Iquinoa ifikile itshayela imarike. Ukusukela ekubeni umkhwa wokutya okunempilo kunye nemifuno yasekwa namhlanje, iquinoa iye yazibeka kwindawo efana nerayisi. Namhlanje siza kukuxelela ukuba yintoni ngokwenene, zeziphi iipropati kunye neenzuzo zokusetyenziswa kwayo, kunye nendlela efanelekileyo yokutya.
Yintoni iquinoa?
Iquinoa yipseudocereal, ethiywe ngokubunjwa kwayo ngokufana neecereals kunye nendlela etyiwa ngayo. Imbewu inemvelaphi yayo kwi-Andes, kwaye iyaziwa ngokubonelela ngesixa esikhulu seprotheyini yemifuno (ephezulu kunayo nayiphi na i-cereal).
Ngaphandle kokufika kwethu mva nje, iminyaka eliqela ibiyeyona nto iphambili ekutyeni kwabemi baseAndes, kunye neembotyi, iitumato kunye nombona. Ngenxa yomyalelo we-colonizers yaseYurophu, le pseudocereal yalityalwa kangangeenkulungwane ngenxa yekhonkco elityholwa ngeenkolelo, eziqinisekisa ukuba aziboneleli ngezibonelelo zempilo. Ngombulelo kwisayensi, namhlanje siyazazi iimpawu zayo ezibalaseleyo kunye nezivuno ezinkulu zesivuno.
Inxulumene nofuzo kwizityalo eziqhelekileyo ze-horticultural (isipinatshi kunye ne-chard); nangona ngokwemichiza yayo kunye nokwakheka kwesondlo, inonxibelelwano olukhulu kunye neecereals.
Izibonelelo zokusetyenziswa kwayo
Njengoko besesitshilo ngaphambili, iquinoa ineepropathi ekungekho cereal inokukhuphisana nayo. Yimbewu equlethe i 9 iiamino acid ezifanelekileyo kwinkqubo yeprotein synthesis. Ngokuqhelekileyo kwenzeka ukuba imifuno kunye nokutya okuziinkozo abanazo iiprotheyini ezipheleleyo, ngoko ke i-vegan kufuneka idlale kunye nokudityaniswa kokutya okuhlukahlukeneyo de kufumaneke konke. Ngokuqhelekileyo, i-lysine ihlala ilahlekile, eyi-amino acid ebalulekileyo, kwaye iquinoa inayo.
Ngokuphathelele igalelo levithamini kunye neeminerali, ubukho kwi Iivithamini ze-B (ingakumbi i-thiamin, i-riboflavin, i-tocopherols kunye ne-ascorbic acid). Ukongezelela, inegalelo i-phosphorus, isinyithi, i-potassium, i-magnesium, i-calcium kunye ne-trace elements. Umxholo wayo nawo ubalulekile ifayibha, ukufikelela kwi-concentration ye-15% nge-100 grams.
Phakathi kweempawu zayo eziza kubalaseliswa sifumanisa ukuba kukutya okufanelekileyo imifuno kunye ne-coeliacs, ngaphezu kokukwazi ukusetyenziselwa ukutya okunokulinganisela kunye nokunempilo. Inika i-carbohydrates nge-low glycemic index, ine-antioxidant effect (enkosi kwi-flavonoids), iphucula i-metabolism (ngenxa ye-vitamin B) kwaye iyasikhusela kwizifo zenhliziyo.
Kucetyiswa kakhulu ukuba uyitye kwizidlo ezinciphisa ubunzima, kuba amandla ayo okwanelisayo aya kunciphisa iminqweno yokutya.
Ukutya njani iquinoa?
Ngefashoni yokutya kokwenyani kunye nokutya kwe-paleo, abantu bafuna ukutya njengokutya okungokwemvelo ngangokunokwenzeka. Ngethamsanqa, iquinoa inokutyiwa nakwesiphi na isidlo, kwanesidlo sakusasa. Isebenza ngeendlela ezininzi. Kuya kufuneka ukuba uhlambe kuphela imbewu ukuze ususe isambatho esibanika incasa ekrakra.
Ungayifumana ikrwada, iphekwe kwangaphambili okanye ingumkhenkce. Kwimeko apho ufuna ukuyipheka ngokwakho, kufuneka ulethe umlinganiselo we-3: 1 yamanzi kunye nembewu. Ubilise phezu kobushushu obuphantsi kwi-15-20 imizuzu de ingqolowa ibonakale kwaye iphindwe kabini. Yigqithise ngesihluzi ukususa amanzi angaphezulu kwaye uyisebenzise kuyo nayiphi na iresiphi.
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