Yu don yehri boht 'Quinoa'? Sɔntɛm yu dɔn si am na supamakit, ɔ sɔntɛm yu dɔn yɛri am frɔm yu padi we intres fɔ it fayn. Wetin na dis smɔl gren we dɛn dɔn de tɔk bɔt na di tɔŋ na Sri Lanka dɛn tɛm ya? Wetin na di bɛnifit dɛn we wi kin gɛt we wi it am fɔ wi bɔdi? Lɛ wi tɔk bɔt am simpul wan, klia wan, ɛn jɔs lɛk se wi de tɛl wi padi.
Wetin rili na quinoa?
Quinoa na sid frɔm wan plant we gɛt istri fɔ pas 5,000 ia, ɛn dɛn kin plant am na di Andes Mawnt dɛn na Sawt Amɛrika. Pan ɔl we wi de yuz am lɛk gren, fɔ tru, na sid. Di valyu we i gɛt so bɔku dat ivin NASA de yuz am as it we gɛt fayn fayn tin dɛn fɔ di wan dɛn we de travul na di skay we de travul fɔ lɔng tɛm!
wan pan di big tin dεm fכ dis na dat, pan כl we i bi plant-bεys fכd, i na ‘kכmplit protin’ . Fɔ tɔk am simpul wan, wi nid prɔtin fɔ bil ɔltin na wi bɔdi, ivin di mɔsul dɛn, bon dɛn, ɛn skin. dis protin de mek fכ sכm sכm pat dεm we dεn kכl ‘amino asid' . 9 impɔtant kayn dɛn de, we wi bɔdi nɔ kin ebul fɔ mek ɛn wi fɔ gɛt am frɔm it. Bɔku pan di it dɛn we dɛn kin it we dɛn mek wit plant nɔ gɛt ɔl dɛn 9 pan dɛn tin ya. Bɔt di spɛshal tin we quinoa gɛt na dat i gɛt ɔl di 9 impɔtant amino asid dɛn.
Wetin na di wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i it quinoa?
Bɔku bɛnifit dɛn de fɔ wi wɛlbɔdi we wi ad quinoa to wi it.
I de ɛp fɔ protɛkt yusɛf frɔm sik dɛn
We dɛn dɔn rifin bɔku pan di grens dɛn we wi de it (lɛk bred), dɛn kin lɔs bɔku pan dɛn valyu fayv, ayɛn, ɛn vaytamɛn dɛn. Bɔt quinoa na it we de wok lɛk wan ol gren we dɛn nɔ rifin am. Risach dɔn sho se if yu ad dɛn ol grens ya to yu it, dat kin ɛp fɔ mek yu nɔ gɛt dayabitis, at sik, ɛn sɔm kansa dɛn.
Gud fɔ di dijestiv sistɛm
Kwinoa gɛt bɔku fayv . Dis fayv de ɛp fɔ mek yu nɔ gɛt ɛn kɔntrol tin dɛn lɛk kɔnstipɛshɔn . I kin ɛp bak fɔ ridyus di risk fɔ gɛt kansa na di kɔlon. Wan ɔda impɔtant tin na dat, we yu it tin dɛn we gɛt bɔku fayv, dat kin mek yu fil ful fɔ lɔng tɛm. So, i de ɛp fɔ kɔntrol di we aw pɔsin de it pasmak ɛn i de ɛp fɔ kɔntrol di bɔdi wet .
Gud fɔ at wɛlbɔdi
Wi no se fɔ gɛt wɛl bɔdi wet rili impɔtant fɔ mek yu at gɛt wɛlbɔdi. Di fayv we de insay quinoa de ɛp fɔ kɔntrol di kɔlɔstrel we de na di blɔd ɛn di shuga lɛvɛl . Dis kin mek yu nɔ gɛt dayabitis ɛn at sik. Apat frɔm dat, quinoa gɛt bɔku tin dɛn bak we de mek pɔsin nɔ gɛt di sik . Dɛn tin ya kin mek di sɛl dɛn we de na wi bɔdi nɔ pwɛl. So, it we gɛt bɔku antiɔksidant lɛk dis kin ɛp fɔ ridyus di risk fɔ gɛt at sik.
Lɛ wi luk di it we de insay quinoa.
