Zakudya zam'mawa ndi oatmeal zingakhale zosankha zabwino zakusamba, koma mwinamwake mumatopa ndi zakudya ngati mumadya tsiku lililonse chakudya cham'mawa. Ndiko kumene chakudya cham'mawa chimabwera! Pogwiritsa ntchito mkaka wa soya kapena mkaka wina wopanda mkaka kuti uwiritse quinoa, mmalo mwa madzi, umasandutsa tirigu wotchuka woterewa pa chakudya chamadzulo ndi chakudya chamadzulo ndikukhala okonda chakudya cham'mawa. Popanda kutchulidwa palinso gluten kwaulere.
Chophikira cham'mawa chotchedwa quinoa chimaphatikiza chokoleti ndi kanani wa batala kuti azisakaniza kuchokera kumwamba. Ngakhale ndi pang'ono kakale ndi sweetener, chakudya cham'mawa "chakudya" akadali wathanzi kwambiri kuposa shuga wodzaza, kukonzedwa ndi kukonzedwa makatoni-bokosi malonda mu supermarket. Ndipo ali ndi ma gramu 8.1 a puloteni pamtunda poyerekeza ndi ma galamu 10.6 a oatmeal, ndi zakudya zabwino zakudya zam'mawa zomwe zimakhala ndi zakudya zopatsa thanzi kuyamba tsiku.
Yesetsani chakudya cham'mawa cha quinoa ndi chokoleti ndi chipatso cha mandimu nthawi ina pamene mukuyang'ana njira yokoma yosakaniza dongosolo lanu la kadzutsa.
Chimene Mufuna
- ½ chikho
- Kinoya
- 1½ makapu mkaka wa soy kapena mkaka wosakhala mkaka
- Supuni 2 supuni batala
- Supuni 1½ ya koko
- Supuni 1½ kapena mapira a mpunga (osakondera)
Momwe Mungapangire Izo
- Gwiritsani ntchito quinoa ndi mkaka wa soya pa kutentha kwapakati. Phimbani ndi kuphika kwa mphindi 15 kapena mpaka quinoa yatha, kuyambitsa nthawi zambiri.
- Pamene quinoa ikadali yotentha, imbani mu batala, kiriko, ndi sweetener.
- Amapereka mowolowa manja.
Zomwe zimapatsa thanzi, potumikira (kuchokera kuChalorieCount):
- Zikhala: 668
- Mafuta: 28g
- Sodium: 337mg
- Fiber: 12g
- Mapuloteni: 31g
Monga quinoa? Pano pali mapiritsi ochepa omwe ali ndi thanzi komanso mapuloteni ambiri omwe amayesera:
* Cook's Note:
Quinoa yakhala tiri "iyo" tirigu chifukwa chabwino. Omwe amagwiritsidwa ntchito mopambanitsa ndi akatswiri azaumoyo, quinoa ndi imodzi mwa mapuloteni abwino kwambiri omwe alipo. Ndi mapuloteni athunthu, omwe amatanthauza zonse zisanu ndi zinayi zamtengo wapatali wa amino acid. Ilinso ndi mitsempha yambiri kusiyana ndi mbewu zina, zomwe zingakuthandizeni kukhalabe nthawi yaitali komanso zingakutetezeni ku matenda a mtima, inunso.
Kuwonjezera apo, quinoa ili ndi mavitamini ndi minerals ofunikira kuti ukhale wathanzi, monga lysine, magnesium, vitamini B2 ndi manganese. Zakudya zimenezi zimathandizira kupanga mphamvu, shuga ya magazi, kukula kwa minofu ndi kukonza ndi kutetezedwa kuzipangizo zaulere, mwazinthu zina zaumoyo. Ndi zonse zomwe zili mu kapu ya kadzutsa, ndani sakufuna kuyamba tsiku lawo ndi quinoa ya kadzutsa?
Chinsinsi choyambirira chinkapezeka mu The Everything Vegan Cookbook ndi Jolinda Hackett.
Zotsatira:
SELF Nutrition Data. (nd). Quinoa, Chophika Chowona Chakudya Chophika ndi Zamakono. Inabwezeredwa pa November 23, 2016, kuchokera ku http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2
SELF Nutrition Data. (nd). Nthanga, oats, nthawi zonse ndi mofulumira komanso mwamsanga, osati zolimbikitsidwa, zouma [oatmeal, oat akale, oats] Zowona Chakudya & Calories. Inabwezeredwa pa November 23, 2016, kuchokera ku http://nutritiondata.self.com/facts/breakfast-cereals/1597/2
Wilcox, J. (2012, May 31). 7 Ubwino wa Quinoa: Supergrain ya Tsogolo. Inabwezeredwa pa November 23, 2016, kuchokera ku http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 650 |
| Mafuta Onse | 22 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 9 g |
| Cholesterol | 0 mg |
| Sodium | 430 mg |
| Zakudya | 97 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 19 g |