Wese munhu ari kutotaura nezvequinoa sechikafu-chepamusoro uye hazvishamise. Kunyangwe iri mbeu, inogona kudyiwa kunge chibage. Kubatsira kwaro kukuru kwehutano kunoita kuti rive rakanyanya kukosha mukudya kwedu uye nekudaro, isu tinofanirwa kuziva kuti tingarigadzirira sei zvakanaka. Iwe unoziva kugeza quinoa?
Mubvunzo ungaratidzika kunge usinganzwisisike kwauri, asi chokwadi ndechekuti ndeimwe yeiyo matanho ekutanga ekutora. Nekuti kana isu tichida kudzora zvinhu zvese zvakanaka izvo pseudocereal iyi, izvo zvisiri zvidiki, saka danho rekutanga ratichatora nderekugeza quinoa zvakakwana. Tsvaga kuti sei!
Iwo mabhenefiti uye zvivakwa zvequinoa
Kunyangwe isu tichiziva kuti iwe watonzwa zvakawanda nezve quinoa, hazvikuvadze kupa ongororo yeese makuru mabhenefiti anotarisirwa nemuviri wedu. Iyo haina gluten, iyo inoita kuti ive yakakwana kune vanhu vane chirwere chechiliac. Mune imwe neimwe 100 magiramu equinoa isu tichawana anenge gumi nemashanu magiramu efibrepamwe ne16 gramu eprotein. Ipo kana iwe uri kufunga nezvemafuta, inongova ingangoita yakatenderedza magiramu matanhatu. Chii chinoita kuti zvive zvakakosha mune chero chikafu. Hatigone kukanganwa kuti ine mavitamini, zvicherwa uye zvakare omega 6 uye 3. Izvo zvakanaka kune vanhu vane chirwere cheshuga kana kudzora huwandu hwecholesterol. Asi hongu, kana usina chokwadi, tinofanira kugara tichikumbira chiremba wedu.
Sei quinoa inoda kugezwa?
Dzimwe nguva isu haticherechedze aya madanho uye chokwadi ndechekuti iwo akakosha. Kana iwe uchinetseka kuti nei iyo quinoa pre-geza ichidikanwa, isu tine mhinduro. Ine chinhu chinonzi saponin, rinova basa rekumesa mhodzi. Vazhinji vanotaura kuti icho chinhu chine chepfu muhuwandu hwakawanda, asi hapana chikonzero chekuvhunduka. Zvakare nekuwacha isu tichave tave kutaura zvekuonekana. Pamusoro pezvo, kana rimwe zuva tikarasika tikanwa quinoa tisina kumboishambidza kare, chatinozoona ndechekuti ine kuravira kunorwadza, asi icho hachisi chinhu chinokuvadza muviri wedu.
Kugeza quinoa nhanho nhanho
- Isu tinosarudza hombe hombe uko isu tinowedzera iyo quinoa uye isu tichaiparadzira. In ino yekutanga nhanho, hapana mvura. Iko kungoichenesa zvishoma kuitira kana iine hurungudo diki dzinogona kuuya pakati payo.
- Zvadaro, tinovhara quinoa nemvura inodziya. Isu tinomutsa akati wandei uye torega ichizorora, asi kwemaminetsi mashoma.
- Isu tinodurura mvura uye toita imwe nhanho zvakare. Ndokunge, kuzadza mudziyo nemvura inodziya quinoa. Nenhanho yechipiri iyi, chatichaita kuve nechokwadi chekuti chakachena.
- Kana maminetsi mashoma apfuura, dhonza zvakare uye zadza mudziyo nemvura inotonhora. Nenzira iyi, ticharega iyo quinoa ichizorora kweawa.
- Mushure menguva, tinoiisa mucolander uye tinoitora pasi petepi. Ikoko tinokupa kuwacha kutsva uye ichave yakagadzirira kubikwa nenzira yakachengeteka.
- Tichaisa pamoto hari ine mvura yakachena uye yakadonhedzwa quinoa. Rega iribike uye igadzire yedu quinoa kwemaminitsi gumi nemashanu.
Dhishi rakapfuma rine zvakawanda zvekugadzirira
Ichokwadi ndechekuti kukusevha iwe basa, zvinogara zviri nani kubika muhuwandu hwakawanda. Ipapo iwe unogona kuigovera mune tuppers, kamwe kutonhora. Neiyi nzira, iwe unogona kugadzirira zvimwe ndiro pamberi uye usatambise nguva yakawanda mukicheni. Pakati pe madhishi ane hutano Chii chatingaite nequinoa? Isu tinosimbisa masaladi ane huku uye quinoa, pamwe nemaabergines akazadzwa neiyo cereal kana soup ine clams uye zvakare quinoa. Vanhu vazhinji vanosarudza kuidya yekudya kwemangwanani pane oatmeal. Sezvo iwe uchizvifarira?