Zakudya zathanzi - quinoa

Quinoa (yotchedwa "keen-wah") ndi mbewu yanthete, yodzaza ndi mapuloteni, yomwe ambiri amaiona ngati njere yonse. "Mbewu yathunthu" imakhala ndimitundu yonse yoyambirira ya njere kapena njere, ndikupangitsa kuti ikhale chakudya chopatsa thanzi komanso chokwanira kuposa njere yoyengedwa kapena yokonzedwa. Quinoa ali m'mabanja omwewo omwe amakhala ndi Swiss chard, sipinachi, ndi beets.

Quinoa alibe gluten, ndipo ufa ndi wabwino m'malo mwa ufa wa tirigu. Quinoa ikhoza kukhala yosangalatsa m'njira zambiri.

N'CHIFUKWA ZIMENE ZILI ZABWINO KWA INU

Quinoa ili ndi mapuloteni ambiri. Imakhala ndi kuchuluka kwakanthawi kochepa kwa mapuloteni omwe amapezeka mu oats, komanso fiber ndi iron. Quinoa ndi protein yonse. Izi zikutanthauza kuti muli zonse zisanu ndi zinayi zofunikira za amino acid (zomangira zomanga thupi) zomwe thupi lanu limafunikira koma sizingathe kupanga zokha.

Mumafunikira mapuloteni muzakudya zanu kuti muthandizire kukonza thupi ndikupanga zatsopano. Mapuloteni ndiofunikanso pakukula ndikukula ali mwana, unyamata, komanso mimba. Mapuloteni okwanira a Quinoa amapangitsa kukhala njira yabwino m'malo mwa mpunga ndi zina zam'magulu azambiri, mbewu zopanda mapuloteni, makamaka kwa anthu omwe ali ndi matenda ashuga.

Quinoa imakhalanso ndi potaziyamu wabwino, yemwe mumafunikira pakupanga minofu ndi zomanga thupi, kupitiriza kugunda kwamtima, komanso ntchito zina zambiri zamthupi. Amaperekanso mavitamini ndi michere yambiri.

Quinoa imakhala ndi ma antioxidants angapo, monga omwe amapezeka mu zipatso. Antioxidants amathandiza kupewa kuwonongeka kwa maselo. Izi ndizofunikira kuchiritsa, komanso kupewa matenda ndi ukalamba.

Ngati muli ndi matenda a celiac, kapena kutsatira zakudya zopanda thanzi, quinoa ndi njira yabwino. Mulibe gilateni.

Quinoa ili ndi mafuta athanzi lamtima omwe angakuthandizeni "cholesterol yanu yabwino". Ndikudzaza ndikunyamula nkhonya zopatsa thanzi pang'ono.

MMENE ZIMAKONZEDEREDWE

Quinoa imatha kuphikidwa ndikudya m'njira zambiri. Muyenera kuyimira m'madzi ngati mpunga. Onjezerani quinoa gawo limodzi mpaka magawo awiri amadzi kapena katundu ndi simmer mpaka mwachikondi, kwa mphindi 15.

Kuwonjezera quinoa ku zakudya zanu:

• Onjezani zophika zophika ku saladi wanu, supu, kapena mbale za pasitala.
• Pangani mbale yamphepete. Ganizirani za quinoa ngati mpunga wanu watsopano. Phatikizani quinoa yophika ndi zitsamba, nyemba, ndiwo zamasamba, ndi zokometsera ndikudya ndi chakudya chanu. Onjezani mapuloteni athanzi ngati nkhuku kapena nsomba mukasankha.
• Gwiritsani ntchito ufa wa quinoa m'malo mwa ufa wa tirigu mu muffin wanu, zikondamoyo, makeke, kapena nthawi iliyonse yomwe mumaphika.

Quinoa ikamaliza kuphika, muwona ulusi wopotana wozungulira njere iliyonse. Pangani gulu lalikulu la quinoa wophika ndikuusunga mufiriji kwa sabata limodzi. Zimatenthetsa bwino. Chotsani kuti mudye kangapo momwe mungafunire.

KUMENE MUNGAPEZE QUINOA

Masitolo akuluakulu ambiri amakhala ndi matumba a quinoa m'gawo lawo la mpunga kapena m'magawo azakudya zachilengedwe kapena zachilengedwe. Muthanso kugula ufa wa quinoa, pasitala, ndi mbewu monga chimanga. Quinoa itha kugulidwanso pa intaneti kapena pamalo aliwonse ogulitsa zakudya.

Pali mitundu yoposa zana ya quinoa. Koma muthanso kuwona masitolo achikasu / aminyanga, ofiyira, kapena akuda akuda.

Popanda kuphika, mutha kuyisunga m'manja mwanu kwa miyezi ingapo. Gwiritsani chidebe chotsitsimula kapena thumba posungira.

KUKHUDZITSA

Pali maphikidwe ambiri okoma pogwiritsa ntchito quinoa. Nayi yomwe mungayesere.

Tomato Wodzaza ndi Quinoa

(Amapereka zokolola 4. Kutumikira kukula: phwetekere 1, ¾ chikho (180 milliliters, mL)

Zosakaniza

• 4 sing'anga (2½ mainchesi, kapena 6 masentimita) tomato, wotsukidwa
• Supuni 1 (tbsp), kapena 15 mL, mafuta
• 2 tbsp (30 mL) anyezi ofiira, osenda ndi odulidwa
• 1 chikho (240 mL) yophika masamba osakaniza - monga tsabola, chimanga, kaloti, kapena nandolo (otsala ochezeka)
• 1 chikho (240 mL) quinoa, kutsukidwa *
• 1 chikho (240 mL) msuzi wa nkhuku wotsika kwambiri
• Av peyala yakucha, yosenda ndi kuthira (onani nsonga)
• ¼ supuni (1 ml) tsabola wakuda wakuda
• 1 tbsp (15 mL) watsopano wa parsley, wotsukidwa, wouma, ndi wodulidwa (kapena supuni 1, kapena 5 mL, zouma)

Malangizo

1. Chotsani uvuni ku 350ºF (176.6ºC).
2. Dulani nsonga za tomato ndikubowola zamkati. (Zamkati zimatha kusungidwa kuti mugwiritse ntchito msuzi wa phwetekere kapena msuzi, kapena salsa.) Ikani tomato pambali.
3. Kutenthetsa mafuta mu phula pamwamba pa sing'anga-kutentha kwambiri. Onjezani anyezi, ndikuphika mpaka atayamba kufewa, kwa mphindi 1 kapena 2.
4. Onjezerani masamba ophika, ndi kutentha, pafupi mphindi imodzi kapena ziwiri.
5. Onjezani quinoa, ndikuphika pang'ono mpaka ikununkhira bwino, pafupifupi mphindi ziwiri.
6. Onjezani msuzi wa nkhuku ndipo mubweretse ku chithupsa. Kuchepetsa kutentha ndikuphimba poto. Kuphika mpaka quinoa itenge madzi onse ndipo yophika bwino, pafupifupi mphindi 7 mpaka 10.
7. Pamene quinoa yophika, chotsani chivindikirocho ndikuchepetsanso quinoa ndi mphanda. Sakanizani pang'ono pa avocado, tsabola, ndi parsley.
8. Onetsetsani mosamala za ¾ chikho (180 mL) cha quinoa mu phwetekere lililonse.
9. Ikani tomato pa pepala lophika, ndikuphika kwa mphindi 15 mpaka 20, kapena mpaka tomato atenthe (tomato akhoza kuyikidwa patsogolo ndi kuphika pambuyo pake).
10. Kutumikira mwamsanga.

Mfundo zokhudza thanzi

• Ma calories: 299
• Mafuta onse: 10 g
• Mafuta okhuta: 1 g
• Sodium: 64 mg
• CHIKWANGWANI chonse: 8 g
• Mapuloteni: 10 g
• Zakudya: 46 g

Gwero National Heart, Lung, ndi Blood Institute. Chakudya chabwino chabanja. chipatala.nhlbi.nih.gov/pdfs/KTB_Family_Cookbook_2010.pdf

Zakudya zabwino - goosefoot; Zakudya zopatsa thanzi - quinoa; Kuwonda - quinoa; Zakudya zabwino - quinoa; Ubwino - quinoa

Troncone R, matenda a Auricchio S. Celia. Mu: Wyllie R, Hyams JS, Kay M, olemba., Eds. Matenda a m'mimba ndi Matenda a Chiwindi. 5th ed. Philadelphia, PA: Elsevier; 2016: chap 34.

van der Kamp JW, Poutanen K, Chisindikizo CJ, Richardson DP. Tanthauzo la HEALTHGRAIN la 'tirigu wathunthu'. Chakudya Chakudya Chakudya. 2014; 58. PMID: 24505218 pubed.ncbi.nlm.nih.gov/24505218/.

Zevallos VF, Herencia LI, Chang F, Donnelly S, Ellis HJ, Ciclitira PJ. Zotsatira za m'mimba za kudya quinoa (Chenopodium quinoa Willd.) Mwa odwala omwe ali ndi chilili. Ndine J Gastroenterol. 2014; 109 (2): 270-278. [Adasankhidwa] PMID: 24445568 pubed.ncbi.nlm.nih.gov/24445568/.

• Zakudya zabwino