Quinoa: calorie, sifooyin u gaar ah

Quinoa - miraha qoyska geedka Chenopodiaceae, kaas oo si dhow ula xiriira la isbinaajka iyo xididdo. Si kastaba ha ahaatee, sida laga soo xigtay hababka dhadhanka, muuqaalka iyo processing ay quinoa ekaan dhuumeed, dad badan oo si qalad ah u yeelaan badarka.

From quinoa Boorash diyaar waxaa loo isticmaalaa sida qurxisaan a for hilib iyo kalluun suxuunta, macmacaan iyo ku daray in ay saladh. abuurka Plant waxaa dhulka galay bur. Sidaa darteed, wuxuu u yeedhay miraha badar quinoa. In Russia, dhirta this ayaa magacyada badan: quinoa, quinoa bariis, quinoa.

Quinoa: yara taariikhda

Warshad Tani waa koray ee gobollada buuraleyda ah ee Chile, Bolivia, Peru iyo Ecuador. Dalkiisa waa laylan ee buurta ee geedka kokaha ee South America. Tan iyo wakhtiyadii hore, quinoa (quinoa ama) waa sheyga ugu muhiimsan iyo cuntada Indian qadarin.

Toddoba kun oo sano ka hor, qabiilooyinka Indian quinoa duurjoogta cunay, afar kun oo sano ka hor ayuu bilaabay inuu baaqbaaq geedka, in lagu beeray on ujeedada. Inta lagu jiro qabsashadii of South America by Spain awoodda ugu weyn ee Incas ahaayeen baradho, hadhuudh iyo quinoa.

Spain ayaa keenay baradho Europe iyo hadhuudhkii, iyo quinoa muuqatay warshad aad u plebeian, aan istaahilin dareenka of World Hore (iyo sababta aad u wanaagsan!).

Dadka ku nool dalalka koraya geedka this gaar ah dhammaan qaybaha ay isticmaalaa:

• abuurka ah waxaa la galay bur, iyaga ka brewed noocyo kala duwan oo suxuunta,
• caleemaha cagaaran la cuno cusub, ku daray in ay saladh kala duwan,
• Qalalan jirridaha waxaa loo isticmaalaa sida shidaalka.

Waqtigan xaadirka ah, quinoa ballaaran guskiisa ku cuisines dunida. sifooyin u gaar ah faa'iido geedka this kicinaya xiisaha mid ah khubarada nafaqada iyo restaurateurs dalal badan.

Breeders ayaa isku dayaya in la helo hab lagu beeri quinoa in qaybaha kala duwan ee dunida.

Quinoa, guryaha faa'iido gaar ah

Faa'iidada iyo kelinimada ee warshadda - in content qani ku ah fitamiin kala duwan, macdanta, acids amino.

Haddii aad u ekaysiinnaa leh miraha ka badan sida caadiga ah inoo ah bariis, kaleh ama masago, guusha ee guryaha waxtar leh, shaki kuma jiro, quinoa doonaa. Tani waa run gaar ah borotiinada.

Iyadu waa horyaalka ee ay content. In 100 garaam oo alaabta cayriin kor ku qoran in siddeed iyo labaatan boqolkiiba iska caadi ah oo maalin walba bari kariyey - ilaa sagaal boqolkiiba. waxyaabaha kale ee la mid ah ee content protein waa aad uga hooseeya: bariiska - toddoba iyo boqolkiiba badh, hadhuudh iyo sarreen - saddex iyo badh.

borotiinada quinoa la mid ah ee ka kooban borotiinka caanaha naaska yihiin, oo iyagu waa si fudud digestible iyo faa'iido badan ee carruurta, ciyaaraha fudud, haweenka uurka leh.

bari ayaa ka mid ah dhirta gaar ah oo aanay ku gluten. Waxaa la tilmaamay dadka sonkorowga qaba iyo dadka qaba xasaasiyadda.

Quinoa: Halabuurka iyo qiimaha tamarta

Maqaallo quinoa utility cuntada, calories per 100 garaam oo grits ceedhin:

• qiimaha Energy - 368-370 Kcal;
• content baruurta of - 6,07 g;
• content protein - 14,12 g;
• content carbohydrate - 64,16 garaam.

Waa kuwee tilmaamayaal ayaa kulaylka-daaweeyaa? Calorie quinoa la kariyey badan oo hoose, waa kaliya 120 Kcal per boqol garaam, baruurta iyo carbohydrates hoos saddex jeer, samaynta suxuunta in rafcaan u qaadato cunto badarka ee dadka doonaya in ay lumiyaan miisaan.

Quinoa - kaydiyana waxaa ka mid ah fitamiin iyo macdan. Wuxuu ka kooban yahay qaybaha soo socda in tiro ku filan caadi ah maalin kasta ee isticmaalka,

• vitamins B (buuxda);
• folic acid,
• manganese,
• magnesium,
• calcium,
• potassium,
• selenium,
• copper,
• zinc,
• bir ah;
• fosfooraska.

