I-breakfast cereal kanye ne-oatmeal ingaba yizinqumo ezinkulu zakusasa kwasekuseni, kodwa mhlawumbe ukhathele uketshezi uma uyidla nsuku zonke ukudla kwasekuseni. Yilapho i-quinoa yekusasa ifika khona! Ukusebenzisa ubisi lwe-soy noma olunye ubisi olungelona ubisi ukuze ubilise i-quinoa, esikhundleni samanzi, uguqula lokhu okusanhlamvu okuthandwa kakhulu okusuka kusemini nasesidlweni sakusihlwa kube yizikhumba zasekuseni ezifudumele nezomusa ezizothanda. Akungakhulumi nayo futhi i-gluten mahhala.
Le iresiphi ye-quinoa yasekuseni ihlanganisa ushokoledi nebhokisi le-peanut ngenhlanganisela ye-flavour evela ezulwini. Ngisho ne-cocoa encane ne-sweetener, lokhu kwasekuseni "okusanhlamvu" kusenomsoco kunokwama brand cardboard-packed, ahlanganisiwe futhi ahlanjululwe esitolo. Futhi ngo-8.1 amagremu amaprotheni ngokukhonza ngokuqhathaniswa nama-gram angu-10.6 we-oatmeal, kuhle ukukhetha ukudla kwasekuseni okwenziwe ngesidlo sasekuseni kwezilwane ezidinga ukudla kwasekuseni okunomsoco ukuze uqale usuku.
Zama le quinoa yasekuseni nge-chocolate ne-peanut butter recipe ngesikhathi esilandelayo lapho ufuna indlela enhle yokuxuba isimiso sakho sasekuseni.
Okuzokwenza
- ½ indebe
- i-quinoa
- 1½ izinkomishi zobisi lwe-soy noma olunye ubisi olungelona ubisi
- 2 wezipuni ubhotela ibhotela
- 1½ wezipuni i-cocoa
- Izipuni eziyi-1½ i-maple isiraphu noma isiraphu esinosawoti ensundu (ozikhethela)
Indlela Yokwenza
- Hlanganisa i-quinoa nobisi lwe-soy phezu kokushisa okuphakathi. Vala bese upheka imizuzu engu-15 noma kuze kuphele i-quinoa, uvuselela njalo.
- Ngesikhathi i-quinoa isashisa, gqugquzela ibhotela le-peanut, i-cocoa, ne-sweetener.
- Ukwenza ukukhonza okuphakade.
Ukwaziswa okunomsoco, ngokukhonza (kusuka kuChalorieCount):
- Amakholori: 668
- Amafutha: 28g
- I-sodium: 337mg
- I-fibre: 12g
- Amaprotheni: 31g
Njenge-quinoa? Nazi ezinye zokupheka zokupheka ze-quinoa ezinempilo namaprotheni ambalwa ukuze uzame:
* I-Cook's Note:
I-Quinoa isibe yi-"it" okusanhlamvu ngesizathu esihle. Kucatshangwa ukuthi i-quina yezempilo ihlonishwa kakhulu, i-quinoa ingenye yemithombo engcono kakhulu yamaphrotheni etholakalayo. Yiprotheni ephelele, okusho ukuthi iqukethe zonke amino acid ayisishiyagalolunye abalulekile. Iqukethe ne-fiber ngaphezulu kunezinye izinhlamvu, ezingakusiza uhlale ugcwele isikhathi eside futhi zingakuvikela ezifweni zenhliziyo, futhi.
Ngaphezu kwalokho, i-quinoa iqukethe amavithamini namaminerali okubaluleke kakhulu empilweni enhle, njenge-lysine, i-magnesium, i-vitamin B2 ne-manganese. Lezi zakhi ezihlangene zingabangela ukukhiqizwa kwamandla, ukulawulwa ushukela wegazi, ukukhula komzimba, ukulungisa nokuvikelwa kwama-radicals mahhala, phakathi kwezinye izinzuzo zezempilo. Ngakho konke okusemgodini wasekuseni, ngubani ongafuni ukuqala usuku lwabo nge-quinoa yasekuseni?
I-recipe ekuqaleni yabonakala ku -Everything Vegan Cookbook kaJolinda Hackett.
Imithombo:
SELF Idatha Yokudla. (nd). I-Quinoa, Amaqiniso Okupheka Nama-Calories. Ibuyiselwe ku-Novemba 23, 2016, kusuka ku-http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2
SELF Idatha Yokudla. (nd). Izitshalo, ama-oats, okuvamile futhi okusheshayo futhi okusheshayo, hhayi okuqinisiwe, okomile [oatmeal, ama-oats asendulo, ama-oat aqoshiwe] Amaqiniso Okudla Ne-Calories. Ibuyiselwe ku-Novemba 23, 2016, kusuka ku-http://nutritiondata.self.com/facts/breakfast-cereals/1597/2
UWilcox, J. (2012, kuMeyi 31). Izinzuzo ze-Quinoa: I-Supergrain yekusasa. Ibuyiselwe ku-Novemba 23, 2016, kusuka ku-http: //www.mindbodygreen.com/0-4994/7-Izinzuzo-of-Quino-The-Supergrain-of-the-Future.html
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 650 |
| Inani lamafutha | 22 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 0 mg |
| I-sodium | 430 mg |
| Ama-carbohydrate | 97 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 19 g |