Lesi yisidlo esikhulu sepikinikini noma ngomhlobo ohlukile wokunikela emgqonyeni. Ungasebenzisa futhi amanye amagilebhisi noma ama-pastas amancane esikhundleni se- freekeh -I-Israyeli noma umzala womdabu waseMedithera ujabule, njenge-farro, ibhali, noma enye okusanhlamvu okuqinile .
I-freekeh (ebizwa ngokuthi i-mahhala-kah futhi ngezinye izikhathi ebizwa ngokuthi i-farik) ingqolowa evunwa ngenkathi intsha futhi iluhlaza. Igosiwe phezu komlilo ovulekile, ishiya iqinile, ihlaya kancane ngaphakathi kokusanhlamvu. I-flavour ichazwa njenge-earthy, nutty, futhi iphunga kancane. Ngesikhathi i-freekeh isisetshenziselwa ukudla okuphakathi kwaseMpumalanga ngekhulu leminyaka, sekulokhu kutholakala ukuthandwa kanye nezinye izinhlamvu ezifana ne-quinoa eyaziwayo.
Kodwa-ke, i-freekeh ivela ngokuqukethwe kwayo okunomsoco okondayo. Kunamafutha aphansi kepha amaprotheni aphezulu kanye ne-fiber. Zombili amaprotheni ne-fibre usizo kukugcina ugcwele isikhathi eside, okungasiza noma ubani ukugxila ekulawuleni isisindo noma umgomo wokulahlekelwa isisindo. Inkomba ye-glycemic ephansi (i-wholegrain freekeh GI = 43) nayo yenza kube yinto enhle kubantu abaphatha isifo sikashukela noma labo abazama nje ukugcina ushukela wabo wegazi ngokuqinile. Ukuze uyiqede, lokhu okusanhlamvu okumnandi nakho kuphezulu ensimbi, i-calcium, ne-zinc, futhi kwenza njenge-prebiotic, okukhuthaza ukukhula kwama-bacterium amahle ohlelweni lwakho lokugaya.
Kodwa kubalulekile ukuthi uqaphele ukuthi i-freekeh ayiyona inketho ye-gluten ngoba yikhiqiza ukolweni.
Okuzokwenza
- 1 isipuni samafutha omnqumo
- Ama-ounces angu-16
- amakhowe (njenge-shiitake, cremini, noma inkinobho).
- Izipuni ezimbili zihlanjululwe
- shallots
- Usawoti ongokwesiko kanye nepelepele esanda kutholakala ukunambitha
- 3 izinkomishi cishe oqoshiwe broccoli rabe
- ¼ isipuni red pepper flakes
- 1½ izinkomishi eziphekwe i-freekeh
Indlela Yokwenza
- Sishisa i-skillet enkulu phezu kokushisa okuphakathi. Engeza amafutha. Engeza amakhowe kanye nama-shallots, inkathi ngosawoti kanye ne-pepper, bese usuka imizuzu engaba ngu-8 kuze kube yilapho uketshezi lukhuphukile futhi amakhowe aphendukile kahle. Engeza i-racco brobe ne-red pepper flakes bese usuka eminye imizuzu engu-10 noma kuze kube yilapho i-broccoli ibambezela ithenda.
- Shintsha ingxube yemifino ibe isitsha sokukhonza bese wengeza i-freekeh. Hamba, bese unambitha bese ulungisa izikhathi, bese ukhonza ushisayo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 187 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 279 mg |
| Ama-carbohydrate | 32 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 6 g |