Dabcan, sakhiray in daaweynta lagu kululeeyo, goobtii lumiyo qaar ka mid ah guryaha waxtar leh, hoos quinoa calorie, la kariyey ee cadad la yareeyey (100 garaam) ee fitamiin iyo macdan. Si kastaba ha ahaatee, ay set gaar ah waxa lagu kaydiyaa.

Maxaad kariyo quinoa?

Dalagga la cuni karin cayriin si loo ilaalin oo dhan guryaha nafaqada. Ujeedada this, miraha waxaa marka hore la nadiifiyaa by hargahood sare (luschat), ka dibna lagu qooyay inta aan la isticmaalin, ama milled biqlay.

Xaqiiqada ah in cereals ku qariyeen by diir adag, oo waa la wada baabbi'iyey ama habka of sii darane, ama by karkaraya hadhuudhka. hadhuudh adag in la cuno shaqayn karto, waxa aanu jirkaaga ma siin guryaha nafaqada.

Marka kulaylka quinoa loola dhaqmo weli u gaar ah iyo keensataa guryaha la yaab leh:

• By hadhuudh karkaraya nuuga biyaha, ka kooban oo quinoa korodhka isku caateeyo. In calorie this hoos quinoa kariyey saddex jeer.
• Fiitamiino iyo macdano in bari la kariyey ma beddelmin, kaliya vitamin B5 dhegay biyo kulul. Dabcan, fiirsashada ee nafaqooyinka per 100 garaam oo alaabta waa la dhimay, laakiin qaab-dhismeedka gaar ah isma badelin.

quinoa The kulaylka-loola dhaqmo, kuna waari dhexdeeda content tamardhac waa la dhimay, dhammaystir ku fiican in slimming cunto iyo dadka qaba cudurka macaanka.

Quinoa: recipe

Quinoa lagu iibiyo dukaamada ee foomka of jajabi ama grits. Waxaa jira saddex nooc oo digir ah: madow, jaalle ah oo cas. Waayo, iyagu ma yihiin si weyn u dhadhan kala duwan oo qiimo nafaqo, sidaas darteed si loo badbaadiyo lacag, waxaad ka iibsan kartaa bari ee midab kasta, oo diiradda saaraya qiimaha.

Cuntada quinoa Boorash, taas oo calorie aad u yar yahay, inta badan saxan la aqbali karo iyo baahsan ee dalagga this. karinayo of boorashka waa mid fudud oo la gaari karo si ay u sayidaddeedii kasta oo:

• Badar waa in si fiican raaciyaa hoos ordaya biyo qabow.
• Haddii cereals iibsaday dukaan, bariyeelay qolof cufan, waxaa jira uma baahna in ay ku qoynin ka hor. Ka hor inta karinta Boorash waa in ay isku dayaan mid hadhuudh, haddii ay u qadhaadh yahay, waxa fiican in aad ku shub badarka biyo qabow, waayo laba ama saddex saacadood, ka dibna mar kale biyo raaci.
• Si aad u diyaariso Boorash ah ayaa loo baahan yahay in ay qaataan dheri weyn oo ku filan, maxaa yeelay, mugga badarka marka la kariyey afar jeer kor u kacay. On qayb ka mid ah dalagga ee waa in ay qaataan laba qaybood dareere ah.
• Deeqa Biyaha ama digsigii, ku shubaa dabka iyo cusbo. cereals diyaariyey hurudo in biyaha kulul iyo sii wadaan in ay isku kari ilaa hoos daboolka xiran yihiin. Inta lagu guda jiro Boorash karinta waa walaaq dhawr jeer, si aysan u pripeklo si hoose ee digsiga.

Boorash kasoobaxa ilaa nuugista dhamaystiran oo biyo ah (oo ku saabsan shan iyo toban daqiiqo) hoos daboolka xiran yihiin, ka dibna la furo digsiga, hold kulaylka at hal ama laba daqiiqo (ama ilaa uumi dhamaystiran oo dareere ah). Boorash ayaa diyaar u yahay u adeegaya.

gunaanad

Siriyalka loo isticmaalo in maraqa, saladh, smoothies. movie A in dhergiyaa khabiirada cuntada tamardhac dunida, korodhsi caan ah oo si fiican u qalantay in cuntada sida badan. La yaab ma laha Incas qadiimiga yeedhay quinoa ah "hadhuudh dahabka".

Hanuuniyey ayaa xaqiijiyey xogta ku saabsan qiimaha nafaqo ee sheyga, dano iyaga u gaar ah si ay caadooyinka, Kuliyadda quruumaha kala duwan, diyaariso quinoa ka suxuunta rayn qoyskaaga iyo saaxiibadaa.

Cunno wanaagsan!