Amathrendi okudla okunempilo - i-quinoa

I-Quinoa (ebizwa ngokuthi "keen-wah") iyimbewu enenhliziyo enhle, ecebile ngamaprotheni, ethathwa ngabaningi njengokusanhlamvu okuphelele. "Ukusanhlamvu okuphelele" kuqukethe zonke izingxenye zokuqala zohlamvu noma imbewu, okwenza kube ukudla okunempilo futhi okuphelele kunokusanhlamvu okucwengiwe noma okusetshenzwe. I-Quinoa isemndenini ofanayo wezitshalo ne-Swiss chard, isipinashi, nama-beet kashukela.

I-Quinoa ayinayo i-gluten, kanti ufulawa uyisikhundla esihle sefulawa kakolweni. I-quinoa emnene ne-nutty ingathokoziswa ngezindlela eziningi.

KUNGANI KULUNGILE KUWE

I-Quinoa icebile ngamaprotheni. Inokucishe iphindwe kabili inani lamaprotheni atholakala kuma-oats, kanye nefayibha nensimbi ethe xaxa. I-Quinoa yiprotheni ephelele. Lokhu kusho ukuthi iqukethe wonke ama-amino acid ayisishiyagalolunye (amabhlogo wokwakha amaprotheni) adingwa ngumzimba wakho kepha ongeke uzenzele wona wodwa.

Udinga amaprotheni ekudleni kwakho ukusiza umzimba wakho ukulungisa amaseli nokwenza amasha. Amaprotheni nawo abalulekile ekukhuleni nasekuthuthukisweni ngesikhathi sobuntwana, isikhathi sobusha, kanye nokukhulelwa. Okuqukethwe kwamaphrotheni aphezulu eQuinoa kwenza kube inketho enhle esikhundleni selayisi kanye namanye ama-carbohydrate aphezulu, okusanhlamvu okune-protein encane, ikakhulukazi kubantu abanesifo sikashukela.

I-Quinoa futhi iwumthombo omuhle we-potassium, oyidingayo ekwakheni imisipha namaprotheni, ukugcina ukushaya kwenhliziyo okuvamile, neminye imisebenzi eminingi yomzimba. Inikeza amanye amavithamini namaminerali amaningi futhi.

I-Quinoa inama-antioxidants amaningana, njengalawo atholakala kumajikijolo. Ama-antioxidants asiza ukuvimbela ukulimala kweseli. Lokhu kubalulekile ekwelapheni, kanye nasekuvikeleni izifo nokuguga.

Uma unesifo se-celiac, noma ulandela ukudla okungenayo i-gluten, i-quinoa iyindlela enhle. Ayinayo i-gluten.

I-Quinoa iqukethe amafutha enempilo angasiza ukukhulisa "i-cholesterol enhle" yakho. Igcwalisa futhi ifake isibhakela esinomsoco ngesamba esincane.

ILUNGISWA KANJANI

I-quinoa ingaphekwa futhi idliwe ngezindlela eziningi. Uzodinga ukuyibilisa emanzini njengelayisi. Faka ingxenye eyodwa ye-quinoa ezingxenyeni ezi-2 zamanzi noma kwesitoko bese ubila kuze kube yithenda, cishe imizuzu eyi-15.

Ukwengeza i-quinoa ekudleni kwakho:

• Faka i-quinoa ephekwe esaladini lakho, isobho, noma izitsha ze-pasta.
• Kwenze isidlo sangasemaceleni. Cabanga nge-quinoa njengelayisi lakho elisha. Hlanganisa i-quinoa ephekiwe namakhambi, ubhontshisi, imifino kanye nesiningi bese ukhonza ngokudla kwakho. Faka iphrotheni enempilo njengenkukhu noma inhlanzi uma ukhetha.
• Sebenzisa ufulawa we-quinoa esikhundleni sefulawa kakolweni kuma-muffin akho, ama-pancake, amakhukhi, noma nganoma yisiphi isikhathi lapho ubhaka.

Lapho i-quinoa isiqedile ukupheka, uzobona imicu esontekile izungeze okusanhlamvu ngakunye. Yenza iqoqo elikhulu le-quinoa eliphekiwe bese uligcina esiqandisini kuze kube yisonto. Iphinda kahle. Yikhiphele ukudla okuningana njengoba uyidinga.

UKUTHOLA kuphi i-QUINOA

Iningi lezitolo ezinkulu zokudla liphethe izikhwama ze-quinoa esigabeni sabo selayisi noma ezingxenyeni zabo zokudla zemvelo noma zemvelo. Ungathenga futhi ufulawa we-quinoa, i-pasta, nemikhiqizo yokusanhlamvu. I-Quinoa nayo ingathengwa ku-inthanethi noma kunoma yisiphi isitolo sokudla sezempilo.

Kunezinhlobo ezingaphezu kwekhulu ze-quinoa. Kepha cishe uzobona ophuzi / owendlovu, obomvu, noma omnyama iquinoa ezitolo.

Kungaphekiwe, ungakugcina ekhayeni lakho izinyanga ezimbalwa. Sebenzisa isiqukathi esingangeni moya noma isikhwama ukugcina.

PHAWULA

Kunezindlela zokupheka eziningi ezimnandi zisebenzisa i-quinoa. Nakhu ongazama.

Utamatisi ogcwele i-Quinoa

(Kuthela ama-servings ama-4. Usayizi wokuphaka: 1 utamatisi, ¾ inkomishi (180 milliliters, mL) ukugxusha)

Izithako

• Utamatisi omaphakathi (2½ amayintshi, noma amasentimitha ayisithupha), uhlanziwe
• Isipuni esingu-1 (tbsp), noma u-15 mL, uwoyela womnqumo
• 2 tbsp (30 mL) anyanisi obomvu, ehlutshiwe aqoshiwe
• 1 inkomishi (240 mL) imifino ephekiwe ephekiwe - njengopelepele, ummbila, izaqathe, noma uphizi (okusalile)
• 1 inkomishi (240 mL) quinoa, ihlanziwe *
• 1 inkomishi (240 mL) umhluzi wenkukhu ophansi we-sodium
• Av ukwatapheya ovuthiwe, ohlutshiwe futhi osikiwe (bheka ithiphu)
• ¼ isipuni (1 mL) upelepele omnyama ogayiwe
• 1 tbsp (15 mL) iparsley entsha, ihlanziwe, yomisiwe futhi iqotshiwe (noma 1 ithisipuni, noma 5 ml, omisiwe)

Imiyalo

1. Hlangisa i-oven iye ku-350ºF (176.6ºC).
2. Sika iziqongo zotamatisi bese ukhipha ingaphakathi. (I-pulp ingagcinwa ukuze isetshenziswe kusobho noma utamatisi, noma i-salsa.) Beka utamatisi eceleni.
3. Shisisa uwoyela epanini elingaphezu kokushisa okuphakathi naphakathi. Faka u-anyanisi, bese upheka aze aqale ukuthamba, cishe imizuzu eyi-1 kuye kwemibili.
4. Engeza imifino ephekiwe, nokushisa, cishe enye imizuzu engu-1 kuya kwemibili.
5. Faka i-quinoa, bese uyipheka kamnandi ize inuke kamnandi, cishe imizuzu emibili.
6. Faka umhluzi wenkukhu bese uletha ngamathumba. Nciphisa ukushisa bese umboza ipani. Pheka kuze kube yilapho i-quinoa isimunce lonke uketshezi futhi iphekwe ngokuphelele, cishe imizuzu engu-7 kuya kwengu-10.
7. Lapho i-quinoa iphekwe, susa isembozo bese ubamba ngobunono i-quinoa ngemfoloko. Hlanganisa ngobumnene ukwatapheya, upelepele noparsley.
8. Faka ngokucophelela ¾ inkomishi (i-180 mL) ye-quinoa kutamatisi ngamunye.
9. Beka utamatisi ebhodini lokubhaka, bese ubhake imizuzu engaba ngu-15 kuya kwengu-20, noma kuze kube yilapho utamatisi ushisa kulo lonke (utamatisi ungafakwa kusengaphambili bese ubhakwa kamuva).
10. Khonza ngokushesha.

Amaqiniso ezomsoco

• Amakholori: 299
• Isamba samafutha: 10 g
• Amafutha agcwele: 1 g
• I-Sodium: 64 mg
• Ingqikithi yefayibha: 8 g
• Amaprotheni: 10 g
• Amakhabhohayidrethi: 46 g

Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi. Ukudla komndeni okunempilo okumnandi. ezempilo.nhlbi.nih.gov/pdfs/KTB_Family_Cookbook_2010.pdf

Amathrendi okudla okunempilo - i-goosefoot; Ukudla okulula okunempilo - i-quinoa; Ukwehla kwesisindo - i-quinoa; Ukudla okunempilo - i-quinoa; Ukuphila kahle - iquinoa

I-Troncone R, isifo se-Auricchio S. Celia. Ku: Wyllie R, Hyams JS, Kay M, eds. Izifo Zamathumbu Emathunjini Nesibindi. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2016: isahluko 34.

van der Kamp JW, Poutanen K, Seal CJ, Richardson DP. Incazelo ye-HEALTHGRAIN 'yenhlamvu ephelele'. Ukudla Nutr Res. 2014; 58. I-PMID: 24505218 pubmed.ncbi.nlm.nih.gov/24505218/.

UZevallos VF, Herencia LI, Chang F, Donnelly S, Ellis HJ, Ciclitira PJ. Imiphumela yamathumbu yokudla i-quinoa (Chenopodium quinoa Willd.) Ezigulini ze-celiac. NginguJ Gastroenterol. 2014; 109 (2): 270-278. I-PMID: 24445568 pubmed.ncbi.nlm.nih.gov/24445568/.

• Ukudla okunomsoco