Otu esi emefu na Quinoa

Ndinaya

• Ekwukwa n'akwụkwọ bara uru nke raw quinoa ọ bụla 100 grams
• Otu esi ewere quinoa ka ị ghara ibu ibu
• Ntuziaka Quinoa

Quinoa slims n'ihi na ọ na-edozi ahụ nke ukwuu ma enwere ike iji ya dochie osikapa, dịka ọmụmaatụ, na-abawanye uru nri na-eri.

Mkpụrụ ahụ bara ọgaranya na vitamin, protein, mineral na fibers, nke na mgbakwunye na ibelata agụụ, na-emekwa ka ọrụ eriri afọ dị mma, na-edozi cholesterol na ọbụna ọbara shuga.

Ọ bụ ezie na o siri ike ịchọta, akwụkwọ nke ezigbo Quinoa, na mgbakwunye na mkpụrụ, nwere ike iji mee ofe.

Quinoa nwere ezigbo ekpomeekpo dị nro ma, ya mere, ọ dị mfe iwebata na nri ndị okenye na ụmụaka, na-enwe ike isoro anụ ọ bụla, azụ ma ọ bụ nri ọkụkọ, bụrụ nnukwu nnọchi osikapa.

Ekwukwa n'akwụkwọ bara uru nke raw quinoa ọ bụla 100 grams

Otu esi ewere quinoa ka ị ghara ibu ibu

Otu n'ime ụzọ iji quinoa ka ị ghara ibu ibu bụ iji tablespoon nke quinoa kwa ụbọchị, yana nri. Na ntụ ọka, enwere ike ịgwakọta ya na ihe ọ juiceụ juiceụ ma ọ bụ ọbụna na nri, ugbua n'ụdị ọka, enwere ike sie ya na akwụkwọ nri ma ọ bụ salad. Dị ka quinoa, lee nri ndị ọzọ nwere ike dochie osikapa na pasta.

Ntuziaka Quinoa

Ihe ọ Juụ withụ na Quinoa

• 3 tablespoons jupụtara flaked quinoa
• 1 ọkara banana
• 10 ọkara strawberries
• Ihe ọ ofụ ofụ nke oroma 6

Tinye ihe niile dị na blender ruo mgbe enwetara ụdị ngwakọta. Ije Ozi ozugbo.

Akwụkwọ nri na Quinoa

• 1 iko nke quinoa
• 1/2 iko karọt grated
• 1/2 iko gbanwere agwa agwa
• 1/2 iko (kọlịflawa) bee n'ime obere ùkwù
• 1/2 yabasị (obere), chopped
• 1 tablespoon nke mmanụ oliv
• 2 tablespoons nke thinly sliced ​​leeks
• 1/2 ngaji nnu
• Chopped pasili nụrụ ụtọ
• Thyme nụrụ ụtọ
• Nwa ose nụrụ ụtọ

Esi nri na-acha akwụkwọ ndụ agwa, kọlịflawa na quinoa maka nkeji iri, na-eji naanị mmiri. Ekem gbanye mmanụ oliv, yabasị, liik, na-agbakwunye agwa ndụ ndụ, kọlịflawa, karọt grated, quinoa, pasili, thyme, ose ojii na nnu, wee jee ọkụ.

Hụ ihe ị ga - eme ka agụụ ghara ịgụ gị na vidiyo na - esonụ: