Iyalayisha ...
Namuhla ngikulethela iresiphi enesithako esikhetheke kakhulu: i-buckwheat ngamakhowe nama-walnuts. Isidlo esihle esinokunambitheka kwekwindla futhi okungenayo i-gluten, i-lactose-free kanye ne-vegan.
Kuyiresiphi elula kakhulu, enomsoco kakhulu futhi ozoba nayo ilungele cishe imizuzu eyi-20. Ngaphezu kwalokho, nakuba ine-flavour yasekwindla, ungayenza unyaka wonke ngoba izithako zayo zihlala zikhona.
Kubuye iresiphi ongayenza yenza kusengaphambili futhi kalula uhambe nayo emsebenzini.
Uyafuna ukwazi okwengeziwe nge-buckwheat namakhowe nama-walnuts?
I-Buckwheat noma okufana nokolweni Kuyi-pseudocereal enokuqukethwe okunomsoco okuphezulu kunezinye okusanhlamvu futhi futhi inikeza amaminerali nama-antioxidants.
Kuyisithako esibalulekile ezitolo zokudla kwezempilo kanye nezitolo ezikhethekile futhi siya ngokuya sithandwa. kulula ukutholakala ezitolo ezinkulu. Imvamisa isesigabeni somsoco noma imikhiqizo yokungabekezelelani kokudla.
Nakuba, kimi, into engcono kakhulu yilokho ayinayo i-gluten.
Yebo, njengoba uzwa…akunagluten.
Yebo, ngiyazi kubizwa ngokuthi ukolweni nokuthi ukolweni une-gluten. Kodwa njengoba nginitshelile ngaphambili, i-buckwheat ayiyona inhlamvu, futhi ayiyona imbewu. Kuyi-a i-pseudocereal njenge i-quinoa futhi ungayithatha ngaphandle kwenkinga ngisho noma ungabekezeleli i-celiac noma i-gluten.
Ngolunye usuku ngizokhuluma nawe ngokujulile mayelana nalesi sithako kodwa, okwamanje, hlala embonweni wokuthi sinjalo kulula ukupheka nokuthi kuzokusiza ukuba ube nokudla okunothe ngemisoco.
Ukuze wenze le recipe unayo Izinketho ezimbili: cwilisa noma upheke i-buckwheat.
Ngikhethe ukuyibeka ukujuluka ngoba ngale ndlela ama-phytates noma "ama-antinutrients" aqedwa, okuyizinhlanganisela ezivimbela ukumuncwa okulungile kwamaminerali.
Futhi, ngaphezu kwalokho, isikhathi sokulungiselela iresiphi sincishisiwe, okwenza kube iresiphi elula kakhulu futhi esheshayo. Eqinisweni, uma uzama uhlamvu olucwilisiwe uzobona ukuthi seluthambile.
Kodwa, uma ungazange ucwilise i-buckwheat futhi uzizwa uthanda ukwenza le recipe, akudingeki ukhathazeke. Udinga nje ukugeza i-buckwheat futhi uyibeke kuyo cocer sengathi irayisi.
Beka amanzi ekushiseni futhi uma eqala ukubilisa engeza i-buckwheat esele isiphelile. Pheka imizuzu engu-12 noma kuze kube yilapho ithambile kodwa iqinile. Khipha futhi ulungele ukusetshenziswa ku-recipe.
Okushintshiwe:
Ungashintsha ifayela anyanisi okwemalikhi ngisho ne-leek nesilimo esidliwayo esinamagatsha anamanzi.
I-Las ama-walnuts ungawashintsha nganoma yisiphi esinye isithelo esomisiwe. Ama-hazelnuts nawo ahamba kahle kakhulu kule recipe. Zama futhi ngama-chestnuts athosiwe ukuze uthuthukise ukunambitheka kwekwindla.
El Imifino isobho Ungayifaka esikhundleni samanzi ngomhluzi omncane owenziwe ekhaya ongenamanzi. Nazi izindlela zokupheka ezi-2 ezinhle, i-vegan eyodwa kanye ne-vegetarian eyodwa, okumele uhlale unazo:
Iresiphi eyisisekelo: Amaphilisi emifino egxilile yemifino
Lezi zibhebhe zomhluzi wemifino ezigxile kulula ukuzenza futhi zizosiza ekucebiseni izitsha zethu esizenzele zona.
Imfucumfucu Yokwenza Imifino Ezenzele Ngokwabo
Umxube wemifino owenziwe ekhaya uphilile, kulula kakhulu futhi uyashesha ukwenza futhi awuqukethe okokuvikela noma imibala yokufakelwa.
La usawoti wamakhowe Ifika kahle kulolu hlobo lwesitsha, kodwa uma ungenayo, ungasebenzisa usawoti ovamile.
El sesame namantongomane bakhonze ukwengeza okuthile okugayiwe esitsheni. Uma ungafuni noma ungenayo ekhaya, akukho okwenzekayo.
I-Buckwheat namakhowe nama-walnuts
Isitsha se-vegan ne-gluten, esinomsoco kakhulu futhi siyashesha ukusenza.
Angivumelani nokusetshenziswa kwegama elithi antinutrients. Kungani i-phytate iyi-antinutrient?Ingabe kungenxa yamandla ayo e-chelating kwezinye izinsimbi ezifana ne-Fe? Esimeni esinjalo, lapho isebenza ngensimbi enzima, ingabe bayoyibiza ngokuthi ihlanzekile futhi ibabaze amandla ayo okuqeda ubuthi?
Ama-Phytates asukela ku-9-16mg nge-100g ku-buckwheat
Kusesame kukhona u-40-60 mg nge-100g ngayinye futhi afakiwe ku-recipe njengokuzikhethela naphezu kokuqukethwe kwawo okuphezulu "kwe-antinutrients"
Ukukunikeza umbono wama-phytates ayingozi (ku-mg/100g):
Amantongomane: kusuka ku-9-20
Ama-Oat flakes: 8-12
Ama-chickpeas abilisiwe: kusuka ku-3-12
Ngiyawalandela futhi ngiwathanda kakhulu amaresiphi awo, ngiyawahalalisela, kodwa namuhla angivumelani neze neseluleko somsoco.
Phendula ngokucaphuna
Sawubona!
Ngiyakwamukela ingxenye yokugxekwa okwenzile…Ngingubani mina ukuthi ngingasho ukuthi yini eyondlayo nengondleki?
Kodwa lokho engingavumelani nakho ukuqhathanisa: i-150 g ye-buckwheat ayifani nenani le-sesame elingasetshenziswa ukufafaza isidlo, esingaphansi kwe-1 gram.
Ukubingelela!