La quinoa da kaddarorinsa Sun riga sun kasance a cikin abincin mutane da yawa. A gaskiya ma, yana ɗaya daga cikin sababbin abincin da aka shigar a cikin ɗakin dafa abinci. Suna kuma cikin wannan rukuni, misali. hatsi, ruwan teku o waken soya.
Gabaɗaya, waɗannan samfuran ne masu amfani ga lafiya waɗanda, har yanzu, ba a cinye su ba saboda jahilci ko rashin ɗabi'a. Koyaya, binciken kimiyya da ci gaban gastronomy ya sanya su mai kima sosai a halin yanzu. Na gaba, za mu yi magana game da quinoa da kaddarorinsa, amma da farko za mu mai da hankali kan fayyace abin da wannan abincin yake.
Menene quinoa?
quinoa hatsi
Quinoa, wanda sunan kimiyya quinoa chenopod, shi ne wani iri, ko da yake ana rarraba shi ana cinye shi azaman hatsi. Ya fito ne daga tsire-tsire masu tsire-tsire waɗanda, a lokacin girma, yana iya kaiwa tsayin mita uku. Yana da faffadan ganye da siffofi daban-daban, da furanni ba tare da furanni ba.
Noman sa yana faruwa ne musamman kewayen tsaunin Andes. Manyan masu samarwa a duniya sune Argentina, Bolivia, Ecuador, Chile, Colombia ko Peru. Akwai kuma da yawa a ciki Amurka kuma yana yadawa zuwa Turai da Asiya. Yawanci, wannan yana faruwa ne saboda juriya. Yana goyan bayan yanayin zafi da ke jere daga ma'aunin ma'aunin celcius mara kyau zuwa ma'ana talatin da takwas. Hakanan, don girma yana buƙatar ɗanɗano zafi tsakanin kashi arba'in zuwa saba'in.
A gefe guda, ƙila ba za ku san cewa quinoa ba nau'in shuka ba ne. Sabanin haka, akwai nau'ikan sama da dari da ashirin da kusan dubu daya da dari takwas. Hakanan, dangane da inda ake noma shi, yana gabatarwa launuka daban-daban daga fari zuwa baki ta hanyar orange ko kore. Kuma kowanne daga cikinsu yana da halaye daban-daban.
Alal misali, farin quinoa yana da ɗanɗano mai laushi, ɗanɗano mai laushi wanda ya fi sauran nau'in. Kamar farar shinkafa. A gefe guda kuma, ja yana da ɗanɗano na ƙasa da ɗanɗano. A matsayin labari, za mu gaya muku cewa an yaba sosai a cikin inca warriors, wanda suka cinye tare da kwallaye na man alade kafin yakin neman kuzari. Amma ga quinoa baƙar fata, yana da ɗanɗano daidai gwargwado da ɗanɗano lokacin da kuka ciji a ciki.
A ina kuma yadda ake samun quinoa?
Quinoa kunshe a cikin kantin sayar da abinci
Kafin yin magana game da quinoa da kaddarorin sa, muna kuma son magana game da hanyoyi daban-daban da zaku iya samun ta. Kamar yadda muka fada muku, cin ta ya yadu sosai a cikin 'yan shekarun nan. Saboda haka, ba zai yi muku wahala ba. an riga an sayar dashi yawancin manyan kantuna da shagunan abinci.
Amma haka ma shagunan da suka kware akan ganye da abinci mai kyau. Game da tsarin, ana sayar da shi a cikin hatsi, a cikin flakes ko a cikin tsarin gari. har ma ana amfani da su ganyenta don dandana wasu jita-jita ko don salads. Dangane da yadda za ku cinye shi, tsari ɗaya ko wani zai kasance mafi kyau a gare ku. Alal misali, flakes gauraye da madara suna da kyau don karin kumallo.
Za ku kuma yi sha'awar sanin cewa quinoa ba shi da contraindications. Duk da haka, ya kamata ku cinye shi a cikin matsakaici. ana nasiha cokali biyu a rana. Dalili kuwa shi ne abinci ne sosai caloric kuma wuce gona da iri na iya haifar da kitso. Amma lokaci ya yi da za mu yi magana da ku game da quinoa da kaddarorin sa.
