Daim ntawv qhia: 4 lub tais nrog buckwheat

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Cereals muaj cov carbohydrates qeeb uas tuaj yeem ua rau koj lub zog siab rau lub sijhawm ntev, uas tuaj yeem ua ke thaum npaj rau kev ua haujlwm ntev lossis kev ua haujlwm hnyav.

Buckwheat muaj ntau cov hlau, nrog rau calcium, potassium, phosphorus, iodine, zinc, fluorine, molybdenum, cobalt, nrog rau cov vitamins B1, B2, B9 (folic acid), PP, vitamin E. Cov paj saum toj kawg nkaus ib feem ntawm buckwheat muaj rutin, phagopyrin, protequic, gallic, chlorogenic thiab caffeic acids; noob - starch, protein, qab zib, roj fatty, organic acids (maleic, menolenic, oxalic, malic thiab citric), riboflavin, thiamine, phosphorus, hlau. Los ntawm cov ntsiab lus ntawm lysine thiab methionine, buckwheat proteins tshaj tag nrho cov cereal qoob loo; Nws yog tus cwj pwm los ntawm kev digestibility siab - txog 78%.

Muaj tsawg tsawg carbohydrates hauv buckwheat; muaj cov carbohydrates tau nqus los ntawm lub cev ntev, vim tias, tom qab noj buckwheat, koj tuaj yeem hnov qab ntev.

Wikipedia

Daim ntawv qhia naj npawb 1. Buckwheat thiab feta zaub xam lav

Cov khoom xyaw:

1 khob dawb vinegar
1/2 teaspoon suab thaj
1/2 teaspoon dub kua txob
2 cloves ntawm qej, peeled thiab mashed;
ob peb sprigs tshiab dill;
1 tshiab dib, sliced
1 khob buckwheat;
2 khob soy sprouts los yog lwm yam sprouts
120 g ntawm feta;
2 tablespoons txiv roj roj
kua txiv thiab zest ntawm ib tug txiv qaub;
1/2 khob tshiab mint, finely tws
1/2 me me liab dos, finely tws
ntsev thiab freshly av dub kua txob mus saj.

Ua noj. Boil buckwheat. Thaum nws ua noj, npaj cov cucumbers. Muab vinegar, qab zib, qej thiab dub kua txob nyob rau hauv ib tug me me saucepan, muab tso rau hauv hluav taws, coj mus rau ib tug boil thiab ua noj tshaj tsawg cua sov, stirring tas li kom txog thaum qab zib dissolves. Tom qab ntawd tshem tawm los ntawm tshav kub thiab txias rau chav tsev kub.

Muab cov sliced cucumbers nyob rau hauv ib lub hub, nco ntsoov me ntsis, sau nrog cov npaj brine, kaw lub hau kom nruj thiab tawm rau ib teev, nyiam dua nyob rau hauv lub hnub.

Nyob rau hauv ib lub tais loj cais, ua ke txias buckwheat, diced feta, taum sprouts, txiv qaub kua txiv thiab zest, tws mint nplooj, dos, thiab txiv roj roj. Do, lub caij nrog ntsev thiab kua txob, npog thiab tawm mus rau infuse li 30 feeb. Pab nrog pickled cucumbers.

Daim ntawv qhia naj npawb 2. Raw buckwheat porridge

Cov khoom xyaw:

2 khob nyoos buckwheat, soaked ib hmos, rinsed thiab qhuav
1 khob mis nyuj almond
1/4 khob maple phoov los yog zib mu
1 teaspoon cinnamon
ib pinch ntawm vanillin;
1 tablespoon av flax noob
ib pinch ntawm hiav txwv ntsev;
berries thiab bananas raws li kev xaiv ntxiv;
1/3 khob unsweetened txiv maj phaub.

Ua noj. Qhuav lub buckwheat soaked ib hmos, xa mus rau ib tug zaub mov processor thiab chop nws. Ntxiv almond mis nyuj, maple phoov los yog zib mu, cinnamon, vanillin, hiav txwv ntsev rau buckwheat thiab tuav kom txog thaum tus. Thaum kawg, ntxiv txiv maj phaub flakes rau lub tiav lawm porridge thiab do.

Faib cov porridge rau hauv lub tais thiab ntxiv rau berries los yog bananas. Yog tias koj tsis nyiam flakes ntawm txiv maj phaub, koj tuaj yeem ua yam tsis muaj nws.

Daim ntawv qhia naj npawb 3. Buckwheat granola

Cov khoom xyaw:

2 khob oatmeal
1/4 khob nyoos almonds los yog lwm yam txiv ntoo koj nyiam
3/4 khob raw buckwheat
3/4 khob sunflower noob
1/4 khob canola los yog txiv maj phaub roj
1/4 khob zib mu
1/4 teaspoon ntsev
1/2 teaspoon cinnamon
3/4 khob txiv maj phaub flakes
1/2 khob qhuav txiv hmab txiv ntoo ntawm koj xaiv
ib pinch ntawm vanillin.

Ua noj. Muab txhua yam tshwj tsis yog txiv maj phaub thiab cov txiv hmab txiv ntoo qhuav rau hauv ib lub tais nyias. Preheat qhov cub kom 150 degrees thiab ci qhov sib tov nyob rau hauv nws li ib teev nyob rau hauv ib tug hlau phaj lined nrog ci ntawv, stirring txhua ib nrab teev. Tom qab ntawd tshem tawm me ntsis gilded granola thiab ntxiv cov txiv maj phaub thiab cov txiv hmab txiv ntoo qhuav.

Pab nrog mis nyuj los yog yoghurt unflavored.

Daim ntawv qhia naj npawb 4. Buckwheat risotto nrog nceb

Cov khoom xyaw:

2 tablespoons txiv hmab txiv ntoo roj los yog lwm yam zaub roj
1 ½ khob ntawm dos, diced rau hauv me me pieces;
1 1/2 khob buckwheat
2 khob tws nceb
2 cloves ntawm minced qej;
1 khob qhuav dawb wine
4 khob zaub stock
1/3 khob grated Parmesan
1/2 khob tsev cheese tsawg tsawg
1/4 khob finely tws parsley
hiav txwv ntsev thiab freshly av kua txob mus saj.

Ua noj. Tshav cov roj nyob rau hauv ib lub tob frying lauj kaub nrog ib tug tuab hauv qab thiab ntxiv dos thiab buckwheat muaj, noj rau li 10 feeb, stirring tas li.

Tom qab ntawd ntxiv cov tws nceb nyob rau ntawd, sib tov txhua yam zoo thiab ua noj rau lwm 10 feeb, nplawm qee zaus nrog risotto. Tom qab ntawd ntxiv qej, sib tov txhua yam zoo, thiab tom qab ib feeb, ncuav nyob rau hauv lub cawu cub.

Thaum lub caw yog absorbed, ntxiv broth thiab coj risotto mus rau ib tug boil tshaj medium tshav kub. Tom qab ntawd txo cov cua sov thiab ua noj kom txog thaum cov kua yuav luag evaporated (li 10 feeb). Thaum kawg, ntxiv parmesan thiab tsev cheese, sib tov txhua yam kom huv si thiab tsuas yog ntxiv me ntsis ntsev thiab kua txob mus saj. Salting lub risotto yog qhov zoo tshaj plaws tom qab koj tau ntxiv cov cheese, vim tias Parmesan nws tus kheej yog qab ntsev heev thiab nws muaj peev xwm oversalt lub tais yog tias koj ntxiv ntsev thaum pib.

Teem lub risotto rau ntawm daim phiaj, sprinkle nrog tshiab parsley thiab pab.