I-Quinoa

Incazelo

I-Quinoa isitshalo sezinhlamvu-mbumbulu esifana ne-buckwheat-izwe lalesi sitshalo eNingizimu Melika. Njengobuckwheat, iquinoa ayiyona inhlamvu kodwa iyimbewu yembali - ngakho ayinayo i-gluten. Indlela elula yokupheka ukubilisa iphalishi.

Inzuzo ye-quinoa ukuthi ukwakheka kwayo kwe-amino acid kuphelele (ngokungafani nokolweni noma irayisi). Futhi, i-quinoa inokuqukethwe okunekhalori eliphansi, inkomba ye-glycemic elinganiselayo, amaprotheni amaningi - aze afike ku-14-16 g ku-100 g wezinhlamvu ezomile, i-fiber, nezinambuzane eziningana.

I-Quinoa yisilimo samabele-mbumbulu somndeni wakwa-Amaranth. Izwe le-quinoa yi-Central America - lokhu okusanhlamvu, kanye nezinhlamvu zombila kanye ne-chia, kwakuyisisekelo sokudla kwe-Inca. I-Quinoa manje ikhula emazweni amaningi emhlabeni jikelele.

Ngoba i-quinoa ayisiyo okusanhlamvu, ayinayo i-gluten, iphrotheni kakolweni engadala ukungezwani kokudla. Futhi, i-quinoa yisibonelo se-carbohydrate eyinkimbinkimbi enenzuzo yokulawulwa kwesisindo kanye nokudla kwesisindo.

Ukunambitheka okuyingqayizivele nokuthungwa okungaconsi phansi kwenza kube nokwenzeka ukulungiselela izitsha ezimnandi ezivela kuquinoa - womabili ubilise iphalishi futhi ulisebenzise kumasaladi noma kuhlobisa izitsha zemifino. Abalimi bemifino ikakhulukazi bathanda i-quinoa ngephrofayili yayo ephelele ye-amino acid.

Incazelo - ngamafuphi:

• isivuno samabele-mbumbulu
• gluten-free
• ine-amino acid ephelele
• ucebile amavithamini namaminerali

Umlando weQuinoa

Ukutshalwa kwesitshalo esiyigugu se-herbaceous bekulokhu kuqhubeka iminyaka engaphezu kwezinkulungwane ezintathu, futhi namuhla i-quinoa ikhula eChile nasePeru. Naphezu komlando waso wamakhulu eminyaka kanye nezinzuzo ezibalulekile, lesi sitshalo sakhohlwa ngokungafanele futhi sathathelwa indawo imikhiqizo yokudla yesimanje.

Ukuzalwa kwesibili kwe-quinoa e-United States naseYurophu ukujwayelana ngokuphelele nomkhiqizo obalulekile kwaqala ngonyaka ka-1987. Inkosi yaseSpain uJuan Carlos nomkakhe bawuthokozela “umkhiqizo wabalimi”. Umbuso wathumela ngokukhuthele okusanhlamvu eNtshonalanga Yurophu kanye nasezindaweni zezifunda zeCommonwealth.

Namuhla, i-quinwa (i-quinoa), noma “okusanhlamvu kwegolide” kwama-Aztec asendulo, kukhula eBolivia, ePeru nase-Uruguay. Cishe ama-90% esitshalo sonke siya e-United States, futhi yingxenyana nje yomkhiqizo obalulekile ophelela kwamanye amazwe omhlaba.

Ukuhluka kwesitshalo sokusanhlamvu kudume hhayi kuphela ezweni elingokomlando, kepha naseYurophu, e-Asia, eNyakatho Melika naseCanada. I-Quinoa ingenye yokudla okumbalwa okumsulwa okutshalwe ngokwemvelo: emhlabeni wonke, ukuhlolwa kofuzo ngezinhlamvu zezitshalo akukho emthethweni, ngisho nokwengeza isivuno nokuvikela ezilokazane.

Inani lezinhlamvu zezitshalo zasendulo liphezulu kakhulu kangangokuba i-UNESCO imemezele u-2013 unyaka we-quinoa.

Ukwakheka nokuqukethwe kwekhalori

I-100 g ye-quinoa eyomile iqukethe u-102% yenani lansuku zonke le-manganese, 49% yenani le-magnesium, 46% we-phosphorus, 30% wethusi, 25% wensimbi, 21% we-zinc, 16% we-potassium, no-12% we i-selenium. Izinkomba azidluli ukolweni nelayisi kuphela kodwa ngisho ne-buckwheat. I-Quinoa ingenye yokudla kwezitshalo okune-iron kakhulu.

