Ua lilo ka oatmeal kakahiaka i mea hōʻailona o ka lā Groundhog, ʻoluʻolu ka laiki, a ʻoi aku ka buckwheat? ʻO ka palaoa bulgur a me ka couscous e hoʻopakele! Inā he mea hou kēia mau inoa iā ʻoe, e ʻike maikaʻi iā lākou a ... e hana pū kāua i kēia haunaele!
pono
ʻO Bulgur, ma ke ʻano he collector-pedant, ua hōʻiliʻili maikaʻi ʻo ia i nā huaora B āpau, koe wale nō ka "holoholona" B12 (ʻaʻole wau makemake). ʻO nā mea waiwai ʻē aʻe o kēia huahana palaoa holoʻokoʻa, ʻo ia ka zinc, sodium, iron, calcium, beta-carotene, selenium, potassium, phosphorus, a me nā huaora K a me E (ʻo kēia mau mea liʻiliʻi liʻiliʻi e hōʻoia i ka nani a me ka silkiness o ka ʻili, nā mea āpau. e ulu ana ma luna ona, a nona ke kuleana no ka ulu ʻana ma ke kumu).
ʻO ka laiki a me ka buckwheat bulgur e nalowale kokoke i nā manawa 1,5 i nā calorie (kaumaha a hauʻoli paha - hoʻoholo nā mea a pau nona iho). Akā ma ke ʻano i hoʻolapalapa ʻia, ua like ia ma mua o ka buckwheat ma ke ʻano o ka fiber content a he 11 (!) ʻoi aku ka nui ma mua o ka laiki.
Wahi a Ayurveda, ʻoi aku ka maikaʻi o ka bulgur i ka hoʻoilo, i ka wā o waho a i ka wā makani. ʻO ka kaupalena ʻana i kēia cereal i ka meaʻai i ka wela a me ka poʻe i loaʻa i ka gastritis. Hoʻopaʻa ʻia ʻo Bulgur iā ʻoe inā he maʻi ʻoe i ka gluten (ʻoi loa inā manaʻoʻiʻo ʻoe iā ia).
ʻAʻole hiki ke kaena ʻo Couscous i ka laulā like o ka huaola B spectrum e like me ka bulgur, akā no ka hōʻoia ʻana o ka loaʻa ʻole o kahi carcinogen i loko, e hāʻawi ia i kahi ʻīniha (ua hana ʻia nā groats me ka mahu).
Ma kekahi mau moʻomeheu, hoʻomākaukau ʻia ka couscous no nā hanana ʻohana koʻikoʻi: hōʻailona kēia huahana i ka laki maikaʻi. Akā inā ʻaʻole ʻoe e manaʻoʻiʻo i ka kilokilo, nā hana o kēlā me kēia lā a me nā hōʻailona "no ka laki maikaʻi", nā waiwai o ka "porridge-malashi" kilokilo e hana ai ʻoe. Loaʻa i ka Couscous ka amino acid tryptophan: ʻo ia ka mea e kōkua i ke kino e hana i ke serotonin, hoʻomaha i ke kaumaha, hoʻomaʻamaʻa i ka hiamoe, hoʻonui i ka ikaika a me ka noʻonoʻo, a hoʻopau i ka luhi mau loa. Ma keʻano laulā, e ʻai i kahi spoonful!
No laila aia kekahi ʻokoʻa?
Hana ʻia ka bulgur a me ka couscous mai ka palaoa, no laila ua huikau pinepine kēia mau kīʻaha piha. Loaʻa ka couscous mai kāna mau ʻano durum, mai semolina, kāpīpī ʻia me ka wai, a ma hope o ka hoʻomaʻamaʻa ʻana i ka wela. A laila maloʻo ka palaoa. Hoʻomanaʻo iki ka ʻenehana i ka hana ʻana i ka pasta.
