E aʻo hou e pili ana i kēia'ōlaʻa ola maikaʻi
He aha ka Freekeh?
I ka pōkole, he kānana ka kānana,ʻaʻohe mea'ē aʻe. ʻo ia wale nō. ʻAe, he mea nui aʻe, no laila e heluhelu i ka heluheluʻana. ʻO Freekeh, i kekahi manawa i kuhihewaʻiaʻo "freekah" aiʻole "frikeh") he'ōpiopio'ōmaʻomaʻo ia i'ōwiliʻia ai'ōwiliʻia . Heʻaiʻai ia o ka'eneke olakino maikaʻi, e like me ka palaoa bulgur , nā huapalaa a me nā kīʻaha'ē aʻe .
ʻOiai ua holo kahi hauʻoli no nā kenekulia, hiki ke hoʻihoʻi houʻia kona hoihoi houʻana i kahi'āpana o Oprah kahi i hōʻikeʻia ai ka freekeh i 2010.
ʻO Freekeh kekahi hapa o ka "meaʻai" kahiko a me ka ola olakino e komo pū me ka quinoa a me kaʻaeʻa a he kaulana loa ia i waena o nā mea kanu a me nā meaʻokoʻa . Hiki iāʻoe keʻike i kekahi manawa i ka freekeh i kapaʻiaʻo farik a iʻole pū'ā.
No ke aha e pono ai iaʻu eʻai i Freekeh?
- Fiber, fiber, fiber! Ua hoʻonuiʻia kaʻenehana nui o ka freekeh me ka weightloss (mai ka hoʻopihaʻana o ka fiber a mālama iāʻoe), a ināʻaʻoleʻoe eʻai i kahiʻai kaukino maikaʻi, e hiki paha iāʻoe ke hoʻohana i ka fiber hou i kāuʻai .
- ʻO nā kīʻaha piha e like me ka freekeh ua piha i nā meaʻai e like me ka selenium, potassium, a me ka magnesium.
- E like me ka quinoa , hiki i ka freekeh kahi kumu maikaʻi o ka protein no nā meaʻai a me nā meaʻokoʻa .
Kahi e loaʻa ai Freekeh
ʻO ka nui o nā'āpana Food Foods i kālepaʻoleʻia me nā hua'ē aʻe i hoʻopihapihaʻia, akā, likeʻole me nā huaʻai'ē aʻe,ʻaʻole loa i loaʻa ka freekeh i ka mālaʻai nui. I kekahi manawa, hiki iāʻoe ke loaʻa ke kīkei ma kaʻiole o ka lāhui lāhui, me nā meaʻai'ē aʻe oʻAkau-Komohana.
Ua kūʻai pū mākou i kēia pūʻai aʻo Wegman a me nā'ōkoʻi liʻiliʻi liʻiliʻi a me nā meaʻai lāʻau. Loaʻa nā mea kūʻai ma Freekeh i nā mea kūʻai ma ka pūnaewele. Eia kekahi, aʻo ka mea maʻamau, hiki ke loaʻa ma ka pūnaewele. Hiki mailaʻo ia i kahi hōʻailona mua i loko o ka momari a me kaʻaʻala rosemary. Inā loaʻa iāʻoe kekahi mea'Ākau Kūloko o ka Pākīpika , hiki iā lākou ke kūʻai i kahi huaʻai i laweʻia mai.
E nānā pū i: kūʻai no ka freekeh online
E kanu me Freekeh
Me ka palaoa pīpī,ʻo ka palaoa waleke he hua liʻiliʻi wale nō, akā, kūʻaiʻia ke kūʻaiʻiaʻana e hoʻonui ai i kona hoʻohanaʻana, no ka mea, ua hoʻemiʻia ka manawa kuke akāʻaʻole ia e hoʻololi i kāna meaʻai kūpono. ʻO ka'ōkō aʻaʻoleʻole,ʻo ka homekeh he palaoa ola loa. ʻO ka holoʻokoʻa (hukiʻiʻole) he 45-50 mau minuke e hoʻomehana,ʻoiaiʻo ka'ōwili o ka laulā e lawe i kahi he 15-20 mau minuke e hoʻomaʻamaʻa a hoʻomoʻa maikaʻi.
No ka hoʻomākaukauʻana i ka'elike, makemakeʻoe i kahi liʻiliʻiʻoi aʻe o ka liʻiliʻi o ka wai i ka freekeh, no laila e pili ana i 2 mau'½/2 wai o ka wai aiʻole ka'ōpū puna kiʻi no kēlā me kēia kīʻaha o ke kaʻa. Hoʻokomoʻo Simmer, uhiʻia, no 15-20 mau minuke. Ke hoʻouluʻia ka wai a maikaʻi nā'ōpala, ua makaukau e hoʻohana. E like me nā pasta, makemake kekahi poʻe e kuke i ke kīkele i loko o ka wai paʻakai me kahiʻaila, akā he makemake nui kēia.
Inā ua hoʻohana muaʻoe i ka kukeʻana me nā kīʻaha piha, a laila e nui loa nā manaʻo no ka hoʻohanaʻana i ka freekeh, mai ka salama huapalapala piha, i nā pilafs, nā haʻalulu, nā risottos, ka cabouli a me nā hulu . Inā hiki iāʻoe ke hana i kahi raiki, hiki iāʻoe ke hana me ka freekeh. Kuhi sushi , no?
Kaʻike pilikino Freekeh
Me ka liʻiliʻi o ka momona o ka momona ma ka lawelaweʻana,ʻo ka freekeh he mea momona a momona me ka momonaʻole , a, heʻano, he meaʻaiʻole a me ka vegan ,ʻoiai mai ka palaoa mai,ʻaʻole ia he palaka-free.
ʻO kahi hana kīʻaha (hoʻokahi kīhāhā kīʻaha,'ōmole) loaʻa kahi 8 momona maikaʻi o ka protein , lalo o 130 calories, a me 4 grams o ke fiber . Pono eʻike nā mea Vegetarians a me nāʻumeke i kēlā waihona momona me ka nui o ka lole ināʻo ia kekahi o kou mau manaʻo. A me nā wāhine,ʻo ia hoʻi kahiʻo ia o kou mau manaʻo. Aʻo nā wāhine, ua kiʻekiʻe hoʻi i ka hao .