Nri nri ụtụtụ na oatmeal nwere ike ịbụ nnukwu nri ụtụtụ, ma ikekwe ị ga-enweta ọka ọṅụṅụ ma ọ bụrụ na ị na-eri ya kwa ụbọchị maka nri ụtụtụ. Nke ahụ bụ ebe nri ụtụtụ quinoa abata! Iji mmiri ara ehi ara ehi ma ọ bụ mmiri ara ehi na-adịghị mmiri ara ehi na-eme ka quinoa, kama nke mmiri, gbanwee ọka a na-ewu ewu site na nri ehihie na nri ehihie n'ime nri ọkụ na nke obi ụtọ nri ụtụtụ. Ọ bụghị iji kwuo na ọ bụ oke gluten n'efu.
Nri ụtụtụ nke quinoa a na-ejikọta chocolate na beekere ube maka ihe oriri na-esi ísì ụtọ sitere n'eluigwe. Ọbụna na obere koko na ihe na-atọ ụtọ, nri ụtụtụ a "ọka ọṅụṅụ" ka na-edozi ahụ karịa ihe ndị na-edozi ahụ, nke a na-edozi ma na-edozi ya na nnukwu ụlọ ahịa ahụ. Na protein gram nke 8.1 na-arụ ọrụ na-atụle 10.6 grams nke oatmeal, ọ bụ ezigbo nri ụtụtụ nke ụtụtụ na-achọ nri ụtụtụ na-edozi ahụ iji malite ụbọchị ahụ.
Gbalịa mee nri ụtụtụ nke quinoa na chocolate na uzo bọta ntụziaka na oge ọzọ ị na-achọ ụzọ dị mma iji jikọta nri ụtụtụ gị.
Ihe Ị Ga-achọ
- ½ iko
- quinoa
- 1½ iko soy mmiri ara ehi ma ọ bụ mmiri ara ehi ndị ọzọ na-abụghị mmiri ara ehi
- 2 tablespoons ogbe butter
- 1½ koko tablespoons
- 1½ tablespoons maple syrup ma ọ bụ osikapa agba aja aja syrup (nhọrọ)
Otu esi eme ya
- Gwakọta quinoa na mmiri ara ehi na-ajụ ọkara-obere okpomọkụ. Kpuchie ma sie nri maka nkeji iri 15 ma ọ bụ ruo mgbe quinoa mere, edemede ugboro ugboro.
- Ọ bụ ezie na quinoa ka na-ekpo ọkụ, bido na ahụekere peanut, koko, na sweetener.
- Na-eme ka mmadụ na-emesapụ aka.
Ozi ntanetị, site na ọrụ (site n'aka CalorieCount):
- Calories: 668
- Abụba: 28g
- Sodium: 337mg
- Fiber: 12g
- Protein: 31g
Dị ka quinoa? Nke a bụ ole na ole ndị ọzọ na-ahụ maka protein na quinoa na-achọpụta:
* Cook si Cheta:
Quinoa aghọwo "ya" ọka maka ezi ihe. Echere na ndị ọkachamara ahụike dị elu, quinoa bụ otu n'ime isi mmalite nke protein dịnụ. Ọ bụ protein zuru oke, nke pụtara na ọ nwere ihe amino acid niile dị mkpa. Ọ na-enwekwa ụba karịa ụrọ ndị ọzọ, nke nwere ike inyere gị aka ịnọ ogologo oge ma nwee ike ichebe gị pụọ na ọrịa obi.
Ọzọ, quinoa nwere vitamin na mineral dị mkpa maka ezi ahụike, dịka lysine, magnesium, vitamin B2 na manganese. Ihe oriri ndị a nwere ike inye aka na mmepụta ume, ịchịkwa shuga shuga, ịkpụ ahụ anụ ahụ na idozi ma chebe ya pụọ na ọgwụ ndị ọzọ, n'etiti uru ahụike ndị ọzọ. Na ihe niile na nri ụtụtụ, ndị na -agaghị achọ ịmalite ụbọchị ha na nri ụtụtụ quinoa?
Ntụziaka nke mbụ pụtara na The Everything Vegan Cookbook site Jolinda Hackett.
Isi mmalite:
SELF Nutrition data. (nd). Quinoa, esie Nutrition Eziokwu & Calories. Weghachiri na November 23, 2016, site na http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2
SELF Nutrition data. (nd). Cereals, oats, mgbe niile na ngwa ngwa na ngwa ngwa, ọ bụghị ndị e wusiri ike, akọrọ [oatmeal, oats ochie, akpọrepu otis] Nutrition Eziokwu & Calories. Weghachiri na November 23, 2016, site na http://nutritiondata.self.com/facts/breakfast-cereals/1597/2
Wilcox, J. (2012, Mee 31). 7 Uru nke Quinoa: The Supergrain of the Future. Weghachiri na November 23, 2016, site na http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 650 |
| Ọnụba abụba | 22 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 0 mg |
| Sodium | 430 mg |
| Carbohydrates | 97 g |
| Fri nri | 9 g |
| Protein | 19 g |