Quinoa

description

Quinoa shine hatsin hatsi mai kama da buckwheat-mahaifar shuka a Kudancin Amurka. Kamar buckwheat, quinoa ba hatsi bane amma nau'in fure - don haka bai ƙunshi gluten ba. Hanyar dafa abinci mafi sauƙi ita ce dafa tafasa.

Amfanin quinoa shine amino acid ɗin sa ya cika (sabanin alkama ko shinkafa). Hakanan, quinoa yana da ƙarancin kalori, matsakaiciyar glycemic index, furotin mai yawa-har zuwa 14-16 g a cikin 100 g busassun hatsi, fiber, da microminerals da yawa.

Quinoa shine amfanin gona na hatsi na dangin Amaranth. Mahaifin quinoa shine Amurka ta Tsakiya - wannan hatsi, tare da masara da tsaba, shine tushen abincin Inca. Quinoa yanzu yana girma a cikin ƙasashe da yawa na duniya.

Saboda quinoa ba hatsi bane, bashi da alkama, furotin na alkama wanda zai haifar da cutar abinci. Hakanan, quinoa misali ne na hadadden carbohydrates waɗanda ke da fa'ida don gudanar da nauyi da kuma rage kiba.

Dandanon dandano na musamman da kekashewar jiki ya sanya ya yiwu a shirya kyawawan jita-jita daga quinoa - duka suna tafasa alawar da amfani da ita a cikin salads ko kayan kwalliya na kayan lambu. Masu cin ganyayyaki musamman suna son quinoa don cikakken bayanin amino acid.

Bayani - a takaice:

• hatsi na hatsi
• free gluten-free
• yana da cikakken bayanin amino acid
• mai arziki a cikin bitamin da kuma ma'adanai

Tarihin Quinoa

An gudanar da aikin noman tsire-tsire na herbaceous fiye da shekaru dubu 3, kuma a yau quinoa yana girma a Chile da Peru. Duk da tarihinta na ƙarni da fa'idodi masu kima, shukar ta zama abin mantawa da bai cancanta ba kuma ta maye gurbinsu da ƙarin kayan abinci na zamani.

Haihuwar quinoa ta biyu a Amurka da cikakkiyar masaniyar Turawa da samfur mai mahimmanci ya koma 1987. Sarki Juan Carlos na Spain da matarsa ​​sun yaba da “samfurin manoma”. Masarautar ta fitar da hatsi zuwa Yammacin Turai da yankin jihohin Commonwealth.

A yau, quinwa (quinoa), ko “hatsi na zinariya” na tsohuwar Aztec, yana girma a Bolivia, Peru, da Uruguay. Kusan kashi 90% na yawan amfanin gonar ya tafi Amurka ne, kuma wani ɓangare ne na mahimman samfur ya ƙare a wasu ƙasashe na duniya.

Bambance-bambancen girbin hatsi sananne ne ba kawai a cikin asalin ƙasar ba, har ma a Turai, Asiya, Arewacin Amurka, da Kanada. Quinoa yana ɗaya daga cikin thean tsirarun abinci na tsirrai masu ɗabi'a: a duk faɗin duniya, gwaje-gwajen kwayar halitta tare da hatsi ba bisa ƙa'ida ba, har ma da haɓaka yawan amfanin ƙasa da kariya daga kwari.

Ofimar tsoffin tsirrai suna da yawa har UNESCO ta ayyana 2013 shekarar quinoa.

Abun ciki da abun cikin kalori

100 g busassun quinoa ya ƙunshi 102% na darajar manganese na yau da kullun, 49% na darajar magnesium, 46% na phosphorus, 30% na jan ƙarfe, 25% na baƙin ƙarfe, 21% na zinc, 16% na potassium, da 12% na selenium. Manuniya sun wuce ba kawai alkama da shinkafa ba har ma da buckwheat. Quinoa yana daya daga cikin abincin shuka mai wadataccen ƙarfe.

