ʻO nā mea e pono ai ʻoe e ʻike e pili ana i ka 'superfood' i kapa ʻia ʻo Quinoa!

Ua lohe anei ʻoe iā 'Quinoa'? Ua ʻike paha ʻoe iā ia ma kahi hale kūʻai nui, a ua lohe paha ʻoe mai kahi hoaaloha e makemake ana i ka ʻai olakino. He aha kēia hua liʻiliʻi i kamaʻilio nui ʻia ma Sri Lanka i kēia mau lā? He aha nā pono o ka ʻai ʻana iā ia no ko kākou kino? E kamaʻilio kākou e pili ana iā ia me ka maʻalahi, me ka maopopo, a me ka pololei me he mea lā e haʻi aku ana kākou i kahi hoaaloha.

He aha maoli ka quinoa?

He hua ka Quinoa mai kahi mea kanu i ʻoi aku ma mua o 5,000 mau makahiki, a ua ulu ʻia ma nā mauna ʻo Andes o ʻAmelika Hema. ʻOiai mākou e hoʻohana nei ia mea e like me ka palaoa, he hua maoli nō ia. He kiʻekiʻe loa kona waiwai meaʻai a hiki i ka NASA ke hoʻohana iā ia ma ke ʻano he meaʻai momona no nā astronauts ma nā huakaʻi lōʻihi!

ʻO kekahi o nā hiʻohiʻona nui o kēia, ʻoiai he meaʻai mea kanu ia, he 'protein piha' . I ka ʻōlelo maʻalahi, pono mākou i ka protein e kūkulu i nā mea āpau i loko o ko mākou kino, me nā ʻiʻo, nā iwi, a me ka ʻili. Hana ʻia kēia protein me nā ʻāpana liʻiliʻi i kapa ʻia ʻo 'amino acids' . Aia he 9 mau ʻano koʻikoʻi o kēia, ʻaʻole hiki i ko mākou kino ke hana a pono e loaʻa mai ka meaʻai. ʻAʻole i loaʻa i ka hapa nui o nā meaʻai mea kanu nā 9 o kēia mau mea āpau. Akā ʻo ka mea kūikawā o ka quinoa, aia i loko nā 9 amino acids koʻikoʻi.

He aha nā pono olakino o ka ʻai ʻana i ka quinoa?

Nui nā pono olakino o ka hoʻohui ʻana i ka quinoa i kā mākou papaʻai.

Kōkua i ka pale ʻana i nā maʻi

Ke hoʻomaʻemaʻe ʻia ka nui o nā palaoa a mākou e ʻai ai (e like me ka berena), nalowale lākou i ka hapa nui o kā lākou fiber waiwai nui, ka hao, a me nā huaora. Akā, he meaʻai ka quinoa e hana like me ka palaoa holoʻokoʻa me ka ʻole o ka hoʻomaʻemaʻe ʻia. Ua ʻike ʻia e ka noiʻi ʻana e hiki i ka hoʻohui ʻana i kēia mau palaoa holoʻokoʻa i kāu meaʻai ke kōkua i ka hōʻemi ʻana i kou pilikia o ka maʻi diabetes, nā maʻi puʻuwai, a me kekahi mau maʻi kanesa.

Maikaʻi no ka ʻōnaehana hoʻoheheʻe

Waiwai ka Quinoa i ka fiber . Kōkua kēia fiber i ka pale ʻana a me ka kaohi ʻana i nā kūlana e like me ka constipation . Hiki iā ia ke kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi ʻaʻai colon. ʻO kekahi mea nui ʻē aʻe, ʻo ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka fiber e hoʻomāʻona iā ʻoe no ka manawa lōʻihi. No laila, kōkua ia i ka kaohi ʻana i ka ʻai nui ʻana a kōkua i ka kaohi ʻana i ke kaumaha o ke kino .

Maikaʻi no ke olakino o ka puʻuwai

Ua ʻike mākou he mea nui loa ka mālama ʻana i ke kaumaha olakino no ke olakino o ka puʻuwai. Kōkua ka fiber i loko o ka quinoa i ka hoʻomalu ʻana i ka cholesterol koko a me nā pae kō . Hoʻemi kēia i ka pilikia o ka maʻi diabetes a me nā maʻi puʻuwai. Eia kekahi, waiwai nui ka quinoa i nā antioxidants . Pale kēia i ka hōʻino ʻana i nā cell i loko o ko mākou kino. No laila, ʻo ka ʻai waiwai i nā antioxidants e like me kēia e kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai.

