IQuinoa ngumveliso omkhulu

Ngaba wakha weva nge quinoa? Lo mqondiso-okusanhlamvu usandul 'ukugqitywa phambili ekudleni okunempilo. Kwaye akusiyo umvuzo kwifashoni, kodwa umkhiqizo oxabisekileyo kwaye unomsoco, owuncedo ukuba ube nasemzini nawuphi na umsikazi. Uvela phi lo mmangaliso?
Iifama ze-quinoa, ezivela kwiindawo eziphakamileyo ze-Andes eMzantsi Melika, zisebenzise ukususela kwixesha elidlulileyo njengezinto eziphambili zezidalwa ezihlala kule mimandla - kwimihlaba yangoku yamazwe asePeru naseBolivia. Sivile amaqela amaninzi malunga namaxesha amandulo amaNdiya ahlala e-Andes ahlabela izilwanyana, izilwanyana kunye nabantu ukuze izithixo zingayi kuba nomsindo kubo kwaye zithumele isivuno esinobutyebi kubantu bonyaka ozayo. Kwiminyaka emininzi le nkcubeko yathandaza i-quinoas, yabiza le mveliso "chasii moma" - "unina wezolimo zonke." Xa amajoni ehlanganisana nohambo olude, ngoko kunye nabo bathatha oko kuthiwa "iibhola zezempi" - umxube onomsoco ophezulu kunye ne-quinoa kunye namafutha ezilwanyana. Ezi bhola ezidliwayo zingagcinwa kwiimeko ezishushu kwaye zihlaziye kwaye zingangonakalisi ixesha elide kakhulu - ukuya kwiinyanga eziliqela. Nangona kunjalo, emva kokuba amaSpain anqobe le ntsimi ngekhulu le-16, i-quinoa yancinci, kodwa ngokuqinisekileyo yatshintshwa yinto eyaziwayo kwiindawo zaseYurophu - ingqolowa, ibhali, i-oats kunye nelayisi. Kodwa ngoku i-quinoa iphindiselele - le ngqolowa yavakaliswa "umgangatho weprotheni" kwaye enye yeendlela ezinokuthi zenzeke ngokulula ngqolowa. Ekubeni iquinoa ayiqukethe i-gluten, yinto yokutya efanelekileyo kubantu abanomdla wokuziphendulela. Ngoko ke kukho konke okufunekayo ukuqhubela phambili kwe-quinoa emhlabeni jikelele.

Ngendlela, i-quinoa idla ngokuba yi-cereal, nangona kunjalo akunjalo. IQuinoa yile ntsapho yaseMari, phakathi kwabo abameli abaqaqambileyo bonke bayaziwa ngokuba isipinashi, iswekile kunye ne-beet.

Uvavanyo lokuqala
Ucinga ntoni isitya esilungiselelwe kakade? Ukuthungwa kwe-quinoa kuphazamisa, kukhanya kwaye kulungile. Iyancwina ngamazinyo, kwaye ishiya i-aftertaste ecocekileyo yomnco emlonyeni. Iingqolowa zequinoa ziza ngemibala eyahlukileyo: obomvu, omnyama, omhlophe, onobumba okanye obomvu.

Imfihlelo yenkcazo ye-quinoa ikhona kwinto yokuba ilungiselelwe kakuhle. Ukuba sithetha nge-quinoa, mhlawumbi oku kubaluleke ngakumbi kunokuba kukho konke ukutya. Qinisekisa ukubeka iimvavanyo ekuphekeni ngale nkcubeko kwaye ukhangele iindlela ezahlukeneyo zokupheka eziza kubonakalisa intlekele ye-quinoa. Unokuyilandela umzekelo we-indide owupheka ngokuqhelekileyo utamatato kunye nesilwane. Okanye ingenjalo: ixesha lenkomo elibilisiweyo ngejisi lemon, i-parsley, i-coriander, kunye nokomeleza i-nutty taste, ufafaze ngee-almonds zomhlaba.

