Quinoa

tsananguro

Quinoa ichirimwa chepseudo-zviyo chakafanana nebuckwheat - nyika yekumusha kwechirimwa muSouth America. Sezvakaita buckwheat, quinoa haisi zviyo asi mhodzi yeruva - saka haina gluten. Nzira yekubika iri nyore ndeyekubika porridge.

Kubatsira kwequinoa ndeyekuti kuumbwa kwayo kweamino acid kwakakwana (kusiyana negorosi kana mupunga). Zvakare, quinoa ine yakaderera-koriori yemukati, ine mwero glycemic index, yakawanda mapuroteni - kusvika 14-16 g pa100 g yezviyo zvakaoma, fiber, uye akati wandei maminerals.

Quinoa imbeu yepseudo-zviyo chirimwa chemhuri yeAmaranth. Nyika yequinoa iCentral America - zviyo izvi, pamwe nechibage nemhodzi dzechia, ndiyo yaive hwaro hwekudya kweInca. Quinoa ikozvino inokura munyika dzakawanda pasi rose.

Nekuti quinoa haisi chero, haina guten, protein yegorosi inogona kukonzeresa kurwara kwechikafu. Zvakare, quinoa muenzaniso weakaomesesa makabhohaidhiretsi ayo anobatsira pakuremera manejimendi uye uremu-kurasikirwa kudya.

Iyo yakasarudzika kuravira uye isina kugadzirwa maratidziro inoita kuti zvikwanise kugadzirira zvinonaka madhishi kubva kuquinoa - ese ari maviri bika porridge uye uishandise mumasadhi kana garnishes yemuriwo madhishi. Vezvirimwa vanonyanya kuda quinoa yeiyo yakazara amino acid chimiro.

Quinoa

Tsananguro - muchidimbu:

  • pseudo-gorosi goho
  • makaro-asina
  • ine yakazara amino acid chimiro
  • akapfuma mavitamini uye zvicherwa

Quinoa nhoroondo

Kurimwa kweiyo yakakosha herbaceous chirimwa kwave kuenderera kweanopfuura zviuru zvitatu zvemakore, uye nhasi quinoa inokura muChile nePeru. Pasinei nenhoroondo yayo yemazana emakore uye zvikomborero zvakakosha, chirimwa chakave chakakanganwa zvisina kufanira uye chakatsiviwa nezvimwe zvemazuva ano zvigadzirwa zvekudya.

Kuberekwa kwechipiri kwequinoa muUnited States uye kuEurope 'kunyatsozivana kwakazara nechigadzirwa chinokosha kubva muna 1987. Mambo weSpain Juan Carlos nemudzimai wake vakakoshesa "chigadzirwa chevarimi". Humambo hwakatengesa zviyo kuWestern Europe uye nenharaunda yeCommonwealth nyika.

Nhasi, quinwa (quinoa), kana "gorosi yegoridhe" yevaAztec vekare, inokura muBolivia, Peru, neUruguay. Anenge makumi mapfumbamwe muzana ezviyo zvese anoenda kuUnited States, uye chidimbu chete chechigadzirwa chakakosha chinogumira mune dzimwe nyika dzepasi.

Iyo yakasarudzika yezvirimwa zvezviyo inozivikanwa kwete chete munhoroondo yenyika, asiwo muEurope, Asia, North America, uye Canada. Quinoa ndeimwe yezvishoma zvakasarudzika zvidyarwa zvezvirimwa: pasirese pasirese, kuongororwa kwemajini nembeu dzezvirimwa hazvisi pamutemo, kunyangwe kuwedzera goho nekudzivirira kubva kuzvipukanana.

Quinoa

Iko kukosha kwezviyo zvekare zvezvirimwa kwakakwirira kwazvo zvekuti UNESCO yakazivisa 2013 gore requinoa.

Maumbirwo uye macalorie zvemukati

100 g yequinoa yakaoma ine 102% yehuwandu hwemanganese zuva nezuva, 49% yekukosha kwemagnesium, 46% yephosphorus, 30% yemhangura, 25% yesimbi, 21% ye zinc, 16% ye potassium, uye 12% ye selenium. Zviratidzo zvinopfuura gorosi nemupunga chete asi kunyange buckwheat. Quinoa ndechimwe chezvakanyanya iron-yakapfuma chirimwa chikafu.

  • Mapuroteni: 14.12 g.
  • Mafuta: 6.07 g.
  • Carbohydrate: 57.16 g.

Ikoji yekoriori yequinoa ndeye makumi masere nemakumi masere nemasere emakori pamazana zana magiramu.

Zvakanakira quinoa

Quinoa ine antioxidants uye phytonutrients iyo inorwisa mahara radicals uye inhibit kukura kwegomarara maseru. Iyo huru antioxidant yeiyo tsvuku quinoa misiyano ndeye flavonoid quercetin - inowanikwawo mubhakkwheat uye inowanikwawo mumabriji mazhinji matsvuku.

Nekushandisa nguva dzose, quercetin inovaka mumuviri, zvishoma nezvishoma ichiwedzera simba requinoa. Kunze kwekushanda se antioxidant, inobatsira kune yayo yakapfava anti-kupisa, anti-allergic, analgesic, uye sedative mhedzisiro.

Hutano mabhenefiti equinoa

Quinoa

Quinoa ine hupfumi hwakawanda hweupfumi sezvo isingarasikirwi zvinovaka muviri panguva yekubika. Basa rinotambirwa nenyaya yekuti, kusiyana nemupunga, umo zvinovaka muviri zvinoiswa muhombodo (isina kushandiswa mukubika zvakajairika), tsanga yega yega yequinoa ndiyo tsime revhitamini nemaminerari.

  • ine avhareji glycemic index
  • gluten-isina uye inoshanda sechinotsiva gorosi
  • mutungamiri mumapuroteni zvirimo muzviyo
  • kukwana amino acid chimiro - yakakosha kune vanodya zvinomera
  • yakakwira zvemukati zveLysine, inodikanwa kune collagen synthesis
  • ine zvakawanda zvakasungunuka fiber

Maitiro ekusarudza

Nepo yakajeka-yakajeka quinoa iri yakanaka zvese kuti ishandiswe seyedivi dhishi uye yekuwedzera kune zvakabikwa zvinhu (muchimiro cheupfu). Iyo mitsvuku uye mitema mhando ine inovava, nutty kuravira - pamwe neyakaomarara goko pamazino. Zvakare, iyo yakasviba iyo ruvara, iyo inowedzera quinoa crunches.

Kune rimwe divi, tricolor quinoa (musanganiswa wemhando nhatu dzakasiyana) unofarirawo kuvava zvakanyanya - unofanirwa kufunga izvi usati watenga. Iyi misiyano inonyanya kukodzera masaradhi - zvisinei, kana iwe uchida kupenya kwakapenya, inogona kushandiswa seyakagara chena quinoa.

Quinoa chirimwa chekunyepedzera chiri padyo nebuckwheat ine mabhenefiti ehutano. Iyo ine avhareji glycemic index uye yakakwira mumapuroteni, mafuta emiriwo, fiber, uye echisikigo antioxidants. Zvese izvi zvinogadzira quinoa yakakosha chikafu chekuwedzera kune vezvinodyiwa uye avo vari kutsvaga kudzikisa huremu.

Quinoa inokuvadza

Quinoa

Mune zvimwe zviitiko, quinoa, mukuwedzera kune mabhenefiti, inogona zvakare kukuvadza: kudzikisa kunwa kwemamwe zvicherwa uye kumutsa mabwe. Asi matambudziko akadaro anowanzomuka kana isu tikagadzira zvisina kufanira zviyo tisati tabika; kana kana ikashandiswa zvakanyanya. Kuti udzivise mhedzisiro isingafadzi, unofanirwa kusuka uye kunyudza zvakanaka iyo quinoa.

Saponins ane maitiro maviri pamuviri. Ivo vane choleretic zvivakwa, vanovandudza mashandiro epancreas, uye vanobvisa cholesterol. Panguva imwecheteyo, saponins ine chepfu. Asi ivo vanoratidza zvakafanana zvivakwa chete kana zvichishandiswa muhuwandu hwakawanda. Mune muyero muyero, izvo zvinhu hazvizokuvadza muviri. Iko kusungirirwa kwemasaponin muzviyo zvakanatswa kwakanyanya kuderedzwa.

