Dzidza zvakawanda nezvehuyu hutano hwakakwana
Chii Chisina?
Muchidimbu, rusununguko igorosi, hapana chimwe chinhu. Ndizvo. Zvakanaka, pane zvishoma, saka ramba uchiverenga. Kusununguka, dzimwe nguva mispelled se "freekah" kana kuti "frikeh") mudiki gorosi wegorosi wakave wakabikwa uye wakaputika . Ihwo huri hwehutano hwakazara hwezviyo, zvakadai se- bulgur gorosi , gorosi majiroji uye zvimwe zviyo zvose .
Kunyange zvazvo rusununguko rwave rwakapoteredza kwemazana emakore, kudzokera kwaro kwemazuva ano kunogona kuteverwa kumashure kune Oprah chikamu umo rusununguko rwakaratidzwa muna 2010.
Rusununguko chikamu che "zviyo zvekare" zvokudya uye utano hwehutano hunosanganisirawo quinoa uye teff uye inozivikanwa zvikuru pakati pezvirimwa uye vegans . Iwe unogona pane dzimwe nguva kuona hurumende inonzi farik kana kunyange yakawanda.
Sei Ndichifanira Kudya Freekeh?
- Fiber, fiber, fiber! Izvo zvinoshamisa zvinotapira fibhi yehupfumi yakaridzirwa ine weightloss (sezvo fiber inokuzadza uye inoita kuti iwe unzwe wakakwana), uye, kana iwe usingadyi kudya kwakagadzikana kwakanaka kare, iwe ungangodaro unoshandisa fiber yakawanda mukudya kwako .
- Zvose zviyo zvakadai se freekeh zvizere nemakemikari anokosha zvakadai senienium, potassium, uye magnesium.
- Kufanana nequinoa, freekeh inoita kuti zvive zvakanaka chaizvo zvepuroteni yezvirimwa uye vegans .
Kwokuwana Freekeh
Zvizhinji Zvokudya Zvese Zvokudya nzvimbo dzakachengetwa dzakasununguka pamwe chete nedzimwewo zvakapetwa zviyo zvakakwana, asi kusiyana nemamwe mbeu yose, mahwendefa hawanowanikwa mune zvakawanda zvekudya chikamu. Dzimwe nguva, unogona kuwana rusununguko mumarudzi ezvokudya aisle, pamwe chete nedzimwe Middle-Eastern kudya.
Wegman's uye madiki akawanda ma-co-ops uye zvinodhaka zvegorosi zvinowanikwa izvi zviyo zvakare. Freekeh vatsigiri vakachengetedza vashandi panzvimbo yavo yewebsite. Heino imwe chete, uye chokwadi, yakawanikwa zvikuru paIndaneti. Iyo inouyawo isati yakasvibiswa mu tamari kana rosemary sage flavor. Kana uine nzvimbo yekuMiddle Eastern grocer , vanogonawo kutengesa brand inotengeswa.
Onawo: Tenga hurukuro paIndaneti
Kubika ne Freekeh
Kufanana nehugurori gorosi , rusununguko ihwo huyo huse, asi kazhinji hutengeswa hwakasvibiswa hunoita kuti huwedzere kushandiswa kwayo, sezvo nguva yekubika yakaderedzwa asi haishanduri chikafu chekudya. Yakakanganiswa kana kwete, freekeh inorara zviyo zvakakwana. Zvose zvisingabhadharwi (uncracked) zvinotora anenge maminitsi makumi mashanu nemashanu kusvika makumi mashanu kuti dzimire, asi zvipuka zvakasiyana-siyana zvinotora anenge maminitsi makumi maviri nemakumi maviri nemakumi maviri nemashanu kuti zvinyorove uye zvibike zvakakwana.
Kuti ugadzirire rusununguko, iwe unoda zvishoma kudarika 2: 1 chiyero chemvura kusununguka, saka zvinenge 2 1/2 makapu emvura kana yemiriwo muto nokuda kwekapu imwe yekusununguka. Simmer freekeh, yakavharwa, kwemaminetsi gumi nemashanu. Apo iyo mvura inenge yakanyanyiswa uye zviyo zviri nyore, ivo vakagadzirira kushandiswa. Kufanana nepasta, vamwe vanhu vanofarira kubika mahwende mumvura ine munyu nemafuta akawanda, asi izvi ndizvo zvavanoda.
Kana uchitove uchigadzirira kubika nemafuta akazara, iwe unenge uine mazano akawanda ekushandisa mahwendefa, kubva kune zviyo zvehadhi, mapirafi, zvinokonzera-fries, risottos, tabouli nemashupa . Kana iwe uchikwanisa kuzviita nemupunga, unogona kuzviita neusununguko. Sushi yakasununguka , chero ani?
Freekeh Nutritional Information
Izvo zvisiri pasi pe gramu yemafuta panguva yese yekushandira, rusununguko ine mafuta akaderera-mafuta uye anenge asina mafuta , uye, chokwadi, ndeyezvirimwa uye vegan , kunyange zvakadaro sezvo iri gorosi, hazvisi gluten-isina.
Kushanda kweusunungu (imwe yechina mukombe, yakasvibirira) ine hutano ma gramu 8 eprotini , pasi pemakumi matatu emakirori, uye 4 gramu ye fiber . Vekudyara uye vegans vanofanira kucherechedza kuti freekeh inewo yakawanda ye zinc kana ihwo humwe hwezvinetso zvako. Uye madzimai, zvakare kana ichi chimwe chezvaunofunganya. Uye madzimai, zvakare akareba musimbi .