Quinoa: kalori, pụrụ iche Njirimara

Quinoa - mkpụrụ nke osisi ezinụlọ Chenopodiaceae, nke nwere njikọ chiri anya na inine na beets. Otú ọ dị, dị ka ha na uto, ọdịdị na usoro quinoa yiri croup, ọtụtụ ndị na-ezighị na-ekwu ya ka ọka ọṅụṅụ.

Site na njikere porridge quinoa eji dị ka ihe ndozi maka anụ na iyak efere, desserts na agbakwunyere salads. Osisi osisi na-ground n'ime ntụ ọka. Ya mere, a na-akpọ mkpụrụ nke quinoa mkpụrụ. Na Russia, a na osisi nwere ọtụtụ aha: quinoa, osikapa quinoa, quinoa.

Quinoa: a bit nke akụkọ ihe mere eme

Nke a na osisi toro na ugwu nke Chile, Bolivia, Peru na Ecuador. N'ala nna ya bụ ugwu mkpọda nke Andes na South America. Kemgbe oge ochie, quinoa (quinoa ma ọ bụ) bụ isi ngwaahịa na-asọpụrụ Indian nri.

Seven puku afọ gara aga, anụ quinoa eri Indian ebo nile, nnù iri afọ gara aga, ọ malitere ịzụlite osisi, nke na-akụ na nzube. Mgbe e meriri South America site Spaniards isi ike nke Incas bụ poteto, ọka na quinoa.

The Spaniards me ka Europe poteto na ọka, na quinoa yiri kwa plebeian osisi, na-erughị eru nke uche nke Old World (na a ezigbo ihe!).

Bi nke mba na-eto eto a pụrụ iche osisi mee ya niile akụkụ:

• mkpụrụ na-esichara n'ime ntụ ọka, brewed si ha a dịgasị iche iche nke efere;
• green epupụta na-eri ọhụrụ, kwukwara iche iche salads;
• Mịrị ị ga-eji dị ka mmanụ ụgbọala.

Ugbu a, quinoa n'ọtụtụ ebe penetrates na esi nri nke ụwa. Unique bara uru Njirimara nke a osisi na-eme ka mmasị n'etiti nutritionists na restaurateurs n'ọtụtụ mba.

Breeders na-agbalị ịchọta ụzọ ịzụlite quinoa n'akụkụ dị iche iche nke ụwa.

Quinoa: pụrụ iche bara uru Njirimara

Uru na iche nke osisi - na a ọgaranya ọdịnaya nke iche iche na vitamin, minerals, amino asịd.

Ọ bụrụ na ị jiri ya tụnyere osisi nke ọzọ na mbụ anyị osikapa, buckwheat ma ọ bụ millet,-eto eto nke bara uru Njirimara, obi abụọ adịghị, ga-quinoa. Nke a bụ eziokwu karịsịa nke na-edozi.

Ọ bụ dike nke ha ọdịnaya. Na 100 grams nke crude ngwaahịa nwere ruo iri abụọ na asatọ percent nke kwa ụbọchị norm na sie romp - ruo itoolu percent. Ndị ọzọ yiri ngwaahịa nke protein ọdịnaya bụ ukwuu ala: na osikapa - asaa na ọkara percent, ọka na wheat - atọ na ọkara.

Quinoa na-edozi ndị yiri na mejupụtara na mmiri ara na-edozi ha, ha na-adị mfe digestible na bara uru maka ụmụaka, na-eme egwuregwu, ụmụ nwaanyị dị ime.

The romp nke pụrụ iche osisi adịghị nwere gluten. Ọ na-owụt maka ọrịa mamịrị na ndị mmadụ na allergies.

Quinoa: mejupụtara na ume uru

Atụmatụ nri mmekọ quinoa, calories kwa 100 grams nke uncooked grits:

• Energy uru - 368-370 kcal;
• abụba ọdịnaya nke - 6,07 g;
• protein content - 14,12 g;
• carbohydrate ọdịnaya - 64,16 grams.

Nke egosi na okpomọkụ-emeso? Kalori quinoa esie ukwuu ala, ọ bụ naanị 120 kcal kwa narị grams, abụba na carbohydrates ebelata ugboro atọ, na-eme efere na ịrịọ cereal nri nke ndị chọrọ ifelata.

Quinoa - a ụlọ nkwakọba ihe nke vitamin na mineral. O nwere ndị na-esonụ components zuru ezu quantities maka ụbọchị norm nke oriri:

• B vitamin (na zuru);
• folic acid;
• manganese;
• magnesium;
• calcium;
• potassium;
• selenium;
• ọla kọpa;
• zinc;
• ígwè;
• site.

