Phala la quinoa wathanzi ndi imodzi mwa njira zabwino kwambiri zokondwera ndi quinoa kwa kadzutsa . Ndi zakudya zabwino zamasamba zopangidwa ndi quinoa zomwe zimaphika mu mkaka wa soy kapena mkaka wa amondi, ndi shuga wofiira ndi vanila ndi sinamoni. Kenaka mukhoza kutsitsa zipatso ndi mtedza. Ngakhale kuti njirayi imapatsa timadzi timadzi tokoma ndi pecans kapena hazelnuts, mumatha kusinthanitsa izi ndi zipatso, mtedza, kapena zina zomwe mungakonde. Yesani nthanga za hemp ngati mukufuna chinachake cha Omega komanso chokhazikika, kapena mwina nkhono za khola zosaphika kuti zikhale zokoma m'mawa kwambiri. Kapena, onjezerani pang'ono peresenti ya mapuloteni omwe mumakonda kwambiri kwa mapuloteni ambiri. b rophi mpunga
Ichi ndi chakudya chodzaza masamba, zophika mkaka, wopanda mkaka, komanso chakudya chamadzulo cha gluten. Ngati mumagwiritsa ntchito quinoa popanga chakudya chamadzulo kapena chakudya chamadzulo, mungathe kupanga chotoa chophika pang'ono ndikuchigwiritsa ntchito muzakudya za kadzutsa. Ndipo, ndi njira yabwino yogwiritsira ntchito quinoa yotsalayo .
Monga lingaliro la kadzutsa labwinobwino? Pano pali maphikidwe abwino a zamasamba , kuphatikizapo maphikidwe ochepa a mafuta, maphikidwe ochepa a calories ndi zina.
Chimene Mufuna
- 1 chikho quinoa
- 2 makapu a soy mkaka (kapena mkaka wa amondi kapena chirichonse
- choyimitsa mkaka wamtundu womwe mumakonda )
- 1 Tbsp. shuga wofiira (kapena ntchito
- nthiwati kapena aga
- msuzi wa mpunga wofiira kuti ayambe kusakaniza shuga)
- 1/4 tsp. vanila kuchotsa
- Dash sinamoni (kapena kulawa)
- 1 chikho cha strawberries (kapena zambiri, kutchulidwa)
- Zosankha: mtedza (yesani pecans kapena hazutu)
- Mwasankha:
- Mbeu ya hemp (kapena hemp mapuloteni, kapena mbewu ya chia)
- Zosankha: mafuta a fulakesi (kapena mafuta a kokonati)
Momwe Mungapangire Izo
- Gwiritsani ntchito quinoa ndi mkaka wa soya kapena amondi mu kapu.
- Kuphika pa moto wochepa, oyambitsa nthawi zina, kwa mphindi khumi.
- Onjezani shuga wofiira, sinamoni ndi vanila ndi kutentha kwa mphindi zisanu kapena zisanu ndi chimodzi, mpaka quinoa ndi yofewa.
- Onetsetsani mu strawberries ndi zina zowonjezera zowonongeka ndi kusangalala!
Maphikidwe ngati awa ndi chifukwa chachikulu chotsalira chotoa chotsalira . Ngati muli ndi quinoa yotsalayo, ingobweretsani chitofu pamwamba ndi pafupifupi 1/3 chikho cha milk soy kapena mkaka wosakhala mkaka mpaka mutseketse ndi wotentha, kenaka yikani zotsalirazo.
Mudzakhala ndi zakudya zam'mawa zowonjezera zokhala ndi mavitamini komanso mapuloteni apamwamba.
Chinsinsichi chimapanga ma servings awiri. Ngati simukufuna kusangalala nawo nthawi imodzi, ikani theka la izo pambali musanawonjezere chipatso ndi mtedza pa sitepe yotsiriza. Refrigerate ndi kuigwiritsa ntchito tsiku lotsatira kapena pambuyo pa sabata, kuonjezera mkaka wosapitilira mkaka wosakaniza kuti musinthe. Mukhoza kutenthetsa mu microwave kapena pa stovetop.
Ntchito yonse yowonongeka kuno ikuphika quinoa mu mkaka pang'ono, Kuchokera pamenepo, ndibokosi lopanda kanthu lomwe mungagwiritse ntchito kuwonjezera zokonda zanu zakudya za kadzutsa. Nanga bwanji mafuta a kirimba ndi chokoleti cha quinoa cham'mawa , kapena chokoleti cha chokoleti cha banki ? Amene ayenera kusangalatsa onse awiri ndi akulu. N'zoona kuti pali mapulo, nthochi, mphesa, ndi sinamoni yam'mawa yotchedwa quinoa omwe amawotcha mitundu yonse yowonongeka. Mungathe kubwera mosavuta ndi chilengedwe chanu kuti mupange mbale yabwino ya quinoa porridge.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 281 |
| Mafuta Onse | 4 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 98 mg |
| Zakudya | 54 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 9 g |