Kuyini i-Quinoa?

Ngokuvamile ucatshangwa njengendlela okusanhlamvu, i-quinoa ("keen-wah") empeleni imbewu evela esitshalweni esifana nokhula, i-goosefoot. Nakuba kungewona okusanhlamvu okuyiqiniso, i-quinoa ihlanganyela izinto ezifanayo zokudla okunomsoco futhi ngokuvamile iphekwe futhi ifakwe njengamabele amaningi okusanhlamvu . I-quinoa iyingcosana, i-granular, ihlaya kancane uma iphekwe, futhi inokuvuthwa kancane kwe-nutty.

I-quinoa yayihlonywe kakhulu yi-Incas nobufakazi bubonisa nokuba khona kwayo yonke iNorth America ngaphambi kokuhlala kwe-Europe.

I-Quinoa yayibucayi kakhulu esimweni sokudla sase-Incan esasibiza ngokuthi "umama wezinhlamvu zonke."

Inani leNutritional of Quinoa

I-quinoa iyintandokazi yezitshalo kanye nabathandi bezempilo ngenxa yokuqukethwe kwayo kwamaprotheni aphezulu. Ngaphezu kokuphakama kwamaprotheni kunezinhlamvu eziningi, i-quinoa iphinde ibe nomthombo ophelele weprotheni, nawo wonke ama-amino acids ayisishiyagalolunye abalulekile, okungavamile kwimikhiqizo yezitshalo. Okuqukethwe okuyingqayizivele kwamaprotheni we-quinoa okwenza kube ukudla okuyisisekelo esibalulekile ekudleni kwabantu baseNingizimu Melika aseNingizimu Afrika.

Ngaphezu kokuba umthombo omuhle kakhulu wamaphrotheni, i-quinoa iphinde ibe ne-fibre, amaminerali, nama-vithamini B. Enye indebe ye-quinoa ephekiwe iqukethe ama-calories angu-222, i-39 g carbohydrate, ama-5 g fiber, ama-8 g amaprotheni, ama-4 g amafutha, amaphesenti angu-15 okubaluleka kwansuku zonke, futhi iwumthombo we-magnesium, i-vitamin E ne-calcium.

I-Quinoa i-gluten-free ngokwemvelo, eyenza ibe yinto efunwa yi-pasta kanye nezinhlamvu ezigcwele eziqukethe gluten.

Indlela Yokulungisa I-Quinoa

I-Quinoa igcwele izinto zemvelo, okuthiwa i-saponins, okumele ihlanjwe ngaphambi kokupheka. Izinhlobo eziningi zezohwebo ze-quinoa ziye zahlanzwa ngaphambi kokususa ama-saponins, kodwa funda njalo ukubhala iphakethe ukuze uqiniseke. Ama-saponin anambitha okubabayo futhi angaba nomphumela we-laxative.

Lapho ama-saponins esehlanziwe, i-quinoa iphekwe ngendlela efanayo nelayisi.

I-Quinoa ivame ukuphekwa ngamanzi, izinkomishi ezimbili zamanzi kuzo zonke izinkomishi ze-quinoa. I-Quinoa ingakulungiswa ngisho nasekhasini lokupheka irayisi kalula. Ipheka ngokushesha kunomsila futhi ilungele kumaminithi angu-15 kuya kwangu-20. Ukusebenzisa i- stock , umhluzi, noma amanzi aphekiwe ukupheka i-quinoa izofaka ukunambitheka kumkhiqizo ophelile.

I-quinoa ingabuye ihlume futhi idliwe njengebhontshisi noma ama-alfalfa amahlumela njengama-salads ama-salads namaswidi.

Izindlela ezidumile zokusebenzisa i-quinoa zibandakanya ukuyisebenzisa esikhundleni selayisi ezindaweni zokupheka, isikhathi sokupheka sishintshiwe. Ingasetshenziselwa amasaladi abandayo kanye.

Ukuthenga kuphi i-Quinoa

I-quinoa yinto ethandwayo ezitolo zokudla zezempilo futhi ivame ukudayiswa ngobuningi. Ezitolo zokudla nezitolo ezinkulu, ukutholakala kwe-quinoa kuncane kakhulu, kodwa kungatholakala eduze namakhekhe akhethekile, ubhontshisi nezinye izinhlamvu. Uma kunesigaba esikhethekile se-gluten emakethe, sibheke lapho.

I-quinoa kufanele igcinwe ngendlela efanayo ngendlela efana nelayisi nezinye izitshalo ezomile, endaweni epholile, emnyama, esitsheni esiqinile ukuze ugcine umswakama nezinambuzane. Uma sekuphekwe, ingagcinwa esiqandisini izinsuku ezinhlanu kuya kweziyisikhombisa.