Izinto ezi-5 Ongazi Nge-Quinoa

-Delile

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UNyaka Wamazwe Omhlaba weQuinoa kungenzeka ukuthi usuphelile, kepha ukubusa kwequinoa njengokunye kokudla okunempilo kunakho konke kuzoqhubeka.

Uma usanda kugxumela ku-bandwagon (yi-KEEN-wah, hhayi kwin-OH-ah), kungenzeka kunezinto ezimbalwa mayelana nalokhu okusanhlamvu kwakudala ongazi okwamanje. Funda amaqiniso amahlanu amnandi mayelana nokudla okuphezulu okudumile.

1. I-quinoa empeleni ayiyona inhlamvu nhlobo. Sipheka futhi sidla i-quinoa njengezinye izinhlamvu eziningi, kepha, uma sikhuluma ngezitshalo, siyisihlobo sesipinashi, ama-beet, ne-chard. Ingxenye esiyidlayo empeleni iyimbewu, iphekwe njengelayisi, yingakho iquinoa ingenayo i-gluten. Ungadla ngisho namaqabunga! (Bheka ukuthi lesi sitshalo sibukeka sihlanya kanjani!)

2. IQuinoa yiprotheni ephelele. Iphepha lango-1955 elabizwa ngokuthi i-quinoa inkanyezi enkulu ngaphambi kokuba izincwadi zekhulu lama-21 zaziyincoma ngamandla ayo okudla okunempilo. Ababhali be Amanani anomsoco wezilimo, okuqukethwe okunomsoco kanye nekhwalithi yamaprotheni weQuinoa neCañihua, Imikhiqizo Yembewu Edliwayo Yezintaba ze-Andes wabhala:

"Yize kungekho kudla okukodwa okunganikeza zonke izakhi ezibalulekile ezisekela impilo, iquinoa iza isondele njenganoma yisiphi esinye embusweni wezitshalo noma wezilwane. Lokho kungenxa yokuthi iquinoa yilokho okubizwa ngokuthi yiprotheni ephelele, okusho ukuthi iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile, okungenakwenziwa ngumzimba ngakho-ke kumelwe ukuba kuvele ekudleni.

3. Kunezinhlobo ezingaphezu kuka-100 zequinoa. Kunezinhlobo ezingaba ngu-120 ezaziwayo ze-quinoa, ngokusho kwe-Whole Grains Council. Izinhlobo ezithengiswa kakhulu ngama-quinoa amhlophe, abomvu, namnyama. I-quinoa emhlophe itholakala kakhulu ezitolo. I-quinoa ebomvu ivame ukusetshenziswa kakhulu ekudleni okufana namasaladi njengoba ijwayele ukubamba isimo sayo kangcono ngemva kokupheka. I-quinoa emnyama inokunambitheka "okusemhlabeni nokumnandi". Ungathola futhi ama-quinoa flakes nofulawa.

4. Kumele ugeze i-quinoa yakho. Lezo zinhlamvu ezomisiwe zifakwe isakhi esingazwakala sinomunyu uma ungasigezanga kuqala. Kodwa-ke, ama-quinoa amaningi asezikhathini zanamuhla ahlanziwe (aka processed), uCheryl Forberg, R.D., Ukulahlekelwa Okukhulu Kakhulu isazi sokudla kanye nombhali we Ukupheka NgeQuinoa Yamadummies, ubhala kuwebhusayithi yakhe. Noma kunjalo, uthi, mhlawumbe kuwumqondo omuhle ukunikeza owakho ukugeza ngaphambi kokujabulela, ukuze uphephe.

5. Kuyini ukubhekana nalolo chungechunge? Inqubo yokupheka ikhipha okubukeka "njengomsila" osontekile ovela enzalweni. Lokho empeleni igciwane lembewu, ngokusho kwesiza sakwaForberg, esihlukana kancane lapho i-quinoa yakho isilungile.

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