Kedu Quinoa (KEEN-wah)?
Quinoa (KEEN-wah) bụ obere mkpụrụ nke "Chenopodium quinoa," osisi nke metụtara spinach, chard, na beets. Ọ bụ obodo dị na South America ma bụrụ ihe dị oké mkpa nri na-eweta oge ochie Inca.
Taa quinoa toro na Canada na US nakwa na South America. Ọ bụ "ọka" ndị ọzọ na-adịghị eri nri n'ihi àgwà ndị na-edozi ahụ.
Quinoa bụ Isi Iyi nke "Protein zuru ezu"
Quinoa bu protein karia otutu nkpuru "cereal".
Nke a pụtara na quinoa nwere ihe niile dị mkpa amino acid dị anyị mkpa maka ahụ ike. A na-ewere protein ndị dị na quinoa, n'adịghị ka ụfọdụ ndị na-edozi ọgwụ, dị ka digestible, dị ka digestibility nke ndị na-edozi ahụ na mmiri ara ehi.
Quinoa nwere anụ dị mma
Quinoa bụ ezigbo osisi nke "oké abụba asịdụ" - omega 3 na omega 6 abụba acids. Ọ bụkwa ihe dị mma nke vitamin E, ihe dị mkpa antioxidant.
Nchịkwa ịnweta nke Quinoa
Quinoa bụ nnukwu elu na manganese ma bụrụ ezigbo isi iyi nke magnesium, ígwè, na ọla kọpa. Osisi na ọla kọpa dị mkpa maka ọrụ nke antioxidant dị ike nke a na-akpọ superoxide dismutase.
Quinoa bụ Lower na Carbs karịa Ọtụtụ GF ọka
1 iko quinoa nwere 109 grams nke carbohydrates. N'iji tụnyere iko nke osikapa ocha nwere 148 grams nke carbs na sorghum nwere gram 143. Ọ bụrụ na ị na-agbalị ịdabata ọdịnaya carb nke nri nri gluten-free , gbalịa itinye akụkụ nke osikapa ma ọ bụ sorghum na ntụziaka na quinoa.
Isi: USDA Research Research Laboratory Data Data
Oxalates na Quinoa
Quinoa, dị ka akwụkwọ nri, tomato, mkpụrụ, agwa, grains, chocolate na black tii dị elu na oxalates, otu "organic acid". A na-edozi nri na-adịghị ala ala n'ihi ọtụtụ ọnọdụ ahụ ike gụnyere ọnọdụ nke ịkpụpụta akụrụ.
Ọ bụrụ na ị nọ na nri dị ala, ị ga-atụle ihe ndị nwere ike ịbịnye quinoa na nri gị na dọkịta gị.
Saponins na Quinoa
Quinoa osisi nwere ilu-akatabi okpo ihe a na-akpọ "saponin" nke kwesịrị ka a juputara rinsed anya tupu isi nri na dum quinoa osisi. Ụzọ kachasị mfe iji kpochaa quinoa osisi bụ itinye ha n'ime ntupu na ịsacha n'okpuru mmiri dị jụụ ruo mgbe ọfụfụ na-apụ n'anya.
Kedu ka esi jiri Quinoa ere?
A na-ere Quinoa n'ahịa nchekwa nri na ụfọdụ ụlọ ahịa nnukwu ụlọ ahịa dị ka mkpụrụ ọka, flakes, ntụ ọka na ngwaahịa ọka. Quinoa dị n'ụdị mkpụrụ nke agba mmanụ, pink na odo ka odo odo na nwa. Yellow na-acha ọkụ, nke nwere mkpụrụ osisi na-edozi ahụ bụ ụdị dịgasị iche iche dị na mkpụrụ ahịa gluten.
Ụfọdụ ụlọ ahịa na-ere mkpụrụ quinoa dum na nnukwu ụlọ. Ọ kachasị mma ka ị ghara ịzụta mkpụrụ ọka gluten-free site na bọtịnụ dị ukwuu n'ihi ihe ize ndụ nke ịmịkọrọ mkpụrụ na graut gluten.
Nri na Quinoa
- Nri 1/2 iko dum, richaa quinoa na 1 iko mmiri maka ihe dị ka nkeji 15 maka creamy, nutty-tasting high protein breakfast cereal.
- A pụrụ iji flakes quinoa mee ihe dị ka nri ọka nri na-esi nri ma nwee ike ịgbakwunye ya na pancake na ntụ ọka .
- Gbanyee quinoa maka nri osikapa na osikapa na akwukwo nri na akwukwo nri na tabouleh.
- Tinye ntụ ọka quinoa na ntụ ọka gluten na-ejikọta iji melite protein, ịnweta, na ọdịnaya fiber.
- Quinoa na-ebelata olu nke achicha eko achịcha ma jiri ya mee ihe n'ụzọ dị mma n'ọtụtụ ntụ ọka achicha koro eko ma na-arụ ọrụ nke ọma na ntụziaka GF maka kuki, muffins, pancakes na pizza mgwakota agwa.
Gluten-Free Recipes na Quinoa
- Gluten-Free Flour Mix
- Agụ na-eri anụ nke Quinoa Salad
- Abụba abụba Quinoa Pilaf
- Quinoa, Tuna na Chickpea Salad
- Nchịkọta Quinoa Recipes sitere na Quinoa Corporation
Isi mmalite:
Nkọwapụta na Ihe Ndị Nri Na - adịghị Ejikọta - Njirimara Mkpụrụ na Njiji Njikwa , Peter Belton, John Taylor, Springer, Berlin, 2002, p. 93-118
- Ihe oriri kachasị mma n'ụwa
- Ụlọ ọrụ Quinoa