Quinoa: osidingayo, iimpawu ezizodwa

Quinoa - imbewu intsapho izityalo Chenopodiaceae, nto leyo zinxulumene kunye isipinatshi kunye beetroot. Noko ke, ngokutsho ekhuhlangubeni, inkangeleko kunye nokulungisa iindlela zabo quinoa kufana ukukrala, abantu abaninzi ngempazamo attribute oko cereal.

Ukusuka ukulungele Gadudu quinoa lisetyenziswa nivathise ukuba inyama nentlanzi izitya, dessert kwaye kongezwa salads. imbewu yezityalo, bayisile ibe ngumgubo. Ngoko ke, ngokuba imbewu yembewu quinoa. ERashiya, esi sityalo amagama amaninzi: quinoa, irayisi quinoa, quinoa.

Quinoa: nentwana imbali

Esi sityalo lutyalwa kwimimandla weentaba Chile, Bolivia, ePeru Ecuador. Ilizwe yakhe amathambeka entabeni Andes eMzantsi Merika. Ukususela kumaxesha amandulo, quinoa (quinoa okanye) yeyona imveliso engundoqo ayeze ukutya Indiya.

Asixhenxe amawaka eminyaka eyadlulayo, izizwe Indian quinoa zasendle ingadliwa, malunga namawaka amane eminyaka eyadlulayo oko yaqala ukuhlakulela kwisityalo, ke uhlwayelwe ngabom. Ngexesha kokoyiswa Umzantsi Melika yi baseSpeyin ngamandla engundoqo Inca baba iitapile, nombona kunye quinoa.

BaseSpeyin bazisa eYurophu iitapile kunye ingqolowa, kunye quinoa kwabonakala isityalo abangenakwazi kakhulu, ukuwathetha awona ingqalelo of the World eNdala (kwaye kukho isizathu esivakalayo!).

Abahlali zamazwe ukulikhulisa kakhulu eli isityalo eyahlukileyo esetyenziswa zonke iinxalenye zayo:

• imbewu zilungiswa ibe ngumgubo, eyayivutyelwa kubo ezahlukeneyo izitya;
• amagqabi aluhlaza ezityiwa entsha, kongezwa salads ezahlukeneyo;
• Ezomisiweyo zisetyenziswa amafutha.

Okwangoku, quinoa ngokubanzi ingena Cuisine zehlabathi. iimpawu ezikhethekileyo anenzuzo esi sityalo kubanga umdla phakathi zokudla kunye restaurateurs kumazwe amaninzi.

Abalimi uzama ukufumana indlela ukuhlakulela quinoa kwiindawo ezahlukeneyo zehlabathi.

Quinoa: iimpawu ezizodwa yinzuzo

Izinto eziluncedo nezinto ezahlukileyo isityalo - in a Umxholo osisityebi iivithamini ezahlukeneyo, iiminerali, acid.

Ukuba usithelekise imbewu kokukhona njengesiqhelo kuthi irayisi, buckwheat okanye amazimba, lowo uphumeleleyo kweepropati luncedo, ngokungathandabuzekiyo, baya quinoa. Oku kuyinyaniso ngokukodwa iiprothini.

Yena nguye iqhawe umxholo yabo. Ngowe-100 grams ye efanayo iqulethe ukuya angamashumi amabini anesibhozo ekhulwini sisithethe yonke imihla nomsila ebilisiweyo - up to ekhulwini ezisithoba. Ezinye iimveliso ezifanayo i protein usezantsi kakhulu: in irayisi - ezisixhenxe nesiqingatha ekhulwini, umbona nengqolowa - emithathu enesiqingatha.

iiproteni Quinoa ezifanayo kumafa kwiiproteni ubisi lwebele, kulula ukutya kwaye iluncedo ebantwaneni, iimbaleki, abasetyhini abakhulelweyo.

Sempahla izityalo ezizodwa musa i gluten. Oku kuboniswa ukuba seswekile kunye nabantu komzimba.

Quinoa: ukwakheka kunye nexabiso amandla

Features ukutya eluncedo quinoa, calories 100 grams ngomgrayo kuphekwe nganye:

• ixabiso Amandla - 368-370 kcal;
• Umxholo namanqatha - 6,07 g;
• protein - 14.12 g;
• Umxholo ekudleni - 64,16 grams.

Zeziphi izingqinisiso ubushushu kakubi? Osidingayo Quinoa kuphekwe asezantsi kakhulu, oko kuphela 120 kcal nganye ezilikhulu grams, amafutha kunye carbohydrate lancipha izihlandlo ezithathu, ukwenza ezichu- umdla okuziinkozo adla abantu abafuna ukuncipha.

Quinoa - wayenovimba iivithamini kunye neeminerali. Uqulathe eyona ndima zilandelayo ngokwaneleyo ukuba udidi ngemihla yokusebenzisa:

• B iivithamini (ngokupheleleyo);
• folic acid;
• manganese;
• wemagniziyam;
• calcium;
• potassium;
• selenium;
• copper;
• zinc;
• yesinyithi;
• phosphorus.

