Quinoa

Kaulana loa ʻo Quinoa, keu hoʻi i waena o ka poʻe i koho i kahi papaʻai olakino, mahalo i ka hoʻoili waiwai nui i hāʻawi ʻia iā ia.

ʻO kaʻoiaʻiʻo, manaʻo ʻia ʻo ia kekahi o nā meaʻai momona a momona hoʻi o ka honua, no laila pono ke hoʻāʻo.

Nā Kuleana

Hiki iā Quinoa ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kō kō, ke kō, a me ke kahe o ke koko. Manaʻo ʻia he mea kōkua ke hiki mai i ka māʻona i kou makemake a me ka lilo ʻana o ka paona. Kōkua kāna mau antioxidant i ka hoʻohaʻahaʻa i nā radical free, hoʻolohi i ka ʻelemakule a hakakā me ka nui o nā maʻi.

ʻAʻohe ona gluten, hiki ke hoʻokuʻu i ka ʻeha o ke poʻo a hāpai i ka oxygenation o ke kino, keu hoʻi ka lolo. Hoʻohālikelike ʻia i ka nui o nā mea kanu, waiwai ka quinoa i ka protein. Loaʻa nā amino acid pono a pau. Hana kēlā iā ia kumu maikaʻi loa o ka protein, keu hoʻi no ka poʻe e ukali nei i ka papaʻai mea ʻai a me ka mea ʻai paha.

Eia hoʻi, pili pū me nā hopena anti-inflammatory, antiviral a anticancer. Akā ʻaʻole lawa nā noiʻi ʻana i kēia manawa.

Nā Hoʻohui

ʻOiai ʻoi aku ka maikaʻi o nā pōmaikaʻi ma mua o ka maikaʻi ʻole, pono e hoʻomaopopo ʻia e hāʻawi ʻia kekahi o nā hope iā ʻoe pū kekahi. Nui ka waiwai o Quinoa i nā oxalates. Hiki i nā oxalates ke hoʻēmi i ka lawe ʻana o ka calcium a hana i nā pilikia i ka poʻe me nā pōhaku kōkō hou.

Eia kekahi, i nā koina kiʻekiʻe hiki ke hana i nā pilikia ma muli o ke kiʻekiʻe o ka protein a me ka momona. I kēia ala, pono e hoʻopau ʻole ia mea i ka ʻoi aku, akā e hoʻopili iā ia i ka papaʻai like ʻole a kaulike hoʻi.

He aha nā huaora i ka quinoa

Hoʻohālikelike ʻia i ka laiki keʻokeʻo a i ʻole pasta, hāʻawi nā kīʻaha āpau e like me ka quinoa i nā huaora, nā minelala, a me nā fiber no ka mea ʻaʻole i lawe ʻia kekahi o kā lākou ʻāpana. E pili ana i nā wikamina, ʻo ka meaʻai i nīnau ʻia i kēia hanana he mau huaora B, e like me thiamine, riboflavin, niacin, wikamina B6, a me folate. Hāʻawi pū ia i ka huaʻai E.

Hoʻokahi kīʻaha i loko o 10 pakeneka o ka ʻae no kēlā me kēia lā o nā wikamina B1, B2, B6. A ʻo ka wikamina B3 a me ka lāʻau E.

Pehea ʻoe e hoʻomākaukau ai i ka quinoa?

ʻO kona hoʻomākaukau wikiwiki a maʻalahi hoʻi a me kona maʻalahi (hana maikaʻi me nā meaʻai he nui) hana maʻalahi ia e hoʻohui i kēia meaʻai olakino i ka papaʻai. Hiki iā ʻoe ke loaʻa ka quinoa i loko o nā hale kūʻai kūlohelohe, a me ka nui o nā supermarkets.

He mea pono holoi i ka quinoa ma lalo o ka pā ma mua a ma hope o ka kuke ʻana. ʻO ke kumu e wehe i ka ʻawaʻawa a hoʻohaʻahaʻa i ka waikawa phytic. Hiki iā ia ke hoʻopilikia i ka omo ʻana o kāna mau minelala.

