Iinyani ezingezizo malunga neQuinoa ubusoloko ucinga ukuba ziyinyani

I-Cacringer Calculator

Ukuba ukrobile ngokutya kwakho kwePinterest mva nje, ngokuqinisekileyo uyazi iquinoa. Le mbewu incinci ilayishwe ngezakha mzimba kwaye iphefumlele iiblogger zempilo kunye nezokutya ukuba zihlanye ngeendlela zokupheka isaladi yequinoa, uqweqwe lwepitsa, kunye nedessert.

Ukuthambekela kwethu kwiquinoa kusekutsha nje. Ngapha koko, kule minyaka ilishumi idlulileyo ixabiso lequinoa iphindwe kathathu ngenxa yemfuno ephezulu. Ngelixa sithanda ukudibanisa izitya ezimnandi kunye nequinoa, uninzi lwethu alwazi kakhulu ngayo. UQuinoa ubonile isabelo sayo esifanelekileyo samarhe kunye nemibono ephosakeleyo, ke masingene siphande ezinye zezo nyaniso zibubuxoki.

Intsomi: IQuinoa yingqolowa

Ngenxa yokuba uninzi lwethu lusebenzisa iquinoa endaweni yee-carbs, sicinga ukuba iquinoa yingqolowa, kodwa ayisiyiyo. 'Sibiza iquinoa ngengqolowa epheleleyo, kodwa iyimbewu,' isondlo kunye nomqeqeshi wokupheka Libby Mills usetyenziso lweWindows kwi- Ivenkile yeWindows , MS, RD undixelele. 'Ngenxa yeempawu ezinesitatshi, ikwahlelwa kunye nokunye ukutya okunesitatshi ... njengeembotyi, iilentile, ii-ertyisi ezomisiweyo, iitapile kunye ne-oatmeal.'



Imbewu yequinoa ivela kwisityalo esifana nesipinatshi. Ivela kwisityalo esinamagqabi esivela kwingingqi yeAndes eMzantsi Merika. Esi sityalo sinxulumene ngokusondeleyo nesipinatshi kunye ne-amaranth, kwaye imbewu ingaphekwa ngendlela efanayo nerayisi, utshilo umongameli kunye nomseki ongumququzeleli we-I Heart Keenwah Ravi Jolly. 'Abamkeli bendlela engenazinkozo kunye nepaleo bakhululekile ukuba batye iquinoa njengenxalenye yesondlo esifanelekileyo.'

Inkolelo: Iquinoa iqulethe i-gluten

Ukuba unesifo se-celiac okanye ubuntununtunu be-gluten, kunokwenzeka ukuba wenze uphando lwakho kwaye uyeke isitatshi esifana nesonka kunye neepasta. Nangona kunjalo, iquinoa akufuneki ihambe kuluhlu lwakho olungavunyelwanga. Ngelixa isisitatshi, iquinoa ikhuselekile kwabo bangayityiyo i-gluten.

'Kuba iquinoa iqulethe isitatshi, abantu bahlala becinga ukuba njengezinye iinkozo ezipheleleyo, iquinoa inegluten,' ndatsho uMills. 'Kodwa, iquinoa ngokwendalo ayinagluten kwaye iyanyamezelwa ngabo banobuntununtunu besifo kunye nesifo esiqhelekileyo.'

Ukuhlaziywa kwe-pizza hut meaty marinara

Intsomi: Kuthatha ixesha elide ukupheka iquinoa

Enye inyama yenkomo abantu abaninzi abanayo ngequinoa kukuba kuthatha ixesha elide ukupheka. Uninzi lwethu lunokukhetha ukuphosa irayisi emhlophe esitovini kunye nokutya isidlo sangokuhlwa kwimizuzu nje embalwa. Nangona kunjalo, iquinoa ayithathi ixesha elide kunelo, kwaye izibonelelo ngokuqinisekileyo kufanelekile.

'Iquinoa ayithathi thuba lide ukuyilungisa,' ingcali yezidlo Becky Kerkenbush Ndixelelwe ngu-MS. 'Inokuphekwa ngaphantsi kwemizuzu eli-15, kanti irayisi emdaka ingathatha imizuzu engama-30.'

Intsomi: IQuinoa iza ngemibala emithathu

Xa ndikhangela iquinoa kwivenkile yokutya, ndihlala ndidibana neentlobo ezimhlophe, ezimnyama, kunye nobomvu. Nangona kunjalo, kukho uluhlu olukhulu phaya. UQuinoa akamhlophe nje, utshilo uKerkenbush. Kukho iintlobo ezili-100 zequinoa kubandakanya obomvu, omhlophe, omnyama, pinki, ngwevu, mfusa, luhlaza, kunye neorenji. '

Iindidi ezahlukeneyo zequinoa zinokungcamla ngokwahlukileyo kancinci. 'Zikhona ngobuchwephese iindidi zequinoa, kwaye abathengisi bamazwe angaphandle bahlule ezi ndidi zibe ziintsapho ezintathu zemibala: mhlophe, bomvu kwaye mnyama,' ucacisile uJolly. 'Kwintsapho emhlophe yequinoa, umzekelo, kukho iintlobo ezahlukeneyo zomhlophe ezinamagama amnandi anje IToledo kwaye lubhelu . Ezona ndidi zamandulo zeendlalifa zequinoa zivela eBolivia. Iquinoa yaseBolivia ikwabizwa ngokuba yiRoyal Quinoa, exabise ubungakanani bayo obukhulu bembewu kunye neprofayili yayo eyahlukileyo, ngelixa ezinye iindidi ziyinquinoa eqhelekileyo. '

Intsomi: IQuinoa inencasa ekrakra

Njengomdla wokufunda ibhlog yokutya, ndifunde amaxesha amaninzi ukuba iquinoa inencasa ekrakra. Nangona kunjalo, iquinoa yona ayinabukrakra. Ngokwenyani, kunokuba ngathi uziva ubukrakra kuyo yonke imithombo yeendaba engalunganga malunga nencasa yayo. Iquinoa ihlala ineengubo kwimbewu enokuthi ingcamle ubukrakra kwabanye.

Xa ilungiswe ngokufanelekileyo, iquinoa kufuneka incasa njengembewu yesesame okanye i-peanuts. Ukuba iquinoa yakho iyabukrakra, kusenokwenzeka ukuba ifuna ukuhlanjwa ukuze isuse isambatho esikrakra se-saponin. Ingumhlaba okanye ingca yindlela iquinoa enencasa ngayo kwindawo ekrwada, kodwa iquinoa kufuneka inyosiwe ngaphambi kokuba ibiliswe, utshilo uNtliziyo uKeenwah uMlawuli weNtengiso uNatalie Slater. Cinga ngomehluko phakathi kwepeanut eluhlaza kunye nepeanut eyosiweyo- enye inencasa engcono, akunjalo? Iquinoa eyomileyo kufuneka ifakwe i-toasted ide inuke njengembewu yeesame eyosiweyo, emva koko ihlanjwe, emva koko ibiliswe. ' Ngelixa ukugcoba kukongeza inyathelo elongezelelekileyo, inako ukumpompa incasa yendalo entle.

Intsomi: IQuinoa yinto entsha yokutya okuphezulu

Nangona iquinoa ibonakala ngathi ayivelanga ndawo kule minyaka imbalwa idlulileyo, akukho nto intsha ngayo. Iquinoa ngenene yi imbewu yakudala abantu bebesitya kangangeenkulungwane. Ikhula kakuhle kumhlaba ohlwempuzekileyo kunye nemozulu eyomileyo. 'Iquinoa ayisiyonto iphezulu yokutya okanye ifad,' ucacisile uKerkenbush. 'Abantu bebesitya iquinoa ngaphezulu kweminyaka engama-4,000.'

Ke ngaphandle kokutya kwakho okuhle kwe-Instagram kwezitya ze-quinoa smoothie, amafama aseBolivia ayesendleleni phambi kwethu.

Ikhekhe lokutya lekhekhe lokuxuba ikhekhe

Intsomi: Amafama eQuinoa awanakho ukuyitya

Njengoko ukuthandwa kwequinoa kuye kwanda kwiminyaka elishumi edlulileyo, amahemuhemu aqala ukujikeleza malunga nokuba yintoni ebifunwayo ngamafama ahluphekayo. Saqala ukuva ukuba ngenxa yemfuno ephezulu, amaxabiso equinoa anyukile kakhulu kangangokuba abalimi bequinoa ngokwabo bebengasenako ukuyitya imbewu. Nangona kunjalo, oku kwakungeyonyani. Ukunyuka kwamaxabiso equinoa kwakuthetha kanye inzuzo eninzi kumafama amancinci.

