Quinoa: kalori, musamman Properties

Quinoa - da tsaba da shuka iyali Chenopodiaceae, wanda aka haɗa dangi da alayyafo da beets. Duk da haka, bisa ga dandano, bayyanar da kuma aiki da hanyoyin quinoa kama croup, mutane da yawa kuskure sanyã shi zuwa hatsi.

Daga shirye porridge quinoa aka yi amfani a matsayin ado don samar da nama da kifi yi jita-jita, desserts da kuma kara zuwa salads. Shuka tsaba suna ƙasa a cikin gari. Saboda haka, ya kira da tsaba quinoa hatsi. A Rasha, wannan shuka yana da sunaye masu yawa: quinoa, shinkafa quinoa, quinoa.

Quinoa: bit na tarihi

Wannan inji an girma a cikin yankunan duwatsu na Chile, Bolivia, Peru da kuma Ekwado. Mahaifarsa ne dutsen gangara daga cikin Andes a kudancin Amirka. Tun zamanin da, quinoa (quinoa ko) shi ne babban samfurin da kuma girmama India abinci.

Bakwai shekara dubu da suka wuce, cikin daji quinoa ci abinci India kabilu, game da hudu shekara dubu da suka wuce shi ya fara noma da shuka, da aka shuka a kan manufar. A lokacin mamaye na kudancin Amirka, da Spain da babban ikon da Incas sun dankali da masara da kuma quinoa.

A Spaniards kawo zuwa Turai dankali da masara, da kuma quinoa da jũna ma plebeian shuka, bai dāce da hankalin da Old World (da kuma wani da kyau dalilin!).

Mazauna kasashen girma wannan musamman shuka amfani da duk sassanta:

• da tsaba suna sarrafa a cikin gari, brewed daga gare su ta wani iri-iri na jita-jita.
• kore ganye suna ci abinci sabo, ya kara wa daban-daban salads.
• Bushe mai tushe aka yi amfani da man fetur.

A halin yanzu, quinoa yadu ratsa cikin abincin na duniya. Musamman m Properties na wannan shuka ana haddasa moriya daga nutritionists da kuma restaurateurs a kasashen da dama.

Shayarwa na kokarin samun wata hanya ta noma quinoa a sassa daban daban na duniya.

Quinoa: musamman m Properties

Abũbuwan amfãni, kuma bambancinsa da shuka - a wani arziki abun ciki na daban-daban bitamin, ma'adanai, amino acid.

Idan ka kwatanta shi da tsaba daga cikin mafi saba mana shinkafa, buckwheat ko gero, da lashe amfani Properties, babu shakka, za quinoa. Wannan Gaskiya ne, sunadaran.

Ta shi ne zakara na da abun ciki. A 100 grams na danyen samfurin ƙunshi har zuwa ashirin da takwas bisa dari na yau da kullum na kullum a Boiled gindi - har zuwa tara bisa dari. Sauran kama kayayyakin na gina jiki abun ciki shi ne da yawa m: a shinkafa - bakwai da rabi cikin dari, masara da alkama - uku da rabi.

Quinoa sunadarai ne irin wannan a cikin abun da ke ciki to nono madara sunadarai, su ne sauƙi digestible da amfani ga yara, 'yan wasa, mata masu juna biyu.

The gindi daga cikin na musamman tsire-tsire ba dauke da Alkama. An nuna wa masu ciwon sukari da kuma mutane da allergies.

Quinoa: abun da ke ciki da kuma samar da makamashi darajar

Features abinci mai amfani quinoa, da adadin kuzari da 100 grams na uncooked grits:

• Energy darajar - 368-370 kcal.
• mai abun ciki na - 6,07 g;
• furotin abun ciki - 14,12 g;
• carbohydrate abun ciki - 64,16 grams.

Wanne Manuniya an zafi-bi? Kalori Quinoa dafa shi sosai m, shi ne kawai 120 kcal da mutum ɗari grams, mai kuma carbohydrates rage sau uku, yin jita-jita cewa roko don hatsi rage cin abinci na mutane da suke so su rasa nauyi.

