Kodi Quinoa (KEEN-wah) ndi chiyani?
Quinoa (KEEN-wah) ndi mbewu yaing'ono ya "Chenopodium quinoa," chomera chogwirizana ndi sipinachi, chard, ndi beets. Chibadwidwe ku South America ndipo chinali chakudya chofunikira kwambiri chomwe chitukuko cha Inca chinkapezeka.
Masiku ano quinoa imakula ku Canada ndi US komanso South America. Ndi "tirigu" wopanda mtundu wa gluten umene umawoneka chifukwa cha umoyo wake.
Chinoa ndi Gwero labwino kwambiri la "mapuloteni okwanira"
Quinoa ndi apamwamba kwambiri mu mapuloteni kuposa mbeu zambiri za "cereal".
Izi zikutanthauza kuti quinoa ili ndi 9 amino acid ofunikira omwe timafunikira kuti tikhale ndi thanzi. Mapuloteni a quinoa, mosiyana ndi mapuloteni ena amtundu, amawoneka kuti ndi ofunika kwambiri, ofanana ndi mapuloteni opezeka m'matumbo.
Quinoa Ili ndi Mafuta Obwino
Quinoa ndi gwero labwino la "mafuta ofunika kwambiri" - omega 3 ndi omega 6 mafuta acids. Ndicho chitsime chabwino cha vitamini E, chofunika kwambiri cha antioxidant.
Zamchere Zamkatimu za Quinoa
Quinoa ndipamwamba kwambiri mumanganese ndipo imakhalanso ndi magetsi amtengo wapatali, chitsulo, ndi mkuwa. Manganese ndi mkuwa ndizofunikira pa ntchito ya antioxidant yamphamvu kwambiri yotchedwa superoxide dismutase.
Quinoa ndi Lower Carbs kuposa Ambiri GF Mbeu
Chikho chimodzi cha quinoa chili ndi makilogalamu 109 a chakudya. Poyerekeza 1 chikho cha mpunga woyera chiri ndi magalamu 148 a carbs ndi manyuchi ali ndi magalamu 143. Ngati mukuyesera kuchepetsa zakudya za carb za zakudya zopanda thanzi , yesani kulowetsa gawo la mpunga kapena manyuchi mumaphikidwe ndi quinoa.
Gwero: USDA Agriculture Research Service Nutrient Data Laboratory
Oxalates ku Quinoa
Quinoa, monga sipinachi, zipatso, mtedza, nyemba, mbewu, chokoleti ndi tiyi wakuda ndi mkulu wa oxalates, gulu la "zidulo zakuthupi." Kudya zakudya zochepa kwambiri kumaphatikizidwa ku matenda osiyanasiyana angapo kuphatikizapo chizoloŵezi chokhala ndi miyala ya impso.
Ngati muli ndi zakudya zochepa kwambiri, muyenera kukambirana zomwe zingatheke pakuwonjezera quinoa ku zakudya zanu ndi dokotala wanu.
Saponins ku Quinoa
Nkhumba za Quinoa zili ndi chinthu chowawa kwambiri chotchedwa "saponin" chomwe chimayenera kutsukidwa bwino musanaphike ndi mbewu zonse za quinoa. Njira yosavuta kutsuka mbewu za quinoa ndi kuziyika mu mesh strainer ndi kutsuka pansi pa madzi ozizira mpaka zotsalira za foamy zimasoweka.
Kodi Quinoa Zagulitsidwa Bwanji?
Quinoa imagulitsidwa m'masitolo ogulitsa zakudya ndi malo ena akuluakulu ogula zakudya monga tirigu wonse, flakes, ufa ndi pasta. Quinoa imapezeka mu mitundu yambiri ya mbewu kuchokera ku lalanje, pinki ndi yachikasu mpaka yofiirira ndi yakuda. Mbalame yamitundu yosiyanasiyana, yobiriwira komanso yobiriwira ndi mitundu yosiyanasiyana yomwe imapezeka pamagulu opanda mchere.
Zitolo zina zimagulitsa mbewu zonse za quinoa mu mabini ambiri. Ndibwino kuti musagule tirigu uliwonse wopanda gluteni kuchokera ku mabini ambiri chifukwa cha chiopsezo choyipitsidwa ndi mbewu za gluten.
Kuphika ndi Quinoa
- Thirani kapu ya 1/2 yophika, kutsukidwa quinoa mu kapu imodzi ya madzi kwa mphindi khumi ndi zisanu ndi zisanu ndi zisanu.
- Mafuta a quinoa angagwiritsidwe ntchito ngati chakudya chophika mwamsanga ndipo akhoza kuwonjezeredwa ku maphikidwe a phokoso ndi zofiira .
- Chotsani chophika chophika chophika cha mpunga mu mpunga pilaf maphikidwe ndi bulgur mu mapaipi maphikidwe.
- Onjezerani ufa wa quinoa ndi ufa wosasuka wa gluten kuti mupangitse mapuloteni, mineral, ndi fiber.
- Quinoa imachepetsa kuchuluka kwa mulingo wa yisiti ndipo imagwiritsidwa ntchito mochepa mu maphikidwe ophika chotupitsa koma imagwira bwino mu maphikidwe a GF kwa ma makeke, mufini, zikondamoyo ndi pizza.
Maphikidwe Opanda Gluten ndi Quinoa
- Kusakaniza Kwambiri Kosakaniza kwa Gluten
- Saladi Yamasamba a Greek Quinoa Salad
- Low Fat Quinoa Pilaf
- Saladi ya Quinoa, Tuna ndi Chickpea
- Kutengedwa kwa Maphikidwe a Quinoa kuchokera ku Quinoa Corporation
Zotsatira:
Zosakaniza ndi Zochepa Zochepa Zambewu Zomwe Zimagwiritsidwa Ntchito - Mbewu Zambewu ndi Ntchito Zogwiritsidwa Ntchito , Peter Belton, John Taylor, Springer, Berlin, 2002, pp. 93-118
- Zakudya Zapamwamba Kwambiri Padziko Lapansi
- The Quinoa Corporation