Yanayin abinci mai kyau - quinoa

Quinoa (wanda ake kira "keen-wah") iri ne mai yalwa, wadataccen furotin, wanda da yawa ke ɗauka a matsayin cikakkiyar hatsi. “Cikakken hatsi” ya ƙunshi duka ainihin sassan hatsi ko iri, yana mai da shi lafiya da cikakken abinci fiye da hatsi da aka tace ko aka sarrafa. Quinoa yana cikin dangin tsire-tsire iri ɗaya tare da chard na Switzerland, alayyafo, da beets na sukari.

Quinoa ba shi da alkama, kuma gari yana da kyau maimakon gari na alkama. Mai ɗanɗano da ɗanɗano mai ƙoshin gaske, ana iya jin daɗin quinoa ta hanyoyi da yawa.

ME YA SA YANA DA KYAU

Quinoa yana da wadataccen furotin. Tana da kusan ninki biyu na adadin furotin da ake samu a cikin hatsi, kazalika da ƙarin fiɗa da baƙin ƙarfe. Quinoa cikakken furotin ne. Wannan yana nufin cewa yana dauke da dukkan muhimman amino acid (tubalin ginin sunadarai) wanda jikinku yake buƙata amma bazai iya yin shi kadai ba.

Kuna buƙatar furotin a cikin abincinku don taimakawa jikin ku don gyara ƙwayoyin kuyi sababbi. Hakanan furotin yana da mahimmanci ga girma da haɓaka yayin yarinta, samartaka, da ciki. Babban adadin furotin na Quinoa ya sanya shi kyakkyawan zaɓi a madadin shinkafa da sauran ƙwayoyin carbohydrate, ƙananan ƙarancin furotin, musamman ga mutanen da ke da ciwon sukari.

Quinoa shima kyakkyawan tushen potassium ne, wanda kuke buƙata don ƙwayar tsoka da gina jiki, riƙe bugun zuciya na yau da kullun, da sauran ayyukan jiki. Yana bayar da wasu bitamin da ma'adanai da yawa.

Quinoa yana da antioxidants da yawa, kamar waɗanda ake samu a cikin berries. Antioxidants suna taimakawa hana lalacewar kwayar halitta. Wannan yana da mahimmanci don warkarwa, da kuma rigakafin cuta da tsufa.

Idan kana da cututtukan celiac, ko bi abinci mara kyauta, quinoa babban zaɓi ne. Ba ya ƙunshe da alkama.

Quinoa yana ƙunshe da ƙwayoyin rai masu ƙoshin lafiya waɗanda zasu iya taimakawa haɓaka 'kyakkyawan cholesterol' naka. Yana cika kuma yana shirya naushi mai gina jiki a cikin ƙarami kaɗan.

YADDA AKA SHIRYA

Quinoa ana iya dafa shi kuma a ci shi ta hanyoyi da yawa. Kuna buƙatar simmer shi a cikin ruwa kamar shinkafa. Quara quinoa ɓangare 1 zuwa ɓangarori biyu na ruwa ko ƙamshi kuma ya huce har sai ya yi laushi, na kimanin minti 15.

Don ƙara quinoa zuwa abincinku:

• Cookedara dafaffen quinoa a cikin salat ɗin ku, kayan miyan ku, ko kayan abincin taliya.
• Yi shi a gefe tasa. Tunanin quinoa a matsayin sabon shinkafar ku. Hada quinoa dafaffe tare da ganye, wake, kayan lambu, da kayan yaji kuma kuyi amfani da abincinku. Aara lafiyayyen furotin kamar kaza ko kifi idan kun zaɓi.
• Yi amfani da garin quinoa maimakon garin alkama a cikin muffins, pancakes, cookies, ko kuma duk lokacin da kuka gasa.

Lokacin da quinoa ya gama dafa abinci, za ku ga zaren zaren yana kewaye da kowane hatsi. Yi babban kwalin quinoa da aka dafa shi kuma adana shi a cikin firinji har tsawon mako guda. Yana sake yin zafi sosai. Auke shi don abinci da yawa kamar yadda kuke buƙata.

INDA AKA SAMU QUINOA

Yawancin manyan shagunan kayan abinci suna ɗaukar buhunan quinoa a cikin ɓangaren shinkafar su ko kuma a ɓangarorin abinci ko na halitta. Hakanan zaku iya sayan garin quinoa, taliya, da kayayyakin hatsi. Hakanan ana iya siyan Quinoa akan layi ko a kowane shagon abinci na kiwon lafiya.

Akwai nau'o'in quinoa sama da ɗari. Amma wataƙila za ku ga rawaya / hauren giwa, ja, ko baƙin quinoa a cikin shaguna.

