I-Quinoa nezakhiwo zayo

I-Quinoa

La iquinoa kanye nezakhiwo zayo Sebevele bekhona ekudleni kwabantu abaningi. Eqinisweni, ingenye yalezo zidlo ezintsha ezifakwe ekhishini lethu. Nabo bayingxenye yaleli qembu, isibonelo, i-oats, ukhula lwasolwandle o isoya.

Ngokuvamile, lezi ziyimikhiqizo enenzuzo yezempilo, kuze kube manje, ayizange idliwe ngenxa yokungazi noma ukuntula umkhuba. Kodwa-ke, izifundo zesayensi kanye nentuthuko ye-gastronomy ibenze okwaziswa kakhulu okwamanje. Okulandelayo, sizokhuluma nge-quinoa nezakhiwo zayo, kodwa okokuqala sizogxila ekucaciseni ukuthi kuyini lokhu kudla.

Iyini i-quinoa?

isidlo nge-quinoa

okusanhlamvu kwe-quinoa

I-Quinoa, igama layo lesayensi i-quinoa chenopod, kunjalo imbewu, nakuba ihlukaniswa futhi idliwe njenge okusanhlamvu. Ivela esitshalweni se-herbaceous, lapho isikhulile, singafinyelela amamitha amathathu ubude. Inamaqabunga abanzi kanye nokwakheka okuhlukile, kanye nezimbali ezingenawo amacembe.

Ukutshalwa kwayo kwenzeka ikakhulukazi ezungeze ukhahlamba lwezintaba ze-Andes. Abakhiqizi abakhulu kakhulu emhlabeni I-Argentina, iBolivia, i-Ecuador, iChile, iColombia noma iPeru. Kukhona okuningi futhi United States futhi isakazeka ku I-Europe ne-Asia. Ngokwezinga elikhulu, lokhu kubangelwa ukumelana kwayo. Isekela amazinga okushisa asukela ku-negative degrees Celsius ukuya kokuphozithivu amashumi amathathu nesishiyagalombili. Ngokunjalo, ukuze ikhule idinga umswakama ophakathi kwamashumi amane namashumi ayisikhombisa ekhulwini.

Ngakolunye uhlangothi, ungase ungazi ukuthi i-quinoa ayilona uhlobo olulodwa lwezitshalo. Ngokuphambene nalokho, kunezinhlobo ezingaphezu kwekhulu namashumi amabili namakhulu ayisishiyagalombili. Ngokunjalo, kuye ngokuthi ilinywa kuphi, iyethula imibala ehlukene kusuka kokumhlophe kuye kokumnyama kuya kokusawolintshi noma okuluhlaza okotshani. Futhi ngamunye wabo unezici ezihlukile.

Isibonelo, i-quinoa emhlophe inokunambitheka okuthambile, okuthambile okumnandi kunezinye izinhlobo. Kubukeka njengerayisi elimhlophe. Ngakolunye uhlangothi, obomvu unokunambitheka komhlaba kanye nezithelo. Njenge-anecdote, sizokutshela ukuthi yaziswa kakhulu phakathi kwe amaqhawe ama-inca, ababewadla kanye namabhola esinqumelo ngaphambi kokulwela amandla. Ngokuqondene ne-quinoa emnyama, ine-flavour ye-earth elinganayo futhi i-crunches uma uyiluma.

Ungayithola kuphi futhi kanjani i-quinoa?

i-quinoa ehlanganisiwe

I-Quinoa ipakishwe esitolo sokudla

Ngaphambi kokukhuluma nge-quinoa nezakhiwo zayo, sifuna futhi ukukhuluma ngezindlela ezahlukene ongayithola ngayo. Njengoba sikutshelile, ukusetshenziswa kwayo kusabalale kakhulu eminyakeni yamuva. Ngakho-ke, ngeke kube nzima kuwe ukuyithola. isivele ithengisiwe izitolo ezinkulu kakhulu nezitolo zokudla.

Kanjalo nezitolo ezisebenza ngamakhambi nokudla okunempilo. Mayelana namafomethi, iyathengiswa ngezinhlamvu, ngama-flakes noma ngefomethi kafulawa. zisetshenziswa ngisho amaqabunga awo ukunambitha ezinye izitsha noma amasaladi. Kuye ngokuthi uzoyisebenzisa kanjani, ifomethi eyodwa noma enye izoba ngcono kuwe. Isibonelo, ama-flakes ahlanganiswe nobisi alungele ukudla kwasekuseni.

Uzoba nentshisekelo yokwazi ukuthi i-quinoa ayinakho ukuphikisana. Nokho, kufanele uyisebenzise ngokulinganisela. bayelulekwa wezipuni ezimbili ngosuku. Isizathu ukuthi iwukudla i-caloric kakhulu futhi ukweqisa kwayo kungaholela ekukhuluphaleni. Kodwa isikhathi sesifikile sokuthi sikhulume nawe nge-quinoa nezici zayo.

