La quinoa uye zvinhu zvayo Vatove varipo mukudya kwevanhu vakawanda. Muchokwadi, ndechimwe chezvikafu zvitsva zvakabatanidzwa mukicheni yedu. Ivo zvakare chikamu cheboka iri, semuenzaniso, oats, sora regungwa o iyo soy.
Mukutaura kwakawanda, izvi zvinhu zvinobatsira zvehutano izvo, kusvika zvino, hazvina kudyiwa nekuda kwekusaziva kana kushaya tsika. Nekudaro, zvidzidzo zvesainzi uye kufambira mberi mune gastronomy zvakavaita kukosheswa zvikuru parizvino. Tevere, tichazotaura nezve quinoa uye zvimiro zvayo, asi kutanga isu tichaisa pfungwa pakujekesa kuti chikafu ichi chii.
Chii chinonzi quinoa?
quinoa zviyo
Quinoa, ane zita resainzi quinoa chenopod, ndizvo mbeu, kunyange zvazvo yakarongerwa uye inopedzwa se a cereal. Inobva kune herbaceous chirimwa icho, mukukura, chinogona kusvika mamita matatu pakureba. Iine mashizha akafara uye maumbirwo akasiyana, pamwe chete nemaruva asina petals.
Kurimwa kwayo kunonyanya kuitika kumativi emakomo eAndes. Vagadziri vepasi rose ndivo Argentina, Bolivia, Ecuador, Chile, Colombia kana Peru. Kune zvakare zvakawanda mukati United States uye iri kupararira ku Europe neAsia. Kumwero mukuru, izvi zvinokonzerwa nekudzivisa kwayo. Inotsigira tembiricha kubva kune negative madhigirii mana kusvika papositive makumi matatu nesere. Saizvozvowo, kuti ikure inoda hunyoro huri pakati pemakumi mana nemakumi manomwe kubva muzana.
Kune rumwe rutivi, iwe unogona kunge usingazivi kuti quinoa haisi imwe mhando yemiti. Pane zvakasiyana, kune marudzi anopfuura zana nemakumi maviri uye anenge chiuru nemazana masere. Saizvozvowo, zvichienderana nokuti inorimwa papi, inopa mavara akasiyana kubva kuchena kusvika kutema kuburikidza neorange kana girinhi. Uye mumwe nomumwe wavo ane maitiro akasiyana.
Semuenzaniso, white quinoa ine nyoro, yakapfava flavour inotapira kupfuura mamwe marudzi. Inoita kunge mupunga muchena. Kune rumwe rutivi, iyo tsvuku ine inonaka yevhu uye fruity. Seanecdote, isu tichakuudza kuti yakafarirwa zvakanyanya pakati pe inka warriors, iyo yavaidya pamwe chete nemabhora emafuta emafuta pamberi pehondo yesimba. Kana iri black quinoa, ine yakaenzana pasiy flavour uye crunches paunoruma mairi.
Kupi uye sei kuwana quinoa?
Quinoa yakaputirwa muchitoro chekudya
Tisati tataura nezve quinoa uye zvimiro zvayo, isu tinoda zvakare kutaura nezve nzira dzakasiyana dzaungaiwana. Sezvatakakuudza, kushandiswa kwayo kwakapararira zvakanyanya mumakore achangopfuura. Naizvozvo, hazvizonetsi kwauri kuti uriwane. yakatotengeswa mukati masupamaketi mazhinji nezvitoro zvegirosari.
Asi ndozvinoitawo zvitoro zvinonyanya kugadzira mishonga yemakwenzi uye chikafu chine utano. Nezve mafomati, inotengeswa muzviyo, mumaflakes kana mufomati yehupfu. dzinotoshandiswa mashizha awo kuvira dzimwe ndiro kana kuti masaradhi. Zvichienderana nekuti uchaipedza sei, imwe fomati kana imwe ichava nani kwauri. Semuenzaniso, maflakes akasanganiswa nemukaka akanakira kudya kwemangwanani.
Iwe unozofarirawo kuziva kuti quinoa haina contraindications. Nekudaro, iwe unofanirwa kuidya zvine mwero. vanorairwa maspuni maviri pazuva. Chikonzero ndechekuti chikafu chaizvo caloric uye kuwandisa kwayo kunogona kukonzera kufutisa. Asi nguva yasvika yekuti titaure newe nezve quinoa nezvimiro zvayo.
Quinoa uye zvimiro zvayo: simba remuviri nepfungwa
quinoa zvinomera
Sezvatakakuudza, quinoa yatove mukudya kwevanhu vazhinji nekuda kwehutano hwayo. Humwe hunhu hwayo hukuru ndehwekuti, kuve caloric, inokupa iwe Simba rakawanda. Iinewo zvinyorwa zvepamusoro zve Vhitamini B, iyo inobatsira kuigadzirisa zvakanaka. Uyezve, yake starch inopa simba rinofambira mberi kumamhasuru, zvichiita kuti ive yakanakira kurovedza muviri. Mukuwedzera, the protein kubatsira mukudzoreredza tsandanyama mushure memutambo.
Asi hazvingobatsiri muviri chete. Quinoa zvakare chikafu chakanakira pfungwa, iyo inopawo simba. Yakapfuma mu phenylalanine, iyo inobatsira mukuumbwa kwemaurotransmitters. Izvi zvakakosha pakushanda zvakanaka kweuropi. Asi, kuwedzera, ine glutamic asidhi, phosphorus uye magnesium, zvinokosha zvinhu kwaari. Chaizvoizvo, chinhu chekupedzisira ichi, pamwe chete neamino acid tyrosine, glycine uye tryptophan iyo inewo, inobatsira relieved stress, zvinokanganisa utano hwedu.
Imwe mukana maererano nequinoa uye zvimiro zvayo ndeyekuti ine a high iron content. Inofungidzirwa kuti anenge zana magiramu echigadzirwa anotipa huwandu hwezuva nezuva hwatinoda hweiyi mineral. Ndizvo zvakare yakapfuma mufiber, kupfuura zvimwe zviyo kana mhodzi. Senge zvese izvi hazvina kukwana, haina gluten, iyo inoita kuti ive chikafu chakakwana checoeliacs.
Soup inodzoreredza yequinoa
Uye, kana tikataura pamusoro pezvirwere, quinoa uye zvinhu zvayo zvinobatsira kune vane chirwere cheshuga. Kunyanya, ine yakaderera glycemic index. Izvi zvinodaro nekuti ine faibha, macarbohydrates akazara, leucine, valine, uye isoleucine, iyo inodzikamisa mazinga eshuga yeropa. Asi, zvine musoro, iyo quinoa haigoni kutsiva mishonga. Ndiko kuti, inobatsira pakuvandudza hutano, asi pasina izvi, hazvina maturo kuti ugare uine hutano.
Pakupedzisira, ndizvo chikafu chakanakira vegans. Inovapa akasiyana amino acids, fiber, Omega-3 uye 6 fatty acids, mavitamini nemaminerari. Mukuwedzera, sezvo mafuta ayo ane utano uye achigutsa, anobatsira muzvokudya kuderedza uremu. Nekudaro, chimwe chakanakira quinoa ndechekuti yakakwana mune akawanda mabikirwo. Tiri kuzotaura newe nezve quinoa mukicheni.
Zvokudya zvakagadzirwa nequinoa
A inonaka quinoa lasagna
Iyi pseudocereal ndiyo inoshanda zvakasiyana-siyana yekicheni. Mune fomu yeupfu, unogona kuishandisa kugadzira chingwa. Asi zvakare inhengo yakanaka mukati soups, salads uye stews. Saizvozvowo, inogona kutsiva mupunga zvakanaka uye inonyatso sanganisa nemidziyo yakaita sehanyanisi, leek kana sipinachi.
Nekudaro, isu tinofanirwa kukuita iwe kurudziro. Quinoa ine saponins, iyo inoderedza kukosha kwayo kwekudya uye kuipa iyo inovava. Iyo inotengeswa kuti idyiwe nevanhu inotogezwa kubvisa. Nokudaro, inochengetedza simba rayo rose rekudya. Asi dzimwe nguva anochengeta zvake kuvava kuravira izvo zvinogona kukanganisa ndiro. Nokudaro, tinokupa zano kuti ugezewo usati wabika.
Mukupedzisa, takatsanangura zvese zvaunoda kuziva nezvazvo quinoa uye zvinhu zvayo. Sezvawaona, chinhu chechisikigo uye chine hutano kwazvo chigadzirwa chaunofanira kuisa mukati kudya kwako. Mukuwedzera, iwe unogona kuidya nenzira dzakawanda, sezvo, nekuda kwekusiyana-siyana kwayo, inokodzera mune zvakawanda zvekubika. Enda mberi uye edza.