Zvinoratidzika sezvose zviri kuziviswa se "quinoa itsva" uye zvakadaro, hapana chei "itsva quinoas" isati yasvika pakuzivikanwa kweiyo chaiyo quinoa. Chokutanga chaiva mapira , saka chaive teff , uye pane imwe nzvimbo imomo freekeh .
Asi kunyange pasina imwe yezviyo zvekare zvekare zvakatora mutengesi nenzira imwechete se quinoa , zvakadini kana iyo quinoa itsva yakangofanana neyokubva kune imwe yemhando? Tinogona kungova nehitsva itsva!
Ndiri kutaura nezve kaniwa !
Chii chinonzi kaniwa? Iko kaniwa yakafanana nequinoa here?
Kaniwa (akadudzwa kah-nyee-wah), isiri yakazara. Kufanana nekinoa, kaniwa ndiyo chaiyo mbeu uye kwete yezviyo, saka haina gluten-isina. Dry kaniwa inotarisa zvikuru sediki, auburn brown quinoa. Mbeu yacho duku, uye tarisa zvishoma se teff. Yakagadzirwa, inofananidzwa, zvakanaka, zviduku zve quinoa.
Zvisinei, kaniwa haina kufanana nequinoa, kunyange yakafanana chaizvo. Kuvhiringidzika kungangodaro hakusi nekuda kwekufananidzwa kwavo muzita asi zvakare nekuti vanhu vazhinji vanowodana kaniwa "baby quiona". Zvechokwadi, apo ini ndakatenga kaniwa pa Whole Foods, inosungirirwa se "baby quinoa" pamutero wangu. Rega ndive akajeka: Kaniwa uye quinoa zvakabatana, asi hazvisi chinhu chakafanana, kunyange zvazvo kaniwa inonzi "mwana quinoa" inonzi colloquially.
Asi usarega izvi zvichikunyengera iwe! Kaniwa inowedzera kufadza kune kudya kwako, zvisinei kuti unonzwa sei pamusoro pequinoa!
Sezvakaita quinoa, kaniwa inobvawo kune Andes muPeru uye yave iri huru yezvokudya zvekugara kwezvizvarwa, chete kuti ichangobva kuwanikwa neWest palettes. Kunyange zvazvo ichinzwika zvakafanana uye inotarisa zvakafanana, kaniwa uye quinoa zviri zviviri zvinomera zvakasiyana.
Kubika ne kaniwa: Kubika sei kaniwa
Kaniwa inogona kubikwa zvakadai seyimwe imwe yezviyo zvose zvakasimwa mumvura kusvika zvishoma.
Pheka kaniwa mu 1: 2 chiyero chemvura. Izvozvo zvinoreva kuti mukombe wose wekaniwa, shandisai makapu maviri emvura. Simmer kaniwa stovetop kwemaminitsi gumi nemashanu, zvichikonzera dzimwe nguva, kusvikira zvinyorova uye mvura yakasviba. Kaniwa inogonawo kubikwa mukikoni yakakwirira kusvika kwemaawa maviri.
Muhupenyu hwangu, kaniwa haina "kuputika" nenzira imwechete iyo quinoa inoita, asi hainawo kufanana semashiripiti kana teff. Kana iwe uchida zvimwe zvekudya zvekudya kaniwa, gadzira mbeu mumukaka kana mukaka wa soy kwemaminitsi makumi maviri uye uwedzere shuga shoma kana sweetener pamwe nemichero mutsva kana makungu nemafuta akaomeswa.
Imwe mukombe wekaniwa yakaoma inobereka zvinokwana 2 makapu akabikwa.
Vamwe vanhu vanokurudzira kugadzira kaniwa mune imwe sketi skillet kwemaminiti maviri kana maviri vasati vamboita, asi ini pachedu handiwani kuti danho iri rakawedzera rinowedzera chinhu kumunda wakagadzirwa.
Kufungisisa zvokuita nekaniwa? Edzai sekuti iwe ungashandisa chero imwe yezviyo zvizere: Wedzerai zvishoma kune muto unomesa, chengetedza zvimwe kuwedzera mapuroteni uye fiber kune bhinzi rakawanda, kuwedzera veggies nekupfekedza kuita kaniwa pilaf ine utano, kana kuti pamusoro payo ne iwe unofarira mishonga ye curry kana sopy-stir-fry, kureva, sezvaunogona kuita newaini yakachena yakagadzirwa.
Kaniwa Recipes
Kaniwa inogona kushandiswa munenge chero rupiro rupiro runodana quinoa.
Edzai mumashizha, masobho, kana pilafs. Wedzerai zvishoma kune burrito, enchilada, chili kana stew. Heano mamwe mashomanana mamwe mapeji aKaniwa kana uchida kufemerwa:
- Easy Kaniwa uye Bean Salad
- Kaniwa Coconut Winter Salad
Kaniwa Nutritional Information
Maererano neCalorieCount, 1/4 mukombe wakaoma kaniwa (kana pamusoro pe 1/2 mukombe yakabikwa) ine 160 makorikori uye kunenge 1 gramu yemafuta. Sezvokudya zvinomera, inowanzo cholesterol isina uye isina mafuta akazara. Kaniwa yakaderera mu-calorie, inenge isina mafuta-yakasununguka, yakakwirira mufiber uye mapuroteni uye inonyanya kunakira dhi, kunyanya kune vemiri uye vegans.
Heino kupera kwakakwana kwehutano hwe 1/4 mukombe wakaoma kaniwa:
Makorori: 160
Fati: 1 gramu
Sodium : 110mg
Carbohydrates : 30g
Dietary Fiber: 3g
Zvokudya: 0g
Protein: 7g
Vitamini A 0%, Vitamin C 0%, Calcium 4% · Iron 60%
Mamwe mavara epellings : Kaniwa dzimwe nguva anonzi canawa, cañihua, qañiwa, mwana quinoa, uye anonyatsotsanangurwa kañiwa (ane tilde pamusoro pe n)