Kuke e like me ka laiki. Hoʻohui ʻia ʻelua ʻāpana o ka wai no kēlā me kēia quinoa. No laila, inā makemake ʻoe e kuke i ʻelua kīʻaha, pono ʻoe i ʻehā o ka wai. E hoʻomanaʻo e hoʻonui iki ia i ka kuke ʻana. Ma kahi wela waena, hana ʻia ma kahi o 15 mau minuke. Hiki iā ʻoe ke hoʻohui i kahi wahi o ka paʻakai.

Me ka pili ʻana i ka kuke ʻana, hiki ke ʻike ʻia mākaukau ka quinoa ke omo ia i ka hapa nui o ka wai a lawe i kahi helehelena fluffy. ʻO kekahi hōʻailona e hoʻokuʻu i kahi loop liʻiliʻi, ʻo ia ka germ maoli e hoʻokaʻawale iki ana.

Nā papa kuhikuhi Quinoa e lilo i ka paona

He nui nā waiwai o kēia pseudograin i hana ʻia ia a mea aloha hoihoi e lilo kaupaona. Hoʻonui wikiwiki ia i ka metabolism, hoʻolōʻihi i ka manaʻo o ka piha a loaʻa kahi helu glycemic haʻahaʻa.

Akā pono e hoʻomaopopo ʻia he nui nā noiʻi e pono ai i kēia mea. Kahi mea hou aʻe, ʻaʻole lawa ka lawe ʻana i ka quinoa e lilo ai ke kaupaona, akā pono nō hoʻi e ʻai i nā calorie liʻiliʻi ma mua o ka puhi ʻia.

ʻO ke ala kaulana loa o ka lawe ʻana iā ia no kēia kumuhana nā salakeke. He mea maʻalahi ka hoʻomākaukau ʻana i kahi saladi quinoa olakino no ka ʻaina awakea a i ʻole kaʻaina awakea. Hoʻohui wale ʻoe i nā mea kanu, nā hua a me nā hua hua. Eia kekahi mau manaʻo:

ʻO ka saladi Quinoa me ka pī

• 1 kīʻaha o ka quinoa moʻa
• 1 kīʻaha o ka pī
• 1/2 kīʻaha kāloti
• 2 punetune chives
• ʻO ka paʻakai a me ka pepa e hoʻāʻo ai

ʻO ka saladi Quinoa me nā pīni ʻeleʻele

• 1 kīʻaha o ka quinoa moʻa
• 1 kīʻaha o nā pīni ʻeleʻele
• 1/2 kīʻaha kīmato cherry
• 1/2 kīʻaha kulina
• 1 kālika kālika, ʻeli ʻia
• ʻO ka paʻakai a me ka pepa e hoʻāʻo ai

ʻO ka waiwai kūpono o ka quinoa

ʻOiai ua hoʻomākaukau a hoʻopau ʻia me he mea lā he palaoa holoʻokoʻa ia. he hua maoli ka quinoa. Ua ʻike ka poʻe Inca i kēia meaʻai he mau kaukani mau makahiki i hala. I ka wā e pili ana i ka waiwai waiwai o ka quinoa, 100 mau gram i kuke ʻia o kēia meaʻai i loko o kēia mau nui o nā meaola.

• 120 nā calorie
• 21.3 mau pākeke
• 4.4 gram o ka protein
• 2.8 mau huna o ka puluniu
• 1.9 mau momona o ka momona

Hāʻawi kahi kīʻaha kuke i kahi hoʻokahi hapakolu o ka lā o ka magnesium i ʻōlelo ʻia i kēlā me kēia lā, 318 mg o ka potassium, 31.5 mg o ka calcium, 2.8 mg o ka hao, 2 mg o ka zinc a me 1.2 mg o ka manganese. Pēlā nō, pono e hoʻomaopopo ua haku ʻia ia o 72% wai a loaʻa iā ia nā ʻeiwa amino ʻino e pono ai.