Quinoa inonyanya kufarirwa, kunyanya pakati pevanhu vanosarudza kudya zvine hutano, nekuda mutoro wakakosha wezvekudya wakanangidzirwa kwairi.
Zvechokwadi, inoonekwa seimwe yezvikafu zvine hutano uye zvine hutano pasi rose, saka zvakakodzera kuti uedze.
Propiedades
Quinoa inogona kubatsira kudzikisa shuga yeropa, cholesterol, uye kuwedzerwa kweropa. Izvo zvinoonekwawo sekubatsira kana zvasvika pakugutsa chishuwo chako uye kurasikirwa uremu. Ma antioxidants ayo anobatsira kushandura mahara radicals, kunonoka kukwegura uye kurwisa zviuru zvezvirwere.
Iyo haina gluten, inogona kubvisa musoro uye inosimudzira oxygenation yemuviri, kunyanya uropi. Kuenzaniswa nezvirimwa zvakawanda, quinoa yakafuma mumapuroteni. Inosanganisira ese akakosha amino acids. Izvo zvinomuita iye chakanakisa sosi yeprotein, kunyanya kune vanhu vanotevera chikafu chemidziyo kana vegan.
Uyewo, inosanganiswa neanti-inflammatory, antiviral uye anticancer mhedzisiro. Asi hazvina kukwana zvidzidzo zvakaitwa pane izvi parizvino.
Contraindication
Kunyangwe zvayakanakira zviri pachena kupfuura zvayakanakira, zvakakosha kuti uzive kuti vamwe vekupedzisira vanonziwo. Quinoa yakafuma kwazvo muma oxalates. Oxalates inogona kudzikisa kukora kwecalcium uye inokonzeresa matambudziko muvanhu vane itsvo dzinodzokororwa.
Saizvozvowo, mune yakakwira madhizaini inogona kukonzeresa matambudziko nekuda kweprotein yayo yepamusoro uye zvine makabhohaidhireti. Nenzira iyi, zvinokurudzirwa kuti usazvidya zvakawandisa, asi kuti uzviise mukudya kwakasiyana uye kwakaringana.
Ndeapi mavitamin ari muquinoa
Inofananidzwa nemucheka muchena kana pasita, zviyo zvakakwana sequinoa zvinopa mamwe mavitamini, zvicherwa, uye faibha nekuti hapana chikamu chazvo chinobviswa. Nezve mavitamini, chikafu chiri kutaurwa pachiitiko ichi chine B mavitamini, senge thiamine, riboflavin, niacin, vitamini B6, uye folate. Inopawo vhitamini E.
Mumwe mukombe une zvinopfuura gumi muzana zvemari inokurudzirwa yezuva nezuva yevhitamini B10, B1, B2. Zvakare vhitamini B3 uye vhitamini E.
Iwe unogadzirira sei iyo quinoa?
Kugadzirira kwayo nekukurumidza uye nyore uye kuita kwayo kwakawanda (inoshanda nemazvo nezvikafu zvakawanda) zvinoita kuti zvive nyore kwazvo kuisa chikafu ichi chine hutano mukudya. Unogona kuwana quinoa muzvitoro zvepanyama, pamwe nemuzvitoro zvikuru.
Izvo zvinodiwa rinsing the quinoa under the tap both before and after cooking. Icho chikonzero ndechokubvisa kuvava nekudzikisira phytic acid. Inogona kukanganisa kupinza kwemaminerari ayo.
Inobika senge sadza. Zvinowedzerwa zvikamu zviviri zvemvura kune yega yega yequinoa. Naizvozvo, kana iwe uchida kubika makapu maviri, iwe uchada mana emvura. Ramba uchifunga kuti inowedzera zvishoma kana uchibika. Pamusoro pekupisa kwepakati, zvaitwa mukati maminetsi gumi nemashanu. Iwe unogona zvakare kuwedzera pini yemunyu.
Nezve kubika, zvinogona kuonekwa kuti iyo quinoa yakagadzirira kana yakanyura yakawanda yemvura uye inotora kuratidzika kwakapfava. Chimwe chiratidzo ndechekuti inoburitsa chiuno chidiki, chinova chiri hutachiona chinopatsanura zvishoma.
Quinoa mapepa ekudzora huremu
Iyi pseudograin ine huwandu hwezvivakwa zvinoita kuti ive anonakidza mubatsiri kurasikirwa uremu. Inomhanyisa metabolism, inowedzera manzwiro ekuzara uye ine yakaderera glycemic index.
Asi zvinofanirwa kucherechedzwa kuti zvimwe zvidzidzo zvinodiwa mune izvi. Pamusoro pe, hazvina kukwana kutora quinoa kudzikisa huremu, asi zvinodawo kudya mashoma macalorie pane akapiswa.
Nzira inozivikanwa kwazvo yekutora nechinangwa ichi masaradhi. Kugadzirira saladi yequinoa ine hutano kwemasikati kana kudya kwemanheru kuri nyore kwazvo. Iwe unongofanirwa kuwedzera miriwo, michero kana nzungu. Aya anotevera mamwe mazano:
Quinoa saladhi nemapizi
- 1 mukombe wequinoa yakabikwa
- 1 mukombe wepizi
- 1/2 mukombe wekaroti
- 2 tablespoons chives
- Munyu uye pepper kuravira
Quinoa saladi nebhinzi nhema
- 1 mukombe wequinoa yakabikwa
- 1 kapu yebhinzi nhema
- 1/2 mukombe cherry madomasi
- 1/2 mukombe chibage
- 1 clove gariki, minced
- Munyu uye pepper kuravira
Kukosha kwehutano hwequinoa
Kunyangwe ichigadzirwa uye ichidyiwa sekunge chibage chakazara, quinoa imbeu chaiyo. VaIncas vakawana chikafu ichi zviuru zvemakore apfuura. Kana zvasvika pakukosha kwehutano hwequinoa, zana akabikwa magiramu echikafu ichi ane huwandu hunotevera hwezvakavaka muviri:
- 120 makarori
- 21.3 gramu emakabhohaidhiretsi
- 4.4 gramu epuroteni
- 2.8 magiramu e fiber
- 1.9 gramu emafuta
Mukombe wakabikwa unopa anenge chetatu cheyakakurudzirwa zuva rega rega reiyo magnesium, 318 mg ye potassium, 31.5 mg ye calcium, 2.8 mg yesimbi, 2 mg zinc uye 1.2 mg yemanganese. Saizvozvo, zvinofanirwa kucherechedzwa kuti inoumbwa ne72% yemvura uye kuti ine mapfumbamwe akakosha amino acids.