Uyenza njani iQuinoa

Umxholo

• Isaladi yequinoa kunye netumato kunye nekhukhamba
• Izithako
• Indlela yokulungiselela
• Izibonelelo eziphambili zempilo
• Ulwazi olunesondlo lwequinoa eluhlaza

Iquinoa ilula kakhulu ukuyenza kwaye inokupheka ngohlobo lweembotyi imizuzu eli-15, ngamanzi, ukubuyisela irayisi, umzekelo. Nangona kunjalo, inokusetyenziswa kwiiflakes ezinje nge-oats okanye ngohlobo lomgubo wokwenza isonka, iikeyiki okanye iikeyiki, umzekelo.

Nangona ixabisa umndilili we-20 reais nge-kg, ilungile ekucebiseni nasekuhlukeni ukutya.

Le mbewu, eluhlobo lweesiriyeli ezinesondlo kakhulu, ukongeza ekubeni ayinayo i-gluten, ineeprotein eziphindwe kabini eziqulathwe irayisi, ke ilungile kwabo batya inyama okanye kwabo bafuna ukonyusa inani leprotein ekutyeni kwabo. Ukongeza, yonyusa ukungakhuseleki ngenxa yokuba ne-zinc kunye ne-selenium kwaye kunciphisa ukugcinwa kwamanzi ngenxa yokuba ine-potassium kwaye ngenxa yokuba iqulethe imicu ikwathanda ukunciphisa umzimba.

Isaladi yequinoa kunye netumato kunye nekhukhamba

Iresiphi elula kakhulu sisaladi yequinoa ehlaziya ngekomkomere kunye netumato. Ukongeza ekubeni mnandi, le saladi ityebile kakhulu ngeprotein, kulula ukuyenza kwaye iyanceda ukukuhlaziya ngexesha leentsuku ezishushu kakhulu zonyaka.

Izithako

• I-175 g yequinoa;
• I-600 ml yamanzi;
• Iitumato ezili-10 zinqunqwe zaziingceba;
• Ikhukhamba elisikiweyo;
• 3 itswele eluhlaza eluhlaza;
• Juice ijusi yelamuni;
• I-oyile ye-Olive, ipepile, ityuwa yeminti, ikoriyander kunye neparsley ukunambitha.

Indlela yokulungiselela

Thela iquinoa epanini, yongeza amanzi kwaye uzise kwimathumba. Emva koko nciphisa ubushushu, vala kwaye upheke iquinoa enye imizuzu eli-15 ngaphezulu kobushushu obuphantsi.

Okokugqibela, uxinzelele amanzi, ukuba kukho imfuneko, vumela iquinoa ipholile kwaye yongeze nezinye izithako kwisitya sokutya, isinongo ekuthandeni kwakho.

Izibonelelo eziphambili zempilo

Izibonelelo zeQuinoa zibandakanya ukuphucula ukusebenza kwamathumbu, ukunceda ukulawula i-cholesterol kunye neswekile yegazi, kunye nokunciphisa ukutya kuba kukutya okune-fiber. Ukongeza, iyanceda ekusebenzeni kakuhle kwengqondo kuba ityebile kwi-omega 3, ilwa ne-anemia kuba ityebile nge-iron kwaye inokunceda ekuthinteleni i-osteoporosis, njengoko ine-calcium eninzi.

Funda ngezinye izibonelelo ezibalulekileyo zequinoa.

Ulwazi olunesondlo lwequinoa eluhlaza

Iigram ezili-100 zequinoa zinamaminerali amaninzi, afana ne-iron, i-phosphorus, kunye ne-Omega 3 kunye ne-6, ngamafutha abalulekileyo emzimbeni.

Sebenzisa i-quinoa yindlela elula yokwandisa ukutya kunye nee-amino acid ezifanelekileyo kunye neendidi zezimbiwa kunye neevithamini ze-B ezintsonkothileyo ezenza le mbewu isebenziseka, enye indlela ebalaseleyo yokunyamezelana nengqolowa okanye ingqolowa.