Quinoa da kaddarorinsa: makamashi don jiki da tunani
quinoa shuke-shuke
Kamar yadda muka fada muku, quinoa ya riga ya kasance a cikin abincin mutane da yawa saboda amfanin lafiyarsa. Ɗaya daga cikin manyan halayensa shine daidai cewa, kasancewa caloric, yana ba ku Energyarfin makamashi. Hakanan yana da babban abun ciki na bitamin B, wanda ke taimakawa wajen daidaita shi da kyau. Bugu da ƙari, nasa sitaci yana ba da makamashi mai ci gaba ga tsokoki, yana sa ya zama manufa don motsa jiki na juriya. Bugu da kari, da sunadarai taimakawa wajen dawo da tsoka bayan wasanni.
Amma ba kawai amfanin jiki ba ne. Quinoa kuma abinci mai kyau ga hankali, wanda kuma yana ba da gudummawar kuzari. Yana da wadata a cikin phenylalanine, wanda ke taimakawa wajen haɗakarwar neurotransmitters. Waɗannan su ne asali don aikin da ya dace na ƙwaƙwalwa. Amma, ban da haka, ya ƙunshi glutamic acid, phosphorus da magnesium, abubuwa masu mahimmanci a gare shi. Daidai, wannan sinadari na ƙarshe, tare da amino acid tyrosine, glycine da tryptophan waɗanda shi ma ya ƙunshi, suna taimakawa. taimaka damuwa, don haka illa ga lafiyar mu.
Wani fa'ida game da quinoa da kaddarorin sa shine yana da a babban ƙarfe abun ciki. An kiyasta cewa kimanin gram dari na samfurin yana samar mana da adadin yau da kullun da muke bukata na wannan ma'adinai. Haka kuma mai arziki a cikin fiber, fiye da kowane hatsi ko iri. Kamar duk wannan bai isa ba. baya dauke da alkama, wanda ya sa ya zama cikakkiyar abinci ga coeliacs.
Miyan quinoa mai maidowa
Kuma, idan muka yi magana game da cututtuka, quinoa da kaddarorinsa suna da amfani ga masu ciwon sukari. Musamman, yana da ƙarancin glycemic index. Wannan saboda ya ƙunshi fiber, cikakken carbohydrates, leucine, valine, da isoleucine, waɗanda ke daidaita matakan sukari na jini. Amma, a ma'ana, quinoa ba zai iya maye gurbin magunguna ba. Wato yana taimakawa wajen inganta lafiya, amma idan ba tare da waɗannan ba, ba shi da amfani a zauna lafiya.
A ƙarshe, shi ne wani manufa abinci ga vegans. Yana ba su da amino acid daban-daban, fiber, Omega-3 da 6 fatty acids, bitamin da ma'adanai. Bugu da ƙari, tun da kitsensa yana da lafiya kuma yana koshi, yana taimakawa wajen rage kiba. Duk da haka, wani amfani na quinoa shine cewa yana da kyau a yawancin girke-girke. Za mu yi magana da ku game da quinoa a cikin dafa abinci.
Jita-jita da aka yi da quinoa
Kyakkyawan quinoa lasagna
Wannan pseudocereal shine sosai m ga kitchen. A cikin nau'i na gari, har ma za ku iya amfani da shi don yin Pan. Amma kuma yana da kyau a ciki miya, salads da stews. Hakanan, yana iya zama mai kyau madadin shinkafa kuma yana haɗuwa sosai da kayan abinci kamar albasa, leek ko alayyafo.
Koyaya, dole ne mu ba ku shawara. Quinoa ya ƙunshi saponins, wanda ke rage darajar sinadirai kuma yana ba shi dandano mai daci. An riga an wanke wanda ake sayar da shi don amfanin ɗan adam don cire su. Saboda haka, yana riƙe da duk ƙarfinsa na gina jiki. Amma wani lokacin yakan ajiye nasa dandano mai ɗaci wanda zai iya lalata faranti. Don haka, muna ba ku shawara ku wanke shi kafin dafa shi.
A ƙarshe, mun bayyana duk abin da kuke buƙatar sani game da shi quinoa da kaddarorinsa. Kamar yadda kuka gani, samfuri ne na halitta da lafiya wanda yakamata ku haɗa a ciki abincin ku. Bugu da ƙari, za ku iya cin shi ta hanyoyi da yawa, tun da, saboda yawansa, ya dace da girke-girke masu yawa. Ci gaba da gwada shi.