Iyini i-Quinoa (KEEN-wah)?
I-quinoa (KEEN-wah) iyinzalo encane ye "quinoa" ye-Chenopodium, isitshalo esihlobene nesipinashi, i-chard, ne-beet. Ivela eNingizimu Melika futhi yayiwumthombo obaluleke kakhulu wokudla i-Inca yasendulo empucuko.
Namuhla i-quinoa ikhule eCanada nase-US naseNingizimu Melika. Kuyinto "ethandwayo" ehlukile ye-gluten engavamile ngenxa yezimfanelo zayo zokudla okunomsoco.
I-quinoa ngumthombo ovelele we "amaprotheni aphelele"
I-quinoa iphezulu kumaprotheyini kunezinhlamvu eziningi "zokusanhlamvu".
Lokhu kusho ukuthi i-quinoa iqukethe wonke ama-amino acids angu-9 abalulekile esiwadingayo impilo. Ama-protein ase-quinoa, ngokungafani namanye amaprotheni okutshala, abhekwa njengama-digestible kakhulu, afana nokugaya kwamaprotheni ebisi.
I-quinoa iqukethe amafutha anempilo
I-Quinoa ngumthombo omuhle wezitshalo we "amafutha anamandla abalulekile" - i-omega 3 ne-omega 6 fatty acids. Futhi ungumthombo omuhle we-Vitamin E, i-antioxidant ebalulekile.
Okuqukethwe kwamaminerali we-Quinoa
I-Quinoa iphezulu kakhulu kuma-manganese futhi iyimithombo emihle ye-magnesium, insimbi, nethusi. I-Manganese nethusi kuyadingeka ukuze kwenziwe umsebenzi we-antioxidant enamandla kakhulu okuthiwa i-superoxide dismutase.
I-Quinoa ingaphansi kweCarbs kuneziningi ze-GF okusanhlamvu
1 indebe ye-quinoa iqukethe ama-gramu angu-109 ama-carbohydrates. Uma kuqhathaniswa 1 inkomishi yelayisi omhlophe iqukethe ama-gramu angu-148 ama-carbs kanye namahlumela aqukethe amasigremu angu-143. Uma uzama ukunciphisa okuqukethwe kwe-carb kokudla kwakho okungenayo i-gluten , zama ukufaka ingxenye yerayisi noma uhlaka emakhakheni nge-quinoa.
Umthombo: i-USDA Agriculture Research Service I-Laboratory Data Laboratory
I-Oxalates e-Quinoa
I-quinoa, njenge-sipinashi, amajikijolo, amantongomane, ubhontshisi, okusanhlamvu, ushokoledi kanye netiye elimnyama liphezulu kuma-oxalates, iqembu "lama-acids eziphilayo." Ukudla okunomsoco ophansi kunqunyelwe izimo zezempilo eziningana kubandakanya ukujwayela ukwakha amatshe ezinso.
Uma usekudla okuphansi-oxalate, kufanele uxoxe ngemiphumela engaba khona yokwengeza i-quinoa ekudleni kwakho nodokotela wakho.
I-Saponins e-Quinoa
Imbewu ye-Quinoa iqukethe into ebabazayo ebizwa ngokuthi "saponin" okudingeka ihlanjululwe ngokuphelele ngaphambi kokupheka ngembewu yonke ye-quinoa. Indlela elula yokuhlanza imbewu ye-quinoa ukuyibeka esimeni se-strainer bese ugeza ngaphansi kwamanzi apholile kuze kube yilapho izinsalela ze-foamy ziyanyamalala.
I-Quinoa Ithengiswa kanjani?
I-Quinoa ithengiswa ezitolo zokudla ezempilo kanye nezinye izitolo ezinkulu zokudla okuvamile njengamahlamvu okusanhlamvu, ama-flakes, ufulawa kanye nemikhiqizo ye-pasta. I-Quinoa itholakala ezinhlobonhlobo zembala yezinhlamvu kusuka ku-orange, pink futhi ephuzi ibe yombala nobumnyama. Ukuphuzi kuya ekukhanyeni, imbewu enemibala enombala kanye nemifucumfucu yizinto ezihlukahlukene ezivame ukutholakala emikhiqizweni engenamhlanjesi.
Ezinye izitolo zithengisa imbewu yonke ye-quinoa ngamabhanki amaningi. Kungcono ukuthi ungathengi noma yikuphi okusanhlamvu kwe-gluten kusuka ezinkalweni eziningi ngenxa yobungozi bokungcola okuhambisana ne-gluten-equkethe okusanhlamvu.
Ukupheka nge-Quinoa
- Pheka inkomishi ye-1/2, i-quinoa ehlanjwe ku-1 inkomishi yamanzi cishe imizuzu engu-15 yesikhumba esiphezulu se-protein yamakhemikhali asekuseni.
- Ama-flakes e-quinoa angasetshenziswa njengendlela yokupheka okusheshayo futhi angenezwa ekuphekeni kwe- pancake no-waffle .
- I-quinoa ephekwe yonke irayisi elayisi ama-pilaf zokupheka kanye ne-bulgur ekuphekeni kwe-tabouleh.
- Engeza ufulawa we-quinoa ngokuxuba ufulawa ongenawo gluten ukuze uthuthukise amaprotheni, amaminerali, kanye nokuqukethwe kwefayibha.
- I-quinoa inciphisa ivolumu yesinkwa sokudla futhi isetshenziswe kangcono ngemali encane ekuphekeni kwesinkwa esilisiwe kodwa isebenza kahle kuphephelo le-GF yamakhukhi, ama-muffins, ama-pancake kanye nenhlama ye-pizza.
Ama-Recipes angama -Gluten-Free ne-Quinoa
- Umxube Wokunciphisa Nge-Gluten Owenziwe Ngenhliziyo
- Isaladi seGreek Quinoa yemifino yemifino
- I-Low Fat Quinoa Pilaf
- I-quinoa, i-Tuna ne-Chickpea isaladi
- Ukuqoqwa kwama-Quinoa Recipes kusukela ku-Quinoa Corporation
Imithombo:
Ama-pseudocereals kanye nezinhlamvu ezingavamile ezivuthiwe - Izakhiwo zeGrain kanye nokusetshenziswa okungenzeka , uPeter Belton, uJohn Taylor, Springer, Berlin, 2002, iphe.
- Ukudla Okumnandi Komhlaba
- I-Quinoa Corporation