Zomwe muyenera kudziwa zokhudza 'superfood' yotchedwa Quinoa!

Kodi mwamvapo za 'Quinoa'? Mwina mwaiwonapo mu supermarket, kapena mwina mwaimvapo kuchokera kwa mnzanu amene akufuna kudya zakudya zopatsa thanzi. Kodi tirigu waung'ono uwu womwe wakhala ukukambidwa kwambiri ku Sri Lanka masiku ano ndi uti? Kodi ubwino wodya chakudyachi m'thupi lathu ndi wotani? Tiyeni tikambirane za izi mwachidule, momveka bwino, komanso ngati tikuuza mnzanu.

Kodi quinoa ndi chiyani kwenikweni?

Quinoa ndi mbewu yochokera ku chomera chomwe chakhalapo kwa zaka zoposa 5,000, ndipo chimakula m'mapiri a Andes ku South America. Ngakhale kuti timachigwiritsa ntchito ngati tirigu, kwenikweni ndi mbewu. Zakudya zake ndizabwino kwambiri kotero kuti ngakhale NASA imachigwiritsa ntchito ngati chakudya chopatsa thanzi kwa oyenda m'mlengalenga omwe ali paulendo wautali!

Chimodzi mwa zinthu zazikulu zomwe zimapangitsa izi ndi chakuti, ngakhale kuti ndi chakudya chochokera ku zomera, ndi 'puloteni wathunthu' . Mwachidule, timafunikira mapuloteni kuti timange chilichonse m'thupi lathu, kuphatikizapo minofu, mafupa, ndi khungu. Puloteni iyi imapangidwa ndi zigawo zazing'ono zotchedwa 'amino acid' . Pali mitundu 9 yofunika kwambiri ya izi, yomwe thupi lathu silingathe kupanga ndipo iyenera kupezeka kuchokera ku chakudya. Zakudya zambiri zochokera ku zomera sizili ndi zonsezi 9. Koma chapadera cha quinoa ndichakuti ili ndi ma amino acid onse 9 ofunikira.

Kodi ubwino wa kudya quinoa pa thanzi ndi wotani?

Pali maubwino angapo pa thanzi omwe timakhala nawo chifukwa chowonjezera quinoa muzakudya zathu.

Zimathandiza kuteteza ku matenda

Pamene tirigu wambiri womwe timadya (monga buledi) wakonzedwa, umataya ulusi wake wamtengo wapatali, chitsulo, ndi mavitamini. Koma quinoa ndi chakudya chomwe chimagwira ntchito ngati tirigu wathunthu popanda kukonzedwa. Kafukufuku wapeza kuti kuwonjezera tirigu wathunthuwu muzakudya zanu kungathandize kuchepetsa chiopsezo chanu cha matenda a shuga, matenda a mtima, ndi khansa zina.

Zabwino pa kugaya chakudya

Quinoa ili ndi ulusi wambiri. Ulusi uwu umathandiza kupewa ndikuwongolera matenda monga kudzimbidwa . Ungathandizenso kuchepetsa chiopsezo cha khansa ya m'matumbo. Chinthu china chofunikira ndichakuti kudya zakudya zokhala ndi ulusi wambiri kumakupangitsani kumva kukhuta kwa nthawi yayitali. Chifukwa chake, zimathandiza kuchepetsa kudya kwambiri komanso kumathandiza kuchepetsa kulemera kwa thupi .

Zabwino pa thanzi la mtima

Tikudziwa kuti kukhala ndi thupi labwino ndikofunikira kwambiri pa thanzi la mtima. Ulusi womwe uli mu quinoa umathandiza kuwongolera kuchuluka kwa cholesterol m'magazi ndi shuga . Izi zimachepetsa chiopsezo cha matenda a shuga ndi matenda a mtima. Kuphatikiza apo, quinoa ilinso ndi ma antioxidants ambiri. Izi zimateteza kuwonongeka kwa maselo m'thupi lathu. Chifukwa chake, zakudya zokhala ndi ma antioxidants ngati awa zimathandiza kuchepetsa chiopsezo cha matenda a mtima.

Tiyeni tiwone zakudya zomwe zili mu quinoa.

Quinoa ndi gwero labwino la michere yambiri yamtengo wapatali, kuphatikizapo:

• Folate
• Chitsulo
• Thiamine
• Mkuwa
• Magnesium
• Manganese
• Phosphorus
• Potaziyamu
• Zinki

Tsopano, yang'anani zakudya zomwe zili mu theka la chikho (1/2 chikho) cha quinoa yophikidwa.

Zinthu zoti muzisamala nazo

Quinoa ikutchuka kwambiri ngati 'chakudya chapamwamba' masiku ano, ndipo makampani ena azakudya akuigwiritsa ntchito potsatsa malonda awo. Musanyengedwe ndi zinthu monga 'quinoa chocolate bars' ndi 'quinoa cereal with added sugar'. Ngakhale kuti zingakhale ndi quinoa pang'ono, zimatha kukhala ndi shuga wambiri . Chifukwa chake, musanagule quinoa iliyonse yopakidwa m'matumba, werengani mosamala chizindikiro cha zakudya.

Kodi mumakonzekera bwanji quinoa?

Quinoa imatha kukhala ndi kukoma kowawa pang'ono ngati siiphikidwa bwino. Izi zimachitika chifukwa cha utoto wachilengedwe wotchedwa saponin womwe umazungulira mbewuzo. Chifukwa chake, ndikofunikira kutsuka bwino musanaphike. Ma quinoa flakes amapangidwa popera mbewu za quinoa. Amatha kupangidwa mwachangu kwambiri.

Momwe mungaphikire quinoa mwachizolowezi

Mwanjira iyi, mutha kupanga makapu atatu a quinoa yophikidwa.

1. Ikani chikho chimodzi cha quinoa yosaphikidwa mu sefa yopyapyala ndipo muzimutsuka ndi madzi othamanga kwa masekondi osachepera 30. Izi ndizofunikira kwambiri kuti muchotse kukoma kowawa.

2. Ikani makapu awiri a madzi ndi quinoa yotsukidwa mumphika ndikuyitenthetsa mpaka itenthe.

3. Madzi akawira, chepetsani moto ndikuphika kwa mphindi pafupifupi 10-20 mpaka madziwo atayamwa kwathunthu.

4. Tsopano chotsani pamoto, phimbani mphika, ndipo mulole utenthe kwa mphindi zina 5. Kenako, sakanizani pang'ono ndi foloko kuti nyemba zisamamatire pamodzi ndikukhala bwino komanso zosalala.

Tiyeni tipange 'Quinoa Flakes' pa chakudya cham'mawa

Izi n'zosavuta monga kupanga oatmeal yachangu.

1. Ikani chikho chimodzi cha mkaka ndi chikho chimodzi cha madzi mumphika ndikutenthetsa mpaka zitakhala zowira.

2. Pakadali pano, phikani chikho chimodzi cha quinoa flakes mu poto youma mpaka itakhala bulauni wagolide. Izi zichepetsa kukoma kowawa ndikuwonjezera kukoma kokoma.

3. Tsopano onjezani quinoa yokazinga mu mkaka wowira/madzi ndikusakaniza bwino. Lolani kuti iphike kwa mphindi imodzi kapena ziwiri kenako musanganizenso.

4. Mutha kuwonjezera nthochi, zipatso, mtedza monga cashew, kapena mkaka wochulukirapo kuti mulawe.