Quinoa

Description

ʻO Quinoa kahi hua palaoa pseudo e like me ka buckwheat - ka homeland o ka mea kanu ma ʻAmelika Hema. E like me ka buckwheat, ʻaʻole ka quinoa kahi cereal akā he hua pua - no laila ʻaʻohe ona gluten. ʻO ke ala kuke maʻalahi ʻo ia e hoʻolapalapa i ka porridge.

ʻO ka pōmaikaʻi o ka quinoa ka piha o kāna amino acid haku mele (ʻaʻole like me ka palaoa a me ka laiki paha). Eia kekahi, he haʻahaʻa haʻahaʻa kalori ko ka quinoa, kahi papa kuhikuhi glycemic kaulike, ka nui o nā protein - a i 14-16 g no 100 g o nā cereal maloʻo, fiber, a me kekahi mau microminerals.

ʻO Quinoa kahi hua palaoa pseudo o ka ʻohana Amaranth. ʻO ka homeland o quinoa ʻo Central America - ʻo kēia cereal, me nā hua kulina a me chia, ke kumu o ka papaʻai a ka Inca. Ulu ʻo Quinoa i kēia manawa i nā ʻāina he nui o ka honua.

Ma muli o ka quinoa ʻaʻole he cereal, ʻaʻohe mea gluten, kahi protein protein hiki ke hana i nā meaʻai āpau o ka meaʻai. Eia kekahi, ʻo kahi quinoa kahi laʻana o nā haʻihaʻi paʻakikī e pono ai no ka mālama ʻana i ke kaupaona a me nā papa hoʻoliʻiliʻi kaumaha.

ʻO ka ʻono ʻokoʻa a me ke ʻano crumbly makemake e hiki ai ke hoʻomākaukau i nā ipu ʻono mai ka quinoa - hoʻolapalapa i nā porridge a hoʻohana ia mea i nā salakeke a i nā mea hoʻonani no nā ipu mea kanu. Makemake nui nā mea Vegetarian i ka quinoa no kāna profile amino acid piha.

Wehewehe - i ka pōkole:

• hua palaoa pseudo
• gluten-ole
• Loaʻa iā ia kahi profile amino acid piha
• waiwai i nā wikamina a me nā minelala

Mōʻaukala Quinoa

Ke hoʻomau nei ka mahi ʻana i ka mea kanu waiwai nui ma mua o 3 tausani mau makahiki, a i kēia lā ke ulu nei ka quinoa ma Chile a me Peru. ʻOiai kona mōʻaukala mau kenekulia a me nā pono waiwai nui, ua poina ʻole ka mea kanu a hoʻololi ʻia e nā huahana meaʻai hou.

ʻO ka hānau lua ʻana o ka quinoa ma ʻAmelika Hui Pū ʻIa a me ko ʻEulopa kamaʻāina piha me nā huahana waiwai i hiki mai i ka makahiki 1987. Ua mahalo ka mōʻī Sepania ʻo Juan Carlos a me kāna wahine i ka “huahana mahiʻai”. Ua lawe ikaika aku ke aupuni i ka cereal i ʻEulopa Komohana a me nā mokuʻāina ʻo Commonwealth.

I kēia lā, ulu ka quinwa (quinoa), a i ʻole ka "palaoa gula" o nā Aztecs kahiko ma Bolivia, Peru, a me Uruguay. ʻAneʻane 90% o ka huina hua i hele i ʻAmelika Hui Pū ʻIa, a ʻo kahi hapa wale nō o ka huahana waiwai e pau i nā ʻāina ʻē aʻe o ka honua.

Kaulana ka lua ʻole o ka hua palaoa ʻaʻole wale ma ka homeland moʻolelo, akā ma ʻEulopa hoʻi, ʻAsia, ʻAmelika ʻĀkau, a me Kanada. ʻO Quinoa kekahi o nā mea kanu maoli i nā mea kanu maʻemaʻe maoli: ma ka honua holoʻokoʻa, kū ʻole i ke kānāwai nā hoʻokolohua kūlohelohe me nā hua kanu, ʻoiai e hoʻonui i nā hua a pale aku i nā mea ʻino.

ʻO ke kumukūʻai o nā hua kanu kahiko he kiʻekiʻe loa i hōʻike ʻo UNESCO i ka makahiki 2013 o ka quinoa.

Ka haku mele a me ka ʻike calorie

100 g o ka quinoa maloʻo i loko o laila ka 102% o ka waiwai o ka manganese i kēlā me kēia lā, 49% o ka waiwai o ka makanekiuma, 46% o ka phosphore, 30% o ke keleawe, 25% o ka hao, 21% o ka zinc, 16% o ka pāhare potassium, a me 12% o selenium ʻOi aku nā mea hōʻailona ʻaʻole wale ka palaoa a me ka laiki, akā ʻo ka buckwheat hoʻi. ʻO Quinoa kekahi o nā meaʻai mea kanu ʻoi loa o ka hao.

