Nhasi ndinokuunzira rakareruka saradhi nzira, yakakwana kune yakanyanya tembiricha yatakatanga kutsungirira nekusvika kwezhizha. Mune ino kesi iyo quinoa saladhi, mbeu ine mabhenefiti makuru kumuviri. Quinoa, kunyangwe iri mhodzi, inogona kushandiswa sezviyo. mabvazuva chikafu chikuru Iyo ine yakakwira muzana fiber, inotipawo:
- potasiamu
- magnesio
- mutambo
- calcio
- hierro
- zinc
Imwe yemabhenefiti equinoa ndeyekuti, sezvatakambotaura, kuti inogona kushandiswa mukicheni sedura, asi sezvo isina gluten, iri yakakwana kune vanhu vane chirwere ichi. Uye zvakare, ine yakaderera kwazvo glycemic index, yakanakira vanhu vanotambura nechirwere cheshuga. Chikafu ichi chinobatsirawo muviri kudzora huwandu hwecholesterol. Uye yayo yepamusoro fiber zvemukati inobatsira kudzivirira kupatira.
Naizvozvo, quinoa yakakwana kune chero rudzi rwekudya. Kunyangwe iri nekuda kwekuti iwe unoda kuteedzera uremu hwekudya, nekuti uri wekudya, nekuti unodzidzira zvemitambo kana nekuti unongoda kudya zvirinani, quinoa ndicho chikafu chakakwana. Uye zvakare, inogona kushandiswa mumazana eeresipi, sechinhu chinoperekedza nyama kana hove, mumasobho kana sezvatiri kuzobika nhasi, mune saradhi.
- 1 mukombe wequinoa mbishi pamunhu
- 1 yakaibva avocado
- 1 svikiro nyanya
- miorivhi mitema
- imwe mhandara yemafuta emuorivhi
- vhiniga
- Sal
- Kutanga isu tinobika iyo quinoa, imwe neimwe inogadzira inosanganisira mirairo yekuibika, tevera matanho.
- Rega iyo quinoa itonhorere isu tichigadzirira zvimwe zvese zvinosanganiswa.
- Isu tinosuka tomato zvakanaka uye tinoinamira.
- Isu tinobvisa pulp kubva kuavocado uye tinoidhakisa.
- Isu tinosuka maorivhi nemvura inotonhora.
- Pane ndiro ye saladi isu tiri kuisa zvigadzirwa.
- Isu tinoisa iyo quinoa, matomatisi cubes, avocado uye maorivhi matema kutanga.
- Mune imwe mudziyo tinogadzirira kupfeka.
- Isu tinoisa matatu mashupuni emafuta, munyu uye chipunu chevhiniga, fambisa zvakanaka neforogo kuti emulsify.
- Isu tinopfeka saradhi panguva yekushandira.