Izitayela ezintsha ziveza ukudla okusha obekulokhu kuqinile futhi okulungele ukuhlala. Sikhuluma nge-quinoa noma i-quinoa. Ukudla okufana nokusanhlamvu okuqukethe i- amaprotheni amabili kunamanye okusanhlamvu okuvamile, amavithamini eqembu B, amaningi amaminerali, amafutha anempilo nama-carbohydrate ambalwa kakhulu. Ngaphezu kwalokho, ukutshalwa kwe-quinoa kwenziwa ngaphandle kokusebenzisa izibulala-zinambuzane, imininingwane ebaluleke kakhulu futhi evumayo. Lokho kusho, ngubani ongeke afune ukwazi kabanzi ngalokhu okusanhlamvu okuyigugu futhi azuze kuzo zonke izakhiwo zawo?
Lokhu kudla okusha okwenziwe kithina sekuthandwa ngendlela yokuthi ngisho i-FAO (United Nations Food Organisation) iqokiwe ku 2013 unyaka wequinoa.
Ivelaphi?
I-Quinoa, i-quinua noma i-kinwa akuyona into entsha, mhlawumbe eyalabo abahlala eSpain kepha iminyaka engaphezu kwengu-5.000 XNUMX, i-quinoa ibiyingxenye yokudla okuyisisekelo kwabantu baseNingizimu Melika. Umkhiqizo abantu basePeruvia, abaseBolivia, abase-Ecuador kanye nabase-Argentina abahlale benawo engqondweni.
AmaInca ayincoma le nhlamvu ayibiza ngokuthi "Inhlamvu Yomama" ngoba kwakuwukuphela kokusanhlamvu abakulima ngaphambi kokuba abanqobi baseSpain bafike bashintshanisa amasimu abo ngebhali nokolweni.
Singayitholaphi?
I-Quinoa ayitholakali kuzo zonke izitolo ezinkulu, yize njengoba ngishilo ukuthi seyivele igciwane futhi izikhungo eziningi sezivele zinayo. Izikhala ze-naturist ne-dietetic zinakho lokhu kudla. Mhlawumbe ukungazi lokhu okudliwayo kwenza singakunaki futhi singakuboni ezitolo ezinkulu.
Izakhiwo zeQuinoa
IQuinoa uhlamvu, imbewu enezici zokusanhlamvuKungakho yaziwa njenge-pseudocereal kepha akuyona. Akufakiwe emndenini osanhlamvu kepha ngaphakathi kweQuenopodiaceae, okungukuthi, umndeni ofanayo nowezinyosi. Ngakho-ke, i-quinoa ayinayo i-gluten futhi iyenza kube ukudla okubalulekile kwama-celiacs.
Uma kuqhathaniswa nokusanhlamvu okuvamile, i-quinoa iyona leyo umnikelo wamaprotheni owengeziwe unawoIqukethe amagremu ayi-16 nge-100 futhi inika ingqikithi yama-gramu ayi-6 wamafutha ku-100 ngamunye. Phakathi kwazo kukhona i- i-omega i-6 futhi i i-omega i-3.
Ngokuphathelene nokudla kwekhalori, kuyefana namakhalori okusanhlamvu kodwa anawo inani elingaphansi lama-carbohydrate. Ngokulandelayo, i-quinoa ibonakala ngokuqukethwe kwayo kwe-fiber ephezulu efinyelela kuma-gramu ayi-15 ngamagremu ayi-100. Kepha akugcini lapha, i-quinoa icebe kakhulu nge-calcium, i-zinc, i-potassium, i-iron ne-phosphorus. Ibuye ibe ne-cystine, i-tryptophan ne-methionine. Ukulingana kwamafutha, isitashi namaprotheni kuyinto engakholeki ngempela futhi kubaluleke kakhulu ukuyithola ekudleni okuncane kangako.
Izinzuzo eziningi ze-quinoa
- Njengoba sishilo, kuyindlela evumeleke kakhulu kunoma yikuphi okusanhlamvu ngakho kufanele kube njalo esisemqoka kunoma yikuphi ukudla yomuntu ongazwani ne-gluten
- Ngenxa yokuqukethwe kwayo kwe-fiber ephezulu kanye nenkomba ye-glucose ephansi, kunjalo ekahle kubantu abaphethwe yisifo sikashukela noma labo abafuna ukunciphisa isisindo ngokudla okunomsoco nokunempilo
- Siza lawula amazinga e-cholesterol womzimba
- Vimbela ukuqunjelwa
- Kwabadla inyama, i-quinoa kufanele idliwe njalo kuyo amazinga wamaprotheni nokuba ngumthombo omuhle wensimbi esuselwa ezitshalweni
Ungayidla kanjani i-quinoa
Izinhlamvu ze-Quinoa zivame ukusetshenziselwa ukuziguqula zibe yi- ufulawa. Ziyosa futhi zichotshoziwe. Le mpuphu ingasetshenziselwa ukwenza kophudingi nenqwaba yezinkwa. Ubumnandi obushiyayo bufana nobuka-walnut.
Ukosa ubhontshisi futhi kungaba umqondo omuhle ukuhambisana nawo nge iyogathi noma ngengilazi yobisi. Kungenzeka futhi thumba, kepha ngenxa yalokhu, imbewu kufanele ihlanzwe phambilini ngamanzi amaningi bese ihlikihlwa kamnandi ngezandla ukuze kususwe ungqimba oluvikelayo abanalo, ngoba uma leyo ngqimba encane igcinwa, ishiya ukunambitheka okumunyu. Akufanele zifakwe emanzini, kepha zigezwe futhi zihlanzwe.
Ukuyibilisa, landela inqubo efanayo yelayisi, phakathi Imizuzu engu-15 nengu-20 i-quinoa izobe isilungele ukudliwa. Ungalungisa zonke izinhlobo zezitsha, kusuka kumasaladi, ukugovuza-gazinga ngemifino, ngisho nama-hamburger. Kuyindlela enhle ukufaka i-oatmeal esikhundleni sebhulakufesi. Ukunambitheka kwawo kubushelelezi futhi kuyahlukahluka. Ivumelana nazo zonke izinhlobo zezitsha futhi kulula kakhulu ukuyisebenzisa.
I-quinoa kufanele igcinwe ku- indawo entsha neyomile. Ukuze kulondolozwe kahle kuhle ukuthi uyigcine esitsheni esingangeni moya. Kokubili okusanhlamvu nofulawa. Ngale ndlela, ingahlala izinyanga ezimbalwa. Njengokulangazelela ukwazi ukuthi ngemuva kophenyo oluningi ngalokhu kudla, i-quinoa ingenisiwe kokudla kosomkhathi, igama elisetshenziswe ama-Inca ukuyibumba liyaqinisekiswa futhi: "Inhlanyelo Yomama".