Abin da ya kamata ku sani game da "superfood" mai suna Quinoa!

Shin kun taɓa jin labarin 'Quinoa'? Wataƙila kun taɓa ganinsa a babban kanti, ko kuma wataƙila kun ji shi daga wani abokin da ke sha'awar cin abinci mai kyau. Menene ainihin wannan ƙaramin hatsi da aka fi magana a kai a Sri Lanka a kwanakin nan? Menene fa'idodin cin sa don jikinmu? Bari mu yi magana a kai a hankali, a bayyane, kuma daidai kamar muna gaya wa aboki.

Menene ainihin quinoa?

Quinoa iri ne daga shukar da ke da tarihin sama da shekaru 5,000, kuma ana noma shi a tsaunukan Andes na Kudancin Amurka. Duk da cewa muna amfani da shi kamar hatsi, a zahiri iri ne. Darajar abinci mai gina jiki tana da yawa har ma NASA tana amfani da shi a matsayin abinci mai gina jiki ga 'yan sama jannati a kan dogayen tafiye-tafiye!

Ɗaya daga cikin manyan abubuwan da ke tattare da wannan shine, duk da cewa abincin tsirrai ne, amma 'cikakken furotin' ne. A taƙaice dai, muna buƙatar furotin don gina komai a jikinmu, gami da tsokoki, ƙashi, da fata. Wannan furotin ya ƙunshi ƙananan sassa da ake kira 'amino acid' . Akwai nau'ikan waɗannan abubuwa guda 9 masu mahimmanci, waɗanda jikinmu ba zai iya samarwa ba kuma dole ne a same su daga abinci. Yawancin abincin da aka yi da tsire-tsire ba su ƙunshi dukkan waɗannan guda 9 ba. Amma ƙwarewar quinoa ita ce tana ɗauke da dukkan muhimman amino acid guda 9.

Mene ne amfanin cin quinoa ga lafiya?

Akwai fa'idodi da yawa na ƙara quinoa a cikin abincinmu ga lafiya.

Yana taimakawa wajen kariya daga cututtuka

Idan aka tace yawancin hatsin da muke ci (kamar burodi), suna rasa yawancin fiber, iron, da bitamin masu mahimmanci. Amma quinoa abinci ne da ke aiki kamar cikakken hatsi ba tare da an tace shi ba. Bincike ya gano cewa ƙara waɗannan hatsi gaba ɗaya a cikin abincinku na iya taimakawa wajen rage haɗarin kamuwa da ciwon suga, cututtukan zuciya, da wasu cututtukan daji.

Yana da kyau ga tsarin narkewar abinci

Quinoa tana da wadataccen zare . Wannan zare yana taimakawa wajen hana da kuma magance yanayi kamar maƙarƙashiya . Hakanan yana iya taimakawa wajen rage haɗarin kamuwa da cutar kansar hanji. Wani muhimmin abu kuma shine cin abinci mai yawan zare yana sa mutum ya ji ƙoshi na tsawon lokaci. Don haka, yana taimakawa wajen rage yawan cin abinci da kuma rage nauyin jiki .

Yana da kyau ga lafiyar zuciya

Mun san cewa kiyaye lafiyayyen nauyi yana da matuƙar muhimmanci ga lafiyar zuciya. Zare a cikin quinoa yana taimakawa wajen sarrafa cholesterol a jini da matakan sukari . Wannan yana rage haɗarin kamuwa da ciwon suga da cututtukan zuciya. Bugu da ƙari, quinoa kuma yana da wadataccen sinadarin antioxidants . Waɗannan suna hana lalacewar ƙwayoyin jikinmu. Don haka, abinci mai wadataccen sinadarin antioxidants kamar wannan yana taimakawa rage haɗarin cututtukan zuciya.

Bari mu dubi abincin da ke cikin quinoa.

Quinoa yana da wadataccen abinci mai gina jiki, wanda ya haɗa da:

• Folate
• Baƙin ƙarfe
• Thiamine
• Tagulla
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Sintiki

Yanzu, duba kimanin ƙimar abinci mai gina jiki a cikin rabin kofi (1/2 kofin) na quinoa da aka dafa.

Abubuwan da ya kamata a yi hankali a kansu

Quinoa tana ƙara shahara a matsayin 'superfood' a kwanakin nan, kuma wasu kamfanonin abinci suna amfani da ita a tallan su. Kada ku yarda abubuwa kamar 'quinoa chocolate bars' da 'quinoa cereals with additioned sugar' su ruɗe ku. Ko da yake suna iya ƙunsar ɗan quinoa, suna iya samun sukari mai yawa . Don haka, kafin siyan duk wani samfurin quinoa da aka shirya, karanta lakabin bayanin abinci mai gina jiki a hankali.

Yaya daidai kuke shirya quinoa?

Quinoa na iya ɗanɗano ɗan ɗaci idan ba a dafa shi yadda ya kamata ba. Wannan ya faru ne saboda rufin da ake kira saponin da ke kewaye da tsaba. Saboda haka, yana da mahimmanci a wanke shi sosai kafin a dafa. Ana yin ƙurar quinoa ta hanyar niƙa tsaban quinoa. Ana iya yin su da sauri.

Yadda ake dafa quinoa yadda ya kamata

Ta wannan hanyar, za ku iya yin kusan kofuna 3 na quinoa da aka dafa.

1. A saka kofi 1 na quinoa mara dahuwa a cikin tanderu mai laushi sannan a wanke a ƙarƙashin ruwan da ke gudu na akalla daƙiƙa 30. Wannan yana da matuƙar muhimmanci don cire ɗanɗanon da ke da ɗaci.

2. A zuba kofi biyu na ruwa da quinoa da aka wanke a cikin tukunya sannan a dafa har sai ya tafasa.

3. Bayan ruwan ya tafasa, a rage wuta a dafa na kimanin minti 10-20 har sai ruwan ya shanye gaba ɗaya.

4. Yanzu a cire daga wuta, a rufe tukunya, a bar shi ya yi tururi na tsawon mintuna 5. Sannan a juya shi kaɗan da cokali mai yatsu don kada wake ya manne ya kuma kasance mai kyau da santsi.

Bari mu yi 'Quinoa Flakes' don karin kumallo

Wannan abu ne mai sauƙi kamar yin oatmeal nan take.

1. A zuba kofi 1 na madara da kofi 1 na ruwa a cikin tukunya sannan a dafa har sai ya tafasa.

2. A halin yanzu, a gasa kofi 1 na ƙurar quinoa a cikin busasshiyar kasko har sai ta yi launin ruwan zinari. Wannan zai rage ɗanɗanon ɗaci kuma ya ƙara ɗanɗano mai daɗi.

3. Yanzu sai a zuba soyayyen quinoa flakes a cikin hadin madara/ruwa da ke tafasa sannan a gauraya sosai. A bar shi ya dahu na minti daya ko biyu sannan a sake juyawa.

4. Za ka iya ƙara ayaba, 'ya'yan itace, goro kamar cashew, ko kuma ɗan madara kaɗan don dandano.