Ibhulakufesi likaQuinoa

Le recipe injalo enkulu futhi enamandla, enikezwe igama elithi desayuno, okuwukuphana nje ukuphuza yemvelaphi yasePeruvia, egcwele ukunambitheka, izinhlobonhlobo, i-fiber namavithamini.

El Ibhulakufesi likaQuinoa Kuyisiphuzo esihambisana nesidlo sasekuseni esidumile sabantu basePeruvia noma okuyisidlo sasekuseni esiphelele somuntu ngamunye.  

Le recipe isekelwe ku- I-Quinoa, isithelo esivela ePeru, umndeni we-Quenopodiaceae, okukhona kuwo izinhlobo eziningana izici zazo ezijikelezayo phakathi kwamaqabunga e-rhombic nezimbali ezincane ezihlelwe ngamaqoqo. Amaqabunga amancane kanye nembewu ziningi kakhulu onyakeni futhi ngokuvamile ziyadliwa.

Izithelo zayo zisetshenziselwa I-Peruvian gastronomy, kokubili ukwenza amajusi, izitsha nama-dessert, lapho futhi kungenye yezithelo eziyintandokazi zomphakathi zokugcwalisa, ukuhambisana nokugqamisa okunye ukudla.

Ngokufanayo, lesi sithelo kokubili Culinary futhi okwelapha, njengoba abantu basePeruvia beyincoma ngokuqukethwe kwayo kwe-fiber ephezulu ukuphelelwa amanzi emzimbeni kanye nokulawula ukuphuma kwamathumbu womuntu ngamunye. Ngaphezu kwalokho, isetshenziswa njengosizo lokujikeleza nokuvimbela inhliziyo.

Quinoa Breakfast Recipe

Izithako

• 200 g we-quinoa
• 2 amahhabhula amakhulu aluhlaza
• Iyunithi engu-1 ye-quince (isihlahla esi-pinkish esinegatsha elinezimbali ezimhlophe noma eziphinki esithelo saso siphuzi futhi siyadliwa, sisetshenziselwa ukwenza ama-jellies namaswidi)
• 5 wezipuni ushukela
• Ama-clove ayi-5
• Izinti ezimbili zesinamoni
• 2 wezipuni amazambane noma cornstarch
• ¼ uphayinaphu (oqoshiwe)
• 2 amalitha amanzi
• 100 ml kalamula noma ijusi lewolintshi
• 1 noma 2 amakhasi awolintshi avuthiwe

Izinto ezengeziwe

• 1 ibhodwe elijulile
• I-Blender
• Ujeke omkhulu noma indishi
• I-strainer noma isisefo
• 1 isipuni sokhuni noma imfoloko

Ukulungiselela

1. Okokuqala uqala ngokulungiselela a uswidi. Ngalokho, engeza izipuni ezi-5 zikashukela ebhodweni elikhulu, vumela i-caramelize futhi ugovuze kancane kancane ngesipuni sokhuni.
2. Lapho ushukela u-blonde, wehlisa ukushisa ku- ubuncane futhi uqhubeke ushaya kuze kube yilapho uthola umbala we-mahogany, lapho ufika kuwo wengeze amalitha amabili amanzi kancane kancane.
3. Lapho amanzi eba mnyama futhi i-caramel ihlakazekile, engeza ama-apula. oqoshiwe ngaphambilini, i-quince, i-Quinoa, ama-clove, isinamoni. Bilisa phezu komlilo ophakathi Imizuzu ye-10
4. Uma izithako sezithambile, engeza uphayinaphu ongu-¼, ikhasi lewolintshi elingu-1. Phekela 10 eminye imizuzu
5. Uma konke sekuphekiwe, cisha ilangabi uliyeke liphumule. Susa ama-clove, isinamoni, nezinye izithako eziqinile. Lahla amanzi kanye nokweqile ku- i-blender
6. Faka uketshezi oseluvele luhlanganisiwe ejekeni noma endishini, engeza isipuni esingu-1 noma 2 samazambane noma isitashi sombila ukuze sivumelane, hlanganisa futhi uqiniseke ukuthi awushiyi noma yiziphi izigaxa.. Kuyinketho yokuhluza isiphuzoUma uyidinga, dlulisa ingxube ngesihlungi kuqala ngaphambi kokwengeza isitashi.
7. Ekugcineni, phaka futhi wengeze amaconsi ambalwa kalamula noma ijusi yewolintshi ukuyinika i-acidity edingekayo

Amathiphu neziphakamiso

Ukudla kwasekuseni bekungeke kuphele ngaphandle kokuthi a ingilazi ecebile futhi enomsoco ye-quinoa, okulungiselelwa kwayo kukhululekile futhi kuyashesha, okuvumela ukuthi ihunyushwe nganoma yisiphi isikhathi kanye nesenzakalo. Nokho, naphezu kokuba iresiphi elula, nazi ezinye iziphakamiso nezincomo ukuze ukulungiselela kwakho kube yimpumelelo.

