Quinoa ndi tuna saladi

Ndani sakonda imodzi? saladi wolemera, wathanzi komanso wopatsa thanzi? Ngati ndi choncho, gwirizanani nafe lero kuti mudziwe kukonzekera kwa imodzi mwa izo: Chokoma chopangidwa makamaka ku Peru, dziko la gastronomic heritages kuti, ndi zokometsera zawo zosatsutsika, zimakondweretsa ndi kuwulula maphikidwe osavuta komanso osavuta.

Saladi iyi, yomwe tikambirana zolembedwa zonse, ndiyotchuka Quinoa ndi tuna saladi, chakudya chofulumira, chokoma komanso chofunikira kwambiri kwa ana ndi akulu. Zosakaniza zake ndi zotsika mtengo komanso zosavuta kuzipezaMomwemonso, ndi zokongola komanso zochiritsa kotero kuti simudzazengereza kuzidya.

Tsopano, gwirani ziwiya zanu, konzekerani zosakaniza ndi tiyeni tiyambe kupeza zokometsera ndi mawonekedwe omwe Chinsinsichi chimatipatsa.

Chinsinsi cha Saladi ya Quinoa ndi Tuna

Zosakaniza

• 1 chikho cha Quinoa
• Makapu a 2 amadzi
• 1 ikhoza ya tuna
• 1 limón
• 1 avocado wakucha
• 2 mazira owiritsa, otsekedwa
• Tomato 3 wa chitumbuwa
• 100 gr ya prawn
• Mafuta a azitona
• masamba a timbewu ndi basil
• Mchere ndi tsabola kuti mulawe

Zida kapena ziwiya

• Mphika wophika
• Frying pan
• Matabwa supuni
• Chopondera
• zinali
• Gulu lodula
• Knife
• Lathyathyathya mbale
• nkhungu yozungulira yaying'ono

Kukonzekera

1. Tengani mphika ndikutsanulira Quinoa mmenemo pamodzi ndi makapu awiri amadzi ndi mchere pang'ono. kuyatsa moto ndi malo kuphika kwa mphindi 10.
2. Pamene nthawi ikudutsa, pezani poto kuti muwotche. Onjezerani supuni ya mafuta, makamaka mafuta a azitona, ndi prawns. Wiritsani kwa mphindi 2 mpaka 5. Sungani pamalo ozizira.
3. Pamene Quinoa yaphikidwa, chotsani kutentha ndikukhetsa mu colander. Tikakhala ndi popanda madzi, tengerani ku mbale kapena refractory.
4. Dulani mazira owiritsa mu tiziduswa tating'ono kapena mabwalo.. Dzithandizeni ndi bolodi lakuthwa ndi mpeni wakuthwa. Momwemonso, peel avocado, chotsani njerezo ndi kuzidula m’makona.
5. Sambani ndi kudula tomato Mu zipinda ndipo musaiwale chotsani mbewu.
6. Tsegulani chitini cha tuna ndi Thirani m'kapu.
7. Tengani zosakaniza zonse zomwe tazidula m'masitepe am'mbuyomu kuphatikiza tuna ku refractory pamodzi ndi Quinoa. Komanso, kuwonjezera supuni ziwiri za mafuta, uzitsine mchere ndi tsabola.
8. Limbikitsani kukonzekera ndi a phale kapena a supuni yamatabwa, kotero kuti chosakaniza chilichonse chitha kusakanikirana ndi china.
9. Dulani mandimu pakati ndi onjezerani madzi ku saladi. Sakanizaninso, kuyang'ana mchere ndikuwonjezera pang'ono ngati kuli kofunikira.
10. Kuti mumalize, perekani pa mbale yathyathyathya ndipo, mothandizidwa ndi nkhungu yozungulira, pangani saladi. Onjezani ma prawn angapo pamwamba ndikumaliza kukongoletsa ndi masamba a timbewu ta timbewu ta timbewu tonunkhira kapena basil watsopano.

