I-Quinoa ingumkhiqizo omkhulu

Wake wazwa nge-quinoa? Lokhu okusanhlamvu-okusanhlamvu kusanda kuqhuma phambili ekudleni okunempilo kakhulu. Futhi lokhu akuyona inkokhelo yemfashini, kodwa umkhiqizo owusizo ngempela futhi onomsoco, okuwusizo ukuba ekhaya noma yimuphi umsikazi. Kuvela kuphi lesi simangaliso?
Izithelo ze-quinoa, ezivela ezintabeni zase-Andes eNingizimu Melika, ziye zasebenza kusukela ezikhathini zasendulo njengokudla okuyinhloko kwezizwe ezihlala kulezo zindawo - ensimini yamanje yamazwe asePeru naseBolivia. Sizwile izindaba eziningi mayelana nokuthi ezikhathini zasendulo amaNdiya ahlala e-Andes ahlabela izitshalo, izilwane kanye nabantu ukuze imithi ingabathukutheli futhi ithumele isivuno esihle kubantu ngonyaka ozayo. Sekuyiminyaka eyizinkulungwane lemiphakathi yakhulekela i-quinoas, yabiza lo mkhiqizo "chasii moma" - "umama wezolimo zonke." Lapho amasosha ehlangene uhambo olude, khona-ke bekanye nabo bathatha lokho okuthiwa "amabhola ezempi" - ingxube enomsoco kakhulu futhi ephakeme kakhulu ene-quinoa kanye namafutha ezilwane. Amabhola anjalo angadliwa angagcinwa ezimweni ezishisayo nezimswakama futhi angaphanga isikhathi eside kakhulu - kuze kube izinyanga ezimbalwa. Nokho, emva kokuba abaseSpain benqobe le ndawo ngekhulu le-16, i-quinoa kancane kancane, kodwa ngokuqinisekile yatshwa yi-ethandwa ngaleso sikhathi emazweni aseYurophu - ukolweni, ibhali, i-oats kanye nelayisi. Kodwa manje i-quinoa iphindiselele - lokhu okusanhlamvu kwakumenyezelwa ngokuthi "ifenishi lamaphrotheni" futhi enye yezindlela ezilula kakhulu ezingenakubalwa ukolweni. Njengoba i-quinoa ingenalo i-gluten, ukudla okulungile kubantu abanokuthambekela kokuziphendulela. Ngakho-ke kunakho konke okudingekayo ekuqhutshweni kokuncintisana kwe-quinoa emhlabeni jikelele.

Ngendlela, i-quinoa ivame ukubizwa ngokuthi i-cereal, kodwa akunjalo. I-quinoa ingokomndeni kaMari, phakathi kwabo abameleli abaqhakazile bonke ababaziwa isipinashi, ushukela kanye nesithombo sebhitrudi.

Isivivinyo sokuqala
Isiphi isitsha esilungisiwe kakade-okukhiqizwa okusanhlamvu okuphekiwe? Ukuthungwa kwe-quinoa kunesibindi, ukukhanya nokuvunguza. Ithakazelisa kakhulu amazinyo, ishiya i-aftertaste engcolile, enomsindo emlonyeni. Izinhlamvu ze-quinoa ziza ngemibala ehlukahlukene: obomvu, omnyama, omhlophe, beige noma obomvu.

Imfihlo yokunambitheka kwe-quinoa ikhona eqinisweni lokuthi ilungiselelwe kahle. Uma sikhuluma nge-quinoa, khona-ke mhlawumbe kubaluleke kakhulu kunokunye kokudla. Qinisekisa ukubeka ukuhlolwa ekuphekeni nalesi siko futhi ubuke izindlela zokupheka ezihlukahlukene ukuze ulungiselele lokho okuyoveza ukuthi kungenzeka yini ukunambitheka kwe-quinoa. Ungalandela isibonelo se-indide ojwayele ukupheka utamatisi nesilili. Noma kungenjalo: yenza inkomishi ebilisiwe ngejamu lemon, i-parsley, i-coriander, nokuqinisa ukunambitheka kwe-nutty, ufafaze ngama-almond omhlabathi.

