Ese wigeze wumva 'Quinoa'? Wenda warayibonye muri supermarket, cyangwa wenda wayibwiwe n'inshuti yawe ishishikajwe no kurya neza. Ni iki koko aka gahu kamaze kuvugwa muri Sri Lanka muri iki gihe? Ni izihe nyungu zo kuyirya ku mibiri yacu? Reka tubiganireho mu buryo bworoshye, busobanutse neza, kandi neza nk'aho turimo kubwira inshuti.
Mu by'ukuri quinoa ni iki?
Quinoa ni imbuto ikomoka ku kimera gifite amateka y'imyaka irenga 5.000, kandi gihingwa mu misozi ya Andes yo muri Amerika y'Epfo. Nubwo tugikoresha nk'ingano, mu by'ukuri ni imbuto. Intungamubiri zacyo ni nyinshi cyane ku buryo na NASA igikoresha nk'ibyokurya byuzuye intungamubiri ku bakinnyi bo mu kirere mu ngendo ndende!
Kimwe mu bintu bikomeye bigize ibi ni uko, nubwo ari ibiryo bishingiye ku bimera, ari 'poroteyine yuzuye' . Muri make, dukeneye poroteyine kugira ngo twubake byose mu mibiri yacu, harimo imitsi, amagufwa, n'uruhu. Iyi poroteyine igizwe n'uduce duto twitwa 'amino acide' . Hari ubwoko 9 bw'ingenzi bwabyo, umubiri wacu udashobora gukora kandi bugomba kuboneka mu biribwa. Ibiribwa byinshi bishingiye ku bimera ntibiba birimo byose uko ari 9. Ariko umwihariko wa quinoa ni uko ikubiyemo amino acide 9 z'ingenzi.
Ni izihe nyungu zo kurya quinoa ku buzima?
Hari inyungu nyinshi ku buzima zo kongeramo quinoa mu mirire yacu.
Bifasha mu kurinda indwara
Iyo ibinyampeke byinshi turya (nk'umugati) bitunganyijwe, bitakaza fibre nyinshi, feri na vitamine by'agaciro kabyo. Ariko quinoa ni ibiryo bikora nk'ibinyampeke byose bitatunganyijwe. Ubushakashatsi bwagaragaje ko kongera ibi binyampeke byose mu mirire yawe bishobora kugufasha kugabanya ibyago byo kurwara diyabete, indwara z'umutima, na kanseri zimwe na zimwe.
Ni byiza ku buryo bw'igogora
Quinoa ikungahaye kuri fibre . Iyi fibre ifasha mu kwirinda no kugenzura indwara nko kutagira impatwe . Ishobora kandi kugabanya ibyago byo kurwara kanseri y'amara. Ikindi kintu cy'ingenzi ni uko kurya ibiryo birimo fibre nyinshi bituma wumva uhaze igihe kirekire. Bityo, bifasha mu kugenzura kurya cyane no kugenzura ibiro by'umubiri .
Ni byiza ku buzima bw'umutima
Tuzi ko kugira ibiro byiza ari ingenzi cyane ku buzima bw'umutima. Fibre iri muri quinoa ifasha mu kugenzura cholesterol mu maraso n'isukari . Ibi bigabanya ibyago byo kurwara diyabete n'indwara z'umutima. Byongeye kandi, quinoa ikungahaye kuri antioxydants . Ibi birinda kwangirika kw'uturemangingo mu mubiri wacu. Bityo, indyo ikungahaye kuri antioxydants nk'iyi ifasha kugabanya ibyago byo kurwara indwara z'umutima.
Reka turebe intungamubiri ziri muri quinoa.
Quinoa ni isoko nziza y'intungamubiri nyinshi z'agaciro, zirimo:
- Folate
- Icyuma
- Thiamine
- Umuringa
- Manyeziyumu
- Manganese
- Fosifore
- Potasiyumu
- Zinc
Noneho, reba agaciro k'intungamubiri gateganijwe muri kimwe cya kabiri cy'igikombe (1/2 cy'igikombe) cya quinoa itetse.
| Igice cy'intungamubiri | Ingano (hafi) |
|---|---|
| Kalori | 111 |
| Poroteyine | garama 4 |
| Ibinure | garama 2 |
| Karubohidrati | garama 20 |
| Fibre | garama 3 |
| Isukari | Garama 1 |
Icy'ingenzi: Niba ugenzura imirire yawe bitewe n'uburwayi (urugero: diyabete, indwara y'impyiko), ni ngombwa cyane kuvugana na muganga wawe mbere yo kongeramo ibiryo bishya nka quinoa mu mirire yawe.
Ibintu ugomba kwitondera
Muri iyi minsi Quinoa iri kugenda ikundwa cyane nk' 'ibiryo biryoshye cyane', kandi amwe mu masosiyete y'ibiribwa arimo kuyikoresha mu kwamamaza. Ntugashukwe n'ibintu nka 'shokolati ya quinoa' na 'ibinyampeke bya quinoa birimo isukari yongewemo'. Nubwo bishobora kuba birimo quinoa nkeya, bishobora kuba birimo isukari nyinshi . Rero, mbere yo kugura ikintu icyo ari cyo cyose gipakiye cya quinoa, soma witonze urupapuro rw'imirire.
Ni gute wategura quinoa neza?
Quinoa ishobora kugira uburyohe busharira gato iyo idatetse neza. Ibi biterwa n'uko irangi ry'umwimerere ryitwa saponin rikikije imbuto. Kubwibyo, ni ngombwa kuyimesa neza mbere yo kuyiteka. Uduce twa Quinoa dukora mu gusya imbuto za Quinoa. Bishobora gukorwa vuba cyane.
Uburyo bwo guteka quinoa mu buryo busanzwe
Muri ubu buryo, ushobora gukora ibikombe bigera kuri bitatu bya quinoa itetse.
1. Shyira igikombe 1 cya quinoa itaratekwa mu cyuma gisukura neza hanyuma woge mu mazi atemba nibura amasegonda 30. Ibi ni ingenzi cyane kugira ngo ukureho uburyohe bw'ubusharire.
2. Shyira ibikombe 2 by'amazi na quinoa yogejwe mu isafuriya hanyuma ushyushye kugeza bihiye.
3. Amazi amaze kubira, gabanya umuriro hanyuma uteke iminota 10-20 kugeza amazi arangije kwinjira.
4. Noneho kuraho ku muriro, upfuke inkono, hanyuma uyireke ishyuhe mu gihe cy'iminota 5. Hanyuma, uyivange gato ukoresheje ikanya kugira ngo ibishyimbo bitaguma hamwe kandi bikomeze kuba byiza kandi byoroshye.
Reka dukore 'Quinoa Flakes' mu ifunguro rya mu gitondo
Ibi biroroshye nko gukora oatmeal ako kanya.
1. Shyira igikombe 1 cy'amata n'igikombe 1 cy'amazi mu isafuriya hanyuma ushyushye kugeza bihiye.
2. Hagati aho, karanga igikombe 1 cy'uduce twa quinoa mu isafuriya yumye kugeza igihe ibara ry'umuhondo ritangiye kumera. Ibi bizagabanya uburyohe bw'ubusharire kandi bikongere uburyohe bwiza.
3. Noneho shyiramo uduce twa quinoa tukaranze mu mvange y'amata/amazi abira hanyuma uvange neza. Reka biteke umunota umwe cyangwa ibiri hanyuma wongere uvange.
4. Ushobora kongeramo imineke, imbuto, imbuto nk'amata, cyangwa amata make kugira ngo uryoherwe.
Ubutumwa bwo kujyana mu rugo
- Quinoa ni 'poroteyine yuzuye' irimo aside amine 9 zose z'ingenzi.
- Ikungahaye kuri fibre, vitamine, n'imyunyungugu, bigatuma igira akamaro kanini ku buzima bw'umutima n'igogora.
- Ni ngombwa koza quinoa neza mbere yo kuyiteka, bitabaye ibyo ishobora kugira uburyohe busharira.
- Witondere igihe uguze ibikomoka kuri quinoa bipfunyitse kandi birimo isukari. Buri gihe reba ku kirango cy'imirire.
- Quinoa ni amafunguro meza cyane ashobora kongerwa mu ndyo yawe mu buryo butandukanye, nko mu mwanya w'umuceri, muri salade, cyangwa nk'ibiryo bya mu gitondo.
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