Amaranth shine tsire -tsire mai “m”. Ana amfani dashi duka azaman kayan lambu (ana bushe ganye, soyayyen ko tururi kuma ana ƙara, alal misali, ga salati, ko ana amfani dashi azaman gefen gefe), kuma azaman amfanin gona, kuma azaman kayan ado. Ana yin man daga amaranth. Ina sha'awar amaranth a matsayin amfanin gona na hatsi. Amaranth hatsi (kuma, ta hanyar, ana iya tsiro su ko sanya su cikin gari) ba su ƙunshi gluten, rashin haƙuri wanda mutane da yawa ke wahala, amma suna ƙunshe da saitin amino acid na musamman, kuma dangane da adadin bitamin da macronutrients sun zarce sauran hatsi da yawa.
Ga wasu dalilai don haɗa amaranth a cikin abincinku:
Don tushen kayan lambu na furotin, amaranth yana da madaidaicin tsarin amino acid dangane da inganci, yawa da narkewa: shuka tana ƙunshe da mahimman amino acid 1 kuma tana da wadataccen lysine, wanda ba shi da yawa a cikin sauran hatsi. 8 grams na amaranth ya ƙunshi gram 190 na furotin. Don kwatantawa, adadin furotin a cikin farar shinkafa guda ɗaya shine gram 26.
2. Calcium a amaranth ya fi na sauran hatsi yawa. Misali, farar shinkafa ta ƙunshi miligram 52 na alli, kuma hidimar amaranth tana da miligram 298.
3. Amaranth yana da wadataccen sinadarin magnesium: milligrams 519 a kowace hidima, yayin da buckwheat yana da miligram 393, kuma farar shinkafa tana da miligram 46 kacal.
Dangane da abun cikin ƙarfe (miligram 4 a kowace hidima), amaranth kuma yana barin sauran hatsi. Misali, farar shinkafa tana dauke da milligram na karfe 15 kawai.
5.Rich a cikin amaranth da fiber - gram 18 a kowace hidim. Wani ɓangare na buckwheat ya ƙunshi fiber 17 na fiber, kuma wani ɓangaren farin shinkafa ya ƙunshi gram 2,4.
6. Kamar yawancin hatsi gaba ɗaya, amaranth kyakkyawan tushe ne na kitse mai kitse, kuma yana kwatankwacin man zaitun dangane da bitamin E.
Ya zuwa yanzu na sami nasarar dafa abinci ɗaya na amaranth, girke-girke wanda na ke ba ku. Dole ne in lura cewa dafa amaranth ya zama na musamman, amma ina matukar son shi.
Amaranth tare da kayan lambu
Sinadaran:
Rabin gilashin amaranth, gilashin ruwa 1,5, cokali 2 na man zaitun, barkono mai kararrawa, zucchinis jariri 3, kashi uku na shugaban broccoli, ƙaramin albasa, ƙaramin karas da kowane kayan lambu da kuka zaɓa, gishiri da barkono.
Shiri:
Ƙara amaranth zuwa ruwan zãfi, kawo zuwa tafasa da rage zafi, rufe da simmer na mintuna 15-20, yana motsawa lokaci -lokaci. Yayin da amaranth ke dafa abinci, yanke duk kayan lambu, zuba mai a cikin kwanon rufi, zafi da soya kayan lambu, farawa da albasa. Karkaɗa kayan lambu akai -akai don kada su ƙone. Lokacin da aka dafa amaranth (yana shan duk ruwan), canza shi zuwa skillet kuma motsa tare da kayan lambu. Tasa ta shirya! Kuna iya yayyafa shi da sabbin ganye kafin yin hidima.
Zaku iya siyan amarant a nan.
Sources:
USDA, Bayanai na Abinci, Standard Ref. 20, sigar 20088
Pseuodcereals da ereananan hatsi gama gari, Abubuwan hatsi da Amfani da Dama, Peter S. Belton da John RN Taylor, Springer, Berlin, 2002, shafi na 219-252