Quinoa Breakfast

Wannan girkin haka yake mai mahimmanci da ƙarfi, wanda aka ba sunan desayuno, wanda kawai karimci ne sha na asalin Peruvian, cike da dandano, iri-iri, fiber da bitamin.

El Quinoa Breakfast Abin sha ne wanda ke tare da shahararren karin kumallo na Peruvians ko kuma shine ainihin cikakken karin kumallo na kowane mutum.  

Wannan girke-girke ya dogara ne akan Quinoa, 'Ya'yan itãcen marmari daga Peru, da Quenopodiaceae iyali, wanda akwai da dama jinsunan wanda halaye kewaya tsakanin rhombic ganye da kuma kananan furanni shirya a gungu. Ganyen matasa da iri suna da yawa a mafi yawan shekara kuma sau da yawa suna cin abinci.

Ana amfani da 'ya'yan itatuwansa Gastronomy na Peruvian, duka don yin ruwan 'ya'yan itace, jita-jita da kayan zaki, inda kuma suna ɗaya daga cikin 'ya'yan itatuwa da aka fi so a cikin al'umma don cika, raka da kuma haskaka sauran abinci.

Hakazalika, wannan 'ya'yan itace ne duka na dafuwa da kuma magani, Tun da mutanen Peruvian sun ba da shawarar shi don babban abun ciki na fiber don rashin ruwa da sarrafa motsin hanji na kowane mutum. Bugu da kari, ana amfani dashi azaman taimako don kewayawa da rigakafin zuciya.

Abincin karin kumallo na Quinoa

Sinadaran

• 200 g na quinoa
• 2 manyan kore apples
• Raka'a 1 na Quince (bishiyar ruwan hoda mai rassa sosai tare da furanni fari ko ruwan hoda waɗanda 'ya'yan itacen rawaya ne kuma ana iya ci, ana amfani da wannan don yin jelly da sweets)
• 5 tablespoons sukari
• 5 cloves
• 5 sandun kirfa
• 2 tablespoons dankalin turawa ko masara
• ¼ abarba (yankakken)
• 2 lita na ruwa
• 100 ml na lemun tsami ko ruwan 'ya'yan itace orange
• 1 ko 2 cikakke peels orange

Ƙarin kayan

• 1 zurfin tukunya
• Sanyawa
• Babban jug ko kwano
• Strainer ko sieve
• 1 cokali na katako ko cokali mai yatsa

Shiri

1. Da farko za ku fara da shirya a alewa. Don haka, ƙara cokali 5 na sukari a cikin babban tukunya, bar shi caramelize da motsawa kadan da cokali na katako.
2. Lokacin da sukari ya yi fari, rage zafi zuwa m a ci gaba da bugun har sai an sami launin mahogany, idan an kai, sai a haɗa lita biyu na ruwa a hankali.
3. Lokacin da ruwan ya zama duhu kuma caramel ya tarwatse, ƙara apples. yankakken baya, Quince, Quinoa, cloves, kirfa. Ku kawo zuwa tafasa a kan matsakaici zafi don 10 minti
4. Lokacin da sinadaran suka yi laushi, ƙara ¼ abarba, bawo orange 1. Cook don 10 karin mintoci
5. Idan komai ya dahu sai a kashe wutar a bar shi ya huta. Cire cloves, kirfa, da sauran abubuwa masu wuya. Zubar da ruwa da wuce haddi a cikin blender
6. Sanya ruwan da aka rigaya ya gauraya a cikin jug ko kwano, a zuba cokali 1 ko 2 na dankalin turawa ko sitaci na masara don ba shi daidaito, a gauraya kuma a tabbata kar a bar wani dunkulewa.. Yana da zaɓi don tace abin shaIdan kuna buƙatarsa, fara fara haɗa cakuda ta cikin mai tacewa kafin ƙara sitaci.
7. A ƙarshe, a yi hidima kuma a ƙara ɗigon lemun tsami ko ruwan lemu don ba shi dole acidity

Nasiha da shawarwari

Abincin karin kumallo ba zai cika ba tare da a Gilashin mai wadata da abinci mai gina jiki na Quinoa, wanda shirye-shiryensa yana da dadi da sauri, wanda ya ba da damar fassara shi a kowane lokaci da lokaci. Koyaya, duk da kasancewa girke-girke mai sauƙi, ga wasu shawarwari da shawarwari domin shirin ku ya fita cikin nasara.

• Quinoa ya zo kurkura a cikin ruwa daban-daban har sai ruwan ya fito fili. Wannan don tsaftace 'ya'yan itace da kyau kuma kada ku sha abubuwan da za su iya jingina da harsashi na majar.
• Ya kamata a yi amfani da shi koyaushe koren tuffa, Granny Smith ko iri iri iri iri. Wadannan ba a kwasfa ba, ana yanke su kawai kuma an cire tsaba da babban tushe.
• Sau da yawa, babu buƙatar tace abin sha. Ragowar ragowar, bayan haɗa komai, suna da taushi da santsi, ana iya ci gaba ɗaya
• Ana iya ɗaukar abin sha dumi, dumi, yanayi ko sanyi. Hakanan ana iya adana shi a cikin firiji kwanaki 2 ko 3 kafin apple ya fara rasa launi kuma ya zama duhu.
• Haɗa duk abubuwan sinadaran kamar yadda aka bayyana a cikin shirye-shiryen girke-girke, yana iya zama na zaɓi. Hakanan ana iya yin hakan mashing da cokali mai yatsa kowane 'ya'yan itace
• Ana iya tattara sandunan kirfa, cloves, da bawon lemu a ɗaya jakar tufa kuma a daure a hankali ana iya kaddamar da su zuwa shirye-shiryen. Wadannan za su saki dadin dandano, kamshi da kaddarorin su ba tare da yaduwa cikin rikice-rikice a cikin cakuda ba, zai kuma zama sauƙin cirewa lokacin da lokaci ya yi don shayar da shirye-shiryen.

Taimakon abinci

Kowane 'ya'yan itace na ciki a cikin wannan girke-girke yana da m Properties, bitamin da kuma ma'adanai wanda ke fifita jiki, ta fuskar zagayawa, hydration da rigakafi. Don waɗannan dalilai, da kuma don sanar da ku da kuma koyi game da duk abin da za ku ci, taƙaitaccen bitar kowane ɗayan waɗannan sinadaran:

Ga kowane 100 g na Quinoa:

• Caloric abun ciki shine 370 kcal
• Sunadaran 14 gr
• Carbohydrates 64 g
• Lipids 6 gr
• Fiber 7 gr
• Vitamin C 22 ml
• Calcium 47 ml
• Iron 4.6 ml

Wadannan dabi'u an san su sosai don su high quality gina jiki, musamman mai arziki a cikin amino acid masu mahimmanci da kuma abubuwan da ke cikin carbohydrate, samar da ƙananan ma'aunin glycemic da samar da ingantacciyar sinadirai da ingancin aiki idan aka kwatanta da hatsi irin su masara.  

Don 100 g na kore apples:

• Caloric abun ciki shine 55 kcal
• Carbohydrates 14 g
• Sauƙaƙan sugars 11 gr
• Fiber 2 gr
• sodium 2 gr

Koren apple yana ba da adadin kuzari kaɗan amma a babban adadin ruwa, wanda ke sauƙaƙe hydration na jiki; haka kuma tana fitar da abubuwa masu yawa na fiber, bitamin, ma'adanai da sauran abubuwa masu amfani a cikin jiki.

Ga kowane 100 g na quince:

• Calories 57 g
• Jimlar mai 0.1 gr
• Cholesterol 0 MG
• Sodium 4 MG
• Potassium 197 MG
• Carbohydrates 15 g
• Sunadaran 0.4 gr

Bugu da kari, yana da a babban marmaro bitamin C, B12, B6, calcium, iron da magnesium.