Okudingeka ukwazi 'ngokudla okumnandi' okubizwa ngokuthi i-Quinoa!

Uke wezwa nge-'Quinoa'? Mhlawumbe uke wayibona esitolo esikhulu, noma mhlawumbe uke wezwa kumngane onesithakazelo sokudla okunempilo. Iyini ngempela le nhlamvu encane ebilokhu ikhulunywa eSri Lanka kulezi zinsuku? Yiziphi izinzuzo zokuyidla emizimbeni yethu? Ake sixoxe ngayo kalula, ngokucacile, futhi njengoba nje sitshela umngane.

Iyini ngempela i-quinoa?

I-Quinoa iyimbewu evela esitshalweni esinomlando weminyaka engaphezu kwe-5,000, futhi ikhuliswa ezintabeni zase-Andes eNingizimu Melika. Nakuba siyisebenzisa njengohlamvu, empeleni iyimbewu. Inani layo lokudla okunomsoco liphezulu kangangokuthi ngisho ne-NASA iyisebenzisa njengokudla okunomsoco kwabashayeli bezindiza ohambweni olude!

Esinye sezici ezinkulu zalokhu ukuthi, naphezu kokuba ukudla okusekelwe ezitshalweni, 'kuyiprotheni ephelele' . Kalula nje, sidinga iphrotheni ukuze sakhe konke emizimbeni yethu, okuhlanganisa imisipha, amathambo, kanye nesikhumba. Le protheni yakhiwe izingxenye ezincane ezibizwa ngokuthi 'ama-amino acid' . Kunezinhlobo ezingu-9 ezibalulekile zalezi, umzimba wethu ongenakuzenza futhi okumele zitholakale ekudleni. Ukudla okuningi okusekelwe ezitshalweni akuqukethe zonke ezingu-9 zalezi. Kodwa okukhethekile kwe-quinoa ukuthi iqukethe zonke ezingu-9 ezibalulekile zama-amino acid.

Yiziphi izinzuzo zezempilo zokudla i-quinoa?

Kunezinzuzo eziningana zezempilo zokwengeza i-quinoa ekudleni kwethu.

Kusiza ekuvikeleni ezifweni

Uma okusanhlamvu okuningi esikudlayo (njengesinkwa) kuhlungiwe, kulahlekelwa yi-fiber eningi eyigugu, i-iron, namavithamini. Kodwa i-quinoa ukudla okusebenza njengokusanhlamvu okuphelele ngaphandle kokuhlungiwe. Ucwaningo luthole ukuthi ukufaka lokhu okusanhlamvu okuphelele ekudleni kwakho kungasiza ekunciphiseni ingozi yakho yesifo sikashukela, isifo senhliziyo, kanye neminye imidlavuza.

Kuhle ohlelweni lokugaya ukudla

I-Quinoa icebile nge -fiber . Le fibre isiza ukuvimbela nokulawula izimo ezifana nokuqunjelwa . Ingasiza futhi ekunciphiseni ingozi yomdlavuza wamathumbu amakhulu. Enye into ebalulekile ukuthi ukudla ukudla okune-fiber eningi kukwenza uzizwe usuthi isikhathi eside. Ngakho-ke, kusiza ukulawula ukudla ngokweqile futhi kusiza ukulawula isisindo somzimba .

Kuhle empilweni yenhliziyo

Siyazi ukuthi ukugcina isisindo esinempilo kubaluleke kakhulu empilweni yenhliziyo. I-fibre ekwi-quinoa isiza ukulawula amazinga e-cholesterol egazini kanye noshukela . Lokhu kunciphisa ingozi yesifo sikashukela nesifo senhliziyo. Ngaphezu kwalokho, i-quinoa icebile ngama -antioxidants . Lokhu kuvimbela ukulimala kwamangqamuzana emizimbeni yethu. Ngakho-ke, ukudla okucebile ngama-antioxidants anjengalawa kusiza ukunciphisa ingozi yesifo senhliziyo.

Ake sibheke ukudla okunomsoco okuqukethwe ku-quinoa.

I-Quinoa ingumthombo omuhle wezakhamzimba eziningi ezibalulekile, okuhlanganisa:

• I-Folate
• Insimbi
• I-Thiamine
• Ithusi
• I-Magnesium
• I-Manganese
• I-Phosphorus
• I-Potassium
• I-Zinc

Manje, bheka amanani okudla okunempilo alinganiselwa engxenyeni yendebe (1/2 indebe) ye-quinoa ephekiwe.

Izinto okufanele uziqaphele

I-Quinoa ithandwa kakhulu 'njenge-superfood' kulezi zinsuku, futhi ezinye izinkampani zokudla ziyayisebenzisa ekukhangiseni kwazo. Ungakhohliswa yizinto ezifana 'ne-quinoa chocolate bars' kanye 'ne-quinoa cereal enoshukela owengeziwe'. Ngisho noma zingase zibe ne-quinoa encane, zingaba noshukela omningi . Ngakho-ke, ngaphambi kokuthenga noma yimuphi umkhiqizo we-quinoa opakishiwe, funda ilebula lamaqiniso okudla okunempilo ngokucophelela.

Uyilungisa kanjani kahle i-quinoa?

I-Quinoa ingaba nokunambitheka okubabayo kancane uma ingaphekwanga kahle. Lokhu kungenxa yokwembozwa kwemvelo okubizwa ngokuthi i-saponin okuzungeze imbewu. Ngakho-ke, kubalulekile ukuyigeza kahle ngaphambi kokupheka. Ama-Quinoa flakes enziwa ngokugaya imbewu ye-quinoa. Angenziwa ngokushesha okukhulu.

Indlela yokupheka i-quinoa ngendlela evamile

Ngale ndlela, ungenza cishe izinkomishi ezintathu ze-quinoa ephekiwe.

1. Beka inkomishi eyodwa ye-quinoa engaphekiwe esihluzweni esinothi oluncane bese ugeza ngamanzi agobhozayo okungenani imizuzwana engama-30. Lokhu kubaluleke kakhulu ukususa ukunambitheka okubabayo.

2. Faka izinkomishi ezimbili zamanzi kanye ne-quinoa ehlanziwe ebhodweni bese ufudumala kuze kube yilapho kubila.

3. Ngemva kokuba amanzi esebile, yehlisa ukushisa bese upheka cishe imizuzu eyi-10-20 kuze kube yilapho amanzi esemuncwe ngokuphelele.

4. Manje susa ekushiseni, mboza imbiza, bese uyivumela ishise imizuzu engaba mi-5. Bese uyivuselela kancane ngefoloko ukuze ubhontshisi unganamatheli ndawonye futhi uhlale kahle futhi ubushelelezi.

Ake senze 'ama-Quinoa Flakes' ngesidlo sasekuseni

Lokhu kulula njengokwenza i-oatmeal esheshayo.

1. Faka inkomishi eyodwa yobisi kanye nenkomishi eyodwa yamanzi ebhodweni bese ufudumala kuze kube yilapho kubila.

2. Okwamanje, faka inkomishi eyodwa yama-quinoa flakes epanini elomile kuze kube nsundu ngegolide. Lokhu kuzonciphisa ukunambitheka okubabayo futhi kwengeze ukunambitheka okumnandi.

3. Manje engeza ama-quinoa flakes athosiwe engxubeni yobisi/amanzi abilayo bese uvuselela kahle. Yivumele ipheke umzuzu owodwa noma emibili bese uvuselela futhi.

4. Ungafaka ubhanana, amajikijolo, amantongomane afana nama-cashew, noma ubisi oluningi ukuze unambitheke.