Yadda ake yin Quinoa

Wadatacce

• Quinoa salad tare da tumatir da kokwamba
• Sinadaran
• Yadda za a shirya
• Babban fa'idodin kiwon lafiya
• Bayanin abinci mai gina jiki na quinoa mara kyau

Quinoa yana da sauƙin yin kuma ana iya dafa shi a cikin nau'in wake na mintina 15, tare da ruwa, don maye gurbin shinkafa, misali. Koyaya, ana iya cinye shi a cikin flakes kamar hatsi ko a cikin fulawa don yin burodi, waina ko fanke, misali.

Kodayake yana kashe kimanin 20 reais a kowace kilogiram, yana da kyau don haɓaka da kuma bambanta abincin.

Wannan kwayar, wacce iri ce mai matukar amfani, ban da rashin alkama, tana da furotin din da ke kunshe a shinkafa sau biyu, don haka yana da kyau ga masu cin ganyayyaki ko kuma wadanda ke bukatar kara yawan furotin a abincinsu. Bugu da kari, yana kara garkuwar jiki saboda samun sinadarin zinc da selenium sannan kuma yana rage yawan ruwa saboda yana da sinadarin potassium kuma saboda yana dauke da zarurrukan shima yana son rage kiba.

Quinoa salad tare da tumatir da kokwamba

A girke-girke mai sauqi qwarai shine salatin quinoa mai wartsakewa tare da kokwamba da tumatir. Baya ga kasancewa mai daɗi, wannan salatin yana da wadataccen furotin, mai sauƙin yi kuma yana taimaka muku wartsakarwa a lokacin ranaku mafi zafi na shekara.

Sinadaran

• 175 g na quinoa;
• 600 ml na ruwa;
• Tumatir 10 a yanka a yanka;
• Cu yankakken kokwamba;
• 3 yankakken koren albasarta;
• Juice ruwan lemun tsami;
• Man zaitun, barkono, gishiri na mint, coriander da faski ya dandana.

Yadda za a shirya

Zuba quinoa a cikin kasko, zuba ruwa ki tafasa. Sannan a rage wuta, a rufe a dafa quinoa na tsawan mintina 15 akan wuta mai zafi.

A karshe, a tace ruwan, idan ya zama dole, sai a bar quinoa din ya huce sannan a hada shi da sauran kayan hadin a cikin kwanon cin abinci, a sanya shi yadda yake so.

Babban fa'idodin kiwon lafiya

Fa'idodin Quinoa sun haɗa da inganta aikin hanji, taimakawa wajen sarrafa cholesterol da sukarin jini, da rage rage ci abinci saboda abinci ne mai wadataccen fiber. Bugu da kari, shima yana taimakawa wajan aiki yadda yakamata saboda yana da dumbin omega 3, yana yakar karancin jini saboda yana dauke da sinadarin iron kuma yana iya taimakawa wajen hana cutar sanyin kashi, tunda yana da sinadarin calcium mai yawa.

Koyi game da wasu mahimman fa'idodi na quinoa.

Bayanin abinci mai gina jiki na quinoa mara kyau

Kowane gram 100 na quinoa yana da ma'adinai da yawa, kamar ƙarfe, phosphorus, da Omega 3 da 6, waɗanda sune mahimman ƙwayoyi ga jiki.

Yin amfani da quinoa hanya ce mai sauƙi don haɓaka abinci tare da amino acid mai mahimmanci da nau'o'in ma'adanai masu kyau da bitamin na hadadden B wanda ke samar da wannan iri iri, madaidaiciyar madaidaiciya ga masu haƙuri da alkama.