Kakade ke, phantsi ukufudumeza unyango, uhlalutye ulahlekelwa ezinye iimpawu luncedo, kunciphise osidingayo quinoa, abilayo incitshiswe mali (100 grams) iivithamini kunye neeminerali. Noko ke, iseti yabo eyahlukileyo igcinwe.

Kutheni ukupheka quinoa?

Cereal edliwayo ekrwada ukuze alondoloze zonke iipropati zesondlo. Ukulungiselela le njongo, iinkozo zicocwa kuqala iintsuba ephezulu (luschat), emva koko zifakwe phambi ukusetyenziswa, okanye ukusilwa imila.

Isibakala sokuba cereals ezihlawulelwayo Amakhasi nzima, nto leyo kutshabalala okanye kwinkqubo sokusila, okanye abilayo ingqolowa. okuziinkozo Solid ukudla engenakusebenza, akunamsebenzi ukunika umzimba wakho iipropati zesondlo.

Xa ubushushu quinoa ngayo uhlala yedwa kwaye uzuza iimpawu ezimangalisayo:

• Xa abilayo ingqolowa afunxa amanzi, okubhalwe apho quinoa ukunyuka ngokuphindwe kahlanu. Kule osidingayo kuyehla quinoa ebilisiweyo kathathu.
• Iivithamini kunye neeminerali e nomsila ebilisiweyo akawatshintshi loo manqaku, kuphela B5 vitamin lwanamathela ngamanzi ashushu. Kakade ke, lo sezondlo 100 grams lwemveliso nganye lifinyele, kodwa isakhiwo ekhethekileyo kuhlala ingatshintshanga.

Ubushushu kakubi quinoa, apho umxholo caloric lifinyele, obupheleleyo ogqibeleleyo ukuya elwe ukutya kunye nabantu abanengxaki seswekile.

Quinoa: iresiphi

Quinoa kuthengiswa ezinkulu ngohlobo kukubola okanye umgrayo. Kukho iindidi ezintathu iimbotyi: omnyama, omthubi kunye ebomvu. Kuba bona abakho kakhulu incasa ezahlukeneyo kunye nexabiso lesondlo, ngoko ukuze ugcine imali, unako ukuthenga sempahla nawuphi na umbala, ugxininise ixabiso.

Ukutya ipapa quinoa, nto leyo osidingayo osezantsi kakhulu, kakhulu dish owamkelekileyo yenkohlakalo yalo wokudla. Iresiphi of isidudu ilula yaye zifikeleleke kubo nayiphi kumkaNahaman:

• Iinkozo kufuneka ngocoselelo zihlanjwe phantsi ukubaleka kwamanzi abandayo.
• Ukuba okuziinkozo bathenga evenkileni, kususwe iqokobhe ashinyeneyo, akukho mfuneko ukufunxwa kuyo kwangaphambili. Phambi ukupheka Gadudu kufuneka uzame ingqolowa mnye, ukuba zikrakra, kungcono ukuba ugalele cereal ngamanzi abandayo iiyure ezimbini okanye ezintathu, ngoko siwabeka kwakhona.
• Ukulungiselela le isidudu kufuneka athathe i imbiza enkulu ngokwaneleyo, kuba xa kuphekiwe umthamo cereal banda izihlandlo ezine. Ngomhla enye inxalenye cereals kufuneka athathe iinxalenye ezimbini ulwelo.
• Galela amanzi kuselukhambeni, babeka umlilo netyuwa. okuziinkozo elungisiweyo balale emanzini abilayo uze uqhubeke ibila phantsi ivaliwe isiciko. Ngexesha Gadudu ukupheka ashukumise izihlandlo ezimbalwa, ngoko ke pripeklo ukuya ezantsi espan.

Gadudu ithumba de ukufakwa ngokupheleleyo amanzi (malunga neshumi elinesihlanu lemizuzu) phantsi ivaliwe isiciko, uze uvule nowezojiweyo ngepani, wambamba ubushushu kwi imizuzu omnye okanye emibini (okanye de abe ngumphunga olupheleleyo engamanzi). Le Gadudu ilungele zokukhonza.

isiphelo

Okuziinkozo ezisetyenziswa isuphu, salads, smoothies. A movie okwanelisa ambulensi caloric zehlabathi, ukuzuza ethandwa kakhulu nelilifaneleyo zokupheka ezininzi. Akumangalisi yeAfrica amandulo ebizwa quinoa i "okuziinkozo yegolide".

Bakhokelwa zaqinisekiswa data malunga nexabiso lesondlo mveliso, neemfuno zabo ukuze imikhwa okupheka iintlanga ezahlukeneyo, ukulungiselela quinoa evela izitya ezithandwayo usapho kunye nabahlobo bakho.

Yiba nomdla wokutya!