Ba a dafa shi ba, za ku iya adana shi a cikin gidan abincinku har tsawon watanni. Yi amfani da kwandon iska ko jaka don adanawa.

KARANTA

Akwai girke-girke masu dadi da yawa ta amfani da quinoa. Ga wanda zaku iya gwadawa.

Quinoa-Cushe Tumatir

(Ana samar da abinci sau 4. Yawan aiki: tumatir 1, ¾ kofin (milliliters 180, ml) shaƙewa)

Sinadaran

• 4 matsakaici (inci 2½, ko santimita 6) tumatir, an wanke
• 1 tablespoon (tbsp), ko 15 mL, man zaitun
• 2 tbsp (30 ml) jajayen albasa, yankakke da yankakken
• Kofi 1 (ml m 240) dafaffun kayan marmari - kamar su barkono, masara, karas, ko kuma peas (saura sada zumunci)
• 1 kofin (240 mL) quinoa, a kurkuku *
• 1 kofin (240 mL) broth mai ƙarancin sodium kaza
• ½ cikakke avocado, kwasfa da das (duba tip)
• ¼ teaspoon (1 mL) barkono baƙar ƙasa
• 1 tbsp (15 ml) sabon faski, aka kurkure shi, ya bushe, kuma ya yanyanka (ko kuma karamin cokali 1, ko 5 ml, ya bushe)

Umarni

1. Ovenararrawa mai zafi zuwa 350ºF (176.6ºC).
2. Yanke saman tumatir da hujiyoyin ciki. (Za a iya ajiye bagarren don amfani da shi a miyar tumatir ko miya, ko salsa.) Sanya tumatir a gefe.
3. Man zafi a cikin tukunyar kan wuta mai matsakaici. Onionsara albasa, a dafa har sai sun fara laushi, na kimanin minti 1 zuwa 2.
4. Cookedara dafaffun kayan lambu, da zafi a ciki, kamar minti 1 zuwa 2.
5. Quara quinoa, kuma dafa a hankali har sai ya yi ƙanshi sosai, kimanin minti 2.
6. Broara broth na kaza kuma a tafasa. Rage wutar kuma rufe kwanon rufi. Yi girki har sai quinoa ya shanye dukkan ruwan kuma ya dahu sosai, kimanin minti 7 zuwa 10.
7. Lokacin da quinoa ta dahu, cire murfin kuma a hankali fluff quinoa tare da cokali mai yatsa. A hankali a gauraya a cikin avocado, barkono, da faski.
8. Yi hankali a hankali game da ¾ kofin (180 mL) na quinoa cikin kowane tumatir.
9. Sanya tumatir a jikin takardar yin burodi, sai a gasa kamar na mintuna 15 zuwa 20, ko kuma sai tumatir ya yi zafi a ko'ina (ana iya cushe tumatir a gaba kuma a gasa shi daga baya)
10. Yi aiki nan da nan.

Gaskiyar abinci mai gina jiki

• Calories: 299
• Jimlar mai: 10 g
• Kitsen mai: 1 g
• Sodium: 64 MG
• Jimlar fiber: 8 g
• Protein: 10 g
• Carbohydrates: 46 g

Source: Zuciyar Kasa, Huhu, da Cibiyar Jini. Abincin lafiyayyen abinci na iyali. kiwon lafiya.nhlbi.nih.gov/pdfs/KTB_Family_Cookbook_2010.pdf

Yanayin lafiya na abinci - goosefoot; Kayan kwalliyar lafiya - quinoa; Rage nauyi - quinoa; Abincin lafiya - quinoa; Kiwan lafiya - quinoa

Troncone R, Auricchio S. cutar Celia. A cikin: Wyllie R, Hyams JS, Kay M, eds. Ciwon ciki na yara da cutar Hanta. 5th ed. Philadelphia, PA: Elsevier; 2016: babi na 34.

van der Kamp JW, Poutanen K, Seal CJ, Richardson DP. Ma'anar Kiwon Lafiyar 'dukan hatsi'. Abincin Nutr Res. 2014; 58. PMID: 24505218 pubmed.ncbi.nlm.nih.gov/24505218/.

Zevallos VF, Herencia LI, Chang F, Donnelly S, Ellis HJ, Ciclitira PJ. Hanyoyin cututtukan ciki na cin quinoa (Chenopodium quinoa Willd.) A cikin marasa lafiyar celiac. Am J Gastroenterol. 2014; 109 (2): 270-278. PMID: 24445568 pubmed.ncbi.nlm.nih.gov/24445568/.

• Gina Jiki