Kwinoa na gud say fɔ gɛt bɔku valyu tin dɛn, lɛk:
- Folate we dɛn kɔl
- Ayɛn
- Tiamin we gɛt di sik
- Kɔpa
- Magnɛsiɔm we dɛn kɔl
- Manganese we dɛn kɔl
- Fɔsfɔr we dɛn kɔl
- Potashɔm we gɛt di sik
- Zink we dɛn kɔl Zinc
Naw, tek wan luk pan di aprɔksimat nyutrishɔn valyu dɛm insay af kɔp (1/2 kɔp) kuk kwinoa.
| Nutrient sɛkshɔn | Sayz (aprɔksimat) . |
|---|---|
| Kalori dɛn we yu kin gɛt | 111. Na di 111 |
| Protɛin we de mek pɔsin gɛt | 4 gram |
| Bɔmp | 2 gram na yu |
| Kabohaydrɛt dɛn | 20 gram |
| Fayba we dɛn kɔl | 3 gram |
| Suga | 1 gram |
Impɔtant: If yu de kɔntrol yu it bikɔs ɔf wan mɛrɛsin (e.g., dayabitis, kidni sik), i rili impɔtant fɔ tɔk to yu dɔktɔ bifo yu ad nyu it lɛk quinoa to yu it.
Tin dɛn we wi fɔ tek tɛm wit
Kwinoa de kam fɔ bi ‘superfood’ dɛn tɛm ya, ɛn sɔm it kɔmni dɛn de yuz am fɔ mek dɛn makɛt. Nɔ ful yu wit tin dɛn lɛk ‘quinoa chocolate bars’ ɛn ‘quinoa cereal wit ad shuga’. Pan ɔl we dɛn kin gɛt smɔl kinoa, dɛn kin gɛt bɔku shuga . So, bifo yu bay ɛni pak we dɛn pak wit quinoa, rid di nyutrishɔn facts lɛbl gud gud wan.
Aw ɛksaktɔli yu kin pripia quinoa?
Kwinoa kin gɛt smɔl bita teys if dɛn nɔ kuk am fayn. Dis na bikɔs ɔf di natura l kɔtin we dɛn kɔl saponin we de rawnd di sid dɛn. So, i impɔtant fɔ was am fayn fayn wan bifo yu kuk. Dɛn kin mek quinoa flakes bay we dɛn de grind quinoa sid dɛn. Dɛn kin mek dɛn kwik kwik wan.
Aw fɔ kuk quinoa nɔmal wan
Dis we ya, yu kin mek lɛk 3 kɔp kuk quinoa.
1. Put 1 kɔp quinoa we nɔ kuk insay fayn-mɛsh strayna ɛn rins am ɔnda wata we de rɔn fɔ at le 30 sɛkɔn. Dis rili impɔtant fɔ pul di bita teys.
2. Put 2 kɔp wata ɛn di quinoa we yu dɔn was insay pɔt ɛn wam am te i bɔl.
3. Afta di wata dɔn bɔl, ridyus di faya ɛn kuk fɔ lɛk 10-20 minit te di wata dɔn absɔb ɔl.
4. Naw, pul am na di faya, kɔba di pɔt, ɛn lɛ i stim fɔ lɛk 5 minit mɔ. Dɔn, stir am smɔl wit fɔk so dat di bins nɔ go stik togɛda ɛn de fayn ɛn smol.
Mek wi mek 'Quinoa Flakes' fo brekfas
Dis na tin we izi lɛk fɔ mek instant oatmeal.
1. Put 1 kɔp milk ɛn 1 kɔp wata insay pɔt ɛn wam te i bɔl.
2. Meanwhile, tost 1 kɔp quinoa flakes insay wan dray pan te i golden brawn. Dis go mek di bita teys nɔ bɔku ɛn ad swit flawa.
3. Naw ad di fried quinoa flakes to di boiling milk/water mixture en stir gud gud wan. Mek i kuk fɔ wan ɔ tu minit ɛn afta dat, stir am bak.
4. Yu kin ad banana, beri, nat laik kash, o likl mo milk fo teist.
Mɛsej we dɛn kin kɛr go na os
- Kwinoa na ‘kכmplit protin’ we gεt כl di 9 imכtant amino asid dεm.
- I gɛt bɔku fayv, vaytamɛn, ɛn minral, we mek i rili bɛnifit fɔ di at ɛn di dijestiv wɛlbɔdi.
- I impɔtant fɔ was quinoa fayn fayn wan bifo yu kuk, ɔdasay i kin gɛt bita teys.
- Tek tɛm we yu de bay tin dɛn we dɛn pak wit quinoa we gɛt shuga. Chek di nyutrishɔn lɛbl ɔltɛm.
- Kwinoa na tin we gɛt bɔku tin fɔ it we yu kin ad to yu it difrɛn we dɛn, lɛk insted ɔf rays, insay salad, ɔ as it fɔ brɛf.
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