M'mawa oatmeal wasanduka mbiri ya Tsiku la Groundhog, mpunga ndi wotopetsa, ndipo buckwheat uli m'mphepete? Bulgur yambewu yonse ndi couscous kuti mupulumutse! Ngati mayinawa akadali achilendo kwa inu, adziweni bwino ndipo ... tiyeni tipange chisokonezo pamodzi!
Pindulani
Bulgur, monga wokhometsa, adasonkhanitsa mosamala mavitamini onse a B, kupatulapo "nyama" B12 (sindinkafuna kwenikweni). Zina zofunika kufufuza zinthu zonse zambewu iyi monga nthaka, sodium, chitsulo, calcium, beta-carotene, selenium, potaziyamu, phosphorous, komanso mavitamini K ndi E (zothandizira zing'onozing'onozi zimatsimikizira kukongola ndi kukongola kwa khungu, chirichonse. zomwe zimamera pamenepo, ndipo zili ndi udindo wokulirapo).
Mpunga ndi buckwheat bulgur amataya pafupifupi nthawi 1,5 mu zopatsa mphamvu (zomvetsa chisoni kapena zosangalatsa - aliyense amadzipangira yekha). Koma mu mawonekedwe owiritsa, ndi chimodzimodzi patsogolo pa buckwheat malinga ndi fiber content ndipo ndi 11 (!) Times kuposa mpunga.
Malingana ndi Ayurveda, bulgur imakhala yothandiza kwambiri m'nyengo yozizira, nthawi yopuma komanso nthawi yamphepo. Kuchepetsa phala mu zakudya ndi kutentha ndi amene akudwala gastritis. Bulgur ndi contraindicated kwa inu ngati muli matupi awo sagwirizana gilateni (makamaka ngati inu mukukhulupirira izo).
Couscous sangadzitamande ndi kukula kofanana kwa mawonekedwe a vitamini B monga bulgur, koma chifukwa cha chitsimikizo cha kusakhalapo kwa carcinogen mmenemo, idzasiya inchi (zomera zimakonzedwa ndi nthunzi).
M'zikhalidwe zina, couscous mwachizolowezi amakonzekera zochitika zapabanja: izi zimayimira mwayi. Koma ngakhale simumakhulupirira zamatsenga, miyambo ya tsiku ndi tsiku ndi zizindikiro "zamwayi", katundu wamatsenga "phala-malashi" adzakupangani. Couscous ili ndi amino acid tryptophan: ndizomwe zimathandiza thupi kupanga serotonin, kuthetsa kukhumudwa, kumapangitsa kugona, kumawonjezera nyonga komanso kukhazikika, komanso kuthetsa kutopa kosatha. Ambiri, idyani spoonful!
Ndiye pali kusiyana?
Zonse ziwiri za bulgur ndi couscous zimapangidwa kuchokera ku tirigu, choncho mbewu zonsezi nthawi zambiri zimasokonezeka. Couscous amachokera ku mitundu yake ya durum, kuchokera ku semolina, owazidwa ndi madzi, pambuyo pake ma particles opangidwa amachitira kutentha. Ndiye phala ndi zouma. Ukadaulo umafanana ndi kupanga pasitala.
Bulgur popanga amafanana ndi chinthu chomaliza. Mbewu za tirigu zimakonzedwa ndi majeremusi otetezedwa ndi chipolopolo. Kenako mbewuzo zimauma, nthawi zambiri padzuwa. Bulgur nthawi zambiri imakhala pansi, koma mumatha kupeza yopera komanso yapakati. Nthawi zambiri phala ili limatsukidwa ndi chinangwa.
Bulgur ali ndi zopatsa mphamvu zambiri kuposa couscous. Kuonjezera apo, imaposa couscous mu katundu (mwachitsanzo, kuchuluka kwa fiber mu bulgur ndi 4 nthawi zambiri kuposa couscous).
Tiphike phala?
Pophika, mbewu zonse ziwiri siziyenera kutsukidwa musanaphike kapena mutatha, chifukwa zatenthedwa kale. Mwa njira, nthawi yophika ndi yochepa. Nthawi zambiri chimanga chimagulitsidwa kale mu mawonekedwe omaliza, ndipo timangothira madzi otentha kwa mphindi 5 ndikuchisiya kuti chikhale chofanana.
Couscous ali ndi mawonekedwe osakhwima komanso kukoma kokoma, ndipo amatha kutumikiridwa kuzizira komanso kutentha: monga mbale yam'mbali, maziko a mbale, chophatikizira mu gravy kapena supu yamasamba. Couscous imakhala yochepa kwambiri mu kukoma kuposa bulgur. Koma, chifukwa cha khalidweli, zokometsera zamatsenga zimapezeka kuchokera ku phalali.
Bulgur ali ndi kukoma kwa mtedza. Kuphatikiza apo, mankhwalawa ndi okwera mtengo kwambiri: pophika, chimanga chimawonjezeka kwambiri, ndipo izi ziyenera kuganiziridwa.
Chinsinsi cha couscous
4 tbsp couscous
2 kiwi
2 apulo
1 mandimu
100 g strawberries
100 g mphesa zopanda mbewu
Supuni 1 shuga wothira (akhoza kusinthidwa ndi uchi)
Thirani madzi otentha pa couscous ndikusiya kwa mphindi zitatu. Sakanizani ndi ufa shuga. Kuwaza bwino kiwi peeled, ndiye Finyani madzi a mandimu. Dulani maapulo mu zidutswa, mutachotsa njere kwa iwo. Thirani madzi a mandimu pa maapulo odulidwa ndikugwedeza kuti muphatikize. Dulani mphesa ndi sitiroberi mu zidutswa zingapo. Kenako ponyani couscous ndi chipatsocho. Ngati mungafune, mutha kukongoletsa mcherewo ndi masamba a amondi.
Saladi ya Bulgur ndi avocado
150 g mazira wobiriwira nandolo
150 g mchere
1 tsamba
1 mandimu
1 anyezi wofiira
0,5 tsp uchi wamadzimadzi
5 tbsp mafuta a maolivi
Mchere ndi tsabola kuti mulawe
Ikani nandolo m'madzi otentha kwa mphindi zingapo, kenaka muyike mu colander. Konzani bulgur molingana ndi malangizo a phukusi. Finely kuwaza anyezi, kutsanulira pa mandimu, mulole izo brew. Dulani avocado wodulidwa woonda. Sakanizani zosoweka zonse ndi bulgur yomalizidwa, kuwonjezera uchi, mchere ndi tsabola.