Engeza lesi sinkwa sokudla se-quatinas okunomsoco kuqoqo lakho lokupheka kwemishini yesinkwa. I-quinoa yi-high-protein okusanhlamvu ekhulile ezindaweni zasezintabeni zase-Andean eNingizimu Melika. It has ukunambitheka nutty kanye nokuthunga chewy - okumnandi kule isinkwa esinempilo.
Amaqabunga ama-quinoa amaqabunga adingeka ukuphekwa ngaphambi kokuwafaka isinkwa, noma ukufaka ama-flakes e-quinoa (ifomu elicutshungulwayo le-quinoa lisho ukudliwa njenge-cereal elishisayo efana ne-oatmeal) ye-quinoa ephekiwe futhi uqede leso sinyathelo esingeziwe.
Uma ungenayo imishini yesinkwa, ungakhathazeki. Zama lokhu iresiphi yesinkwa se-quinoa somusi wenza indlela endala.
Okuzokwenza
- I-1/3 indebe i-quinoa engabuthiwe (noma indebe ye-1/2
- ama-quinoa flakes )
- 2/3 amanzi amakhekhe (ukupheka izitshalo ze-quinoa; akudingeki uma usebenzisa ama-quinoa flakes)
- 1 inkomishi ibhotela
- 1 ithisipuni usawoti
- 1 isipuni ushukela
- 1 isipuni uju
- 4 wezipuni ibhotela
- 1/2 indebe esheshayo ama-oats
- 1/2 indebe lonke ufulawa wekolweni
- 1 1/2 izinkomishi ufulawa isinkwa
Indlela Yokwenza
- Engeza i-quinoa epanini bese umboza ngamanzi (uma usebenzisa ufulawa we-quinoa esikhundleni se-quinoa eluhlaza, weqa lesi sinyathelo). Letha emathumba bese ubilisa imizuzu emihlanu, ehlanganisiwe.
- Vala ukushisa bese uvumela i-quinoa ukuba ihlale, ihlanganiswe, imizuzu engu-10.
- Engeza zonke izithako kumshini wesinkwa, kufaka phakathi i-quinoa ephekwe (noma ufulawa we-quinoa), ngokusho kwikhombisi yomkhiqizi.
- Umshini wohlelo lokudla konke okusanhlamvu bese ubhaka.
- Vumela isinkwa sipholile ngaphambi kokusika.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 295 |
| Inani lamafutha | 14 g |
| I-Fat egcwele | 7 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 25 mg |
| I-sodium | 517 mg |
| Ama-carbohydrate | 37 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 6 g |