Funda kabanzi ngalokhu okusanhlamvu okuphelele okunempilo
Kuyini i-Freekeh?
Ngamafuphi, i-freeke yikolweni, ayikho enye into. Yilokho kuphela. Yebo, kukhona okungaphezulu, ngakho qhubeka ufunda. I-freekeh, ngezinye izikhathi iphoqelelwe kabi ngokuthi "i-freekah" noma "frikeh") yilelo elincane elinohlaza okolweni oluhlaza okwesibhakabhaka oluye lwagcoba futhi lwaqhekeka . Kuyinto yokudla okusanhlamvu okunempilo, okufana ne- bulgur kakolweni , amajikijolo kakolweni nezinye izithelo .
Nakuba i-freekeh iye yahlala emakhulwini eminyaka, ukuvuselelwa kwayo kwamuva kungahle kulandelwe ingxenye ye- Oprah lapho i-freekeh ibonwe ngo-2010.
I-freeke iyingxenye "yezinhlamvu zasendulo" zokudla nezindlela zezempilo ezibandakanya i- quinoa ne- teff futhi zithandwa kakhulu phakathi kwezitshalo nezindwangu . Ngezinye izikhathi ungase ubone i-freekeh ebizwa ngokuthi i-farik noma ivuleke.
Kungani Kufanele Ngidle i-Freekeh?
- I-fibre, i-fibre, i-fiber! Okuqukethwe okukhulu kwe-fibre ephezulu ye-freekeh kuye kwathathwa nge-weightloss (njengoba i-fiber igcwalisa wena futhi igcina uzizwa ugcwele), futhi, uma ungadli ukudla okunempilo okunempilo kakade, cishe ungasebenzisa i-fibre ngaphezulu ekudleni kwakho .
- Izithelo zonke ezifana ne-freekeh zigcwele izakhi ezibalulekile njenge- selenium, potassium, ne-magnesium.
- Njenge- quinoa , i-freekeh yenza umthombo omuhle wamaprotheni wezitshalo nezitshalo .
Ukutholaphi i-Freekeh
Izindawo eziningi zokudla okuphelele ezitholakala nge-freekeh kanye nezinye izitshalo ezihlanganisiwe, kepha ngokungafani nezinye izitshalo ezigcwele, i-freekeh ayitholakali engxenyeni yokudla eningi. Ngezinye izikhathi, ungathola i-freekeh endaweni yokudla yamazwe, kanye nokudla okuphakathi kwaseMpumalanga.
Ama- co-ops amancane we- Wegman nezincane ezincane kanye nezidakamizwa eziphilayo ezikukho okunye okusanhlamvu. Abathengisi be-freekeh baye bagcina izindawo zokungena kwiwebhusayithi yabo. Nansi enye, futhi yebo, iyatholakala kakhulu ku-intanethi. Iphinde ifike ngaphambi kokunambitheka ku- tamari noma i-rosemary sage ukunambitheka. Uma une- grocer yasekhaya ephakathi kwaseMpumalanga Ephakathi , angase futhi athenge umkhiqizo wangaphandle.
Bheka futhi: Thenga mahhala ku-intanethi
Ukupheka nge-Freekeh
Njenge- bulgur kakolweni , i-freeke yikolweni lonke, kepha kuvame ukuthengiswa okwenyuka okwandisa ukusebenza kwayo, ngoba isikhathi sokupheka sincishisiwe kodwa asishintshi okuqukethwe kwayo okunomsoco. Ephukile noma cha, i-freekeh iyinhlamvu enempilo enempilo. I-freeleh ephelele (engahlehlisiwe) ithatha imizuzu engaba ngu-45-50 ukuze imise, kuyilapho izinhlobo eziphahliwe kuthatha imizuzu engama-15-20 ukuze unciphise futhi upheke kahle.
Ukuze ulungiselele ihhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh, Ukukhululeka okumile, okumboziwe, imizuzu engu-15-20. Lapho uketshezi lwangena futhi izinhlamvu zilula, zilungele ukusetshenziswa. Njenge-pasta, abanye abantu bakhetha ukupheka amahhala emanzini anosawoti ngamanzi amaningi, kepha lokhu kuyintandokazi yomuntu siqu.
Uma usuvele usetshenziselwa ukupheka ngezinhlamvu ezigcwele, khona-ke uzoba nemibono eminingi yokusebenzisa i-freekeh, kusukela kuma-salads okugcwele okusanhlamvu, kuya kuma- pilafs, ama-fry-fry, ama-risottos, ama-tabouli nesobho . Uma ungayenza ngelayisi, cishe ungakwenza nge-freekeh. I-sushi yamahhala , noma ubani?
Ukwaziswa kwamahhala we-Freekeh
Ngaphansi kwesigamu samafutha ngokukhonza, i-freeke i-fat-fat and fat-free-free food, kanti-ke, iyinhlobo yemifino ne- vegan , nakuba isukela kakolweni, ayiyona i-gluten.
Ukukhishwa kwamahhala (indebe eyodwa yesine, eluhlaza) iqukethe amagremu angu-8 enempilo yamaprotheni , angama-calories angu-130, namagremu angu-4 e-fiber . Ama-Vegetarians kanye ne-vegans kufanele aqaphele ukuthi i-freekeh iqukethe ne-zinc eningi uma lokho kungenye yezinto ozikhathazayo. Futhi madoda, futhi uma lokho kungenye yezinto ozikhathazayo. Futhi ladies, futhi liphakeme ensimbi .