Le recipe injalo enkulu kwaye inamandla, elinikwe igama lika desayuno, nto leyo ebonisa isisa nje ukusela yemvelaphi yasePeruvia, egcwele incasa, iindidi, ifayibha kunye namavithamini.
El Isidlo sakusasa saseQuinoa Sisiselo esikhapha isidlo sakusasa esidumileyo sabantu basePeru okanye eso sisidlo sakusasa esipheleleyo somntu ngamnye.
Le recipe isekelwe kwi- Quinoa, isiqhamo esivela ePeru, intsapho ye-Quenopodiaceae, apho kukho iintlobo ezininzi ezineempawu ezijikelezayo phakathi kwamagqabi e-rhombic kunye neentyantyambo ezincinci ezihlelwe ngamaqoqo. Amagqabi amancinci kunye nembewu zininzi kakhulu enyakeni kwaye rhoqo ziyatyiwa.
Iziqhamo zayo zisetyenziselwa I-Peruvian gastronomy, zombini ukwenza iijusi, izitya kunye needessert, apho nazo zingenye yeziqhamo ezizithandayo zoluntu ukuzalisa, ukukhapha kunye nokugqamisa okunye ukutya.
Ngokufanayo, esi siqhamo sibili zokupheka kunye amayeza, ekubeni abantu basePeruvia bayayincoma ngomxholo wayo ophezulu wefiber ukuphelelwa ngamanzi emzimbeni kunye nokulawula ukuhamba kwamathumbu yomntu ngamnye. Ukongeza, isetyenziswa njengoncedo lokujikeleza kunye nokuthintela intliziyo.
Quinoa Breakfast Recipe
Izithako
- 200 gr yequinoa
- 2 iiapile ezinkulu eziluhlaza
- Iyunithi enye yequince (umthi onamasebe apinki kakhulu oneentyantyambo ezimhlophe okanye ezipinki ezineziqhamo ezityheli kwaye ziyatyiwa, oku kusetyenziselwa ukwenza iijeli kunye neelekese)
- Iipuniwe ezi-5 zeswekile
- Ii-clove ezi-5
- 5 iintonga zesinamon
- 2 iitapile okanye cornstarch
- I-¼ yephayinaphu (inqunyulwe)
- Iilitha ezi-2 zamanzi
- I-100 ml yejusi ye-lemon okanye i-orange
- I-1 okanye i-2 yamaxolo e-orenji avuthiweyo
Izinto ezongezelelweyo
- 1 imbiza enzulu
- Inwele
- Ijagi enkulu okanye isitya
- Isihluzi okanye isisefo
- 1 icephe lomthi okanye ifolokhwe
Ukulungiselela
- Okokuqala uqala ngokulungiselela a ilekese. Ngaloo nto, yongeza iipunipopu ezi-5 zeswekile kwisitya esikhulu, vumela i-caramelize kwaye uvuselele kancinci kancinci ngecephe leplanga.
- Xa iswekile i-blonde, yehlisa ubushushu ukuya ubuncinci kwaye uqhubeke ubetha de ufumane umbala we-mahogany, xa ufika kuwo yongeza iilitha ezimbini zamanzi kancinci kancinci.
- Xa amanzi ejika abe mnyama kwaye i-caramel ichithekile, yongeza ii-apula. yanqunyulwa ngaphambili, iquince, iQuinoa, i-cloves, i-sinamon. Yizise kwithumba phezu kobushushu obuphakathi Imizuzu ye10
- Xa izithako zithambile, yongeza i-¼ yepayinapile, ixolo le-orenji eli-1. Phekela 10 eminye imizuzu
- Xa yonke into iphekiwe, cima ilangatye kwaye uphumle. Susa i-cloves, i-sinamon, kunye nezinye izithako ezinzima. Lahla amanzi kunye nokugqithisa kwi- i-blender
- Beka ulwelo esele ludityanisiwe kwijagi okanye kwisitya, yongeza i-1 okanye i-2 yecephe yetapile okanye i-corn starch ukuyinika ukuhambelana, xuba kwaye uqinisekise ukuba ungashiyi naziphi na iziqhumane.. Kukhethwa ukuhluza isiseloUkuba uyayifuna, dlulisa umxube kwisihluzi kuqala ngaphambi kokuba wongeze isitashi.
