Kinoya

Kufotokozera

Quinoa ndi mbewu yonyenga yofanana ndi buckwheat - kwawo kwawo ku South America. Monga buckwheat, quinoa si chimanga koma mbewu ya maluwa - chifukwa chake mulibe gluten. Njira yosavuta yophikira ndiyo kuphika phala.

Ubwino wa quinoa ndikuti kapangidwe kake ka amino acid ndi wathunthu (mosiyana ndi tirigu kapena mpunga). Komanso, quinoa imakhala ndi mafuta ochepa, ma glycemic index, mapuloteni ambiri - mpaka 14-16 g pa 100 g wa chimanga chouma, ulusi, ndi tizilombo tating'onoting'ono tambiri.

Quinoa ndi mbewu yabodza yabanja la Amaranth. Dziko lakwawo la quinoa ndi Central America - chimanga ichi, limodzi ndi chimanga ndi mbewu za chia, ndiye maziko azakudya za Inca. Quinoa tsopano ikukula m'maiko ambiri padziko lonse lapansi.

Chifukwa quinoa si chimanga, ilibe gluten, puloteni wa tirigu yemwe angayambitse chifuwa. Komanso, quinoa ndi chitsanzo cha chakudya chazovuta chomwe chimapindulitsa pakuwongolera zolemera komanso zakudya zolemetsa.

Kukoma kwapadera ndi kapangidwe kake kameneka zimapangitsa kuti azitha kukonza mbale zokoma kuchokera ku quinoa - onse wiritsani phala ndikuzigwiritsa ntchito mu saladi kapena zokongoletsa zamasamba. Olima zamasamba amakonda kwambiri quinoa chifukwa cha mawonekedwe ake amino acid.

Kufotokozera - mwachidule:

• mbewu yabodza
• opanda zoundanitsa
• ali ndi mbiri yathunthu ya amino acid
• mavitamini ndi michere yambiri

Mbiri ya Quinoa

Kulima chomera chamtengo wapatali cha herbaceous chakhala chikuchitika kwa zaka zoposa 3, ndipo lero quinoa imamera ku Chile ndi Peru. Ngakhale kuti mbiri yake ya zaka mazana ambiri ndi zopindulitsa kwambiri, chomeracho chinaiwalika mosayenera ndipo chinalowedwa m'malo ndi zakudya zamakono zamakono.

Kubadwa kwachiwiri kwa quinoa ku United States komanso azungu akudziwa bwino zamtengo wapatali kunayamba mchaka cha 1987. Mfumu yaku Spain Juan Carlos ndi mkazi wake adayamika "zinthu wamba". Ufumuwo udatumiza chimangacho ku Western Europe ndi madera a Commonwealth.

Masiku ano, quinwa (quinoa), kapena "tirigu wagolide" wa Aaziteki akale, amalima ku Bolivia, Peru, ndi Uruguay. Pafupifupi 90% ya zokolola zonse zimapita ku United States, ndipo kachigawo kakang'ono chabe ka zinthu zamtengo wapatali zimathera m'maiko ena padziko lapansi.

Zapadera za mbewu za tirigu ndizotchuka osati m'dziko lakale lokha, komanso ku Europe, Asia, North America, ndi Canada. Quinoa ndi imodzi mwazakudya zachilengedwe zoyera mwachilengedwe: padziko lonse lapansi, kuyesa mbewu zakuthengo ndizosaloledwa, ngakhale kuonjezera zokolola ndi kuteteza tizirombo.

Mtengo wa mbewu zakale ndizokwera kwambiri kotero kuti UNESCO yalengeza 2013 chaka cha quinoa.

Kapangidwe ndi kalori okhutira

100 g ya quinoa youma imakhala ndi 102% yamtengo wa manganese tsiku lililonse, 49% yamtengo wa magnesium, 46% ya phosphorous, 30% yamkuwa, 25% yachitsulo, 21% ya zinc, 16% ya potaziyamu, ndi 12% ya selenium. Zizindikiro zimangopitilira tirigu ndi mpunga komanso buckwheat. Quinoa ndi imodzi mwazakudya zolemera kwambiri zachitsulo.