Uzopheka i-quinoa? Kulula: faka esitsheni 100 amagremu wezinhlamvu, kumele uqale uwahlanza emanzini abandayo. Thela isigamu ingilazi yamanzi. Ufafaze kancane, ulinde amanzi ukuba ubilise, umboze ngesembozo futhi udilize imizuzu engaba ngu-10. Manje ungaqala ingxenye yokudala yokupheka ne-quinoa. Ithiphu: zama ukufaka i-quinoa esaladini noma ukuwafaka nge-sweet pepper yesiBulgarian, ukuwaphuza ngo-utamatisi sauce ngamaqabunga ase-basil aqoshiwe. Njengokuthi i-chameleon ebhekene ne-multiple-facing, i-quinoa ithatha idatha yangaphandle nokunambitheka kwemikhiqizo okulungiselelwe ngayo.

Ukhokhwa kumfashini?
Ngesinye isikhathi, ukuze kuqinisekiswe wonke umuntu ngezinzuzo zomkhiqizo wokudla omusha, ucwaningo oluyinkimbinkimbi lwenziwa ngokusheshisa. Kodwa lokhu akuhlangene ne-quinoa! Ungakwazi ukuveza esidlangalaleni ukuthi ukuthandwa kwe-quinoa akuyona inkokhelo ekudleni kwezinto zanamuhla, kodwa sekuyiminyaka kuye kwaqinisekiswa futhi kwaqinisekiswa ososayensi abaningi iqiniso.

Yimiphi impahla ewusizo efihlekile ngemuva kokubukeka okungenakucabanga kwalesi sitshalo?
Akukhona kuphela okusanhlamvu okuwusizo, kodwa amaqabunga e-quinoa. Ngeshwa, impilo yesheluli yinto encane - izinsuku ezingu-1-2 kuphela, futhi lokhu kunciphisa kakhulu amathuba okusebenzisa ekuphekeni.

I-quinoa iqukethe amaprotheni amaningi kunezinye izitshalo, futhi ingenye yemithombo emikhulu yamaprotheni phakathi kwayo yonke imikhiqizo yezitshalo. Ngakho-ke ingasetshenziswa ngokuphepha kubantu abadla imifino njengengxenye ephelele yokudla inyama. Futhi i-quinoa isebenza njengomthombo we-amino acid ayisishiyagalolunye abalulekile.

Elinye ingilazi ye-quinoa yokusanhlamvu ephekiwe iqukethe amaprethi angu-8 g, ama-4 g wamafutha, 39 g we-carbohydrate, ama-5 g we-fiber no-222 kcal.

Kuye kwaqalwa ukuthi okusanhlamvu okungagcini kunciphisa ingozi yezifo ezihlukahlukene eziyingozi, kuhlanganise nesifo sofuba, isifo sohlangothi kanye nesifo somdlavuza we-collorectal.

Ngasekuqaleni kweminyaka engu-90, ososayensi baseMelika abasebenza eduze neNASA banikezwa umsebenzi wokuthola isiko lokudla okwakungaba nezakhiwo ezinhle kakhulu ukuthi zingathathwa nabo ekuhambeni kwesikhathi eside okwakuhlelwe ukuthunyelwa kuMarta. Futhi lo msebenzi wawuqedelwa ngempumelelo. Leyo "magic" okusanhlamvu yayiyizitshalo ezithobekile ezingaziwa iningi le-quinoa yomhlaba.

Ngenxa yezakhiwo zayo ezibalulekile, uyakwazi ukuncintisana nanoma yisiphi isiko lokudla.

Ukulahlekelwa isisindo kwinothi
Sekuyisikhathi eside i-quinoa yamukelwe yilabo abasemzabalazweni oqhubekayo wesisindo esihle. Futhi kunengqondo: isifundo esenziwa ngo-2006 eNyuvesi yaseMadrid eSpain sabonisa ukuthi i-quinoa idla umzimba kangcono kunokolweni namalayisi elayisi ngakho-ke iyindlela enhle kakhulu yokulawula ukudla komuntu.