ʻO Quinoa Mea Nūnū Mea Mea

Nā Kaloka ma Quinoa a me ko lākou mau Huakaʻi Ola

ʻO ka'ōlohelohe o Bolivia, he qualina ka pilina o ka chard Swiss, ka'ōnihi, a me nā beets. ʻO Quinoa he huaʻai pihaʻole o ka gluten i piha i nā huaora, nā minera, ka protein, a me ka fiber.

ʻO nā quinoa iʻikeʻia ma United States nui, kaʻulaʻula, keʻokeʻo, a me kaʻeleʻele quinoa. Ma waho aʻe o kaʻokoʻa o kaʻula, nāʻano likeʻole e hoʻomaʻamaʻa ai i kahiʻohu maʻamau a me nā mea lewa.

ʻO ka quinoaʻeleʻele ka mea maʻamau, me kaʻoluʻolu māmā ma mua o kaʻulaʻula ulaʻula, aʻo ia ka mea maikaʻi loa i ka palaoa sala. ʻO ka quinoaʻeleʻele he meaʻoi aku ka lepo aʻoi aku ka maikaʻi ma mua o kaʻoluʻolu o ka quinoa keʻokeʻo.

Hoʻohana pinepineʻia nā quinoa i nā meaʻaiʻai meaʻai, kahi e hoʻopiha ai a paʻa i ka protein. ʻO Quinoa he pūmua piha, nona nā meaʻeiwa a pau eiwa.

Hoʻokahi kīʻaha o ka quinoa i loko o 220 calories, 39 g o ka waiʻalulu, 5 g o ke fiber a me 8 g protein. ʻOiai,ʻaʻole ia he calorieʻuʻuku, aia i loko o 39 g o ka'ōhuʻeluʻa paʻakiki kahi hiki ke lilo i puna kumu maikaʻi.

Eia kekahi, he kumu nui o ka fiber a me ka protein. Inā makemakeʻoe e ho'ēmi i kāuʻai kaloila, e hoʻokau i 3/4 kapu iʻaila. He mea kōkua hoʻi kēia, ināʻoe e nānā nei i nā lepili e koho i kaʻike kumu waiwai no ka 1/4 kapu maloʻo, a laila e hāʻawi mai i 3/4 kapu i kālua.

Nā Huakaʻi Ola o Quinoa

ʻO Quinoa heʻanoʻano haʻahaʻa i ka sodium a he waiwai hoʻi i ka fiber a me ke kinetona.

ʻO ka fiber ka hapa keu o ka'akiʻa e kōkua ai me kaʻoluʻolu, ka pale a hoʻohaʻahaʻa i ka paʻa, hiki ke kōkua i ka hukiʻana i ke cholesterol mai ka puʻuwai a he mea nui i ka mālamaʻana i nā suʻi koko. ʻO kaʻili'ē aʻe i ka quinoa e hoʻopiʻiʻia ka'ōhūʻana o nā'ōpelu a me ka mana o ke koko. Hōʻike nā haʻawina e pili ana ka pilikia o ka maʻi maʻamau 2 i ka wā eʻai pinepineʻia ka'ōpalaʻokoʻa. No laila, inā eʻimi anaʻoe i kahiʻokoʻa'ē aʻe i ka paku no ka hoʻomāʻonaʻana i kou makemakeʻoiʻana i ka hoʻoholoʻana, e hiki ai iāʻoe ke maʻamau i ka quinoa.

Ma muli o ka quinoa he hua liʻiliʻi holoʻokoʻa, heʻano maoli nō hoʻi ia he kumu maikaʻi o ka hao, ka magnesium, ka vitamini E a me ka pālolo. ʻO ka Magnesium he mahele o ka nui o nā kaʻina hana kahe i loko o ke kino,ʻo kahi pū kekahi e kōkua ai e hoʻoponopono i ke koko. ʻO ka hao he'ailala nui e kōkua ai i ka laweʻana i ka oxygen ma o ke kino, aʻo ka huaʻo E he māmona momona momona ia e hana ai he antioxidant, e kōkua ana i ka hakakāʻana i nā lāʻau liʻiliʻi ma ke kino.

Nā nīnau maʻamau e pili ana i ka Quinoa

Loaʻaʻoleʻia ka quinoa gluten? ʻAe, quinoa he koho gluten-freeʻole no ka poʻe hiamoe iʻole ka maʻi Celiac.

Loaʻa iā quinoa kahi protein maikaʻi? ʻAe, quinoa e hoʻolako i nā meaʻeiwa a pau o nā amino acino.

No ke aha he meaʻawaʻawa nā quinoa? ʻO ka hana maʻamau o nā saponins e hiki ke uhi i kēlā huapalapala quinoa, e hāpai ana i kahiʻawaʻawaʻawaʻawa a iʻole ke kīkoʻa paha i ka manawa iʻakoʻia.