• Mapuloteni: 14.12 g.
• Mafuta: 6.07 g.
• Zakudya: 57.16 g.

Ma calorie a quinoa ndi ma calories 368 pa magalamu 100.

Ubwino wa quinoa

Quinoa imakhala ndi ma antioxidants ndi ma phytonutrients omwe amalimbana ndi zopitilira muyeso ndikuletsa kukula kwa ma cell a khansa. Antioxidant yayikulu yamitundu yofiira ya quinoa ndi flavonoid quercetin - imapezekanso mu buckwheat ndipo imapezekanso mu zipatso zambiri zofiira.

Pogwiritsidwa ntchito pafupipafupi, quercetin imakula mthupi, pang'onopang'ono kuwonjezera mphamvu ya quinoa. Kuphatikiza pa kukhala wothandiza ngati antioxidant, ndiwothandiza pamankhwala ake ochepetsa kutupa, odana ndi matupi awo, analgesic, ndi sedative.

Ubwino wathanzi wa quinoa

Quinoa ali ndi thanzi labwino chifukwa sataya michere pophika. Udindo umaseweredwa ndikuti, mosiyana ndi mpunga, momwe michere imakhazikika mchikopa (chosagwiritsidwa ntchito pophika wamba), njere iliyonse ya quinoa ndi gwero la mavitamini ndi mchere.

• ali ndi index ya glycemic index
• wopanda gluteni ndipo amatenga m'malo mwa tirigu
• mtsogoleri wazomwe zili ndi mapuloteni
• Mbiri yathu ya amino acid - yofunikira kwa osadya nyama
• Lysine wambiri, wofunikira pakuphatikizana kwa collagen
• lili CHIKWANGWANI zambiri sungunuka

Momwe mungasankhire

Ngakhale quinoa yonyezimira ndiyabwino kuti igwiritsidwe ntchito ngati mbale yapawiri komanso kuwonjezera pazophika (ngati ufa). Mitundu yofiira ndi yakuda imakhala ndi owawa, okoma mtedza - kuphatikiza chipolopolo chothinana pamano. Komanso, mdimawo utakhala wonyezimira, m'pamenenso zikwatu za quinoa zimakhazikika.

Kumbali inayi, tricolor quinoa (chisakanizo cha mitundu itatu) imakondanso kuwawa kwambiri - muyenera kuganizira izi musanagule. Kusiyanaku ndikofunikira kwambiri kwa masaladi - komabe, ngati mumakonda kununkhira bwino, atha kugwiritsidwa ntchito ngati quinoa yoyera nthawi zonse.

Quinoa ndi mbewu yambewu yabodza pafupi ndi buckwheat yathanzi. Ili ndi index ya glycemic ndipo imakhala ndi mapuloteni ambiri, mafuta amamasamba, fiber, ndi ma antioxidants achilengedwe. Zonsezi zimapangitsa quinoa kukhala chakudya chofunikira kwa omwe amadya zamasamba komanso omwe akufuna kuchepa thupi.

Quinoa kuvulaza

Nthawi zina, quinoa, kuphatikiza phindu, itha kukhala yovulaza: kuchepetsa kuyamwa kwa mchere wina ndi kuputa miyala. Koma mavuto otere nthawi zambiri amabwera ngati titagwiritsa ntchito phala molakwika tisanaphike; kapena ngati agwiritsidwa ntchito mopitirira muyeso. Pofuna kupewa zotsatira zosasangalatsa, muyenera kutsuka ndi kulowetsa bwino quinoa.

Saponins amakhudza thupi kawiri. Amakhala ndi choleretic, amathandizira magwiridwe antchito, komanso amachotsa cholesterol. Nthawi yomweyo, saponins ndi owopsa. Koma amawonetsa zinthu zofananira pokhapokha atazigwiritsa ntchito zochuluka. Mlingo woyenera, zinthuzo sizingawononge thupi. Kuchuluka kwa saponins mu njere zoyengedwa kumachepa kwambiri.