N'ezie, doro ikpo ọgwụgwọ, grit tụfuru ụfọdụ bara uru Njirimara, belata kalori quinoa, sie a belata ego (100 grams) nke vitamin na mineral. Otú ọ dị, ha pụrụ iche set na-echekwara.

Mere esi nri quinoa?

Mkpụrụ akụkụ ike ga-eri nke ndu iji chebe niile ekwukwa n'akwụkwọ Njirimara. N'ihi nke a, baa ụba na-mbụ kpochara site elu akpukpọ (luschat), mgbe ahụ, tinye tupu ojiji, ma ọ bụ milled germinated.

Nke bụ eziokwu na ọka kpuchie ike rind, nke na-ebibi ma ọ bụ na usoro nke na-egweri, ma ọ bụ site esi ọka. Solid ọka iri impractical, ọ dịghị enye gị ahu ekwukwa n'akwụkwọ Njirimara.

Mgbe okpomọkụ emeso quinoa anọgide pụrụ iche na-enweta na-eju Njirimara:

• Site esi ọka-amịkọrọ mmiri, na ọdịnaya nke nke quinoa abawanye ise. Na nke a belatara kalori quinoa sie ugboro atọ.
• Vitamin na mineral na sie romp na-agbanwebeghị, naanị vitamin B5 rapara na mmiri ọkụ. N'ezie, ịta nke nri kwa 100 grams nke ngwaahịa na-ebelata, ma na pụrụ iche Ọdịdị na-anọgide na-agbanweghi agbanwe.

The okpomọkụ-emeso quinoa, agaghi asu caloric ọdịnaya na-ebelata, na-zuru okè na slimming nri na ndị mmadụ na-ata ahụhụ si na-arịa ọrịa shuga.

Quinoa: Ntụziaka

Quinoa eresị ke Ahịa n'ụdị flakes ma ọ bụ grits. E nwere atọ ụdị nke agwa: nwa, odo na-acha uhie uhie. N'ihi na ha na-adịghị nnọọ iche uto na ekwukwa n'akwụkwọ uru, ya mere, na-azọpụta ego, i nwere ike ịzụta romp nke ọ bụla na agba, na-elekwasị anya price.

Diet porridge quinoa, nke dị ala kalori, ọtụtụ na-anakwere na ebe nile efere nke a cereal. Ntụziaka nke porridge dị mfe ma inweta bụla ukwu, sị:

• Mkpụrụ ga-juputara rinsed n'okpuru na-agba ọsọ mmiri oyi.
• Ọ bụrụ na ọka zụtara na a ụlọ ahịa, sụrụ nke oké shei, ọ dịghị mkpa ka amịkọrọ ya n'ọdịnihu. Tupu nri porridge kwesịrị ịgbalị onye ọka, ma ọ bụrụ na ọ dị ilu, ọ dị mma ka ọ wụsa cereal na oyi na-atụ mmiri maka abụọ ma ọ bụ awa atọ, mgbe ahụ, itucha ọzọ.
• Iji kwadebe porridge a chọrọ na-a nnukwu iji ite, n'ihi na mgbe esie cereal olu ụba ugboro anọ. On otu akụkụ nke ọka ga-abụọ n'akụkụ mmiri mmiri.
• Yet mmiri n'ime pan, etinye ọkụ na nnu. Kwadebere ọka na-ada n'ụra na esi mmiri na-anọgide na-simmer n'okpuru mkpuchi emechi. N'oge nri porridge kwesịrị ịkpali a ugboro ole na ole, n'ihi ya, anaghị pripeklo na ala nke pan.

Porridge obụpde ruo mgbe zuru ezu absorption nke mmiri (banyere iri na ise nkeji) n'okpuru mkpuchi emechi, na mgbe ahụ na-emeghe pan, okpomọkụ jide otu ma ọ bụ abụọ nkeji (ma ọ bụ ruo mgbe zuru ezu evaporation nke mmiri mmiri). The porridge dị njikere maka na-eje ozi.

ọgwụgwụ

Ọka eji na soups, salads, smoothies. A nkiri na-eme calorie dietitians nke ụwa, inweta a kwesịrị ewu ewu na ọtụtụ Ezi ntụziaka. Sịkwa oge ochie Incas akpọ quinoa na "ọlaedo ọka".

Eduzi na-kwupụtara data banyere ekwukwa n'akwụkwọ uru nke ngwaahịa, ọdịmma ha na culinary àgwà nke mba dị iche iche, kwadebe quinoa si trendy efere gị na ezinụlọ gị na ndị enyi.

Rie ọma!