• Sunadaran: 14.12 g.
• Kitse: 6.07 g.
• Carbohydrates: 57.16 g.

Abun kalori na quinoa shine adadin kuzari 368 a cikin gram 100.

Amfanin quinoa

Quinoa ya ƙunshi antioxidants da phytonutrients waɗanda ke yaƙi da ƙwayoyin cuta kyauta kuma suna hana ci gaban ƙwayoyin kansa. Babban antioxidant na jan quinoa iri-iri shine flavonoid quercetin - ana kuma samun sa a cikin buckwheat kuma ana samun sa a cikin jan berries da yawa.

Ta amfani da yau da kullun, quercetin yana haɓaka a cikin jiki, a hankali yana ƙaruwa da ƙarfin quinoa. Bayan yin tasiri a matsayin antioxidant, yana da amfani don taushi anti-mai kumburi, anti-rashin lafiyan, analgesic, da magani mai kantad da hankali.

Amfanin lafiyar quinoa

Quinoa yana da cikakkun bayanan abinci mai gina jiki saboda baya rasa abubuwan gina jiki yayin girki. Rawar da ake takawa ne da cewa, ba kamar shinkafa ba, wanda ake amfani da abinci mai gina jiki a cikin kwasfa (ba a amfani da shi wajen dafa abinci na yau da kullun), kowane ƙwayar quinoa tushen abinci ne na bitamin da kuma ma'adanai.

• yana da ma'aunin glycemic a matsakaici
• mara alkama kuma yana aiki azaman maye gurbin alkama
• jagora cikin abubuwan gina jiki a cikin hatsi
• cikakken bayanan amino acid - mai mahimmanci ga masu cin ganyayyaki
• babban abun ciki na lysine, ya zama dole don haɗakar collagen
• ya ƙunshi mai yawa narkewa fiber

Yadda za a zabi

Yayinda quinoa masu launuka masu haske suna da kyau duka don amfani azaman gefen abinci kuma don ƙarawa zuwa kayan da aka toya (a cikin garin fulawa). Nau'in ja da baƙi suna da ɗaci mai ɗaci, mai ɗanɗano - tare da kwasfa mai ƙwanƙwasa akan haƙoran. Bugu da ƙari, duhun launi, yawancin quinoa crunches.

A gefe guda, tricolor quinoa (cakuda iri uku daban daban) suma sun ɗanɗana ɗaci - kuna buƙatar la'akari da wannan kafin siyan. Wannan bambancin ya fi dacewa da salads - duk da haka, idan kuna son ɗanɗano mai haske, ana iya amfani dashi azaman farin quinoa na yau da kullun.

Quinoa shine nau'in hatsi na hatsi wanda yake kusa da buckwheat tare da fa'idodin kiwon lafiya. Yana da matsakaicin matsakaici na glycemic kuma yana cikin furotin, ƙwayoyin kayan lambu, fiber, da kuma antioxidants na halitta. Duk wannan yana sanya quinoa wani muhimmin abin ci mai gina jiki ga masu cin ganyayyaki da waɗanda ke neman rasa nauyi.

Quinoa cutarwa

A wasu lokuta, quinoa, ban da fa'idodi, na iya zama cutarwa: rage shayar wasu ma'adanai da tsokanar duwatsu. Amma irin wadannan matsalolin galibi sukan taso ne idan muka sarrafa hatsi yadda ya kamata kafin mu dafa; ko kuma idan an yi amfani da shi sosai. Don kauce wa sakamako mara kyau, dole ne ku kurkura kuma ku jiƙa quinoa da kyau.

Saponins suna da sakamako biyu a jiki. Suna da kayan aikin kwalliya, inganta aikin pancreas, da cire cholesterol. A lokaci guda, saponins suna da guba. Amma suna nuna irin wannan kaddarorin ne kawai idan anyi amfani dasu da yawa. A matsakaiciyar allurai, abubuwan ba zasu cutar da jiki ba. Adadin saponins a cikin hatsi mai ladabi ya ragu ƙwarai.