ʻO Bulgur i ka hana ʻana e like me ka huahana semi-finished. Hoʻomakaukau ʻia nā hua palaoa me ka germ a me ka pūpū i mālama ʻia. A laila hoʻomaloʻo ʻia nā hua, pinepine i ka lā. Hoʻopili pinepine ʻia ʻo Bulgur, akā hiki iā ʻoe ke ʻike i ka wili a me ka wili liʻiliʻi. Hoʻomaʻemaʻe pinepine ʻia kēia cereal i ka bran.
ʻOi aku ka nui o nā calorie o Bulgur ma mua o ka couscous. Eia kekahi, ʻoi aku ia ma mua o ka couscous i nā waiwai (no ka laʻana, ʻo ka nui o ka fiber i ka bulgur he 4 mau manawa kiʻekiʻe ma mua o ka couscous).
E kalua anei kakou i ka porridge?
Ke kuke ʻana, ʻaʻole pono e holoi ʻia nā cereals ʻelua ma mua o ka kuke ʻana a ma hope paha, no ka mea, ua puhi ʻia lākou. Ma ke ala, he liʻiliʻi ka manawa i hoʻohana ʻia i ka kuke ʻana. ʻO ka manawa pinepine ke kūʻai ʻia nā cereals i kahi ʻano semi-finished, a pono mākou e ninini i ka wai paila ma luna o 5 mau minuke a hoʻokuʻu ʻia no ka nui like.
He ʻano maʻalahi a me ka ʻono maikaʻi ʻo Couscous, a hiki ke lawelawe ʻia i ke anu a me ka wela: ma ke ʻano he kīʻaha ʻaoʻao, ke kumu o kahi kīʻaha, kahi mea i loko o ka gravy a i ʻole ka meaʻai. ʻAʻole ʻoi aku ka ikaika o ka couscous ma mua o ka bulgur. Akā, mahalo i kēia ʻano maikaʻi, loaʻa nā mea ʻono mai kēia cereal.
Loaʻa i ka Bulgur kahi ʻono ʻano nutty. Eia kekahi, ʻoi aku ka waiwai o ka huahana: i ka wā e kuke ai, hoʻonui nui ʻia nā cereals i ka nui, a pono e noʻonoʻo ʻia kēia.
ʻAi ʻaʻai couscous
4 tbsp couscous
2 kiwi
2 ʻāpala
1 lemona
100 G strawberries
100 g hua waina ʻole
1 tsp pauka kō (hiki ke pani ʻia me ka meli)
E ninini i ka wai paila ma luna o ka couscous a waiho no 3 mau minuke. E hui pū me ka pauka kō. E ʻoki maikaʻi i ka kiwi i ʻeli ʻia, a laila kaomi i ka wai mai ka lemon. Eʻokiʻoki i nā'ōlaʻa i mau'āpana, ma hope o ka weheʻana i nā hua mai ia mau mea. E ninini i ka wai lemon ma luna o nā ʻōlaʻi ʻokiʻoki a hoʻoulu e hui. ʻOki i nā hua waina a me nā strawberries i mau ʻāpana. A laila e hoʻolei i ka couscous me ka hua. Inā makemake ʻia, hiki iā ʻoe ke hoʻonani i ka mea ʻai me nā petals almond.
Bulgur a me ka salakeke avocado
150 g ka pī ʻōmaʻomaʻo maloʻo
150g bulgur
1 avokado
1 lemona
ʻAkaʻaka ʻulaʻula
0,5 tsp wai meli
5 tbspʻailaʻaila
ʻO ka paʻakai a me ka pepa e hoʻāʻo ai
E hoʻokuʻu i ka pī i loko o ka wai hoʻolapalapa no ʻelua mau minuke, a laila e hoʻokahe i loko o kahi colander. E hoʻomākaukau i ka bulgur e like me nā ʻōlelo aʻoaʻo. ʻOkiʻoki maikaʻi i ka aniani, ninini ma luna o ka wai lemon, e hoʻokuʻu. E ʻoki liʻiliʻi i ka avocado i ʻeli ʻia. E hoʻohui i nā blanks āpau me ka bulgur i hoʻopau ʻia, e hoʻohui i ka meli, ka paʻakai a me ka pepa.