I-Quinoa kanye nezakhiwo zayo: amandla omzimba nengqondo

iquinoa njengesitshalo

izitshalo zequinoa

Njengoba sesikutshelile, i-quinoa isivele isekudleni kwabantu abaningi ngenxa yezinzuzo zayo zezempilo. Enye yezimfanelo zayo ezinhle ukuthi, ngokuba yi-caloric, ikunikeza Amandla amaningi. Ibuye ibe nokuqukethwe okuphezulu kwe uvithamini B, esiza ukuyigaya kahle. Ngaphezu kwalokho, eyakhe isitashi inikeza amandla aqhubekayo emisipha, okuyenza ibe ilungele ukuvivinya umzimba ukumelana. Ngaphezu kwalokho, i- amaprotheni nomthelela ekubuyiselweni kwemisipha ngemva komdlalo.

Kodwa akuzuzisi umzimba kuphela. I-Quinoa nayo ukudla ekahle ingqondo, nayo inikela amandla. Icebile nge-phenylalanine, esiza ekuhlanganiseni ama-neurotransmitters. Lezi ziyisisekelo ekusebenzeni kahle kobuchopho. Kodwa, ngaphezu kwalokho, iqukethe i-glutamic acid, i-phosphorus ne-magnesium, izakhi eziyisisekelo kuye. Ngokuqondile, lesi sakhi sokugcina, kanye ne-amino acid tyrosine, i-glycine ne-tryptophan nayo equkethe, iyasiza ukunciphisa ukucindezeleka, okuyingozi kakhulu empilweni yethu.

Enye inzuzo mayelana ne-quinoa kanye nezakhiwo zayo ukuthi ine- okuqukethwe okuphezulu kwe-iron. Kulinganiselwa ukuthi cishe amagremu ayikhulu omkhiqizo asinikeza inani lansuku zonke esilidingayo lale mineral. Kunjalo futhi ecebile nge-fiber, ngaphezu kwanoma yikuphi okunye okusanhlamvu noma imbewu. Sengathi konke lokhu akwanele, ayiqukethe i-gluten, okwenza kube ukudla okuphelele kwama-coeliacs.

isobho se-quinoa

Isobho le-quinoa elibuyisela emuva

Futhi, uma sikhuluma ngezifo, i-quinoa kanye nezakhiwo zayo ziwusizo kulabo abanesifo sikashukela. Ikakhulukazi, inenkomba ephansi ye-glycemic. Lokhu kungenxa yokuthi iqukethe i-fiber, ama-carbohydrate aphelele, i-leucine, i-valine, ne-isoleucine, okulinganisa amazinga kashukela egazini. Kodwa, ngokunengqondo, i-quinoa ayikwazi ukufaka esikhundleni semithi. Okungukuthi, kunomthelela ekuthuthukiseni impilo, kodwa ngaphandle kwalokhu, akusizi ngalutho ukuhlala unempilo.

Ekugcineni, kunjalo ukudla okufanelekile kwama-vegans. Ibahlinzeka ngama-amino acid ahlukene, i-fiber, i-Omega-3 kanye ne-6 fatty acids, amavithamini namaminerali. Ngaphezu kwalokho, njengoba amafutha ayo enempilo futhi esuthisa, ayasiza ekudleni ukuze kwehle isisindo. Kodwa-ke, enye inzuzo ye-quinoa ukuthi iphelele ekuphekeni okuningi. Sizokhuluma nawe nge-quinoa ekhishini.

Izitsha ezenziwe nge-quinoa

i-quinoa ku-lasagna

I-quinoa lasagna emnandi

Le pseudocereal eguquguqukayo kakhulu ekhishini. Ngendlela yefulawa, ungayisebenzisa ngisho nokwenza I-pan. Kodwa futhi iyisithako esihle ku amasobho, amasaladi nezitshulu. Ngokufanayo, kungaba indawo enhle yerayisi futhi ihlangana kahle nezithako ezifana no-anyanisi, iliki noma isipinashi.

Nokho, kufanele sikwenze isincomo. I-Quinoa iqukethe ama-saponins, enciphisa inani layo lokudla okunomsoco futhi inikeze ukunambitheka okubabayo. Leyo edayiswa ukuthi idliwe abantu isiwashiwe ukuze isuswe. Ngakho-ke, igcina wonke amandla ayo omsoco. Kodwa ngezinye izikhathi ugcina eyakhe ukunambitheka okubabayo lokho kungonakalisa ipuleti. Ngakho-ke, sikweluleka ukuthi uphinde ugeze ngaphambi kokuwupheka.

Sengiphetha, sikuchazile konke odinga ukukwazi ngakho iquinoa kanye nezakhiwo zayo. Njengoba usubonile, kuwumkhiqizo wemvelo futhi onempilo kakhulu okufanele uwufake kuwo ukudla kwakho. Ngaphezu kwalokho, ungayidla ngezindlela eziningi, ngoba, ngenxa yokuguquguquka kwayo, ingena ekuphekeni okuningi. Qhubeka uzame.


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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.