Amaranth ke semela se "tenyetsehang". E sebelisoa ka bobeli joalo ka sejalo sa meroho (makhasi a omisitsoe, a halikiloe kapa a halikiloe ebe a eketsoa, mohlala, lisalate, kapa a sebelisoa e le sejana se lehlakoreng), hape e le sejalo sa furu, hape e le semela sa mekhabiso. Oli e entsoe ka amaranth. Ke khahloa haholo ke amaranth joalo ka sejalo sa lijo-thollo. Lihlahisoa tsa Amaranth (mme, ka tsela, li ka hlahisoa kapa tsa etsoa phofo) ha li na gluten, ho se mamellane hoo batho ba bangata ba utloang bohloko, empa li na le sete e ikhethang ea li-amino acid, le ka bongata ba livithamini le macronutrients li feta lijo-thollo tse ling tse ngata.
Mabaka a mang a ho kenyelletsa amaranth lijong tsa hau ke ana:
Bakeng sa mohloli oa protheine ea limela, amaranth e na le li-amino acid tse loketseng boleng, bongata le tšilo ea lijo: semela sena se na le li-amino acid tse 1 mme se ruile haholo ho lysine, e haelloang haholo ke lijo-thollo tse ling. 8 dikgerama tsa amaranth li na le ligrama tse 190 tsa protheine. Ha ho bapisoa, palo ea protheine e sebelisoang ka raese e tšoeu ke ligrama tse 26.
2. Calcium e amaranth e phahame haholo ho feta lijo-thollo tse ling. Mohlala, ho fana ka raese e tšoeu ho na le li-milligrams tsa 52 tsa calcium, mme ho fana ka amaranth ho na le milligrams tse 298.
3. Amaranth e ruile ka magnesium: limiligrama tse 519 ka ho sebetsa, ha li-buckwheat li na le limiligrama tse 393, 'me raese e tšoeu e na le limiligrama tse 46 feela.
Mabapi le lihlahisoa tsa tšepe (limiligrama tse 4 ka ho sebeletsa), amaranth e boetse e siea lijo-thollo tse ling. Ka mohlala, raese e tšoeu e na le limiligrama tse 15 feela tsa tšepe.
5.Ho ruile ka amaranth le fiber - ligrama tse 18 ka nako ea ho sebeletsa. Karolo ea buckwheat e na le ligrama tse 17 tsa fiber, 'me karolo ea raese e tšoeu e na le ligrama tse 2,4.
6. Joalo ka lithollo tse ngata tse felletseng, amaranth ke mohloli o motle oa li-acid tsa polyunsaturated, mme e ts'oana le oli ea mohloaare ho latela vithamine E.
Ho fihlela hajoale ke atlehile ho pheha sejana se le seng sa amaranth, risepe eo ke u fang eona. Ke tlameha ho hlokomela hore amaranth e phehiloeng e shebahala e ikhetha, empa ke e ratile haholo.
Amaranth le meroho
Lijo:
Halofo ea khalase ea amaranth, likhalase tse 1,5 tsa metsi, likhaba tse 2 tsa oli ea mohloaare, pelepele ea tšepe, li-zucchinis tse 3 tsa bana, karolo ea boraro ea hlooho ea broccoli, eiee e nyane, rantipole e nyane le meroho e meng eo u e khethileng, letsoai le pepere.
Litokisetso:
Eketsa amaranth ho metsi a belang, tlisa ho pheha le ho fokotsa mocheso, koahela le ho bososela metsotso e 15-20, e hlohlelletsa nako le nako. Ha amaranth e ntse e pheha, ratha meroho eohle, tšela oli ka pane, futhumatsa le ho hadika meroho, ho qala ka lieiee. Hlohlelletsa meroho khafetsa hore e se ke ea cha. Ha amaranth e phehiloe (e monya metsi kaofela), e fetisetse skillet ebe e hlohlelletsa le meroho. Sejana se lokile! U ka e fafatsa ka litlama tse ncha pele u sebeletsa.
U ka reka amaranth mona.
mehloling
USDA, Database ea phepo e nepahetseng, Ref Refere. 20, mofuta oa 20088
Li-pseuodcereals le lijo-thollo tse sa tloaelehang, thepa ea lijo-thollo le bokhoni ba ho li sebelisa, Peter S. Belton le John RN Taylor, Springer, Berlin, 2002, maq. 219-252