• Nā Proteins: 14.12 g.
• Momona: 6.07 g.
• Kālepaʻa: 57.16 g.

ʻO ka nui o ka calorie o ka quinoa ʻo 368 calories no 100 gram.

Nā keu pono o ka quinoa

Aia nā Quinoa i nā antioxidants a me nā phytonutrients e hakakā i nā radical free a kāohi i ka ulu ʻana o nā hunaola maʻi ʻaʻai. ʻO ka antioxidant nui o ka ʻulaʻula quinoa ʻo ka flavonoid quercetin - ʻike ʻia ia i ka buckwheat a loaʻa pū kekahi i nā hua ʻulaʻula he nui.

Me ka hoʻohana mau ʻana, kūkulu ka quercetin i loko o ke kino, e hoʻonui mālie nei i ka ikaika o ka quinoa. Ma waho o ka maikaʻi ma ke ʻano he antioxidant, pono ia no kāna ʻano anti-inflammatory akahai, anti-allergic, analgesic, a me nā hopena sedative.

Nā pono olakino o ka quinoa

He waiwai momona ko Quinoa no ka mea ʻaʻole ia e nalo i ka meaʻai i ka wā kuke. Hoʻokani ʻia ke kuleana e ka ʻoiaʻiʻo, ʻokoʻa ka laiki, kahi e hoʻopili ʻia ai nā meaola i loko o ka pūpū (ʻaʻole hoʻohana ʻia i ka kuke ʻana maʻamau), ʻo kēlā me kēia hua o ka quinoa kahi kumu o nā wikamina a me nā minelala.

• Loaʻa ka papa kuhikuhi glycemic awelika
• gluten-ʻole a lawelawe ma ke ʻano he pani hakahaka
• ke alakaʻi i loko o ka protein i loko o nā cereals
• piha i ka ʻikepili amino acid - mea nui no nā mea kanu mea ʻai
• kahi kiʻekiʻe o ka lysine, pono no ka synthes collagen
• loaʻa ka nui o ka puluniu soluble

Pehea e koho

ʻOiai ʻo ka quinoa ʻāpana māmā e maikaʻi no ka hoʻohana ʻana ma ke ʻaoʻao a no ka hoʻohui ʻana i nā mea i hoʻomoʻa ʻia (i ke ʻano o ka palaoa). Loaʻa i nā ʻulaʻula a me nā ʻeleʻele i kahi ʻawaʻawa, nuttyʻono - me kahi pūpū crunchy ma nā niho. Eia kekahi, ʻo ka pouli o ke kala, ʻo ka nui o nā quinoa crunches.

Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka ʻono o ka tricolor quinoa (kahi hui o ʻekolu mau ʻano like ʻole) - pono ʻoe e noʻonoʻo i kēia ma mua o ke kūʻai ʻana. ʻOi aku kēia kūpono i nā saladi - akā naʻe, inā makemake ʻoe i kahi mea ʻālohilohi, hiki ke hoʻohana ʻia e like me ka quinoa keʻokeʻo maʻamau.

ʻO Quinoa kahi hua pseudo-cereal kokoke i ka buckwheat me nā pono olakino. Loaʻa iā ia kahi helu glycemic awelika awelika a kiʻekiʻe i ka protein, nā mea kanu momona, ka fiber, a me nā antioxidant kūlohelohe. Hana kēia a pau i ka quinoa i mea kōkua nui no nā meaʻai a me nā mea e nānā ana e lilo i ka paona.

Poino ʻo Quinoa

I kekahi mau hihia, ʻo ka quinoa, me ka hoʻohui i nā keu pono, hiki ke lilo i mea hōʻino: hoʻemi i ka lawe ʻana o kekahi mau minelala a hoʻonāukiuki i nā pōhaku. Akā ala kēlā mau pilikia inā hana hewa mākou i ka cereal ma mua o ka kuke ʻana. aiʻole inā hoʻohana nui ʻia. I mea e hōʻalo ai i nā hopena maikaʻi ʻole, pono ʻoe e holoi a pulu maikaʻi i ka quinoa.

He pālua kā Saponins hopena i ke kino. Loaʻa iā lākou nā waiwai choleretic, hoʻomaikaʻi i ka hana o ka pancreas, a hemo i ka cholesterol. I ka manawa like, ʻawahia nā saponins. Akā hōʻike lākou i nā waiwai like inā hoʻohana ʻia lākou i ka nui. I nā kau palena kūpono, ʻaʻole e hōʻeha nā mea i ke kino. ʻO ka nui o nā saponin i ka palaoa i hoʻoheheʻe ʻia e hoʻoliʻiliʻi nui ʻia.