Mata masu shayarwa, musamman a watan farko, kada su ci hatsi na musamman. Kodayake quinoa bazai cutar da jarirai ba, mun sani kadan game da tasirin sa akan jarirai.

Saɓani ga quinoa ya bayyana a cikin rashin haƙƙin mutum game da samfurin, cholecystitis, pancreatitis, taɓarɓarewar ulcers, gastritis, da kuma shekarun da bai gaza shekaru biyu ba. Ya kamata ku yi amfani da shi da hankali idan akwai gout, cholelithiasis da urolithiasis, cututtukan koda.

Ku ɗanɗani halaye

Bayan haɗuwa da quinoa, gourmets da yawa na iya yanke shawarar cewa tasa ba ta da dandano mai daɗi da ƙamshi na musamman. Amma banbancin wannan samfurin ya ta'allaka ne akan iya haɓaka ɗanɗano manyan jita -jita na nama, kifi, ko kayan lambu, don bayyana ƙanshinsa a haɗe tare da man shanu ko kirim cikakke.

"Aroanshin sabo ne na ciyawa, ofarfin iskar dutsen tare da ƙarancin ƙoshin lafiya" - wannan shine yadda zamu iya sanin ɗanɗano na quinoa. Tsarin hatsi mai sauƙin shirya kyakkyawan tushe ne na manyan kwasa-kwasan zafi da sanyi, kayan ciye-ciye, da kek.

Quinoa a cikin kayan kwalliyar abinci na ƙasashe daban-daban

A cikin Aztec da Inca dafa abinci, akwai ɗaruruwan girke-girke tare da hatsi masu ma'ana da sarrafawa na quinoa. Kusan duk jita-jita sun haɗa da wannan samfurin shuka mai mahimmanci. Amma ƙwararrun masana dafuwa daga ƙasashe daban-daban suna ƙirƙirar samfuran da ke da alaƙa da ɗanɗano da ƙimar abinci mai gina jiki, waɗanda ke ƙasa:

• A Spain, quinoa sanannen maye gurbin shinkafa ne a paella;
• Ga Italiya, dafaffen hatsi yana da ɗanɗano da man zaitun, kuma ana ƙara adadin barkono mai ɗumbin yawa da tumatir busassun rana;
• A Girka, salatin hatsi ja ko baƙar fata tare da ƙananan cuku mai taushi, tumatir, da kayan ƙanshi yana cikin tsarin abinci mai gina jiki.

Shirye-shiryen samfurin kusan bai bambanta da noman shinkafa na gargajiya ba. Da farko, muna wanke hatsi daga ragowar saponin, kuma an cire ɗan haushi, an cika shi da ruwan zafi a cikin rabo na 1: 1.5, kuma an tafasa shi na mintina 15-20.

Amfani da quinoa:

• A matsayin cikawa a kwasa-kwasan farko;
• Don shirya taro don shayar da kaji da kayan lambu;
• Kamar haske gefen abinci da dumi salads;
• Don ƙara rubutu na iska na musamman zuwa kayan zaki da sabo.

Miya da kayan abinci na gefe ya kamata suyi amfani da hatsi na quinoa, kuma a cikin salatin, nau'ikan kayan baƙi da ja suna da asali.

Yadda ake dafa quinoa?

Na farko, yakamata a tsabtace hatsi da kyau don kawar da haushi da bushewa. Bayan haka, zaku iya fara dafa abinci. Zai taimaka idan kun dafa quinoa kamar yadda kuka saba shinkafa ko buckwheat porridge. Don gilashin hatsi ɗaya, kuna buƙatar ɗaukar gilashin ruwa biyu. Dafa hatsi na kimanin mintuna 15 a kan ƙaramin zafi har sai duk ruwan ya ƙafe. Sa'an nan kuma ƙara man a porridge da gishiri. Hakanan zaka iya soya hatsi a cikin kwanon rufi don haɓaka dandano.