ʻO kēia meaʻai pēlā nui a mana, i kapaia ka inoa o desayuno, he mea manawalea wale inu no Peruvian kumu, piha i ka ʻono, ʻano like ʻole, fiber a me nā huaora.
El ʻAina kakahiaka Quinoa He mea inu ia e hele pū me ka ʻaina kakahiaka kaulana o nā Peruvians a i ʻole ʻo ia ka ʻaina kakahiaka piha o kēlā me kēia kanaka.
Hoʻokumu ʻia kēia meaʻai ma ka Quinoa, he huaʻai mai Peru, ka ʻohana Quenopodiaceae, nona nā ʻano ʻano like ʻole e kahe ana ma waena o nā lau rhombic a me nā pua liʻiliʻi i hoʻonohonoho ʻia i loko o nā pūʻulu. Nui loa nā lau ʻōpiopio a me nā ʻanoʻano i ka hapa nui o ka makahiki a pinepine he ʻai lākou.
Hoʻohana ʻia kāna mau hua no ʻO ka gastronomy Peruvian, no ka hana ʻana i nā wai, nā kīʻaha a me nā mea ʻono, kahi o lākou kekahi o nā huaʻai punahele o ke kaiāulu e hoʻopiha ai, hele pū a hōʻike i nā meaʻai ʻē aʻe.
Pēlā nō, ʻo kēia huaʻai ka meaʻai a me nā lāʻau ola, oiai ka poe Peruvian paipai ia no kona kiʻekiʻe fiber maʻiʻo no dehydration a me ka mālama ʻana i ka neʻe ʻana o ka ʻōpū o kēlā me kēia kanaka. Eia kekahi, hoʻohana ʻia ia ma ke ʻano he mea kōkua no ka holo ʻana a me ka pale ʻana i ka puʻuwai.
ʻO ka ʻaina kakahiaka Quinoa
Nā meaʻai
- 200 g o Quinoa
- 2 ʻāpala ʻōmaʻomaʻo nui
- 1 ʻāpana quince (lāʻau ʻulaʻula nui loa me nā pua keʻokeʻo a ʻulaʻula paha kona hua melemele a hiki ke ʻai, hoʻohana ʻia kēia e hana i nā jellies a me nā mea ʻono)
- 5 puna o ke kō
- 5 cloves
- Nā lāʻau cinnamon 5
- 2 punetēpē ʻuala a i ʻole kānana
- ¼ pineapple (ʻoki ʻia)
- 2 lita o ka wai
- 100 ml o ka lemon a i ʻole ka wai ʻalani
- 1 a i ʻole 2 ʻili ʻalani pala
Nā mea hou aku
- 1 ipu hohonu
- Pūnaewele
- He hue nui a ipu paha
- Strainer a kānana paha
- 1 puna lāʻau a ʻoki paha
Hoʻomākaukau kālā
- E hoʻomaka mua ʻoe ma ka hoʻomākaukau ʻana i kahi caramelo. No ia mea, e hoʻohui i ka 5 punetēpō o ke kō i loko o kahi ipu hao nui, e hoʻokuʻu i ka caramelize a hoʻoulu liʻiliʻi me ka puna lāʻau.
- Ke blonde ke kō, e hoʻohaʻahaʻa i ka wela i 'oi loa a hoʻomau i ka paʻi ʻana a loaʻa kahi kala mahogany, i ka wā e hiki ai, e hoʻohui mālie i nā lita wai ʻelua.
- Ke ʻeleʻele ka wai a hemo ka caramel, e hoʻohui i nā ʻāpala. ʻoki mua ʻia, quince, Quinoa, cloves, kinamona. E hoʻolapalapa i ka wela wela no NUMNUMX minuke
- Ke palupalu nā mea ʻai, hoʻohui i ¼ pineapple, 1 ʻili ʻalani. Kuke no 10 mau minuke hou aku
- Ke moʻa nā mea a pau, e hoʻopau i ke ahi a hoʻomaha. Wehe i nā cloves, ke kinamona, a me nā mea paʻakikī ʻē aʻe. E hoʻokuʻu i ka wai a me ka nui i loko o ka Hoʻohui
- E kau i ka wai i hui mua ʻia i loko o ka hue a i ʻole ke kīʻaha, hoʻohui i 1 a 2 punetēpē o ka ʻuala a i ʻole ka mākū kulina e hoʻolike ai, hui a mālama pono ʻaʻole e waiho i nā puʻupuʻu.. He koho ke kānana i ka inuInā makemake ʻoe, e hele mua i ka hui ʻana ma o ka kānana ma mua o ka hoʻohui ʻana i ka starch.