ʻO nā wahine lactating, keu hoʻi i ka mahina mua, ʻaʻole pono e ʻai i nā cereal exotic. ʻOiai ʻaʻole e hōʻeha ka quinoa i nā pēpē, ʻike iki mākou e pili ana i nā hopena i nā keiki hānau hou.

Hōʻike nā mea kūʻē no ka quinoa i ka hoʻomanawanui ʻole o kēlā me kēia i ka huahana, cholecystitis, pancreatitis, exacerbation o ulcer, gastritis, a me nā makahiki ma lalo o ʻelua mau makahiki. Pono ʻoe e hoʻohana me ia me ke akahele i ka hihia o ka gout, cholelithiasis a me urolithiasis, aʻaʻa pathologies.

Nā ʻono ʻono

Ma hope o ka hui ʻana me ka quinoa, he nui paha nā gourmets e hoʻopau paha ʻaʻole loaʻa ka ʻono i kahi ʻono a me kahi ʻala kūikawā. Akā ke kū hoʻokahi o kēia huahana i ka hiki ke hoʻopiha i ka ʻono o nā kīʻaha nui o ka ʻiʻo, ka iʻa, a me nā mea ʻai paha, e hōʻike i kona ʻala i ka hui pū ʻia me ka waiūpaka a ʻaila paha.

"Ke ʻala o nā mea kanu hou, ka ikaika o ka makani mauna me kahi ʻano nutty maalea" - pēlā mākou e ʻike ai i ka ʻono o ka quinoa. ʻO ka cereal hoʻomākaukau maʻalahi kahi kahua maikaʻi loa no nā papa nui wela a me ke anuanu, nā meaʻai māmā, a me nā pā.

ʻO Quinoa i ka culinary arts o nā ʻāina like ʻole

Ma Aztec a me Inca kuke ʻana, aia nā haneli o nā meaʻai me nā kīʻaha kumu a me ka hana ʻia o ka quinoa. Kokoke i nā kīʻaha a pau kēia mea kanu waiwai. Akā ʻo ka poʻe loea culinary mai nā ʻāina ʻē aʻe e hana i nā huahana kūʻokoʻa i ka ʻono a me ka waiwai waiwai, ʻo ia ka lāhui:

• I Sepania, he kuina makemake nui ʻia ka quinoa no ka laiki ma paella;
• No ʻItalia, ʻono nui ʻia nā hua pala i koli ʻia me ka aila ʻoliva, a hoʻohui ʻia kahi helu nui o nā piquant pepa a me nā ʻōmato maloʻo o ka lā;
• I Helene, ʻo kahi salakeke ʻulaʻula a ʻeleʻele paha me ka momona momona momona momona, nā ʻōmato, a me nā mea ʻala i loko o ka ʻōnaehana nutritional.

ʻAʻole ʻokoʻa ka hoʻomākaukau o ka huahana mai ka hana ʻana i ka culinary o ka laiki kuʻuna. ʻO ka mea mua, holoi mākou i nā cereala mai nā koena saponin, a hemo ka ʻawa iki, hoʻopiha ʻia me ka wai wela i ka lakio o 1: 1.5, a hoʻolapalapa ʻia no 15-20 mau minuke.

Nā hoʻohana o ka quinoa:

• Ma ke ʻano he hoʻopihapiha i nā papa mua;
• No ka hoʻomākaukauʻana i ka nui no ka hoʻopili ʻana i nā moa a me nā mea kanu;
• E like me nā kīʻaha ʻaoʻao māmā a me nā saladi mahana;
• No ka hoʻohui ʻana i kahi ʻano airy kūikawā i nā mea i hoʻomoʻa ʻia a hou.

Pono nā supa a me nā ʻaoʻao ʻaoʻao e hoʻohana i nā palaoa quinoa creamy, a i nā salakeke, ʻano ʻeleʻele a me ʻulaʻula o ka huahana ke ʻano maoli.

Pehea e kuke ai i ka quinoa?

ʻO ka mea mua, pono e holoi maikaʻi i nā cereala e kāpae i ka ʻawaʻawa a hoʻomaloʻo. Ma hope o kēlā, hiki iā ʻoe ke hoʻomaka ke kuke. Kōkua inā kuke ʻoe i ka quinoa e like me ka laiki maʻamau a i ʻole ka palaoa buckwheat. No hoʻokahi kīʻaha cereal, pono ʻoe e lawe i ʻelua aniani o ka wai. E kuke i ka palaʻai ma kahi o 15 mau minuke ma luna o ka wela liʻiliʻi a hiki i ka pau ʻana o ka wai. A laila hoʻohui i ka aila i ka porridge a me ka paʻakai. Hiki iā ʻoe ke kāwili i ka palaʻai i loko o ka pā e hoʻonui ai i ka ʻono.