Recipe ena e joalo e kgolo ebile e matla, e filoeng lebitso la desayuno, e leng ho fana feela ka seatla se bulehileng seno ea tšimoloho ea Peru, e tletseng tatso, mefuta-futa, fiber le divithamini.
El Quinoa lijo tsa hoseng Ke seno se tsamaeang le lijo tsa hoseng tse tsebahalang tsa batho ba Peruvia kapa seo ha e le hantle ke lijo tsa hoseng tse felletseng tsa motho ka mong.
Recipe ena e thehiloe ho Quinoa, litholoana tse tsoang Peru, lelapa la Quenopodiaceae, leo ho lona ho nang le mefuta e 'maloa eo litšobotsi tsa eona li potolohang pakeng tsa makhasi a rhombic le lipalesa tse nyenyane tse hlophisitsoeng ka lihlopha. Makhasi a manyenyane le lipeo li ngata haholo selemo le hangata lia jeoa.
Litholoana tsa eona li sebelisetsoa Peruvian gastronomy, ka bobeli ho etsa lero, lijana le li-dessert, moo hape e leng e 'ngoe ea litholoana tse ratoang tsa sechaba ho tlatsa, ho tsamaea le ho totobatsa lijo tse ling.
Ka ho tšoanang, tholoana ena ke ea culinary le meriana, kaha batho ba Peru ba e khothalletsa hore e be le fiber e ngata bakeng sa ho felloa ke metsi 'meleng le taolo ea ho tsoa mala tsa motho ka mong. Ho feta moo, e sebelisoa e le thuso bakeng sa ho potoloha le ho thibela pelo.
Recipe ea lijo tsa hoseng tsa Quinoa
Lijo
- 200 g ea quinoa
- 2 liapole tse kholo tse tala
- 1 unit ea quince (sefate se pinki se makala haholo se nang le lipalesa tse tšoeu kapa tse pinki tseo litholoana tsa tsona li leng mosehla ebile li jeoa, sena se sebelisetsoa ho etsa jellies le lipompong)
- 5 tablespoons tsoekere
- Li-clove tse 5
- Dithupa tse 5 tsa sinamone
- 2 tablespoons litapole kapa cornstarch
- ¼ phaenapole (e khaotsoeng)
- 2 lilithara tsa metsi
- 100 ml ea lero la lemone kapa lamunu
- Makhapetla a 1 kapa a 2 a butsoitseng a lamunu
Lisebelisoa tse eketsehileng
- Pitsa e 1 e tebileng
- Blender
- Nkho e kholo kapa sekotlolo
- Sefefo kapa sefe
- 1 khaba ea lehong kapa fereko
Litokisetso
- Pele u qala ka ho lokisetsa a lipompong. Bakeng sa seo, eketsa likhaba tse 5 tsa tsoekere ka pitsa e kholo, e lumelle hore e be caramelize 'me e sisinyehe hanyane ka hanyane ka khaba ea lepolanka.
- Ha tsoekere e le blonde, fokotsa mocheso ho bonyane 'me u tsoele pele ho otla ho fihlela ho fumanoa' mala oa mahogany, ha o fihla, butle-butle kopanya lilithara tse peli tsa metsi.
- Ha metsi a fetoha lefifi 'me caramel e senyehile, eketsa liapole. e sehiloeng pele, quince, Quinoa, cloves, sinamone. Tlisa ho pheha ka mocheso o mahareng bakeng sa Metsotso ea 10
- Ha metsoako e le bonolo, eketsa ¼ phaenapole, lekhapetla le le leng la lamunu. Pheha bakeng sa Metsotso e meng e 10
- Ha tsohle li phehiloe, tima lelakabe 'me u le tlohele hore le phomole. Tlosa li-clove, sinamone le lisebelisoa tse ling tse thata. Lahla metsi le ho feteletseng ho blender
- Beha mokelikeli o seng o ntse o kopantsoe ka nkho kapa sekotlolo, eketsa 1 kapa 2 tablespoons ea litapole kapa starch ea poone ho etsa hore e tsitsane, kopanya 'me u etse bonnete ba hore u se ke ua siea li-clumps.. Ke boikhethelo ho sefa senoHaeba u e hloka, fetisa motsoako ka strainer pele u eketsa starch.
- Qetellong, sebeletsa 'me u kenye marotholi a seng makae a lero la lemone kapa lamunu ho e fa acidity e hlokahalang
Malebela le litlhahiso
Lijo tsa hoseng li ke ke tsa phethahala ntle le a khalase e ruileng le e nang le phepo ea quinoa, eo tokisetso ea eona e phutholohileng le e potlakileng, e lumellang hore e hlalosoe ka nako leha e le efe le ketsahalong efe kapa efe. Leha ho le joalo, ho sa tsotellehe ho ba recipe e bonolo, mona ke tse ling litlhahiso le likhothaletso hore boitokisetso ba hao bo atlehe.
- Quinoa e loketse hlatsoa metsing a fapaneng ho fihlela mokelikeli o hlaka. Sena e le ho hloekisa litholoana hantle 'me u se ke ua ja lintho tse ka khomarelang khetla ea majar.
- E lokela ho sebelisoa kamehla liapole tse tala, Nkhono Smith kapa mefuta e fapaneng e tšoanang. Tsena ha li eboloe, li khaoloa feela 'me lipeo le motsoako o thata lia tlosoa.
- Makhetlo a mangata, ha ho hlokahale ho sefa seno. Likotoana tse setseng, ka mor'a ho kopanya ntho e 'ngoe le e' ngoe, li bonolo ebile li boreleli, li jeoa ka ho feletseng
- Seno se ka nkoa e fofo, e foofo, e sebakeng kapa e hatsetse. E ka boela ea bolokoa ka sehatsetsing matsatsi a 2 kapa a 3 pele apole e qala ho lahleheloa ke 'mala le ho fifala.
- Kopanya lisebelisoa tsohle joalokaha ho hlalositsoe ho lokiseng recipe, e ka ba khetho. Sena le sona se ka etsoa ho kopanya ka fereko tholoana ka nngwe
- Lithupa tsa sinamone, li-clove, le likhapetla tsa lamunu li ka bokelloa e le 'ngoe mokotla oa lesela 'me li tlanngoe ka bonolo li ka thakholoa ho lokisetsa. Tsena li tla lokolla litatso, monko le thepa ea tsona ntle le ho hasana ka mokhoa o sa laoleheng ho pholletsa le motsoako, hape ho tla ba bonolo ho tlosa ha nako ea ho etsa mokelikeli e le mokelikeli.
Monehelo oa phepo e nepahetseng
Tholoana e 'ngoe le e' ngoe ea ka hare ho risepe ena e na le thepa e ngata, livithamine le liminerale tse ratang 'mele, mabapi le phallo ea mali, hydration le immunology. Ka mabaka ana, le ho u tsebisa le ho ithuta ka tsohle tseo u tla li sebelisa, tlhahlobo e khutšoane ea e 'ngoe le e' ngoe ea metsoako ena:
Bakeng sa 100 gr ea quinoa:
- Lik'hilojule - 370 kcal
- Liprotheine tse 14 gr
- Lik'habohaedreite 64 g
- Lipids - 6 g
- fiber 7 gr
- Vithamine C 22 ml
- Calcium 47 ml
- Aene 4.6 ml
Litekanyetso tsena li 'nile tsa amoheloa hohle bakeng sa tsona protheine ea boleng bo holimo, haholo-holo e ruileng ka li-amino acid tsa bohlokoa le bakeng sa lik'habohaedreite tsa eona, e hlahisang li-indices tse tlaase tsa glycemic le ho hlahisa boleng bo botle ba phepo e nepahetseng le bo sebetsang ha bo bapisoa le lijo-thollo tse kang poone.
Bakeng sa 100 g ea liapole tse tala:
- Lik'hilojule - 55 kcal
- Lik'habohaedreite 14 g
- Tsoekere e bonolo 11 gr
- fiber 2 gr
- Sodium 2 gr
Apole e tala e fana ka lik'hilojule tse seng kae empa e metsi a mangata, e leng ho nolofalletsang ho phalla ha metsi 'meleng; hammoho le ho romela ntle fiber e ngata, divithamini, liminerale le lintho tse ling tse molemo ho pholletsa le 'mele.
Bakeng sa 100 gr e 'ngoe le e 'ngoe ea quince:
- Lik'hilojule - 57 g
- Kakaretso ea mafura 0.1 gr
- K'holeseterole 0 mg
- Sodium 4 mg ,.
- Potasiamo 197 mg
- Lik'habohaedreite 15 g
- Liprotheine tse 0.4 gr
Ho phaella moo, e na le a seliba se phahameng vithamine C, B12, B6, calcium, tšepe le magnesium.
