ʻOiaiʻo ka quinoa he hua palaoaʻo ia (e like me ka laiki keʻokeʻo, ka laikiʻeleʻele a me nā hua'ē aʻe e like me ka palaoa a me ka bale), he hua maoli nō ia, akā, hiki ke hoʻomākaukauʻia e like me nā kīʻahaʻokoʻa e like me ka raiki a me ka bale . E ho'āʻo i ka quinoa salad o ka mea kanu, aiʻole e lawelawe i kahi mea kanu hoʻouluulu ma luna o ka quinoa i kuʻiʻia ma kahi o ka laiki. A inā paha eʻimi anaʻoe i kahi manaʻo maʻalahi maʻalahi, nui-protein, e kāpae i kāu oatame maʻamau no nā quince flakes , e'ailaʻala e like me ka wikiwiki.
ʻO Quinoa ka huaʻai nui no nā kānaka he nui no nā kumu he nui:
- ʻO ka mea mua, hoʻemiʻia ka manawa kūpono e kuke ai ma mua o nā kīʻahaʻokoʻa a ma ke kuke wikiwikiʻana i ka raiki:ʻO Quinoa e lawe wale i ka 10 mau 15 mau minute wale no ke kukeʻana.
- ʻO ka lua, he mea nui ka quinoa i kona iho pono'ī, e like me nā huaʻai'ē aʻe e like me ka millet aiʻole kaʻalo . Hoʻohui i kahiʻaila o kaʻailaʻaila, ka paʻakai o ka moana a me ka wai lemoni a iʻole kahi pīlaʻi a maikaʻiʻoe e hele. E hoʻopili aku i kahi paʻi o ka mea hū leʻaleʻa a iʻole Parmesan kahi a uaʻaiʻoe i kāu meaʻai. A iʻole ma kahi liʻiliʻi o kahi kīʻahaʻaoʻao.
- ʻO ka hope, o ka'ōpū holoʻokoʻa, quinoa ka mea i loaʻa i nā mea'enela kiʻekiʻe loa, no laila he mea kūpono ia no nā mea kanu a me nā meaʻokoʻa. Hāʻawiʻo Quinoa i nāʻawaʻawa aminoʻeiwa a pau, e hoʻolilo iā ia i meaola piha.
- Makemake i kahi kumuʻehā e makemake ai i ka quinoa? ʻO Quinoa he meaʻaiʻole a gluten-free a me ka cholesterolʻole-ʻaiʻole, ua kosher no ka mōliaola a ua aneane maikaʻi loa.
Hiki i nā mea kanu kaiaulu ke makemake eʻike i ka quinoa i meaʻai nui no nā makahiki he mau makahiki i ka Andes o ka'ākau oʻAmelika Hemaʻoiai kekahi o nā kumukūʻai wale nō i kanuʻia i nā Incas kahiko i hanaʻia ma ia kiʻekiʻe kiʻekiʻe.
I kēia manawa, uaʻae likeʻia ka quinoa e lilo i ka palaoa kahiko -ʻo ia hoʻi, ua mahiʻia i nāʻano likeʻole i kēia manawa i nā makahiki i hala aku nei.
Pehea e Kuki Kū ai
He mea maʻalahi ka maʻaʻana o Quinoa. Hiki iāʻoe ke hoʻomākaukau i ka quinoa nui e like me keʻano e hoʻomākaukau aiʻoe i ka raiki. E uhi iā ia i ka wai aiʻole kaʻaila a me ka hoʻomohuʻana ma kahi mahana wela a maʻalahi, e pili ana i 15 mau minuke, e hāʻawi ana iā ia he mau hanana wikiwiki.
A iʻole, e hoʻokaʻina i kahi māhele 1 i ka 2 mau wai wai i kāu mea kanu kīkī.
Nā huahana waiwai waiwai o Quinoa
Wahi a CalorieCount, 1/3 kapu o ka quinoa he 160 calories, 2.5 grams o ka momona, 3 grams o ke fiber a me 6 grams o ka protein.
Kūʻai no Quinoa
E kūʻai i ka quinoa i loko o nā'ōmole nui a iʻole kaʻaila walaʻau o nā mea mālama waiwai maoli, aiʻole e loaʻa iā ia ma ka pūnaewele. Hoʻopili ka nui o nā meaʻona i quinoa i kēia mau lā. E hōʻoia i ka walaʻau o ka lāhui (ma kahi manawa e pili ana i ka couscous a me ka bale), aiʻole paha paha e kokoke ana i ka laiki a me ka pasta.
Pehea e hana ai me Quinoa
ʻO kekahi o nāʻano i maʻalahi loa e hoʻomākaukau ai i ka quinoaʻo ia e hoʻoulu i kekahi mau mea maloʻo a me ka pāpale e hana i ka salala maʻamau maʻalahi. Hiki iāʻoe ke ho'āʻo eʻoki i kahi raiki keʻokeʻo no ka quinoa me kekahiʻano o nā mea ulu hānaiʻai, aiʻole e pani i loko o kēlā me kēia lau laiki . ʻO Quinoa hoʻi e hana i ka meaʻai nui loa e like me ka oatmeal. Eia nāʻaoʻaoʻehiku eʻai ai i ka quinoa no ka kakahiaka kakahiaka a me nāʻano'ē aʻe e kuke ai i ka quinoa , me ka mea e hana ai i ka quinoa .
E hoʻohana i ka quinoa ma kahi e pili ana i kekahi mea ho'āla e noi ana i ka raiki a iʻole ka huapalapala'ē aʻe, e like me nā salai raiki, nā meaʻai hoʻomanaʻo a me nā pilafs. Hiki iāʻoe ke ho'āʻo i kahi quinoa lima i ka lima e hoʻoulu i loko o nā meli, aiʻole e hoʻomau i ka hele i loko o kāu pāʻani e hoʻonui i kekahi mea.
Hoʻohā'ōlelo: KEEN-wah a iʻole KEE-nuh-wah