Oatmeal ụtụtụ aghọọla ihe na-agbapụta ụbọchị Groundhog, osikapa na-agwụ ike, na buckwheat nọ na nsọtụ? Mkpụrụ bulgur na couscous na-enyere aka! Ọ bụrụ na aha ndị a ka dị ọhụrụ nye gị, mara ha nke ọma na… ka anyị mee ọgbaghara a ọnụ!
Rite uru
Bulgur, dị ka onye na-anakọta ihe, jiri nlezianya nakọta vitamin B niile, ewezuga “anụmanụ” B12 (Achọghị m n'ezie). Ihe ndị ọzọ bara uru Chọpụta nke ngwaahịa ọka a dum gụnyere zinc, sodium, iron, calcium, beta-carotene, selenium, potassium, phosphorus, yana vitamin K na E (ndị a obere ndị ọrụ pụrụ iche na-eme ka mma na silkness nke akpụkpọ ahụ, ihe niile). nke na-etolite na ya, na-ahụ maka itolite n'ụkpụrụ).
Rice na buckwheat bulgur na-efunahụ ihe fọrọ nke nta ka ọ bụrụ ugboro 1,5 na calorie (mwute ma ọ bụ obi ụtọ - onye ọ bụla na-ekpebi onwe ya). Ma sie ụdị, ọ bụ kpọmkwem otu n'ihu buckwheat na okwu nke eriri ọdịnaya na bụ 11 (!) Times elu osikapa.
Dị ka Ayurveda si kwuo, bulgur bara uru karịsịa n'oge oyi, n'oge oyi na n'oge ikuku. Ịkwụsị ọka ọka a na nri dị na okpomọkụ na ndị na-arịa gastritis. Bulgur bụ contraindicated maka gị ma ọ bụrụ na ị na-enwe nfụkasị na gluten (karịsịa ma ọ bụrụ na ị kwenyere na ya).
Couscous enweghị ike ịnya isi otu obosara nke ụdị vitamin B dị ka bulgur, mana maka nkwa nke enweghị carcinogen n'ime ya, ọ ga-ahapụ otu anụ ọhịa (a na-eji uzuoku esi nri).
N'ọdịnala ụfọdụ, a na-akwado couscous maka mmemme ezinụlọ: ngwaahịa a na-egosipụta chi ọma. Ma ọbụlagodi na ị kwenyeghị na anwansi, ememe kwa ụbọchị na ihe ịrịba ama "maka chi ọma", ihe onwunwe nke anwansi "porridge-malashi" ga-eme ka ị mee ya. Couscous nwere amino acid tryptophan: ọ bụ ya na-enyere ahụ aka ịmepụta serotonin, na-ebelata ịda mbà n'obi, na-edozi ụra ụra, na-abawanye ume na itinye uche, na-ewepụ ike ọgwụgwụ na-adịgide adịgide. N'ozuzu, rie otu ngaji!
Ya mere enwere ihe dị iche?
A na-esi na ọka wit mee ma bulgur na couscous, ya mere ọka ndị a dum na-enwe mgbagwoju anya. A na-enweta Couscous site na ụdị durum ya, site na semolina, fesa ya na mmiri, mgbe nke ahụ gasịrị, a na-enweta ọgwụgwọ okpomọkụ. Mgbe ahụ, ọka ga-akpọnwụ. Nkà na ụzụ dịtụ icheta mmepụta pasta.
Bulgur na n'ichepụta yiri ngwaahịa emechachara. A na-eji nje na shei ahụ echekwabara na-ebute ọka ọka wheat ka ọ dị njikere. Mgbe ahụ, a na-akpọ nkụ ọka, mgbe mgbe na anyanwụ. A na-akụkarị Bulgur, mana ị nwere ike ịhụ ma egweri na-enweghị isi na nke ọkara. Ọtụtụ mgbe, a na-asacha ọka ọka a na bran.
Bulgur nwere calorie karia couscous. Na mgbakwunye, ọ karịrị couscous na akụrụngwa (dịka ọmụmaatụ, ọnụọgụ eriri na bulgur dị okpukpu anọ karịa na couscous).
Anyị ga-esi nri porridge?
Mgbe ị na-esi nri, ọka abụọ ahụ adịghị mkpa ka a na-asacha ya tupu esi nri ma ọ bụ mgbe e mesịrị, n'ihi na a gbanyelarị ha. Site n'ụzọ, oge eji esi nri dị ntakịrị. Ọtụtụ mgbe, a na-eresị ọka ọka n'ụdị nke emechara, naanị anyị ga-awụsa mmiri esi n'elu ya maka nkeji 5 ma hapụ ya ka ọ gbanye maka otu ego ahụ.
Couscous nwere udidi dị nro na ụtọ dị ụtọ, a pụkwara ijere ya ozi ma oyi na ọkụ: dị ka efere n'akụkụ, ihe ndabere nke efere, ihe na-esi na gravy ma ọ bụ ofe akwukwo nri. Couscous adịghị ekpo ọkụ karịa bulgur. Ma, ekele maka àgwà a, a na-enweta desserts anwansi site na ọka a.
Bulgur nwere njirimara nutty ekpomeekpo. Na mgbakwunye, ngwaahịa ahụ dị oke ọnụ ahịa: mgbe ị na-esi nri, ọka na-abawanye ụba nke ukwuu, nke a kwesịrị iburu n'uche.
Ihe eji megharịa ọnụ Couscous
4 tbsp couscous
2 kiwi
2 apụl
1 lemon
100 g strawberries
100 g nke mkpụrụ vaịn na-enweghị mkpụrụ
1 tbsp powdered sugar (nwere ike dochie ya na mmanụ aṅụ)
Wunye mmiri esi n'elu couscous ma hapụ nkeji atọ. Mix na powdered sugar. Bee kiwi nke a kpụchara nke ọma, wee fesaa ihe ọṅụṅụ na lemon. Bee apụl ndị ahụ n'ime iberibe, mgbe ha wepụsịrị mkpụrụ n'ime ha. Wunye ihe ọṅụṅụ lemon n'elu apụl diced ma kpalie ka ọ gwakọta ya. Bee mkpụrụ vaịn na strawberries n'ime ọtụtụ iberibe. Mgbe ahụ, tụba couscous na mkpụrụ osisi. Ọ bụrụ na-ịchọrọ, ị nwere ike icho mma eji megharịa ọnụ na almond petals.
Bulgur na ube oyibo salad
150 g peas green oyi kpọnwụrụ
150 g nke ose
Xocolite 1
1 lemon
1 yabasị uhie
0,5 tsp mmiri ara ehi mmanụ a .ụ
5 tbsp mmanụ oliv
Nnu na ose nụrụ ụtọ
Tinye peas ahụ n'ime mmiri esi mmiri maka nkeji ole na ole, wee gbanye n'ime colander. Kwadebe bulgur dịka ntuziaka ngwugwu si dị. Iberibe yabasị ahụ nke ọma, wụsa ihe ọṅụṅụ lemon, hapụ ya ka ọ mee. Beecha ube oyibo nke kpụchara nke nta. Gwakọta oghere niile na bulgur emechara, na-agbakwunye mmanụ aṅụ, nnu na ose.