Quinoa - mai tsaron ɗakunan ajiya na bitamin da kuma ma'adanai. Yana dauke da wadannan aka gyara a isa yawa domin kullum kullum na amfani:

• B bitamin (a full).
• folic acid.
• manganese.
• magnesium.
• alli.
• potassium.
• selenium.
• tagulla,
• tutiya.
• baƙin ƙarfe.
• phosphorus.

Hakika, hõre zafi magani, grit hasarar wasu amfani Properties, rage kalori quinoa, Boiled a rage adadin (100 grams) na bitamin da kuma ma'adanai. Duk da haka, su sa na musamman da aka adana.

Me dafa quinoa?

Hatsi za a iya ci raw domin adana duk da sinadirai masu Properties. Domin wannan dalili, da hatsi suna farko tsabtace ta babba konkoma karãtunsa fãtun (luschat), sa'an nan sharkaf kafin amfani, ko milled tsirar.

Gaskiyar cewa hatsi rufe da wuya fata, wanda aka halaka ko a aiwatar da nika, ko da ruwan da hatsi. M da hatsi don ci impractical, shi ba ya bayar da jikinka da sinadirai masu Properties.

Lokacin da zafi bi quinoa da ya rage na musamman da ta samu m Properties:

• By ruwan masara garwaya da ruwa, da abinda ke ciki na wanda quinoa ƙaruwa fivefold. A wannan rage kalori quinoa Boiled sau uku.
• Bitamin da kuma ma'adanai a Boiled gindi ba ya canja, kawai bitamin B5 cleaved a ruwan zafi. Hakika, da maida hankali da na gina jiki da 100 grams na samfurin an rage, amma musamman tsarin zauna canzawa.

A zafi-bi quinoa, cikinsa da caloric abun ciki da aka rage, cikakken dace da zuwa slimming abinci da kuma mutanen da ke fama da ciwon sukari.

Quinoa: girke-girke

Quinoa aka sayar a manyan kantunan a cikin nau'i na flakes ko grits. Akwai iri uku wake: baki, yellow da kuma ja. Domin ba su da muhimmanci daban-daban dandano da sinadirai masu darajar, saboda haka ya cece kudi, za ka iya saya da gindi da wani launi, mayar da hankali a kan farashin.

Rage cin abinci porridge quinoa, wanda shi ne mai low kalori, yardajje kuma tartsatsi tasa da wannan hatsi. A girke-girke na porridge ne mai sauki da kuma damar zuwa wani farka:

• Hatsi da ya kamata a taku ta fannin rinsed karkashin yanã gudãna ruwan sanyi.
• Idan hatsi sayo a wani kantin sayar da, barrantar da m harsashi, babu bukatar ya jiƙa shi a gaba. Kafin dafa porridge kamata kokarin daya hatsi, idan shi ne m, shi ne mafi alhẽri zuba hatsi da ruwan sanyi domin biyu ko uku hours, to, kurkura sake.
• Don shirya porridge ake bukata dauki wani babban isa tukunya, saboda a lokacin da dafa shi hatsi girma ya karu sau hudu. A daya bangare na hatsi tafii da sassa biyu ruwa.
• Zuba ruwa a cikin kwanon rufi, ya sa a kan wuta da gishiri. Tattalin hatsi fada barci a cikin ruwan zãfi, da ci gaba da simmer karkashin murfi rufe. A lokacin dafa porridge kamata saro 'yan sau, don haka ba ya pripeklo zuwa kasa daga cikin kwanon rufi.

Porridge tafasa har sai da cikakken sha na ruwa (game da minti goma sha biyar) a karkashin murfi rufe, sa'an nan kuma bude kwanon rufi, zafi riƙe a daya ko biyu minti (ko har sai da cikakken danshin na ruwa). A porridge ne a shirye domin hidima.

ƙarshe

Hatsi amfani a soups, salads, smoothies. A movie cewa kosad da caloric dietitians na duniya, samun wani da suka cancanta shahararsa a da yawa girke-girke. Ba abin mamaki da tsoho Incas kira quinoa da "zinariya hatsi".

Shiryar da aka tabbatar da bayanai game da sinadirai masu darajar da samfurin, nasu bukatun ga dafuwa halaye na daban-daban al'ummai, shirya quinoa daga yayi jita-jita da iyali da abokai.

Bismillah!