Verenga pamusoro kuti udzidze zvose pamusoro pebhari, kusanganisira tsanangudzo, kubika bhari, uye edzai mapeji ereji ane utano.
Chii chinonzi Bhari? Tsanangudzo
Yese yebhari yebhari ine hutano hwakanaka-fiber, high-protein yegorosi yakazara inofadza huzhinji hwehutano hunobatsira. Kana yakabikwa, bhariri ine chewy texture uye nutty flavour, imwechete yakafanana nejisi remavara. Kunyange zvazvo kugadzira soro yebhari ingangodaro ndiyo inozivikanwa uye inozivikanwa nzira yekudya bhari, unogona kuishandisa sekuti iwe ungashandisa chero hupi zvimwe sezviyo zvakadai sedumbu, quinoa kana mupunga.
Shumira zvinomera zvevirari kana zvinomera zvakasvibirira pamusoro pebhari panzvimbo yemupunga kana kuita bhari pirini kana bharidha (iwe unogona kuita sadhidi yequinoa kana rizi pilaf), kana, ingowedzera zvishoma kune muto wako waunoda kana saladhi.
Onawo: 8 best barley recipes to try
Mhando dzeBharley
Bhari inowanikwa mune zvikafu zvezvokudya zvepanyama muzvikwama zvakawanda kana chikamu chokubikwa kana mumigwagwa yenguva dzose pedyo nejisi nemamwewo mbeu. Vamwe vanogara vachitengesa bhariri muzvinyorwa zvekudya zvakasikwa kana pedyo nehairi uye lentils. Dehulled barley , kana bhari isina kubvunzwa, dzimwe nguva inonziwo isina kushambirwa nebhari, haigadziri uye inotora nguva yakareba kuti igadzire kupfuura pearl kana pearley , iyo inowanzozivikanwa uye iyo inotengeswa nevakawanda.
Kurumidza kubika bhari (dzimwe nguva kunonzi "pakarepo barley" yakangoita seyakagadzikana, asi inotora maminitsi gumi chete kugadzira. Edza kuwedzera zvishoma zvekubika kubika bhari kumubati unomedza wekudya.
Kuwanda kwezvitoro zvinowanzotengesa pearl kana kuti bhariri.
Kuwana mamwe mhando kunogona kunge iri dambudziko, asi mapoka akawanda anodanawo bhari yakaiswa. Cherechedza kuti yose yekubika mabhariyi panzvimbo ino inoshandisa bhari yakaiswa pevhu, sezvo yakawanda. Kana uri kushandisa nekukurumidza-kubika kana pakarepo bhari, iwe uchada kugadzirisa zvakakurudzirwa kubika nguva zvakakodzera.
Nzira Yokubika Bhari
Kubika bhari kwakafanana nekubika mupunga. Dhavhara 1 mukombe weparera nebhari 2 mashizha emvura kana yemiriwo muto uye simmer kwemaminitsi makumi matatu nemakumi mana tisati tasviba neforogo. Kana, edza kushandisa rice cooker . Wedzera 2 1/2 makapu mvura nemukombe webhari. Pre-soak yebhari mune mvura yakawanda kuti udzike pane nguva yose yekubika. Bhari rinogona kuve risati ranyatsorongedzerwa zvishoma seawa imwechete kana kuti kusvika usiku husiku. Kutanga-kutema bhari yako kunoderedza nguva yekubika kusvika maminitsi gumi nemashanu. Bhari rinogona kugadzirwawo mukumanikidza, kunyange iwe uchanoda kutevera mirairo yako pachako kune iwe pachako kuvhara, sezvo nguva yekubika inogona kusiyanana pakati pezvigadzirwa.
Bhari uye Utano Hwako
Kungoita sei bhariri? Maererano neDFA, fiber inogadziriswa yebhari inoderedza ngozi yekodonary heart disease uye inogona kuderedza cholesterol . Asi izvi hazvisi zvose izvo zvokudya izvi zvinoshamisa zvinoita! Bhariwo inewo insoluble fiber, iyo inoderedza ngozi yerudzi rwechipiri chirwere cheshuga nekenza yekoloni . Rimwe kapu yebhari yakabikwa inopa 193 makorikiti , 6 gramu e fiber uye 3.5 magamu emapuroteni. Negiramu imwe chete yemafuta ose pakushumira, bhari ichingwa chisina mafuta uye inewo zvachose cholesterol-isina.
Barley Trivia
Waizviziva .... 98% yebhari yakakura muUnited States haizomboiti muto wako!
Bhari rakanatswa kuita bhariri yebhari - chinhu chinonyanya kukosha muwairi uye yakakurwa zvakare pakufudza mhuka dzinoshandiswa kudya.
Onawo:
- Zvimwe zviyo zvakakwana zvokusarudza kubva
- Ndezvipi zviyo zvekare?
- Ndezvipi zvinonzi gluten-zvisina?
Barley Recipes
Edza zvimwe zvezvipembenene zvine mishonga uye vegan mapeji mapeji: