I-quinoa kunye nesaladi ye-tuna

Ngubani ongayifuniyo enye? isaladi ecebileyo, enempilo kwaye enesondlo? Ukuba kunjalo, sijoyine namhlanje ukufumanisa ukulungiswa kwenye yazo: Ubumnandi obenziwe ngokukodwa ePeru, umhlaba wamafa e-gastronomic ukuba, ngeencasa zabo ezingenakuphikiswa, zonwabe kwaye ziveze iiresiphi ezilula nezilula.

Le saladi, esiza kuthetha ngayo yonke into ebhaliweyo, iyaziwayo Isaladi yequinoa kunye netuna, isidlo esikhawulezayo, esimnandi kwaye esinesondlo kubantu abancinci nabadala. Izithako zayo zixabiso eliphantsi kwaye zifikeleleka lulaNgokukwanjalo, zinemibalabala kwaye ziyaphilisa kangangokuba awuyi kuthandabuza ukuzitya.

Ngoku, bamba izitya zakho, lungisa izithako kwaye masiqalise ukufumanisa incasa kunye noburhabaxa esibonelelwa yile resiphi.

Iresiphi ye-quinoa kunye ne-tuna yesaladi

Izithako

• 1 indebe yequinoa
• Iikomityi zamanzi ze-2
• Itoti enye yetyhuna
• I-1 ilamuni
• 1 iavokhado evuthiweyo
• Amaqanda ama-2 abilisiwe, aqotywe
• 3 iitumato zetsheri
• I-100 gr yeeproni
• Ioli yomnquma
• amagqabi e-mint kunye ne-basil
• Ityiwa kunye nepelepele ukunambitha

Izinto eziphathekayo okanye izitya

• Imbiza yokupheka
• pan
• Isipuni somthi
• Isihluzo
• Bol
• Ibhodi yokusika
• Imela
• Ipleyiti ecaba
• umngundo omncinci ongqukuva

Ukulungiselela

1. Thatha imbiza uze ugalele iQuinoa kuyo kunye neekomityi ezimbini zamanzi kunye nepinki yetyuwa. layita umlilo kwaye indawo yokupheka imizuzu eyi-10.
2. Ngelixa ixesha lihamba, khangela i-pan ukutshisa. Yongeza i-tablespoon yeoli, ngokukhethekileyo ioli yeoli, kunye neeprawns. Gcoba kwimizuzu emi-2 ukuya kwemi-5. Gcina kwindawo epholileyo.
3. Xa iQuinoa sele iphekiwe. susa ekushiseni kwaye ukhuphe kwi-colander. Emva kokuba sinayo ngaphandle kwamanzi, yithathe kwisitya okanye i-refractory.
4. Sika amaqanda abilisiwe abe ngamaqhekeza amancinci okanye izikwere.. Zincede ngebhodi yokusika kunye nemela ebukhali. Ngendlela enye, hlabula iavokhado, susa imbewu kwaye uyinqumle kwizikwere.
5. Geza kwaye usike iitumato Emagumbini kwaye ungalibali susa imbewu.
6. Vula itoti ye tuna kunye yigalele ekomityini.
7. Thatha zonke izithako esizinqumle kumanyathelo angaphambili kunye ne-tuna kwi-refractory kunye neQuinoa. Kwakhona, yongeza iipuniponi ezimbini zeoli, i-pinch yetyuwa kunye nepepper.
8. Gxuma ukulungiselela nge iphalethi okanye icephe lomthi, ukwenzela ukuba isithako ngasinye sixutywe ngokupheleleyo kunye nesinye.
9. Sika i-lemon kwisiqingatha kwaye yongeza ijusi kwisaladi. Gxuma kwakhona, ujonge ityuwa kwaye wongeze kancinci ukuba kukho imfuneko.
10. Ukugqiba, sebenzisa ipleyiti ecaba kwaye, ngoncedo lwe-mold ejikelezayo, bumba isaladi. Yongeza iiprawn ezimbalwa phezulu kwaye ugqibe ukuhlobisa ngamagqabi e-mint okanye i-basil entsha.

