Melemo e 5 ea Amaranth bakeng sa bophelo bo botle
Litaba
- Tlhahisoleseling ea phepo e nepahetseng bakeng sa Amaranth
- Mokhoa oa ho sebelisa Amaranth
- Li-recipe tse nang le Amaranth
- 1. Pie ea Amaranth e nang le quinoa
- 2. Gelatin e nang le Amaranth
Amaranth ke lijo-thollo tse se nang gluten, tse nang le liprotheine, likhoele le livithamini tse ka thusang ho fokotsa k'holeseterole hape e na le liprotheine tse boleng bo holimo, khalsiamo le zinki tseo ntle le ho thusa 'mele ho eketsa katleho ea ho hlaphoheloa ha lisele tsa mesifa le bophahamo ba eona. hape e thusa ho boloka masapo ka lebaka la bongata ba calcium ea ona.
Likhaba tse peli tsa amaranth li na le 2 g ea faeba mme motho e moholo o hloka 20 g ea fiber ka letsatsi, ka hona likhaba tse 10 tsa amaranth li lekane ho fana ka litlhoko tsa letsatsi le letsatsi. Melemo e meng ea amaranth ke:
- Matlafatsa sesole sa 'mele - hobane e na le li-antioxidants tse ngata tse matlafatsang lisele tsa sesole sa 'mele;
- Loantša mofetše - ka lebaka la boteng ba antioxidant squalene e fokotsang phallo ea mali ho lihlahala;
- Thuso ka ho hlaphoheloa ha mesifa - bakeng sa ho ba le liprotheine tse ngata;
- Loantša lefu la masapo - hobane ke mohloli oa khalsiamo;
- Thusa ho theola boima ba 'mele - hobane e ruile faeba, e theola mala le ho tima tlala.
Ntle le melemo ena kaofela, amaranth e boetse e bonts'oa haholo ho li-celiacs hobane ha e na gluten.
Tlhahisoleseling ea phepo e nepahetseng bakeng sa Amaranth
Likarolo | Chelete ka 100 g ea amaranth |
Matla | Lik'hilojule tse 371 |
Liprotheine | 14 g |
Mafura | 7 g |
K'habohaedreite | 65 g |
Likhoele | 7 g |
Vithamine C | 4.2 g |
Vithamine B6 | 0.6 mg |
Potasiamo | 508 mg ,. |
K'halsiamo | 159 mg ,. |
Magnesiamo | 248 mg |
Tšepe | 7.6 mg |
Ho na le amaranth e halikiloeng, phofo kapa peo, hangata phofo e sebelisetsoa ho etsa likuku kapa lipanekuku le li-flakes tsa granola kapa muesli le lipeo ho eketsa lebese kapa yogurt mme ka hona ho etsa lijo tsa hoseng tse matlafatsang le tse phetseng hantle.
Amaranth e ka bolokoa ka sehatsetsing likhoeli tse 6, ka setsing se koetsoeng ka thata ho thibela mongobo ho kena.
Mokhoa oa ho sebelisa Amaranth
Amaranth e ka kenyelletsoa lijong ka mekhoa e fapaneng, joalo ka livithamini, lisalate tsa litholoana, yoghurts, ho li-farofas tse nkang phofo ea manioc, liphae le likuku tse nkang sebaka sa phofo ea koro le lisalateng, mohlala. E ka fumanoa mabenkeleng a lijo tsa bophelo bo botle kapa lisuphamaketeng mme e nka sebaka sa raese le quinoa hantle.
Bona hape tse 4 tse nkeloang sebaka ke Rice le noodle.
Li-flakes tsa Amaranth li ruile ka phepo ho feta lijo-thollo tse ling tse kang raese, poone, koro kapa rye 'me e ka ba tlatsetso e babatsehang ho eketsa lipepepe.
Li-recipe tse nang le Amaranth
1. Pie ea Amaranth e nang le quinoa
Lisebelisoa:
- Halofo ea senoelo sa quinoa lithollo
- Kopi e le 'ngoe e ile ea tšolla amaranth
- 1 lehe
- 4 tablespoons tsa oli ea mohloaare
- 1 eiee e grated
- 1 tamati e khethiloeng
- 1 rantipole e phehiloeng
- Kopi e le 1 ea broccoli e phehiloeng e phehiloeng
- ¼ senoelo sa lebese le tlotsitsoeng
- 1 e ka tšolla tuna
- 1 tablespoon phofo e bakang
- Letsoai ho latsoa
Mokhoa oa pre paro:
Ka sekotlolo, kopanya lisebelisoa tsohle. Ho aba ka sebopeho le ho isa ontong ea preheated metsotso e 30 kapa ho fihlela khauta.
Lithollo tsa quinoa le li-flakes tsa amaranth li ka fumanoa mabenkeleng a lijo tsa bophelo bo botle kapa lisuphamaketeng.
2. Gelatin e nang le Amaranth
Lisebelisoa:
- 50g ea li-flakes tsa amaranth
- 1 senoelo sa gelatin kapa 300 ml ea lero la litholoana
Mokhoa oa ho itokisa:
Feela eketsa lero la tholoana kapa le gelatin kamora koetliso, ntle le ho ba monate le ho ba le phepo e ntle.
Kakaretso ena e lokela ho etsoa hang kamora koetliso ka mokhoa o khethehileng.