Gwiritsani ntchito nyemba, zofiira kapena zoyera za quinoa (kapena kuphatikizapo 3) mu Chinsinsi chopanda gluteni cha quinoa yofunika kwambiri. Quinoa ndi msuweni kuti amaranth, ndipo ndi imodzi mwa zakudya zachikale za a Incas. Ndi mapuloteni komanso mavitamini olemera, ndipo poyankhula mwakuya ndi mbewu, quinoa imadyedwa ngati tirigu ndipo ndi njira yabwino kwambiri kwa anthu omwe akuyang'ana mbewu zawo. Ali ndi mbiri yapadera ya amino acid komanso pamodzi ndi amaranth ali ndi mapuloteni apamwamba kwambiri a mbewu zonse. Quinoa imalimbikitsa thupi lonse, komanso impso makamaka. Sikuti ndi quinoa yomwe imakhala ndi mapuloteni, imakhala ndi mavitamini a calcium, iron, ndi B. Zimapanga saladi zabwino ndipo zimatha kuponyedwa ndi mafuta, zitsamba zokomedwa, zotsalira zophika koma zowonongeka kapena zozizira zokazinga. Mukhoza kuwonjezera madzi ndikuwutembenuzira ku Quinoa Porridge, kapena kuwukongoletsera ku Dukoma ndi Zakudya za Quinoa zokoma zokoma ndi maapulo ndi nkhuyu . Ikhoza kugwiritsidwa ntchito mu supu, zakudya zophika komanso masaladi ambiri omwe ali ofunda komanso ozizira. Nthawi zonse tsambani quinoa yanu kuchotsa chopweteka chotchedwa saponin chomwe chimachokera ku chomera. Ambiri amalonda amagulitsa quinoa atsukidwa kale koma nthawi zonse ndimapatsa wanga kutsuka. Malo otentha a quinoa adzasungira, kuzizira kwa masiku 2-3.
Chimene Mufuna
- 2 makapu madzi
- 1 chikho quinoa
- 1 uzitsani mchere (nyanja)
Momwe Mungapangire Izo
Tsukani quinoa ndi kukhetsa bwino. Ikani madzi, quinoa ndi nyanja mchere pang'ono, heavy bottomed saucepan. Ikani pa sing'anga kutentha kwakukulu mpaka ikafika ku chithupsa. Pezani kutentha kutsika, pikani kamodzi, ndi kuphimba mphika. Ikani quinoa kwa mphindi 18-20, mpaka madzi atengeka. Mtengo wa quinoa udzasintha pang'ono ndipo umatulutsa "mchira" waung'ono ngati ukuphika. Lolani kukhala mphindi zisanu pamoto.
Sokonezani quinoa ndi mphanda. Copyright 2014 by Jen Hoy
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 74 |
| Mafuta Onse | 1 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 107 mg |
| Zakudya | 13 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 3 g |