Ukutya okunempilo - iquinoa

Iquinoa (ebizwa ngokuba "yi-keen-wah") yimbewu etyebileyo, etyebileyo ngeprotein, ethathelwa ingqalelo ngabaninzi njengembewu epheleleyo. "Iinkozo ezipheleleyo" ziqulathe zonke iinxalenye zokuqala zokhozo okanye imbewu, ukuyenza ibe kukutya okusempilweni nokugqibelele ngakumbi kunokhozo olusulungekileyo okanye olucoliweyo. Iquinoa ikusapho olunye lwesityalo kunye ne-Swiss chard, isipinatshi, kunye neeswekile.

Iquinoa i-gluten-free, kwaye umgubo uyindawo efanelekileyo yomgubo wengqolowa. Ubumnene kunye ne-nutty ekhethiweyo, iquinoa inokuyonwabela ngeendlela ezininzi.

KUTHENI KULUNGILE KUWE

Iquinoa ityebile ngeprotein. Iphantse yaliphinda kabini inani leprotein efumaneka kwi-oats, kunye nefayibha kunye nentsimbi. IQuinoa yiprotein epheleleyo. Oku kuthetha ukuba iqulethe zonke ii-amino acid ezisithoba (iibhloko zeeproteni) ezifunwa ngumzimba wakho kodwa ongenakuzenzela zona.

Udinga iprotein ekudleni kwakho ukunceda ukulungisa iiseli zomzimba kunye nokwenza ezintsha. Iprotein ikwabalulekile ekukhuleni nasekukhuleni ngexesha lobuntwana, kwinqanaba lokufikisa, nasekukhulelweni. Umxholo weprotini ophezulu weQuinoa wenza ukhetho olulungileyo endaweni yelayisi kunye nezinye i-carbohydrate ephezulu, iiprotein ezisezantsi, ngakumbi kubantu abanesifo seswekile.

Iquinoa ikwangumthombo olungileyo wepotassium, oyifunayo yokwakha izihlunu kunye neeproteni, ukugcina ukubetha kwentliziyo rhoqo, kunye neminye imisebenzi emininzi yomzimba. Inika nezinye iivithamini kunye neeminerals ngokunjalo.

Iquinoa ineeantioxidants ezininzi, njengalezo zifumaneka kumajikijolo. Antioxidants ukunceda ukuthintela umonakalo iiseli. Oku kubalulekile ekuphiliseni, kunye nokuthintela izifo kunye nokuguga.

Ukuba unesifo se-celiac, okanye ulandela ukutya okungenayo i-gluten, i-quinoa yinto ekhethekileyo. Iqukethe i-gluten.

Iquinoa iqulethe amafutha asempilweni anokunceda ukukhulisa "i-cholesterol elungileyo." Izalisa kwaye ipakisha inqindi elinesondlo ngesixa esincinci.

INDLELA YOKULUNGISWA

Iquinoa inokuphekwa ityiwe ngeendlela ezininzi. Kuya kufuneka uyimilise emanzini njengelayisi. Yongeza i-quinoa enye yeenxalenye kwiindawo ezi-2 zamanzi okanye isitokhwe uze udilize kude kube yithenda, malunga nemizuzu eli-15.

Ukongeza iquinoa kwisidlo sakho:

• Yongeza iquinoa ephekiweyo kwisaladi yakho, iisuphu, okanye izitya zepasta.
• Yenze isitya esecaleni. Cinga ngequinoa njengerayisi yakho entsha. Hlanganisa iquinoa ephekiweyo kunye namayeza, iimbotyi, imifuno, kunye nexesha lokutya kunye nokutya kwakho. Yongeza iprotheni enempilo njengenkukhu okanye intlanzi ukuba ukhetha njalo.
• Sebenzisa umgubo wequinoa endaweni yomgubo wengqolowa kwiimuffins zakho, iikeyiki, iicookies, okanye naliphi na ixesha ubhaka.

Xa iquinoa igqibile ukupheka, uya kubona imisonto ejikelezileyo ijikeleze ingqolowa nganye. Yenza ibhetshi enkulu yequinoa ephekiweyo kwaye uyigcine kwifriji ukuya kwiveki. Iphinda ihlaziye kakuhle. Yikhuphele ngaphandle izidlo ezininzi njengoko uyidinga.

UFUMANA PHI I-QuINOA

Uninzi lwevenkile ezinkulu zokutya zithwala iingxowa zequinoa kwicandelo labo lelayisi okanye kumacandelo okutya endalo okanye e-organic. Unokuthenga umgubo wequinoa, ipasta, kunye neemveliso zesiriyeli. Iquinoa inokuthengwa kwakhona kwi-Intanethi okanye nakweyiphi na ivenkile yokutya esempilweni.

Kukho iindidi ezingaphezu kwekhulu zequinoa. Kodwa uya kubona kakhulu otyheli / uphondo lwendlovu, obomvu, okanye omnyama iquinoa ezivenkileni.

Ungapheki, ungayigcina kwi-pantry yakho kangangeenyanga ezininzi. Sebenzisa isikhongozeli esingangeni moya okanye ingxowa yokugcina.

UKUHLAZIYA

Zininzi iindlela zokupheka ezimnandi zisebenzisa iquinoa. Nantsi enye onokuzama ngayo.

Iitumato ezigqityiweyo zeQuinoa

(Uvelisa ii-servings ezi-4. Ubungakanani beenkonzo: 1 i-tomato, ¾ indebe (i-180 milliliters, mL)

Izithako

• I-4 ephakathi (2½ intshi, okanye iisentimitha ezi-6) iitumato, zihlanjwe
• 1 icephe (tbsp), okanye i-15 ml, ioyile ye-olive
• 2 tbsp (30 mL) itswele ebomvu, ecoliweyo kunye nokusikwa
• 1 indebe (240 mL) imifuno ephekiweyo ephekiweyo- njengepepile, umbona, iminqathe, okanye iiperesi (ezinobubele)
• 1 indebe (240 mL) iquinoa, ihlanjwe *
• 1 indebe (240 mL) umhluzi wenkukhu one-sodium encinci
• I-avokhado evuthiweyo, exutywe kunye nedayisi (jonga incam)
• ¼ icephe (1 ml) ipepile emnyama yomhlaba
• 1 tbsp (15 mL) iparsley entsha, ihlanjwe, yomisiwe kwaye ihlulwe (okanye 1 ithisipuni, okanye i-5 mL, eyomileyo)

Imiyalelo

1. Ukucwilisa i-oven ukuya kuma-350ºF (176.6ºC).
2. Zinqumle iintloko zeetumato uze uzikhuphe ngaphakathi. (Intlama ingagcinwa ukuze isetyenziswe kwisuphu yetumato okanye isosi, okanye isalsa.) Beka iitumato ecaleni.
3. Ukufudumeza ioyile epanini ngaphezulu kobushushu obuphakathi. Yongeza u-anyanisi, kwaye upheke de baqale ukuthamba, malunga nemizuzu emi-1 ukuya kwezi-2.
4. Yongeza imifuno ephekiweyo, kunye nobushushu, malunga neminye imizuzu emi-1 ukuya kwezi-2.
5. Yongeza iquinoa, kwaye upheke kamnandi de kube kunuka kamnandi, malunga nemizuzu emi-2.
6. Yongeza umhluzi wenkukhu uze uze emathunjini. Nciphisa ubushushu kwaye ugqume ipani. Pheka de iquinoa ifake wonke ulwelo kwaye iphekwe ngokupheleleyo, malunga nemizuzu esi-7 ukuya kweli-10.
7. Xa iquinoa iphekwe, susa isiciko kwaye ucofe iquinoa ngobunono ngemfoloko. Hlanganisa ngobumnene iavokhado, ipepile kunye neparsley.
8. Khathalela ngononophelo malunga ne-¾ indebe (i-180 mL) yequinoa kwitamatato nganye.
9. Beka iitamatisi kwiphepha lokubhaka, kwaye ubhake malunga nemizuzu engama-15 ukuya kwe-20, okanye de kube iitamatisi zishushu kulo lonke (iitamatisi zinokufakwa ngaphambili kwaye zibhakwe kamva).
10. Khonza ngokukhawuleza.

Iinyani ngesondlo

• Iikhalori: 299
• Amanqatha apheleleyo: 10 g
• Amafutha azalisiweyo: 1 g
• Isodium: 64 mg
• Ifayibha iyonke: 8 g
• Iiprotheni: 10 g
• IiCarbohydrate: 46 g

Umthombo: Intliziyo kaZwelonke, iMiphunga, kunye neZiko leGazi. Ukutya okumnandi okunempilo kosapho. ezempilo.nhlbi.nih.gov/pdfs/KTB_Family_Cookbook_2010.pdf

Imikhwa yokutya esempilweni- i-goosefoot; Amashwamshwam asempilweni - iquinoa; Ukwehla kobunzima - iquinoa; Ukutya okunempilo - iquinoa; Impilo-quinoa

ITroncone R, isifo seAuricchio S.Celia. Ku: Wyllie R, Hyams JS, Kay M, ii-eds. Izifo zesisu esiswini kunye nezifo zesibindi. Umhla we-5. IPhiladelphia, PA: Elsevier; 2016: isahluko 34.

van der Kamp JW, Poutanen K, Seal CJ, Richardson DP. Inkcazo yempilo yezempilo 'yengqolowa epheleleyo'. Ukutya okunesondlo. Ngo-2014; 58. IINKCUKACHA: 24505218 pubmed.ncbi.nlm.nih.gov/24505218/.

UZevallos VF, uHerencia LI, uChang F, uDonnelly S, uEllis HJ, uCiclitira PJ. Iziphumo zesisu sokutya iquinoa (Chenopodium quinoa Willd.) Kwizigulana ezingapheliyo. NdinguJ Gastroenterol. Ngo-2014; 109 (2): 270-278. IINKCUKACHA: 24445568 pubmed.ncbi.nlm.nih.gov/24445568/.

• Isondlo