Kodi Mungatani Kuti Muzidya Nkhokwe Yoyenera Nthawi Zonse?

01 ya 06

Quinoa: Mbeu Yathanzi, Yotsalira Zambiri

Kamodzi kokha kokha kupezeka m'masitolo ogulitsa zakudya, quinoa imakhala imodzi mwa mbewu zotchuka kwambiri m'masamba a masitolo-ndipo chifukwa chabwino. Ndi mbewu yonse yomwe imakhala ndi ma gramu 8 a mapuloteni. Ndipotu ndi mapuloteni athunthu, omwe ali ndi mapuloteni asanu ndi anayi omwe ali ofunikira kwambiri, omwe sapezeka mu zakudya zokhala ndi zomera. Ndipo ngati icho sichinali chokwanira, quinoa imakhala ndi mavitamini ambiri ndi mavitamini ndi minerals. Zonsezi sikuti zimangopangitsa kuti mbewuyi ikhale chakudya chamtengo wapamwamba komanso imapangitsa kuti iwo azidyera zamasamba komanso zamasamba. Ndipo bonasi yowonjezera? Mbeu imeneyi imakhala yosasuka.

Quinoa imapezeka m'mitundu yambiri kuphatikizapo yoyera, yofiira, yakuda, yofiirira, ndi yachikasu. Yoyera ndi yoyera kwambiri pamene mitundu yakuda imakhala yowonjezera zakudya. Pankhani yophika quinoa, ngati mumadziwa kuphika mpunga mumayika-njirayi ndi yofanana-ngakhale ophika a quinoa osachepera theka la mitundu ya mpunga! Ngakhale pali njira zina zophika quinoa, kuphatikizapo mpunga wophika, njira iyi yokuchepetsera stovetop idzatulutsa quinoa yabwino.

02 a 06

Dziwani Zomwe Mungayesetse

Musanayambe kuphika, muyenera kudziwa momwe mungagwiritsire ntchito quinoa yophika kwambiri; 1/2 chikho ndikutumikira. Quinoa imakula katatu pa kukula pamene yophika, kotero, ngati mukufuna kumaliza ndi makapu 3 a quinoa yophika, yesani kapu imodzi ya quinoa youma. Ngati mukufuna 2 makapu a quinoa yophika, yesani kapu 2/3 ya quinoa youma, ndi zina zotero.

Kuti muphike quinoa, mumagwiritsa ntchito chiŵerengero cha 2: 1 cha madzi kapena quinoa, kapena makapu 2 a madzi pa chikho chimodzi cha quinoa youma. Mungagwiritse ntchito madzi ena pambali pamadzi, monga nkhuku, masamba, kapena msuzi, zomwe zidzakupangitsani kukoma kokoma.

03 a 06

Sungani Quinoa

Quinoa ili ndi chobvala chachilengedwe chomwe chimatchedwa saponin chomwe chingapereke kukoma kowawa kwa tirigu wophika. Pochotsa izi, muyenera kutsuka quinoa kuti muchotse zotsala zilizonse. Ntchitoyi yakhala ikuchitika kale mu bokosi lotchedwa quinoa, koma mukhoza kubwereza njirayi ngati simukudziwa.

Pofuna kutsuka tirigu, tsitsani nyemba zosakanizidwa mu meshiti yabwino ndi kutsuka ndi madzi ozizira kwa mphindi ziwiri kapena zitatu, ndikugwedeza nyembazo ndi manja anu kuchotsa zotsala.

Ngati mulibe mesh strainer, mukhoza kuika quinoa mu mbale yaikulu ya madzi kwa mphindi zingapo, kenako musinthe madzi ndi kubwereza kuti mutsimikize kuti quinoa imatsukidwa bwino. Onetsetsani kuti mukugwedezeka ndi manja anu panthawiyi kuti muchotse zotsala.

04 ya 06

Wosakaniza Quinoa

Ichi ndi sitepe yodzifunira, koma kusamba mbewu kumabweretsa nuttiness ndi kukoma kwake ndipo kumapanga mankhwala okometsetsa omwe amatha (mofanana ndi kupanga mpunga pilaf). Mu saucepan mukukonzekera kuphika quinoa, kuwonjezera mafuta a azitona kapena mafuta a canola ndi kutenthetsa pamsana. Onjezerani quinoa, ndipo pitirizani kuwonetsa mbewu mpaka mutembenukire golide, mphindi 6 mpaka 8. Ingoyang'anani mosamalitsa ndipo pitirizani kuyambitsa monga quinoa ikhoza kuyaka mosavuta.

05 ya 06

Kuphika Quinoa

Mu phumba lomwelo, onjezerani madzi (kapena madzi ena) ndi quinoa, mukukumbukira chiŵerengero chanu cha 2: 1. Sinthani kutentha mpaka pamwamba, ndipo mubweretse madzi ndi quinoa ku chithupsa. Mukafika pa chithupsa chonse, tembenuzani kutentha mpaka sing'anga, perekani chivindikiro pa saucepan, ndipo imani mcherewu kwa mphindi 15, kapena mpaka madzi onse atsekedwa ndipo masowo "atseguka." Ngati pali madzi pang'ono pansi pa poto, mukhoza kuchotsa kutentha koma tisiyeni kwa mphindi zisanu kuti madzi otsala adziwe.

06 ya 06

Gwiritsani kapena kusunga Quinoa

Pamene quinoa yatha kuphika, ikani ndi mphanda. Tsopano mwakonzeka kugwiritsa ntchito quinoa yanu. Mungasangalale mu saladi, monga chakudya cham'mawa, kapena maphikidwe komwe mumakonda kugwiritsa ntchito mpunga monga tsabola wouma.

Ngati simukukonzekera kugwiritsa ntchito quinoa zonse zomwe mwaphika, zikhoza kusungidwa mu chidebe chophimba mu furiji kwa masiku atatu.