Quinoa e ntse e hōla ka botumo, empa na u kile ua utloa kapa ua leka li-flakes tsa quinoa leha ho le joalo? Li-flakes tsa quinoa ke khopolo ea lijo tsa hoseng e se nang gluten, ea meroho le ea vegan. Fumana hore na li-flakes tsa quinoa ke eng, tlhaloso, kamoo u ka li sebelisang le hore na u li fumane hokae.
Li-flakes tsa quinoa li entsoe ka quinoa e hatelitsoeng - ha ho joalo, ha ho joalo! U fumana melemo eohle e phelisang ea quinoa ka mokhoa o tloaelehileng oa ho ja lijo tsa hoseng le nako ea ho pheha ka potlako.
Ke rata ho sebelisa quinoa e ngata ea lijo-thollo bakeng sa lijo tsa mantsiboea le lijo tsa mantsiboea, empa ke khetha lijo tsa hoseng tsa quinoa bakeng sa lijo tsa hoseng ka potlako le litholoana tse ling kapa sirapo ea maple bakeng sa monate, kapa ka linako tse ling ke eketsa phofo ea protheine ea hemp kapa peō ea hemp bakeng sa protheine e mengata hoseng. A
Bona hape: Ke quinoa eng?
Bohlokoa ba Nutrition ea Quinoa Flakes
Li-flakes tsa tlhaho tsa tlhaho li na le lik'hilojule tse tlaase haholo, li na le mafura haholo, ebile ha li na k'holeseterole. Ke mohloli o babatsehang oa liprotheine tse nang le limela le lihlahisoa tsa lijo. Karolo ea boraro senoelo sa li-flake tse omeletseng tse nang le li-quinoa li fana ka lik'hilojule tse 130 le ligrama tse peli feela tsa mafura, 'me, joalo ka lijo tsohle tsa tlhaho, li na le k'holeseterole ka ho feletseng. Li-flakes tsa Quinoa li boetse li fana ka fiber e nepahetseng ea lijo - hoo e ka bang ligrama tse 2,5 ka 1/3 ea senoelo, le 4,3 dikgerama tsa protheine. Joaloka li-quinoa, li-flakes tsa quinoa ke mohloli o moholo oa liprotheine , haholo-holo bakeng sa limela le limela .
Ho reka likhechana tsa Quinoa
Ha u ntse u ka fumana li-quinoa hangata karolong e ngata ea lijo tsa mabenkele a bophelo bo botle, ha ke e-s'o bone li-flakes tsa quinoa ka bongata.
Ho e-na le hoo, kamehla ke ba bonts'itse ka lijo tse ling tsa gluten libakeng tsa lijo tsa lijo, 'me ka linako tse ling lijong tsa lijo tsa hoseng haufi le oatmeal le lijo tse ling tsa hoseng. Mona ke moo Whole Foods ea sebakeng sa heso a ba bolokang. The Safeway sebakeng sa heso e na le li-flakes tsa quinoa "lijong tsa tlhaho".
Ho pheha Maqhubu a Quinoa
Ho fapana le li-quinoa, li-flakes tsa quinoa li se li loketse hoo e batlang e se nako, feela joaloka oatmeal hang-hang! Li pheha metsi a mang, eketsa li-flakes tsa quinoa 'me u li lumelle ho lula metsotso e' meli kapa tse peli, tsosa, 'me u itokiselitse ho tsamaea! Sebelisa karolelano ea 1: 3 ea li-flake tsa quinoa ho metsi (senoelo se seng sa li-flake tse quinoa ho likopi tse tharo tsa metsi). U ka lula u fetola metsi ho seo u se ratang. Ke rata ho kenya letsoho la lebese le seng la lebese pele le ja, kahoo ke tloaetse ho sebelisa metsi a seng makae. Ha e nke nako ea letho, e etsang hore li-flakes tsa quinoa e be khetho e kholo bakeng sa maikutlo a hoseng a lijo tsa hoseng bakeng sa libeke tsa mafelo-beke.
Ho ea ka mofuta oa li-flakes tsa quinoa tseo ke li sebelisang, li ka boela tsa lokisoa ka microwave ka karolelano ea 1: 2 (senoelo se le seng sa li-flake tsa quinoa ho likopi tse peli tsa metsi). Microwave e phahame ka metsotso e 2 bakeng sa ho sebetsa e le 'ngoe le ho fihlela metsotso e tšeletseng bakeng sa li-servings tse' nè.
Tlhaloso e potlakileng: Le hoja ke atisa ho ja li-flakes tsa quinoa ka bobona, ke rata ho li kopanya le oatmeal, feela ho li phutholla hanyane, kaha li na le lihlahisoa ho feta tse ling tsa lijo tsa hoseng. Ena ke ntlha e kholo haeba u ja vegan ka tekanyetso ea chelete mme u batla hore li-protoine tse phahameng li matlafatsoe ke liprotheine empa hape li batla ho boloka litšenyehelo (li-flakes tsa quinoa li nyenyane ka lehlakoreng la theko, ka maikutlo a ka).
Quinoa Flakes Recipes
U rata ho sebelisa li-flakes tsa quinoa joang? Sebaka sa ka sa hau sa morao-rao se ratang lijo tsa hoseng ke li-flakes tsa oatmeal le tsa quinoa tse tsoakiloeng hammoho le pere ea peanut, tse nang le peō kapa likhase tse nyenyane tsa protheine. Mekhoa e seng mekae ea ho pheha ka li-flakes tse phetseng hantle: