'Quinoa' tih hi i hre tawh em? Supermarket-ah i hmu tawh a ni mai thei, a nih loh leh i ṭhian pakhat, ei leh in hrisel ei duh tak hnen aṭanga i hriat pawh a ni mai thei. Tunlai Sri Lanka rama khawpui sawi hlawh tak he buhfai te tak te hi eng nge ni tak tak? Kan taksa tana ei hian eng hlawkna nge a neih? Thian hnena kan hrilh ang maiin awlsam tak, chiang tak leh chiang takin sawi ila.
Quinoa hi eng nge ni tak tak?
Quinoa hi kum 5,000 chuang zeta upa thlai chi a ni a, South America-a Andes tlangah an chin a ni. Thlai ang maia hmang mah ila, a takah chuan thlai chi a ni. A nutritional value a sang em em a, NASA pawhin astronauts te tan chuan nutritious food atan an hmang thin!
Hei hi a langsar ber pakhat chu, thing leh mau atanga siam chaw ni mahse, ‘complete protein’ a ni. A awlsam zawngin, kan taksaa thil awm zawng zawng, taksa ruh, ruh leh vun te pawh siam turin protein kan mamawh a ni. He protein hi ‘amino acids’ an tih chi te te atanga siam a ni. Chung chi pawimawh tak tak 9 a awm a, chu chu kan taksain a siam thei lo va, ei leh in atanga kan hmuh ngei ngei tur a ni. Thlai atanga siam chaw tam zawkah hian heng 9 te hi an awm vek lo. Mahse quinoa specialty chu amino acid pawimawh 9 a pai vek a ni.
Quinoa ei hian hriselna atana a thatna engte nge ni?
Kan ei leh inah quinoa kan dah hian hriselna atan hlawkna engemaw zat a nei a.
Natna laka invenna atan a pui thin
Kan buh chi tam tak (chhang ang chi) te hi tihthianghlim a nih chuan an fiber, iron leh vitamin hlu tak tak te chu an hloh nasa hle. Mahse quinoa hi ei tur a ni a, tihthianghlim lohvin buhfai pum ang maiin a che thin. Research atanga a lan dan chuan heng whole grains te hi i eitur ah te dah tel hian zunthlum, thinlung natna leh cancer thenkhat i vei theihna tur a ti tlem thei a ni.
Digestive system tan a tha
Quinoa hian fiber a pai tam hle a . He fiber hian constipation ang chi condition te a veng thei a , a control thei bawk . Tin, colon cancer hlauhawmna a tihziaawm thei bawk. Thil pawimawh dang chu fiber tamna ei hian hun rei zawk chhung chu i chaw ei thin a ni. Chuvangin, ei tam lutuk control nan a pui a, taksa rihna control nan a pui bawk .
Lung hriselna atan a tha
Thin hriselna atan taksa rihna hrisel neih hi a pawimawh hle tih kan hria. Quinoa a fiber hian thisen cholesterol leh sugar level a control thei a ni . Hei hian zunthlum leh lung natna vei theihna a ti tlem a ni. Chu bakah, quinoa hian antioxidants a pai tam hle bawk . Chungte chuan kan taksaa cell awmte a tichhe thei lo. Chuvangin, hetiang antioxidant tamna ei hian thinlung natna hlauhawmna a ti tlem a ni.
Quinoa-a nutrition awm zat hi han en ila.
Quinoa hian eitur hlu tak tak a nei tha hle a, chung zingah chuan:
- Folate a ni
- Thir
- Thiamine a ni
- Dar
- Magnesium a ni
- Manganese a ni
- Phosphorus a ni
- Potassium a ni
- Zinc a ni
Tunah chuan, quinoa siam cup chanve (1/2 cup)-a nutritional value awm zat chu han en teh.
| Nutrient section a ni | Size (a tlem berah) . |
|---|---|
| Calorie a awm bawk | 111-ah a awm |
| Protein a awm a | Gram 4 a ni |
| Thau | 2 gram a ni |
| Carbohydrates a awm bawk | 20 gram a ni |
| Fiber a ni | Gram 3 a ni |
| Chini | 1 gram a ni |
Pawimawh: Damdawi lam thil (e.g., zunthlum, kal natna) avanga i ei leh in i thunun a nih chuan, i ei leh inah quinoa ang chi ei tur thar i dah hmain i doctor nen inbiakna neih hmasak a pawimawh hle.
Fimkhur tur thilte
Tunlai hian Quinoa hi ‘superfood’ atan a lar chho zel a, food company thenkhat chuan an marketing-ah an hmang nasa hle. ‘Quinoa chocolate bars’ leh ‘quinoa cereal with added sugar’ tih ang chi thilte hian bum suh. Quinoa tlem tal nei mah se, sugar a tam thei hle . Chuvangin, quinoa product packaged eng pawh i lei hmain nutrition facts label kha uluk takin chhiar hmasa phawt ang che.
Engtin chiah nge quinoa hi i buatsaih thin?
Quinoa hi a hmin tha lo a nih chuan a thlum tlem a nei thei. Hei hi a chi vel chu natural coating saponin an tih vang a ni. Chuvang chuan chawhmeh siam hmain uluk taka silfai a pawimawh. Quinoa flakes hi quinoa chi hrual atanga siam a ni. An siam rang thei hle.
Quinoa chu a tlangpuiin engtin nge kan siam ang
Chutiang chuan quinoa chhum cup 3 vel i siam thei ang.
1. Quinoa tui lo cup 1 chu fine-mesh strainer-ah dah la , tui luang hnuaiah second 30 tal silfai ang che. Hei hi a thlum thlum tihbo nan a pawimawh hle.
2. Tui cup 2 leh quinoa silfai chu bêlah dah la, a lum thlengin dah la.
3. Tui a lum hnuah a alh chu tihhniam la, tui chu a hmin kim vek thlengin minute 10-20 vel chhum rawh.
4. Tunah chuan mei atang chuan la chhuakin, bêl chu khuh la, minute 5 vel steam leh rawh. Tichuan, fork hmangin tlem tal hrual la, chutiang chuan bean chu a inzawm lo ang a, a nuamin a hmin ang.
Chawhmeh atan 'Quinoa Flakes' siam ila
Hei hi instant oatmeal siam ang maia awlsam a ni.
1. Bawngah bawnghnute cup 1 leh tui cup 1 dah la, a lum thlengin hal rawh.
2. Chutih lai chuan quinoa flakes cup 1 chu dry pan-ah golden brown thlengin toast ang che. Hei hian a thlum a tihziaawm ang a, a thlum a rawn dah belh bawk ang.
3. Tunah chuan fried quinoa flakes chu milk/water mixture lum takah chuan dah la, uluk takin stir rawh. Minute khat emaw minute hnih emaw vel chhum la, chutah chuan chawhpawlh leh rawh.
4. Banana, berries, cashew ang chi nut, emaw, a tui zawngin bawnghnute tlem tal i dah belh thei bawk.
Take-Home Thuchah a ni
- Quinoa hi ‘complete protein’ a ni a, amino acid pawimawh 9 awm vek a ni.
- Fiber, vitamin, leh mineral a pai tam avangin thinlung leh chaw ei hriselna atan a hlawkthlak hle.
- Quinoa hi a siam hmain uluk taka silfai a pawimawh a, chuti lo chuan a thlum chu a thlum lo thei a ni.
- Quinoa product packaged, sugar-laden i lei dawnin fimkhur hle ang che. Nutrition label kha enfiah fo ang che.
- Quinoa hi eitur tha tak a ni a, i eitur ah hian kawng hrang hrangin i dah theih a, buhfai aiah emaw, salad-ah emaw, chawhmeh ei tur atan emaw pawh i dah tel thei bawk.
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