- ʻO ka hope, lawelawe a hoʻohui i kekahi mau kulu o ka lemon a i ʻole ka wai ʻalani e hāʻawi i ka acidity pono
Nā kōkua a me nā manaʻo
ʻAʻole paʻa ka ʻaina kakahiaka me ka ʻole a ʻO ke kīʻaha Quinoa waiwai a momona, nona ka hoʻomākaukau ʻana he ʻoluʻolu a wikiwiki hoʻi, e hiki ai ke unuhi ʻia i kēlā me kēia manawa a me nā manawa. Eia nō naʻe, ʻoiai he mea ʻai maʻalahi, eia kekahi nā manaʻo a me nā manaʻo no ka holomua o kou hoomakaukau ana.
- Pono ka Quinoa holoi ma na wai like ole a hiki i ka holo ana o ka wai. ʻO kēia i mea e hoʻomaʻemaʻe maikaʻi ai i ka hua a ʻaʻole e komo i nā mea hiki ke pili i ka pūpū o ka majar.
- Pono e hoʻohana mau ʻia ʻomaʻomaʻo ʻōmaʻomaʻo, Granny Smith a i ʻole kekahi ʻano like. ʻAʻole ʻili ʻia kēia mau mea, ʻoki wale ʻia a wehe ʻia nā hua a me ke kumu paʻa.
- I nā manawa pinepine ʻaʻole pono e kānana i ka inu. ʻO nā ʻāpana i koe, ma hope o ka hui ʻana i nā mea āpau, palupalu a paʻa, hiki ke ʻai ʻia
- Hiki ke inu i ka inu ʻoluʻolu, ʻoluʻolu, ʻoluʻolu a i ʻole ke anuanu. Hiki ke mālama ʻia i loko o ka friji 2 a i ʻole 3 mau lā ma mua o ka hoʻomaka ʻana o ka nalo ʻana o ke kala a ʻeleʻele.
- E hoʻohui i nā meaʻai a pau e like me ka weheweheʻana i ka hoʻomākaukauʻana i ka meaʻai, hiki ke koho. Hiki ke hana i keia e kui ana me ka laau kēlā me kēia hua
- Hiki ke hōʻiliʻili ʻia nā lāʻau kinamona, cloves, a me nā ʻili ʻalani i hoʻokahi ʻeke lole a hiki ke hoʻokuʻu ʻia i ka hoʻomākaukau ʻana. E hoʻokuʻu kēia mau mea i ko lākou ʻono, ʻala a me nā waiwai me ka ʻole o ka hoʻolaha ʻana i ka haunaele i loko o ka hui ʻana, e maʻalahi hoʻi ka wehe ʻana i ka wā e hoʻokahe ai i ka hoʻomākaukau.
Hāʻawi kino
Loaʻa i kēlā me kēia hua i loko o kēia meaʻai nā waiwai nui, nā huaora a me nā minela makemake i ke kino, ma ke ʻano o ke kahe, hydration a me ka immunology. No kēia mau kumu a no ka hoʻomaopopo ʻana iā ʻoe a aʻo e pili ana i nā mea āpau āu e ʻai ai, kahi loiloi pōkole o kēlā me kēia mau meaʻai:
No kēlā me kēia 100 gr o Quinoa:
- Calories 370 Kcal
- Pākē 14 gr
- Kālepa 64 gr
- Lipid 6 gr
- Pili 7 gr
- ʻO ka Vitamin C 22 ml
- ʻO ka calcium 47 ml
- ʻO ka hao 4.6 ml
Ua ʻike nui ʻia kēia mau waiwai no kā lākou protein kiʻekiʻe, waiwai nui i nā ʻakika amino koʻikoʻi a no kona ʻano carbohydrate, e hoʻopuka ana i nā helu glycemic haʻahaʻa a me ka hoʻoulu ʻana i ka meaʻai maikaʻi a me ka maikaʻi o ka hana i hoʻohālikelike ʻia me nā kīʻaha cereal e like me ke kulina.
No ka 100 gr o nā'ōmaʻomaʻo'ōmaʻomaʻo:
- Calories 55 Kcal
- Kālepa 14 gr
- Nā kō maʻalahi 11 gr
- Pili 2 gr
- ʻO ka sodium 2 gr
Hāʻawi ka ʻōmaʻomaʻo ʻōmaʻomaʻo i nā calorie liʻiliʻi akā a wai nui, ka mea e maʻalahi i ka hydration o ke kino; a me ka lawe ʻana aku i ka nui o ka fiber, nā huaora, nā minerala a me nā mea pono ʻē aʻe ma ke kino.
No kēlā me kēia 100 gr o ka quince:
- Kalori 57 gr
- Ka nui o ka momona 0.1 gr
- ʻO Cholesterol 0 mg
- Sodium 4 mg
- Potato 197 mg
- Kālepa 15 gr
- Pākē 0.4 gr
Eia hou, he punawai kiekie o ka huaora C, B12, B6, calcium, hao a me ka magnesium.
