Indlela Yokudla Indwabaza

© Tubifex

Imbewu Yendwabaza

Imbewu ye-Amaranth yayiyihlamvu lokudla okuyisitshalo eMexico, eGuatemala nasePeru eminyakeni eyizinkulungwane edlule futhi mhlawumbe yayithandwa njengommbila. Imbewu yayixutshwe nobusi ukuze yenze amaqebelengwane angayisebenzisa emikhosini yenkolo bese idliwa. Amaqabunga nawo ayadla futhi anempilo kakhulu.
Imbewu ye-Amaranth ingahluma. Hlanza isipuni esisodwa sembewu kanye nommbizi wokugaya ngomqubu we-perforated. Hlanza amahora ayisishiyagalombili. Sebenzisa imbewu ehlume ngamaswidi nasemasaladi.
Izithombo ze-amaranth ezicebile zeprotheni zilungiswa esitofu noma ku-microwave. Sebenzisa indebe eyodwa ye-amaranth imbewu yezinkomishi ezintathu zamanzi abilayo, usawoti we-apula noma umhluzi wenkukhu. Letha emathumba bese ubamba imizuzu engama-20 kuze kufike amanzi. Uma kushiywe isikhathi eside kakhulu, kungaba yinto enamathele. Ikhwalithi ye-gelatinous ka-Amaranth yenza kube usizo ukugcoba isobho.
Imbewu ingabuye ibongwe, ivele (ingasebenzisi amafutha) noma ingeziwe kwezinye izitsha ezifana nelayisi ukunikeza ubumnandi be-nutty. Indwabaza ihlukile kwamanye okusanhlamvu okuphelele. Ngeke ilahlekelwe ngokuphelele, kodwa kunalokho iyancipha ngaphakathi kanti izinhlamvu zibonakala sengathi ziphakathi kwamazinyo akho.

Inani Lezomsoco Lendwabaza

©Adrián Cerón
Ngokusho kweMhlaba Yezinhlamvu ze-Grains, i-amaranth yilelo kuphela okusanhlamvu okulotshwe ukuthi iqukethe i-Vitamin C. Ngaphezu kwalokho, iqukethe amaprotheni angu-14% futhi icebile kuma-amino acids, kufaka phakathi i-lysine.
Indwabaza ifulawa ayi-gluten futhi ngeke isebenze njengofulawa ophindaphindiwe ngezinkwa - esikhundleni sika-30% wefulawa nofulawa wendwabaza ukunciphisa i-gluten esinkwa sokugcina. Ufulawa wase-Amaranth ungasetshenziswa kuma-pancake, ama-biscuits nama-pastas

Amaqabunga Endwabaza

Amaqabunga endwabaza avunwa ngesandla futhi angcono adliwe fresh - ngosuku olufanayo. Kungabuye kubiliswe emanzini anosawoti (njenge sipinashi) futhi kukhonzwe nge-sauce utamatisi no-anyanisi noma amazambane kanye no-anyanisi. Amaqabunga amasha anganezelwa kuma-saladi noma alayishwe futhi afakwe eminye imifino ephekwe njenge-broccoli no-anyanisi.
Itiye yendwabaza (1 indebe yamanzi abilayo ekomelweni lesine lamaqabunga amasha) lingaphatha i-anemia, ukukhathala okungapheli, isifo sohudo kanye nokukhwehlela nokugaya kakhulu kokuya esikhathini. Ukusebenzisa itiye elihlile njenge-lotion kunganciphisa isikhumba esishisayo futhi kungasetshenziswa ukuhlanza amanxeba.
Ama-micronutrients e-amaranth ahlanganisa i-carotene, amavithamini A, insimbi, i-magnesium, i-phosphorus, i-potassium ne-calcium. I-amaranths evulekile-evulekile nayo icebile kuma-anthocyanins - ama-pigments aphezulu ezindaweni zokulwa ne-antioxidant.

Translated by Nsika Khoza