ʻO Quinoa kahi cereal e hiki ke hoʻohaʻahaʻa i ke kōpaʻa koko

Maikaʻi ka maʻi maʻi i ke ola: pono ʻoe e kiaʻi pono i kāu papaʻai e ʻike ai i nā mea āu eʻai ai a ʻo nā mea maikaʻi loa kēia.

Pono ʻoe e uku hou aku i ka mea e hiki ke loaʻa a mālama i ka kō koko koko i loko o nā palena maʻamau. ʻO Quinoa no ka maʻi hānai he huahana maikaʻi a maikaʻi ʻo ia e hiki ke maʻalahi i ka ola no ka maʻi maʻi.

He aha ka quinoa?

ʻO Quinoa, ʻoiai ke manaʻo ʻia he cereal, ʻaʻole ia he cereal. ʻO kēia mau kaʻina hana o nā mea kanu o nā pua ʻulaʻula, ʻulaʻula a ʻulaʻula paha. He ʻoi aku ka ʻoi aku o ka Groats ma mua o nā poʻe ʻē aʻe, akā ʻo kekahi kauoha i ke kiʻekiʻe ka mea ʻoi aku ka maikaʻi, no laila, ʻo ka poʻe i ʻike e makemake e uku no kahi huahana e loaʻa hou nā hopena maikaʻi i ke kino.

ʻO ka mea kanu Quinoa

I ka wā kahiko, ua hoʻohui ʻia ka quinoa i ka meaʻai o nā koa, no ka mea i manaʻo ʻia e hoʻonui i ka stamina. No laila ʻaʻole ia he mea kupanaha no nā Incas he laʻa ia. Uaʻoi aku ma mua o ʻelima mau tausani mau makahiki cereal i ulu ai ma Peru, Bolivia a me Chile, ma kahi o kanakolu kanakolu mau makahiki i hala ua hoʻohana ʻia ʻo ia ma ʻAmelika, a i kēia manawa ua hōʻea ia i kā mākou mau hale kūʻai.

Ma muli o nā mea hou a me kekahi exoticism, ʻaʻole ia i loaʻa i ke kaulana kūpono, ʻoiai ke manaʻo ʻia nei kekahi o nā mea nui e pono ai o ko mākou manawa. Auwē, makemake nui ʻia ka quinoa, ka mea ke wehe nui ʻia mai ka manaʻo nui o nā kumukūʻai maʻamau no nā huahana meaʻai o kēia ʻano. Manaʻo ka nui o ka poʻe inā he kūpono ke kālā i hoʻopau ʻia, inā ʻaʻole iʻoi aku ka waiwai o ka buckwheat i ia i nā waiwai pono, akā he mea kūʻai aku ke kumukūʻai ʻoi loa. Hana ka poʻe i kā lākou mau koho ponoʻī, akā ma luna o nā mea a pau, he mea kūpono ke aʻo hou aʻe e pili ana i ka ʻōhumu a me nā waiwai o quinoa.

He aha nā pōmaikaʻi e loaʻa ai i ke kino?

ʻO nā mea waiwai e kaulana ai no ka crin quinoa he mea paʻakikī ka overestimate:

• loaʻa i kēia huahana nā mea lapaʻau nui ʻē aʻe ma mua o ka cereal maʻamau (loaʻa iā ia ka nui o ka protein e like me ka ʻiʻo, akā ʻaʻohe momona);
• He waiwai ka cereal i ka momona meaʻai a me ka paʻakai, akāʻaʻohe gluten;
• kekahi helu o nā momona olakino;
• ma muli o keʻano o ka nui o nā mea ikaika, he ʻano hopena kēia ʻano cereal i ke kino;
• hāpai i ka hoʻomaha ʻana o nā kīʻaha koko;
• kōkua i ka hoʻohaʻahaʻa i ka cholesterol a me ka glucose i ke koko;
• ho'ēmi i ka hopena o ka maʻi cardiovascular;
• hōʻike ʻia e nā waiwai antidiabetic;
• e hoʻōla ai i ka hana migraine;
• ua kōkua nā hana maʻamau o ka hana a me ka hopena, ʻo ke kaupaona ʻana;
• kōkua e hōʻemi i ka nui o ka maʻi.

ʻO ka kikoʻī glycemic index of quinoa he 35-53 mau ʻāpana (hilinaʻi i ka māka).

Nā Hoʻohui

Ma keʻano holoʻokoʻa, ʻo ia kahi huahana e loaʻa ai kahi hopena pono ma ke kino, akā naʻe, e noʻonoʻo pono i ka cereal nā mea maʻi oxalates.

ʻO nā mea i kau ʻia i kahi meaʻaiʻaiʻai-kaohi i hōʻemi i ka nui o ka quinoa i kā lākou papaʻai a i ʻole e hōʻino i ke kino.

I kahi hihia o ka hoʻomālikelike ʻana o kēlā me kēia huahana, hiki i kahi hopena alakiko, maʻi a i ʻole kaʻeha paha.

Inā ʻaʻole i ʻai mua kēia cereal, pono ia e hoʻāʻo i kahi mea liʻiliʻi (2-3 punetē) e hoʻomaopopo i ke ʻano o ka hana ʻana i kekahi hihia. Inā ma hope o kekahi mau hola, ʻaʻohe mau hopena maikaʻi ʻole, hiki iā ʻoe ke hoʻonui lohi i ka dosage.

Me ka pancreatitis, heʻano maʻamau ka quinoa. He mea kūpono ke hāʻawi i ka ʻai no nā lā 2-3 a ʻai wale i ka wai. Ke hele ka ʻeha a me ka ʻāʻī, hiki ke ʻai hou i ka cereal.

Hoʻomaʻamaʻa ʻia mai ka gastritis a me nā ʻeha mai nā cereal, no ka mea, hiki i ka maʻi palupalu i pāpā ʻia ma muli o ka fiber a me ka protein.

Pehea e kuke ai?

ʻO kekahi mea hou aʻe i pili ai i kēia cereal, ʻaʻole pono ʻoe e lilo i lilo i maʻa a kulua e kuke ai:

• holoi maikaʻi i ka cereal ma mua o ka kuke ʻana. No ka hana ʻana i kēia, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka sieve, ʻoiai mea liʻiliʻi ʻo ka quinoa;
• e hoʻomaikaʻi i kona ʻono, ua ʻōlelo ʻia e hoʻohui i ka wai a hoʻolōʻihi i nā hola he nui;
• inā makemake ʻoe e hoʻoikaika i nā nīniki ma kona ʻono, kūpono ka helu ʻana iā ia i loko o kahi pā, hoʻomāhoihoi ʻia (ʻelima mau minuke ka lawa);
• ninini i ka cereal no ka kuke ʻana i nā ʻāpana: 1 kīʻaha kīʻaha ma 2 mau kīʻaha wai;
• kuke no 15 mau minuke. I ka pepa i pau, he ʻalike ka croup a ʻike ʻoe i ke kaʻina puni o ke keʻokeʻo.

Hiki i Quinoa ke lilo i hoʻohui nui i ka ʻai lau i ʻole aʻa paha. Hoʻohui ʻia i kekahi manawa i loko o ka palaoa no ka palaoa palaoa. He lilo ʻē paha i mea hoʻonui i ka ʻōpala, lettu a i ʻole casserole. Hoʻohana pinepine ʻia ka quinoa kūlohelohe me nā hoʻohui hoʻohui e like me ka paukena, ka ʻala a me ka hua coriander huaʻala, nā huaʻū, nā hua ʻai, a i ʻole nā ​​mea kanu i hana ʻia.

E kaupalena ʻoe i ka hoʻohana ʻana o ka quinoa?

ʻO ka lawelawe kuʻuna kūpono no ka pākeke ʻo 100-200 g o ka cereal hoʻomākaukau.

Ke hāpai nei me ka pāʻai, pono e mālama ʻia. ʻOi aku ka maikaʻi ma ka ʻaina wale nō inā ua hoʻohana mua ʻia ma mua o ka hapai ʻana, no laila, ʻaʻohe ʻano haʻalulu maikaʻi.

Hoʻomaopopo nā kauka i ka hoʻohui ʻana i ka cereal i ka papa mua a me ka lua i kekahi mau manawa i ka hebedoma i ʻelua mea hoʻomaʻamaʻa mua, ʻoiai cereal piha kēia i ka nui o ka nui o nā waiora a me nā minela. Ma ka lāʻau 3 trimester, mea kūpono ke hoʻohana ʻana ia ma nā wahi liʻiliʻi (50-70 grika ka nui).

He mea maikaʻi loa ʻo Quinoa no ka hoʻomaʻamaʻa ʻana o ka maʻi waiū, no ka mea maikaʻi ʻia ka nui a me ka maikaʻi o ka waiū. Eia naʻe, ma mua o ka malama hoʻokahi keiki a pau ke keiki, pono e hoʻokuʻu ʻia kēia ʻano cereal. Ma hope mai, hiki iā ʻoe ke komo i ka meaʻai, akā ma nā ʻāpana liʻiliʻi, e nānā ana i ka hopena ma ke kino o ke keiki.

He wikiō hoʻohana pono

ʻO ka ʻono ʻaina laila quinoa salad:

He huahana maikaʻi a maikaʻi loa ʻo Quinoa, no laila e maikaʻi maikaʻi ana inā hoʻohana pono ʻia. ʻO kahi koho maikaʻi no ka poʻe makemake e hoʻohui i nā pono a me nā hoʻāʻo.