Chii Chininoa (KEEN-wah)?
Quinoa (KEEN-wah) mbeu duku ye "Chenopodium quinoa," simiti inobatana nesipinashi, chard, uye beet. Iyo inowanikwa kuSouth America uye yakanga iri chinhu chinokosha chikafu chekugadzirwa kwekare kweInca.
Nhasi quinoa inokura muCanada uye kuU.S. uyewo kuSouth America. Ihwo hunozivikanwa husingawanikwe ne "gluten" isina "zviyo" nekuda kwehutano hwahwo.
Quinoa ishoko rakanaka re "Complete protein"
Quinoa yakakwirira mumapuroteni kupfuura akawanda e "cereal" mbeu.
Izvi zvinoreva kuti quinoa ine zvinhu zvese zvinokosha zvine amino acid izvo zvatinoda zvehutano. Mapuroteni mu quinoa, kusiyana nemamwe mapuroteni emichero, anoonekwa seanochera zvikuru, akafanana nekudya kwepuroteni mumukaka.
Quinoa Iine Mafuta Akanaka
Quinoa ishoko rakanaka remiti "rinokosha mafuta akawanda" - omega 3 uye omega 6 fatty acids. Ichowo chitubu chakanaka cheVhitamin E, inokosha inopikisa antioxidant.
Mineral Content ye Quinoa
Quinoa inonyanya kukwirira mumanganese uye inewo nzvimbo yakanaka ye magnesium, iron, uye mhangura. Manganese nemhangura zvakakosha nokuda kwebasa re antioxidant rine simba rinonzi superoxide dismutase.
Quinoa inonzi Low muCarbs kupfuura GF Zvizhinji
1 mukombe wequinoa ine 109 gramu yemakhahydrates. Mukuenzanisa 1 mukombe yemucheka mutsvuku une 148 gramu ye carbs uye maburi ane 143 gramu. Kana uri kuedza kuderedza chigunwe checarb chekudya kwako kwe-gluten , edza kushandura chikamu chemupunga kana mabhurosi muzvipfeko ne quinoa.
Kubva: USDA Agriculture Research Service Nutrient Data Laboratory
Oxalates muQuinoa
Quinoa, seminopinashi, majiki, marimu, nyemba, zviyo, chokoti uye yetii yakasviba yakakwirira mu-oxalates, boka re "organic acids." Mhuka yakaderera-oxalate inorayirwa kune huwandu hwehutano hwemamiriro ezvinhu kusanganisira chimiro chekuumba mafungiro emakumbo.
Kana iwe uri pane zvakaderera-kudya, unofanirwa kukurukura zvinogona kuitika zvekuwedzera quinoa kune kudya kwako nachiremba wako.
Saponins muQuinoa
Mbeu dzequinoa dzine chinhu chinoshungurudza chinonzi "saponin" chinofanira kucheneswa zvachose tisati tabibika nemiti yakakwana ye quinoa. Nzira iri nyore yekugeza mbeu dzequinoa ndeyokuisa mumashini emukati uye kushambidza pasi pemvura inotonhorera kusvikira zvinyoro zvinoputika zvinopera.
How Quinoa Sold?
Quinoa inotengeswa munzvimbo dzezvokudya zvehutano uye mamwe mabhuku makuru ezvokudya zviyo sezviyo zvakakwana, mafuta, upfu uye mune pasta zvigadzirwa. Quinoa inowanikwa mumhando yembeu yemirau kubva kumaruva, machinwa uye machena kusvika kupepuru uye mutsvuku. Girafu kusvika kune chiedza, michero yakaita ruvara uye marimu ndiyo yakasiyana-siyana inonyanya kuwanika mumagadzirwa asina gluten.
Mamwe mabhuku anotengesa mbeu yakazara yequinoa muzvikwama zvakawanda. Zvakanakisisa kuti tisatengese mbeu dzisina gluten kubva pamabheji akawanda nekuda kwengozi yekusvibiswa kwepamusoro nemaguta ane gluten.
Kubika neQuinoa
- Ika 1/2 mukombe wakakwana, rinsed quinoa mu 1 kapu yemvura kwemaminitsi gumi nemashanu kwechingwa, nutty -viravira purotini yakakosha kudya kwekudya.
- Quinoa flakes inogona kushandiswa sekutsanya-kubika zviyo uye inogona kuwedzerwa pancake uye waffle recipes .
- Itai zvose zvinokonzerwa nequinoa yeiri mu rizi pilaf mapepa uye bulgur mu tabouleh recipes.
- Wedzera furawa yequinoa kune futi ye-gluten-isina kusanganiswa kunatsiridza mapuroteni, mineral, uye fiber.
- Quinoa inoderedza ivhu re mbiriso yekudya uye inonyatsoshandiswa mune zviduku zvishoma muzvokudya zvechingwa zvinodya mbiriso asi inoshanda zvakanaka muGF mapepipes for cookies, muffins, pancakes uye pizza bundu.
Gluten-Free Recipes ne Quinoa
- Yakagadzirwa neGemitade-Free Flour Mix
- Vegetarian Greek Quinoa Salad
- Low Fat Quinoa Pilaf
- Quinoa, Tuna uye Chickpea Salad
- Kuunganidza kweQuinoa Recipes kubva kuQuinoa Corporation
Sources:
Pseudocereals and Less Less Cereals - Zvivigiro zveGirasi uye Zvimwe Zvinoshandiswa , Peter Belton, John Taylor, Springer, Berlin, 2002, mapeji 93-118
- Zvokudya Zvakawandisa Munyika Yose
- The Quinoa Corporation