Udiri nri di nma - quinoa

Quinoa (akpọrọ "keen-wah") bụ mkpụrụ obi nwere akụ, bara ọgaranya na protein, nke ọtụtụ ndị na-ewere dị ka ọka niile. 'Mkpụrụ ọka' niile nwere akụkụ mbụ nke ọka ma ọ bụ mkpụrụ, na-eme ka ọ bụrụ nri ahụike na zuru oke karịa ọka a nụchara anụcha ma ọ bụ nke edozi. Quinoa nọ n'otu osisi ezinụlọ nwere chard, akwụkwọ nri, na beets nke Switzerland.

Quinoa enweghị gluten, na ntụ ọka bụ ezigbo dochie anya ntụ ọka wit. Dị nwayọọ na nke nutty, quinoa nwere ike ịnụ ụtọ n'ọtụtụ ụzọ.

NTAK emi enye ọfọnde ọnọ fi

Quinoa bara ọgaranya na protein. O nwere ihe fọrọ nke nta ka ọ bụrụ okpukpu abụọ nke protein dị na ọka oat, yana ntakịrị fiber na iron. Quinoa bu protin zuru oke. Nke a pụtara na o nwere amino acid itoolu dị mkpa (ihe owuwu nke protin) nke ahụ gị chọrọ mana ọ nweghị ike ịme n'onwe ya.

I kwesiri protein n’ime nri gị iji nyere ahụ gị aka imezi mkpụrụ ndụ ma mepụta ndị ọhụrụ. Protein dịkwa mkpa maka uto na uto n'oge nwata, oge uto, na afọ ime. Nnukwu protein protein nke Quinoa na-eme ka ọ bụrụ nhọrọ dị mma n'ọnọdụ osikapa na nnukwu carbohydrate ndị ọzọ, protein dị obere, ọkachasị ndị nwere ọrịa shuga.

Quinoa bụkwa ezigbo isi nke potassium, nke ịchọrọ maka akwara na protein, na-eme ka obi na-agakarị, yana ọtụtụ ọrụ ndị ọzọ. Ọ na-enyekwa ọtụtụ vitamin na mineral ndị ọzọ.

Quinoa nwere ọtụtụ antioxidants, dị ka ndị a hụrụ na tomato. Antioxidants na-enyere aka igbochi mmebi cell. Nke a dị mkpa maka ọgwụgwọ, yana mgbochi ọrịa na ịka nká.

Ọ bụrụ na ị nwere ọrịa celiac, ma ọ bụ soro nri na-enweghị nri, quinoa bụ ezigbo nhọrọ. O nweghi gluten.

Quinoa nwere abụba nwere ezi obi nwere ike inye aka bulie "ezigbo cholesterol" gị. Ọ na-ejuputa ma na-etinye ntụpọ na-edozi ahụ na obere ego.

KA E SI DIKỌTA YA

Quinoa nwere ike esi nri ma rie ya n'ọtụtụ ụzọ. Ikwesiri igha ya na mmiri dika osikapa. Tinye akụkụ 1 quinoa na akụkụ 2 mmiri ma ọ bụ ngwaahịa na simmer ruo mgbe obi dị nro, ihe dị ka nkeji 15.

Iji tinye quinoa na nri gị:

• Gbakwunye quinoa esi nri na salad gị, ofe, ma ọ bụ nri pasta.
• Mee ya nri n’akụkụ. Chee quinoa ka osikapa gi ohuru. Ikpokọta quinoa esi nri na ahịhịa, agwa, akwụkwọ nri, na oge iji sie nri gị. Gbakwunye protein dị mma dị ka ọkụkọ ma ọ bụ azụ ma ọ bụrụ na ịhọrọ.
• Jiri ntụ ọka quinoa kama ntụ ọka wit na muffins, pancakes, kuki, ma ọ bụ oge ọ bụla ị mere achịcha.

Mgbe quinoa kwusiri nri, ị ga-ahụ eriri eri gbara gburugburu ọka ọ bụla. Mee akwa ogbe nke quinoa esie ya ma debe ya na ngwa nju oyi rue otu izu. Ọ na-eme ọfụma. Wepụta ya maka ọtụtụ nri dịka ịchọrọ ya.

Ebe a ga-achọta QUINOA

Ọtụtụ nnukwu ụlọ ahịa na-ebu akpa quinoa na ngalaba osikapa ha ma ọ bụ na ngalaba okike ha ma ọ bụ nke nri. I nwekwara ike ịzụta quinoa ntụ ọka, pasta, na ngwaahịa ọka. A pụkwara ịzụta quinoa n'ịntanetị ma ọ bụ na ụlọ ahịa nri ahụike ọ bụla.

Enwere ihe karịrị otu narị iche nke quinoa. Mana o yikarịrị ka ị ga-ahụ edo edo / ọdụm, ọbara ọbara, ma ọ bụ quinoa ojii na ụlọ ahịa.

