Quinoa yasvika ichitsvaira musika. Sezvo tsika yekudya zvine hutano uye yezvinomera yakatangwa nhasi, quinoa yakazvimisa ine kukosha kwakafanana nemupunga. Nhasi tichakuudza kuti chii chaizvo, ndezvipi zvivakwa uye mabhenefiti ekushandiswa kwayo, pamwe chete neyakanakisa nzira yekuidya.
Chii chinonzi quinoa?
Quinoa inonzi pseudocereal, yakatumidzwa kuumbwa kwayo kwakafanana nezviyo uye nzira yekudyiwa kwayo. Mbeu ine mavambo ayo muAndes, uye inozivikanwa nekupa huwandu hwakawanda hweprotein yemiriwo (yakakwirira kudarika yechero ipi zvayo).
Pasinei nekusvika kwatiri munguva pfupi yapfuura, kwemakore akati wandei yaive chikafu mukudya kwevagari veAndes, pamwe nebhinzi, matomatisi uye chibage. Nekuda kwekurongeka kwevaEuropean colonizers, iyi pseudocereal yakakanganwika kwemazana emakore nekuda kwekufungidzirwa kwekubatana nekutenda mashura, iyo yakave nechokwadi chekuti haina kupa hutano. Nekuda kwesainzi, nhasi tinoziva hunhu hwayo hwakanakisa uye goho guru regoho.
Izvo zvine hukama kune zvakajairwa horticultural miti (spinachi uye chard); kunyangwe maererano nemakemikari ayo uye kudya kunovaka, ine hukama hukuru nezviyo.
Benefits yekushandiswa kwayo
Sezvatakambotaura, quinoa ine zvivakwa zvekuti hapana imwe cereal inogona kukwikwidza nayo. Imbeu ine 9 yakakosha amino acids nokuda kwekuita kweprotein synthesis. Zvinowanzoitika kuti miriwo uye zviyo hazvina mapuroteni akazara, saka vegan inofanira kutamba pamwe nekubatanidzwa kwezvokudya zvakasiyana-siyana kusvikira vawana zvose. Kazhinji, lysine inowanzoshaikwa, inova yakakosha amino acid, uye iyo quinoa inayo.
Nezve vhitamini uye mineral mupiro, kuvapo mukati B mavitamini (kunyanya thiamin, riboflavin, tocopherols uye ascorbic acid). Mukuwedzera, inobatsira phosphorus, iron, potassium, magnesium, calcium uye trace elements. Zvirimo zvakakoshawo fiber, kusvika kuhuwandu hwe15% pa100 gramu.
Pakati pehunhu hwayo hunofanirwa kujekeswa tinoona kuti chikafu chakakodzera vegans uye coeliacs, kunze kwekukwanisa kupedzwa mukudya kwakakwana uye kune utano. Inopa makabhohaidhiretsi ane yakaderera glycemic index, ine antioxidant effect (nekuda kweflavonoids), inovandudza metabolism (nekuda kwevhitamini B) uye inotidzivirira kubva kuzvirwere zvemwoyo.
Inokurudzirwa zvikuru kuidya mukudya kwekureruka, sezvo simba rayo rinogutsa rinoderedza chido chekudya.
Nzira yekudya quinoa?
Nefashoni yechikafu chaicho uye kudya kwepaleo, vanhu vanotsvaga kudya sechisikigo chikafu sezvinobvira. Neraki, quinoa inogona kudyiwa chero kudya, kunyangwe kwemangwanani. Inoshanda zvakasiyana-siyana. Unotozogeza mhodzi chete kubvisa coating inodzipa kuvava.
Unogona kuiwana iri mbishi, yakabikwa kare kana yakaoma. Kana iwe uchida kuzvibika iwe pachako, unofanirwa kuunza chiyero che3: 1 yemvura nembeu. Birai pamoto wakaderera kwemaminitsi 15-20 kusvikira zviyo zviri pachena uye zvakapetwa kaviri. Pfuura iyo kuburikidza ne-strainer kuti ubvise mvura yakawandisa uye uishandise kune chero recipe.
Mabikirwo auchawana pane yedu webhusaiti
Dzungu uye sipinachi saladhi ine quinoa
Quinoa, broccoli uye salmon burger