Ena ke sejo se seholo bakeng sa pikiniki kapa bakeng sa mofuta o fapaneng oa nyehelo sebakeng se pota-pota. U ka boela ua sebelisa lijo-thollo tse ling kapa li-pastas tse nyenyane ho e-na le mahala- Iseraele kapa Merabe ea Mediterranean e ntle, joalo ka farro, harese, kapa lijo-thollo tse ling tse tiileng .
Freekeh (e bitsoa mahala-kah mme ka linako tse ling e bitsoa farik) ke koro e neng e kotuloa ha e sa le monyenyane ebile e le e tala. E halikiloe holim'a mollo, e siea e tiile, e tsitsitse ka hare ho lijo-thollo. Tatso e hlalosoa e le lefatšey, nutty le ho tsuba hanyenyane. Le hoja bolokolohi bo bile le lijo tse tloaelehileng Lijong tsa Bochabela bo Hare ka lilemo tse makholo, li ntse li atisa ho tsebahala hammoho le lijo tse ling tse kang quinoa e tummeng haholo.
Leha ho le joalo, bolokolohi ba mahala bo bonahala ka mokhoa o tsotehang oa limatlafatsi. E fokotseha haholo empa e na le protheine e ngata le fiber. Lintho tse peli tsa protheine le fiber li u thusa hore u lule u e-na le nako e teletsana, e ka thusang mang kapa mang ho tsepamisa maikutlo holima taolo ea bona ea boima kapa ho fokotsa boima ba 'mele Tlhahlobo ea eona e tlaase ea glycemic (wholegrain freekeh GI = 43) e boetse e etsa hore e be khetho e ntle ho batho ba laolang lefu la tsoekere kapa ba lekang ho boloka tsoekere ea bona ea mali e tsitsitse. E le holimo holimo, lijo-thollo tsena tse monate li boetse li na le tšepe, calcium le zinc, 'me li sebetsa joaloka li-prebiotic, li khothalletsa ho hōla ha libaktheria tse ntle tsamaisong ea hau ea lijo.
Leha ho le joalo ke habohlokoa ho hlokomela hore freekeh hase khetho ea mahala ea gluten kaha ke sehlahisoa sa koro.
Seo U tla se Hloka
- 1 tablespoon oli ea mohloaare
- Li-ounces tse 16
- li-mushroom (tse kang shiitake, cremini, kapa konopo)
- 2 tablespoons minced
- shallots
- Letsoai le khabisitsoeng le pepere e ncha e le mobu ho latsoa
- Likotlolo tse 3 hoo e batlang e le li-broccoli tse khethiloeng
- ¼ teaspoon pepere e khubelu ea folase
- Likopi tse 1½ tse phehiloe mahalake
Kamoo U ka e Etsang
- Hlakola skillet e kholo holim'a mocheso o mofuthu o phahameng. Eketsa oli. Eketsa li-mushroom le shallots, nako le letsoai le pepere, 'me u tsoe ka metsotso e ka bang 8 ho fihlela mokelikeli o fetohile mouoane' me li-mushroom li fetohile hantle. Eketsa mofereko oa broccoli le pepere e khubelu 'me u tsoele pele ka metsotso e 10 kapa ho fihlela brokoli e phatloha e le monate.
- Fetola motsoako oa meroho ka sekotlolo sa boleng mme u kenye letsoho. Hlakola, joale latsoa mme u fetole li-seasonings, 'me u sebeletse chesang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 187 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 279 mg |
| Li-carbohydrate | 32 g |
| Fiber Fiber | 6 g |
| Liprotheine | 6 g |