Malo ogulitsa ochulukirachulukira akuyamba kusungira mashelufu awo okhala ndi mapaketi a quinoa omwe ali ndi mbiri yakale. Zakudya zomanga thupi zokhala ndi zomanga thupi zambiri, zokoma zomwe zili penapake pakati pa mpunga wa couscous ndi wozungulira, quinoa amakondedwa ndi anthu ambiri osati odya zamasamba okha. Makanema, mabulogu azakudya, ndi masamba amasamba onse akuwonetsa zabwino za quinoa. Ngakhale mpunga wa bulauni ndi wabwinoko kuposa mpunga woyera, kodi udzakhalabe pankhondo yolimbana ndi quinoa?
Tiyeni tiwone zenizeni ndi ziwerengero. Quinoa imakhala ndi ulusi wambiri, imakhala ndi index yotsika ya glycemic, ndipo imakhala ndi ma amino acid ambiri. Ndi chimodzi mwazakudya zamapuloteni zomwe zimakhala ndi ma amino acid onse ofunikira kuti akule, kukonza ma cell ndikubwezeretsa mphamvu.
Tiyeni tifanizire mtengo wopatsa thanzi wa quinoa ndi mpunga wabulauni:
Chikho chimodzi cha quinoa yophika:
- Ma calories: 222
- Mapuloteni: 8 g
- Mankhwala enaake a: 30%
- Chitsulo: 15%
Mpunga wa Brown, chikho chimodzi chophika:
- Ma calories: 216
- Mapuloteni: 5 g
- Mankhwala enaake a: 21%
- Chitsulo: 5%
Izi sizikutanthauza kuti mpunga wa bulauni ndi wopanda pake, ndi chinthu chabwino kwambiri, koma mpaka pano quinoa ikupambana nkhondoyi. Kupatulapo pang'ono, ili ndi michere yambiri, makamaka ma antioxidants.
Ndi kakomedwe kakang'ono ka nutty, quinoa imagwira ntchito zambiri muzophikira. Mu maphikidwe ambiri, akhoza bwinobwino m'malo mpunga ndi oatmeal. Pophika wopanda gluteni, mutha kugwiritsa ntchito ufa wa quinoa - umapereka mawonekedwe ofewa ku mkate ndikuwonjezera zakudya. Kuonjezera apo, ichi sichidwi kwa nthawi yaitali ndipo chimapezeka pogulitsa. Pepani mpunga wabulauni, mukukhala kukhitchini yathu, koma quinoa wapambana mphoto yoyamba.