Momwe mungachepetsere ndi Quinoa

Zamkati

• Mtengo wa thanzi wa quinoa yaiwisi pa magalamu 100 aliwonse
• Momwe mungatengere quinoa kuti muchepetse kunenepa
• Maphikidwe a Quinoa

Quinoa amachepetsa chifukwa ndi chopatsa thanzi kwambiri ndipo atha kugwiritsidwa ntchito m'malo mwa mpunga, mwachitsanzo, kuwonjezera chakudya chopatsa thanzi.

Njerezo zili ndi mavitamini, mapuloteni, michere ndi ulusi, zomwe kuwonjezera pakuchepa kwa njala, zimathandizanso matumbo kugwira ntchito, amawongolera cholesterol komanso shuga wamagazi.

Ngakhale ndizovuta kupeza, masamba a Quinoa weniweni, kuphatikiza pa mbewu, atha kugwiritsidwa ntchito popanga msuzi.

Quinoa ali ndi kununkhira kofatsa kwambiri, chifukwa chake, ndikosavuta kuyambitsa zakudya za akulu ndi ana, kutha kuyenda ndi nyama, nsomba kapena mbale ya nkhuku, kukhala cholowa m'malo mwa mpunga.

Mtengo wa thanzi wa quinoa yaiwisi pa magalamu 100 aliwonse

Momwe mungatengere quinoa kuti muchepetse kunenepa

Njira imodzi yotengera quinoa kuti muchepetse thupi ndi kugwiritsa ntchito supuni ya quinoa patsiku, komanso chakudya. Mu ufa, amatha kusakanizidwa ndi madzi kapena chakudya, kale ngati njere, amatha kuphika limodzi ndi masamba kapena saladi. Mofanana ndi quinoa, yang'anani zakudya zina zomwe zingalowe m'malo mwa mpunga ndi pasitala.

Maphikidwe a Quinoa

Madzi ndi Quinoa

• Supuni 3 zodzaza ndi quinoa wonyezimira
• Nthochi 1 wapakatikati
• 10 sing'anga strawberries
• Madzi a malalanje 6

Ikani zinthu zonse mu blender mpaka mutagwiritsa ntchito chisakanizo chofanana. Kutumikira mwamsanga.

Masamba ndi Quinoa

• 1 chikho cha quinoa
• 1/2 chikho grated karoti
• 1/2 chikho chodulidwa nyemba zobiriwira
• 1/2 chikho (kolifulawa) kudula maluwa ang'onoang'ono
• 1/2 anyezi (ang'onoang'ono), odulidwa
• Supuni 1 ya maolivi
• Supuni 2 za maekisi ochepetsedwa
• 1/2 supuni ya supuni mchere
• Chodulidwa parsley kulawa
• Thyme kulawa
• Tsabola wakuda kuti alawe

Phikani nyemba zobiriwira, kolifulawa ndi quinoa kwa mphindi khumi, ndi madzi okha. Kenako tsitsani mafuta a maolivi, anyezi, leek, kuwonjezera nyemba zobiriwira, kolifulawa, karoti wokazinga, quinoa, parsley, thyme, tsabola wakuda ndi mchere, ndikutentha.

Onani zomwe mungachite kuti musamve njala muvidiyo yotsatirayi: