La iquinoa kunye neempawu zayo Sele bekhona ekutyeni kwabantu abaninzi. Enyanisweni, yenye yezinto ezintsha zokutya ezifakwe kwikhitshi lethu. Bakwayinxalenye yeli qela, umzekelo, ihabile, ukhula lwaselwandle o isoya.
Ngokubanzi, ezi ziimveliso ezinenzuzo kwimpilo, kude kube ngoku, azizange zidliwe ngenxa yokungazi okanye ukungabikho komkhwa. Nangona kunjalo, izifundo zenzululwazi kunye nenkqubela phambili kwi-gastronomy ziye zabenza ixatyiswe kakhulu okwangoku. Emva koko, siza kuthetha nge-quinoa kunye neempawu zayo, kodwa okokuqala siza kugxila ekucaciseni ukuba kukuphi oku kutya.
Yintoni iquinoa?
iinkozo zequinoa
I-Quinoa, igama layo lezesayensi iquinoa chenopod, kunjalo imbewu, nangona ihlelwa kwaye idliwe njenge i-cereal. Ivela kwisityalo esine-herbaceous, ekukhuleni, sinokufikelela kwiimitha ezintathu ukuphakama. Inamagqabi abanzi kunye nemilo eyahlukeneyo, kunye neentyatyambo ezingenazo iipetali.
Ukulinywa kwayo kwenzeka ikakhulu ujikeleze udederhu lweentaba zeAndes. Abona bavelisi bakhulu kwihlabathi IArgentina, iBolivia, i-Ecuador, iChile, iColombia okanye iPeru. Kwakhona kuninzi kwi EUnited States kwaye isasazeka ukuya IYurophu kunye neAsia. Ubukhulu becala, oku kubangelwa kukuxhathisa kwayo. Ixhasa amaqondo obushushu ukusuka kwi-negative degrees Celsius ukuya kumashumi amathathu anesibhozo. Ngokunjalo, ukuze ikhule idinga ukufuma okuphakathi kwamashumi amane namashumi asixhenxe epesenti.
Kwelinye icala, usenokungazi ukuba iquinoa ayiyontlobo enye yezityalo. Ngokuchasene noko, kukho ngaphezu kwekhulu elinamashumi amabini kunye newaka elinamakhulu asibhozo iintlobo. Ngokunjalo, kuxhomekeka kwindawo elinywa kuyo, iyabonisa imibala eyahlukeneyo ukusuka kumhlophe ukuya kumnyama ukuya kwiorenji okanye eluhlaza. Kwaye ngamnye kubo uneempawu ezahlukeneyo.
Umzekelo, iquinoa emhlophe inencasa ethambileyo ethambileyo emnandi kunezinye iintlobo. Kubonakala ngathi irayisi emhlophe. Ngakolunye uhlangothi, obomvu unencasa yomhlaba kunye neziqhamo. Njenge-anecdote, siya kukuxelela ukuba ixatyiswe kakhulu phakathi kwe amaqhawe angama-inca, ababezidla kunye neebhola zamafutha enyama phambi kwedabi lamandla. Ngokubhekiselele kwiquinoa emnyama, inencasa yomhlaba elinganayo kunye ne-crunches xa uluma kuyo.
Apho kwaye njani ukufumana iquinoa?
Iquinoa epakishwe kwivenkile yokutya
Ngaphambi kokuba sithethe ngequinoa kunye neempawu zayo, sifuna kwakhona ukuthetha ngeendlela ezahlukeneyo onokuzifumana. Njengoko sikuxelele, ukusetyenziswa kwayo kusasazeka kakhulu kwiminyaka yakutshanje. Ngoko ke, akuyi kuba nzima kuwe ukuyifumana. sele ithengisiwe kuyo uninzi lweevenkile ezinkulu kunye neevenkile zegrosari.
Kodwa zinjalo ke neevenkile ezithengisa amayeza kunye nokutya okunempilo. Ngokumalunga neefomathi, iyathengiswa kwiinkozo, kwiiflakes okanye kwifomathi yomgubo. zide zisetyenziswe amagqabi awo ukunambitha izitya okanye iisaladi. Ngokuxhomekeke kwindlela oza kuyisebenzisa ngayo, enye ifomathi okanye enye iya kuba ngcono kuwe. Umzekelo, iiflakes ezixutywe nobisi zilungele isidlo sakusasa.
Uya kuba nomdla wokwazi ukuba iquinoa ayinayo into echasene nayo. Nangona kunjalo, kufuneka uyisebenzise ngokumodareyitha. bayacetyiswa amacephe amabini ngosuku. Isizathu kukuba kukutya i-caloric kakhulu kwaye ukugqithisa kwayo kunokukhokelela ekutyebeni. Kodwa ixesha lifikile lokuba sithethe nawe malunga nequinoa kunye neempawu zayo.
