Chikudya chekudya chisviniro uye oatmeal inogona kunge yakanakisisa kusarudza kwekudya kwekudya, asi iwe unogona kuneta nekutya kana iwe uchidya zuva rega rega kwekudya kwemanheru. Ndiyo nzvimbo yekudya yequinoa inouya! Kushandisa mukaka we-soy kana imwe mukaka usina mukaka kubika quinoa, panzvimbo pemvura, inoshandura ichi chibage chakakurumbira chinodyiwa kubva kwemasikati uye kudya kwemanheru kuchikafu chekudya uye chekudya chekudya chamangwanani chichada. Zvisingatauri zvave zvakarewo gluten pasina.
Ichi chikafu chekudya chekudya chamangwanani chinosanganisa chokoti uye peanut butter nokuda kwekunakidza kusanganiswa kubva kudenga. Kunyangwe nechingwa checoco uye sweetener, ichi chikafu chamangwanani che "cereal" chiri chikafu chinowedzera kuva noutano kupfuura shuga yakazara, yakashongedzwa uye yakanatswa makadhibhodi-bhokisi mabhokisi muchitoro. Uye ne 8.1 gramu yeprotini pamusana pekufananidza neyatmeal ya 10,6 gm, iyo yakanaka yakakwirira-purotini yakasarudzwa chisarudzo kune vegans vanoda kudya kwekudya zvinovaka muviri kutanga zuva.
Edza iyi yekudya yekudya yekuseni quinoa nechokoti uye peanut butter recipe nguva inotevera apo unotarisa nzira inofadza yekuvhenganisa kudya kwako kwekudya kwekudya.
Zvamunoda
- ½ cup
- quinoa
- 1½ makapu mukaka we soy kana mamwe mukaka usina mukaka
- 2 tablespoons peanut butter
- 1½ tablespoons cocoa
- 1½ tablespoons maple syrup kana musviki wejisi musvivhi (kusarudza)
Nzira Yokuita Izvo
- Gadzirai quinoa uye mukaka wa soy pamusoro pepakati-pasi moto. Dhavhara uye kubika kwemaminetsi gumi nemashanu kana kusvika kusvikira quinoa yaitwa, ichikurudzira kazhinji.
- Apo iyo quinoa ichiri kupisa, inyaidza mutikisi yekasi, cocoa, uye kutapira.
- Anoita kuti munhu ave norupo anoshumira.
Nzira yehutano, kuburikidza nekushandira (kubva kuCalorieCount):
- Makorori: 668
- Mafuta: 28g
- Sodium: 337mg
- Fiber: 12g
- Puroteni: 31g
Kungofanana nequinoa? Heano mamwe mashoma ane utano uye akakwirira-mapurotini quinoa mapoka kuti aedze:
* Cook's Note:
Quinoa yava "iyo" zviyo nokuda kwechikonzero chakanaka. Inofungidzirwa kuti inonyanya kuonekwa nevehutano, quinoa ndiyo imwe yenzvimbo dzakanakisisa dzeprotheni dziripo. Iyo ipuroteni yakakwana, zvinoreva kuti ine zvose mapfumbamwe anokosha amino acids. Iyo inewo fiber yakawanda kupfuura mamwe mbeu, iyo inogona kukubatsira kuti ugare wakakwana kwenguva refu uye inogona kukudzivirira kubva kuchirwere chemwoyo, zvakare.
Kunyanya, quinoa ine mavitamini nemaminera anokosha kuti utano hwakanaka, zvakadai seLysine, magnesium, vitamini B2 uye manganese. Izvi zvinokonzerwa pamwe zvinogona kubatsira pakugadzira magetsi, kuronga shuga yeropa, muviri wekukura kwekukura nekugadzirisa nekuchengetedzwa kwemasimba ekurambana, pakati pezvimwe zvipo zvehutano. Nezvose izvi muhombodo yekudya, ndiani asingadi kutanga zuva ravo nekutengesa quinoa?
Recipe pakutanga yakabuda muThe Everything Vegan Cookbook naJolinda Hackett.
Sources:
SELF Nutrition Data. (nd). Quinoa, yakagadzirwa Nutrition Facts & Calories. Yakadzorerwa November 23, 2016, kubva http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2
SELF Nutrition Data. (nd). Zvokudya, oats, nguva dzose uye zvinokurumidza uye pakarepo, zvisina kusimba, dzakaoma [oatmeal, oat-shaped, oat rakagadzirwa] Nutrition Facts & Calories. Yakadzorerwa November 23, 2016, kubva http://nutritiondata.self.com/facts/breakfast-cereals/1597/2
Wilcox, J. (2012, May 31). 7 Zvibereko zveQuinoa: The Supergrain of the Future. Yakadzorerwa November 23, 2016, kubva http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quino-The-Supergrain-of-the-Future.html
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 650 |
| Total Fat | 22 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 9 g |
| Cholesterol | 0 mg |
| Sodium | 430 mg |
| Carbohydrates | 97 g |
| Dietary Fiber | 9 g |
| Protein | 19 g |