Vanomwisa vakadzi, kunyanya mumwedzi wekutanga, havafanirwe kudya zviyo zvekunze. Kunyangwe quinoa inogona kusakuvadza vacheche, isu tinoziva zvishoma nezvemhedzisiro yazvo pavacheche.

Kupesana kwequinoa kunoonekwa mukusashivirira kune chigadzirwa, cholecystitis, pancreatitis, kuwedzera kwezvironda, gastritis, uye zera risingasviki makore maviri. Iwe unofanirwa kuishandisa nekuchenjerera kana paine gout, cholelithiasis uye urolithiasis, renal pathologies.

Ravidza hunhu

Mushure mekusangana nequinoa, magourmets akawanda anogona kugumisa kuti ndiro haina kunakidza uye kunhuhwirira kwakakosha. Asi humwe hwechigadzirwa ichi huri mukukwanisa kuzadzisa kuravira kwemidziyo mikuru yenyama, hove, kana miriwo, kuratidza kunhuhwirira kwayo pamwe chete nebhota kana kirimu zvizere.

"Kunhuwirira kwemakwenzi matsva, kusimba kwemhepo yemakomo neyakavanzika nzungu kumashure" - aya ndiwo maitiro atinogona kuratidza hunhu hwequinoa. Iyo iri nyore-kugadzirira zviyo ndiyo yakanakisa hwaro hweanopisa uye anotonhora makuru makosi, zvinwiwa, uye mafekeji.

Quinoa muhunyanzvi hwekugadzirira hwenyika dzakasiyana

Mukubika kweAztec neInca, kune mazana emabikirwo ane chinangwa uye akagadzirwa tsanga dzequinoa. Zvinenge zvidya zvese zvaisanganisira ichi chakakosha chirimwa chigadzirwa. Asi nyanzvi dzezvekudya kubva kunyika dzakasiyana dzinogadzira zvigadzirwa zvakasiyana mukuravira uye kukosha kwekudya, izvo zviri zvenyika:

Quinoa
  • MuSpain, quinoa inzvimbo inozivikanwa yemupunga paella;
  • KuItaly, zviyo zvakabikwa zvakasvibiswa zvakanyanya nemafuta emuorivhi, uye nhamba huru yepiquant pepper uye tomate yakaomeswa nezuva inowedzerwa;
  • MuGreece, saradhi yakatsvuka kana nhema yezviyo ine-fat-fat soft cheese, matomatisi, uye zvinonhuwira zvinosanganisirwa mune zvinovaka muviri.

Kugadzirira kwechigadzirwa kwacho hakusiyane neyakagadziriswa dhizaini yechinyakare. Kutanga, tinosuka zviyo kubva kumasaroni emasapuni, uye kushatirwa kushoma kwakabviswa, kuzadzwa nemvura inopisa muchiyero che1: 1.5, uye yakabikwa kwemaminetsi gumi nemashanu.

Zvishandiso zvequinoa:

  • Sekuzadza mumakosi ekutanga;
  • Zvekugadzirira misa yekuzadza huku uye miriwo;
  • Sechiedza chemukati madhishi uye inodziya masaladi;
  • Zvekuwedzera yakasarudzika yemhepo mameseji kune inotapira uye nyowani yakabikwa zvinhu.

Supu uye madhiri madhishi anofanirwa kushandisa dzakakora quinoa zviyo, uye mumasaradhi, nhema uye tsvuku mhando dzechigadzirwa chinotaridzika sepakutanga.

Nzira yekubika quinoa?

Kutanga, zviyo zvinofanira kunyatsocheneswa kuti zvibvise kuvava uye kuomeswa. Mushure maizvozvi, unogona kutanga kubika. Zvaizobatsira kana iwe ukabika quinoa nenzira imwechete seyakajairika mupunga kana buckwheat porridge. Kune rimwe girasi rezviyo, unoda kutora magirazi maviri emvura. Bika zviyo kwemaminetsi gumi nemashanu pamoto wakaderera kusvikira mvura yose yaputika. Zvadaro woisa mafuta kune porridge uye munyu. Iwe unogonawo fry cereal mupani kuti uwedzere kunaka.

Nzira Yokubika Sei Yakakwana Quinoa | Hutano Hutano Chipiri

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