Iquinoa kunye neempawu zayo: amandla omzimba kunye nengqondo
izityalo zequinoa
Njengoko sikuxelele, iquinoa sele ikukutya kwabantu abaninzi ngenxa yeenzuzo zayo zempilo. Enye yeempawu zayo ezinkulu ngokuchanekileyo ukuba, ukuba yi-caloric, ikunika Amandla amaninzi. Kananjalo inomxholo ophezulu we ivithamin B, nto leyo inceda ukuyicoca kakuhle. Ngaphezu koko, yakhe isitatshi inika amandla aqhubela phambili kwizihlunu, oko kuyenza ilungele imithambo yokuxhathisa. Ukongeza, i iiproteni igalelo ekubuyiselweni kwezihlunu emva komdlalo.
Kodwa akuncedi kuphela umzimba. Iquinoa nayo ukutya okufanelekileyo kwengqondo, apho iphinda ifake amandla. Ityebile kwi-phenylalanine, enceda ekudibaneni kwee-neurotransmitters. Ezi zisisiseko ekusebenzeni kakuhle kwengqondo. Kodwa, ngaphezu koko, iqulethe i-glutamic acid, i-phosphorus kunye ne-magnesium, izinto ezisisiseko kuye. Ngokuchanekileyo, le nto yokugqibela, kunye ne-amino acid tyrosine, i-glycine kunye ne-tryptophan equletheyo, inceda kunciphisa uxinzelelo, iyingozi kakhulu kwimpilo yethu.
Enye inzuzo malunga nequinoa kunye neempawu zayo kukuba ine-a umxholo ophezulu wentsimbi. Kuqikelelwa ukuba malunga nekhulu leegram zemveliso zisinika umlinganiselo wemihla ngemihla esiwudingayo kule minerali. Ikwanjalo isityebi kwifiber, ngaphezu kwayo nayiphi na enye i-cereal okanye imbewu. Ngokungathi konke oku akwanelanga, ayiqulathanga gluten, okwenza kube kukutya okugqibeleleyo kwee-coeliacs.
Isuphu yequinoa yokubuyisela
Kwaye, ukuba sithetha ngezifo, iquinoa kunye neempawu zayo ziluncedo kwabo banesifo seswekile. Ngokukodwa, inesalathisi esisezantsi se-glycemic. Oku kungenxa yokuba ine-fiber, i-carbohydrates epheleleyo, i-leucine, i-valine, kunye ne-isoleucine, elungelelanisa amanqanaba eswekile yegazi. Kodwa, ngokusengqiqweni, iquinoa alinakuthatha indawo yamayeza. Oko kukuthi, igalelo ekuphuculeni impilo, kodwa ngaphandle kwezi, akunamsebenzi ukuhlala usempilweni.
Ekugqibeleni, kunjalo ukutya okufanelekileyo kwi-vegans. Ibabonelela ngee-amino acids ezahlukeneyo, i-fiber, i-Omega-3 kunye ne-6 e-fatty acids, iivithamini kunye neeminerali. Ukongezelela, ekubeni amafutha ayo enempilo kwaye ayanelisa, inceda ekutyeni ukunciphisa umzimba. Nangona kunjalo, enye inzuzo yequinoa kukuba ilungile kwiindlela ezininzi zokupheka. Siza kuthetha nawe malunga nequinoa ekhitshini.
Izitya ezenziwe ngequinoa
I-quinoa lasagna emnandi
Le pseudocereal yi izinto ezininzi kakhulu ekhitshini. Ngendlela yomgubo, unokuyisebenzisa ukwenza epanini. Kodwa kwakhona sisithako esihle kuyo iisuphu, iisaladi kunye nesityu. Ngokunjalo, inokuba yindawo efanelekileyo yerayisi kwaye idibanisa kakuhle kakhulu nezithako ezifana netswele, iliki okanye isipinatshi.
Nangona kunjalo, kufuneka sikwenze isincomo. Iquinoa iqulethe saponins, enciphisa ixabiso layo lezondlo kwaye inike incasa ekrakra. Le ithengiswe ukuba isetyenziswe ngabantu sele ihlanjiwe ukuyisusa. Ngoko ke, igcina onke amandla ayo okutya. Kodwa ngamanye amaxesha uyayigcina eyakhe incasa ekrakra oko kungonakalisa ipleyiti. Ngoko ke, siyakucebisa ukuba uphinde uhlambe ngaphambi kokuba uyipheke.
Ukuqukumbela, sikucacisele yonke into ekufuneka uyazi ngayo iquinoa kunye neempawu zayo. Njengoko ubonile, yimveliso yendalo kwaye isempilweni kakhulu ekufuneka uyibandakanye kuyo ukutya kwakho. Ukongeza, ungayidla ngeendlela ezininzi, kuba, ngenxa yokuguquguquka kwayo, ingena kwiiresiphi ezininzi. Qhubeka uyizame.