Iri ndiro chikafu chikuru chepikiniki kana kuti kune imwe yakasiyana yemupiro pane imwe mvura. Iwe unogonawo kushandisa mamwe mazai kana mapasita maduku panzvimbo yeusununguko -Israel kana kuti Merediterranean yemukomana akanaka, sezvakaita farro, bhari, kana imwe yezviyo zvakasimba .
Freekeh (yakaziviswa pasina-kah uye dzimwe nguva inonzi farik) igorosi raikohwa mudiki uye rima. Yakakangwa pamusoro pemoto wakashama, ichisiya yakasimba, ichichera zvishoma mukati mezviyo. Iyo inonaka inorondedzerwa sevhu, nutty, uye zvishoma zvinoputa. Kunyange zvazvo rusununguko rwakave ruzivo rwekudya kweMiddle East kwemazana emakore, rave richiwedzerwa mukurumbira pamwe nemamwe zviyo sequinoa inozivikanwa zvikuru.
Zvisinei, rusununguko runonyatsooneka nehuwandu hunoshamisa hwehutano. Iyo yakaderera mumafuta asi yakakwirira muprotheni uye fiber. Zvose mapuroteni uye fiber anobatsira kuti ugare wakakwana kwenguva yakareba, iyo inogona kubatsira chero munhu kuisa pfungwa pahutano hwavo hwekutema kana kurerutsa chinangwa. Yaro pasi glycemic index (wholegrain freekeh GI = 43) inoitawo kuti ive sarudzo yakanaka kuvanhu vanotarisira chirwere cheshuga kana avo vari kuedza kuchengetedza shuga yavo yeropa zvakasimba. Kuti rive pamusoro, zviyo zvinonaka izvi zvinowedzerawo mune iron, calcium, uye zinc, uye zvinoshanda seprabiotic, kukurudzira kukura kwebhakitiriya akanaka mumagadziro ako ekudya.
Asi zvakakosha kucherechedza kuti freekeh haisi yeguten-isina kusarudzwa sezvo iri chigadzirwa chegorosi.
Zvamunoda
- 1 tablespoon mafuta omuorivhi
- 16 ounces
- mushroom (zvakadai shiitake, cremini, kana bhatani, yakatswa)
- 2 tablespoons minced
- shallots
- Kosher munyu uye pepper inotanga pasi kuti inwe
- 3 makapu akachekwa broccoli rabe
- ¼ teaspoon tsvuku tsvuku tsvuku
- 1½ makombe akabikwa freekeh
Nzira Yokuita Izvo
- Pisa hurukuro yakakura pamusoro pepakati-yakanyanya kupisa. Wedzera mafuta. Wedzerai mushroom uye shallots, nguva nemunyu uye pepper, uye songa kwemaminitsi masere kusvikira mvura yakasviba uye mushwa yashandurwa zvakanaka. Wedzerai broccoli rabe uye tsvuku tsvuku tsvuku uye shandisa kune imwe maminitsi gumi kana kupfuura kusvikira broccoli inopisa isiri-nyoro.
- Tora usanganisi wemiriwo mumudziyo unoshumira uye uwedzere rusununguko. Tora, saka tora uye uchinje nguva, uye ushande.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 187 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 279 mg |
| Carbohydrates | 32 g |
| Dietary Fiber | 6 g |
| Protein | 6 g |