Thaum sawv ntxov oatmeal tau hloov mus rau hauv ib lub harbinger ntawm Groundhog Hnub, mov yog tho txawv, thiab buckwheat nyob ntawm ntug? Tag nrho cov nplej bulgur thiab couscous rau kev cawm! Yog tias cov npe no tseem tshiab rau koj, paub lawv zoo dua thiab ... cia peb ua qhov kev ntxhov siab no ua ke!
Nyiaj pab
Bulgur, ua tus sau-pedant, scrupulously sau tag nrho cov vitamins B, tshwj tsis yog rau "tsiaj" B12 (Kuv tsis xav tau tiag tiag). Lwm cov ntsiab lus tseem ceeb ntawm cov khoom lag luam no suav nrog zinc, sodium, hlau, calcium, beta-carotene, selenium, potassium, phosphorus, nrog rau cov vitamins K thiab E (cov tshuaj tshwj xeeb me me no ua kom zoo nkauj thiab silkiness ntawm daim tawv nqaij, txhua yam. uas loj hlob rau nws, thiab muaj lub luag haujlwm rau kev loj hlob hauv txoj cai).
Nplej thiab buckwheat bulgur poob yuav luag 1,5 npaug ntawm calories (tu siab lossis zoo siab - txhua tus txiav txim siab rau nws tus kheej). Tab sis nyob rau hauv daim ntawv boiled, nws yog raws nraim tib yam ua ntej buckwheat nyob rau hauv cov nqe lus ntawm fiber ntau thiab yog 11 (!) sij hawm superior rau mov.
Raws li Ayurveda, bulgur yog tshwj xeeb tshaj yog pab tau nyob rau hauv lub caij ntuj no, thaum lub sij hawm off-season thiab thaum lub caij cua. Kev txwv cov cereal no hauv cov zaub mov yog nyob rau hauv tshav kub thiab cov neeg uas raug kev txom nyem los ntawm gastritis. Bulgur yog contraindicated rau koj yog tias koj tsis haum rau gluten (tshwj xeeb tshaj yog tias koj ntseeg nws).
Couscous tsis tuaj yeem khav theeb ntawm tib qhov dav ntawm cov vitamin B spectrum li bulgur, tab sis rau kev lees paub ntawm qhov tsis muaj carcinogen nyob rau hauv nws, nws yuav muab ib nti (groats ua tiav nrog chav).
Hauv qee cov kab lis kev cai, couscous yog ib txwm npaj rau tsev neeg cov xwm txheej tseem ceeb: cov khoom no qhia txog hmoov zoo. Tab sis txawm tias koj tsis ntseeg hauv kev ua khawv koob, txhua hnub rituals thiab cov cim "rau hmoov zoo", cov khoom ntawm cov khawv koob "porridge-malashi" yuav ua rau koj ua. Couscous muaj cov amino acid tryptophan: nws yog nws uas pab lub cev tsim serotonin, relieves kev nyuaj siab, normalizes pw tsaug zog, tsub kom vitality thiab concentration, thiab tshem tawm mus tas li qaug zog. Feem ntau, noj ib diav!
Yog li puas muaj qhov sib txawv?
Ob qho tib si bulgur thiab couscous yog tsim los ntawm cov nplej, yog li cov nplej tag nrho feem ntau tsis meej pem. Couscous yog tau los ntawm nws cov durum ntau yam, los ntawm semolina, sprinkled nrog dej, tom qab uas tsim hais undergo tshav kub kho. Tom qab ntawd cov cereal qhuav. Lub tshuab yog me ntsis reminiscent ntawm zus tau tej cov pasta.
Bulgur hauv kev tsim khoom zoo ib yam li cov khoom ua tiav. Cov nplej nplej tau xyaum coj los npaj nrog cov kab mob khaws cia thiab plhaub. Tom qab ntawd cov nplej tau qhuav, feem ntau nyob rau hauv lub hnub. Bulgur feem ntau hauv av, tab sis koj tuaj yeem pom ob qho tib si ntxhib thiab nruab nrab sib tsoo. Feem ntau cov cereal no yog ntxuav ntawm bran.
Bulgur muaj calorie ntau ntau tshaj li couscous. Tsis tas li ntawd, nws tshaj couscous hauv cov khoom (piv txwv li, cov fiber ntau hauv bulgur yog 4 npaug siab dua hauv couscous).
Peb puas yuav brew porridge?
Thaum ua noj, ob qho tib si cereals tsis tas yuav tsum tau ntxuav ua ntej ua noj los yog tom qab, vim lawv twb tau steamed. Los ntawm txoj kev, lub sij hawm siv rau kev ua noj yog tsawg heev. Feem ntau cov cereals muag twb nyob rau hauv ib tug semi-tiav daim ntawv, thiab peb tsuas yog yuav tsum ncuav boiling dej rau 5 feeb thiab cia nws brew rau tib tus nqi.
Couscous muaj kev ntxhib los mos thiab qab ntxiag saj, thiab nws muaj peev xwm muab tau ob qho tib si txias thiab kub: raws li ib sab phaj, lub hauv paus ntawm ib lub tais, ib qho khoom xyaw hauv gravy los yog zaub kua zaub. Couscous tsis tshua khaus hauv qab tshaj li bulgur. Tab sis, ua tsaug rau qhov zoo, cov khoom qab zib zoo nkauj tau txais los ntawm cov cereal no.
Bulgur muaj cov yam ntxwv nutty tsw. Tsis tas li ntawd, cov khoom lag luam yog kev lag luam heev: thaum ua noj, cereals pom tau tias nce hauv ntim, thiab qhov no yuav tsum tau coj mus rau hauv tus account.
Couscous khoom qab zib
4 tsp couscous
2 kiwi
2 kua
1 txiv qaub
100 g txiv pos nphuab
100 g ntawm seedless grapes
1 tablespoon hmoov qab zib (tuaj yeem hloov nrog zib mu)
Ncuav dej npau npau hla lub couscous thiab tawm rau 3 feeb. Sib tov nrog hmoov qab zib. Finely chop lub peeled kiwi, ces nyem kua txiv los ntawm txiv qaub. Txiav lub apples rau hauv pieces, tom qab tshem tawm cov noob los ntawm lawv. Ncuav txiv qaub kua txiv hla lub txiv apples thiab do kom sib tov. Txiav txiv apples thiab strawberries rau hauv ob peb pieces. Tom qab ntawd pov lub couscous nrog txiv hmab txiv ntoo. Yog tias xav tau, koj tuaj yeem kho cov khoom qab zib nrog almond petals.
Bulgur thiab avocado zaub xam lav
150 g khov ntsuab peas
150 g qab zib
1 avocado
1 txiv qaub
1 lub dos liab
0,5 tsp kua zib mu
5 tbsp txiv roj roj
Ntsev thiab kua txob mus saj
Muab cov peas tso rau hauv dej npau rau ob peb feeb, ces ntws mus rau hauv ib lub colander. Npaj bulgur raws li cov lus qhia pob. Finely chop lub dos, ncuav tshaj txiv qaub kua txiv, cia nws brew. Txiav lub peeled avocado thinly. Sib tov tag nrho cov blanks nrog ua tiav bulgur, ntxiv zib mu, ntsev thiab kua txob.