• I-Quinoa iyadingeka hlambulula emanzini ahlukahlukene kuze kuphele uketshezi. Lokhu ukuze uhlanze isithelo kahle futhi ungadli izinto ezingabambelela egobolondweni le-majar.
• Kufanele isetshenziswe njalo ama-apula aluhlaza, Ugogo Smith noma izinhlobonhlobo ezifanayo. Lezi azihlutshiwe, zivele zisikwe bese kukhishwa imbewu kanye nomgogodla oqinile.
• Izikhathi eziningi, asikho isidingo sokuhluza isiphuzo. Izingcezu ezisele, ngemva kokuhlanganisa yonke into, zithambile futhi zibushelelezi, ziyadliwa ngokuphelele
• Isiphuzo singathathwa lisivivi, lisivivi, lisendaweni noma libanda. Ingabuye igcinwe esiqandisini izinsuku ezi-2 noma ezi-3 ngaphambi kokuba i-apula liqale ukulahlekelwa umbala futhi libe mnyama.
• Hlanganisa zonke izithako njengoba kuchaziwe ekulungiseleleni iresiphi, kungaba ozikhethela. Lokhu kungenziwa futhi ukuhlanganisa ngemfoloko isithelo ngasinye
• Izinti zikasinamoni, ama-clove, namapeel awolintshi angaqoqwa endaweni eyodwa isikhwama sendwangu futhi ziboshwe ngobumnene zingathulwa ekulungiseni. Lezi zizokhipha ama-flavour, iphunga kanye nezakhiwo zazo ngaphandle kokusabalalisa ngokuhlelekile kuyo yonke ingxube, kuzoba lula futhi ukukususa uma sekuyisikhathi sokwenza uketshezi lokulungiselela.

Umnikelo wokudla okunempilo

Isithelo ngasinye sangaphakathi kule recipe sine izakhiwo eziningi, amavithamini namaminerali ezivuna umzimba, mayelana nokujikeleza, ukufakwa kwe-hydration kanye ne-immunology. Ngenxa yalezi zizathu, futhi ukuze sikwazise futhi ufunde ngakho konke ozokusebenzisa, ukubuyekezwa okufushane kwalezi zithako:

Kuwo wonke amagremu ayi-100 we-quinoa:

• Okuqukethwe kwekhalori - 370 kcal
• Amaprotheni 14 gr
• Amakhabhohayidrethi angu-64 gr
• I-lipids - 6 g
• I-fiber 7 gr
• Vitamin C 22 ml
• I-calcium 47 ml
• I-ayina 4.6 ml

Lawa magugu aye aqashelwa kabanzi ngawo high quality amaprotheni, ecebile ikakhulukazi ngama-amino acid abalulekile kanye nokuqukethwe kwayo kwama-carbohydrate, ikhiqiza izinkomba eziphansi ze-glycemic futhi ikhiqiza ikhwalithi engcono yokudla okunempilo nokusebenza uma kuqhathaniswa nezinhlamvu zokusanhlamvu ezifana nommbila.  

Ku-100 g wama-apula aluhlaza:

• Okuqukethwe kwekhalori - 55 kcal
• Amakhabhohayidrethi angu-14 gr
• Ushukela olula 11 gr
• I-fiber 2 gr
• I-sodium 2 gr

I-apula eliluhlaza linikeza ama-calories ambalwa kodwa a inani elikhulu lamanzi, okwenza kube lula ukugeleza kwamanzi emzimbeni; kanye nokuthekelisa ifayibha eningi, amavithamini, amaminerali nezinye izinto ezinenzuzo kuwo wonke umzimba.

Kuwo wonke amagremu ayi-100 wequince:

• Amakhalori - 57 g
• Amafutha aphelele 0.1 gr
• Cholesterol 0 mg
• I-Sodium 4 mg
• Potassium 197 mg
• Amakhabhohayidrethi angu-15 gr
• Amaprotheni 0.4 gr

Ngaphezu kwalokho, ine-a umthombo ophakeme amavithamini C, B12, B6, calcium, iron ne-magnesium.