ʻO kahi holoi maʻemaʻe ma mua o kaʻaiʻana he nui ia e hoʻonele ai iā lākou.

Pehea e koho ai a kūʻai aku i nā Quinoa

Hiki iāʻoe ke loaʻa quinoa i kāu hale kūʻai kūʻai maʻamau a iʻole kekahi hale kūʻai mea olakino. E nānā iā ia ma kahi papa e pili ana i ka laiki a me ke couskous.

Loaʻa ka quinoa i kahi ola lōʻihi a hiki ke mālamaʻia i loko o kāu hale lole i loko o kona pīkoi aiʻole kahi pahu pale. Ma muli o ka hua, heʻano maikaʻi ka "lā maikaʻi," akā, hiki ke hoʻohanaʻia me ka maluhia ma mua o kēlā lā. Aia ma ka kuke, kuhi ka quinoa i loko o ka friji no nā lā 6-7. Eʻikeʻoe e hoʻomaka ana e hele hewa, i ka manawa e paʻakikī a hoʻonui i ka lehu.

Hiki iāʻoe ke mālama i ka quinoa no ka lōʻihi i loko o ka pahu pāʻani i loko o kahi pahu pahu hoʻonākele.

Nā Huakaʻi Ola e hoʻomākaukau ai i ka Quinoa

ʻO Quinoa he hoʻololi nui no ka hoʻoponoponoʻiaʻana,ʻo nā mea'alapona i hoʻoheheʻeʻia e like me ka raiki keʻokeʻo a me ka pasta. E hoʻohana i ka quinoa no ka'ōwiliʻana i nā meaʻai maikaʻi a hoʻopakele i nā'ōpū no nā meaʻaina ahiahi. A iʻole, e hana i ka mea noʻonoʻo a kiʻekiʻe i kou mau protein ma keʻano he pani pani no nā meaʻai.

ʻO keʻano hana kuke no ka quinoa e like me ka laiki-ʻo ia hoʻi, hoʻokahi māka māka iʻelua mau wahi wai. ʻO ka mea wale nō keʻano he nui nā'ōlelo pai e'ōleloʻia e hoʻoulu a / e hoʻomaʻemaʻe paha i ka quinoa ma mua o ka hoʻohanaʻana i mea e hoʻoneʻe ai i nā saponins e hana ai, kahi mea e hoʻopili ai i nā meaʻono i hanaʻia e like me keʻano o nā manu i keʻano.

E heluhelu mau i nā kuhikuhi o nā pōʻai no nā kuhikuhi pololei. E kau i hoʻokahi kīʻaha o ka quinoa kahi maloʻo i loko o kahiʻili maikaʻi, a hoʻokahe i lalo o ka wai aʻo ka hoʻopuniʻana iā ia me kou lima.

Ma hope o ka holoiʻana i kāu quinoa maloʻo, e kuke iā ia e like me keʻano o nā pōʻai pipi-ma ke kauʻana i loko o ke kōkō meʻelua kīʻaha wai (aiʻole ka mea aiʻole ka mea kanu sodona a me ka moa moa) i kēlā me kēia kīʻaha quinoa. Lawe iā ia i kahi palaha a laila e ho'ēmi i ka wela i ka mea haʻahaʻa, e uhi, a me ka'ōmahie a hiki i ka hōʻomiʻana o ka palaoa i nā wai a pau, i kahi 20 mau minuke a lōʻihi paha. ʻO ka hua i hoʻopauʻia he ponoʻole a he māmā.

Recipes Me ka hoʻohanaʻana i Quinoa

• ʻO ka mea kanuʻo Quinoa
• ʻO Quinoa Crusted Cod me Peach Salsa

> Kālā:

_{Anderson JW. ʻO ka'ōpū a me ka maʻi kokamau o ka maʻi maʻamau:ʻo kaʻoiaʻiʻo o kaʻoiaʻiʻo. ʻO'Am J Kokū Nutr. 2004 Dec, 80 (6): 1459-60. 2004.}

_{Erkkila AL, Herrington DM, Mea Hana, Lichtenstein AH. Laweʻia nā'ōpū a me kaʻai āpau a pau i ka hoʻonuiʻiaʻana o ke kaheʻo ke keronipona atherosclerosis ma nā wāhine postmenopausal me ka maʻi o ke kekēhau. Am Heart J. 2005 Jul, 150 (1): 94-101. 2005.}

>ʻO kaʻaha kūkā. ʻAno o ka quinoa. http://wholegrainscouncil.org/whole-grains-101/whole-grains-101-orphan-pages-found/types-quinoa

_{van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. ʻO ka konaiuma me ka magnesium pāʻani, nā kumuʻai kumu nui, a me ka pōʻino o ka maʻi maʻisā type 2 i ka US Black Women. Ka mālama maʻi diabetes. 2006ʻOkakopa, 29 (10): 2238-43. 2006.}