- Ekugqibeleni, phaka kwaye wongeze amathontsi ambalwa e-lemon okanye ijusi ye-orenji ukuyinika ubumuncu obuyimfuneko
Iingcebiso kunye neengcebiso
Isidlo sakusasa besingayi kugqitywa ngaphandle kokuba a iglasi etyebileyo nenesondlo yeQuinoa, ukulungiselelwa kwayo kukhululekile kwaye ngokukhawuleza, okukuvumela ukuba itolikwe nanini na nanini na. Nangona kunjalo, nangona iresiphi elula, nantsi ezinye iingcebiso kunye neengcebiso ukuze amalungiselelo akho aphume ngempumelelo.
- Iquinoa ifanelekile hlambulula kumanzi awahlukeneyo de ulwelo luhambe lucace. Oku ukwenzela ukucoca isiqhamo kakuhle kwaye ungadli izinto ezinokubambelela kwigobolondo le-majar.
- Kufuneka isoloko isetyenziswa iiapile eziluhlaza, Ugogo Smith okanye iindidi ezifanayo. Ezi azihlutywanga, zisikwa nje kwaye imbewu kunye nombindi oqinileyo ziyasuswa.
- Mamaxesha amaninzi, akukho mfuneko yokuhluza isiselo. Amasuntswana ashiyekileyo, emva kokudibanisa yonke into, athambile kwaye agudileyo, ayatyiwa ngokupheleleyo
- Isiselo sinokuthathwa idikidiki, idikidiki, ikwindawo engqongileyo okanye ibanda. Iyakwazi ukugcinwa efrijini iintsuku ezi-2 okanye ezi-3 ngaphambi kokuba i-apula iqale ukulahlekelwa ngumbala kwaye ibe mnyama.
- Hlanganisa zonke izithako njengoko kuchaziwe ekulungiseleleni iresiphi, kunokuzikhethela. Oku kunokwenziwa ukuhlanganisa ngefolokhwe isiqhamo ngasinye
- Izinti ze-Cinnamon, ii-cloves, kunye neepeli ze-orenji zinokuqokelelwa kwelinye ingxowa ilaphu kwaye zibotshwe ngobunono zinokuqaliswa kulungiselelo. Ezi ziya kukhulula iincasa zazo, ivumba kunye neempawu ngaphandle kokusasaza ngokungahambi kakuhle kulo lonke umxube, kuya kuba lula ukususa xa ilixesha lokunyibilikisa ukulungiswa.
Igalelo lesondlo
Isiqhamo ngasinye sangaphakathi kule recipe sinayo iipropathi ezininzi, iivithamini kunye neeminerali ezithanda umzimba, ngokwemijikelezo, i-hydration kunye ne-immunology. Ngenxa yezi zizathu, kwaye ukuze ukwazise kwaye ufunde malunga nayo yonke into oza kuyisebenzisa, uphononongo olufutshane lwesithako ngasinye kwezi:
Nge-100 gr nganye yeQuinoa:
- Iikhalori 370 Kcal
- Iiprotheni 14 gr
- Iicarbohydrates 64 gr
- I-Lipids 6 gr
- Ifayibha 7 gr
- I-Vitamin C 22 ml
- Icalcium 47 ml
- I-ayina 4.6 ml
La maxabiso aye amkelwa ngokubanzi ngokwawo umgangatho ophezulu weprotheyini, ngokukodwa isityebi kwii-amino acids ezibalulekileyo kunye nomxholo wayo we-carbohydrate, ukuvelisa i-indices ye-glycemic ephantsi kunye nokuvelisa isondlo esingcono kunye nomgangatho osebenzayo xa kuthelekiswa neenkozo ze-cereal ezifana nombona.
Nge-100 gr yama-apile aluhlaza:
- Iikhalori 55 Kcal
- Iicarbohydrates 14 gr
- Iishukela ezilula 11 gr
- Ifayibha 2 gr
- Isodium 2 gr
Iapile eluhlaza inika iikhalori ezimbalwa kodwa a isixa esikhulu samanzi, eyenza lula ukuhanjiswa kwamanzi emzimbeni; kunye nokuthumela ngaphandle ifayibha ezininzi, iivithamini, iiminerali kunye nezinye izinto eziluncedo kuwo wonke umzimba.
Nge-100 gr nganye yequince:
- Iikhalori 57 gr
- Amafutha ewonke 0.1 gr
- Ikholesterol 0 mg
- Isodiyam 4 mg
- Potasium 197 mg
- Iicarbohydrates 15 gr
- Iiprotheni 0.4 gr
Ukongeza, ine-a umthombo ophezulu iivithamin C, B12, B6, calcium, iron kunye nemagnesium.
