Ngenkathi i-quinoa ivame ukubhekwa njenge- okusanhlamvu okuphelele (okufana nelayisi elimhlophe elivamile, ilayisi elibomvu nezinye izitshalo ezinjengokolweni nebhali), empeleni kuyinzalo, kodwa ingalungiswa njengezinhlamvu ezigcwele njengelayisi noma ibhali . Zama iresiphi yesaladi ye-quinoa, noma usebenzise imifino ye-vegetable-gazinga phezu kwe-quinoa ephekwe esikhundleni selayisi. Noma, uma ufuna isilwane esilula, i-high-protein yamakhasimende asekuseni, shintsha ama-oatmeal akho avamile ama-flakes amancane we- quinoa , apheka ngokushesha.
I-Quinoa yi-okusanhlamvu okuphelele okusanhlamvu kubantu abaningi ngenxa yezizathu eziningi:
- Okokuqala, kuthatha isikhathi esincane ukupheka kunokunye okusanhlamvu okuphelele ngisho nokupheka kunomsila: I-Quinoa ithatha imizuzu engu-10 kuya kwemibili ukupheka.
- Okwesibili, i-quinoa iyakuthandayo kakhulu, ngokungafani nezinye izinhlamvu ezinjengama- millet noma i- teff . Engeza kancane amafutha omnqumo, usawoti usawoti kanye nejisi lemon noma kancane kagaliki futhi kuhle ukuhamba. Engeza ukuthinta imvubelo yesondlo noma i-Parmesan ushizi futhi uzidle ukudla. Noma okungenani i-side dish.
- Okokugcina, kuzo zonke izitshalo, i-quinoa inezinhlobo eziphezulu zeprotheyini, ngakho-ke iphelele kubantu abadla imifino kanye nezindwangu. I-quinoa inikeza wonke ama-amino acid ayisishiyagalolunye abalulekile, okwenza kube amaprotheni aphelele.
- Udinga isizathu sesine sokuthanda i-quinoa? I-Quinoa yi-gluten-free ne-cholesterol mahhala ukudla okuphelele, i-Easter yePhasika futhi ihlala njalo iphilayo.
I-ethnologists yezolimo ziyoba nesithakazelo sokwazi ukuthi i-quinoa yayiyisidlo sokudla okuyizinkulungwane zeminyaka esifundeni sase-Andes saseNingizimu Melika njengenye yezitshalo ezimbalwa nje ezakhiwe i-Incas yasendulo endaweni ephakeme kangaka.
Ngakho-ke, i-quinoa ivunyelwe ukuthi ibe yinsimbi yasendulo - okungukuthi, iyalinywa ngendlela efanayo manje eyizinkulungwane zeminyaka edlule.
Indlela yokupheka i-Quinoa
I-quinoa kulula kakhulu ukupheka. Ungalungisa i-quinoa kakhulu ngendlela ozoyilungiselela ngayo irayisi. Ukumboza ngamanzi noma umhluzi wemifino bese uwumise phezu komlilo kuze kube yilapho ulula, cishe imizuzu engu-15, ukunikeza umbhangqwana ngokushesha.
Noma, faka i-quinoa 1 ingxenye yamanzi izingxenye ezimbili kumpheki wakho we-rice.
Okuqukethwe komsoco we-Quinoa
Ngokusho kweCalorieCount, i-1/3 indebe ye-quinoa ephekiwe inamakholori angu-160, ama-gramu angu-2.5 amafutha, ama-gramu angu-3 e-fibre nama-6 amagremu amaprotheni.
Ukuthengwa kwe-Quinoa
Thenga i-quinoa emabheni amaningi noma indawo yokubhaka yezitolo zemvelo, noma uyithole ku-intanethi. Abathengi abaningi banokubeka isitoreji kulezi zinsuku. Hlola indlela yokudla yezinhlanga (ngezinye izikhathi esiseduze nomzala noma ibhali), noma ungayithola eduze kwelayisi ne-pasta.
Okufanele ukwenze nge-Quinoa
Enye yezindlela ezithandwa kakhulu ukulungisa i-quinoa ukufaka ezinye izigulane nokugqoka ukwenza isaladi elula ye- quinoa . Ungazama futhi ukususa irayisi elimhlophe ukuze uthole i-quinoa eceleni kwanoma yiluphi uhlobo lwezitshalo zemifino-gazinga, noma ukulifaka kunoma yikuphi isidlo selayisi ethosiwe . I-Quinoa yenza futhi isiphuzo esikhulu sasekuseni esishisayo, esifana ne-oatmeal. Nazi izindlela eziyisikhombisa zokudla i-quinoa yekusasa kanye nezindlela eziningi zokupheka i-quinoa , kufaka hlangana nokuthi yini ongayenza nge-quinoa esele .
Sebenzisa i-quinoa cishe nganoma yikuphi ukubiza okupheka irayisi noma enye okusanhlamvu okuphelele, njengama-saladi elayisi, izindlela zokupheka noma ama-pilafs. Ungazama ukugcina i-quinoa ephekiwe esandleni sakho ukuze uphonse kuma-saladi, noma uhlale ulungele ukungena efrijini lakho ukuze ungeze cishe noma yini.
Ukubizwa ngegama: KEEN-wah noma KEE-nuh-wah