Gero yana daya daga cikin mafi yawan wakilai da kuma ƙarancin da ba a ƙauna ba kuma ya wuce a lokacin da quinoa ya zama fushin. Wani hatsi ne na farko , wanda ya kasance kusan shekaru 7000 a Asiya da Afirka. Siriya ne mai kyauta kyauta da rashin lafiyanci, saboda haka zai iya kasancewa kyakkyawan zabi ga wadanda muke da damuwa da sauran hatsi. Yana da alkaline, zuciya mai lafiya, yana dauke da furotin 15% kuma yana da hatsi mai sauƙi, ƙananan glycemic. Ya ƙunshi ma'adanai masu yawa, Baminamin B, fiber, kuma lokacin da aka hade tare da legumes na takarda zai samar da cikakken amino acid. 1 kopin hatsi dafafa ya ƙunshi kusan 6 grams na gina jiki. Dole a lura da cewa, gero yana da wadata a cikin goitrogens, abubuwa da zasu hana aikin motsin kafi idan an cinye shi sosai. Ƙashin ƙasa? Ku ci hatsi a daidaitawa, kuma ku ji daɗi!
Cinya gishiri mai sauƙi shine mataki na zaɓin da zai ba da dandano mai kyau ga wannan maɗaukakin macrobiotic. Hakanan zaka iya ƙara ƙananan fayilolin cardamom tare da albasa da karas da kuma ado gilashin da aka gama tare da kwayoyi masu laushi don dutsen Pulao na arewacin Afirka (duba bambancin da ke ƙasa). Wannan tasa mai girma ne tare da Red Lentil Dahl , (musamman ma idan ka kara tsabaamam tsaba zuwa pilaf) ko kuma Sentil Stew tare da Kayan Fasawa.
Abin da Kayi Bukatar
- 1 tablespoon zaitun ko toasted sesame man fetur
- 1 kofin gero
- 1 kananan zaki da albasa (yankakken lafiya)
- 1 karas (yankakken lafiya)
- Babban tsunkule na gishiri a teku
- 3 kofuna waɗanda ruwa mai dumi, kayan lambu mai yalwaci ko 'yan kasuwa masu tsabta
Yadda za a yi shi
- Gasa man zaitun ko man da aka sare a cikin wani nauyi mai zafi 1-quart a kan matsanancin zafi.
- Ƙara gero da ƙoshi da shi na kimanin minti 5, yana motsawa sau da yawa, ko kuma sai girasar ta zama zinariya kuma ya ba da ƙanshi mai ƙanshi.
- Ƙara yankakken albasa da karas zuwa gero, da kuma dafa biyu zuwa minti uku, yana motsawa akai-akai.
- Ƙara gishiri a ruwa da ruwa zuwa kwanon rufi kuma ya motsa sau ɗaya. Ku kawo gero zuwa tafasa, murfin, kuma rage zafi zuwa simmer. Dafa lambun pilaf na minti 30.
- Cire pilaf daga zafi kuma bari ta tsaya, an rufe shi, tsawon minti 5. Fluff gero tare da cokali mai yatsa.
Sauye-sauye Tsarin Mahimmanci
- Ƙara 2 ko 3 a kwantar da hankali (fashe) cardamom pods zuwa gero lokacin da kake ƙara albasa da albasa da aka yanka.
- Ƙara dintsi na 'ya'yan itatuwan naman kazalika da / ko duhu ko zabibi na zinariya kafin su bauta.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 98 |
| Total Fat | 4 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 1 g |
| Cholesterol | 0 MG |
| Sodium | 642 MG |
| Carbohydrates | 15 g |
| Fiber na abinci | 3 g |
| Protein | 4 g |