Ubwino Wathanzi la Mtedza

Zamkati

• Kodi manyuchi ndi chiyani?
• Ubwino wa Manyowa Pathanzi
• Momwe Mungadye Mtedza
• Onaninso za

Ngakhale lili ndi dzina, manyuchi si chingamu. Imeneyi ndi njere yakale komanso yomwe mungafune kusinthana ndi quinoa wanu wokondedwa.

Kodi manyuchi ndi chiyani?

Mbewu yakale yopanda gilateni imakhala yosakondera, yokoma pang'ono, ndipo imapezekanso ngati ufa. Monga ufa wa tirigu wonse, ndi njira yopatsa thanzi komanso yopanda gilateni pazakudya zophikidwa, koma mtundu wina wa binder, monga xanthan chingamu, mazira azungu, kapena gelatin yosasangalatsa, idzafunika kuonetsetsa kuti mankhwala omaliza amakhala pamodzi. chabwino.

Ubwino wa Manyowa Pathanzi

Theka la chikho cha manyuchi osaphika amapereka ma calories 316, 10 magalamu a protein ndi 6.4 magalamu a fiber, zomwe zimakhala zopatsa chidwi kwambiri pambewu. Mapuloteni amathandiza thupi lanu kumanga ndi kukonzanso minofu, ndipo fiber imathandizira kuti m'mimba mwanu muzikhala pafupipafupi. Zakudya zopatsa thanzi zimakhutiritsanso njala yanu nthawi yayitali komanso zimathandizira kuchepetsa cholesterol. Madzi odzaza mavitamini ndi mchere, manyuchi ndi malo opatsa thanzi. Lili ndi mavitamini a B (niacin, riboflavin ndi thiamin), omwe amafunikira kuti athandize kusintha chakudya kukhala mphamvu, komanso magnesium, calcium, ndi phosphorous zomwe ndizofunikira pathanzi. Mbewu za manyuchi zilinso ndi ayironi, yomwe imafunika kupanga maselo ofiira a magazi, ndi potaziyamu, yomwe ndi yofunika kwambiri kuti magazi azithamanga.

Momwe Mungadye Mtedza

Mtedza wambewu wonse, makamaka, wowoneka bwino, wowoneka bwino, utha kugwiritsidwa ntchito m'malo mwa mpunga, balere, kapena pasitala ngati mbale yosavuta (Monga momwe zilili ndi Chinsinsi cha Mtedza Wothira ndi Ma Shiitake ndi Mazira Okazinga), mu mphika wa tirigu, woponyedwamo saladi, mphodza, kapena supu. (Yesani Kale, White Bean, ndi Tomato Sorghum Msuzi.) Itha ngakhale "kutumphuka," yofanana ndi mbuluuli, zomwe zimadzetsa chakudya chokoma, chopatsa thanzi.

Popanda Mtima

Mayendedwe:

1. Ikani 1/4 chikho cha manyuchi muthumba laling'ono lofiirira. Pindani pamwamba kawiri kuti mutseke, ndi microwave pamphindi 2-3, kutengera microwave yanu. (Chotsani pamene kutuluka kwatsika mpaka masekondi 5-6 pakati pa pops.)

Onaninso za