Menene Quinoa (KEEN-wah)?
Quinoa (KEEN-wah) shine dan kankanin "Chenopodium quinoa," wani tsire-tsire da ya shafi alayyafo, chard, da beets. Yana da asali ne a kudancin Amirka kuma yana da matukar muhimmanci ga abincin da tsohon zamanin Inca yake.
A yau quinoa an girma a Kanada da Amurka da kuma a kudancin Amirka. Yana da kyauta mai mahimmanci na "hatsi" ba tare da amfani da 'yanci ba saboda halaye masu dacewa.
Quinoa shine Maɗaukaki Maɗaukaki na "Ginin Kare"
Quinoa yana da mafi girma a furotin fiye da yawan hatsi "hatsi".
Wannan yana nufin cewa quinoa ya ƙunshi dukkanin amino acid 9 da muke bukata don lafiyar jiki. Kwayoyin sunadarai a cikin quinoa, ba kamar wasu sunadarai na shuka ba, an dauke su sosai sosai, kamar sunadarai sunadarai a madara.
Quinoa yana da Fats lafiya
Quinoa abu ne mai kyau na "muhimman kayan acid" - Omega 3 da omega 6 mai albarka. Yana da mahimmin bayani na Vitamin E, muhimmin antioxidant.
Ma'adinai Ma'adinai na Quinoa
Quinoa yana da mahimmanci a cikin manganese kuma yana da kyau magnesium, ƙarfe, da jan karfe. Hanyoyin da jan karfe sun zama dole don aikin wani antioxidant mai karfi da ake kira superoxide dismutase.
Quinoa yana da ƙananan a Carbs fiye da GF Grains
1 kofin quinoa ƙunshi 109 grams na carbohydrates. A kwatanta 1 kofin farin shinkafa ya ƙunshi 148 grams na carbs da sorghum ya ƙunshi 143 grams. Idan kuna ƙoƙari ku rage yawan abincin carb a cikin abincin ku marar amfani , kuyi kokarin musanya sashi na shinkafa ko sorghum a girke-girke da quinoa.
Source: Cibiyar Nazarin Harkokin Kasuwancin Aikin Noma ta USDA
Oxalates a Quinoa
Quinoa, kamar alayyafo, berries, kwayoyi, wake, hatsi, cakulan da baki shayi ne high a oxalates, wani rukuni na "Organic acid." An ba da abinci marar sauƙi mai sauƙi ga yanayin kiwon lafiya da yawa wanda ya hada da yanayin da zai haifar da duwatsu masu koda.
Idan kun kasance a kan rashin cin abinci mai sauƙi, ya kamata ku tattauna abubuwa masu tasiri na ƙara quinoa zuwa cin abinci tare da likitan ku.
Saponins a Quinoa
Quinoa tsaba suna dauke da abu mai laushi da ake kira "saponin" wanda ya kamata a tsabtace shi da kyau kafin a dafa shi tare da cikakke tsaba da kwayoyi. Hanyar mafi sauki don wanke quinoa tsaba shi ne sanya su a raga strainer kuma kurkura a karkashin ruwan sanyi har sai foamy saura bace.
Yaya ake amfani da Quinoa?
An yi amfani da Quinoa a cikin shaguna na abinci da wasu manyan shaguna a cikin gidan kasuwa a matsayin hatsi, flakes, gari da kayan abinci. Quinoa yana samuwa a cikin kewayon iri iri daga orange, ruwan hoda da rawaya zuwa purple da baki. Yellow to haske, masu launin shudi da launuka masu launin launin fata ne iri-iri mafi yawan samuwa a cikin samfurori marasa kyauta.
Wasu tallace-tallace suna sayar da kayan tsaba da yawa a cikin ƙwayoyi masu yawa. Zai fi dacewa kada ku sayi hatsi mai yalwaci daga ƙwayar ruwa mai yawa saboda hadarin haɗin giciye tare da hatsi mai yalwaci.
Cooking tare da Quinoa
- Cook 1/2 kofin dukan, rinsed quinoa a 1 kopin ruwa na kimanin 15 minutes don creamy, nutty-dandanawa high gina jiki karin kumallo hatsi.
- Ana iya amfani da furanni na Quinoa a matsayin hatsi mai-dafa abinci kuma za a iya ƙara su da kuma girke-girke .
- Sauya cikakke quinoa don shinkafa a cikin shinkafa pilaf girke-girke da kuma bulgur a cikin tabouleh girke-girke.
- Ƙara kayan gari na quinoa zuwa gari marar yisti wanda ya hada da ingantaccen gina jiki, ma'adinai, da kuma fiber.
- Quinoa yana rage ƙarar yisti kuma an fi amfani da shi a ƙananan girke-girke mai yisti amma yana aiki sosai a cikin girke-girke GF don kukis, muffins, pancakes da pizza kullu.
Gluten-Free Recipes tare da Quinoa
- Gluten-Free Flour Mix
- Ganyayyaki Girkawa Quinoa Salad
- Low Fat Quinoa Pilaf
- Quinoa, Tuna da Chladpea Salad
- Kayan Quinoa Recipes daga Quinoa Corporation
Sources:
Abubuwan da ke faruwa da ƙidaya da ƙananan ƙira - Gidajen Ganye da Tsarin Yin amfani , Peter Belton, John Taylor, Springer, Berlin, 2002, shafi na 93-118
- Abincin Mafi Girma na Duniya
- Cibiyar Quinoa