Safiya oatmeal ya juya zuwa wani harbinger na Groundhog Day, shinkafa ne m, kuma buckwheat ne a gefen? Dukan hatsi bulgur da couscous don ceto! Idan waɗannan sunaye har yanzu sababbi ne a gare ku, ku san su da kyau kuma… bari mu yi wannan rikici tare!
amfana
Bulgur, a matsayin mai tattarawa, ya tattara dukkan bitamin B, ban da “dabba” B12 (da gaske ban so). Sauran abubuwan gano abubuwa masu amfani na wannan samfurin hatsi duka sun haɗa da zinc, sodium, iron, calcium, beta-carotene, selenium, potassium, phosphorus, da bitamin K da E (waɗannan ƙananan wakilai na musamman suna tabbatar da kyakkyawa da siliki na fata, komai). wanda ke girma akansa, kuma ke da alhakin girma bisa manufa).
Shinkafa da buckwheat bulgur sun rasa kusan sau 1,5 a cikin adadin kuzari (bakin ciki ko farin ciki - kowa ya yanke shawarar kansa). Amma a cikin nau'i na Boiled, daidai yake gaba da buckwheat cikin sharuddan abun ciki na fiber kuma yana da 11 (!) Lokaci ya fi shinkafa.
A cewar Ayurveda, bulgur yana da amfani musamman a lokacin sanyi, lokacin kaka da kuma lokacin iska. Iyakance wannan hatsi a cikin abinci yana cikin zafi da waɗanda ke fama da gastritis. Bulgur yana contraindicated a gare ku idan kuna rashin lafiyar alkama (musamman idan kun yi imani da shi).
Couscous ba zai iya yin alfahari da nisa iri ɗaya na bakan bitamin B kamar bulgur ba, amma don garantin rashin ciwon daji a cikinsa, zai ba da inch guda (ana sarrafa groats da tururi).
A wasu al'adu, an shirya couscous bisa ga al'ada don bukukuwan iyali: wannan samfurin yana nuna sa'a. Amma ko da ba ku yi imani da sihiri ba, al'ada na yau da kullum da alamun "don sa'a", kayan sihiri na "porridge-malashi" zai sa ku yi. Couscous yana dauke da amino acid tryptophan: shine wanda ke taimakawa jiki samar da serotonin, yana kawar da damuwa, yana daidaita barci, yana kara kuzari da maida hankali, kuma yana kawar da gajiya ta dindindin. Gabaɗaya, ku ci cokali ɗaya!
To ko akwai bambanci?
Dukan bulgur da couscous ana yin su ne daga alkama, don haka waɗannan hatsi gabaɗaya galibi suna rikicewa. Ana samun Couscous daga nau'in durum, daga semolina, an yayyafa shi da ruwa, bayan haka abubuwan da aka kafa suna yin maganin zafi. Sa'an nan kuma hatsi ya bushe. Fasahar ta ɗan tuno da samar da taliya.
Bulgur a cikin masana'antu yayi kama da samfurin da aka kammala. A zahiri ana kawo hatsin alkama zuwa shiri tare da adana ƙwayoyin cuta da harsashi. Sa'an nan kuma an bushe hatsi, sau da yawa a rana. Bulgur sau da yawa ana niƙa, amma ana iya samun niƙa mai laushi da matsakaici. Sau da yawa ana tsaftace wannan hatsi daga bran.
Bulgur yana da adadin kuzari fiye da couscous. Bugu da ƙari, ya zarce couscous a cikin kaddarorin (misali, adadin fiber a cikin bulgur ya ninka sau 4 fiye da na couscous).
Za mu sha porridge?
Lokacin dafa abinci, duka hatsin biyu ba sa buƙatar wanke ko dai kafin dafa abinci ko bayan, saboda an riga an dafa su. Af, lokacin da aka kashe akan dafa abinci kadan ne. Sau da yawa ana sayar da hatsin da aka riga aka gama, kuma sai mu zuba tafasasshen ruwa kawai na tsawon minti 5 kuma a bar shi ya yi daidai da adadin.
Couscous yana da laushi mai laushi da ɗanɗano mai daɗi, kuma ana iya amfani da shi duka sanyi da zafi: azaman gefen tasa, tushen tasa, wani abu a cikin miya ko miya. Couscous yana da ɗanɗano kaɗan fiye da bulgur. Amma, godiya ga wannan ingancin, ana samun kayan zaki na sihiri daga wannan hatsi.
Bulgur yana da ɗanɗano mai siffa. Bugu da ƙari, samfurin yana da tattalin arziki sosai: lokacin dafa abinci, hatsi yana ƙaruwa da girma, kuma wannan ya kamata a la'akari.
Kayan zaki na Couscous
4 tsp couscous
2 kiwi
2 tuffa
1 lemun tsami
100 g strawberries
100 g 'ya'yan inabi marasa iri
1 tbsp powdered sugar (za a iya maye gurbinsu da zuma)
Ki zuba tafasasshen ruwa akan couscous ki barshi na tsawon mintuna 3. Mix da powdered sukari. A yanka kiwi da aka bawon da kyau, sannan a matse ruwan 'ya'yan itace daga lemun tsami. Yanke apples a cikin guda, bayan cire tsaba daga gare su. Zuba ruwan 'ya'yan itacen lemun tsami a kan diced apples da kuma motsawa don haɗuwa. Yanke inabi da strawberries zuwa guda da yawa. Sa'an nan kuma jefa couscous tare da 'ya'yan itace. Idan ana so, zaku iya yin ado da kayan zaki tare da petals almond.
Bulgur da avocado salatin
150 g daskararre kore Peas
150 g man shanu
1 avocado
1 lemun tsami
1 albasa mai ja
0,5 tsp ruwa zuma
5 tbsp man zaitun
Salt da barkono dandana
Zuba peas a cikin ruwan zãfi na tsawon mintuna biyu, sannan a zubar a cikin colander. Shirya bulgur bisa ga umarnin kunshin. A yanka albasa da kyau, a zuba a kan ruwan 'ya'yan lemun tsami, bar shi ya yi. Yanke avocado da aka bassu da bakin ciki. Mix dukan blanks tare da ƙãre bulgur, ƙara zuma, gishiri da barkono.