Amahlamvu amabili ase-Andean, i- quinoa ne-amaranth (eyaziwa ngokuthi i- kiwicha e-Andes) athole ukubonga okulandelayo emhlabeni jikelele ngokubambisana kwabo kanye nezakhiwo ezinomsoco kakhulu. Zombili izinhlamvu ziwumthombo ongajwayelekile ngokujwayelekile weprotheni uma kuqhathaniswa nezinhlamvu ezifana nekolweni nelayisi, equkethe amino acid ebalulekile i-lysine, kanye nensimbi nezinye izakhi.
Kunezindlela eziningi zokujabulela lezi zinhlamvu. Ama-quinoa okusanhlamvu amakhulu kunama-amaranth, amahlamvu awo amancane acishe afane nezinhlamvu ze-poppy. I-quinoa ne-amaranth ingaphekwa njengelayisi futhi ijabule njengesaladi efana ne-pilaf. Bobabili banambitheka kancane futhi banomsoco othakazelisayo. Zombili i-quinoa ne-amaranth zingenziwa "ufulawa" ezisetshenziselwa ukwenza izinkwa nezinye izinto eziphekwe.
ENingizimu Melika, enye yezindlela ezivame kakhulu ukulungiselela lezi zingqolowa ukugcoba noma ukuwafakela, okulula ukukwenza. Ama-amaranth kanye ne-quinoa aphethwe yilezi zivalo zokudla kwasekuseni ezivamile (ezifana nelayisi krispies noma amaqabunga ommbila), futhi ziyasetshenziselwa ukulungisa ukudla okulula emgwaqweni okufana nentshalo ne-nut. Kuyinto ejabulisayo ngempela "ukupaka" lezi zilimo ku-skillet, futhi zinikeza ukunambitheka okunezinambuzane ezinhle. I-Amaranth ibonisa ikhono lokuvota ngokukhethekile elimangalisayo ngokucabangela ubukhulu bayo obukhulu - i-pops ivuleka futhi iphenduka umhlophe njenge-popcorn encane.
Wasebenzisa lezi zingqimba ezivuthiwe njenge-snack, noma wengeze kuma-cookies noma izinto ezibhaka. Uwafake phezu kwezinkwa noma ama-bagels, noma uzishuthele phezu kwesaladi ukuze uhlasele kahle.
Okuzokwenza
- 1/2 kuya ku-1 indebe (i-quinoa ngaphambili noma i-amaranth)
- 1/2 isipuni sikasawoti (ozikhethela)
- 1 ithisipuni yamafutha yemifino (ngokuzithandela)
Indlela Yokwenza
- I-quinoa ivame ukugeza ngaphambi kokupakishwa, okumele kuvezwe ebhokisini. (Uma kungenjalo, hlambulula i-quinoa ngokugcwele futhi uvumele ukuthi umile).
- Sishisa i-skillet enkulu phezu kokushisa okuphakathi.
- Engeza i-1/2 isipuni semafino yemifino uma ngabe ufisa (lokhu kuzosiza usawoti ukunamathela emasimini kamuva uma uzodla njengama-popcorn, kodwa akudingekile ukuwafaka). Engeza nge-1/4 indebe yokusanhlamvu, okwanele ukumboza phansi kwepani ngesendlalelo esisodwa. Faka izinhlamvu ngezipuni ngokhuni - uzothola umsindo futhi okusanhlamvu kungadlulela epanini. Ama-Amaranth okusanhlamvu ama-pop kakhulu ngendlela ephawulekayo futhi ashintshe kusuka ophuzi obumnyama abe mhlophe, kuyilapho ama-quinoa okusanhlamvu abe ne-pop ehlakaniphile futhi aphendule umbala obomvu ogqamile.
- Uma izitshalo sezivame ukuphuma, zisuse ekushiseni bese udlulisele epulazini ukuze uphole. Ukubuka i-quinoa ngokukhethekile futhi uyisuse ekushiseni uma kunesihenqo segolide nesinambitheka ngaphambi kokuba iqale ukushisa.
- Qhubeka ukupaka okusanhlamvu kuma-batches. Gcwalisa okusanhlamvu okuvuthwe ngosawoti bese ukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 104 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 586 mg |
| Ama-carbohydrate | 15 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 3 g |