Maoriki muQuinoa uye Utano Hwayo Mazano
Native kuBolivia, quinoa ishamwari yeSwitzerland chard, sipinashi, uye beet. Quinoa isiri yeguten-isina zviyo zvakakwana zvine mavitamini, zvicherwa, mapuroteni, uye fiber.
Mhando dzakawanda kwazvo dzequinoa dzinowanikwa muUnited States dzinosanganisira, dhena, tsvuku, uye nyeupe quinoa. Mukuwedzera kune zvakasiyana nemuvara, marudzi akasiyana anobudisa zvakasiyana-siyana zvinonaka uye mavara.
White quinoa ndiyo inonyanya kufanana, uye yakanyatsogadzirwa kupfuura yequinoa tsvuku, iyo inonyanya kushandiswa muhomwe yehadhi. Black quinoa inongova yevhu uye inotapira kupfuura kunaka kwekachena quinoa.
Quinoa inowanzoshandiswa pakugadzira zvirongwa zvekudya, sezvo ichizadza uye mapuroteni akazara. Quinoa ipuroteni yakakwana, ine yose ye mapfumbamwe anokosha amino acids.
| Quinoa Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 mukombe yakabikwa (185 g) | |
| Per Serving | % Daily Value * |
| Calories 222 | |
| Maoriro anobva kuFat 36 | |
| Total Fat 4g | 6% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 13mg | 1% |
| Carbohydrates 39g | 13% |
| Dhiyabhorosi Fiber 5g | 20% |
| Sugars 0g | |
| Protein 8g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 3% · Iron 15% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Imwe mukombe wequinoa ine 220 makorikiti, 39 g yemakrohydrate, 5 g ye fiber uye 8 g yeprotheni. Kunyangwe, hazvirevi hazvo zvakaderera calori, mune zvinokwana 39 g ye-carbohydrate yakaoma iyo inogona kushanda senzvimbo yakanaka yezvine simba.
Mukuwedzera, iyo inowanikwa zvikuru fiber uye mapuroteni. Kana iwe uchida kuderedza karori yako inobata, tora 3/4 kapu yakabikwa. Izvi zvinobatsira, zvakare, kana uri kuongorora mabhii anonyora ruzivo rwezvokudya kwe 1/4 mukombe wakaoma, izvo zvinonyatsobudisa 3/4 mukombe yakabikwa.
Health Health Benefits of Quinoa
Quinoa inowanzoperera mune sodium uye yakazara mu fiber uye mapuroteni.
Fibre ndiyo inotengeswa yega yehydrohydrate iyo inobatsira nekudzivirira, kudzivirira uye kuderedza kuvhiringidzika, inogona kubatsira kudhonza cholesterol kure nemwoyo uye inokosha pakuchengetedza sutu rega rakasimba. Izvo fiber yakawanda mu quinoa inobvumira kudyiwa kwemakrohydrates kunonoka, zvichibatsira neropa rekutapira ropa. Zvidzidzo zvinoratidza kuti njodzi yorudzi rwechipiri chirwere cheshuga chakaderera apo mbeu yose inodyiwa kazhinji. Saka, kana uri kutsvaga imwe nzira yepasta kuti ugutse starch yako chido, quinoa zvichida sarudzo yakanaka kwauri.
Nemhaka yekuti quinoa ndiyo mbeu yose yezviyo, inowanzoitawo tsime rakanaka resimbi, magnesium, vitamini E uye potassium. Magnesium ine chikamu chezvinhu zvakawanda zvemagetsi mumuviri, kusanganisira zvimwe zvinobatsira kuronga shuga yeropa. Iron ndiyo inokosha inoshandiswa kutakura oksijeni kuburikidza nemuviri, uye vitamini E ine vitamini yakasvibiswa yakawanda inoita se antioxidant, iyo inobatsira kurwisana nekusununguka kwemasimba mumuviri.
Mibvunzo Inowanzoenderana Nequinoa
Iko quinoa gluten-isina? Hungu, quinoa isarudzo isina-gluten yevaya vane gluten kusawirirana kana chirwere cheCeliac.
Iko quinoa ipurotini yakakwana here? Hungu, quinoa inopa zvose zvipfumbamwe zvemaamino acid anokosha.
