Mapira ndi njira yabwino yosinthira quinoa: chakudya chosinthasintha, chokoma, chopatsa thanzi ngati quinoa, koma chotsika mtengo komanso chopezeka mosavuta.
Anthu ambiri aku North America amadziwa mapira ngati chakudya cha mbalame kapena chakudya cha ma hippie. Kumalo ena, amabzalidwa ngati chakudya cha ziweto kapena gwero la ethanol. Koma mapira ndi ochulukirapo!
M'madera ambiri a dziko lapansi, makamaka ku India, China ndi Asia, mapira akhala chakudya chofunika kwambiri kwa zaka zikwi zambiri chifukwa cha katundu wake wodabwitsa.
Mapira ndiwopatsa thanzi kwambiri. Mapira ndi amchere, amatsitsimutsa m'matumbo anu, ali ndi serotonin yolimbikitsa maganizo, ndipo ali ndi magnesium, niacin, ndi mapuloteni ambiri. Mapira ndi abwino pamtima, amachepetsa cholesterol, amakhala ndi index yotsika ya glycemic, amakhala ndi mafuta ochepa, komanso alibe gilateni. Mapira sayambitsa ziwengo.
Quinoa ali ndi zakudya zofanana koma ali ndi mafuta ambiri. Kapu ya quinoa yophika imakhala ndi 8g ya mapuloteni athunthu, pomwe kapu ya mapira imakhala ndi 6g ya mapuloteni okhazikika. Mutha kuwonjezera nyemba ku mapira, mafuta pang'ono komanso zotsatira!
Komabe, quinoa ili ndi zovuta zake zazikulu. Kumbali imodzi, imawononga pafupifupi ka 5 kuposa mapira, kuphatikiza mbiri yake yachilengedwe komanso yamakhalidwe abwino imasiya kufunidwa. Chimodzi mwazifukwa zomwe mapira ndi otsika mtengo kuposa quinoa ndikuti sakufunika ku US ngati chakudya chamunthu. Zinthu zikhoza kusintha, koma izi sizingabweretse kuwonjezereka kwa ndalama.
Kupatula apo, mapira amamera pafupifupi kulikonse ndipo, monga quinoa, safuna kuti magalimoto atumizidwe kutali ndi mailosi masauzande ambiri, kuchulukitsa mpweya wa carbon dioxide ndikulepheretsa alimi ang'onoang'ono aku Andes kupeza chakudya chawo chachikhalidwe. Mapira samafunikiranso kukonzedwa mwapadera kuti adyedwe, mosiyana ndi quinoa.
Ndipotu timatha kulima mapira m’minda yaing’ono kapena m’mabwalo a nyumba yathu, kumadya, kapena kumadya n’kukagulitsa m’misika yapafupi. Choncho, mapira amatchedwa chakudya cha amadyera ndi hippies. Mapira akhala chakudya chodziwika kwa zaka masauzande ambiri chifukwa amasinthasintha. Mapira amatha m'malo mwa mbewu zina monga mpunga, tirigu, kapena quinoa m'maphikidwe ambiri. Mapira amaphikidwa mofanana ndi mpunga, amatenga pafupifupi mphindi 20 ndipo akhoza kuviikidwa kale kapena kuphikidwa mu chophika chokakamiza.
Mukawonjezera madzi ndikuphika nthawi yayitali, zimakhala zofewa komanso zokometsera. Mapira amatha kuyeretsedwa (mwachitsanzo, chakudya cha ana), kapena akhoza kukhala owuma, ophwanyika, okazinga.
Mapira akhoza kukhala chakudya cham'mawa, chamasana kapena chamadzulo, malingana ndi zomwe mukuchita nazo. Mfundo yakuti alibe gluteni ndi bonasi. Nawa malingaliro ophikira mapira.
Mapira wokazinga amapita bwino ndi mtedza wa cashew ndi msuzi wa bowa. Gwiritsani ntchito mapira owiritsa ngati maziko a sauces ndi gravies. Gwiritsani ntchito mapira owiritsa m'malo mwa quinoa ndi oatmeal kuti mupange chimanga cham'mawa - ingowonjezerani mkaka, zipatso zouma, mtedza ndi njere, sinamoni, mchere, kapena chilichonse chomwe mungafune pambewu zanu. Bweretsani kwa chithupsa, simmer mpaka utakhuthala, idyani!
Kapena bweretsani mapira kuti aphike ndikusiya usiku wonse mumphika kuti chakudya cham'mawa chikhale chokonzeka mukadzuka m'mawa. Onjezani mapira owiritsa ku zokazinga, mphodza, supu, monga momwe mungawonjezerere quinoa kapena mpunga. Kapena gwiritsani ntchito mapira kupanga bowa pilaf powonjezera mapira m'malo mwa mpunga.
Mapira ali ndi kukoma kosalowerera komanso mtundu wopepuka, ufa wa mapira ndi wotsika mtengo, umapanga makeke abwino kwambiri - mkate, ma muffins, komanso zikondamoyo ndi makeke ophwanyika.
Mapira ndi osavuta kukula. Alimi ku North America akhala akuyesera kulima quinoa, akuyembekeza kuti apeze ndalama, koma zatsimikizira kuti ndizosankha kwambiri komwe zimamera komanso kukula kwake kuyenera kukhala koyenera.
Miyendo yabwino kwambiri ya quinoa ndi yokwera kwambiri kumapiri a Andes ku Bolivia, chomwe ndi chimodzi mwa zifukwa zomwe mtengo wotumizira quinoa ndi wokwera kwambiri komanso wokhala ndi mpweya wochepa kwambiri.
Kuphatikiza apo, kuchotsa khungu lowawa kuti quinoa azidyedwa kumafuna zida zapadera.
Koma mapira, ndi osavuta kumera kumene chilimwe chimakhala chachitali komanso chotentha. Mapira amatha kufesedwa munthaka iliyonse yoyenera chimanga. Kuchuluka kwa mvula ndikokwanira, simuyenera kuda nkhawa ndi kuthirira kowonjezera.
Mbeu zokhwima zimatulutsidwa mosavuta ku chipolopolo chakunja ndikukangana kowala. Iwo ndi ang'onoang'ono, ozungulira, okhala ndi malekezero osongoka. Mbewu zikakololedwa, zimafunika kuzisiya kuti ziume kwa masiku angapo zisanapake. Judith Kingsbury