So woate ‘Quinoa’ ho asɛm pɛn? Ebia woahu wɔ aguadidan kɛse bi mu, anaasɛ ebia woate afi w’adamfo bi a n’ani gye adidi a ahoɔden wom ho hɔ. Dɛn ankasa ne saa aburow ketewaa a wɔaka ho asɛm wɔ kurow no mu wɔ Sri Lanka nnansa yi yi? Mfaso bɛn na ɛwɔ so sɛ yebedi ma yɛn nipadua? Momma yɛnka ho asɛm tiawa, emu nna hɔ, na yɛnka ho asɛm pɛpɛɛpɛ te sɛ nea yɛreka akyerɛ yɛn adamfo bi.
Dɛn ankasa ne quinoa?
Quinoa yɛ aba a efi afifide bi a ɛwɔ abakɔsɛm bɛboro mfe 5,000 mu, na wodua wɔ Andes Mmepɔw so wɔ Amerika Kesee Fam. Ɛwom sɛ yɛde di dwuma te sɛ aburow de, nanso nokwarem no, ɛyɛ aba. Aduan a ɛwɔ mu no dɔɔso araa ma NASA mpo de di dwuma sɛ aduan a ahoɔden wom ma ahunmu akwantufo a wɔretu kwan tenten!
Eyi mu nneɛma atitiriw biako ne sɛ, ɛmfa ho sɛ ɛyɛ aduan a efi afifide mu no, ɛyɛ ‘protein a edi mũ’ . Sɛ yɛbɛka no tiawa a, yehia protein na ama yɛatumi akyekye biribiara a ɛwɔ yɛn nipadua mu, a ntini, nnompe, ne honam ani ka ho. Saa protein yi yɛ afã nketenkete a wɔfrɛ no ‘amino acids’ . Eyinom ahorow 9 na ɛho hia, a yɛn nipadua ntumi nyɛ na ɛsɛ sɛ yenya fi aduan mu. Nnuan dodow no ara a wɔde afifide ayɛ no nni eyinom nyinaa 9. Nanso ade titiriw a ɛwɔ quinoa mu ne sɛ amino acid ahorow 9 a ɛho hia no nyinaa wɔ mu.
Akwahosan mu mfaso bɛn na ɛwɔ quinoa a wodi so?
Akwahosan mu mfaso pii wɔ so sɛ yɛde quinoa bɛka yɛn aduan ho.
Ɛboa ma wɔbɔ obi ho ban fi nyarewa ho
Sɛ wɔtew aburow a yedi (te sɛ abodoo) no pii mu a, wɔhwere wɔn nhama, dade, ne vitamin ahorow a ɛsom bo no pii. Nanso quinoa yɛ aduan a ɛyɛ adwuma te sɛ aburow a wɔayam no yiye. Nhwehwɛmu ada no adi sɛ, sɛ wode saa aburow a wɔayam yi ka w’aduan ho a, ebetumi aboa ma asikreyare, komayare, ne kokoram bi a wubenya no so atew.
Eye ma aduan mu nhyehyɛe
Fiber pii wɔ quinoa mu . Saa nhama yi boa ma wosiw tebea horow te sɛ akisikuru ano na wodi so . Ebetumi aboa nso ma asiane a ɛwɔ hɔ sɛ obi benya kokoram wɔ akyi berɛmo mu no so atew. Ade foforo a ɛho hia ne sɛ, sɛ wudi nnuan a ahoɔdennuru pii wom a, ɛma wote nka bere tenten. Enti, ɛboa ma wodi adidi boro so so na ɛboa ma wodi nipadua mu duru so .
Eye ma koma akwahosan
Yenim sɛ mu duru a ɛfata a yɛbɛkɔ so akura mu no ho hia yiye ma koma akwahosan. Fiber a ɛwɔ quinoa mu no boa ma wɔhwɛ mogya mu srade ne asikre dodow so . Eyi ma asikreyare ne komayare ho asiane no so tew. Nea ɛka ho no, nnuru a ɛko tia ɔyare mmoawa nso pii wɔ quinoa mu . Eyinom mma nkwammoaa a ɛwɔ yɛn nipadua mu no sɛe. Enti, aduan a nnuru a ekum ɔyare mmoawa pii wom te sɛ eyi boa ma asiane a ɛwɔ hɔ sɛ obi benya komayare no so tew.
Momma yɛnhwɛ aduannuru a ɛwɔ quinoa mu.
Quinoa yɛ aduannuru a ɛsom bo pii fibea pa, a nea ɛka ho ne:
- Folate a wɔde yɛ aduan
- Dadeɛ
- Thiamine a wɔde yɛ adwuma
- Kɔpa
- Magnesium a wɔde yɛ adwuma
- Manganese a ɛyɛ fɛ
- Phosphorus a ɛwɔ nipadua no mu
- Potassium a wɔde yɛ nneɛma
- Zinc a wɔfrɛ no Zinc
Afei, hwɛ aduannuru a ɛbɛyɛ sɛ ɛwɔ quinoa a wɔanoa kuruwa fã (kuruwa 1/2) mu.
| Nnuannuru afã | Ne kɛse (bɛyɛ sɛ) . |
|---|---|
| Calories a ɛwɔ nipadua no mu | 111. Nkyekyɛm |
| Protein a ɛwɔ nipadua no mu | gram 4 na ɛyɛ |
| Kɛseɛ | gram 2 na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | gram 20 na ɛyɛ |
| Fiber a ɛyɛ den | gram 3 na ɛyɛ |
| Asikyire | 1 gram |
Nea ɛho hia: Sɛ woredi w’aduan so esiane aduruyɛ tebea bi nti (e.g., asikreyare, asaabo mu yare) a, ɛho hia yiye sɛ wo ne wo duruyɛfo bɛkasa ansa na wode aduan foforo te sɛ quinoa aka w’aduan ho.
Nneɛma a ɛsɛ sɛ yɛhwɛ yiye wɔ ho
Quinoa reyɛ nea nkurɔfo ani gye ho kɛse sɛ ‘aduan a ɛboro so’ nnansa yi, na nnwumakuw bi a wɔyɛ nnuan de redi dwuma wɔ wɔn aguadi mu. Mma nneɛma te sɛ ‘quinoa chocolate bars’ ne ‘quinoa cereal a wɔde asikre aka ho’ nnnaadaa wo. Ɛwom mpo sɛ ebia quinoa kakra wɔ mu de, nanso asikre betumi ayɛ nea ɛdɔɔso . Enti, ansa na wobɛtɔ quinoa aduru biara a wɔakyekyere no, kenkan aduannuru ho nokwasɛm a wɔakyerɛw so no yiye.
Ɔkwan bɛn so ankasa na wosiesie quinoa?
Quinoa betumi ayɛ dɛ kakra sɛ wɔannoa no yiye a. Eyi te saa esiane abɔde mu ade a wɔde kata aba no ho a wɔfrɛ no saponin a atwa aba no ho ahyia nti. Enti, ɛho hia sɛ wohohoro no yiye ansa na woanoa. Wɔnam quinoa aba a wɔyam so na ɛyɛ quinoa a wɔayam. Wobetumi ayɛ no ntɛmntɛm paa.
Sɛnea wɔnoa quinoa sɛnea ɛsɛ
Saa kwan yi so no, wubetumi ayɛ quinoa a wɔanoa bɛyɛ nkuruwa 3.
1. Fa quinoa a wɔannoa kuruwa 1 gu afiri a wɔde yiyi mu a ɛyɛ fɛ mu na hohoro mu wɔ nsu a ɛreworo so ase anyɛ yiye koraa no simma 30. Eyi ho hia yiye na ama wɔayi dɛ a ɛyɛ nwononwono no afi hɔ.
2. Fa nsu nkuruwa 2 ne quinoa a wɔahohoro no gu kuku mu na fa hyew kosi sɛ ɛbɛbow.
3. Sɛ nsuo no bow wie a, tew gya no so na noa bɛyɛ simma 10-20 kosi sɛ nsu no bɛtwe koraa.
4. Afei yi fi gya no so, kata kuku no so, na ma ɛnyɛ hyew bɛyɛ simma 5 bio. Afei, fa kyɛnsee kankan no kakra sɛnea ɛbɛyɛ a bankye no renka ho na akɔ so ayɛ fɛ na ayɛ mmerɛw.
Momma yɛnyɛ ‘Quinoa Flakes’ anɔpaduan
Eyi yɛ mmerɛw te sɛ oatmeal a wɔyɛ no ntɛm ara.
1. Fa nufusu kuruwa 1 ne nsu kuruwa 1 gu kuku mu na fa hyew kosi sɛ ɛbɛbow.
2. Saa bere yi nyinaa, toast quinoa flakes kuruwa 1 wɔ dry pan mu kosi sɛ ɛbɛyɛ sika kɔkɔɔ. Eyi bɛtew dɛ a ɛyɛ nwononwono no so na ɛde dɛ a ɛyɛ dɛ bɛka ho.
3. Afei fa quinoa flakes a wɔayam no gu nufusu/nsu a ɛrefɔw no mu na woatutu no yiye. Ma ɛnnoa simma biako anaa abien na afei kankan bio.
4. Wubetumi de banana, nnuaba, nnuaba te sɛ cashew, anaa nufusu kakra aka ho sɛnea wopɛ.
Nkrasɛm a Wɔde Kɔ Fie
- Quinoa yɛ ‘protein a edi mũ’ a amino acid ahorow 9 a ɛho hia nyinaa wom.
- Fiber, vitamin, ne minerals pii wom, na ɛma ɛyɛ nea mfaso wɔ so kɛse ma koma ne aduan mu akwahosan.
- Ɛho hia sɛ wohohoro quinoa yiye ansa na woanoa, anyɛ saa a ebetumi ayɛ dɛ a ɛyɛ nwononwono.
- Hwɛ yiye bere a woretɔ quinoa nneɛma a wɔakyekyere a asikre wom no. Hwɛ aduannuru a wɔakyerɛw so bere nyinaa.
- Quinoa yɛ aduan a ahoɔden wom kɛse a wubetumi de aka w’aduan ho wɔ akwan horow so, te sɛ sɛ́ anka wode bɛka aburow, salad, anaasɛ anɔpaduan.
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