Nei chiinoa dzimwe nguva inorwadza? Saponins inowanzoitika inogona kunge ichipfekesa mbeu yemunhu mumwechete, zvichiita kuti isvike kana sopu inonaka kana yakabikwa.
A nyore kusuka vasati vabikira zvakakwana kuti vabvise.
Nzira Yekutora uye Kuchengeta Quinoa
Iwe unogona kuwana quinoa muchitoro chako chenguva dzose kana chero chikafu chekudya cheutano. Tsvaga iyo pavharafi inowanikwa nerayisi uye couscous.
Dry quinoa ine hupenyu hwakareba refu uye inogona kuchengetwa mubato rako muhomwe yayo kana mudziyo usina kudzivirira. Nemhaka yokuti imbeu, inowanzo "yakanakisisa ne" zuva, asi inogona kushandiswa zvakachengetedza zuva iroro. Kana imwe yakagadzirwa, quinoa ichagara yakachena mufiriji kwemazuva matanhatu kusvika ku7. Iwe uchaziva kuti inotanga kuenda zvakaipa, kana inenge yakaoma uye inoita mold.
Iwe unogona kuchengeta quinoa kwenguva yakareba mufriji mune mudziyo wefriji isina mvura.
Nzira Dzakanaka Dzakagadzirira Quinoa
Quinoa inzvimbo yakakosha yekugadziriswa, yakagadzirwa nemakrohydrates akadai semucheka mutsvuku uye pasta. Shandisai quinoa kuti murove kumusoro kunonaka kwezvokudya uye uchengete zvasara zvekudya zvekudya zvekudya zvekudya. Kana, tanga kugadzira uye uwedzere mapuroteni ako nawo sechinzvimbo chekudya.
Nzira yekubika ye quinoa yakafanana neyejunga-ndiko kuti, chikamu chimwe chetashi kusvika kune zvikamu zviviri mvura. Kusiyana kwakasiyana ndekwokuti marangi mazhinji anorudzira kuti awedzere uye / kana kushambidza quinoa vasati vashandise kuitira kuti vabvise saponins dzinowanzoitika, iyo inonzi sopy-inonaka zvinhu zvinofungidzirwa kuita sedzodzivirira shiri dzinowanikwa.
Nguva dzose verenga mirayiridzo yepachipatara yemakananga chaiwo. Isai imwe kapu yembeu yakasviwa yequinoa yakaiswa mumuchero wakanaka, uye iiite pasi pemvura ichiri kuifungira neruoko rwako.
Mushure mekugeza mbeu yenyu yakaoma, gadzirai maererano nemirayiridzo yepafuti-kazhinji nekuiisa muchokuputi nemakadzi maviri emvura (kana pasi yepasi sodium kana muto wehuku) kune imwe kapu ye quinoa. Uya nayo kumota uye udzikise kupisa kusvika pasi, kufukidza, uye kumira kusvikira zviyo zvanyura mvura yose, anenge maminitsi makumi maviri kana kupfuura. Chigadzirwa chakapedzwa chinofanira kunge chiine futi uye chiedza.
Mapepa Achishandisa Quinoa
- Basic Quinoa Salad Recipe
- Quinoa Crusted Cod ne Peach Salsa
> Sources:
Anderson JW. Yese mbeu uye coronary heart disease: yose kernel yezvokwadi. Am J Clin Nutriti. 2004 Dec; 80 (6): 1459-60. 2004.
Erkkila AT, Herrington DM, Mozaffarian D, Lichtenstein AH. Nhamba yezviyo uye huwandu hwekudya hunobatanidzwa nekuderedza kuderera kwekoronary-arteri atherosclerosis mumashureopaopausal vakadzi vane coronary artery disease. Am Heart J. 2005 Jul; 150 (1): 94-101. 2005.
> Nzira Dzekare Yese Yezviyo Gungano. Mhando ye quinoa. http://wholegrainscouncil.org/whole-grains-101/whole-grains-101-orphan-pages-found/types-quinoa
van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Dietary calcium uye magnesium, zvokudya zvikuru zvekudya, uye ngozi yerudzi rwechipiri chirwere cheshuga muUnited States women. Chirwere cheshuga. 2006 Oct; 29 (10): 2238-43. 2006.