Morning oatmeal e fetohile sesupo sa Letsatsi la Groundhog, raese ea bora, 'me buckwheat e haufi? Bulgur e felletseng ea lijo-thollo le couscous ho pholosa! Haeba mabitso ana a ntse a le macha ho uena, a tsebe hamolemonyana 'me … a re lokiseng bohlasoa bona hammoho!
Rua Molemo
Bulgur, joalo ka 'mokelli, o ile a bokella livithamine tsohle tsa B ka hloko, ntle le "phoofolo" B12 (ke ne ke hlile ke sa batle). Likarolo tse ling tse thusang tsa sehlahisoa sena sa lijo-thollo li kenyelletsa zinki, sodium, tšepe, calcium, beta-carotene, selenium, potasiamo, phosphorus, hammoho le livithamini K le E (lihlahisoa tsena tse nyane tse ikhethang li netefatsa botle le silika ea letlalo, ntho e ngoe le e ngoe. se melang hodima sona, mme se na le boikarabelo ba ho hola ka molao-motheo).
Raese le buckwheat bulgur e lahleheloa ke hoo e batlang e le makhetlo a 1,5 ka lik'hilojule (ho hlomoha kapa ho thaba - e mong le e mong o iketsetsa qeto). Empa ka mokhoa o phehiloeng, o tšoana hantle le pele ho buckwheat ho latela fiber content 'me ke 11 (!) Linako tse phahametseng raese.
Ho ea ka Ayurveda, bulgur e bohlokoa haholo nakong ea mariha, nakong ea selemo le nakong ea moea. Ho fokotsa lijo-thollo tsena lijong ke mocheso le ba nang le lefu la gastritis. Bulgur e hanyetsanoa bakeng sa hau haeba u na le allergic ho gluten (haholo-holo haeba u lumela ho eona).
Couscous e ke ke ea ithorisa ka bophara bo lekanang ba vithamine B spectrum joaloka bulgur, empa bakeng sa tiiso ea ho ba sieo ha kankere ho eona, e tla fana ka inch (li-groats li sebetsoa ka mouoane).
Litsong tse ling, couscous ka tloaelo e lokisetsoa liketsahalo tse mahlonoko tsa lelapa: sehlahisoa sena se tšoantšetsa mahlohonolo. Empa le haeba u sa lumele boselamose, meetlo ea letsatsi le letsatsi le matšoao "bakeng sa mahlohonolo", thepa ea boselamose "porridge-malashi" e tla etsa hore u e etse. Couscous e na le amino acid tryptophan: ke eona e thusang 'mele ho hlahisa serotonin, e imolla ho tepella maikutlong, ho nolofatsa boroko, ho eketsa matla le ho tsepamisa mohopolo, le ho felisa mokhathala o sa feleng. Ka kakaretso, ja khaba!
Joale na ho na le phapang?
Bobeli bulgur le couscous li entsoe ka koro, kahoo lijo-thollo tsena li atisa ho ferekanngoa. Couscous e fumanoa mefuteng ea eona ea durum, ho tloha semolina, e fafalitsoeng ka metsi, ka mor'a moo likaroloana tse entsoeng li fumana phekolo ea mocheso. Joale lijo-thollo lia omisoa. Theknoloji e batla e hopotsa tlhahiso ea pasta.
Bulgur tlhahisong e tšoana le sehlahisoa se felileng. Lithollo tsa koro li itokiselitse ka kokoana-hloko e bolokiloeng le khetla. Joale lijo-thollo lia omisoa, hangata letsatsing. Bulgur hangata e sila, empa u ka fumana ho sila ka bobeli ho mahoashe le bohareng. Hangata lijo-thollo tsena li hloekisoa ka bran.
Bulgur e na le lik'hilojule tse ngata ho feta couscous. Ho phaella moo, e feta couscous ka thepa (mohlala, palo ea fiber ho bulgur e phahame ka makhetlo a 4 ho feta ho couscous).
Re tla pheha motoho?
Ha u pheha, lijo-thollo ka bobeli ha li hloke ho hlatsuoa pele li pheha kapa ka mor'a moo, hobane li se li ntse li chesitsoe. Ka tsela, nako e sebelisoang ho pheha e nyenyane. Hangata lijo-thollo li rekisoa li se li ntse li le ka mokhoa o seng o felile, 'me re tlameha feela ho tšela metsi a belang holim'a eona ka metsotso e 5 ebe re e tlohela ka tekanyo e lekanang.
Couscous e na le sebopeho se bonolo le tatso e monate, 'me e ka sebelisoa ka bobeli ho bata le ho chesa: e le sejana se lehlakoreng, motheo oa sejana, motsoako oa sopho ea gravy kapa ea meroho. Couscous ha e na tatso e matla ho feta bulgur. Empa, ka lebaka la boleng bona, li-dessert tsa boselamose li fumanoa lijong tsena.
Bulgur e na le tatso ea linate. Ho phaella moo, sehlahisoa se na le chelete e ngata: ha ho pheha, lijo-thollo li eketseha ka mokhoa o hlakileng, 'me sena se lokela ho tsotelloa.
Lijo tse theolelang tsa couscous
4 tbsp couscous
Kiwi ea 2
2 apole
Lemon ea 1
Li-strawberry tsa 100
100 g ya morara o se nang peo
1 tbsp tsoekere e phofshoana (e ka nkeloa sebaka ke mahe a linotsi)
Tšela metsi a belang holim'a couscous 'me u tsamaee metsotso e 3. Kopanya le tsoekere e phofshoana. Khaola kiwi e hloekisitsoeng hantle, ebe u penya lero le tsoang ho lemon. Khaola liapole likotoana, ka mor'a ho tlosa peo ho tsona. Tšela lero la lemone holim'a liapole tse halikiloeng 'me u hlohlelletse ho kopanya. Khaola morara le fragole likotoana tse 'maloa. Ebe u lahlela couscous ka litholoana. Haeba o lakatsa, o ka khabisa dessert ka mahlaku a almonde.
Salate ea bulgur le avocado
150 g ea lierekisi tse tala tse leqhoa
150 g, bulgur
1 kankere
Lemon ea 1
1 eiee e khubelu
0,5 tsp mahe a linotsi a metsi
5 tbsp oli ea mohloaare
Letsoai le pepere ho latsoa
Lahlela lierekisi ka metsing a belang metsotso e 'maloa, ebe u li tšela ka colander. Lokisetsa bulgur ho latela litaelo tsa sephutheloana. Khabeloa khaola onion, tšela ka lero la lemone, e tlohele e tsoe. Khaola avocado e omisitsoeng hanyane. Kopanya likheo tsohle le bulgur e phethiloeng, eketsa mahe a linotši, letsoai le pepere.