Onye ọ bụla na-eche ka ha kwesịrị iri nri karịa, ma mgbe raw ọ bụ ihe mgba nke oge ụfọdụ. Ahụla m ọtụtụ usoro ntụziaka nke kale salads ebe ntuziaka na-akpọ maka ịmepụta akwukwo akwukwo ọ bụla na mmanụ olive iji mee ha ma mee ka ha dị obere. Ọ bụrụ na enwere m oge iji gwọọ ihe ọ bụla, enwere m ike ịghara ịchọta ya.
Ihe m na-achọ ime bụ ịkwakọta ya, nke nwere ike ịkụcha ya, ya na ọka a na-esi ọkụ, nke mere ka okpomọkụ nke ọka wilts dịtụ ntakịrị, ma hapụ ya ka ọ bụrụ ihe dị na efere. Ụdị ọka ndị a nwere ike na-ekpo ọkụ, na-ekpo ọkụ, okpomọkụ okpomọkụ, ọbụna oyi. Ha na-ebu ibu, ya mere na-eri nri ehihie niile n'izu.
Gbalịa ihe ndị ọzọ dị ka farro, barley, sorghum, couscous (n'ezie a pasta, ma ọ dịghị eche ... quinoa bụ n'ezie a mkpụrụ).
Ọ bụrụ na ịnweghị oge ma ọ bụ ọchịchọ ịkwasa salad ọka dị mma na mpempe akwụkwọ na-eme ka ị gụchaa, i nwere ike ịgba ọsọ. Ọ na-enye ohere quinoa ka ọ dịkwuo mma karị, ma kpochapụ ohere nke salad bụ ihe dị nro ma ọ bụ gummy.
Ihe Ị Ga-achọ
- 4 iko
- ọkụ esi quinoa
- 4 iko akpọrọ ihe chopped kale epupụta (1 5 ounce ngwugwu)
- ½ iko minced yabasị
- 3 tablespoons extra virgin olive oil
- 2 tablespoons ọhụrụ lemon ihe ọṅụṅụ
- 1 tablespoon mmanya mmanya ọcha
- 2 teaspoons Dijon mọstad
- 1 teaspoon minced garlic
- Nnu na ose nụrụ ụtọ
Otu esi eme ya
- Na nnukwu nnukwu efere, ma ọ bụ ite nke ị na-esi nri quinoa, gbakọta quinoa na kale ruo mgbe ejikọtara ya. Kwe ka ọ nọdụ ala maka ihe dị ka nkeji 3 ka kale wilts dị ntakịrị.
- Na obere akpa mix na yabasị, mmanụ olive, ihe ọṅụṅụ lemon, mmanya, Dijon mọstad, garlic na nnu na ose. Wunye mgbakwasa n'elu quinoa ngwakọta, na ịkwanye na ngwakọta nke ọma. Ọ bụrụ na ị nwere oge, akara akwụkwọ a na-eji mmiri na-eme ka e jiri mpempe akwụkwọ na-emepụta ihe na quinoa salad nke na ọ na-eme ka ọ dị ngwa ngwa. Na-eje ozi na nnukwu efere, na ime ụlọ okpomọkụ.
Nke a bụ ụfọdụ ozi banyere akwụkwọ ndụ akwụkwọ ndụ nke afọ iri, kale: Enwere ike ịchọta ozi ọzọ ebe a:
- Kale bụ otu n'ime ezinụlọ kabeeji (Brassica oleracea), nke metụtara akwụkwọ nri na-egbuke egbuke dị ka kabeeji, broccoli, kọlịflawa, ntụ ọka na ahịhịa na-epulite.
- Kale bụ otu n'ime nri ndị kachasị nri na mbara ala
Otu cup nke raw kale (ihe dị ka 67 grams ma ọ bụ 2.4 ounces) nwere (1):
Vitamin A: 206% nke RDA (si beta-carotene).
Vitamin K: 684% nke RDA.
Vitamin C: 134% nke RDA.
Vitamin B6: 9% nke RDA.
Manganese: 26% nke RDA.
Calcium: 9% nke RDA.
Copper: 10% nke RDA.
Potassium: 9% nke RDA.
Magnesium: 6% nke RDA.
Mgbe ahụ, o nwere 3% ma ọ bụ karịa nke RDA maka Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Ígwè na Igwe.
Nke a na-abịa na ngụkọta nke calories 33, 6 grams nke carbs (2 n'ime ha bụ eriri) na protein atọ nke protein.
- A na-ebu Kale na ndị Antioxidants siri ike. (Antioxidants bụ ihe ndị na-enyere aka igbochi mmebi oxyidative site na free radicals na ahụ)
- Ọ bụ ezigbo isi iyi nke vitamin C.
- Kale nwere ike inye aka cholesterol dị ala, nke nwere ike belata ọrịa nke ọrịa obi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 141 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 55 mg |
| Carbohydrates | 19 g |
| Fri nri | 3 g |
| Protein | 4 g |