Quinoa Breakfast

Iyi resipi yakadaro yakakura uye ine simba, iyo inopiwa zita rokuti desayuno, urwo rwunongova rupo kunwa yePeruvia yakabva, izere nekunaka, zvakasiyana-siyana, fiber uye mavitamini.

El Quinoa Breakfast Icho chinwiwa chinoperekedza chakakurumbira chikafu chemangwanani chePeruvia kana icho chiri chaicho chikafu chemangwanani chemunhu wega wega.  

Iyi recipe inobva pane Quinoa, chibereko chinobva kuPeru, mhuri yeQuenopodiaceae, iyo ine marudzi akawanda ane maitiro anotenderera pakati pemashizha erhombic nemaruva maduku akarongwa mumasumbu. Mashizha madiki uye mhodzi dzakawanda kwazvo kwegore uye kazhinji zvinodyiwa.

Michero yawo inoshandiswa Peruvian gastronomy, zvose kugadzira majusi, ndiro uye zvinwiwa, uko ivo variwo chimwe chezvibereko zvinofarirwa zvevanhu kuzadza, kuperekedza uye kusimbisa zvimwe zvekudya.

Saizvozvowo, chibereko ichi chiri chekudya uye mishonga, sezvo vanhu vePeruvia vachikurudzira nokuda kwehuwandu hwefiber kupera mvura mumuviri uye kudzora kufamba kwe bowel zvemunhu mumwe nemumwe. Mukuwedzera, inoshandiswa seyamuro yekutenderera uye kudzivirira kwemoyo.

Quinoa Breakfast Recipe

Zvimwe

• 200 g yequinoa
• 2 maapuro makuru egirini
• 1 unit yequince (yakanyanya branchy pinkish muti nemaruva machena kana epingi ane michero yero uye inodyiwa, iyi inoshandiswa kugadzira jellies nemasiwiti)
• 5 tablespoons yeshuga
• 5 mavhavha
• 5 sinamoni tsvimbo
• 2 tablespoons mbatatisi kana cornstarch
• ¼ mananasi (akachekwa)
• 2 litita emvura
• 100 ml yeremoni kana muto weorenji
• 1 kana 2 masvuura eorenji akaibva

Zvimwe zvinhu

• 1 hari yakadzika
• Blender
• Chirongo chikuru kana mbiya
• Strainer kana sefa
• 1 chipunu chemuti kana forogo

Kugadzirira

1. Kutanga unotanga nekugadzirira a chihwitsi. Nokuda kweiyo, wedzera mashupuni mashanu eshuga muhari huru, regai caramelize uye simbisai zvishoma nezvishoma nechipunu chehuni.
2. Kana shuga iri blonde, kuderedza kupisa kusvika mashoma uye ramba uchirova kusvikira ruvara rwemahogany rwawanikwa, kana rwasvika, zvishoma nezvishoma unobatanidza marita maviri emvura.
3. Apo mvura inosviba uye caramel yakaparara, wedzera maapuro. yakachekwa kare, quince, Quinoa, cloves, sinamoni. Uyai kumota pamusoro pekupisa kwepakati 10 maminitsi
4. Kana zvigadzirwa zvapfava, wedzera ¼ pineapple, 1 orange peel. Bikira 10 mamwe maminitsi
5. Kana zvinhu zvose zvaibva, bvisa moto uye uite kuti uzorore. Bvisa mavhavha, sinamoni, uye zvimwe zvinhu zvakaoma. Rasa mvura uye yakawandisa mu blender
6. Isa mvura yatove yakasanganiswa mujagi kana mbiya, wedzera 1 kana 2 tablespoons yembatatisi kana chibage starch kuti upe kuwirirana, sanganisa uye iva nechokwadi chokuti hausiyi chero zviputi.. Zviri sarudzo kusvina chinwiwaKana uchizvida, pfuudza musanganiswa nemusefa kutanga usati wawedzera starch.
7. Pakupedzisira, shandisa uye wowedzera madonhwe mashoma eremoni kana muto weorenji kuti upe iyo acidity inodiwa

Mazano uye mazano

Kudya kwemangwanani kwaisazopera pasina a girazi rakapfuma uye rinovaka muviri reQuinoa, iyo kugadzirira kwayo yakasununguka uye inokurumidza, iyo inobvumira kududzirwa chero nguva uye chiitiko. Nekudaro, kunyangwe iri nyore resipi, heano mamwe mazano uye mazano kuti gadziriro yako ibudirire.

