-ke okusanhlamvu komiswa, ngokuvamile elangeni. I-Bulgur ivame ukugaywa, kodwa ungathola kokubili ukugaya okuqinile nokuphakathi. Ngokuvamile lokhu okusanhlamvu kuhlanzwa ku-bran.
I-Bulgur inamakhalori amaningi kune-couscous. Ngaphezu kwalokho, idlula i-couscous ngezakhiwo (isibonelo, inani le-fiber ku-bulgur liphindwe izikhathi ezingu-4 kune-couscous).
Sizopheka iphalishi?
Lapho upheka, kokubili okusanhlamvu akudingi ukugezwa ngaphambi kokupheka noma ngemva kwalokho, ngoba kakade sekushisiwe. Ngendlela, isikhathi esichithwa ekuphekeni sincane. Ngokuvamile okusanhlamvu kuthengiswa kakade kuyifomu eliqediwe, futhi kufanele sithele amanzi abilayo phezu kwayo imizuzu engu-5 futhi sikuvumele ukuthi iphuze ngenani elifanayo.
I-Couscous inokuthungwa okubucayi kanye nokunambitheka okumnandi, futhi ingakhonzwa kokubili okubandayo nokushisayo: njengesitsha esiseceleni, isisekelo sesidlo, isithako ku-gravy noma isobho semifino. I-Couscous ine-flavour encane kakhulu kune-bulgur. Kodwa, ngenxa yale khwalithi, ama-dessert omlingo atholakala kulokhu okusanhlamvu.
I-Bulgur inokunambitheka kwe-nutty. Ngaphezu kwalokho, umkhiqizo uyonga kakhulu: lapho upheka, okusanhlamvu kwanda ngokuphawulekayo ngevolumu, futhi lokhu kufanele kucatshangelwe.
I-dessert ye-couscous
4 tbsp i-couscous
I-2 kiwi
2 apula
1 ulamula
Ama-strawberry e-100
100 g amagilebhisi angenambewu
1 tbsp ushukela oluyimpuphu (ungashintshwa ngoju)
Thela amanzi abilayo phezu kwe-couscous bese ushiya imizuzu engu-3. Hlanganisa noshukela oluyimpuphu. Sika kahle i-kiwi ehlutshiwe, bese ucindezela ijusi kulamula. Sika ama-apula abe yizicucu, ngemva kokukhipha imbewu kuwo. Thela ijusi kalamula phezu kwama-apula aqoshiwe futhi ugovuze ukuhlanganisa. Sika amagilebhisi nama-strawberries abe yizicucu eziningana. Bese uphonsa i-couscous nesithelo. Uma ufisa, ungakwazi ukuhlobisa i-dessert ngamacembe e-almond.
Isaladi ye-Bulgur ne-avocado
150 g we-peas eluhlaza efriziwe
150 g i-bulgur
I-avocado ye-1
1 ulamula
1 anyanisi obomvu
0,5 tsp uju ketshezi
5 tbsp amafutha omnqumo
Usawoti kanye nopelepele ukunambitha
Beka ama-peas emanzini abilayo imizuzu embalwa, bese uwathela ku-colander. Lungiselela i-bulgur ngokwemiyalelo yephakheji. Sika u-anyanisi kahle, uthele ijusi kalamula, uvumele ukuthi uphuze. Sika ukwatapheya ohlutshiwe kancane. Hlanganisa zonke izikhala nge-bulgur eqediwe, engeza uju, usawoti kanye nopelepele.