Iingcebiso kunye neengcebiso

• Ngaphambi kokuba kuphekwe Iquinoa kufuneka ibe ihlanjululwe kumanzi awahlukeneyo de ulwelo luhambe lucace. Oku ukwenzela ukucoca i-cereal kakuhle kwaye ungadli izinto ezinokubambelela kwiresiphi kamva.
• Ngokubanzi, ityhuna ineoli encinci efakiweyo ukuze ukutya kuhlale kumanzi kwaye kutsha ngaphakathi kwetoti. Nangona kunjalo, ukulungiselela oku akuyomfuneko ukongeza le oli, ukususela ngokukhawuleza siya kongeza iipunipopu ezininzi zeoli yeoli ekulungiseleleni. Ngokufanayo, ukuba ufuna ukubandakanya ioli evela kwi-tuna, unako, kodwa kuphephe ukuquka olunye ulwelo olunamafutha.
• Ukuba ufuna ukusebenzisa isaladi ngokuchukumisa okuneziqholo kunye ne-asidi, unokongeza i-anyanisi ebomvu eqoshiwe kwi-julienne. Kwakhona, ungabeka a icephe leviniga, ngokwencasa yakho.
• Endaweni yoko, ukuba ufuna ntoni incasa egudileyo, eswiti, yongeza kwiresiphi ezinye iinkozo zombona oswiti okanye umbona ophekiweyo.
• Isaladi ayikhuthazwa. emva kwexesha elide ndiyilungisile, kuba i-avocado i-oxidize kwaye umbala wayo utshintsha, ujika ube mnyama kunye namabala.

iinyaniso zondlo

Inxalenye ye Isaladi yeQuinoa kunye neTuna iqulethe phakathi kwe-388 ukuya kwi-390 Kcal, nto leyo eyenza ukuba ibe namandla kakhulu endalo. Ngokudibeneyo, i-11 grams yamanqatha, i-52 grams ye-carbohydrates kunye ne-41 grams yeprotheni. Ngokufanayo, iqhayisa ezinye izondlo ezifana:

• Isodium 892 mg
• Ifayibha 8.3 gr
• Iswekile 6.1 gr
• Iipilisi 22 gr

Ngokulandelayo, isithako sayo esiphambili, iquinoa, inikeza zonke ii-amino acids ezibalulekileyo, ilinganisa umgangatho wayo weproteni nowobisi. Phakathi kwee-amino acids, i ilysinekubalulekile kuphuhliso lobuchopho kunye arginine kunye ne-histidineisiseko sophuhliso lomntu ngexesha lobuntwana. Kwakhona, ityebile kwi i-methionine kunye ne-cystine, kwiiminerali ezifana intsimbi, calcium, phosphorus kunye neevithamini A kunye noC.

Kwakhona, iinkozo zayo zinezondlo ezininzi, ukugqwesa kwixabiso lebhayoloji, isondlo kunye nomgangatho osebenzayo wesiriyeli zemveli, njengengqolowa, umbona, irayisi kunye nehabile. Nangona kunjalo, Ayizizo zonke iintlobo zequinoa ezingenagluten.

Yintoni iQuinoa?

Iquinoa yimifuno yeChenopodiodeae subfamily yase-Amaranthaceae, nangona ngokobugcisa iyimbewu, yaziwa kwaye ihlelwa njenge amazimba.

Ivela kwiindawo eziphakamileyo zeAndes kwabelwana ngayo yiArgentina, iBolivia, iChile nePeru kwaye yayiziinkcubeko zangaphambi kwe-Hispanic ezazifuya kwaye zalima isityalo, sigcina ilifa laso kude kube namhlanje.

Okwangoku, ukusetyenziswa kwayo kuqhelekileyo kwaye imveliso yayo isuka eUnited States, eColombia nasePeru, ukuya kumazwe ahlukeneyo aseYurophu naseAsia, amazwe ayichaza njenge. isityalo esixhathisayo, esinyamezelayo nesisebenzayo ekusetyenzisweni kwamanzi, ngokukwazi ukuziqhelanisa ngokungaqhelekanga, ikwazi ukumelana namaqondo obushushu ukusuka kwi -4 ºC ukuya kwi 38 ªC kwaye ikhule ngokufuma okunxulumeneyo ukusuka kwi-40% ukuya kwi-70%.

Iinyani ezonwabileyo malunga neQuinoa

• Unyaka weHlabathi weQuinoa: INdibano yeZizwe eziManyeneyo ibhengezwe u-2013 njengoNyaka weHlabathi weQuinoa, ekuqapheliseni izenzo zookhokho babantu baseAndean eziye zalondoloza i-cereal njengokutya kwesizukulwana sangoku nesexesha elizayo ngolwazi kunye nezenzo zokuphila ngokuvisisana nendalo. Injongo yoku yayiyiyo kugxininise ingqwalasela yehlabathi kwindima yequinoa kukhuseleko lokutya kunye nesondlo sokuvelisa kunye namazwe atyayo.
• IPeru njengoyena mvelisi mkhulu weQuinoa: IPeru ihleli iminyaka emithathu ilandelelana njengoMvelisi omkhulu kunye noMthengisi weQuinoa kumazwe angaphandle. Ngo-2016, I-Peru ibhalise iitoni ezingama-79.300 zeQuinoa, emele i-53,3% yomthamo wehlabathi, ngokutsho kweSebe lezoLimo kunye nokunkcenkceshela, iMinagri.