Phunzirani zambiri za tirigu wathanzi
Kodi Freekeh Ndi Chiyani?
Mwachidule, kumasuka ndi tirigu, palibe china. Ndichoncho. Chabwino, pali zina zambiri, kotero pitirizani kuwerenga. Freekeh, nthawi zina molakwika ngati "freekah" kapena "frikeh") ndi tirigu wobiriwira wobiriwira umene wasonkhetsedwa ndi kusweka . Ndi chakudya chambiri chopatsa thanzi, monga bulgur tirigu , zipatso za tirigu ndi mbewu zina zonse .
Ngakhale ufuluwu wakhala ukukhalapo kwa zaka mazana ambiri, kubwezeretsedwa kwake kwaposachedwapa kungatheke kumbuyo kwa gawo la Oprah limene ufulu wachinyama unali nawo mu 2010.
Freekeh ndi gawo la "chakudya cha kale" chakudya ndi thanzi labwino lomwe limaphatikizanso quinoa ndi teff ndipo ndi otchuka kwambiri pakati pa zamasamba ndi ziweto . Nthawi zina mumatha kuona freek yotchedwa farik kapena yotentha.
Nchifukwa Chiyani Ndiyenera Kudya Freekeh?
- Fiber, fiber, fibre! Mitengo yapamwamba yowonjezera yaulere yadziwika kuti ndi weightloss (popeza mitsuko ikudzaza ndi kukupatsani inu kumverera), ndipo, ngati simukudya zakudya zowonongeka kale, mwinamwake mungagwiritse ntchito zakudya zambiri .
- Mbewu zonse monga freekeh zili ndi zowonjezera zakudya monga selenium, potassium, ndi magnesium.
- Monga quinoa , freekeh amapanga mapuloteni abwino kwa zamasamba ndi zophika .
Kumene Mungapeze Freekeh
Malo Ambiri Odyera Ambiri Amalowetsamo mzere wogawanika pamodzi ndi mbewu zina zonse, koma mosiyana ndi mbewu zina zonse, freekeh sichipezeka mu zakudya zambiri. Nthaŵi zina, mungapeze ufulu wa zakudya zamitundu yosiyanasiyana, pamodzi ndi zakudya zina za ku Middle East.
Timagulu tambirimbiri a Wegman ndi timagulu tating'ono timagula mbewuyi. Freekeh importators asunga malo okhala pa webusaiti yawo. Pano pali chimodzi, ndipo ndithudi, chikupezeka pa intaneti. Zimabweranso kutsogolo kwa tamari kapena rosemary sage kukoma. Ngati muli ndi kugula kwa Middle East komweko , angathenso kugulitsa chizindikiro chololedwa.
Onaninso: Gulani ufulu pa Intaneti
Kuphika ndi Freekeh
Monga bulgur tirigu , freekeh ndi mbewu zonse, koma nthawi zambiri zimagulitsidwa zomwe zimapangitsa kuti tigwiritse ntchito, chifukwa nthawi yophika imachepetsedwa koma sasintha zakudya zake. Kutha kapena ayi, freekeh ndi mbewu yathanzi. Mitundu yonse yosasunthika imatenga pafupifupi mphindi 45 mpaka 50 kuti imve, pomwe mitundu yolekanitsa imatenga pafupifupi mphindi 15-20 kuti ifewetse ndikuphika bwino.
Pofuna kukonzekera tokha, mungafunike kuchuluka kwa 2: 1 chiŵerengero cha madzi kuti muwamasule, choncho pafupifupi 2 1/2 makapu a madzi kapena masamba a masamba a chikho chilichonse cha ufulu. Kutsekemera, kutsekedwa, kwa mphindi 15-20. Pamene madzi akumwa ndipo mbewu zimakhala zofewa, zimakonzeka kuzigwiritsa ntchito. Monga pasitala, anthu ena amasankha kuphika mchere mu madzi amchere ndi mafuta ena, koma izi ndizofunikira.
Ngati mwakonda kuphika ndi mbewu zonse, ndiye kuti mudzakhala ndi malingaliro ambiri ogwiritsira ntchito freekeh, saladi zonse za tirigu, pilafs, zokopa, risottos, tabouli ndi msuzi . Ngati mungathe kuchita ndi mpunga, mungathe kuchita ndi ufulu. Sushi ya Freekeh , aliyense?
Zosakaniza zaulere
Pogwiritsa ntchito gramu ya mafuta panthawi yotumikira, ufulu wa mafuta ndi mafuta ochepa komanso opanda mafuta , ndipo, ndithudi, ndiwo zakudya zamasamba , ngakhale kuti ndi tirigu, sizowonjezera.
Kutumikira kwa ufulu (gawo limodzi lachinayi, yaiwisi) liri ndi mapiritsi 8 a mapuloteni , osapitirira 130 calories, ndi 4 magalamu a fiber . Alimi a zamasamba ndi zinyama ayenera kuzindikira kuti freekeh imakhala ndi zinki zambiri ngati ndi chimodzi mwa nkhawa zanu. Ndipo akazi, ndizonso ngati zimenezo ndi chimodzi mwa nkhawa zanu. Ndipo akazi, ndipamwamba kwambiri mu chitsulo .