Imikhwa emitsha ityhila ukutya okutsha obekulungile kwaye ukulungele ukuhlala. Sithetha ngequinoa okanye iquinoa. Ukutya okufana nokutya okuqulethe i- iiproteni ezimbini kunezinye iisiriyeli eziqhelekileyo, iivithamini zeqela B, ezininzi izimbiwa, amafutha aphilileyo kwaye zimbalwa kakhulu ii-carbohydrate. Ukongeza, ukulinywa kwequinoa kwenziwa ngaphandle kokusebenzisa i-pesticides, eyona nto ibaluleke kakhulu. Oko bekuthethile, ngubani ongafuniyo ukwazi ngakumbi ngale ngqolowa ixabisekileyo kwaye axhamle kuzo zonke iipropathi zayo?
Oku kutya kukutya okutsha kuye kwathandwa ngendlela yokuba i-FAO (Umbutho Wokutya weZizwe Ezimanyeneyo) ichongwe kwi 2013 unyaka wequinoa.
Ivela phi?
Iquinoa, iquinoa okanye i-kinwa ayisiyonto intsha, mhlawumbi yenzelwe abo bahlala eSpain, kodwa ngaphezulu kweminyaka engama-5.000 XNUMX, iquinoa ibe yinxalenye yokutya okusisiseko kwabemi boMzantsi Melika. Imveliso amaPeruvians, amaBolivia, amaEcuador kunye namaArgentina ahlala enayo engqondweni.
AmaInca ayincoma le ngqolowa ayibiza ngokuba "Ingqolowa Yomama" kuba yayikukutya okuziinkozo ababekulima ngaphambi kokuba kufike aboyisi baseSpain kwaye batshintsha amasimi abo ngerhasi nengqolowa.
Singayifumana phi?
Iquinoa ayinakufumaneka kuzo zonke iivenkile ezinkulu, nangona njengoko benditshilo, iye yangena kwintsholongwane kwaye uninzi lwamaziko sele inayo. Izithuba zemvelo kunye nendawo yokutya zinako oku kutya. Mhlawumbi ukungazi kwale nto ityiwayo kusenza singayikhathaleli kwaye singayiboni kwiivenkile ezinkulu.
Iipropati zeQuinoa
Iquinoa yingqolowa, imbewu eneempawu zesiriyeliKungenxa yoko le nto yaziwa njenge-pseudocereal kodwa ayisiyiyo. Ayifakwanga kusapho lwe-cereal kodwa ngaphakathi kweQuenopodiaceae, Oko kukuthi, usapho olunye njengee-beet. Ke ngoko, iquinoa i-gluten-free kwaye iyenza ukutya okubalulekileyo kwii-celiacs.
Xa kuthelekiswa nokutya okuziinkozo okuqhelekileyo, iquinoa yeyona yona igalelo leprotein elininziIqulethe i-16 yeigram kwi-100 nganye kwaye inika i-gram ezingama-6 zizonke nge-100. Ukongeza, la mafutha awanasurated kwaye alunge kakhulu emzimbeni wethu. Phakathi kwazo kukho omega 6 kunye omega 3.
Ngokumalunga nokutya kwekhalori, kuyafana neekhalori ezinokutya okuziinkozo kodwa ziqulathe Inani elincinci lee-carbohydrate. Kwelinye icala, iquinoa ibonakaliswa ngumxholo wayo omkhulu wefayibha ofikelela kwiigram ezili-15 kwigramu ezili-100. Kodwa ayipheleli apha, iquinoa ityebe kakhulu ngecalcium, zinc, potassium, iron kunye nephosphorus. Ikwanayo necystine, tryptophan kunye methionine. Ibhalansi yamafutha, isitashi kunye neproteyini iyamangalisa ngokwenene kwaye ngakumbi ukuyifumana kukutya okuncinci.
Izibonelelo ezininzi zequinoa
- Njengoko besesitshilo, yeyona ndlela isebenzayo kuyo nayiphi na ingqolowa kuba kufanelekile kubalulekile nakuphi na ukutya yomntu ongadibaniyo ne-gluten
- Ngenxa yomxholo wefayibha ephezulu kunye nesalathiso se-glucose esezantsi, kunjalo ilungele abantu abanesifo seswekile okanye abo bafuna ukunciphisa umzimba ngokutya ukutya okunesondlo kunye nokusempilweni
- Uncedo lawula amanqanaba e-cholesterol yomzimba
- Thintela ukuqhina
- Kwabadla imifuno, iquinoa kufuneka isetyenziswe rhoqo kuyo amanqanaba eproteni kunye nokuba ngumthombo olungileyo wentsimbi esekwe kwizityalo
Uyitya njani iquinoa
Iinkozo zeQuinoa zihlala zisetyenziselwa ukuziguqula umgubo. Zosiwe zityunyuzwe. Lo mgubo ungasetyenziselwa ukwenza iidessert kunye nobuninzi bezonka. Incasa oyishiyayo iyafana naleya ye walnut.
Ukroba iimbotyi inokuba ngumbono olungileyo wokuhamba nazo iyogathi okanye iglasi yobisi. Inako kananjalo Bilisa, kodwa ngenxa yoku, imbewu kufuneka ihlanjwe ngaphambili ngamanzi amaninzi kwaye ihlikihlwe ngobunono ngezandla ukuze kususwe umaleko okhuselayo, kuba ukuba olo luhlu lucocekileyo lugcinwa, lushiya incasa ekrakra. Akufanele zifakwe emanzini, kodwa zihlanjwe kwaye zihlanjwe.
Ukuyibilisa, landela inkqubo efanayo yerayisi, phakathi Imizuzu eyi-15 nengama-20 iquinoa iya kuba ilungele ukutyiwa. Ungazilungiselela zonke iindidi zeesitya, ukusuka kwiisaladi, ukujija-uqhotse ngemifuno, nkqu neehambhega. Lukhetho olufanelekileyo lokufaka ioatmeal kwisidlo sakusasa. I-flavour yayo ihamba kakuhle kwaye iguquguqukayo. Iqhelana nazo zonke iintlobo zezitya kwaye kulula kakhulu ukuyisebenzisa.
Iquinoa kufuneka igcinwe kwi indawo entsha neomileyo. Ukugcina ngokufanelekileyo kuyacetyiswa ukuba uyigcine kwisitya sokungena ngaphakathi. Zombini iinkozo kunye nomgubo. Ngale ndlela, inokuhlala iinyanga ezininzi. Njengomdla wokuqaphela ukuba emva kophando oluninzi koku kutya, iquinoa ingenisiwe yokutya koosomajukujukuIgama elisetyenziswe zii-Incas ukuyibumba kwakhona liqinisekisiwe kwakhona: "Iinkozo zoMama".