Chii chinonzi furawa yemupunga?

Zvemukati

• Hukuru hutano mabhenefiti
• Mutengo uye kupi kwekutenga
• Ungazviita sei kumba
• Mapepa ane furawa yemupunga
• Gluten yemahara coxinha recipe
• Pancake recipe neupfu hwemupunga

Hupfu hwemupunga ndicho chigadzirwa chinoonekwa mushure mekugaya mupunga, unogona kuva chena kana shava, zvichisiyana zvakanyanya muuwandu hweshinda dziripo muupfu, iyo iri pamusoro pesadza reruvara.

Rudzi urwu rweupfu Gluten-isina uye inogona kushandiswa mukugadzirira kweakasiyana madhishi, kubva kupayi kusvika kuchingwa kana makeke, semuenzaniso, uye nekudaro inzvimbo yakanakisa kutsiva yakajairwa hupfu hwevarwere vecliac.

Uye zvakare, nekuda kwekuumbwa kwayo mu fiber uye yakaoma makabhohaidhiretsi, furawa yemupunga inogona zvakare kushandiswa mukuremerwa kudya chikafu kutsiva mamwe marudzi eupfu nekuchengetedza zvinonaka zvinonaka zvezvakasiyana ndiro.

Hukuru hutano mabhenefiti

Iwo mabhenefiti erudzi urwu rweupfu anonyanya kuenderana nehupamhi hwayo fiber:

• Inodzivirira kupatira uye inofambisa mashandiro emukati;
• Inobvisa chepfu uye imwe tsvina kubva muura;
• Inoderedza cholesterol yakaipa mumuviri;
• Inoderedza kunzwa kwekugara uine nzara;
• Inodzora mashuga eropa.

Nekuda kwezvakanaka zvese izvi, kushandiswa kweupfu hwemupunga kunobatsira kudzivirira kutanga kwezvirwere zvakasiyana senge diverticulitis, type 2 chirwere cheshuga, kuzvimbirwa nedzimwe mhando dzechirwere chekoloni.

Aya mabhenefiti zvakare akakwirira muhupfu hwakagadzirwa nemupunga wakasviba, sezvo iwo aine huwandu hwakawanda hwefibisi mukuumbwa kwavo.

Mutengo uye kupi kwekutenga

Hupfu hwemupunga hunowanikwa mune mamwe masupamaketi nezvitoro zvekudya zvine hutano, uye hwakajairika muzvitoro zvekudya zveAsia, sezvo ichishandiswa kazhinji munyika dzakaita seJapan, China kana India.

Ichi chigadzirwa chine mutengo unogona kusiyana pakati pe5 ne30 reais ye1 kg, zvinoenderana nechiratidzo nenzvimbo yekutenga. Kazhinji, hupfu hwakakwana hunodhura kupfuura uhwo hwakagadzirwa nemupunga muchena.

Ungazviita sei kumba

Kunyangwe ichikwanisa kutengwa yakagadzirwa, hupfu uhwu hunogona zvakare kugadzirwa zviri nyore kumba uchishandisa mupunga wezviyo. Kuti uite kudaro, unofanirwa:

1. Isa magiramu mazana mashanu emupunga mu blender, processor yekudya kana grinder yekofi;
2. Chinja mudziyo uye sanganisa upfu kusvikira wawana kusagadzikana kunodiwa;
3. Dzokorora nhanho mbiri nemupunga wakasara kusvikira wawana huwandu hwakakodzera.

Rudzi rwemupunga wakasarudzwa hunofanira kusiyana zvichienderana nerudzi rweupfu hwaunoda. Nekudaro, kugadzira hupfu hwese, shandisa tsanga dzese dzemupunga, uku uchigadzira furawa yakajairika, shandisa tsanga chena.

Mapepa ane furawa yemupunga

Hupfu hwemupunga hunogona kushandiswa munenge mabhiisikopo ezuva nezuva, zvichiita kuti ive nzvimbo huru yeupfu hwegorosi mukugadzirira ndiro dzisina gluten. Mamwe mazano ndeaya:

Gluten yemahara coxinha recipe

Iyi coxinha inogona kudyiwa neavo vane matambudziko emudumbu, kunyanya mune varwere veecliac, vasina kurasikirwa nekuravira kwayo. Nezve izvo, zvakafanira:

• 2 makapu eupfu hwemupunga;
• 2 makapu ehuku stock;
• 1 tablespoon yetira;
• Munyu kuravira;
• Cornmeal kana manioc furawa.

Wedzera muto uye mafuta muhari uye uuye kumota, wobva wawedzera munyu kuravira uye neupfu hwemupunga. Nyatsomira zvakanaka kusvikira wawana musanganiswa wakafanana wozoisa mukanyiwa panzvimbo yakatsetseka uye yakazorwa mafuta. Knead the dough nemaoko ako kwemaminetsi mashanu uye wozobvisa chimedu, vhura icho muruoko rwako uye isa iyo yaunoda kuzadza. Vhara mukanyiwa, uupfuure muzai rakarohwa, ipapo muupfu hwezviyo kana manioc uye furaya.

Pancake recipe neupfu hwemupunga

Iyo furawa yemupunga inoita kuti zvikwanise kugadzirira pancake isina-gluten, nekuti izvi unofanirwa kushandisa zvinotevera zvinoshandiswa:

• 1 mukombe wemukaka
• 1 kapu yemupunga weupunga;
• 1 tablespoon yakanyunguduka mafuta;
• 1 teaspoon kubika muto;
• 1 zai;
• 1 tablespoon shuga.

Wedzera furawa, kubika poda, shuga uye munyu mundiro. Mune imwe, sanganisa mukaka, bota uye zai, uchishandisa whisk. Wedzera uyu musanganiswa nemidziyo yakaoma uye fambisa zvakanaka. Wobva wawedzera ladle yehupfu mugango rekutsvaira uye rega riite shava pamativi ese.