N’emezighi ya, inwere ike ichekwa ya n’ime ebe ị na - eri nri ruo ọtụtụ ọnwa. Jiri akpa ikuku ma ọ bụ akpa maka nchekwa.

Nweta

E nwere ọtụtụ Ezi ntụziaka na-eji quinoa. Nke a bụ otu ị nwere ike ịnwale.

Quinoa-Afọ Tomato

(Na-enye nri ugboro anọ. 1 size, tomato, ¾ cup (180 milliliters, mL) stuffing)

Efrata

• 4 ọkara (sentimita 2½, ma ọ bụ sentimita 6) tomato, kpochara
• 1 ngaji (tbsp), ma ọ bụ 15 mL, mmanụ oliv
• 2 tbsp (30 ml) uhie uhie, kpochapu ma gbue ya
• 1 iko (240 mL) esi nri esiri esi - dị ka ose, ọka, karọt, ma ọ bụ peas (nke nwere omume enyi)
• 1 iko (240 mL) quinoa, kpochara *
• 1 iko (240 mL) broth nke nwere obere sọdium
• Pe ube oyibo, peeled na diced (lee ndụmọdụ)
• ¼ teaspoon (1 mL) ose oji
• 1 tbsp (15 mL) pasili ohuru, kpochapụrụ, nke a mịrị amị, na chopped (ma ọ bụ 1 teaspoon, ma ọ bụ 5 mL, kpọrọ nkụ)

Ntuziaka

1. Kpochapu oven na 350ºF (176.6ºC).
2. Ebipu elu nke tomato ma oghere n'ime. (Enwere ike ịchekwa pulp ahụ maka iji ya na tomato ma ọ bụ ihendori, ma ọ bụ salsa.) Wepụta tomato n'akụkụ.
3. Kpoo mmanu mmanu n'ime ite oku n’enweghi oku. Tinye eyịm, sie nri ruo mgbe ha malitere ime nro, ihe dịka 1 ruo 2 nkeji.
4. Tinye akwukwo nri esiri esi, ma kpoo oku, ihe dika 1 rue 2 ozo.
5. Tinye quinoa, ma sie nwayọ ruo mgbe ọ ga-esi ísì ọma, ihe dị ka nkeji 2.
6. Add ọkụkọ efere ma mee ka otuto. Belata ọkụ ma kpuchie pan. Esi nri ruo mgbe quinoa amịkọrọ mmiri ya niile ma sie ya nke ọma, ihe dịka nkeji 7 ruo 10.
7. Mgbe quinoa na-esi nri, wepụ ihe mkpuchi ahụ ma jiri nwayọ na-efe quinoa na ndụdụ. Jiri nwayọ gwakọta ube oyibo, ose, na parsley.
8. Jiri nlezianya kpoo ihe ¾ iko (180 mL) nke quinoa n'ime tomato ọ bụla.
9. Tinye tomato na mpempe mmiri, ma ghee ya ihe dị ka minit 15 ruo 20, ma ọ bụ ruo mgbe tomato dị ọkụ n'oge niile (a ga-ebu ụzọ sie tomato tupu oge ahụ).
10. Ije Ozi ozugbo.

Eziokwu nri

• Calories: 299
• Mkpokọta abụba: 10 g
• Abụba juru afọ: 1 g
• Sodium: 64 mg
• Total eriri: 8 g
• Protein: 10 g
• Carbohydrates: 46 g

Isi Iyi: National Heart, Lung, na Ọbara Institute. Icioustọ ezigbo nri ezinụlọ. healthyeating.nhlbi.nih.gov/pdfs/KTB_Family_Cookbook_2010.pdf

Udiri nri di nma - goosefoot; Nri dị mma - quinoa; Ọnwụ ibu ibu - quinoa; Nri ahụike - quinoa; Wellness - quinoa

Troncone R, Auricchio S. Celia ọrịa. Na: Wyllie R, Hyams JS, Kay M, ụmụ nwoke. Ọrịa Pmụaka Ọrịa na Ọrịa Imeju. Nke 5. Philadelphia, PA: Elsevier; 2016: isi 34.

van der Kamp JW, Poutanen K, Akara CJ, Richardson DP. Nkọwapụta ahụike nke 'ọka dum'. Ihe oriri Nutr Res. 2014; 58. PMID: 24505218 pubmed.ncbi.nlm.nih.gov/24505218/.

Zevallos VF, Herencia LI, Chang F, Donnelly S, Ellis HJ, Ciclitira PJ. Mmetụta afọ na-eri nri quinoa (Chenopodium quinoa Willd.) Na ndị ọrịa celiac. Am J Gastroenterol. 2014; 109 (2): 270-278. PMID: 24445568 pubmed.ncbi.nlm.nih.gov/24445568/.

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