Hutano chikafu mafambiro - quinoa

Quinoa (inodudzwa kuti "keen-wah") imbeu ine moyo wakawanda, ine mapuroteni, inofungidzirwa nevazhinji kunge tsanga. "Mbeu izere" ine zvese zvekutanga zvezviyo kana mbeu, ichiita chikafu chine hutano uye chakakwana kupfuura tsanga yakanatswa kana yakagadziriswa. Quinoa iri mumhuri imwechete yemichero neSwitzerland chard, sipinashi, uye shuga beet.

Quinoa haina guten, uye hupfu hwakatsiva hupfu hwegorosi. Nyoro uye nutty yakavhenekerwa, quinoa inogona kunakidzwa munzira dzakawanda.

NEI ZVAKANAKIRA KWAKO

Quinoa yakafuma mumapuroteni. Iyo ine ingangoita zvakapetwa kaviri huwandu hweprotein hunowanikwa muoats, pamwe neyakawedzera fiber uye iron. Quinoa ipuroteni yakakwana. Izvi zvinoreva kuti ine zvese zvipfumbamwe zvakakosha maamino acids (anovaka mapuroteni) anodiwa nemuviri wako asi asingakwanise kuzviitira ega.

Iwe unoda protein mukudya kwako kubatsira muviri wako kugadzirisa maseru uye kugadzira matsva. Mapuroteni akakoshawo mukukura uye kukura munguva yehucheche, kuyaruka, uye nhumbu. Quinoa yakakwira mapuroteni zvirimo inoita iyo sarudzo yakanaka panzvimbo yemupunga uye imwe yakakwira-makabhohaidhiretsi, mashoma-mapuroteni zviyo, kunyanya kune vanhu vane chirwere cheshuga.

Quinoa zvakare yakanaka sosi ye potassium, iyo iwe yaunoda yemasuru uye mapuroteni kuvaka, kuchengetedza kurova kwemoyo nguva dzose, uye mamwe akawanda mabasa emuviri. Inopa mamwe mavitamini uye zvicherwa zvakare.

Quinoa ine akawanda antioxidants, seaya anowanikwa mumabriji. Antioxidants anobatsira kudzivirira kukuvara kwesero. Izvi zvakakosha pakurapa, pamwe nekudzivirira chirwere uye kuchembera.

Kana iwe uine chirwere chechiliac, kana uteedzere kudya kwe-gluten-isina, quinoa isarudzo huru. Iyo haina gluten.

Quinoa ine mafuta-ane hutano mafuta ayo anogona kubatsira kuwedzera yako "yakanaka cholesterol." Iri kuzadza uye kurongedza punch inovaka muviri mune shoma shoma.

ZVAKAITWA SEI

Quinoa inogona kubikwa nekudyiwa nenzira dzakawanda. Iwe unozofanirwa kuimisa mumvura senge mupunga. Wedzera 1 chikamu quinoa kune maviri zvikamu zvemvura kana stock uye simmer kusvika nyoro, kwemaminitsi gumi nemashanu.

Kuwedzera quinoa kuchikafu chako:

• Wedzera zvakabikwa quinoa kune yako saladhi, masobho, kana pasita ndiro.
• Gadzira iri padivi dhishi. Funga nezvequinoa semupunga wako mutsva. Sungai yakabikwa quinoa nemakwenzi, bhinzi, miriwo, uye mwaka uye shandira pamwe nechikafu chako. Wedzera puroteni ine hutano sehuku kana hove kana ukasarudza.
• Shandisa upfu hwequinoa pane hupfu hwegorosi mumufini yako, mapakeke, makuki, kana chero nguva yaunobheka.

Kana quinoa yapedza kubika, iwe uchaona tambo dzakakomberedzwa dzakakomberedza tsanga imwe neimwe. Gadzira batch hombe yequinoa yakabikwa uye uichengete mufiriji kusvika kwevhiki. Inodziya zvakanaka. Tora icho kunze kwekudya kwakawanda sezvaunenge uchida.

KO KUDZIDZA QUINOA

Mazhinji makuru ezvitoro anotakura masaga equinoa muchikamu chavo chemupunga kana muzvikamu zvavo zvechisikigo kana zvekudya. Iwe unogona zvakare kutenga quinoa furawa, pasta, uye zviyo zvigadzirwa. Quinoa inogona zvakare kutengwa online kana kune chero chitoro chekudya chehutano.

Kune anopfuura zana zana marudzi equinoa. Asi iwe unenge ungangoona yero / yenyanga dzenzou, tsvuku, kana nhema quinoa muzvitoro.

Zvisina kubikwa, unogona kuzvichengeta mudura rako kwemwedzi yakati wandei. Shandisa mudziyo usina kudzivirira kana bhegi rekuchengetedza.

