Mekhoa ea lijo tse phetseng hantle - quinoa

Quinoa (e bitsoa "keen-wah") ke peo e matla, e nang le protheine, eo ba bangata ba e nkang e le thollo e felletseng. "Hlaku e felletseng" e na le likarolo tsohle tsa mantlha tsa thollo kapa peo, ho e etsa lijo tse phetseng hantle le tse felletseng ho feta thollo e ntlafalitsoeng kapa e sa sebetsoang. Quinoa e lelapeng le le leng la semela se nang le Swiss chard, spinach le li-beet tsa tsoekere.

Quinoa ha e na gluten, 'me phofo e nkela sebaka phofo ea koro. Quinoa e ka natefeloa ka litsela tse ngata ka mokhoa o bonolo le o nang le linate.

KE HOBANE'NG HA E LE MOLEMO HO LONA

Quinoa e na le liprotheine tse ngata. E na le hoo e ka bang habeli palo ea protheine e fumanoang ho oats, hammoho le fiber le tšepe. Quinoa ke protheine e felletseng. Sena se bolela hore e na le li-amino acid tse robong tsa bohlokoa (li-protein tse hahang) tseo 'mele oa hau o li hlokang empa o sa khone ho iketsetsa tsona.

O hloka protheine lijong tsa hau ho thusa mmele oa hau ho lokisa lisele le ho etsa tse ncha. Liprotheine le tsona li bohlokoa bakeng sa kholo le kholo nakong ea bongoana, bocha le ho ima. Li-protein tse ngata tsa Quinoa li e etsa khetho e ntle sebakeng sa raese le tse ling tse nang le lik'habohaedreite tse ngata, lithollo tse nang le protheine e tlase, haholoholo ho batho ba nang le lefu la tsoekere.

Quinoa hape ke mohloli o motle oa potasiamo, eo u e hlokang moahong oa mesifa le liprotheine, ho boloka ho otla ha pelo khafetsa, le mesebetsi e meng e mengata ea 'mele. E fana ka livithamini le liminerale tse ling tse ngata hape.

Quinoa e na le li-antioxidants tse 'maloa, joalo ka tse fumanoang monokotšoai. Li-antioxidants li thusa ho thibela tšenyo ea lisele. Sena ke sa bohlokoa bakeng sa pholiso, hammoho le thibelo ea mafu le botsofali.

Haeba u na le lefu lena le leng le leng, kapa u latela lijo tse se nang gluten, quinoa ke khetho e ntle. Ha e na gluten.

Quinoa e na le mafura a phetseng hantle pelong a ka u thusang ho matlafatsa "cholesterol e ntle" ea hau. E ntse e tlatsa ebile e paka mokotla o nang le phepo e nyane.

KAMOO E LOKISETSOANG

Quinoa e ka pheha le ho jeoa ka litsela tse ngata. U tla hloka ho e omisa ka metsing joaloka raese. Kenya karolo e le 'ngoe ea quinoa likarolong tse peli tsa metsi kapa sesebelisoa' me u bososele ho fihlela hamonate, metsotso e ka bang 15.

Ho eketsa quinoa lijong tsa hau:

• Kenya quinoa e phehiloeng salate ea hau, sopho kapa lijana tsa pasta.
• E etse sejana se lehlakoreng. Nahana ka quinoa e le raese ea hau e ncha. Kopanya quinoa e phehiloeng le litlama, linaoa, meroho le linoko 'me u je le lijo tsa hau. Kenya protheine e phetseng hantle joaloka khoho kapa tlhapi haeba u khetha.
• Sebelisa phofo ea quinoa ho fapana le phofo ea koro ka har'a limafine tsa hao, lipanekuku, likuku kapa nako efe kapa efe ha u baka.

Ha quinoa e qetile ho pheha, u tla bona likhoele tse kobehileng li potile thollo ka 'ngoe. Etsa li-quinoa tse ngata tse phehiloeng ebe u li boloka ka sehatsetsing ho fihlela beke. E futhumatsa hantle. E ntšetse lijo tse 'maloa kamoo u li hlokang.

MOO U KA FUMANANG QUINOA

Mabenkele a maholo a korosari a na le mekotla ea quinoa karolong ea bona ea raese kapa likarolong tsa bona tsa tlhaho kapa tsa manyolo. U ka reka phofo ea quinoa, bijoux le lihlahisoa tsa lijo-thollo. Quinoa e ka boela ea rekoa inthaneteng kapa lebenkeleng lefe kapa lefe la lijo.

Ho na le mefuta e fetang lekholo ea quinoa. Empa o kanna oa bona bosehla / lenaka la tlou, khubelu kapa quinoa e ntšo mabenkeleng.

Ha u sa e pheha, u ka e boloka ka tlung ea hau ea likhoeli tse 'maloa. Sebelisa setshelo se sa keneng kapa mokotla bakeng sa polokelo.

