Kunyange zvazvo quinoa inowanzoonekwa sehuyo huse (yakangofanana nemafuta akachena nguva dzose, ruzi rutsvuku nemamwewo zviyo zvakadai segorosi nebhari), iyo imbe mbeu, asi inokwanisa kugadzirirwa sezviyo zvakakwana semupunga kana bhari . Edza chidimbu chesadidi, kana kushandira mushonga wekurima-fry pamusoro pequinoa yakagadzirwa pane rice. Kana, kana uri kutsvaga chinhu chakareruka, yakakwirira-purotini yakagadziriswa pfungwa, shandura yako inowanzo oatmeal kune dzimwe quinoa flakes , iyo inobika nokukurumidza.
Quinoa inowedzera zviyo zviyo zvevanhu vazhinji nekuda kwezvikonzero zvakawanda:
- Chokutanga, zvinotora nguva shoma kuti zvibike kupfuura zvimwe zviyo zvose uye kunyange vabiki vanokurumidza kupfuura mupunga: Quinoa inotora maminitsi gumi kusvika ku15 kuti ubike.
- Chechipiri, quinoa inofarira zvikuru pachayo, kusiyana nemamwe zviyo zvakadai semashire kana teff . Wedzera imwe yamafuta omuorivhi, gungwa remunyu uye juisi yemononi kana kuti gashiki uye iwe wakanaka kuenda. Wedzera kugunzva mbiriso yezvokudya kana Parmesan cheese uye iwe pachako uine kudya. Kana kuti zvimwe rutivi rwomukati.
- Pakupedzisira, yezviyo zvose, quinoa ine mapuroteni akakwirira zvikuru, saka yakakwana yezvirimwa uye vegans. Quinoa inopa zvose mapfumbamwe anokosha amino acid, zvichiita kuti ive protein yakakwana.
- Unoda chikonzero chechina chekuda quinoa? Quinoa ndeye guten-isina uye chelesterol-isina zvokudya zvakakwana, ndiyo kosher yePaseka uye inenge iri nguva dzose yehupenyu.
Culinary ethnologists ichava nehanya kuziva kuti quinoa yaive zvokudya zvekudya zvezviuru zvemakore muAsestie yekuSouth America semumwe wezvirimwa zvishomanana izvo Incas yekare yakasimwa panzvimbo dzakakwirira zvakadaro.
Sezvo zvakadaro, quinoa inowanzobvumirwa kuti ive yezviyo zvekare - ndiko kuti, inorimwa nenzira imwechete iko zvino yakave mamakumi emakore akapfuura.
How To Cook Quinoa
Quinoa iri nyore kubika. Iwe unogona kugadzirira quinoa zvakafanana nenzira yaunogadzirira rizi. Kufukidzira nemvura kana yemucheka muto uye kuimisa pamusoro pehupakati hwehutatu kusvikira zvishoma, anenge maminitsi gumi nemashanu, zvichikupa vaviri vanokurumidza kukurudzira.
Kana kuti, nzvimbo 1 chikamu cheinoa kusvika kumativi maviri emvura mumupunga wako cooker.
Nutritional Content ye Quinoa
Maererano neCalorieCount, 1/3 mukombe wequinoa yakabikwa ine 160 makorikori, 2,5 gramu emafuta, 3 gramu ye fiber uye 6 gramu eprotheni.
Kutenga kweQuinoa
Tenga quinoa muzvikwama zvizhinji kana kubika kanhi yezvokudya zvekudya zvepanyama, kana kuti uiwane paIndaneti. Vazhinji vanodarika vatengesi vari kuchengeta quinoa mazuva ano. Tarisa maitiro ezvokudya zvemarudzi aisle (dzimwe nguva iri pedo nemukoma nebhari), kana iwe unogona kuzviwana pedyo nemupunga uye pasta.
Zvaungaita neQuinoa
Imwe yenzira dzakakurumbira yekugadzirira quinoa ndeyekuwedzera mamwe magogu uye kupfeka kuti uite nyore nyore quinoa saladi . Iwe unogonawo kuedza kushandura mucheka mutsvuku wequinoa pamwe nemhando ipi zvayo yezvirimwa zvinokurudzira-fry, kana kuisimudza mune chero ipi zvayo yakabikwa mupunga . Quinoa inogadzirawo chikafu chinotyisa chekudya kwemazuva ano, chakafanana ne oatmeal. Heano nzira dzechinomwe dzekudya quinoa kwekudya kwekudya zvekudya uye dzimwe nzira dzokubika cheinoa , kusanganisira chii chaungaita nechetoin quinoa .
Shandisa quinoa munenge chero rupiro rupiko runodana rizi kana imwe yezviyo zvakakwana, zvakadai semirizi saladi, mapepa ekubika mapepa kana mapirasi. Iwe unogona kuedza kuchengetedza imwe saga yakagadzirwa kuti idikire mu saladhi, kana kuti gadzirirai zvimwe kuenda mufiriji yako kuti uwedzere kune chero chinhu chipi nechipi.
Kutumidzwa: KEEN-wah kana KEE-nuh-wah