I-Quinoa isifikile ishanela imakethe. Njengoba inkambiso yemikhuba yokudla enempilo nemifino yasungulwa namuhla, i-quinoa izibeke endaweni ehambisana nokufana nelayisi. Namuhla sizokutshela ukuthi kuyini ngempela, yiziphi izakhiwo nezinzuzo zokusetshenziswa kwayo, kanye nendlela engcono kakhulu yokuyidla.
Iyini i-quinoa?
I-Quinoa iyi-pseudocereal, eqanjwe ngokwakheka kwayo okufana nokusanhlamvu kanye nendlela edliwa ngayo. Imbewu inomsuka wayo e-Andes, futhi yaziwa ngokuhlinzeka ngenani elikhulu leprotheyini yemifino (eliphezulu kunanoma iyiphi i-cereal).
Naphezu kokufika kwethu kamuva nje, iminyaka eminingana bekuyisisekelo sokudla kwezakhamuzi zase-Andes, kanye nobhontshisi, utamatisi kanye nommbila. Ngenxa yokuhleleka kwamakholoni aseYurophu, le pseudocereal yakhohlwa amakhulu eminyaka ngenxa yokuxhumana okusolwayo nezinkolelo-ze, okwaqinisekisa ukuthi ayizange inikeze izinzuzo zezempilo. Ngenxa yesayensi, namuhla siyazazi izimfanelo zayo ezinhle kakhulu kanye nesivuno esikhulu sokuvuna.
Ihlobene ngokofuzo nezitshalo ezivamile ze-horticultural (isipinashi ne-chard); nakuba ngokokwakheka kwamakhemikhali nokondleka kwayo, inokuxhumana okukhudlwana nokusanhlamvu.
Izinzuzo zokusetshenziswa kwayo
Njengoba sishilo ngaphambili, i-quinoa inezakhiwo okungekho okunye okusanhlamvu okungaqhudelana nakho. Yimbewu equkethe 9 ama-amino acid abalulekile ngenqubo ye-protein synthesis. Ngokuvamile kwenzeka ukuthi imifino nokusanhlamvu akunawo amaprotheni aphelele, ngakho-ke i-vegan kufanele idlale ngokuhlanganiswa kokudla okuhlukahlukene kuze kube yilapho ikuthola konke. Imvamisa, i-lysine ivamise ukushoda, okuyi-amino acid ebalulekile, futhi leyo quinoa inayo.
Ngokuphathelene negalelo lamavithamini namaminerali, ubukhona phakathi Amavithamini we-B (ikakhulukazi i-thiamin, i-riboflavin, i-tocopherols ne-ascorbic acid). Ngaphezu kwalokho, kuyasiza i-phosphorus, i-iron, i-potassium, i-magnesium, i-calcium ne-trace elements. Okukuyo nakho kubalulekile i-fiber, ifinyelela ukugxila kwe-15% ngamagremu angu-100.
Phakathi kwezimfanelo zayo ezizogqanyiswa sithola ukuthi iwukudla okufanele ama-vegans nama-coeliacs, ngaphezu kokukwazi ukudliwa ekudleni okulinganiselayo nokunempilo. Inikeza ama-carbohydrate anenkomba ephansi ye-glycemic, inomphumela we-antioxidant (sibonga ku-flavonoids), ithuthukisa umzimba we-metabolism (ngenxa ye-vitamin B) futhi isivikele ezifweni zenhliziyo.
Kutuswa kakhulu ukuyidla ekudleni kokulahlekelwa isisindo, ngoba amandla ayo asuthisayo azonciphisa izifiso zokudla.
Ungadla kanjani i-quinoa?
Ngemfashini yokudla kwangempela nokudla kwe-paleo, abantu bafuna ukudla ukudla okungokwemvelo ngangokunokwenzeka. Ngenhlanhla, i-quinoa ingadliwa kunoma yisiphi isidlo, ngisho nebhulakufesi. Iguquguquka. Kuzodingeka ugeze kuphela imbewu ukuze ususe ukunamathela okubanika ukunambitheka okubabayo.
Ungayithola iluhlaza, iphekwe ngaphambilini noma iqandisiwe. Uma ufuna ukuyipheka ngokwakho, kufanele ulethe isilinganiso se-3: 1 samanzi nembewu. Ubilise phezu kokushisa okuphansi imizuzu engu-15-20 kuze kube yilapho okusanhlamvu kubonakala futhi kuphindwe kabili. Dlulise ngesisefo ukuze ususe amanzi amaningi futhi uwasebenzise kunoma iyiphi iresiphi.
Amaresiphi ozowathola kuwebhusayithi yethu
Ikhekhe le-Quinoa elinoshokoledi
Isaladi yethanga nesipinashi ngequinoa
I-Quinoa ngemifino kanye ne-salmon
I-Quinoa, i-broccoli ne-salmon burger