Izi ndi mbale yayikulu ya pikiniki kapena kwa mtundu wosiyana wa zopereka. Mukhozanso kugwiritsa ntchito mbewu zina kapena pasitala m'malo mwa freekeh - Israeli kapena msuwani wa Mediterranean ndi zabwino, monga farro, balere, kapena mbewu zina .
Freekeh (yotchedwa free-kah ndipo nthawi zina imatchedwa farik) ndi tirigu womwe unakololedwa ali wamng'ono ndi wobiriwira. Ndiwotchedwa pamoto wotseguka, kusiya mtunda, ndikuwoneka pang'ono mkati mwa tirigu. Kukoma kwake kukufotokozedwa ngati earthy, nutty, ndi smoky pang'ono. Ngakhale kuti ufulu wa zakudya za ku Middle East wakhala wathanzi kwazaka mazana ambiri, wakhala akutchuka pamodzi ndi mbewu zina monga quinoa odziwika kwambiri.
Komabe, freekeh imadziwika bwino ndi zakudya zake zochititsa chidwi. Amakhala ochepa kwambiri koma ali ndi mapuloteni ambiri. Mapuloteni awiri ndi othandizira akuthandizani kuti mukhale otha msinkhu, zomwe zingathandize aliyense kuganizira zolemetsa za kulemera kwao kapena cholinga cholemetsa. Mndandanda wa m'munsi mwa glycemic index (wholegrain freekeh GI = 43) umapanganso kusankha kwa anthu omwe akudwala matenda a shuga kapena omwe akuyesa kusunga shuga. Kuwonjezera apo, tirigu wokoma kwambiriwa amakhalanso ndi chitsulo, calcium, ndi zinc, ndipo amachita monga maantibiotic, zomwe zimalimbikitsa kukula kwa mabakiteriya abwino m'thupi lanu.
Komabe ndizofunikira kuzindikira kuti ufulu waufulu si njira ya gluten chifukwa ndi mankhwala a tirigu.
Chimene Mufuna
- Supuni 1 ya mafuta a maolivi
- 16 ounces
- bowa (monga shiitake, cremini, kapena batani)
- Supuni 2 zosungunuka
- shallots
- Mchere wamchere ndi tsabola watsopano watsopano
- Makapu 3 odulidwa ndi broccoli
- ¼ supuni ya tsabola wofiira tsabola
- Mphika 1½ yophika freekeh
Momwe Mungapangire Izo
- Kutentha lalikulu skillet pa sing'anga-kutentha kwambiri. Onjezerani mafuta. Onjezerani bowa ndi shallotsti, nyengo ndi mchere ndi tsabola, ndipo pikani kwa mphindi zisanu ndi zitatu mpaka madzi asungunuke ndipo bowa zasintha bwino. Onjezerani broccoli kupweteka ndi tsabola wofiira ndikupumira kwa mphindi khumi kapena zina mpaka broccoli ikhale yopsereza.
- Sinthani kusakaniza masamba kuti mukhale mbale yotumikira ndikuwonjezerani. Lembani, ndiye yesani ndi kusintha zosintha, ndikutentha.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 187 |
| Mafuta Onse | 5 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 279 mg |
| Zakudya | 32 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 6 g |