Mangwanani oatmeal yashanduka kuita mucherechedzo weZuva reGroundhog, mupunga unofinha, uye Buckwheat iri kumucheto? Yese zviyo bulgur uye couscous kununura! Kana mazita aya achiri matsva kwauri, svika pakuaziva zviri nani uye ... ngatiitei bongozozo iri pamwe chete!
Batsirwa
Bulgur, semuunganidzi-pedant, akaunganidza nemavhitaminzi ese B, kunze kwe "mhuka" B12 (ini ndaisada chaizvo). Zvimwe zvinobatsira zvekutsvaga zvinhu zveichi chigadzirwa chezviyo zvinosanganisira zinc, sodium, iron, calcium, beta-carotene, selenium, potasium, phosphorous, pamwe nevhitamini K uye E (izvi zvidiki zvakakosha zvinosimbisa kunaka uye kuchena kweganda, zvese. inokura pairi, uye ine basa rekukura mumusimboti).
Mupunga uye buckwheat bulgur inorasikirwa inenge 1,5 nguva mumakori (kusuruvara kana kufara - munhu wose anozvisarudzira). Asi mumhando yakabikwa, yakanyatsofanana mberi kwebhakkwheat maererano nefiber content uye ndeye 11 (!) Nguva dzakakwirira kupfuura mupunga.
Maererano neAyurveda, bulgur inonyanya kukosha munguva yechando, panguva yekunze-mwaka uye munguva yemhepo. Kudzikamisa iyi cereal mukudya kuri mukupisa uye avo vanotambura ne gastritis. Bulgur inorambidzwa iwe kana iwe uri allergic kune gluten (kunyanya kana iwe uchitenda mairi).
Couscous haigoni kuzvirumbidza nehupamhi hwakafanana hwevhitamini B spectrum sebulgur, asi nokuda kwechivimbiso chekushayikwa kwecarcinogen mairi, ichapa inch (groats inogadziriswa nemhepo).
Mune dzimwe tsika, couscous inogara yakagadzirirwa zviitiko zvemhuri zvine mwero: chigadzirwa ichi chinomiririra rombo rakanaka. Asi kunyange kana iwe usingatendi mashiripiti, tsika dzezuva nezuva uye zviratidzo "zverombo rakanaka", zvinhu zvemashiripiti "porridge-malashi" zvichaita kuti uite. Couscous ine amino acid tryptophan: ndiyo inobatsira muviri kuburitsa serotonin, inobvisa kushushikana, inogadzirisa kurara, inowedzera simba uye kuisa pfungwa, uye kubvisa kuneta zvachose. Kazhinji, idya chipunu!
Saka pane musiyano here?
Zvose bulgur uye couscous zvinogadzirwa kubva kugorosi, saka zviyo izvi zvinowanzovhiringidzika. Couscous inowanikwa kubva mumhando dzayo dze durum, kubva ku semolina, yakasaswa nemvura, mushure mezvo zvimedu zvakaumbwa zvinorapwa kupisa. Zvadaro zviyo zvakaomeswa. Iyo tekinoroji yakatiyeuchidza nezvekugadzirwa kwepasita.
Bulgur mukugadzira inofanana nehafu-yakapera chigadzirwa. Mbeu dzegorosi dzinowanzounzwa kuti dzigadzirire neutachiona hwakachengetedzwa uye goko. Ipapo zviyo zvinoomeswa, kazhinji muzuva. Bulgur inowanzoitwa pasi, asi unogona kuwana zvose zvakakora uye zvepakati. Kazhinji ichi chiyo chinocheneswa bran.
Bulgur ine macalorie akawanda kupfuura couscous. Mukuwedzera, inopfuura couscous muzvivako (somuenzaniso, huwandu hwefiber mu bulgur hunopfuura 4 nguva kupfuura mu couscous).
Tobika porridge here?
Pakubika, zviyo zvese hazvidi kugezwa kana zvisati zvabikwa kana mushure, nekuti zvakatove zvakabikwa. Nenzira, nguva inoshandiswa pakubika ishoma. Kazhinji zviyo zvinotengeswa zvatova muchimiro chehafu-yapera, uye isu tinongofanira kudira mvura inofashaira pamusoro payo kwemaminitsi mashanu uye torega ichiita kuti ive yakaenzana.
Couscous ine chimiro chakapfava uye chinonaka chinonaka, uye chinogona kushumirwa zvese zvinotonhora uye zvinopisa: sendiro yedivi, hwaro hwendiro, chigadziro mumucheka kana yemiriwo sopu. Couscous haina kusimba mukunaka kupfuura bulgur. Asi, nekuda kwemhando iyi, zvemashiripiti zvemashiripiti zvinowanikwa kubva kune iyi cereal.
Bulgur ine hunhu hwe nutty flavour. Mukuwedzera, chigadzirwa chacho chakanyanya hupfumi: pakubika, zviyo zvinooneka zvinowedzera muhuwandu, uye izvi zvinofanira kufungwa nezvazvo.
Couscous dessert
4 tbsp couscous
2 kiwi
2 apuro
1 ndimu
100 g strawberries
100 g mazambiringa asina mhodzi
1 tbsp shuga yehupfu (inogona kuchinjwa neuchi)
Dururira mvura iri kufashaira pamusoro pecouscous uye uende kwemaminitsi matatu. Sanganisa neshuga yehupfu. Nyatsocheka kiwi yakasvibiswa, wozosvina muto kubva mumononi. Gurai maapuro muzvidimbu, mushure mokubvisa mbeu kubva kwavari. Dururira muto weremoni pamusoro pemaapuro akachekwa uye simbisa kuti abatanidze. Cheka mazambiringa nemastrawberries kuita zvidimbu zvakawanda. Zvadaro kanda couscous nemuchero. Kana uchida, unogona kushongedza dessert nemaarmond petals.
Bulgur uye avocado saladi
150 g yegirini peas yakaoma
150 g bhuru
1 makotapeya
1 ndimu
1 tsvuku hanyanisi
0,5 tsp uchi hwemvura
5 tbsp mafuta omuorivhi
Munyu uye pepper kuravira
Isai peas mumvura inopisa kwemaminitsi mashomanana, wozoisa mucolander. Gadzirira bulgur maererano nemirayiridzo yepakiti. Cheka hanyanisi zvakanaka, dururira muto weremoni, rega iite. Cheka avocado yakasvuurwa zvishoma. Sakanidza zvose zvivharo nekapedzwa bulgur, kuwedzera uchi, munyu uye pepper.