Malangizo ndi malingaliro

• Asanaphike Quinoa iyenera kukhala kuchapidwa m'madzi osiyanasiyana mpaka madziwo atayera. Izi pofuna kuyeretsa phala bwino komanso kuti musamadye zinthu zomwe zingathe kumamatira ku Chinsinsi pambuyo pake.
• Nthawi zambiri, nsomba ya tuna imakhala ndi mafuta pang'ono ophatikizidwa kuti chakudyacho chizikhala chonyowa komanso chatsopano mkati mwa chitoliro. Komabe, pokonzekera izi sikofunikira kuwonjezera mafuta awa, popeza posachedwa tidzawonjezera supuni zingapo za mafuta a azitona pokonzekera. Momwemonso, ngati mukufuna kuphatikiza mafuta a tuna, mutha, koma pewani kuphatikiza mafuta ena amadzimadzi.
• Ngati mukufuna kudya saladi ndi kukhudza zokometsera kwambiri ndi asidi, inu mukhoza kuwonjezera wofiira anyezi akanadulidwa mu julienne. Komanso, mukhoza kuika a supuni ya viniga, malinga ndi kukoma kwanu.
• M'malo mwake, ngati zomwe mukufuna zili kununkhira kosalala, kokoma, onjezani ku Chinsinsi chimanga chotsekemera kapena chimanga chophika.
• Saladi osavomerezeka. atatha nthawi yayitali atakonza, chifukwa mapeyala amatulutsa okosijeni ndipo mtundu wake umasintha, kukhala mdima komanso mawanga.

mfundo zakudya

Gawo la Quinoa saladi ndi tuna lili ndi 388 mpaka 390 kcal, zomwe zimapangitsa kuti zikhale zopatsa mphamvu zachilengedwe. Pamodzi, ali ndi magalamu 11 amafuta, 52 magalamu amafuta ndi 41 magalamu a mapuloteni. Mofananamo, imakhala ndi zakudya zina monga:

• Sodium 892 mg
• CHIKWANGWANI 8.3 gr
• Shuga 6.1 gr
• Lipids 22 gr

M'malo mwake, chinthu chake chachikulu, quinoa, amapereka zonse zofunika amino zidulo, kuyerekezera ubwino wa mapuloteni ake ndi mkaka. Pakati pa amino zidulo, ndi lysinezofunika pakukula kwa ubongo ndi arginine ndi histidinezofunika pa chitukuko cha anthu ali mwana. Komanso, ndi wolemera mu cystine ndi methionine, mu mchere monga hierro, calcium, phosphorous ndi mavitamini A ndi C.

Komanso, mbewu zake ndi zopatsa thanzi kwambiri, kupitilira muyeso wachilengedwe, zakudya zopatsa thanzi komanso zogwira ntchito bwino monga tirigu, chimanga, mpunga ndi oats. Komabe, Si mitundu yonse ya quinoa yomwe ilibe gluten.

Quinoa ndi chiyani?

Quinoa ndi zitsamba zamtundu wa Chenopodiodeae wa Amaranthaceae, ngakhale mwaukadaulo ndi mbewu, amadziwika ndikugawidwa ngati a mbewu yonse.

Amachokera kumapiri a Andes Argentina, Bolivia, Chile ndi Peru ndipo zinali zikhalidwe za anthu a ku Spain zisanayambe kubzala ndi kulima chomeracho, kusunga cholowa chake mpaka lero.

Pakadali pano, kugwiritsidwa ntchito kwake ndikofala ndipo kupanga kwake kumayambira ku United States, Colombia ndi Peru, kupita kumayiko osiyanasiyana ku Europe ndi Asia, mayiko omwe amawafotokoza ngati. chomera chosamva, chololera komanso chogwira ntchito bwino pakugwiritsa ntchito madzi, ndi kusinthasintha kodabwitsaKutha kupirira kutentha kuchokera -4 ºC mpaka 38 ªC ndikukula mu chinyezi kuchokera 40% mpaka 70%.

Zosangalatsa Zokhudza Quinoa

• Chaka Chapadziko Lonse cha Quinoa: Bungwe la United Nations General Assembly adalengeza kuti 2013 ndi Chaka Chapadziko Lonse cha Quinoa, pozindikira zochita za makolo a anthu a ku Andes zomwe zasunga phala monga chakudya cha mibadwo yamakono ndi ya m’tsogolo kudzera m’chidziŵitso ndi zizoloŵezi za kukhala ndi moyo mogwirizana ndi chilengedwe. Cholinga cha izi chinali yang'anani chidwi chapadziko lonse lapansi pantchito ya quinoa muchitetezo chazakudya ndi thanzi m'maiko omwe akupanga ndi kuwononga.
• Peru monga omwe amapanga Quinoa wamkulu: Peru ikhalabe chaka chachitatu motsatizana ngati Wopanga komanso Wotumiza kunja kwa Quinoa padziko lonse lapansi. Mu 2016, Peru idalembetsa matani 79.300 a Quinoa, yomwe inkayimira 53,3% ya voliyumu yapadziko lonse lapansi, malinga ndi Unduna wa Zaulimi ndi Ulimi, Minagri.