He aha ka Quinoa (KEEN-wah)?
ʻO Quinoa (KEEN-wah) ka hua liʻiliʻi o ke "Chenopodium quinoa," he mea kanu e pili ana i ka'ōnihi, ka pahu, a me nā beets. He'āina maoli ia maʻAmelika Hema a he meaʻai nui loa ia i ka lāhui Inca kahiko.
I kēia lā, ulu ka loina ma Kanada a me ka US a me America Hema. He'īlio maikaʻiʻoleʻole ka "kānana" ma muli o kona mauʻano pono.
ʻO Quinoa he kahi kūpono o ka "Protein Kiko"
Loaʻa ka Quinoa i ka protein ma mua o ka nui o ka palaoa "cereal".
ʻO ia hoʻi, aia nā quino i loko o 9 mau amino wai nui e pono ai no ke olakino. ʻO nā proteins i loko o ka quinoa, e like me kekahi mau mea kanu lāʻau, ua manaʻoʻia he maikaʻi loa, e like me ka digestibility o nā proteins i ka waiū.
Loaʻa ka Quinoa i nā momona maʻi
ʻO Quinoa he mea kanu maikaʻiʻo "nā mea momona momona waiwai" - omega 3 a me omega 6ʻawaʻawa momona. He kumu maikaʻiʻo iaʻo Vitamin E, kahi antioxidant nui.
Ka'enela maʻemaʻe o Quinoa
He mea kiʻekiʻe loa ka Quinoa i ka manganese a he kumu maikaʻi hoʻi ia o ka magnesium, ka hao, a me ke keleawe. Pono pono nāʻonika a me ke keleawe no ka hana a kahi antioxidant mana i kapaʻia he superoxide dismutase.
ʻO Quinoa ka Lā ma nāʻanuʻu ma mua o ka hapaʻo GF
1ʻona o ka quinoa i loko o ka pahu mele 109 grams o ka waihā. I ka hoʻohālikelikeʻana i hoʻokahi kapu o ka raiki keʻokeʻo he 148 grams o nā pahuhika a me ka sorghum 143 grams. Inā e ho'āʻo anaʻoe e emi iho i kaʻene me ke kīpona o kāu meaʻai gluten-free , e hoʻololi i kahi hapa o ka laiki a me ka sorghum ma nā meaʻai me ka quinoa.
ʻIke: USDA Agriculture Research Service NānāʻIke'Ikewaiwai
Nā huahana i Quinoa
ʻO Quinoa, e like me ka'ōniʻi, nā hua, nā nuts, nā pīni, ka palaoa, kalekaleka a me ka tileʻeleʻele i loko o ka pale kau, kahi hui o "nā meaola wai." Hoʻomākaukauʻia kahi meaʻai kau liʻiliʻi no kekahi mauʻano olakino e like me keʻano o ka hanaʻana i nā pōhaku'ōkihi.
Ināʻoe ma kahi mea liʻiliʻi liʻiliʻi, pono e kūkākūkā i nā hopena kūpono o ka hoʻonuiʻana i ka quinoa i kāuʻai me kāu kauka.
Saponins ma Quinoa
Aia nā huaʻano Quinoa i loko o kahi meaʻawaʻawa e kapaʻia he "saponin" pono loa e holoiʻia i mua o ka kukeʻana me nā huaʻano quinoa. ʻO ka māmā loa o ka holoiʻana i nā huaʻano quinoaʻo ke kauʻana iā lākou i kahi kānana mīkini a hoʻomaʻemaʻe ma lalo o ka wai anuanu a hiki i ka naloʻana o ke koena.
Pehea e hoʻohanaʻia ai ka Quinoa?
Kūʻaiʻia ka Quinoa ma nā hale kūʻai meaʻai olakino a me kekahi mau hale kūʻai ulu nui nui ma keʻano he huapalaoa a pau, flakes, palaoa a me nā hua pākani. Loaʻa ka Quinoa ma nāʻanoʻokoʻa o nāʻanoʻano mai kaʻalani, kaʻulaʻula a me ka'ōmaʻomaʻi i kaʻulaʻula a me kaʻeleʻele ʻO ka'ōmaʻomaʻo i ka'ōmaʻomaʻo, nāʻanoʻano'eneʻe a me nā flours ka nui loa i loaʻa i nā huaʻakai liʻiliʻiʻole.
Hiki i kekahi mau hale kūʻai ke kūʻai i nā huaʻano huaʻano holoʻokoʻa i loko o nā'ōwili nui ʻO ka maikaʻiʻole ke kūʻai aku i nā'ehi gluten-freeʻole mai nā'ōpili nui ma muli o ka hopena o ke kāpiliʻole i nā'ōpala.
E kanu me Quinoa
- Hoʻomoʻo 1/2 kīʻaha piha, kapaʻia ka quinoa i loko o kaʻaila kapu hoʻokahi no kahi mau minuke he 15 mau manawa no kaʻono, kaʻanuʻu-nui i ka popo kakahiaka kakahiaka.
- Hiki ke hoʻohanaʻia nā flakes Quinoa e like me kaʻohiʻai wikiwiki a hiki ke hoʻokomoʻia me ka pancake a me ka mea hana .
- E hoʻopau i ka quinoa kīʻokoʻa maʻamau no ka laiki i ka ralaʻau pilaf recipes a me ka bulgur ma nā papaʻaina tabouleh.
- Hoʻopiha i ka palaoa i ka quinoa i ka palaoa palaoa gluten-ʻole e hui pūʻia me ka hoʻomaikaʻiʻana i nā mea i hoʻohuiʻia.
- Quinoa e hoʻemi i ka nui o nā mea hū me ka hoʻohana maikaʻiʻia i nā mea liʻiliʻi i ka meaʻai meaʻai ma ka meaʻai. Akā, hana maikaʻi ma nā mea huli GF no nā kuki, muffins, pancakes a pizza.
Hana Kūlana Gluten-Free me Quinoa
- ʻO ka Mixed Gluten-Free Flour Mix
- 'Ōlelo Kalikiano Helene Kalikimakaʻo Quinoa Salad
- ʻO ka mea haʻahaʻaʻo Quinoa Pilaf
- ʻO Quinoa, Tuna a me Chladpea Salame
- 'Okoʻo Quinoa Recipes mai ka Quinoa Corporation
Nā kumuhana:
Nā Nānā a me nā Minuke Kikoʻole - Nā Kino a me ka Hoʻopiʻi Hana , Peter Belton, John Taylor, Springer, Berlin, 2002, pp. 93-118
- ʻO ka Meaʻai Mea Ola Loa o ka Honua
- ʻO ka Quinoa Hui