Nzira yekugadzira Quinoa

Zvemukati

• Quinoa saladi nemadomasi uye cucumber
• Zvinoshandiswa
• Kugadzirira sei
• Hukuru hutano mabhenefiti
• Ruzivo rwehutano hweiyo mbishi quinoa

Quinoa yakapusa kugadzira uye inogona kubikwa nenzira yebhinzi kwemaminitsi gumi nemashanu, nemvura, kutsiva mupunga, semuenzaniso. Nekudaro, inogona zvakare kudyiwa mumaflakes akadai seoats kana muchimiro cheupfu hwekugadzira chingwa, makeke kana mapekeki, semuenzaniso.

Kunyangwe ichidhura avhareji makumi maviri reais pakg imwe, yakanakisa pakuvandudza uye kusiyanisa chikafu.

Mbeu iyi, inova mhando yezviyo zvinovaka muviri, pamusoro pekusava negluten, ine mapuroteni ari mune mupunga zvakapetwa kaviri, saka yakanaka kune vanodya nyama kana kune avo vanofanirwa kuwedzera huwandu hweprotein muzvikafu zvavo. Pamusoro pezvo, inowedzera hutachiona nekuda kwekuita zinc uye selenium uye zvakare inoderedza kuchengetedza kwemvura nekuti ine potasium uye nekuti ine tambo inofarirawo kuonda.

Quinoa saladi nemadomasi uye cucumber

Iresipi yakapusa ndiyo inozorodza quinoa saladi necucumber uye tomato. Kunze kwekunaka, saradhi iyi yakapfuma kwazvo muprotein, iri nyore kugadzira uye inobatsira kukuzorodza mukati memazuva anopisa egore.

Zvinoshandiswa

• 175 g yequinoa;
• 600 ml yemvura;
• 10 madomasi akachekwa kuita zvidimbu;
• ½ akachekwa cucumber;
• 3 hanyanisi akachekwa girini;
• Juice muto wemonimu;
• Maorivhi, mhiripiri, chemindi munyu, coriander uye parsley kuravira.

Kugadzirira sei

Dururira iyo quinoa mupani, wedzera mvura uye uuye kumota. Wobva waderedza kupisa, kufukidza uye kubika iyo quinoa kwemamwe maminetsi gumi nemashanu pamusoro pekupisa kwakaderera.

Chekupedzisira, simbisa mvura, kana zvichidikanwa, rega iyo quinoa itonhore uye wobva wawedzera nezvimwe zvinoshandiswa mundiro yekushandira, mwaka kune zvaunofarira.

Hukuru hutano mabhenefiti

Mabhenefiti eQuinoa anosanganisira kuvandudza ura, kubatsira kudzora cholesterol neshuga yeropa, pamwe nekudzikira kwekuda kudya nekuti chikafu chine fiber. Mukuwedzera, inobatsirawo mukushanda chaiko kwehuropi nekuti yakafuma mu omega 3, inorwisa kupererwa neropa nekuti yakafuma mune iron uye inogona kubatsira kudzivirira osteoporosis, sezvo iine calcium yakawanda.

Dzidza nezve zvimwe zvakakosha zvequinoa.

Ruzivo rwehutano hweiyo mbishi quinoa

Imwe neimwe gramu zana yequinoa ine zvicherwa zvakawanda, senge iron, phosphorus, uye Omega 3 ne6, ayo ari mafuta akakosha emuviri.

Kushandisa quinoa inzira yakapusa yekuwedzera chikafu neakakosha amino acids uye yakanaka dzakasiyana mamaminerari uye mavitamini eiyo B yakaoma kuita iyi mbeu inochinjika, yakasarudzika nzira yeiyo gluten kana gorosi isingashiviriri.