BUDZA

Kune zvakawanda zvinonaka zvekubika uchishandisa quinoa. Heino imwe yaunogona kuedza.

Quinoa-Yakatemerwa Tomate

(Inoburitsa mana servings. Kushandira saizi: 1 madomasi, ¾ mukombe (180 milliliters, mL) yekuzadza)

Zvinoshandiswa

• 4 ari pakati (2½ inches, kana 6 masentimita) madomasi, akacheneswa
• 1 tablespoon (tbsp), kana 15 mL, mafuta omuorivhi
• 2 tbsp (30 mL) matsvuku eiii, akachekwa uye akachekwa
• 1 kapu (240 mL) yakabikwa yakavhenganiswa miriwo - senge mhiripiri, chibage, karoti, kana pizi (yakasara yakasununguka)
• 1 mukombe (240 mL) quinoa, yakashambidzwa *
• 1 mukombe (240 mL) yakaderera-sodium huku muto
• ½ avocado yakaibva, yakasvuurwa uye kutemwa (ona muromo)
• ¼ teaspoon (1 mL) pasi pepuru nhema
• 1 tbsp (15 mL) itsva parsley, yakashambidzwa, yakaomeswa, uye yakatemwa (kana 1 teaspoon, kana 5 mL, yakaoma)

Mirayiridzo

1. Preheat oven kusvika ku 350ºF (176.6ºC).
2. Cheka misoro yetomatisi wozadza mukati. (Iyo pulp inogona kuchengetedzwa kuti ishandiswe mutomato muto kana muto, kana salsa.) Isa madomasi parutivi.
3. Pisai mafuta mupoto mupakati nepakati-yakanyanya kupisa. Wedzera hanyanisi, uye gadzira kusvikira vatanga kunyevenuka, kwemaminetsi anenge 1 kusvika ku2.
4. Wedzera yakabikwa miriwo, uye kupisa kuburikidza, inenge imwe 1 kusvika 2 maminetsi.
5. Wedzera quinoa, uye gadzira zvinyoro nyoro kusvikira hwanhuwirira, ingangoita maminetsi maviri.
6. Wedzera huku muto uye uuye kumota. Deredza kupisa uye vhara iyo pani. Pheka kusvikira iyo quinoa yatora ese emvura uye yakanyatso kubikwa, maminetsi manomwe kusvika gumi.
7. Kana iyo quinoa yakabikwa, bvisa muvharo uye zvinyoro nyoro quinoa neforogo. Zvinyoro zvinosanganisa muavocado, pepper, uye parsley.
8. Nekuchenjerera zvinhu nezve ¾ mukombe (180 mL) yequinoa mune yega nyanya.
9. Isa madomasi pakabheka, uye ubike kwemaminitsi gumi nemashanu kusvika makumi maviri, kana kusvika madomasi apisa mukati mese (madomasi anogona kuiswa pamberi uye kubikwa gare gare).
10. Shumira nekukurumidza.

Nutrition chokwadi

• Makorori: 299
• Mafuta akazara: 10 g
• Mafuta akaguta: 1 g
• Sodium: 64 MG
• Yese fiber: 8 g
• Mapuroteni: 10 g
• Carbohydrate: 46 g

Kunobva: National Mwoyo, Mapapu, uye Ropa Institute. Kudya kwakanaka kwemhuri. utano.nhlbi.nih.gov/pdfs/KTB_Family_Cookbook_2010.pdf

Zvikafu zvine hutano - goosefoot; Zvikafu zvishoma zvine hutano - quinoa; Kurera uremu - quinoa; Kudya zvine hutano - quinoa; Wellness - quinoa

Troncone R, Auricchio S.Celia chirwere. Mune: Wyllie R, Hyams JS, Kay M, eds. Chiremba Gastrointestinal uye Chirwere Chiropa. 5 ed. Philadelphia, PA: Elsevier; 2016: chits. 34.

van der Kamp JW, Poutanen K, Seal CJ, Richardson DP. Iyo HEALTHGRAIN tsananguro ye 'yakazara zviyo'. Chikafu Nutriti Res. 2014; 58. PMID: 24505218 pubmed.ncbi.nlm.nih.gov/24505218/.

Zevallos VF, Herencia LI, Chang F, Donnelly S, Ellis HJ, Ciclitira PJ. Uturu hwemhedzisiro mhedzisiro yekudya quinoa (Chenopodium quinoa Willd.) Mune echiliac varwere. Ndiri J Gastroenterol. 2014; 109 (2): 270-278. PMID: 24445568 pubmed.ncbi.nlm.nih.gov/24445568/.

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