• Amaprotheni: 14.12 g.
• Amafutha: 6.07 g.
• Amakhabhohayidrethi: 57.16 g.

Okuqukethwe kwekhalori kwe-quinoa kungama-calories angama-368 ngamagremu ayi-100.

Izinzuzo ze-quinoa

I-Quinoa iqukethe ama-antioxidants nama-phytonutrients alwa nama-radicals wamahhala futhi avimbela ukukhula kwamangqamuzana omdlavuza. I-antioxidant eyinhloko yezinhlobo ezibomvu ze-quinoa yi-flavonoid quercetin - itholakala futhi ku-buckwheat futhi itholakala nakumajikijolo amaningi abomvu.

Ngokusetshenziswa okuvamile, i-quercetin iyakha emzimbeni, ikhuphule kancane amandla we-quinoa. Ngaphandle kokusebenza njenge-antioxidant, kuyazuzisa ngemiphumela yayo emincane yokulwa nokuvuvukala, yokulwa negciwane, ye-analgesic, neyokuthambisa.

Izinzuzo zezempilo ze-quinoa

I-Quinoa inephrofayili ecebile yokudla okunempilo njengoba ingalahlekelwa ngumsoco ngesikhathi sokupheka. Indima idlalwe iqiniso lokuthi, ngokungafani nelayisi, lapho izakhamzimba zigxila kugobolondo (elingasetshenziswanga ekuphekeni okuvamile), uhlamvu ngalunye lwequinoa ngumthombo wamavithamini namaminerali.

• inenkomba yesilinganiso se-glycemic
• i-gluten-free futhi isebenza njengendawo esikhundleni sikakolweni
• umholi kokuqukethwe kwamaprotheni okusanhlamvu
• Qedela iphrofayili ye-amino acid - ibalulekile kubantu abadla inyama
• okuqukethwe okuphezulu kwe-lysine, okudingekayo ku-collagen synthesis
• iqukethe i-fiber eningi encibilikayo

Indlela ukukhetha

Ngenkathi i-quinoa enombala okhanyayo ilungele ukusetshenziswa njengesitsha eseceleni nokwengeza ezintweni ezibhakiwe (ngohlobo lwefulawa). Izinhlobo ezibomvu nezimnyama zinokunambitheka okumunyu, kwamantongomane - kuhlanganisa negobolondo elihwabayo emazinyweni. Ngaphezu kwalokho, lapho umbala umnyama ngokwengeziwe, ama-quinoa crunches amaningi.

Ngakolunye uhlangothi, i-tricolor quinoa (ingxube yezinhlobo ezintathu ezihlukile) nayo inambitha okumunyu kakhulu - udinga ukukucabanga lokhu ngaphambi kokuthenga. Lokhu kuhluka kufaneleka kakhulu ngamasaladi - noma kunjalo, uma uthanda ukunambitheka okugqamile, kungasetshenziswa njenge-quinoa emhlophe ejwayelekile.

I-Quinoa isitshalo-mbumbulu esiseduze ne-buckwheat ngezinzuzo zezempilo. Inenkomba emaphakathi ye-glycemic futhi inamaprotheni amaningi, amafutha emifino, i-fiber nama-antioxidants wemvelo. Konke lokhu kwenza i-quinoa ibaluleke ekudleni kwabadla imifino nalabo abafuna ukunciphisa isisindo.

Ukulimala kweQuinoa

Kwezinye izimo, i-quinoa, ngaphezu kwezinzuzo, nayo ingaba yingozi: ukunciphisa ukumuncwa kwamaminerali athile nokuvusa amatshe. Kodwa izinkinga ezinjalo zivame ukuvela uma sicubungula kahle okusanhlamvu ngaphambi kokupheka; noma uma isetshenziswa ngokweqile. Ukugwema imiphumela emibi, kufanele ugeze futhi ucwilise kahle i-quinoa.

AmaSaponin anomthelela ophindwe kabili emzimbeni. Zinezinto ze-choleretic, zithuthukisa ukusebenza kwamanyikwe, futhi zisuse i-cholesterol. Ngasikhathi sinye, ama-saponin anobuthi. Kepha akhombisa izakhiwo ezifanayo kuphela uma zisetshenziswa ngobuningi. Ngezilinganiso ezilinganiselayo, izinto ngeke zilimaze umzimba. Ukuhlungwa kwama-saponins okusanhlamvu ocwengileko kuncishiswe kakhulu.

Abesifazane abancelisayo, ikakhulukazi ngenyanga yokuqala, akufanele badle okusanhlamvu okungajwayelekile. Yize i-quinoa ingazilimazi izingane, sazi okuncane ngemiphumela yayo ezinganeni ezisanda kuzalwa.

Ukuphikisana kwe-quinoa kuvela ngokungabekezelelani ngakunye komkhiqizo, i-cholecystitis, i-pancreatitis, ukubhebhetheka kwezilonda, i-gastritis, kanye neminyaka engaphansi kweminyaka emibili. Kufanele uyisebenzise ngokuqapha uma kwenzeka i-gout, i-cholelithiasis ne-urolithiasis, i-pathologies yezinso

Nambitha izimfanelo

Ngemva kokuhlangana ne-quinoa, ama-gourmets amaningi angase aphethe ngokuthi isidlo asinakho ukunambitheka okucacile nephunga elikhethekile. Kodwa okuhlukile kwalo mkhiqizo kusekwazini ukugcwalisa ukunambitheka kwezitsha eziyinhloko zenyama, inhlanzi, noma imifino, ukuveza iphunga layo ngokuhambisana nebhotela noma ukhilimu ngokugcwele.

"Iphunga lamakhambi amasha, amandla omoya wasentabeni onemvelaphi yamanathi ecashile" - lena yindlela esingabonisa ngayo ukunambitheka kwequinoa. I-cereal ekulula ukuyilungiselela iyisisekelo esihle kakhulu sezifundo eziphambili ezishisayo nezibandayo, ukudla okulula namakhekhe.

I-Quinoa kwezobuciko bezokupheka bamazwe ahlukahlukene

Ekuphekeni kwe-Aztec ne-Inca, kunamakhulu ezindlela zokupheka ezinezinhlamvu ezihlosiwe zequinoa. Cishe zonke izitsha zazihlanganisa lo mkhiqizo wesitshalo obalulekile. Kodwa ochwepheshe be-Culinary abavela emazweni ahlukene benza imikhiqizo ehlukile ekunambithekeni nasekudleni okunomsoco, okukazwelonke:

• ESpain, i-quinoa iyindawo edumile yelayisi e-paella;
• E-Italy, okusanhlamvu okubilisiwe kunambitheka kakhulu ngamafutha omnqumo, futhi inqwaba ye-pepper e-piquant kanye notamatisi omisiwe ilanga iyengezwa;
• EGrisi, isaladi elibomvu noma elimnyama lokusanhlamvu elinoshizi othambile onamafutha amancane, utamatisi nezinongo lifakiwe ohlelweni lokudla okunempilo.

Ukulungiswa komkhiqizo cishe akufani nokucubungula irayisi lendabuko. Okokuqala, sigeza okusanhlamvu kusuka ezinsaleleni ze-saponin, futhi kususwe intukuthelo encane, igcwaliswe ngamanzi ashisayo ngesilinganiso esingu-1: 1.5, bese ibiliswa imizuzu eyi-15-20.

Ukusetshenziswa kwe-quinoa:

• Njengokugcwalisa izifundo zokuqala;
• Ukulungiselela inqwaba yokugcwalisa izinkukhu nemifino;
• Njengezitsha eziseceleni ezikhanyayo namasaladi afudumele;
• Ngokwengeza ukuthungwa okukhethekile komoya kuzimpahla ezibhakiwe ezimnandi nezintsha.

Isobho nezitsha ezisemaceleni kufanele zisebenzise okusanhlamvu okunokhilimu we-quinoa, futhi kumasaladi, izinhlobo ezimnyama nezibomvu zomkhiqizo zibukeka zingezokuqala.

Ungayipheka kanjani i-quinoa?

Okokuqala, okusanhlamvu kufanele kuhlanzwe kahle ukuqeda umunyu futhi komiswe. Ngemva kwalokho, ungaqala ukupheka. Kungasiza uma upheka i-quinoa ngendlela efanayo nelayisi elivamile noma iphalishi le-buckwheat. Ngengilazi eyodwa yokusanhlamvu, udinga ukuthatha izingilazi ezimbili zamanzi. Pheka okusanhlamvu cishe imizuzu eyi-15 phezu kokushisa okuphansi kuze kube yilapho wonke amanzi esehwamukile. Bese ufaka uwoyela ephalishini nasosawoti. Ungafaka futhi okusanhlamvu epanini ukuthuthukisa ukunambitheka.