Mbewu ziwiri za Andesan, quinoa ndi amaranth (zomwe zimadziwika kuti kiwicha ku Andes) zakhala zikuyamika padziko lonse chifukwa cha kukoma kwawo kwakukulu komanso katundu wathanzi. Nkhumba zonsezi ndizomwe zimapangidwa ndi mapuloteni mofanana ndi tirigu ndi mpunga, zomwe zili ndi amino acid lysine, komanso chitsulo ndi zakudya zina.
Pali njira zambiri zosangalalira ndi mbewuzi. Nkhumba za quinoa zikuluzikulu kuposa amaranth, omwe tirigu ang'onoang'ono ndi ofanana ndi mbewu za poppy. Quinoa ndi amaranth zikhoza kuphikidwa ngati mpunga ndipo zimakhala ngati saladi wonga saladi . Zonsezi zimakhala ndi mtedza pang'ono komanso zimakhala zokongola. Zonse ziwiri ndi amaranth zingasandulike kukhala "ufa" zomwe zimagwiritsidwa ntchito popanga mkate ndi zinthu zina zophika.
Ku South America, njira yodziwika bwino yokonzekera mbewuzi ndi kupukuta kapena "kuwulutsa," zomwe n'zosavuta kuzichita. Manyowa a amaranth ndi a quinoa ndiwo zakudya zam'mawa zakutchire (zofanana ndi mpunga krispies kapena chiwombankhanga cha chimanga), ndipo zimagwiritsidwanso ntchito kukonzekera chakudya chokwanira mumsewu chomwe chiri ngati mbewu ndi nut. Zimasangalatsa kwambiri "kupatsa" mbewu izi mu skillet, ndipo zimapatsa zokoma zabwino. Amaranth amasonyeza chidwi kwambiri popping ability kulingalira kukula kwake kakang'ono - izo pops kutsegula ndi kutembenuka yoyera ngati mapulogalamu kakang'ono.
Anagwiritsira ntchito mbewuzi zokazinga monga chotupitsa, kapena kuwonjezera pa ma makeke kapena katundu wophika. Aperekenso pamwamba pa mikate kapena thumba, kapena kuwagwedeza pa saladi kuti zikhale bwino.
Chimene Mufuna
- 1/2 mpaka 1 chikho (pre-washed) quinoa kapena amaranth
- 1/2 supuni ya supuni mchere (mwasankha)
- Supuni 1 masamba mafuta (mungakonde)
Momwe Mungapangire Izo
- Quinoa kawirikawiri imatsukidwa musanayambe kusungidwa, zomwe ziyenera kuyankhulidwa m'bokosi. (Ngati sichoncho, yambani quinoa bwinobwino ndipo muwume).
- Kutentha lalikulu skillet pa sing'anga-kutentha kwambiri.
- Onjezerani supuni ya 1/2 ya mafuta a masamba ngati mukukhumba (izi zidzathandiza mchere kumamatira kumbewu kenako ngati mutadya monga mapulosi, koma sikofunika kuti muwone). Onjezani 1/4 chikho cha tirigu, zokwanira kuti mutseke pansi pa poto ndi limodzi lokha. Thirani tirigu ndi supuni yamatabwa pamene iwo akuwombera - mudzamva phokoso ndipo mbewuzo zidzatumphuka pamphuno. Nkhumba za Amaranth zimapanga kwambiri kwambiri ndikusintha kuchokera kumdima wachikasu kupita ku zoyera, pamene mbewu za quinoa zimakhala ndi pulogalamu yowonongeka kwambiri ndikusintha mtundu wofiira wofiira.
- Nkhumbazo zikakhala zikuwuluka, zichotseni kutentha ndikuzipititsa ku mbale kuti ziziziziritsa. Onetsetsani quinoa makamaka ndikuchotseni ku kutentha ngati ndi golide wonyezimira ndi toasted isanayambe kutentha.
- Pitirizani kufalitsa mbewuzo mumagulu. Gwiritsani mbewu zamchere ndi mchere ndikuzitumikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 104 |
| Mafuta Onse | 4 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 586 mg |
| Zakudya | 15 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 3 g |