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E nānā kākou i nā meaʻai i loko o ka quinoa.

He kumu maikaʻi ʻo Quinoa no nā meaola he nui, e like me:

• Folate
• Hao
• Thiamine
• Keleawe
• Makenesium
• Manganese
• ʻO ka phosphorus
• Potasiuma
• Zinc

I kēia manawa, e nānā i nā waiwai meaʻai kokoke i ka hapalua kīʻaha (1/2 kīʻaha) o ka quinoa i moʻa ʻia.

Mea nui: Inā ʻoe e kaohi ana i kāu ʻai ma muli o kahi maʻi (e.g., ka maʻi diabetes, ka maʻi puʻupaʻa), he mea nui loa e kamaʻilio me kāu kauka ma mua o ka hoʻohui ʻana i kahi meaʻai hou e like me ka quinoa i kāu ʻai.

Nā mea e makaʻala ai

Ke lilo nei ʻo Quinoa i mea kaulana loa ma ke ʻano he 'superfood' i kēia mau lā, a ke hoʻohana nei kekahi mau ʻoihana meaʻai iā ia i kā lākou kūʻai aku ʻana. Mai hoʻopunipuni ʻia e nā mea e like me 'quinoa chocolate bars' a me 'quinoa cereal me ke kō i hoʻohui ʻia'. ʻOiai paha he wahi quinoa iki ko lākou, hiki iā lākou ke kiʻekiʻe i ke kō . No laila, ma mua o ke kūʻai ʻana i kekahi huahana quinoa i hoʻopaʻa ʻia, e heluhelu pono i ka lepili ʻike meaʻai.

Pehea e hoʻomākaukau ai i ka quinoa?

Hiki i ka Quinoa ke loaʻa kahi ʻawaʻawa iki inā ʻaʻole i moʻa pono ʻia. ʻO kēia ma muli o ka uhi kūlohelohe i kapa ʻia ʻo saponin e hoʻopuni ana i nā hua. No laila, he mea nui e holoi pono iā ia ma mua o ka kuke ʻana. Hana ʻia nā ʻāpana Quinoa ma ka wili ʻana i nā hua quinoa. Hiki ke hana koke ʻia.

Pehea e kuke ai i ka quinoa ma ke ʻano maʻamau

Ma kēia ʻano, hiki iā ʻoe ke hana i kahi 3 kīʻaha o ka quinoa i kuke ʻia.

1. E kau i 1 kīʻaha o ka quinoa maka i loko o kahi kānana ʻupena maikaʻi a holoi ma lalo o ka wai e kahe ana no 30 kekona ma ka liʻiliʻi. He mea nui loa kēia e wehe i ka ʻawaʻawa.

2. E kau i 2 kīʻaha wai a me ka quinoa i holoi ʻia i loko o ka ipuhao a hoʻomehana a hiki i ka paila ʻana.

3. Ma hope o ka paila ʻana o ka wai, e hoʻēmi i ke ahi a kuke no kahi o 10-20 mau minuke a hiki i ka mimi loa ʻana o ka wai.

4. I kēia manawa, e wehe mai ke ahi, e uhi i ka ipuhao, a e hoʻokuʻu iā ia e mahu no kahi o 5 mau minuke hou aʻe. A laila, e hoʻowali iki me kahi ʻō i ʻole e pipili nā pī a noho maikaʻi a laumania.

E hana kākou i nā 'Quinoa Flakes' no ka ʻaina kakahiaka

He maʻalahi kēia e like me ka hana ʻana i ka oatmeal koke.

1. E kau i 1 kīʻaha waiū a me 1 kīʻaha wai i loko o ka ipuhao a hoʻomehana a hiki i ka paila ʻana.

2. I kēia manawa, e kālua i 1 kīʻaha o nā ʻāpana quinoa i loko o kahi pā maloʻo a hiki i ka ʻeleʻele gula. E hōʻemi kēia i ka ʻono ʻawaʻawa a hoʻohui i kahi ʻono ʻono.

3. I kēia manawa, e hoʻohui i nā ʻāpana quinoa palai i ka hui waiū/wai e paila ana a hoʻowali maikaʻi. E hoʻomoʻa no hoʻokahi a ʻelua paha minuke a laila hoʻowali hou.

4. Hiki iā ʻoe ke hoʻohui i ka maiʻa, nā hua ʻai, nā nati e like me ka cashews, a i ʻole ka waiū hou aʻe e ʻono ai.