Dzidza kuti nei mupunga uri chikamu chekudya kwakaringana

Zvemukati

• Kubatsirwa kwemupunga wakasviba
• Ruzivo rwehutano hwemupunga
• Chiedza chevheni mupunga recipe
• Mapuroteni-akapfuma mupunga mupunga nemiriwo
• Kurumidza Rice Keke Recipe

Mupunga une hupfumi mumahydrohydrate ane hutano hukuru hwekubatsira ndiko kupihwa kwesimba kunogona kushandiswa nekukurumidza, asi zvakare ine maamino acids, mavitamini uye zvicherwa zvakakosha kumuviri.

Mupunga mapuroteni ukasanganiswa nembesa dzakadai bhinzi, bhinzi, bhinzi, nyemba kana pizi zvinopa mapuroteni akazara emuviri akakosha pakuvaka nyama dzemuviri, uye zvakare anobatsira kusimudzira hutachiona uye kuchengetedza maseru.

Mucheka muchena kana mupunga wakakwenenzverwa ndiwo unonyanya kudyiwa muBrazil asi ndiwo une mavitamini mashoma uye ndosaka zvakakosha kudya miriwo nemiriwo muchikafu chimwe chete kuti uwedzere kukosha kwayo kwehutano, nekuti mavitamini mazhinji aripo husk yemupunga iyo inobviswa panguva yekuchenesa.

Kubatsirwa kwemupunga wakasviba

Zvakanakira mupunga wakasvibira zvine hukama nekuderera pakuonekwa kwezvirwere zvakaita segomarara, chirwere cheshuga, hosha yemoyo uye kufutisa.

Mupunga webrown une zvakawanda zvinovaka muviri, zvicherwa uye zvishoma zvishoma makabhohaidhiretsi pane mupunga chena kana wakakwenenzverwa uyo unorasikirwa nezvikafu mukugadziriswa kwawo. Nekudaro, mupunga wakasviba une B mavitamini, zvicherwa senge zinc, selenium, mhangura uye manganese pamwe nephytochemicals ine antioxidant chiito.

Ruzivo rwehutano hwemupunga

Iko kunwa kwemupunga wakasviba kunobatsira muviri kupfuura quinoa uye amaranth, chikafu chinozivikanwa zvakanyanya nekuda kwehutano hwavo. Izvi zvinokonzerwa ne oryzanol, seti yezvinhu zvirimo mune mupunga wakasviba usina chimwe chikafu chine izvo zvinoenderana nekudzivirira uye kutonga kwezvirwere zvemoyo.

Chiedza chevheni mupunga recipe

Iyi kamukira inonaka uye yakapusa kuita.

Zvinoshandiswa

• 2 makapu emupunga wakasukwa uye wakadururwa brown
• 1 grated hanyanisi
• 5 yakapwanyika garlic clove
• 1 bay shizha
• 1/2 mhiripiri yakagurwa kuita zvidimbu zvidiki
• 4 magirazi emvura
• munyu kuravira

Kugadzirira modhi

Sunga gariki uye hanyanisi mupani wobva waisa mundiro yechoto. Wobva waisa zvimwe zvinoshandiswa mundiro uye ubike kwemaminitsi angangoita makumi maviri, uchiona kuti mupunga wakanyatsoibva pakupedzisira. Kana zvichidikanwa wedzera imwezve mvura irikufashaira wosiya muchoto kusvika yaoma.

Kuti usiyane zvinonaka iwe unogona kuwedzera zvidimbu zvemadomasi, mamwe mabasil mashizha uye chizi diki pamusoro, pakupera kwekubika.

Mapuroteni-akapfuma mupunga mupunga nemiriwo

Zvisungo:

• 100 g yemupunga wemusango
• 100 g yemupunga wakajeka
• 75 g maarumondi
• 1 zucchini
• 2 madzinde e celery
• 1 bhero mhiripiri
• 600 ml yemvura
• 8 okra kana asiparagasi
• 1/2 inogona yezviyo zvakasvibirira
• 1 hanyanisi
• 2 tablespoons maorivhi

Kusvika kumwaka: 1 chilli, 1 pini pepuru nhema, 1 punipuni yekorianderi, 2 mashupuni esoya muto, 2 mashupuni eparsley yakachekwa uye munyu kuravira

Kugadzirira modhi

Sungai onion mumafuta emuorivhi kusvikira ndarama uye wobva wawedzera mupunga, uchikurudzira kwemaminetsi mashoma. Wobva wawedzera mvura, miriwo nemaarumondi. Wobva wawedzera zvinonhuwira asi siya cilantro neparsley kuti zviwedzerwe kumagumo, apo mupunga unenge waoma.

Kuchengetedza mupunga kuti usagunun'una, unofanirwa kugara uchidziisa moto uye usamhanyisa mushure mekuwedzera miriwo mupani.

Kurumidza Rice Keke Recipe

Zvisungo:

• 1/2 mukombe wemukaka tii
• 1 zai
• 1 mukombe weupfu hwegorosi
• 2 mashupuni e grated Parmesan cheese
• 1 tablespoon kubika poda
• 2 makapu emupunga wakabikwa tii
• Munyu, gariki uye mhiripiri nhema kuravira
• 2 maspuni akachekwa parsley
• Frying mafuta

Kugadzirira modhi:

Rova mukaka, zai, furawa, parmesan, poda yekubheka, mupunga, munyu, gariki uye mhiripiri mu blender, kusvikira homogeneous mass yaumbwa. Dururira mundiro uye uwedzere parsley yakakoswa, uchivhenganisa zvakanaka nehupuni. Kuti uwane fry, isa spoonfuls yehupfu mumafuta anopisa, uye rega iite brown. Paunenge uchibvisa kuki, rega idonhe pamapepa matauro kuti ubvise oiri yakawandisa.

Edza kurongedza aya mapapiro nemiti yemunyu inodzidziswa muvhidhiyo inotevera: