Quinoa sananne ne sosai, musamman tsakanin mutanen da suka zaɓi ingantaccen abinci, godiya ga muhimmin nauyin abinci mai gina jiki wanda aka danganta shi.
A gaskiya ma, ana ɗaukarsa ɗayan mafi ƙoshin lafiya da abinci mai gina jiki a duniya, don haka yana da daraja a gwada shi.
Propiedades
Quinoa na iya taimakawa rage sukarin jini, cholesterol, da hawan jini. Hakanan ana ɗauka mai taimako idan ya kasance game da ƙosar da abincinka da rage nauyi. Magungunan antioxidants suna taimakawa wajen kawar da radicals free free, jinkirta tsufa da yaƙi ɗimbin cututtuka.
Ba ya ƙunshe da alkama, zai iya sauƙaƙe ciwon kai da haɓaka haɓakar oxygenation na jiki, musamman kwakwalwa. Idan aka kwatanta da yawancin shuke-shuke, quinoa yana da wadataccen furotin. Ya ƙunshi dukkan muhimman amino acid. Wannan yasa mata a kyakkyawan tushen furotin, musamman ga mutanen da ke bin cin ganyayyaki ko cin ganyayyaki.
Har ila yau, yana da alaƙa da anti-inflammatory, antiviral da anticancer effects. Amma bai isa a yi nazari a kan wannan ba tukuna.
Contraindications
Kodayake fa'idodi sun fi ƙarfin ƙimar, amma yana da daraja a lura cewa wasu na ƙarshen suma ana yaba musu. Quinoa yana da wadataccen arziki a cikin kayan alatu. Oxalates na iya rage shan alli kuma yana haifar da matsala ga mutane tare da maimaita duwatsun koda.
ma, a cikin babban allurai na iya haifar da matsaloli saboda yawan furotin da ya kunshi carbohydrate. Ta wannan hanyar, yana da kyau kada a cinye shi fiye da kima, amma a haɗa shi cikin abinci mai bambancin da daidaito.
Menene bitamin a cikin quinoa
Idan aka kwatanta da farar shinkafa ko taliya, duk hatsi kamar quinoa suna ba da ƙarin bitamin, ma'adanai, da zare saboda babu ɗayan sassansu da aka cire. Game da bitamin, abincin da ake magana a kai a wannan lokacin ya ƙunshi bitamin na B, kamar su thiamine, riboflavin, niacin, bitamin B6, da folate. Har ila yau, yana bayar da bitamin E.
Kofi ɗaya ya ƙunshi fiye da kashi 10 cikin ɗari na shawarar bitamin na yau da kullun na bitamin B1, B2, B6. Kazalika da bitamin B3 da bitamin E.
Yaya kuke shirya quinoa?
Shirye-shiryensa cikin sauri da sauƙi da iyawarsa (yana aiki sosai tare da abinci da yawa) yana da sauƙin hada wannan lafiyayyen abinci cikin abincin. Kuna iya samun quinoa a cikin shagunan ƙasa, haka kuma a cikin mafi yawan manyan kantunan.
Ya zama dole kurkura quinoa a ƙarƙashin famfo duka kafin da bayan dafa abinci. Dalili kuwa shine cire ɗacin rai da kaskantar da phytic acid. Zai iya tsoma baki tare da shawar ma'adinan ta.
Tana dafawa kamar shinkafa. An kara kashi biyu na ruwa ga kowane quinoa. Sabili da haka, idan kuna son dafa kofi biyu, kuna buƙatar ruwa huɗu. Ka tuna cewa yana faɗaɗa ɗan lokaci kaɗan yayin dafa abinci. A kan wuta mai ƙarancin zafi, anyi shi kamar minti 15. Hakanan zaka iya ƙara gishiri kadan.
Game da girki, ana iya ganin hakan quinoa a shirye take idan ta shanye yawancin ruwa kuma zata ɗauki kamshi mai laushi. Wata alamar kuma ita ce cewa tana fitar da karamin madauki, wanda a zahiri kwayar cutar tana raba kadan.
Quinoa girke-girke don rasa nauyi
Wannan pseudograin yana da yawan kaddarorin da suka sa shi a abota mai ban sha'awa don rasa nauyi. Yana hanzarta saurin aiki, yana tsawaita jin cikar kuma yana da ƙarancin glycemic index.
Amma ya kamata a lura cewa ana buƙatar ƙarin karatu a wannan batun. Bugu da kari, bai isa ya dauki quinoa don rasa nauyi ba, amma kuma wajibi ne a ci ƙananan adadin kuzari fiye da waɗanda aka ƙone.
Mafi mashahuri hanyar ɗaukar shi don wannan dalili shine salads. Shirya lafiyayyen salatin quinoa don abincin rana ko abincin dare mai sauqi ne. Dole ne kawai ku ƙara kayan lambu, 'ya'yan itace ko kwayoyi. Wadannan su ne wasu ra'ayoyi:
Quinoa salad tare da peas
- Kof 1 na dafawan quinoa
- 1 kofin wake
- 1/2 kofin karas
- Chives cokali 2
- Gishiri da barkono dandana
Quinoa salad tare da baƙar fata
- Kof 1 na dafawan quinoa
- 1 kofin baƙar wake
- 1/2 kofin tumatir ceri
- 1/2 kofin masara
- 1 tafarnuwa albasa, minced
- Gishiri da barkono dandana
Quimar abinci na quinoa
Kodayake an shirya kuma an cinye shi kamar cikakkiyar hatsi ne, quinoa haƙiƙa iri ne. Incas sun gano wannan abincin dubunnan shekaru da suka gabata. Idan ya zo ga darajar abinci mai gina jiki na quinoa, gram 100 da aka dafa wannan abincin ya ƙunshi abubuwan gina jiki masu zuwa:
- Kalori 120
- 21.3 grams na carbohydrates
- 4.4 grams na gina jiki
- 2.8 grams na fiber
- 1.9 grams na mai
Kofin dafa shi yana bada kusan kashi daya bisa uku na shawarar magnesium a kowace rana, 318 mg na potassium, 31.5 mg na calcium, 2.8 mg of iron, 2 mg of zinc da 1.2 mg na manganese. Hakanan, ya kamata a sani cewa yana da ruwa kashi 72% kuma yana dauke da amino acid masu muhimmaci.