Quinoa Chirimwa chine herbaceous. Ndechemhuri ye chenopodiaceae, uye inoumbwa nemazana akati wandei ezviyo, zvakapfumiswa nerupo mapuroteni emiriwo. Kubva pakupa kwayo simba, iyo quinoa Inowanikwawo nehuwandu hunokosha hwe akakosha amino acids, zvinhu zvinofambisa kugaya uye kusiya pasina mukana mafuta zvakaipa kugara mukati. Pamusoro pazvo, inoonekwa sea pseudocereal ine yakakwirira biological kukosha mapuroteni uye zvakasikwa pasina gluten.
Quinoa ndiyo imwe nzira yekudya hyperproteinic. Uye zvakare, ine yakasarudzika kuravira iyo inokurudzira iwe kuti uidye muhuwandu kana uchinge watanga. Quinoa haina materias mafuta. Mukuwedzera kune izvi, ndizvo urombo mune lipids. Inogona kushandiswa sechinotsiva chero rudzi rwesitachi senge chingwa, pasta uye mupunga. Inobatsira pamusoro 6 g ye fiber / 100 g uye akapfuma mu hierro y magnesio, zvichibatsira kune inonakidza satiating effect mukudzora uremu.
La quinoa Ine chinhu chinovava chinonzi saponin. Icho chikamu chinofukidza mapundu ako. Izvo zvakakosha kubvisa uku kuputira kuitira kuti iyo quinoa inyatso kudyiwa. Kamwe iyo saponin yabviswa, iyo quinoa inogezwa mukati mvura inotonhora uye sukurudza kubvisa chero kuravira kwasara zvinovava.
Inokurudzirwa kuishambidza kakawanda kuti uve nechokwadi kubvisa izere nesaponin. Kana iko kugadzirira kwapera, iyo quinoa inogona kubikwa senge mupunga kana pastaKana iwe usingazivi kugadzira quinoa, unogona kushandisa quinoa hupfu seimwe nzira. quinoa, inowanikwa muzvitoro zvine hunyanzvi.
Mamwe mashoko -
Zvokudya zvinobatsira uye zvakakosha zvinhu
Quinoa inomira pachena pakupa zadzisa mapuroteni (ine ese akakosha amino acids), chimwe chinhu chisingawanikwe mukudya kwezvirimwa. Zviri muropa gluten akasununguka, anoshaya remafuta akawandisa uye inopa micronutrients yakadai hierro, magnesio, zinc uye B mavitamini, uyewo vitamini E. Inogona kunge iine zvisaririra zve lithium zvakasikwa muzviyo.
Su chekudya fiber inokurudzira satiety uye intestinal transit, zvichibatsira kugadzirisa kutora. Yakasanganiswa nayo yakaderera glycemic index, inotsigira zviri nani kutonga kweglucose uye insulin spikes. Muchirevo chekudya kwakadzikama, kushandiswa kwayo kunobatsira kuchengetedza triglycerides pasi pesimba uye kuvandudza mamaki akadai BMI.
Mundima yekudzora uremu, quinoa inopa simba rakasimba uye kugutsikana pasina kudiwa kwezvikamu zvakakura. Mukuwedzera, iyo profil yayo mafuta ane hutano (omega 6 uye omega 3 muhuwandu hudiki) uye yavo bioactive komisheni, senge phytosterols, zvichiita kuti ive sarudzo yakakodzera yehutano hwe cardiometabolic.
Magadzirirwo, kubika, uye kuchengeta quinoa
Kusuka: Isa zviyo musefa yakanaka uye sukurudza pasi pepombi. kusvikira furo ramira kubuda. Geda zvinyoronyoro neruoko kuti ubvise chero saponin yasara.
Basic kubika: shandisa a 1: 2 reshiyo (chikamu chimwe chequinoa kune zvikamu zviviri zvemvura kana muto). Kana yavira, kuderedza kupisa kusvika pakati-pasi uye kubika. 12-15 minutos nechifukidziro, kusvikira zviyo zvashanduka uye "tambo" yekunze inooneka. Quinoa tsvuku y nhema zvinoda mamwe maminetsi mashoma.
Magadzirirwo nemaitiro: Pakagocha bhinzi masekondi mashoma usati wawedzera mvura kuti inakidze; unogona zvakare kuzvimba quinoa mupani inopisa kuti isasa pamusoro peyoghurt kana saladi. upfu hwequinoa Inoshandiswa kuita chingwa, mapakeke kana mabhatiri, uye chinwiwa senge "quinoa mukaka” kusanganisa quinoa yakabikwa nemvura uye kunakirwa nesinamoni kana kuti vanila.
Kuchengeta: Kana ukazvitenga zvakawanda, chengeta zviyo mumudziyo usingapindi mhepo, yakaoma uye isina hunyoro. Yakabikwa, isa mufiriji mumudziyo wakavharwa kana ichidziya uye uidye zviri nani mukati Maawa 24-48Dzivisa kuita condensation kana madonhwe emvura kudzivirira kuvirisa.
Mazano ekushandisa uye maitiro ekubika
Quinoa inobvumira zvakangofanana musanganiswa sezviyo: in salads, masobho, sautéed uye sendiro yeparutivi. Sekosi huru, sanganisa nayo miriwo zvakasiyana-siyana kuwana kudya kwakakwana pasina kudiwa kwenyama.
- Quinoa yakabikwa nemiriwo (asparagus, bhinzi, karoti, leek, pepper, zucchini) uye kupfeka vinaigrette.
- Salads pamwe kanaa, tuna o yai, pamwe nemuriwo unoomeswa nekotapeya.
- Medallion u hamburgers quinoa nezai kana maruva akapwanyika; yakabikwa kuderedza mafuta.
- "Zvitatu zvinofadza" nepizi, karoti, omelette uye sautéed shrimp.
- Yakaputirwa kana muquinoa flakes neyogati yechisikigo uye michero yemangwanani.
Avo vanotarisa kuderedza uremu vanogona kuibatanidza mune yakaringana menyu ine mwero caloric deficit, pamwe chete kuita basa pakati, zvakanaka kurara utsanana uye manejimendi e kushungurudzikaHaisi chigadzirwa chechishamiso, asi ishamwari inosiyana-siyana uye inovaka muviri yakakodzera celiacs, vegetarians uye vegans; kune mamiriro ehutano chaiwo, zvinokurudzirwa kubvunza nyanzvi.