Amayi oyamwitsa, makamaka m'mwezi woyamba, sayenera kudya phala lachilendo. Ngakhale quinoa mwina singavulaze ana, sitidziwa zochepa za zomwe zimakhudza ana obadwa kumene.

Kutsutsana kwa quinoa kumawonekera pakusagwirizana kwa mankhwalawa, cholecystitis, kapamba, kukulira kwa zilonda, gastritis, ndi zaka zosakwana zaka ziwiri. Muyenera kuigwiritsa ntchito mosamala mukakhala gout, cholelithiasis ndi urolithiasis, aimpso pathologies.

Makhalidwe akulawa

Pambuyo pokumana ndi quinoa, ma gourmets ambiri amatha kunena kuti mbaleyo ilibe kukoma komanso fungo lapadera. Koma kupadera kwa mankhwalawa ndikuthekera kokometsa kukoma kwa nyama, nsomba, kapena ndiwo zamasamba, kuwulula kununkhira kwake kuphatikiza batala kapena kirimu kwathunthu.

"Kununkhira kwa zitsamba zatsopano, mphamvu ya mphepo yam'mapiri yokhala ndi mtedza wochenjera" - umu ndi momwe tingadziwire kukoma kwa quinoa. Mbewu yosavuta yokonzera ndi malo abwino kwambiri ophunzitsira ozizira komanso ozizira, zokhwasula-khwasula, ndi mitanda.

Quinoa mu zaluso zophikira m'maiko osiyanasiyana

Mu kuphika kwa Aztec ndi Inca, pali mazana a maphikidwe okhala ndi mbewu za quinoa zokonzedwa komanso zokonzedwa. Pafupifupi mbale zonse zinaphatikizapo mankhwala amtengo wapataliwa. Koma akatswiri ophikira ochokera m'mayiko osiyanasiyana amapanga zinthu zomwe zimakhala zosiyana ndi kukoma ndi zakudya, zomwe ndi zadziko lonse:

• Ku Spain, quinoa ndi cholowa m'malo mwa mpunga mu paella;
• Ku Italy, mbewu zophika zimakongoletsa kwambiri ndi maolivi, ndipo tsabola wambiri wobiriwira ndi tomato wouma ndi dzuwa amawonjezeredwa;
• Ku Greece, saladi wofiira kapena wakuda wambewu wokhala ndi tchizi wofewa kwambiri, tomato, ndi zonunkhira amaphatikizidwa pazakudya zopatsa thanzi.

Kukonzekera kwa mankhwalawa sikusiyana ndi kuphika kwa mpunga wachikhalidwe. Choyamba, timatsuka chimanga kuchokera ku zotsalira za saponin, ndikuchotsa pang'ono kuwawa, kudzazidwa ndi madzi otentha mu 1: 1.5, ndikuphika kwa mphindi 15-20.

Ntchito za quinoa:

• Monga kudzaza maphunziro oyamba;
• Pokonzekera misa yodzaza nkhuku ndi ndiwo zamasamba;
• Monga mbale zoyera komanso saladi wofunda;
• Powonjezera kapangidwe kabwino ka mpweya wazinthu zokoma ndi zatsopano.

Msuzi ndi mbale zam'mbali zizigwiritsa ntchito zipatso zokoma za quinoa, ndipo m'masaladi, mitundu yakuda ndi yofiira yamalonda imawoneka yoyambirira.

Kodi mungaphike bwanji quinoa?

Choyamba, chimanga chiyenera kutsukidwa bwino kuti chisiye zowawa ndikuuma. Pambuyo pake, mutha kuyamba kuphika. Zingakuthandizeni ngati mutaphika quinoa chimodzimodzi ndi mpunga wamba kapena phala la buckwheat. Pa galasi limodzi la chimanga, muyenera kutenga magalasi awiri amadzi. Ikani phala kwa mphindi 15 kutentha pang'ono mpaka madzi onse asanduke nthunzi. Kenako onjezerani mafuta kuphazi ndi mchere. Muthanso kuthyola phala ija mu poto kuti mukhale ndi kununkhira.