Dal Kalini Ndi Quinoa

Zakudya Zofunikira (potumikira)

Malori - 330

Fat - 3g

Carbs - 59g

Mapuloteni - 18g

Nthawi Yonse 60 min
Konzani mphindi 15 , Cook 45 min
Mapemphero 4 (1 chikho + 1/2 chikho quinoa)

Mphuno ndi mbewu zomwe zimadyedwa mu zomera mu banja la legume ndipo zimakhala ndi mphodza, nyemba, ndi nandolo. Zakudya zambiri kuzungulira dziko lapansi zimadalira mapulumu monga gwero la mapuloteni. Mbalameyi imadula mapeyala ndi quinoa, mbewu yamapuloteni yomwe imatha kukonzedwa ndi kudyedwa ngati tirigu.

Kudya zakudya zomwe zimaphatikizapo nyemba ndi zina zomwe zimapanga mapuloteni amatha kuthandiza kuchepa kwa magazi ndi kuthamanga kwa magazi, komanso kuthandizidwa ndi kulemera kwa thupi, zonse zomwe zimayambitsa matenda a mtima.

Kugwiritsa ntchito masamba ndi mitsempha nthawi zonse kumachepetsanso chiwopsezo cha mitundu yambiri ya khansa chifukwa cha zowonjezera ndi zowonjezereka . Pogwiritsa ntchito chakudya chimodzi kapena ziwiri zomwe mumadya tsiku lililonse kuchokera ku zomera zomwe zimachokera ku zomera, mumadzipatsanso malo ambiri kuti muzisangalala ndi masamba, zipatso, nyemba, nyemba, mtedza, ndi mbewu.

Zosakaniza

• 1 chikho chikasu chogawaniza nandolo kapena mphodza
• 1/2 osakaniza anyezi, kudula mu zidutswa 4
• Supuni ya supuni 1 yatsopano ya ginger wonyezimira
• 1.5 supuni ya tiyi pansi ya turmeric
• Supuni 1 pansi chitowe
• Supuni 1 pansi coriander
• 1/2 supuni ya supuni mchere
• 1 garlic clove yapakati, opanikizika kapena finely grated pa microplane
• 3/4 chikho chitumbuwa tomato, theka
• Supuni 2 zophika pansi kapena chophimba, zosankha
• 2 makapu ophika quinoa

Kukonzekera

1. Sungunulani ndi kupanga mtundu wachikasu wagawanika. Onjezerani ku poto lalikulu ndi zidutswa za anyezi, ginger, zonunkhira, mchere, ndi makapu 4 madzi.
2. Bweretsani kwa chithupsa, ndikuyambitsa nthawi zina. Mukatentha, kuchepetsa kutentha kutentha ndi kuphika kwa mphindi 30 mpaka 40, mpaka magawo atagawanika ali ofewa. Onjezerani adyo wotsindikizidwa mutatha kusakaniza kwa mphindi 20.
3. Mukamaliza kuchepetsa, muzimitsa kutentha ndipo mugwiritseni ntchito kumiza blender kuti musakanize osakaniza, mutenge nyemba zowonongeka ndi zina, mpaka mutengedwe. Kapenanso, mosamala supuni yosakaniza mu blender ndi kuthamanga kwa masekondi angapo mpaka chida chikufikira.

1. Muziika mu chitumbuwa phwetekere pang'ono ndi zitsamba zouma zouma. Onjezerani mchere wambiri kuti mulawe.
2. Kutumikira ndi quinoa yophika.

Zosakaniza Zosakaniza ndi Zobwereza

Mmalo mwa tomato wa chitumbuwa, mukhoza kuwonjezera chofiira chodulidwa kapena chobiriwira bell tsabola chifukwa cha kutuluka kwa mtundu ndi kuphulika kwatsopano. Tsabola zonse za chitumbuwa ndi tsabola wofiira ndizochepa kwambiri ndipo zonsezi zili ndi mankhwala ofanana ndi antioxidant chifukwa cha nsalu zofiira.

Mmalo mwa quinoa, yesani izi ndi mapira. Millet ndi mtundu wina wa mapuloteni apamwamba, mbewu ya gluten yomwe imakonzedwa ndi kuwonongedwa ngati njere. Millet, monga quinoa, ikhoza kukonzedwa mu chiwerengero cha 1: 2 cha mbewu ndi madzi. Bweretsani ku chithupsa pa stovetop, ndiye kuchepetsa kuimirira ndikuphika kwa mphindi 15. Phimbani, chotsani kutentha ndi kuzisiya kwa mphindi 10, kenako phokozani ndi mphanda ndikutumikira.

Malangizo Ophika ndi Kutumikira

Mungagwiritse ntchito mapulogalamu achikasu kapena mapeyala a chikasu a chikasu. Pamene onse awiri amaonedwa kuti ndi mapulusa, nandolo ndi mapuloteni amachokera ku mitundu yosiyanasiyana ya nyemba.

Kugawaniza nandolo ndi mtundu wa mtola, womwe ndi mtola umene umapangidwira kuti uume, pamene mphukira imakololedwa ngati mbewu ya chomera. Kugawaniza nandolo kumakhala ndi mawonekedwe a 3-dimensional pamene mphodza amawoneka okongola. Zonsezi zili ndi mapuloteni, mavitamini, ndi mavitamini oyenera komanso amchere, ndipo onsewa ndi ochepa kwambiri.

Aliyense akutumikira 1/2 chikho ndi 1/2 chikho quinoa.