Kubonakala sengathi yonke into iyashunyayelwa ngokuthi "i-quinoa entsha" futhi nokho, akekho kulawa "i-quinoas entsha" engakatholi ukuthandwa kwe-quinoa yangempela. Okokuqala kwakuyi- millet , ngakho kwakuyi- teff , nakwezinye izindawo lapho i- freekeh .
Kodwa uma kungekho nhlobo yalezi zingqimba zasendulo eziye zashaya imakethe ngendlela efanayo ne- quinoa , kuthiwani uma i-quinoa entsha ifana nokufana nokuvela kuhlobo olufanayo? Singase sibe ne-hit entsha!
Ngikhuluma nge- kaniwa !
Kuyini i-kaniwa? Ingabe i-kaniwa ifana ne-quinoa?
I-Kaniwa (ebizwa ngokuthi kah-nyee-wah), iyinhlamvu yonke. Njenge-quinoa, i-kaniwa empeleni iyinzalo hhayi okusanhlamvu, ngakho ayi-gluten-mahhala. I-kaniwa eyomile ibheka kakhulu njenge-quinoa encane, i-auburn e-brown. Izinhlamvu ziyingcosana, futhi zibukeka kancane njenge-teff. Kuphekwe, kufana ncamashi, amahlamvu amancane we-quinoa.
Noma kunjalo, i-kaniwa ayifani ne-quinoa, nakuba ifana kakhulu. Ukudideka kungase kungabi nje kuphela ngenxa yokufana kwabo egameni kodwa futhi ngoba abantu abaningi empeleni babiza kaniwa "baby quiona". Eqinisweni, lapho ngithenga i-kaniwa ku-Whole Foods, ibeke "njengomntwana we-quinoa" ekwamukelweni kwami. Ake ngicacile: I-Kaniwa ne-quinoa bahlobene, kodwa akuyona into efanayo, nakuba i-kaniwa ibizwa nge-colloquially ngokuthi "baby quinoa".
Kodwa ungavumeli lokhu kukukhohlise! I-Kaniwa iyinto ejabulisayo ekudleni kwakho, kungakhathaliseki ukuthi uzizwa kanjani nge-quinoa!
Njenge-quinoa, i-kaniwa ibuye ivela e-Andes ePeru futhi ibe yindawo enkulu yokudla kwendawo ezizukulwaneni, kuphela nje ukuthi ivele itholakale ngama-palettes aseNtshonalanga. Nakuba zizwakala ngokufanayo futhi zibukeka ngokufanayo, i-kaniwa ne-quinoa zinezitshalo ezimbili ezihluke kakhulu.
Ukupheka nge-kaniwa: Ukupheka kanjani i-kaniwa
I-Kaniwa ingapheka njenganoma yikuphi okunye okusanhlamvu okuphelele okufakwa emanzini kuze kube lula.
Pheka kaniwa ku-1: 2 isilinganiso samanzi. Okusho ukuthi, yilowo nalowo indebe ye-kaniwa, sebenzisa izinkomishi ezimbili zamanzi. I-Simmer kaniwa stovetop imizuzu engu-15-20, ivuselela ngezikhathi ezithile, kuze kube yilapho ithambile futhi i-liquid ishicilelwe. I-Kaniwa ingabuye iphekwe ku-crockpot ephakeme okungenani amahora amabili.
Esihlangenweni sami, i-kaniwa "ayishintshi" ngendlela efanayo ne-quinoa, kodwa futhi ayifuni njenge- millet noma i-teff. Uma ufuna ukudla kwasekuseni okufana ne-porridge kaniwa, pheka okusanhlamvu ebisi noma ubisi lwe-soy imizuzu engu-25 bese wengeza ushukela omncane noma i-sweetener kanye nezithelo noma amantongomane omisiwe.
Enye indebe ye-kaniwa eyomile iveza cishe izinkomishi ezimbili eziphekwe.
Abanye abantu batusa ukugcoba i-kaniwa esikhwameni esomile ngomzuzu owodwa noma emibili ngaphambi kokuyiveza, kepha mina angitholi ukuthi lesi sinyathelo esingeziwe sinezela kunoma yini esiphelile.
Uzibuza ukuthi ukwenze kanjani nge-kaniwa? Zama njengokungathi ungasebenzisa noma yikuphi okusanhlamvu okuphelele: Engeza isandla esiphundu esiphundu, ubeke isandla sakho ukwengeza amaprotheni kanye ne-fiber kwisaladi eluhlaza, engeza ama-veggies nokugqoka ukuze wenze i-kaniwa pilaf enempilo, noma uyibeke phezulu i-curry yemifino oyikhonzile noma i-saucy-fry-fry, okungukuthi, njengoba nje ungayenza ngelayisi elimhlophe.
Kaniwa Recipes
I-Kaniwa ingasetshenziswa cishe noma iyiphi i-recipe yokubiza i-quinoa.
Zizame ngama-saladi, amasobho, noma ama-pilafs. Engeza okuncane kakhulu ku-burrito, i-enchilada, i-chili noma isobho. Nazi ezinye zokupheka ezimbalwa ze-kaniwa uma udinga ugqozi oluthile:
- I-Easy Kaniwa ne-Bean Salad
- I-Kaniwa i-Coconut Winter isaladi
I-Kaniwa Ulwazi Lomsoco
Ngokusho kweCalorieCount, 1/4 inkomishi kaniwa eyomile (noma cishe ikhefu elilodwa eliphekwe) liqukethe ama-calories angu-160 kanye no-1 gram wamafutha. Njengokudla kwesitshalo, kungokwemvelo ukuphuma kwe-cholesterol futhi kungenamafutha agcwele. I-Kaniwa iphansi kilojoule, cishe i-fat-free, ephezulu e-fibre kanye namaprotheni futhi iyimithombo enhle kakhulu yensimbi, ikakhulukazi ezitshalweni nemifino.
Nansi ukuphazamiseka okuphelele kokudla okunomsoco we-1/4 indebe kaniwa eyomile:
Amakholori: 160
Amafutha: i-1 gram
I-sodium : 110mg
Ama-carbohydrate : 30g
I-Fiber Diet: 3g
Ama-Sugars: 0g
Amaprotheni: 7g
I-Vitamin A 0%, i-Vitamin C 0%, i-Calcium 4% · I-Iron 60%
Ezinye izipelingi: Kaniwa ngezinye izikhathi kuthiwa i-canawa, cañihua, qañiwa, umntwana we-quinoa, futhi i-spelling kañiwa kahle (ene-tilde phezu n)