Abincin kumallo da oatmeal na iya zama babban abincin karin kumallo, amma kuna jin kunyar hatsi idan kun ci shi kowace rana don karin kumallo. Shi ke nan inda karin kumallo quinoa zo a! Yin amfani da madara mai yalwa ko wani madara da kiwo don tafasa quinoa, a maimakon ruwa, ya canza wannan hatsi mai hatsi daga wani abincin rana da abincin dare a cikin abincin da za a yi da karin kumallo na karin kumallo. Ba a maimaita shi ba kuma kyauta ne kyauta.
Wannan karin kumallo quinoa girke-girke hada cakulan da kirki man shanu don wani dandano hade daga sama. Ko da tare da bit na koko da abun zaki, wannan karin kumallo "naman alade" yana da mafi yawan gina jiki fiye da kayan da aka yi da sukari, sarrafawa da kuma tsabtace akwatunan kwalliya a cikin babban kanti. Kuma tare da nau'in gina jiki na gina jiki na gari na kilogram na 8.1 da aka kwatanta da nau'in 10.6 na oatmeal, yana da zabi mai kyau na karin kumallo na cin abinci maras kyau don cin abinci na karin kumallo don fara ranar.
Gwada wannan karin kumallo quinoa tare da cakulan da kirki man shanu da girke-girke a lokaci na gaba da kake nemo hanyar da za ku iya haɗuwa da abincinku na karin kumallo.
Abin da Kayi Bukatar
- ½ kofin
- quinoa
- 1½ kofuna waɗanda soya madara ko sauran madara da kiwo
- 2 tablespoons man shanu man shanu
- 1½ koko tablespoons
- 1½ tablespoons maple syrup ko launin ruwan kasa shinkafa syrup (na zaɓi)
Yadda za a yi shi
- Hada quinoa da soya madara kan matsakaici-zafi kadan. Rufe kuma dafa don mintina 15 ko har sai an yi quinoa, sauyawa akai-akai.
- Yayin da quinoa yake har yanzu zafi, motsawa a cikin man shanu man shanu, koko, da kuma mai zaki.
- Ya sanya daya karimci sabis.
Bayanin abinci na gina jiki, ta hanyar bauta (daga CalorieCount):
- Calories: 668
- Fat: 28g
- Sodium: 337mg
- Fiber: 12g
- Protein: 31g
Kamar quinoa? Ga wadansu ƙananan ƙwayoyin lafiya da masu haɓaka mai karfi quinoa don gwadawa:
* Cook ta Note:
Quinoa ya zama hatsin "shi" don kyawawan dalilai. An yi la'akari da karfin da likitocin kiwon lafiya, quinoa yana daya daga cikin mafi kyaun tushen gina jiki. Yana da cikakkiyar furotin, ma'ana yana dauke da dukkanin tara amino acid. Har ila yau, ya ƙunshi fiber fiye da wasu hatsi, wanda zai taimake ka ka ci gaba da kasancewa kuma zai kare ka daga cututtukan zuciya.
Bugu da kari, quinoa ya ƙunshi bitamin da ma'adanai mai mahimmanci ga lafiyar lafiya, kamar lysine, magnesium, bitamin B2 da manganese. Wadannan sunadarai hade zasu iya taimakawa wajen samar da makamashi, sarrafa jini, ci gaban jiki da kuma gyara da kuma kariya daga 'yanci kyauta, tare da sauran amfanin kiwon lafiya. Tare da duk abin da ke cikin karin kumallo kwano, wanda ba zai so ya fara ranar da karin kumallo quinoa?
An samo kayan girkewa a cikin All Everything na Vegan Cookbook na Jolinda Hackett.
Sources:
SELF Nutrition Data. (nd). Quinoa, dafa abinci mai gina jiki Facts & Calories. An dawo da shi ranar 23 ga Nuwamba, 2016, daga http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2
SELF Nutrition Data. (nd). Cereals, oats, na yau da kullum da kuma sauri da kuma nan take, ba garu, bushe [oatmeal, tsohuwar mai hatsi, mai yatsun hatsi) Abinci Facts & Calories. An dawo da shi ranar 23 ga Nuwamba, 2016, daga http://nutritiondata.self.com/facts/breakfast-cereals/1597/2
Wilcox, J. (2012, Mayu 31). 7 Amfanin Quinoa: Girman Girma na Future. Sake dawowa Nuwamba 23, 2016, daga http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 650 |
| Total Fat | 22 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 9 g |
| Cholesterol | 0 MG |
| Sodium | 430 MG |
| Carbohydrates | 97 g |
| Fiber na abinci | 9 g |
| Protein | 19 g |