Quinoa ndi tomato ndi zitsamba - njira yothandizira yophika mu uvuni * Crossfit

Phwetekere (sing'anga) - ma PC 4.
Quinoa - 1 galasi
Sipinachi - 1 gulu
Mchere kuti ulawe
Mafuta a azitona - monga pakufunika
Tchizi wolimba (30% mafuta) - 150 g

Mapuloteni 1.75 g
Mafuta 1.61 g
Zakudya 8.25 g

Phwetekere Quinoa ndi chakudya chochepa kwambiri chomwe chimakopa aliyense amene anazolowera kudya kapena kudya. Tikukulimbikitsani kuti mudzidziwe bwino njira yothandizira pang'onopang'ono ndi chithunzi kuti mupewe zovuta pakuphika.

Kutumikira Pachidebe: Mapangidwe 4.

Gawo ndi tsatane malangizo

Sizitenga nthawi kupanga quinoa ndi tomato ndi zitsamba kunyumba. Ubwino waukulu wa mbaleyo ndizotsika kwambiri za calorie komanso zopanda phindu. Quinoa imalowetsedwa mosavuta ndi thupi kuposa mbewu zina, ndipo nthawi yomweyo imaperekanso chidziwitso chokwanira. Kuphatikiza apo, chimanga chili ndi zinthu zambiri zothandiza, monga riboflavin, pyridoxine, thiamine, komanso selenium, potaziyamu, magnesium, manganese ndi ena. Osazengereza kuphika kwa nthawi yayitali. Gwiritsani ntchito njira yothandizira pang'onopang'ono ndi chithunzi.

Gawo 1

Musanaphike quinoa, ndibwino kuti muwonjezere madzi ozizira ndikukhala mphindi 20. Pambuyo pake, madzi ayenera kutsanulidwa, ndipo tirigu ayenera kutsukidwa pansi pamadzi. Tumizani quinoa mu chidebe ndikuphimba ndi madzi mu 1: 2 ratio motsatana. Nyengo ndi mchere pang'ono ndikuyika mphikawo pa chitofu pa kutentha kwapakati. Pamene ma grits akuphika, konzani sipinachi. Iyenera kutsukidwa pansi pamadzi ndikudulidwa bwino, kenako kuwonjezeredwa ku poto ya quinoa. Phala likakonzeka, zimitsani moto ndikuyika mphikawo kwakanthawi.

Gawo 2

Tsopano tengani mbale yophika, yikani ndi zikopa ndikutsuka pang'ono ndi mafuta. Sambani tomato ndikudula nsonga, chotsani zamkati zonse.

Upangiri! Zonunkhira siziyenera kutayidwa. Ikhoza kuwonjezeredwa ku saladi kapena phala. Musagwiritse ntchito phwetekere wochuluka, chifukwa umapatsa chowawa, ndipo mbaleyo ikhoza kukhala yopanda pake.

Gawo 3

Dzazani tomato wa quinoa ndi sipinachi ndikuyika uvuni. Kuphika mbale kwa mphindi 30-40. Fukani tomato ndi grated tchizi mphindi 10 musanaphike.

Gawo 4

Chilichonse, mbaleyo yakonzeka kwathunthu. Quinoa ndi tomato ndi zitsamba zimatha kutumikiridwa osati kutentha kokha. Chakudyacho chikazizira, chimapezeka kuti sichimakhala chokoma. Sangalatsidwani ndi chakudya chanu!