Buckwheat: ke eng, melemo le mokhoa oa ho e sebelisa

Litaba

• Tlhahisoleseling ea phepo e nepahetseng
• Mokhoa oa ho sebelisa
• Pancake ea Buckwheat
• Bohobe ba Buckwheat

Buckwheat haele hantle ke peo, eseng thollo joalo ka koro e tloaelehileng. E boetse e tsejoa e le buckwheat, e na le khetla e thata haholo le pinki e lefifi kapa 'mala o sootho, e teng haholo-holo karolong e ka boroa ea Brazil.

Phapang e kholo le molemo oa buckwheat ke hore ha e na gluten mme e ka sebelisoa ho nka sebaka sa phofo e tloaelehileng ho lokiseng mahobe, bohobe, liphae le lijo tse hlabosang. Ntle le moo, ka lebaka la phepo e phahameng ea eona, e ka jeoa sebakeng sa raese kapa ea sebelisoa ho ntlafatsa lisalate le sopho. Bona hore na gluten ke eng le hore na e hokae.

Melemo ea eona ea mantlha ea bophelo bo botle ke:

1. Ntlafatsa ntlafatso ea mali, hobane e ruile ka rutin, phepo e matlafatsang methapo ea mali;
2. Fokotsa kotsi ea ho tsoa mali, bakeng sa ho matlafatsa methapo ea mali;
3. Matlafatsa mesifa ea hau le sesole sa 'mele, ka lebaka la liprotheine tse phahameng;
4. Thibela mafu le botsofali pele ho nako, ka lebaka la boteng ba li-antioxidants tse kang flavonoids;
5. Ntlafatsa tsamaiso ea mala, ka lebaka la fiber ea eona;
6. Thibela lefu la pelo, bakeng sa ho ba le mafura a matle;
7. Fokotsa tlhahiso ea khase le tšilo ea lijo e fokolang haholo-holo ho batho ba sa mamellaneng, kaha ha e na gluten.

Melemo ena e fumanoa haholo-holo ka ts'ebeliso ea khama e felletseng, e ruileng ka fiber, livithamini le liminerale. E ka fumanoa ka sebopeho se felletseng ka ho fetesisa, joalo ka lehlaka, kapa ka sebopeho sa phofo e thumisehileng. Bona hape mokhoa oa ho sebelisa phofo ea raese, phofo e 'ngoe e senang gluten.

Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e fana ka tlhaiso-leseling ea phepo bakeng sa 100 g ea buckwheat e felletseng le e bopehileng joaloka phofo.

Buckwheat e ka sebelisoa ho nka sebaka sa phofo ea koro kapa lijo-thollo tse kang raese le habore, 'me e ka jeoa ka sebopeho sa motoho kapa ea eketsoa ka litokisetso tse kang moro, sopho, mahobe, likuku, pasta le lisalate.

Mokhoa oa ho sebelisa

Ho sebelisa buckwheat sebakeng sa raese, ka salate kapa ka sopho, ha ho hlokahale hore o e ineke pele o pheha. Bohobe, likuku le lipepe tsa pasta, moo ho tla sebelisoa buckwheat sebakeng sa phofo ea setso, litekanyo tse 2 tsa metsi li lokela ho sebelisoa bakeng sa tekanyo e le 'ngoe ea koro.

Ka tlase ke lipepe tse peli tse nang le buckwheat.

Pancake ea Buckwheat

Lisebelisoa:

• 250 ml lebese
• 1 kopi ea phofo ea buckwheat
• 2 pinches ea letsoai
• 1 thispone ea flaxseed hydrated ka ¼ senoelo sa metsi
• 3 tablespoons ea oli ea mohloaare

Mokhoa oa ho itokisa:

Otla lisebelisoa tsohle tsa blender ebe u lokisa li-pancake ka skillet. Lintho ho latsoa.

Bohobe ba Buckwheat

Lisebelisoa:

• Likotlolo tse 1 + 1/4 tsa metsi
• Mahe a 3
• 1/4 senoelo sa oli ea mohloaare
• 1/4 senoelo sa li-chestnut kapa lialmonde
• 1 kopi ea phofo ea buckwheat
• 1 kopi ea phofo ea raese, haholo-holo wholegrain
• 1 khaba ea lijo tse theolelang ea xanthan gum
• 1 khofi ea kofi ea letsoai
• 1 tablespoon ea demerara, sootho kapa coconut tsoekere
• Khaba e le 1 ea chia kapa peo ea flaxseed
• Khaba e le 1 ea soneblomo kapa peo ea sesame
• Khaba e 1 ea phofo e bakang

Mokhoa oa ho itokisa:

Otla metsi, mahe le oli ea mohloaare ka blender. Kenya letsoai, tsoekere, li-chestnut, xanthan gum le buckwheat le phofo ea raese. Tsoela pele ho otla ho fihlela boreleli. Kenya hlama ka sekotlolo ebe u eketsa peo. Kenya tomoso ebe u kopanya le khaba kapa spatula. Emela metsotso e seng mekae hore hlama e nyolohe pele oe beha ka pane e tlotsitsoeng. Beha ontong e futhumetseng pele ho 180 ° C metsotso e ka bang 35 kapa ho fihlela bohobe bo besitsoe.

Ho fumana hore na o hloka ho ja lijo tse se nang gluten, bona matšoao a 7 a hore o ka ba le mamello ea gluten.