Quinoa: ikhalori, izakhiwo esiyingqayizivele

Quinoa - imbewu umndeni isitshalo Chenopodiaceae, okuyinto ezihlobene eduze ne isipinashi kanye beet. Nokho, ngokusho ukunambitheka, ukubukeka zokuwugaya yabo quinoa sifana croup, abantu abaningi ngephutha baxhumanisa lokho wokudla.

Kusukela ukulungele iphalishi quinoa isetshenziswa njengendlela Hlobisa for inyama kanye nenhlanzi izitsha, nama-dessert ukungezwa salads. imbewu plant zigaywa zibe impuphu. Ngakho-ke, ngokuthi imbewu quinoa okusanhlamvu. ERussia, lesi sitshalo unamagama amaningi: quinoa, irayisi quinoa, quinoa.

Quinoa: kancane umlando

Lesi simila Simila ezindaweni sezintaba eChile, Bolivia, Peru futhi Ecuador. Izwe lakubo kukhona intaba nemithambeka Andes eNingizimu Melika. Kusukela ezikhathini zasendulo, quinoa (quinoa noma) ingumkhiqizo main futhi ohlonishwa Indian food.

Iminyaka eyizinkulungwane eziyisikhombisa ezedlule, quinoa zasendle udliwe nezizwe zamaNdiya ezazisele, acishe abe yizinkulungwane ezine edlule yaqala ukuhlakulela isitshalo, ehlwanyelwe ngenhloso. Ngenkathi kunqotshwa Ningizimu Melika abaseSpain amandla eyinhloko Inca babe amazambane, corn kanye quinoa.

AbaseSpain alethwa eYurophu amazambane kanye nommbila, futhi quinoa kwakubonakala isitshalo plebeian kakhulu, bangakufanelekeli ukunakwa Izwe Elidala (futhi isizathu esihle kakhulu!).

Kuzakhamizi zamazwe ezikhulayo lesi sihlahla esiyingqayizivele esetshenziswa zonke izingxenye zawo:

• imbewu kusetshenzwe ku ufulawa, ukwenziwa kuzo ezihlukahlukene izitsha;
• amahlamvu oluhlaza zidliwa fresh, ukungezwa salads ahlukahlukene;
• Omisiwe sifanamsindvo asetshenziswa uphethiloli.

Njengamanje, quinoa kabanzi lingena cuisines zomhlaba. izakhiwo abahlukile nenzuzo zalesi sitshalo abangela isithakazelo phakathi zokudla kanye restaurateurs emazweni amaningi.

Abazalanisi uzama ukuthola indlela ukuhlakulela quinoa ezingxenyeni ezihlukahlukene zomhlaba.

Quinoa: izakhiwo ezuzisayo esiyingqayizivele

Izinzuzo ohlukile isitshalo - in a okuqukethwe ocebile amavithamini ahlukahlukene, amaminerali, amino acid.

Uma uyiqhathanisa imbewu evamile ngaphezulu kithi irayisi, nokunye okufana nokolweni noma amabele, owawina izakhiwo ewusizo, akungabazeki, ngeke quinoa. Lokhu kuyiqiniso ikakhulukazi amaprotheni.

Nanguya iqhawe okuqukethwe kwabo. Ngo amagremu 100 umkhiqizo ongahluziwe iqukethe amaphesenti angu-amabili nesishiyagalombili ka kuyinsakavukela nsuku zonke iqolo abilisiwe - yisishiyagalolunye amaphesenti. Eminye imikhiqizo efanayo okuqukethwe amaprotheni lingaphansi kakhulu: e irayisi - eziyisikhombisa kanti amaphesenti angu nengxenye, corn nokolweni - emithathu nengxenye.

Quinoa amaprotheni zifana ukubunjwa ukuba ubisi lwebele amaprotheni, zingabantu siyagwinyeka kalula futhi okuwusizo izingane, abagijimi, abesifazane abakhulelwe.

I iqolo izitshalo esiyingqayizivele zingenalo gluten. It is kuboniswe abanesifo sikashukela kanye kubantu abanemizimba ezwelayo.

Quinoa: Ukwakheka nokubaluleka amandla

Izici ukudla Umbuso quinoa, kilojoule amagremu 100 oluthile lokudla okungaphekiwe okungcoliswe yindle:

• Amandla value - 368-370 kcal;
• okuqukethwe amanoni - 6,07 g;
• amaprotheni wokuqukethwe - 14,12 g;
• okuqukethwe carbohydrate - 64,16 amagremu.

Yikuphi izinkomba ukushisa kabi? Calorie Quinoa okuphekiwe ephansi kakhulu, kumane 120 kcal engamakhulu ngayinye amagremu, amafutha kanye carbohydrate kwehle kathathu, okwenza izitsha esiwathandayo wokudla ukudla zabantu abafuna ukwehlisa isisindo somzimba.

Quinoa - liyinqolobane amavithamini namaminerali. Liqukethe izingxenye ezilandelayo eziningi ezanele ukuze kuyinsakavukela yansuku zonke ukusetshenziswa:

• B amavithamini (ngokugcwele);
• i-folic acid,
• manganese;
• magnesium;
• calcium;
• potassium;
• selenium;
• zethusi;
• zinc;
• yensimbi;
• phosphorus.

Yiqiniso, ngaphansi ukufudumeza ukwelashwa, namatshana ilahlekelwa izici ezibaluleke, ziyancipha ikhalori quinoa, abiliswe lemali encishisiwe (100 amagremu) amavithamini namaminerali. Nokho, iqoqo yabo ehlukile lilondolozwe.

Kungani ukupheka quinoa?

Cereal edliwayo eluhlaza ukuze kulondolozwe zonke izakhiwo yokudla okunempilo. Ngenxa yale njongo, okusanhlamvu abokuqala bahlanza by izikhumba engenhla (luschat), khona-ke ofakwe ngaphambi kokusebenzisa noma nepepper imila.

Iqiniso lokuthi okusanhlamvu imbozwe uqweqwe kanzima, okuyinto uyabhujiswa noma inqubo ukugaya, noma abilayo okusanhlamvu. okusanhlamvu Solid ukudla kuyinto engenakwenzeka, awusebenzi unika umzimba wakho izakhiwo yokudla okunempilo.

Lapho kufika ukushisa quinoa iphathwa uhlala eliyingqayizivele futhi ezidinga izakhiwo ezimangalisayo:

• Ngu corn abilayo ubamba amanzi, okuqukethwe quinoa inyuka kahlanu. Kulesi ikhalori enciphile quinoa abilisiwe kathathu.
• Amavithamini namaminerali iqolo abilisiwe engashintshwa, kuphela Vitamin B5 wajinge wanamatsela emanzini ashisayo. Yiqiniso, lo lokuhlushwa izakhi ngayinye amagremu 100 umkhiqizo ziyancipha, kodwa isakhiwo esiyingqayizivele uhlala ingashintshiwe.

Ukushisa kabi quinoa, lapho okuqukethwe kwama-kilojoule kuyehla, umphelelisi ephelele eya neminye Ukudla nabantu abaphethwe isifo sikashukela.

Quinoa: iresiphi

Quinoa is edayiswa nezitolo ezinkulu ngesimo ishq noma oluthile lokudla. Kunezinhlobo ezintathu ubhontshisi: omnyama, phuzi futhi zibe bomvu. Ngoba akubona kakhulu ukunambitheka ezahlukene kanye umsoco, ngakho ukuze ulondoloze imali, ungakwazi ukuthenga iqolo yanoma yimuphi umbala, ukugxila intengo.

Ukudla iphalishi quinoa, okuyinto ikhalori ongaphakeme kakhulu, iningi isidlo eyamukelekayo futhi kusakazeke lokhu wokudla. Indlela iphalishi ilula futhi kufinyeleleke kunoma senkosikazi:

• Izinhlamvu kufanele ngokuphelele engahashazanga ngaphansi kwamanzi abandayo egijima.
• Uma okusanhlamvu wathenga esitolo, kususwe igobolondo obukhulu, asikho isidingo cwilisa ke kusengaphambili. Ngaphambi ukupheka iphalishi kufanele azame luwuhlamvu lunye, uma iyababa, kungcono uthele wokudla ngamanzi abandayo amahora amabili noma amathathu, bese uxubha futhi.
• Ukulungisa iphalishi liyadingeka ukuthatha imbiza enkulu ngokwanele, ngoba uma kuphekwe wokudla elithé kane. Ngesinye ingxenye okusanhlamvu kufanele uthathe izingxenye ezimbili liquid.
• Uthele amanzi kuso, gqoka umlilo nosawoti. okusanhlamvu lelungiselelwe ulale amanzi abilayo bese uqhubeke ibila ngaphansi lid ivaliwe. Phakathi ukupheka iphalishi ashukumise izikhathi ezimbalwa, ngakho-ke akuveli pripeklo phansi epanini.

Iphalishi thumba kuze ukumuncwa ephelele amanzi (mayelana nanhlanu imizuzu) ngaphansi lid ivaliwe, bese uvula i-pan, ukushisa ukubambelela ngesikhathi umzuzu owodwa noma emibili (noma kuze ukuhwamuka ephelele ketshezi). Liphalishi ilungele ukukhonza.

isiphetho

Kwakusetshenziswa okusanhlamvu isobho, amasaladi, Smoothies. Ibhayisikobho kwanelisa zokusiza kuma ambulensi caloric zomhlaba, waba udumo okufanele e izindlela eziningi. Shono Inca lasendulo lalibizwa ngokuthi quinoa le "okusanhlamvu yegolide '.

Eqondiswa abangu eqinisekisiwe idatha mayelana umsoco umkhiqizo, izinzuzo + zabo siqu ukuba imikhuba Culinary yezizwe ezihlukahlukene, ukulungiselela quinoa kusuka izitsha nemfashini umndeni wakho nabangane.

Bon appétit!