Isifo sikashukela senza impilo ibe nzima kakhulu: kufanele ubheke ngokucophelela indlela odla ngayo ukuze uthole ukuthi yikuphi ukudla ongakudla nokuthi yikuphi okulungele wena.
Udinga ukunaka kakhudlwana kulokho okungazuzisa futhi ugcine ushukela wegazi ngaphakathi kwemikhawulo evamile. I-Quinoa yesifo sikashukela ingumkhiqizo ophilile futhi onempilo ongenza impilo ibe lula kwabanesifo sikashukela.
Yini i-quinoa?
I-Quinoa, noma ibhekwa njengosanhlamvu, ayisiwona amabele. Lezi yizinhlanyelo zembewu yezitshalo zezimbali ezimnyama, ezibomvu noma ezimhlophe. Ama-groats abiza kakhulu kunamanye, kepha futhi ne-oda lokuphakama lilusizo kakhulu, ngakho-ke, labo abaziyo bazimisele ukukhokhela umkhiqizo ozoba nomthelela omuhle emzimbeni.
Isitshalo se-Quinoa
Ezikhathini zasendulo, i-quinoa yayifakwa ekudleni kwamaqhawe, njengoba bekukholelwa ukuthi yandisa amandla. Ngakho-ke akumangazi ukuthi kuma-Inca ayengcwele. Sekuyiminyaka engaphezu kwezinkulungwane ezinhlanu leli khekhe selikhulile ePeru, eBolivia naseChile, cishe eminyakeni engamashumi amathathu edlule lalisetshenziswa eMelika, manje selifikile ezitolo zethu.
Ngenxa yento entsha nokuxaka okuthile, ayikatholakali ukuthandwa okufanele, yize kubhekwa njengenye yezinhlamvu eziwusizo kakhulu zesikhathi sethu. Maye, i-quinoa iyabiza impela, ehla kakhulu emibonweni ejwayelekile yamanani ajwayelekile emikhiqizo yokudla yalolu hlobo. Abantu abaningi bayazibuza ukuthi iyifanele yini imali esetshenzisiwe, uma i-buckwheat ingekho ngaphansi kakhulu kuyo ngezakhiwo eziwusizo, kepha kubiza i-oda lokuphakama okungabizi. Wonke umuntu uzenzela izinqumo zakhe, kepha ngaphezu kwakho konke, kufanelekile ukufunda kabanzi mayelana nokwakheka nezimpawu ze-quinoa.
Iziphi izinzuzo umzimba onazo?
Izakhiwo eziwusizo ezidume nge-quinoa croup zinzima ukuzidonsa ngokweqile:
- lo mkhiqizo uqukethe amaprotheni amaningi emifino kunokudla okusanhlamvu okuvamile (uqukethe amaprotheni amaningi njengenyama, kepha awekho amafutha);
- okusanhlamvu kucebile ku-fiber yokudla kanye ne-potassium, kepha ayikho i-gluten;
- inani lamavithamini anempilo;
- ngenxa yokuqukethwe kwenani elikhulu lezinto ezisebenzayo, lolu hlobo lokudla okusanhlamvu lunomphumela wokwelapha emzimbeni;
- kukhuthaza ukuphumula kwemithambo yegazi;
- isiza ukwehlisa i-cholesterol ne-glucose egazini;
- kunciphisa ubungozi besifo senhliziyo;
- kubonakaliswa yizakhiwo ezingama-antidiabetes;
- ithambisa ukuhlaselwa kwe-migraine;
- inomthelela ekujwayekeni kwe-metabolism futhi, ngenxa yalokho, ukuncipha kwesisindo;
- kusiza ukunciphisa ingozi yezifo.
Inkomba ye-glycemic ye-quinoa amayunithi angama-35-53 (ngokuya ngebanga).
Contraindication
Ngokuvamile, lokhu kungumkhiqizo onomphumela omuhle emzimbeni, kodwa, kufanele kubhekwe ukuthi lo mbala uqukethe ama-oxalates.
Labo abanqunyelwe ukudla okuvimbela i-oxalate kufanele banciphise inani le-quinoa ekudleni kwabo ukuze bangalimazi umzimba.
Uma kwenzeka kungabekezelelwa kulo mkhiqizo, kungavela ukungalingani, isifo sohudo noma ukungaphatheki kahle.
