Ndiani asingadi imwe? saradhi yakapfuma, ine utano uye inovaka muviri? Kana zvirizvo, tibatane nesu nhasi kuti uwane kugadzirira kwechimwe chazvo: Chikafu chakagadzirwa chaizvo muPeru, nyika ye gastronomic heritages kuti, nekunakirwa kwavo kusingarambike, kunakidza uye kuratidza mabikirwo ari nyore uye ari nyore.
Iyi saladhi, yatichataura pamusoro pezvimwe zvekunyora, ndiyo yakakurumbira Quinoa uye tuna saladhi, chikafu chinokurumidza, chinonaka uye chakakosha zvikuru chevadiki nevakuru. Zvigadzirwa zvayo zvakachipa uye zviri nyore kuwanikwaSaizvozvowo, ane mavara uye anoporesa zvokuti hauzozezi kuapedza.
Iye zvino, tora midziyo yako, gadzirira zvigadzirwa uye ngatitangei kuona zvinonaka uye maumbirwo atinopihwa neresipi iyi.
Quinoa uye Tuna Salad Recipe
Zvimwe
- 1 kapu yequinoa
- 2 makapu emvura
- 1 inogona ye tuna
- 1 ndimu
- 1 yakaibva avocado
- 2 mazai akabikwa, akachekwa
- 3 cherry madomasi
- 100 gr yemaphawuni
- Olive mafuta
- mint uye basil mashizha
- Munyu uye pepper kuravira
Zvishandiso kana midziyo
- Kubika poto
- Kupukuta pani
- Chipunu chehuni
- Sefa
- Bol
- Kucheka bhodhi
- Banga
- Flat plate
- diki round mold
Kugadzirira
- Tora hari wodira Quinoa imomo pamwe chete nemakapu maviri emvura nechipunu chemunyu. kubatidza moto uye nzvimbo yekubika kwemaminitsi gumi.
- Nguva ichipfuura, tsvaga pani yekupisa. Wedzera chipunu chemafuta, zvichida mafuta omuorivhi, uye prawns. Zviisei kwemaminitsi maviri kusvika ku2. Chengetedza munzvimbo inotonhorera.
- Kana Quinoa yakabikwa, bvisa kubva pakupisa uye udire mucolander. Kana tangova nayo pasina mvura, tora mundiro kana refractory.
- Cheka mazai akabikwa muzvidimbu zviduku kana zvikwere.. Zvibatsire nebhodhi rekucheka uye nebanga rakapinza. Nenzira imwe cheteyo, svuura avocado, bvisa mhodzi woicheka kuita zvidimbu.
- Shamba uye ucheke matomatisi Mumakamuri uye usakanganwa bvisa mhodzi.
- Kuvhura tu vatere tu tuna no durura mukapu.
- Tora zvese zvinongedzo zvatakacheka mumatanho apfuura pamwe ne tuna kune refractory pamwe neQuinoa. Zvakare, wedzera mapeji maviri emafuta, pini yemunyu uye pepper.
- Kurudzira kugadzirira ne palette kana a huni hwehuni, kuitira kuti chigadziro chimwe nechimwe chinyatsosanganiswa neimwe.
- Cheka lemon muhafu uye wedzera muto kune saladhi. Kurudzira zvakare, uchitarisa munyu uye kuwedzera zvishoma kana zvichidikanwa.
- Kuti upedze, shandisa pafurafura uye, nerubatsiro rwechifukidzo chakakomberedza, gadzira saladhi. Wedzera ma prawn mashoma pamusoro uye pedzisa kushongedza nemashizha eminti kana basil itsva.
Mazano uye kurudziro
- Asati abikwa Quinoa inofanira kuva rinsed mumvura dzakasiyana-siyana kusvikira mvura ichibuda pachena. Izvi kuitira kuti uchenese zviyo zvakanaka uye usapinda zvinhu zvinogona kuomerera kune resipi gare gare.
- Kazhinji, tuna ine mafuta mashoma anosanganisirwa kuitira kuti chikafu chigare chakanyorova uye chitsva mukati megaba. Zvakadaro, nokuda kwegadziriro iyi hazvifanirwe kuwedzera mafuta aya, kubva munguva pfupi tichawedzera mashupuni akawanda emafuta emuorivhi mukugadzirira. Saizvozvo, kana iwe uchida kuisa mafuta kubva ku tuna, unogona, asi dzivisa kusanganisira imwe mvura ine mafuta.
- Kana iwe uchida kudya saladhi nekubata zvakanyanya zvinonhuwira uye acid, unogona kuwedzera red onion yakagurwa mujulienne. Uyezve, unogona kuisa a tablespoon vhiniga, maererano nekuravira kwako.
- Pane kudaro, kana izvo zvaunoda zviri kupfava, kunotapira, wedzera kune resipi zvimwe tsanga dzechibage chinotapira kana chibage chakabikwa.
- Salad haina kukurudzirwa. mushure menguva refu ndakaigadzira, nekuti avocado rinoita oxidize uye ruvara rwaro runoshanduka, kusviba uye nemavara.
zvinovaka muviri chokwadi
Chikamu che Quinoa Salad neTuna ine pakati pe388 kusvika 390 Kcal, iyo inoita kuti ive huru yekupa simba kwechisikigo. Pamwe chete, ine 11 magiramu emafuta, 52 magiramu emacarbohydrates uye 41 magiramu emapuroteni. Saizvozvowo, inozvirumbidza nezvimwe zvinovaka muviri zvakadai se:
- Sodium 892 mg
- Fiber 8.3 gr
- Shuga 6.1 gr
- Lipids 22 gr
Zvakare, chinhu chayo chikuru, iyo quinoa, inopa ese akakosha amino acids, kuenzanisa kunaka kwayo kweprotein kune yemukaka. Pakati peamino acids, iyo lysinezvakakosha pakukura kwehuropi uye arginine uye histidinezvakakosha pakukura kwevanhu panguva yehudiki. Zvakare, yakapfuma mukati cystine uye methionine, muzvicherwa zvakaita se hierro, calcium, phosphorus uye mavitamini A uye C.
Uyewo, zviyo zvayo zvinovaka muviri zvakanyanya, inodarika mukukosha kwebiological, zvinovaka muviri uye zvinoshanda zvemhando yezviyo zvechinyakare, zvakaita segorosi, chibage, mupunga nemapfunde. Zvakadaro, Haasi marudzi ese equinoa asina gluten.
Chii chinonzi Quinoa?
Quinoa muriwo weChenopodiodeae subfamily yeAmaranthaceae, kunyangwe zvehunyanzvi iri mhodzi, inozivikanwa uye inorongwa se zviyo zvose.
Inowanikwa kunzvimbo dzakakwirira dzeAndes yakagovaniswa neArgentina, Bolivia, Chile nePeru uye yakanga iri tsika dzekare dzevaHispanic dzakagadzira uye kurima chirimwa ichi, kuchengetedza nhaka yayo kusvika nhasi.
Parizvino, kushandiswa kwayo kwakajairika uye kugadzirwa kwayo kunobva kuUnited States, Colombia nePeru, kuenda kunyika dzakasiyana muEurope neAsia, nyika dzinoitsanangura se. chirimwa chinoshingirira, chinoshingirira uye chinoshanda mukushandisa mvura, nekuchinjika kunoshamisa, kukwanisa kumira tembiricha kubva -4 ºC kusvika 38 ªC uye kukura muhunyoro kubva pa40% kusvika 70%.
Zvinonakidza Chokwadi nezveQuinoa
- Gore Renyika Dzese reQuinoa: Musangano weUnited Nations General Assembly yakazivisa 2013 seGore Renyika Dzese reQuinoa, mukucherechedza miitiro yemadzitateguru emarudzi eAndean ayo akachengetedza zviyo sezvokudya zvezvizvarwa zvazvino uye zvichauya kuburikidza neruzivo nemiitiro yekurarama mukuwirirana nezvisikwa. Chinangwa cheizvi chaiva tarisa kutarisa kwepasirese pane basa requinoa mukudya uye kuchengetedzeka kwehutano hwenyika dzinogadzira uye dzinodya.
- Peru semugadziri mukuru weQuinoa: Peru inosara kwegore rechitatu rakateedzana seMugadziri mukuru uye Exporter weQuinoa munyika. Muna 2016, Peru yakanyoresa 79.300 matani eQuinoa, iyo yaimiririra 53,3% yehuwandu hwenyika, maererano neBazi rezvekurima nekudiridza, Minagri.