RETS'ELISITSOE

Ho na le lipepe tse ngata tse monate tse sebelisang quinoa. Mona ke e 'ngoe eo u ka e lekang.

Litamati tse hahiloeng ka quinoa

(E hlahisa li-servings tse 4. Ho sebeletsa boholo: tamati e le 1, komiki ea ((180 milliliters, mL)

Lisebelisoa

• Ditamati tse mahareng tse 2½, kapa 6 cm, di hlatswitswe
• 1 tablespoon (tbsp), kapa 15 mL, oli ea mohloaare
• 2 tbsp (30 mL) eiee e khubelu, e ebotsoeng le e hahiloeng
• 1 senoelo (240 mL) meroho e tsoakiloeng e phehiloeng - joalo ka pelepele, poone, lihoete kapa lierekisi (botsoalle bo setseng)
• 1 senoelo (240 mL) quinoa, e hlatsoitsoe *
• 1 senoelo (240 mL) moro oa khoho o nang le sodium e tlase
• Avocado e butsoitseng, e ebotsoeng le e hlakiloeng (sheba ntlha)
• ¼ teaspoon (1 mL) pepere e ntšo e fatše
• 1 tbsp (15 mL) parsley e ncha, e hlatsoitsoe, e omisitsoe ebile e khethiloe (kapa 1 teaspoon, kapa 5 mL, e omisitsoeng)

Litaelo

1. Preheat oven ho 350 toF (176.6ºC).
2. Khaola litlhōrō tsa tamati 'me u koahele bokahare. (Makhasi ao a ka bolokoa hore a sebelisoe sopho ea langa le le lej kapa spaghetti kapa salsa.) Behella litamati ka thoko.
3. Ho chesa oli ka sekotlolo ho feta mocheso o phahameng. Kenya lieiee, 'me u phehe ho fihlela ba qala ho nolofala, metsotso e ka bang 1 ho isa ho e 2.
4. Eketsa meroho e phehiloeng, le mocheso ka, metsotso e meng e 1 ho isa ho e 2.
5. Kenya quinoa, 'me u phehe hantle ho fihlela e nkha hamonate, metsotso e ka bang 2.
6. Kenya moro oa kana ebe u tlisa ho pheha. Fokotsa mocheso 'me u koahele pan. Pheha ho fihlela quinoa e kentse metsi 'ohle' me e phehiloe ka botlalo, metsotso e ka bang 7 ho isa ho e 10.
7. Ha quinoa e phehiloe, tlosa sekwahelo ebe u fafatsa quinoa ka bonolo ka fereko. Ka bonolo kopanya avocado, pepere le parsley.
8. Hlokomela ka hloko senoelo sa ino (180 mL) sa quinoa le langa le le leng.
9. Beha tamati holim'a pampiri ea ho baka, 'me u bake ka metsotso e ka bang 15 ho isa ho e 20, kapa ho fihlela tamati e chesa hohle (tamati e ka tšeloa pele ho nako ebe ea besoa hamorao).
10. Sebeletsa hang-hang.

Linnete tsa phepo e nepahetseng

• Likhalori: 299
• Kakaretso ea mafura: 10 g
• Mafura a khotsofatsang: 1 g
• Sodium: 64 mg ,.
• Kakaretso ea fiber: 8 g
• Liprotheine: 10 g
• Likhabohaedreite: 46 g

Mohloli: National Heart, Lung le Setsi sa Mali. Lijo tse phetseng hantle tsa lelapa. bophelo bo botle.nhlbi.nih.gov/pdfs/KTB_Family_Cookbook_2010.pdf

Mekhoa e metle ea lijo - li-goosefoot; Lijo tse bobebe tse phetseng hantle - quinoa; Ho theola boima ba 'mele - quinoa; Lijo tse phetseng hantle - quinoa; Boiketlo - quinoa

Troncone R, lefu la Auricchio S. Celia. Ka: Wyllie R, Hyams JS, Kay M, bahlophisi. Matšoao a mafu a bana le mafu a sebete. La 5th. Philadelphia, PA: Elsevier; 2016: khaolo ea 34.

van der Kamp JW, Poutanen K, Seal CJ, Richardson DP. Tlhaloso ea HEALTHGRAIN ea 'lijo-thollo kaofela'. Lijo tsa Nutr. 2014; 58. PMID: 24505218 pubmed.ncbi.nlm.nih.gov/24505218/.

Zevallos VF, Herencia LI, Chang F, Donnelly S, Ellis HJ, Ciclitira PJ. Litla-morao tsa mala tsa ho ja quinoa (Chenopodium quinoa Willd.) Ho bakuli ba celiac. Ke J Gastroenterol. 2014; 109 (2): 270-278. PMID: 24445568 e fetotsoe.ncbi.nlm.nih.gov/24445568/.

• Phepo e nepahetseng