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Nhasi ndinokuunzira resipi ine chinhu chakanyanya kukosha: buckwheat nehowa uye walnuts. Chikafu chikuru chine flavour yekuvhuvhuta iyo zvakare isina gluten-isina, lactose-isina uye vegan.
Iri nyore resipi, rinovaka muviri uye rauchave naro yakagadzirira mumaminitsi gumi nemashanu. Mukuwedzera, kunyange zvazvo iine munyu wekuvhuvhuta, unogona kuzviita gore rose nokuti zvigadzirwa zvayo zvinogara zviripo.
Ichowo chikafu chaunogona ita pachine nguva uye nyore kutora newe kuti ushande.
Iwe unoda kuziva zvakawanda nezve buckwheat nehowa uye walnuts?
Buckwheat kana buckwheat Iyo pseudocereal ine hutano hwepamusoro pane zvimwe zviyo uye inopawo zvicherwa uye antioxidants.
Icho chinhu chakakosha muzvitoro zvekudya zvehutano uye zvitoro zvine hunyanzvi uye chiri kuramba chichizivikanwa. nyore kuwana muzvitoro zvikuru. Inowanzo muchikamu chekudya kana zvigadzirwa zvekusagadzikana kwezvokudya.
Kunyangwe, kwandiri, chinhu chakanakisa ndechekuti haina gluten.
Hongu, sezvaunozvinzwa ... haina gluten.
Hongu, ndinoziva inonzi gorosi uye kuti gorosi rine gluten. Asi sezvandakambokuudzai kare, buckwheat haisi zviyo, uye haisi mhodzi. Zviri a pseudocereal s quinoa uye iwe unogona kuitora pasina dambudziko kunyangwe iwe uri celiac kana gluten usingashiviriri.
Rimwe zuva ndichataura newe zvakadzama pamusoro pechinhu ichi asi, ikozvino, ramba uchifunga kuti ndizvo nyore kubika uye kuti zvichakubatsira iwe kuve nekudya kwakapfuma mune zvinovaka muviri.
Kuti uite iyi resipi unayo Sarudzo mbiri: soak kana kubika buckwheat.
Ndasarudza kuzviseta ndichinyura nokuti nenzira iyi phytates kana "antinutrients" inobviswa, izvo zvinosanganiswa zvinodzivisa kutora kwakarurama kwemaminerari.
Uye, nekuwedzera, nguva yekugadzirira yekubika yakaderedzwa, zvichiita kuti ive nyore uye inokurumidza kukurumidza. Chokwadi ukaedza tsanga yakanyikwa unoona kuti yatopfava.
Asi, kana iwe usina kunyura buckwheat uye iwe unonzwa uchida kugadzira iyi recipe, haufaniri kunetseka. Iwe unongo suka buckwheat woiisa cocer sokunge mupunga.
Isa mvura inopisa uye painotanga kufashaira wedzera buckwheat yatodururwa. Bika kwemaminitsi gumi nemaviri kana kusvika nyoro asi yakasimba. Dhonza uye gadzirira kushandisa mune resipi.
Zvinotsiva:
Unogona kuchinja onion yerikisi uye kunyange yeriki neseceleri.
ari nueces unogona kuzvishandura kune chero mimwe michero yakaomeswa. Hazelnuts zvakare inofamba zvakanaka mune iyi resipi. Edzawo nemachestnuts akakangwa kuti uwedzere kunaka kwematsutso.
El Vegetable soup Iwe unogona kuchitsiva nemvura nekadiki kemumba wakakanyiwa muto. Heano maviri akanakisa ekubika, imwe vegan uye imwe yemuriwo, yekugara uinayo:
Yekutanga recipe: Muriwo wakasungirirwa muto mapiritsi
Aya akaomeswa miriwo muto mapiritsi ari nyore kugadzira uye anozoshanda kunamatira yedu yekuzvigadzirira ndiro.
Homemade yeupfu yemuriwo concentrate ine hutano, iri nyore kwazvo uye inokurumidza kugadzira uye zvakare haina zvinochengetedza kana mavara ekugadzira.
La howa munyu Inouya zvakanaka kune rudzi urwu rwendiro, asi kana iwe usina, unogona kushandisa munyu wakajairika.
El sesame uye nzungu vanoshumira kuwedzera chimwe chinhu chakaoma mundiro. Kana iwe usingade kana usina kumba, hapana chinoitika.
Buckwheat pamwe howa uye walnuts
A vegan uye gluten-isina ndiro, ine hutano uye inokurumidza kugadzira.
Handibvumirani nekushandiswa kwezwi rokuti antinutrients. Sei phytate iri chinhu chinoramba chiripo? Mumamiriro ezvinhu akadaro, kana ikashanda pane imwe heavy metal, vachaidana kuti kucheneswa uye kurumbidza simba rayo rekubvisa?
Phytates inobva ku9-16mg pa100g mu buckwheat
Mu sesame mune 40-60 mg pa 100g uye ivo vanosanganisirwa mune resipi sesarudzo kunyangwe yavo yakakwirira ye "antinutrients"
Kuti ndikupe iwe pfungwa yeakaipa phytates (mu mg/100g):
Nzungu: kubva ku9-20
Oat flakes: 8-12
Yakabikwa chickpeas: kubva 3-12
Ndinovatevera uye ndinofarira mabikirwo avo, ndinovakorokotedza, asi nhasi handibvumirani nezano rekudya.
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Kwaziwai!
Ndinogamuchira chikamu chekushoropodzwa kwawaita…Ini ndini ani kuti nditaure zvinopa kudya uye izvo zvisina?
Asi izvo zvandisingabvumirani nazvo ndezvekuenzanisa: 150 g yebhakkwheat haina kufanana nehuwandu hwesesame inogona kushandiswa kusasa ndiro, iyo isingasviki 1 gramu.
Ndinokutendai!