Uya kupheka i quinoa? Oku kulula: faka kwisikhonkwane 100 amagremu weesantsi, kufuneka uqale uwahlanza emanzini abandayo. Thetha isigamu seglasi yamanzi. Ukucoca kancinci, ulinde amanzi ukuba ubilise, ukumboza ngesiphakamiso uze udibanise imizuzu eyi-10. Ngoku unokuqala inxalenye yokudala yokupheka ngequinoa. Icebiso: zama ukungeza i-quinoa kwisaladi okanye ukuwafaka ngepilisi e-sweet Bulgarian, uwathambisa nge-tomato sauce kunye namaqabunga e-basil aqoshiwe. Njengokuba i-chameleon ejongene neentlobo ezininzi, i-quinoa ithatha idatha yangaphandle kunye neentlobo zeemveliso ezilungiselelwe.

Umvuzo kwifashoni?
Ngamanye amaxesha, ukuze kuqinisekiswe wonke umntu ngeenzuzo zesveliso sokutya esitsha, uphando olunzulu lube luqhutywe ngokukhawuleza. Kodwa le nto ayinanto enxulumene nequinoa! Unako ukuvakalisa esidlangalaleni ukuba ukuthandwa kwe-quinoa akusiyo inkokhelo kwindlela yokutya yanamhlanje, kodwa iminyaka iqinisekiswe kwaye iqinisekiswa ngabazinzulu abaninzi.

Ziziphi iimpawu ezifihlakeleyo ezifihlekileyo emva kokubonakala okungenakucingwa kwesi sityalo?
Iingqolowa zinobuchule kuphela, kodwa amaqabunga e-quinoa. Ngelishwa, i-shelf yobomi besikhokelo esincinci - iintsuku ezi-1-2 kuphela, kwaye oku kunqanda kakhulu ukusetyenziswa kwabo ekuphekeni.

I-Quinoa iqukethe iprotheni eninzi kunezinye izityalo, kwaye enye yeyona mithombo ephezulu kunazo zonke zeeprotheyini phakathi kwazo zonke iimveliso zityalo. Ngoko iyakwazi ukusetyenziswa ngokukhuselekileyo kwimifuno njengendawo yokutshintsha ngokupheleleyo inyama. Kwakhona iquinoa isebenza njengomthombo we-9 amino acid eziyimfuneko.

Elinye iglasi le-quinoa elenziwe ngqolowa iqukethe i-8 g yeprotheni, i-4 g yeoli, i-39 g ye-carbohydrates, i-5 g yefiber kunye ne-222 kcal.

Kuye kwaqulunqwa ukuba isityalo esingenakuncitshiswa sinciphisa ingozi yezifo ezahlukahlukeneyo eziyingozi, eziquka isifo se-asthma, isifo somhlaza kunye nomhlaza we-collorectal.

Kwiminyaka engama-90 ubudala, izazinzulu zaseMelika ezazisisebenza ngokuthe ngqo kunye neNASA zanikwa umsebenzi wokufumana inkcubeko yokutya okuya kuba neendawo ezintle ezinokuthi zithathwe nabo kwixesha elide lokuhamba kwinqanaba eliza kuthunyelwa kuMars. Yaye umsebenzi wawugqityiwe ngempumelelo. Le "magic" ingqolowa yayisityalo esithobekileyo esingaziwa kwiininzi ze-quinoa.

Ngenxa yeempahla zayo ezixabisekileyo, iyakwazi ukuncintisana nanoma yiphi na inkcubeko yokutya.

Ukulahlekelwa isisindo kwiphepha
IQuinoa sele yamukelwa yilabo abasemzabalazweni wokuhlala isisindo esihle. Kwaye kunengqiqo: uphando olwenziwa ngo-2006 kwiYunivesithi yaseMadrid eSpain lubonise ukuba i-quinoa idla umzimba ngokugqithiseleyo kunengqolowa kunye neerayisi ze-rice kwaye ke yindlela efanelekileyo yokulawula ukutya.