• Quinoa inofanirwa sukurudza mumvura dzakasiyana-siyana kusvikira mvura ichibuda pachena. Izvi kuitira kuti uchenese michero zvakanaka uye usapinda zvinhu zvinogona kunamatira kune shell ye majar.
• Inofanira kushandiswa nguva dzose maapuro matema, Granny Smith kana zvakasiyana-siyana. Izvi hazvina kupepetwa, zvinongochekwa uye mhodzi nesimbi yakaoma zvinobviswa.
• Nguva zhinji, hapana chikonzero chekusefa chinwiwa. Zvimedu zvakasara, mushure mekusanganisa zvese, zvinyoro uye zvakatsetseka, zvinodyiwa zvachose
• Chinwiwa chinogona kutorwa kudziirira, kudziya, ambient kana kupindwa nechando. Inogonawo kuchengetwa mufiriji 2 kana 3 mazuva apuro asati atanga kurasikirwa nemuvara uye kusviba.
• Sanganisa zvese zvinongedzo sezvakatsanangurwa mukugadzirira resipi, inogona kuve sarudzo. Izvi zvinogonawo kuitwa mashing neforogo chibereko chimwe nechimwe
• Tsvimbo dzekinamoni, clove, uye mapeel eorenji anogona kuunganidzwa mune imwe bhegi rejira uye akasungwa zvinyoro-nyoro anogona kutangwa kugadziriro. Izvi zvichaburitsa zvinonaka, kunhuhwirira uye zvivakwa pasina kuparadzira zvisina kurongeka mukati memusanganiswa, zvichava zvakare nyore kubvisa kana yave nguva yekunyungudutsa gadziriro.

Mupiro wehutano

Chibereko chimwe nechimwe chemukati mune iyi recipe ine yakakura zvinhu, mavitamini nemaminerari izvo zvinofadza muviri, maererano nekutenderera, hydration uye immunology. Nekuda kwezvikonzero izvi, uye kuti ndikuzivise uye udzidze nezve zvese zvauchadya, wongororo pfupi yechimwe nechimwe chezvisanganiswa izvi:

Pamusoro pe100 gr yequinoa:

• Calories 370 kcal
• Mapuroteni 14 gr
• Carbohydrates 64 gr
• Lipids 6 gr
• Fiber 7 gr
• Vitamin C 22 ml
• Calcium 47 ml
• iron 4.6 ml

Aya maitiro ave achizivikanwa zvakanyanya kune avo high quality protein, kunyanya kupfuma muamino acids inokosha uye nokuda kwehuwandu hwemakhahydrates, inogadzira pasi glycemic indices uye ichipa hutano huri nani uye hunoita hutano hunofananidzwa nezviyo zvezviyo zvakadai sechibage.  

Kune 100 gr yegirini maapuro:

• Calories 55 kcal
• Carbohydrates 14 gr
• Mashuga ari nyore 11 gr
• Fiber 2 gr
• Sodium 2 gr

Apuro regirini rinopa macalorie mashoma asi a huwandu hwemvura, iyo inofambisa hydration yemuviri; pamwe nekutengesa kunze kwakawanda fiber, mavhitamini, zvicherwa uye zvimwe zvinobatsira zvinhu mumuviri wese.

Pamusoro pe100 gr yequince:

• Calories 57 gr
• Mafuta ose 0.1 gr
• Cholesterol 0 mg
• Sodium 4 MG
• Potasium 197 mg
• Carbohydrates 15 gr
• Mapuroteni 0.4 gr

Mukuwedzera, ine a high fountain vhitamini C, B12, B6, calcium, iron uye magnesium.