Ngaba ukhe weva nge-'Quinoa'? Mhlawumbi ukhe wayibona kwivenkile enkulu, okanye mhlawumbi ukhe weva kumhlobo onomdla wokutya okunempilo. Yintoni kanye le ngqolowa incinci ebeyingundaba-mlonyeni eSri Lanka kule mihla? Zithini iingenelo zokuyitya emizimbeni yethu? Masithethe ngayo ngokulula, ngokucacileyo, kanye ngokungathi sixelela umhlobo.
Yintoni kanye kanye iquinoa?
I-Quinoa yimbewu yesityalo enembali engaphezu kweminyaka eyi-5,000, kwaye ikhuliswa kwiiNtaba zeAndes zaseMzantsi Melika. Nangona siyisebenzisa njengengqolowa, eneneni yimbewu. Ixabiso layo lesondlo liphezulu kangangokuba ne-NASA iyisebenzisa njengokutya okunesondlo koosomajukujuku abakwiihambo ezinde!
Enye yezona zinto zibalulekileyo koku kukuba, nangona kukutya okusekwe kwizityalo, 'yiproteni epheleleyo' . Ngamafutshane, sidinga iproteni ukuze sakhe yonke into emizimbeni yethu, kuquka izihlunu, amathambo, kunye nolusu. Le proteni yenziwe ngamalungu amancinci abizwa ngokuba yi -'amino acids' . Kukho iintlobo ezili-9 ezibalulekileyo zezi, ezingenakwenziwa ngumzimba wethu kwaye kufuneka zifunyanwe ekutyeni. Uninzi lokutya okusekwe kwizityalo alunazo zonke ezi-9 zezi. Kodwa ingcali yequinoa kukuba iqulethe zonke ezi-9 ezibalulekileyo ze-amino acids.
Zithini iingenelo zempilo zokutya iquinoa?
Kukho iingenelo ezininzi zempilo zokongeza i-quinoa ekutyeni kwethu.
Inceda ekukhuseleni kwizifo
Xa uninzi lweenkozo esizityayo (njengesonka) zicociwe, zilahlekelwa yifayibha yazo exabisekileyo, i-iron, kunye neevithamini. Kodwa iquinoa kukutya okusebenza njengenkozo epheleleyo ngaphandle kokucocwa. Uphando lufumanise ukuba ukongeza ezi nkozo zipheleleyo ekutyeni kwakho kunokunceda ukunciphisa umngcipheko wakho wesifo seswekile, isifo sentliziyo, kunye neminye imingxunya.
Ilungele inkqubo yokugaya ukutya
I-Quinoa ityebile kwi -fiber . Le fiber inceda ukuthintela nokulawula iimeko ezifana nokuqhina . Inokunceda nokunciphisa umngcipheko womhlaza wamathumbu amakhulu. Enye into ebalulekileyo kukuba ukutya ukutya okune-fiber eninzi kukwenza uzive ugcwele ixesha elide. Ngoko ke, inceda ukulawula ukutya kakhulu kwaye inceda ukulawula ubunzima bomzimba .
Ilungele impilo yentliziyo
Siyazi ukuba ukugcina ubunzima obusempilweni kubaluleke kakhulu kwimpilo yentliziyo. Ifayibha ekwiquinoa inceda ukulawula i-cholesterol yegazi kunye namanqanaba eswekile . Oku kunciphisa umngcipheko wesifo seswekile kunye nesifo sentliziyo. Ukongeza, iquinoa ikwatyebile kwii -antioxidants . Ezi zithintela ukonakala kweeseli emizimbeni yethu. Ngoko ke, ukutya okutyebileyo kwii-antioxidants ezinje kunceda ukunciphisa umngcipheko wesifo sentliziyo.
Makhe sijonge isondlo esifumaneka kwiquinoa.
I-Quinoa ngumthombo olungileyo wezondlo ezininzi ezixabisekileyo, kuquka:
- I-Folate
- Intsimbi
- I-Thiamine
- Ithusi
- I-Magnesium
- IManganese
- I-phosphorus
- I-Potassium
- Izinki
Ngoku, jonga amaxabiso esondlo aqikelelweyo kwisiqingatha sekomityi (1/2 indebe) yequinoa ephekiweyo.
| Icandelo lezondlo | Ubungakanani (uqikelelo) |
|---|---|
| Iikhalori | 111 |
| Iiproteni | Iigram ezi-4 |
| Amafutha | Iigram ezi-2 |
| Iicarbohydrate | Iigram ezingama-20 |
| Ifayibha | Iigram ezi-3 |
| Iswekile | Igram e-1 |
Kubalulekile: Ukuba ulawula ukutya kwakho ngenxa yemeko yempilo (umz. isifo seswekile, isifo sezintso), kubaluleke kakhulu ukuthetha nogqirha wakho ngaphambi kokuba wongeze ukutya okutsha okufana ne-quinoa ekutyeni kwakho.
Izinto ekufuneka uzilumkele
I-Quinoa ithandwa kakhulu 'njenge-superfood' kule mihla, kwaye ezinye iinkampani zokutya ziyayisebenzisa ekuthengiseni kwazo. Musa ukukhohliswa zizinto ezifana 'ne-quinoa chocolate bars' kunye 'ne-quinoa cereal eneswekile eyongezelelweyo'. Nangona zinokuba ne-quinoa encinci, zinokuba neswekile eninzi . Ngoko ke, ngaphambi kokuba uthenge nayiphi na imveliso ye-quinoa epakishiweyo, funda ilebheli yeenkcukacha zesondlo ngononophelo.
Uyilungisa njani kanye kanye iquinoa?
I-Quinoa ingaba nencasa ekrakra kancinci ukuba ayiphekwanga kakuhle. Oku kungenxa yokwambatha kwendalo okubizwa ngokuba yi-saponin ejikeleze imbewu. Kungoko ke, kubalulekile ukuyihlamba kakuhle ngaphambi kokuba uyipheke. Iiflakes ze-Quinoa zenziwa ngokusila imbewu ye-quinoa. Zingenziwa ngokukhawuleza.
Indlela yokupheka iquinoa ngokwesiqhelo
Ngale ndlela, ungenza malunga neekomityi ezi-3 zequinoa ephekiweyo.
1. Beka indebe e-1 yequinoa engaphekwanga kwisihluzo esicolekileyo kwaye uhlambe ngamanzi abalekayo ubuncinane imizuzwana engama-30. Oku kubaluleke kakhulu ukususa incasa ekrakra.
2. Faka iikomityi ezimbini zamanzi kunye nequinoa ehlanjiweyo ebhodweni uze uyifudumeze ide ibile.
3. Emva kokuba amanzi ebile, yehlisa ubushushu uze upheke malunga nemizuzu eli-10-20 ude amanzi afunxwe ngokupheleleyo.
4. Ngoku yikhuphe ebushushwini, uyigqume imbiza, uze uyivumele itshise imizuzu emihlanu. Emva koko, yixube kancinci ngefolokhwe ukuze iimbotyi zinganamatheli kwaye zihlale zithambile kwaye zithambile.
Masenze 'iiQuinoa Flakes' kwisidlo sakusasa
Oku kulula njengokwenza i-oatmeal ekhawulezileyo.
1. Faka ikomityi e-1 yobisi kunye nekomityi e-1 yamanzi ebhodweni uze uyifudumeze ide ibile.
2. Okwangoku, toa ikomityi e-1 yee-quinoa flakes epanini eyomileyo ide ibe mdaka ngegolide. Oku kuya kunciphisa incasa ekrakra kwaye kongeze incasa emnandi.
3. Ngoku yongeza ii-quinoa flakes eziqhotsiweyo kumxube wobisi/wamanzi obilayo uze uxube kakuhle. Yivumele ipheke umzuzu okanye emibini uze uyixube kwakhona.
4. Ungongeza iibhanana, amaqunube, amantongomane afana neecashew, okanye ubisi oluthe kratya ukuze ulunambithe.
Umyalezo Wokuya Ekhaya
- I-Quinoa 'yiproteni epheleleyo' equlethe zonke ii-amino acids ezibalulekileyo ezili-9.
- Ityebile kwi-fiber, iivithamini, kunye neeminerali, nto leyo eyenza ukuba ibe luncedo kakhulu kwimpilo yentliziyo kunye nokugaya ukutya.
- Kubalulekile ukuhlamba iquinoa kakuhle ngaphambi kokuba uyipheke, kungenjalo inokuba nencasa ekrakra.
- Lumka xa uthenga iimveliso zequinoa ezipakishiweyo nezigcwele iswekile. Soloko ujonga ilebhile yesondlo.
- I-Quinoa lukhetho olunesondlo kakhulu olunokongezwa ekutyeni kwakho ngeendlela ezahlukeneyo, njengokufaka endaweni yerayisi, kwiisaladi, okanye njengokutya kwasekuseni.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho