Quinoa (KEEN-wah) ke eng?
Quinoa (KEEN-wah) ke peo e nyenyane ea "Chenopodium quinoa," semela e amanang le spinach, chard le beet. E tsoaletsoe Amerika Boroa 'me e ne e le mohloli oa bohlokoa haholo oa lijo tsa tsoelo-pele ea Inca.
Kajeno quinoa e hōlileng Canada le US hammoho le Amerika Boroa. Ke mofuta o mong o tloaelehileng oa "lijo-thollo" tse nang le gluten ka lebaka la litšoaneleho tsa oona tsa phepo e nepahetseng.
Quinoa ke Mohloli o Motle oa "Protheine e feletseng"
Quinoa e phahame haholo ho feta lipeo tse ngata tsa "cereal".
Sena se bolela hore quinoa e na le li-amino acid tse 9 tsa bohlokoa tseo re li hlokang bakeng sa bophelo bo botle. Liprotheine tsa quinoa, ho fapana le liprotheine tse ling tsa limela, li nkoa e le tse fokolang haholo, tse tšoanang le liprotheine tse keng tsa fokotseha ka lebese.
Quinoa e na le Mafura a Phetseng Hantle
Quinoa ke mohloli o motle oa semela oa "mafura a bohlokoa a acids" - omega 3 le omega 6 fatty acids. Hape ke mohloli o motle oa Vithamine E, e leng ea bohlokoa ea antioxidant.
Mineral Content of Quinoa
Quinoa e holimo haholo ka manganese ebile e boetse ke mohloli o motle oa magnesium, tšepe le koporo. Manganese le koporo li hlokahala bakeng sa mosebetsi oa antioxidant e matla haholo e bitsoang superoxide dismutase.
Quinoa e ka tlase ho Carbs ho feta boholo ba GF ea lijo-thollo
Senoelo sa 1 quinoa se na le dikgerama tse 109 tsa lik'habohaedreite. Ha ho bapisoa 1 kopi ea raese e tšoeu e na le ligrama tse 148 tsa carbs le mabele a nang le ligrama tse 143. Haeba u leka ho fokotsa phepo ea carb ea lijo tsa hau tsa gluten , leka ho nkela karolo ea raese kapa sesepa ho lipepepe ka quinoa.
Mohloli: USDA Agriculture Research Service Nutrient Data Laboratory
Oxalates e Quinoa
Li-quinoa, joaloka spinach, monokotsoai, linate, linaoa, lijo-thollo, tsokolate le tee e ntšo li phahame ka oxalates, sehlopha sa "acid acids." Ho ja lijo tse fokolang ka bongata ho fanoa ka maemo a 'maloa a bophelo bo botle ho akarelletsa tloaelo ea ho theha majoe a liphio.
Haeba u le ho ja lijo tse tlaase, u lokela ho bua ka liphello tse ka bakoang ke ho eketsa quinoa lijong tsa hau le ngaka ea hau.
Saponins ka Quinoa
Limela tsa Quinoa li na le ntho e utloisang bohloko e bitsoang "saponin" e hlokang ho hloekisoa pele e pheha ka peō e feletseng ea quinoa. Tsela e bonolo ka ho fetisisa ea ho hlatsoa peo ea quinoa ke ho e kenya ka har'a mesh strainer ebe o hlatsoa tlas'a metsi a pholileng ho fihlela masala a foamy a nyamela.
Seinoa Sold joang?
Quinoa e rekisoa mabenkeleng a lijo tsa bophelo le mabenkeleng a mangata a maholo ka ho fetisisa a lijo-thollo, lijo-thollo, phofo le lihlahisoa tsa pasta. Quinoa e fumaneha ka mebala e mengata ea peo e tsoang ho lamunu, e pinki le e mosehla ho ea pherese le e ntšo. Yellow ho ea khanyang, peō le mebala e mebala e mebala-bala ke mefuta e fapa-fapaneng e atisang ho fumaneha lihlahisoa tsa mahala tsa gluten.
Mabenkele a mang a rekisa lipeo tsohle tsa quinoa ka libini tse ngata. Ho molemo hore u se ke ua reka lijo leha e le life tsa gluten tse tsoang lijaneng tsa bongata ka bongata ka lebaka la kotsi ea tšilafalo ea sefate le lijo tse nang le gluten.
Ho pheha ka Quinoa
- Pheha senoelo sa 1/2, koae e hlatsitsoeng ka senoelo sa metsi ka metsotso e ka bang 15 bakeng sa mapolanka a lijo-thollo tsa lijo tsa hoseng.
- Li-flakes tsa quinoa li ka sebelisoa e le lijo-thollo tsa ho pheha ka potlako 'me li ka ekeletsoa lipepepeng tsa pancake le waffle .
- Li-quinoa tse phehiloeng ka ho feletseng bakeng sa raese ka raese li-recipe pipe le li-bulgur tse li-recoupe.
- Eketsa phofo ea quinoa le phofo ea gluten e sa kopaneng ho ntlafatsa protheine, diminerale le fiber.
- Quinoa e fokotsa boleng ba bohobe ba tomoso 'me e ka sebelisoa hantle ka lichelete tse nyane ka lipepe tsa bohobe bo lomosoang empa e sebetsa hantle ka diresepe tsa GF tsa li-cookie, li-muffins, li-pancakes le hlama ea pizza.
Li-recipe tsa mahala tsa Gluten tse nang le Quinoa
- Motsoako oa Ntlo oa Bolokolohi ba Bolokolohi bo Nang le Maiketsetso
- Salad ea li-Vegetarian ea Greek Quinoa
- Low Fat Quinoa Pilaf
- Li-quinoa, Salana ea Tuna le ea Chickpea
- Pokello ea Li-Recipe tsa Quinoa Corporation
Lisebelisoa:
Li-pseudocereals le tse fokolang lijo-thollo tse tloaelehileng - Matlotlo a lijo-thollo le Mokhoa o ka sebelisoang , Peter Belton, John Taylor, Springer, Berlin, 2002, maq. 93-118
- Lijo Tse Hlahelang ka ho Fetisisa Lefatšeng
- The Quinoa Corporation