Mụta ihe mere osikapa ji bụrụ akụkụ nri kwesịrị ekwesị

Ndinaya

• Abamuru nke osikapa agba aja aja
• Ozi na-edozi ahụ maka osikapa
• Light oven osikapa Ntụziaka
• Ntụziaka osikapa bara ọgaranya na akwụkwọ nri
• Ntụziaka Rice Rice achicha

Osikapa bara ọgaranya na carbohydrates onye uru ahụike ya bụ ọkọnọ ike enwere ike mefu ngwa ngwa, mana ọ nwere amino acid, vitamin na mineral dị mkpa na ahụ.

Rice protein mgbe e jikọtara ya na mkpo dị ka agwa, agwa, agwa, lentil ma ọ bụ peas na-enye protein zuru oke maka ahụ dị mkpa maka iwulite anụ ahụ, ma na - enye aka ịkwalite ọgụ ma jigide mkpụrụ ndụ.

Osikapa ma ọ bụ osikapa na-egbu mara egbu bụ nke kachasị eri na Brazil mana ọ bụ ya nwere obere vitamin na ọ bụ ya mere o ji dị mkpa iri akwụkwọ nri na akwụkwọ nri n'otu nri iji mee ka nri ya bara uru, ebe ọ bụ na ọtụtụ vitamin nọ na ya Ogbe osikapa a na-ewepụ n’oge usoro nchapu.

Abamuru nke osikapa agba aja aja

Uru nke osikapa na-acha aja aja metụtara nbelata ọdịdị nke ọrịa dịka ọrịa kansa, ọrịa shuga, ọrịa obi na oke ibu.

Brown osikapa nwere ọtụtụ ihe ndị ọzọ nri, mineral na ubé obere carbohydrates dị ka ọcha ma ọ bụ polished osikapa na-efunari nri na ya nhazi. Yabụ, osikapa agba aja aja nwere vitamin B, mineral dịka zinc, selenium, ọla kọpa na manganese yana phytochemicals nwere ọrụ antioxidant.

Ozi na-edozi ahụ maka osikapa

Nri osikapa na-acha aja aja bara uru karịa ahụ quinoa na amaranth, nri ndị amaara ama maka uru ahụike ha. Nke a bụ n'ihi oryzanol, otu ihe ndị dị na osikapa agba aja aja nke enweghị nri ọzọ nwere yana nke metụtara mgbochi na ịchịkwa ọrịa obi.

Light oven osikapa Ntụziaka

Ntụziaka a na-atọ ụtọ ma dịkwa mfe ịme.

Efrata

• Iko 2 nke osikapa na-acha aja aja
• 1 yabasị grated
• 5 garlic na-egweri
• 1 n'ọnụ mmiri
• 1/2 ose chopped n'ime obere iberibe
• Iko mmiri 4
• nnu nụrụ ụtọ

Nkwadebe mode

Sauté garlic na yabasị na pan wee tinye n'ime efere oven. Debezie ihe ndị ọzọ na efere ma mee achịcha maka ihe dị ka nkeji 20, hụ na osikapa esi nri na njedebe. Ọ bụrụ na ọ dị mkpa tinye ntakịrị mmiri esi mmiri ma hapụ n'ime oven ruo mgbe akọrọ.

Iji gbanwee ihe ekpomeekpo ị nwere ike itinye mpekere tomato, ụfọdụ basil epupụta na obere cheese n’elu, na njedebe nke isi nri.

Ntụziaka osikapa bara ọgaranya na akwụkwọ nri

Efrata:

• 100 g osikapa ọhịa
• 100 g osikapa nkịtị
• Almọnd 75 g
• 1 zukini
• 2 stalks nke celery
• 1 ose mgbịrịgba
• 600 ml mmiri
• 8 okra ma obu asparagus
• 1/2 ike nke ahihia ndu
• 1 yabasị
• 2 tablespoons mmanụ oliv

Oge: 1 chilli, 1 pinchi nke ose oji, 1 ngaji nke coriander, ngaji nke ofe ofe, ngaji abụọ nke parsley na nnu nnu

Nkwadebe mode

Ghaa yabasị na mmanụ oliv ruo mgbe ọlaedo wee gbakwunye osikapa, na-akpali minit ole na ole. Ekem tinye mmiri, akwụkwọ nri na almọnd. Ekem tinye ngwa nri ma hapụ cilantro na pasili ka a gbakwunye ya na njedebe, mgbe osikapa fọrọ nke nta ka ọ kpọọ nkụ.

Iji gbochie osikapa ka ọ ghara ịcha, ị kwesịrị ị na-eme ka ọkụ dị ala mgbe niile ma ghara ịkwalite mgbe ị gbakwunye akwụkwọ nri na pan.

Ntụziaka Rice Rice achicha

Efrata:

• 1/2 iko mmiri ara ehi tii
• 1 akwa
• 1 iko ọka wit ntụ ọka
• 2 tablespoons nke grated Parmesan cheese
• 1 tablespoon ntụ ịme achịcha
• Iko 2 nke osikapa tii esiri esi
• Nnu, galik na ose oji oji
• 2 tablespoons chopped pasili
• Ighe mmanụ

Nkwadebe mode:

Kpoo mmiri ara ehi, akwa, ntụ ọka, parmesan, ntụ ntụ, osikapa, nnu, galik na ose na blender, rue mgbe a ga-akpụkọta otu. Wunye n'ime nnukwu efere ma gbakwunye pasili chopped, jikọta ya na ngaji. Iji ighe, tinye ngaji nke mgwakota agwa na mmanụ dị ọkụ, ma hapụ ya ka ọ na agba aja aja. Mgbe ị na-ewepụ kuki, hapụ ya ka ọ wepụ na akwa nhicha akwụkwọ iji wepụ mmanụ gafere.

Gbalịa mee ka nri ndị a jiri nnu na ahịhịa kụzie na vidiyo na-esonụ: