Maitiro matsva anoratidza chikafu chitsva chave kuenda chakasimba uye chakagadzirira kugara. Tiri kutaura nezvequinoa kana quinoa. Chikafu chakaita sekereza chine iyo mapuroteni maviri kupfuura zvimwe zviyo zvakajairika, mavitamini eboka B, mazhinji zvicherwa, mafuta ane hutano uye mashoma makabhohaidhiretsi. Uye zvakare, kurimwa kwequinoa kunoitwa pasina kushandisa mishonga yekuuraya zvipuka, yakakosha uye yakanaka tsananguro. Izvo zvakati, ndiani asingade kuziva zvakawanda nezveichi chakakosha gorosi uye kubatsirwa kubva kune zvese zvivakwa?
Ichi chikafu chitsva kwatiri chave kufarirwa nenzira yekuti kunyange iyo FAO (United Nations Chikafu Sangano) yakasarudzwa mu 2013 gore rekinoa.
Inobva kupi?
Quinoa, quinoa kana kinwa hachisi chinhu chitsva, pamwe ndezve avo vanogara muSpain, asi kweanopfuura makore zviuru zvishanu, quinoa yanga iri chikamu chekudya kwekutanga kweSouth America. Chigadzirwa icho maPeruvia, maBolivia, maEcuadorians nemaArginia vagara vaine pfungwa
VaInca vakarumbidza tsanga iyi ndokuidaidza se "Mbeu yaamai" nekuti ndiyo yega chibage chavakarima varwi veSpain vasati vasvika ndokuchinjana minda yavo nebhari uye gorosi.
Tingaiwana kupi?
Quinoa haigone kuwanikwa muzvitoro zvese, kunyangwe sekutaura kwandaita kwaenda hutachiona uye zvivakwa zvakawanda zvatova nazvo. Iyo naturist uye dietetic nzvimbo dzine ichi chikafu. Zvichida kusaziva kweichi chinodyiwa kunoita kuti tirege kuchiteerera uye tisingaone muzvitoro.
Quinoa zvivakwa
Quinoa zviyo, mhodzi ine hunhu hwezviyoNdosaka ichizivikanwa seye pseudocereal asi haisi. Izvo hazvina kuisirwa mumhuri yezviyo asi mukati meQuenopodiaceae, ndiko kuti, mhuri imwechete sebeet. Naizvozvo, quinoa haina-guten uye inoita chikafu chakakosha cheecliacs.
Kuenzaniswa nezviyo zvakajairika, quinoa ndiyo iyo mamwe mapuroteni mupiro aneInoita gumi nematanhatu magiramu pa16 uye inopa huwandu hwese hwemagiramu matanhatu emafuta pa100. Pamusoro pezvo, aya mafuta haana kunyanya kuguta uye akanyatsonaka kumuviri wedu. Pakati pavo pane iyo omega 6 and the omega 3.
Nezve iyo caloric yekudyiwa, yakafanana nemakoriori ayo chibage chine asi iine mashoma huwandu hwemakabohydrate. Nekudaro, quinoa inoratidzirwa neayo yakakwira fiber zvemukati inosvika gumi nemashanu magiramu pa15 gramu. Asi hazviperere pano, quinoa yakafuma kwazvo mu calcium, zinc, potasium, iron ne phosphorus. Iyo zvakare ine cystine, tryptophan uye methionine. Chiyero chemafuta, starch uye mapuroteni anoshamisa zvechokwadi uye zvakatonyanya kuzviwana mune chikafu chidiki zvakadaro.
Akawanda mabhenefiti equinoa
- Sezvatakataura, iyo inoshanda chaizvo imwe nzira kune chero zviyo saka inofanira kunge iri inokosha mune chero kudya yemunhu anorwara kune gluten
- Nekuda kweiyo yakakwira fiber zvemukati uye yakaderera glucose index, iri yakanakira vanhu vane chirwere cheshuga kana avo vanoda kudzikisa huremu nekudya zvine hutano uye zvine hutano
- Rubatsiro kudzora cholesterol mazinga yemuviri
- Dzivirira kupatirwa
- Kune vembiri, quinoa inofanirwa kudyiwa nguva dzose kune yayo mapuroteni mazinga uye kuve yakanaka sosi yemiti-yakavakirwa simbi
Nzira yekudya quinoa
Zviyo zvequinoa zvinowanzo shandiswa kuzvishandura kuita upfu. Dzakakangwa uye dzapwanywa. Hupfu uhu hunogona kushandiswa kugadzira madhiri uye huwandu hwechingwa. Iyo tambo yainosiya yakafanana neiyo walnut.
Kuchekesa bhinzi kunogona zvakare kuve zano rakanaka kuti uende navo ne yogati kana negirazi remukaka. Izvo zvinogonawo bika, asi nekuda kweizvi, mbeu dzinofanirwa kumboshambidzwa nemvura yakawanda uye kukwizwa zvinyoro nyoro nemaoko kuitira kuti dziviriro yavanayo ibviswe, nekuti kana iyo nhete yakatetepa ikachengetedzwa, inosiya kuravira kunorwadza. Havafanirwe kunyoroveswa, asi vakashambidzwa nekugezwa.
Kuti uibike, tevedzera maitiro akafanana emupunga, pakati 15 uye 20 maminetsi iyo quinoa ichave yakagadzirira kudya. Unogona kugadzirira mhando dzese dzedhishi, kubva kumasaladi, kumhanyisa-fry nemiriwo, kunyangwe hamburger. Iyo yakanaka sarudzo yekutsiva oatmeal yekudya kwemangwanani. Kunaka kwaro kwakatsetseka uye kwakasiyana-siyana. Inoenderana nemhando dzese dzedhishi uye iri nyore kushandisa.
Quinoa inofanirwa kuchengetwa mu nyowani uye yakaoma nzvimbo. Kuti uchengetedze zvakakwana zvinokurudzirwa kuzvichengeta mumudziyo usina kudzivirira. Zviyo zvese nefurawa. Nenzira iyi, inogona kugara kwemwedzi yakati wandei. Sechido chekucherechedza kuti mushure mekuferefetwa kwakawanda pane chikafu ichi, quinoa yakaunzwa mukati yezvokudya zvea astronauts, iro zita raishandiswa kusanganisa maInca rakasimbiswazve: "Mbeu yaamai".