'Ukwanda kowe-2013 kwiquinoa (isiphumo soManyano lweZizwe eziManyeneyo' sokusungula iphulo loNyaka weHlabathi weQuinoa) kukhokelele ekunyukeni ngokukhawuleza kwexabiso lequinoa. Nangona kunjalo, uninzi lwe-boom luxhamle abantu kwimimandla ekhulisa i-quinoa eBolivia nasePeru, utshilo uJolly. Amafama abenako ukutyala inzuzo engaphezulu kwiziseko zophuhliso nakwizixhobo zokulima. Abahlali basezidolophini, ngokuchaseneyo, babengenachaphazeleka kangako kukunyuka kwamaxabiso equinoa, benikwa amandla okutya ukutya okubandakanya umhlaba jikelele njengerayisi kunye nepasta ngaphezulu kwequinoa. '

Inxalenye enye yala marhe yayinyani nangona kunjalo. Amafama eQuinoa aqala ukutya iquinoa encinci, kodwa hayi kuba bengenakukwazi ukuyifumana. Banciphisile, kuba ekugqibeleni banakho ukuthenga ezinye iintlobo zokutya. 'Elo yayilixesha apho abavelisi abancinci babesebenza kakuhle kwaye babenezinto ezininzi,' umphandi kunye nombhali uTanya Kerssen uxelelwe Ixesha . Umcimbi wequinoa obiza kakhulu ukuba amafama angatya awuchanekanga. Iyabacaphukisa abantu apha. '

Intsomi: Ibango lequinoa lilungile kumafama amancinci

Ngelixa ibango lequinoa lithethe ishishini elikhulu kumafama amancinci kule minyaka idlulileyo, ngelishwa iyatshintsha. Njengamashishini amakhulu athatha kancinci ukuthengisa, bayakwazi ukuxabisa amafama amancinci. 'IQuinoa ibe yinto yorhwebo kwihlabathi liphela, kwaye nangona abanye abalimi kunye neenkampani bezenzile, ikwabangele iingxaki ezininzi kubantu abasemhlabeni, kumafama amaninzi aseBolivia,' iKerssen uxelelwe Ixesha . 'Le ayisiyonto ikhethekileyo kwiquinoa; Yiyo loo nto amafama amancinci esokola emhlabeni wonke. '

Intsomi: IQuinoa ibonelela ngeprotein oyifunayo

Iquinoa iye yaziwa njengeyona ndawo iphambili yokutya kwipaneli yayo yezityebi kunye nenqanaba elipheleleyo leeprotein. 'Abantu bayazi ukuba iquinoa yiprotein yomthombo elungileyo eneegram ezisibhozo ngekomityi, kodwa abaqondi ukuba yiprotein epheleleyo, oko kuthetha ukuba iqulethe zonke iibhloko zeamino acid eziyimfuneko,' ucacisile uMills. 'Oku akuqhelekanga, kuba uninzi lweenkozo luphelelwe yi-amino acid lysine.'

Nangona iyiprotein epheleleyo, iquinoa ayinakho ukubonelela ngeprotein oyifunayo ngosuku. Ngelixa iquinoa iqulethe zonke i-amino acid ezilithoba (iiyunithi ezenza iprotheyini efanelekileyo), oku kwenza iquinoa kukutya okuxineneyo okunesondlo, ayisiyiyo iprotein egcweleyo. Kwiigram ezisibhozo zeprotheyini kwikomityi nganye, iquinoa ayinakubekwa isitofu ngokuchasene neprotewe enzima yelizwe lokutya njengenkukhu ecekethekileyo (iigram ezingama-45 ngekomityi nganye), ityhuna (40 iigrem), okanye amaqanda (30 grams), 'Ingcali yezondlo kunye noMphandi Imephu yezeNkcubeko UHayley Ellis undixelele. 'Iquinoa ngokuqinisekileyo inesondlo kwaye inokuba yinxalenye elungileyo yokutya okunempilo, kodwa ungalindelanga ukuba ikuncede upakishe umsipha okanye wenze iprotein yakho yokutya imihla ngemihla.'

Yimalini ubulungu kwiindleko

Intsomi: IQuinoa kuphela endaweni yerayisi

Ngelixa iquinoa ipheka ngokukhawuleza njengelayisi, inokusetyenziselwa izitya ezahlukeneyo. 'IQuinoa sisisitye esixineneyo nesixineneyo. Ngelixa inokuphekwa ngendlela efanayo nerayisi, inokusetyenziselwa ukupheka iiresiphi, ukutya okuziinkozo okushushu, iziselo, igranola, kunye nokutya okulula, 'kwabelwe uJolly.

Ngexesha elizayo xa usesitolo, sebenzisa iipaseji kwaye ukhangele umgubo wequinoa, iiflakes, ubisi kunye nokunye. Le mbewu incinanana iyayenza yonke.

Iclaloria Calculator