Momwe mungapangire Quinoa

Zamkati

• Quinoa saladi ndi phwetekere ndi nkhaka
• Zosakaniza
• Momwe mungakonzekerere
• Mapindu akulu azaumoyo
• Zambiri zamtundu wa quinoa yaiwisi

Quinoa ndiosavuta kupanga ndipo amatha kuphika ngati nyemba kwa mphindi 15, ndi madzi, m'malo mwa mpunga, mwachitsanzo. Komabe, imathanso kudyetsedwa m'mafulemu monga oats kapena ufa wopangira buledi, mikate kapena zikondamoyo, mwachitsanzo.

Ngakhale pamafunika pafupifupi 20 reais pa kg, ndiyabwino kupindulitsa komanso kusinthitsa zakudya.

Mbewuyi, yomwe ndi mtundu wa chimanga chopatsa thanzi kwambiri, kuphatikiza poti ilibe gluteni, ili ndi zomanga thupi kawiri zomwe zimapezeka mu mpunga, motero ndizabwino kwa osadya nyama kapena kwa iwo omwe akuyenera kuwonjezera kuchuluka kwa mapuloteni mchakudya chawo. Kuphatikiza apo, imawonjezera chitetezo chokwanira chifukwa chokhala ndi zinc ndi selenium komanso imachepetsa kusungidwa kwamadzi chifukwa ili ndi potaziyamu ndipo chifukwa imakhala ndi ulusi imathandizanso kuchepa thupi.

Quinoa saladi ndi phwetekere ndi nkhaka

Chinsinsi chosavuta kwambiri ndi saladi yotsitsimula ya quinoa ndi nkhaka ndi phwetekere. Kuphatikiza pa kukhala wokoma, saladi uyu ali ndi zomanga thupi zambiri, zosavuta kupanga komanso zimakutsitsimutsani m'masiku otentha kwambiri mchaka.

Zosakaniza

• 175 g wa quinoa;
• 600 ml ya madzi;
• Tomato 10 amadula magawo;
• ½ nkhaka yodulidwa;
• 3 anyezi wobiriwira wobiriwira;
• Juice madzi a mandimu;
• Mafuta a azitona, tsabola, timbewu tonunkhira, coriander ndi parsley kulawa.

Momwe mungakonzekerere

Thirani quinoa mu poto, onjezerani madzi ndi kubweretsa kwa chithupsa. Kenako muchepetse kutentha, kuphimba ndikuphika quinoa kwa mphindi zina 15 kutentha pang'ono.

Pomaliza, yesani madzi, ngati kuli kofunikira, lolani quinoa kuziziritsa ndikuwonjezera zina ndi zina m'mbale yokometsera, zokometsera momwe mungakondere.

Mapindu akulu azaumoyo

Ubwino wa Quinoa umaphatikizapo kukonza matumbo, kuthandizira kuchepetsa cholesterol ndi shuga wamagazi, komanso kuchepa kwa njala chifukwa ndi chakudya chokhala ndi fiber. Kuphatikiza apo, imathandizanso pakugwira bwino ntchito kwa ubongo chifukwa uli ndi omega 3, imalimbana ndi kuchepa kwa magazi chifukwa ili ndi chitsulo chochuluka ndipo imatha kuteteza kufooka kwa mafupa, popeza ili ndi calcium yambiri.

Phunzirani za zabwino zina za quinoa.

Zambiri zamtundu wa quinoa yaiwisi

Magalamu 100 aliwonse a quinoa ali ndi mchere wambiri, monga iron, phosphorus, ndi Omega 3 ndi 6, omwe ndi mafuta ofunikira mthupi.

Kugwiritsa ntchito quinoa ndi njira yosavuta yowonjezera zakudya ndi ma amino acid ofunikira komanso michere yambiri ndi mavitamini a B zovuta kupanga mbeuyo mosiyanasiyana, njira yabwino kwambiri yolekerera a gluten kapena tirigu.