Eketsa bohobe bona ba oatmeal bo nang le phepo e nepahetseng bakeng sa pokello ea hau ea lipepe tsa mechini ea bohobe. Quinoa ke lijo-thollo tse phahameng tsa protheine tse hōlileng lithabeng tsa Andesan Amerika Boroa. E na le monate oa limatlafatsi le limela tse monate - li monate ka bohobe bona bo hahang.
Lihlahisoa tse meholo tsa quinoa li lokela ho phehoa pele li li eketsa bohobe, kapa li-quakea li-flakes (mofuta o sebelisitsoeng oa quinoa o lokelang ho jeoa e le lijo tse chesang tse tšoanang le oatmeal) bakeng sa quinoa e phehiloeng le ho felisa mohato oo o eketsehileng.
Haeba ha u na mochini oa bohobe, u se ke ua khathatseha. Leka mokhoa ona oa bohobe ba quinoa oa mahe a linotši .
Seo U tla se Hloka
- 1/3 senoelo sa quinoa e sa fumanoang (kapa 1/2 senoelo
- li-flake tsa quinoa )
- Metsi a 2/3 (ho pheha lijo-thollo tsa quinoa; ha hoa hlokahala haeba u sebelisa li-flake tsa quinoa)
- 1 cup cup
- 1 teaspoon letsoai
- 1 tablespoon tsoekere
- 1 tablespoon mahe a linotši
- 4 tablespoons botoro
- 1/2 senoelo sa oats ka potlako
- 1/2 senoelo se tletseng phofo ea koro
- Likotlolo tse 1 1/2 tsa phofo ea bohobe
Kamoo U ka e Etsang
- Eketsa quinoa ka sekotlolo mme u koahela metsi (haeba u sebelisa phofo ea quinoa ho e-na le quinoa e tala, tlola mohato ona). Tlisetsa pheha le pheha ka metsotso e 5, e koahetsoeng.
- Tlosa mocheso 'me u lumelle hore quinoa e lule, e koahetsoe, ka metsotso e 10.
- Eketsa lisebelisoa tsohle ho mochine oa bohobe, ho akarelletsa le quinoa e phehiloeng (kapa phofo ea quinoa), ho latela litaelo tsa moetsi.
- Mochini oa lenaneo bakeng sa bohobe bohle ba lijo-thollo le ho chesa.
- E-re bohobe bo phomole pele ho slicing.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 295 |
| Total Fat | 14 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 25 mg |
| Sodium | 517 mg |
| Li-carbohydrate | 37 g |
| Fiber Fiber | 4 g |
| Liprotheine | 6 g |