Quinoa i-super-chibereko

Wati wambonzwa nezve quinoa here? Ichi chishamiso-zviyo zvichangobva kuputika mberi kwezvokudya zvine utano. Uye iyi haisi mvumo yekuita mafashoni, asi chinhu chinokosha uye chinovaka muviri, chinobatsira kuva nemusha chero musikana. Chiratidzo ichi chinobva kupi?
Mbeu dzequinoa, dzinobva kumakomo eAndes muSouth America, dzakashanda kubva kare kare sezvokudya zvevanhu vanogara munzvimbo idzodzo - munharaunda yezvino yenyika dzePeru neBolivia. Isu takanzwa nyaya dzakawanda nezvekuti munguva yekare maIndia aigara muAndes vakapa zvirimwa, mhuka uye kunyange vanhu kuitira kuti vamwari vasazovatsamwira uye kutumira kukohwa kwakanyanya kune vanhu gore rakatevera. Kwemakumi ezviuru aya mararamiro ainamata quinoas, vakadana chigadzirwa ichi "chasii moma" - "amai vezviyo zvose." Apo mauto akaungana parwendo rurefu, ipapo pamwe chete navo vaitora izvo zvinonzi "mauto ehondo" -kakavhengana kwakakwana uye yakakwirira-koriori inosanganisira pasi quinoa nemafuta emhuka. Mipira yakadaro inodyiwa inogona kuchengetwa munzvimbo inotonhora uye inonaya uye isingaparadzi kwenguva yakareba kwazvo - kusvika kumwedzi inoverengeka. Zvisinei, mushure mekunge vaSpain vakunda nyika iyi muzana remakore rechi16, iyo quinoa zvishoma nezvishoma, asi zvechokwadi yakatsiviwa neyo yakakurumbira mumitauro yeEurope - gorosi, bhari, oats uye mupunga. Asi zvino iyo quinoa yakatsiva - iyi yezviyo yakatanga kuziviswa "purotini factory" uye imwe yezvimwe nyore zvakasarudzwa kune gorosi. Sezvo quinoa haina gluten, iri chikafu chakanakisisa chevanhu vane tsika yekugadzirisa zvirwere. Saka pane zvose zvinotarisirwa kuti mutambo wokukunda we quinoa munyika yose.

Nenzira, quinoa inowanzonzi cereal, zvisinei nokuti hazvisi izvo. Quinoa ndeyemhuri yeMari, pakati pevamiririri vakatsvuka vose vanozivikanwa sipinashi, shuga uye beet.

Muedzo wokutanga
Iko mafungiro api akagadzirwa kare-iyo zviyo yakabikwa-inobereka? Kubata kwequinoa kunononoka, kwakachena uye kwakanaka. Iyo inofadza kunokera pameno, ichisiya mushure mutsvuku, unhu hwakasvibirira hwemuti mumuromo. Mbeu dzequinoa dzinouya mumarudzi akasiyana-siyana: tsvuku, dema, machena, beige kana maronda.

Chakavanzika chekunaka kwequinoa chiri muchokwadi chokuti yakanyatsogadzirirwa. Kana isu tichitaura pamusoro pequinoa, zvino izvi zvichida zvakakosha kudarika munyaya yezvimwe zvezvokudya. Iva nechokwadi chekuisa kuedza mukubika pamwe netsika iyi uye kutarisa mapeji akasiyana-siyana nekuda kwekugadzirira kwaizoita kuti tive nekugona kunakidza kwequinoa. Iwe unogona kutevera muenzaniso wemuiti uyo anowanzobika nawo nemamatato uye chili. Kana kuti zvimwewo: nguva yezviyo zvakakangwa nemuchero wemarimu, parsley, coriander, uye kusimbisa nhamo yakasanganiswa, inosasa maarimondi pasi.

Uri kuenda kubika quinoa here? Izvi zviri nyore: kuisa mumudziyo makirogiramu emazana ezviyo, unofanira kutanga uasuka mumvura inotonhora. Dururira hafu yegirazi remvura. Fukidza zvishoma, kumirira kuti mvura ifuke, yevhara nechifukidzo uye simmer kwemaminitsi gumi. Iye zvino unogona kutanga chikamu chekusika nekubika ne quinoa. Zano: Edza kuwedzera quinoa mu saladhi kana kuisa muchero weBulgaria anonaka, uchidiridza nekatoriyamu mucheka nemashizha akaiswa pasi akaisvonaka. Kungofanana nemakwikwi akawanda-akatarisana, iyo quinoa inotora dheji rekunze uye kunakidzwa kwezvinhu zvinogadzirwa.

Chipo chekuita?
Dzimwe nguva, kuitira kuti vanhu vese vabatsirwe nezvakabatsiro zvezvokudya zvekudya zvitsva, kutsvakurudza kunonyanya kushamisika kunoitwa nokukurumidza. Asi izvi hazvina chokuita nequinoa! Iwe unogona kupa pachena pachena kuti kufarirwa kwequinoa haisi mutero kune mafashoni emagetsi emazuva ano, asi kwemakore zvakasimbiswa uye zvakasimbiswa nevakawanda vezvesayenzi chokwadi.

Ndezvipi zvinokosha izvo zvakavanzwa mushure mekuonekwa kusingafungi kwemuti uyu?
Hakusi chete mbeu dzinobatsira, asi quinoa mashizha. Zvinosuruvarisa kuti, mararamiro ehupenyu hwekupedzisira ndeadiki - 1-2 chete mazuva, uye izvi zvinorega kukwanisa kushandiswa kwavo mukubika.

Quinoa ine zvakawanda zveprotini kupfuura zvimwe zvirimwa, uye ndeimwe yepamusoro-soro yemaprotheni pakati pemiti yose yemiti. Saka zvinogona kushandiswa zvakachengetedzwa kune vemiriwo sechinzvimbo chakakwana chekudya nyama. Uyewo quinoa inoshanda semugove we mapfumbamwe anokosha amino acids.

Imwe girasi yezviyo inogadzirwa quinoa ine 8 g yeprotheni, 4 g yemafuta, 39 g yemakrohydrates, 5 g ye fiber uye 222 kcal.

Yakave yakasimbiswa kuti zviyo zvisina kufanirwa zvinoderedza dambudziko rezvirwere zvakasiyana-siyana zvinokonzera, kusanganisira chirwere chechirwere, chirwere chechirwere uye collorectal kenza.

Mukutanga kwema90, masayendisiti eAmerica akashanda pamwe neNASA akapiwa basa rekuwana zviyo zvekudya izvo zvaizova nemamiriro akanaka zvakadai kuti zvingatorwa nazvo kune imwe nguva refu yekufamba nzvimbo yakarongerwa kutumira Mars. Uye basa racho rakagadzirirwa kubudirira. Iyi "magetsi" yezviyo yaiva chimiro chakanaka chisingazivikanwi kune vakawanda vepasi - quinoa.

Nemhaka yezvinhu zvayo zvinokosha, inokwanisa kukwikwidzana nemhando ipi zvayo yekudya.

Kurasikirwa uremu pamashoko
Quinoa yakagara yakagamuchirwa neavo vari mukurwisana nguva dzose kwechiremera chakanaka. Uye zvinonzwisisika: chidzidzo chakaitwa muna 2006 paYunivhesiti yeMadrid muSpain chakaratidza kuti quinoa inopa muviri zvakanakisisa kudarika gorosi uye mupunga wejisi uye ndiyo nzira yakanakisisa yekudzora kudya kwevanhu.