Quinoa: Noj Qab Haus Huv Superfood Los Ntawm South America

Quinoa yog nrov heev - tsis yog vim li cas: lub superfood tsis yog tsuas yog zoo li ib lub tais qab qab, tab sis nws kuj tseem noj qab nyob zoo. Txhua yam koj yuav tsum paub txog cov noob me me!

quinoa yog dab tsi?

Quinoa tau ntsib kev ntxhov siab tiag tiag nyob rau xyoo tas los no: South American nplej yog touted ua noj qab haus huv superfood hauv khw noj mov, khw muag khoom organic, thiab txawm nyob hauv cov khw muag khoom noj. Hauv Andes, txawm li cas los xij, quinoa tau nyob hauv cov ntawv qhia zaub mov rau ntau tshaj 6000 xyoo, vim tias Incas tau cog lus los ntawm cov nplej puag ncig. Nyob rau hauv South America, lawv loj hlob nyob rau hauv highlands ntawm Peru thiab Bolivia. Lub sijhawm no, quinoa kuj tau loj hlob hauv Tebchaws Yelemees.

Cov nroj tsuag tsis yog nplej: cov nroj tsuag yog foxtail cog thiab, zoo li amaranth los yog buckwheat, yog pseudo-cereal. Quinoa nplej yog cov noob ntawm cov nroj tsuag quinoa. Lawv roughly sib haum mus rau qhov loj ntawm tus pinhead. Cov nplej feem ntau pom nyob rau hauv lub khw muag khoom txee yog beige rau dawb. Tsis tshua muaj lawv muaj nyob rau hauv dub, liab, ntshav, los yog txiv kab ntxwv. Cov saj kuj txawv: thaum lub teeb quinoa noob muaj ib tug me ntsis nutty aroma, cov nplej tsaus saj me ntsis muaj zog. Koj tuaj yeem yuav cov superfood li grist, flakes, hmoov, los yog puffed.

Vim tias quinoa tsis yog tsuas yog noj qab haus huv xwb tab sis kuj gluten-dawb, nws yog ib qho kev xaiv zoo tshaj plaws rau cov neeg muaj kab mob celiac. Thaum siav, cov nplej yog zoo nyob rau hauv hearty lauj kaub tais diav. Tab sis cov khoom noj khoom haus tseem tuaj yeem pom tau ua noj tshais: koj tuaj yeem garnish koj muesli nrog puffed quinoa los yog npaj cov nplej zoo ib yam li oatmeal.

Yog vim li cas quinoa thiaj li noj qab nyob zoo

Cov khoom xyaw ntawm quinoa yog qhov zoo siab: cov noob tsis yog tsuas yog muaj txiaj ntsig ntawm cov protein, tab sis kuj muaj cov zaub mov txaus.

• lysine
  Raws li Tsoom Fwv Teb Chaws Center for Nutrition, 100 grams ntawm quinoa muaj nyob ib ncig ntawm 860 grams lysine. Cov amino acid plays lub luag haujlwm tseem ceeb hauv cov leeg nqaij thiab cov ntaub so ntswg thiab yog lwm yam feem ntau pom hauv nqaij, ntses, thiab lwm yam khoom tsiaj.
• minerals thiab kab kawm
  Quinoa yog ib qho khoom siv zoo tshaj plaws ntawm cov hlau: 100 grams nyoos hnyav muaj nyob ib ncig ntawm 8 milligrams ntawm cov kab mob thiab yog li ntau tshaj li ib nrab ntawm cov poj niam niaj hnub. Nws yog vim li no tshwj xeeb tshaj yog tsim los pab txhawb kev noj qab haus huv rau cov neeg tsis noj nqaij thiab vegans. Magnesium, calcium, thiab potassium kuj muaj nyob hauv cov nplej.
• fiber
  Quinoa yog ib qho koob hmoov rau txoj hnyuv: cov nplej muaj cov fiber ntau noj qab haus huv, uas muaj txiaj ntsig zoo rau kev zom zaub mov thiab tuaj yeem tiv thaiv cem quav. Muaj nyob ib ncig ntawm 7 grams fiber ntau hauv 100 grams ntawm uncooked quinoa.

Dab tsi yuav tsum xav txog thaum noj quinoa?

Saponins muaj nyob rau hauv lub tev ntawm quinoa. Txawm hais tias cov nplej feem ntau xaus rau ntawm lub txee tev tawm hauv khw muag khoom, cov khoom seem ntawm cov khoom qab zib tuaj yeem nyob ntawm qhov chaw. Nyob rau hauv xws li me me, saponins tsis muaj teeb meem rau kev noj qab haus huv - tab sis lawv tuaj yeem muab quinoa phaj rau ib qho kev tsis txaus siab iab, uas yog vim li cas lawv yuav tsum tau ntxuav ua ntej. Txhawm rau ua qhov no, tsuas yog muab cov nplej rau hauv ib qho nplua-mesh sieve. Tsis tas li ntawd, koj tuaj yeem siv coarse-meshed sieve lined nrog cov phuam ntxuav tais diav. Tom qab ntawd, yaug cov quinoa nplej hauv qab faucet kom txog thaum cov dej ntws ntshiab thiab cov saponins tsis bubbling.

Ua noj quinoa: cov lus qhia

Thaum siav, quinoa ua rau zaub xam lav zoo. Cov nplej kuj tuaj yeem npaj tau zoo li mov nplej, ua noj tshais porridge, lossis ua zaub mov noj. Ua noj quinoa yog ib qho yooj yim li ncuav qab zib:

1. Kauj Ruam: Ntxuav cov nplej raws li saum toj no.
2. Kauj ruam: Tam sim no muab quinoa tso rau hauv saucepan. Rau txhua khob ntawm quinoa, koj xav tau txog peb khob dej.
3. Kauj Ruam: Boil txhua yam luv luv thiab tom qab ntawd cia cov quinoa txuas ntxiv rau simmer rau qis rau nruab nrab kub. Ntxiv ntsev los yog zaub mov.
4. Kauj ruam: Tom qab 15 feeb lub quinoa yog al dente. Saj thiab cia cov nplej simmer rau ob peb feeb ntxiv, yog tias tsim nyog kom txog rau thaum qhov xav tau sib xws.
5. Kauj Ruam: Thaum kawg, ua tib zoo hliv cov dej uas tseem tshuav - ua tiav!