Uma lokhu okusanhlamvu kungadliwanga ngaphambilini, kufanelekile ukuzama inani elincane (izipuni ezi-2-3) ukuqonda ukuthi kusebenza kanjani esimweni esithile. Uma ngemuva kwamahora ambalwa kungabikho miphumela emibi, ungangezela umthamo kancane kancane.
Nge-pancreatitis, i-quinoa ngokuvamile kufanelekile ukuyiyeka. Kufanelekile ukudela ukudla okwenziwa izinsuku ezingama-2-3 futhi usebenzise amanzi kuphela. Lapho kubuhlungu nobuhlungu be-nausea, okusanhlamvu kungadliwa futhi.
Ukuhlushwa i-gastritis kanye nezilonda ezivela ezinkomeni nakho kufanele kugwenywe, ngoba ulwelwesi lwama-mucous olungavuthiwe lungacasulwa ngenxa yefayibha namaprotheni.
Ungapheka kanjani?
Okunye okusobala kwalokhu okusanhlamvu ukuthi awudingi ukuba ubuhlakani obuphezulu bokupheka:
- hlambulula kahle okusanhlamvu ngaphambi kokupheka. Ukwenza lokhu, kungcono ukusebenzisa isihlungo, ngoba i-quinoa incane impela;
- ukwenza ngcono ukunambitheka kwayo, kunconyelwa ukwengeza amanzi nokucwilisa amahora ambalwa;
- uma ungathanda ukuqinisa amanothi okunomsoco ekunambithekeni kwakhe, kufanelekile ukumbala epanini, ukumvusela amandla njalo (imizuzu emihlanu kuzokwanela);
- uthele okusanhlamvu okuphekwe ngokulinganayo: inkomishi eyodwa yenkomishi ku-2 izinkomishi zamanzi;
- pheka cishe imizuzu engu-15. Ngefomu eliphelile, i-croup isobala futhi ungabona inqubo emhlophe eyindilinga.
I-Quinoa ingaba ukwengeza okuhle kusobho lemifino noma lezinhlanzi. Kwesinye isikhathi kufakwa enhlama yokubhaka. Kuzoba futhi ukwengeza okuhle kuma-stews, ulethisi noma i-casserole. I-quinoa emsulwa ivame ukuhanjiswa ngezithasiselo ezinjengethanga, u-anyanisi noma imbewu ye-coriander, amantongomane, izithelo, noma imifino eboshiwe.
Ingabe kufanele ubeke umkhawulo ekusetshenzisweni kwe-quinoa?
Ngakho-ke, izinkambiso azikho, ngokomqondo, uma zifunwa, ukudla okusobala kungadliwa okungenani nsuku zonke, kodwa izazi zezempilo zitusa ukuthi kuguqulwe nemifino, okusanhlamvu nobhontshisi, ngoba izinhlobo ezahlukahlukene zokudla zilungele umzimba.Isiko elinconyelwe ukusebenzela umuntu omdala yi-100-200 g kokhokho abalungiselelwe.
Lapho ukhulelwe ngendishi, ukunakekelwa kufanele kuthathwe. Kungcono ukudla kuphela uma bekuvele kusetshenziswa ngaphambi kokukhulelwa, ukuze kungabikho zimanga ezingemnandi.
Odokotela batusa ukungeza okusanhlamvu ezifundweni zokuqala nezesibili amahlandla amaningi ngesonto kuma-trimesters amabili okuqala, njengoba lokhu okusanhlamvu kusanelisa ngokuphelele isidingo esandayo samavithamini namaminerali. Kwi-trimester yesi-3, kufanelekile ukuyisebenzisa ezingxenyeni ezincane (50-70 amagremu kuzokwanela).
I-Quinoa ilusizo kakhulu ekunceliseni ibele, ngoba inomphumela omuhle enanini nasezingeni lobisi. Kodwa-ke, ngaphambi kokuba ingane ibe nenyanga eyodwa, lokhu okusanhlamvu kufanele kulahlwe ngokuphelele. Kamuva, ungangena ekudleni, kepha ngezingxenye ezincane, ukulandelela umphumela emzimbeni wengane.
Ividiyo elusizo
Iresiphi Yesaladi ye-Delino Quad:
I-Quinoa ingumkhiqizo onempilo futhi onempilo kakhulu, ngakho-ke ingaba usizo impela uma isetshenziswa ngokucophelela. Ukukhetha okuhle kulabo abathanda ukuhlanganisa izinzuzo nokunambitha.
