Munhu wose anonzwa sokuti ivo vanofanira kunge vachidya kare kare, asi kana yakasvibiswa pane dzimwe nguva kurwisana. Ndakaona mapeji akawanda ekare kare mairadhi apo mirayiridzo inoshevedza kuisa mashizha ega kare kare namafuta omuorivhi kuti aite uye anoita kuti vasanyanya kuoma. Dai ndakanga ndine nguva yekukanda chero chinhu, ndingadai ndisina kutora kare.
Izvo zvandinoda kuita ndezvokuisanganisa, zvakasarudzwa, nehuni hunopisa, kuitira kuti kupisa kwezviyo kuve kwemafuta kare, asi kunouisa nehumwe hugadzirwa kuitira kuti uvepo mune mundiro. Izvozvi zvezviyo zvezviyo zvinogona kushandiswa kupisa, kutonhora, kutonhorera kwekamuri, kunyange kutonhora. Izvo zvinoshandiswa zvikuru, saka ita masikati makuru muvhiki.
Edza zvimwe zviyo, zvakadai se farro, bhari, mabhugi, couscous (zvirokwazvo pasta, asi usambofungisisa ... quinoa inongova mbeu).
Kana iwe usina nguva kana kufarira kuparadzira saraji yakapfeka zvipfeko pahomwe yekubheka kuti upedze kupisa, iwe unogona kutsika danho. Iyo inongobvumira quinoa kuti inotonhorera zvakafanana, uye inobvisa mukana wekuti saladi iri chidimbu kana kuti gummy.
Zvamunoda
- 4 makapu
- hot cooked quinoa
- 4 makapu akachekwa kare mashizha (1 5-ounce package)
- ½ mukombe wakadyiwa onion
- 3 tablespoons zvakare mhandara yemafuta emuorivhi
- 2 tablespoons yakachena juisi
- 1 tablespoon white wine vhiniga
- 2 maspuniji Dijon masardard
- 1 teaspoon minced garlic
- Munyu uye pepper kuti toravira
Nzira Yokuita Izvo
- Muhomwe huru, kana mubhodhi wawakabika iyo quinoa mu, sanganidza quinoa neyekare kusvika zvakanaka pamwe chete. Bvumira kuti igare kwemaminitsi matatu kuitira kuti kare ishande zvishoma.
- Muchiduku chiduku funganisai anyanisi, mafuta omuorivhi, jisi remonimu, vhiniga, Dijon masardard, garlic uye munyu uye pepper. Dururirai kupfeka pamusoro pezvinokonzerwa nequinoa, uye musimire kuti mubatanidze zvakanaka. Kana iwe uine nguva, reka rimmed baking sheet nea aluminium mapepa uye kuparadzira sadhidi ye quinoa kuitira kuti inopisa nokukurumidza uye yakafanana. Shumira mundiro, kutonhorera.
Heano humwe ruzivo pamusoro pehuzha hwemakore gumi, kare: Mamwe mashoko anogona kuwanikwa pano:
- Kale anhengo yemhuri yekbage (Brassica oleracea), yakabatana nemiti yemiti inonzi cruciferous yakadai semakichi, broccoli, cauliflower, magirasi emaruva uye marussels anobuda.
- Kale ndiyo Inonzi The Most Nutrient Dense Foods paThe Planet
Ikombe imwechete yekare yakavara (inenge magiramu 67 kana 2.4 ounces) ine (1):
Vitamini A: 206% ye RDA (kubva beta-carotene).
Vitamin K: 684% ye RDA.
Vitamini C: 134% ye RDA.
Vitamini B6: 9% yeRGO.
Manganese: 26% ye RDA.
Calcium: 9% ye RDA.
Mhangura: 10% ye RDA.
Potassium: 9% ye RDA.
Magnesium: 6% ye RDA.
Zvadaro zvine 3% kana kupfuura RDA yeVitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron uye Phosphorus.
Izvi zvinouya nehuwandu hwe 33 makorikiti, 6 magamu emakrobhi (2 ayo ari fiber) uye 3 magamu eprotini.
- Kale is loaded Nesimba Inonzi Antioxidants. (Antioxidants zvinhu zvinobatsira kupikisa kukuvadza kwehutachiona nemasikirwo emahara muviri)
- Icho chinhu chakanakisisa chinopa vitamini C.
- Kale inogona kubatsira kuderedza cholesterol, iyo inogona kuderedza ngozi yehosha yemwoyo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 141 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 55 mg |
| Carbohydrates | 19 g |
| Dietary Fiber | 3 g |
| Protein | 4 g |