ʻO nā ʻano meaʻai olakino - quinoa

ʻO Quinoa (i ʻōlelo ʻia "keen-wah") kahi ʻano naʻau momona, waiwai nui i ka protein, i manaʻo ʻia e nā mea he palaoa holoʻokoʻa. Loaʻa i kahi "palaoa holoʻokoʻa" nā ʻāpana kumu a pau o ka palaoa a me ka hua paha, e hoʻolilo ana iā ia i mea ʻai olakino a ʻoi aku ka piha ma mua o ka hua i hoʻomaʻemaʻe ʻia a i hana ʻia paha. Aia ʻo Quinoa i loko o ka ʻohana mea kanu like me ka chard Swiss, spinach, a me nā beets kō.

ʻAʻohe gluten-Quinoa, a he mea pani maikaʻi ka palaoa no ka palaoa palaoa. Hiki ke ʻoluʻolu me ka momona a me ka nutty, hiki ke ʻoluʻolu i ka quinoa ma nā ʻano he nui.

No ke aha e maikaʻi ai ʻoe

Nui ka waiwai o Quinoa i ka protein. Loaʻa iā ia ʻelua mau manawa ka nui o nā protein i loaʻa i nā oats, a me kahi fiber a me ka hao hou aʻe. ʻO Quinoa kahi protein piha. ʻO kēia ka mea i loaʻa i loko o ʻeiwa mau amino acid pono (nā hale kūkulu o nā polokina) e pono ai i kou kino akā ʻaʻole hiki ke hana iā ia iho.

Pono ʻoe i ka protein i kāu papaʻai e kōkua i kou kino e hoʻoponopono i nā pūnaewele a hana i nā mea hou. He mea nui ka protein no ka ulu a ulu i ka wā kamaliʻi, ʻōpio, a me ka hāpai ʻana. ʻO ke kinona protein kiʻekiʻe a Quinoa e hana i kahi koho maikaʻi ma kahi o ka laiki a me nā mea ʻākeʻakeʻa kiʻekiʻe, nā protein protein haʻahaʻa, keu hoʻi no ka poʻe me ka maʻi kō.

ʻO Quinoa kahi kumu maikaʻi o ka potassium, kahi āu e pono ai no ke kūkulu ʻana i nāʻiʻo a me nā protein, e mālama ana i ka puʻuwai puʻuwai maʻamau, a me nā hana kino ʻē aʻe. Hāʻawi ia i nā huaora a me nā minelala ʻē aʻe he nui pū kekahi.

He nui nā antioxidants o Quinoa, e like me nā mea i loaʻa i nā hua. Kōkua nā Antioxidant i ka pale ʻana i ka hōʻino ʻana o ka cell. He mea nui kēia no ka hoʻōla, a me ka pale ʻana i nā maʻi a me nā ʻelemakule.

Inā loaʻa ʻoe i ka maʻi celiac, a i ʻole hāhai i ka papaʻai gluten-ʻole, he koho maikaʻi loa ka quinoa. ʻAʻohe ona gluten.

Aia i loko o Quinoa nā momona momona o ka puʻuwai e hiki ke kōkua i ka hoʻonui ʻana i kāu "kolesterol maikaʻi." Ke hoʻopiha nei a ʻūlū i kahi punch nutritious i kahi liʻiliʻi.

KE ANO O KA HĀʻAIKAʻI

Hiki ke kuke a ʻai ʻia ʻo Quinoa i nā ʻano like ʻole. Pono ʻoe e hoʻomoʻa iā ia i ka wai e like me ka laiki. Hoʻohui i kahi ʻāpana quinoa i 2 mau wai a i ʻole nā ​​waihona a ʻū a hiki i ka palupalu, no 15 mau minuke.

E hoʻohui i ka quinoa i kāu papaʻai:

• E hoʻomoʻi i ka quinoa i kuke ʻia i kāu salakeke, nā hupa, a me nā pā pasta.
• Hana iā ia i ipu ʻaoʻao. E noʻonoʻo e pili ana i ka quinoa i kāu laiki hou. Hoʻohui i ka quinoa i kuke ʻia me nā mea kanu, nā pī, nā lau ʻai, a me nā mea ʻono a lawelawe me kāu pāʻina. Hoʻohui i kahi protein pono e like me ka moa a iʻa paha ke koho ʻoe.
• E hoʻohana i ka palaoa quinoa ma kahi o ka palaoa palaoa i loko o kāu muffins, pancakes, nā kuki, a i ʻole i kēlā me kēia manawa e hoʻomoʻa ai ʻoe.

Ke pau ka kuke ʻana i ka quinoa, e ʻike ʻoe i nā wili ʻōwili a puni kēlā me kēia hua. E hana i kahi pūʻulu nui o ka quinoa moʻa a mālama i loko o ka pahu hau no a hoʻokahi pule. Hoʻomaʻamaʻa maikaʻi. Lawe iā ia i waho no nā pāʻina he nui e pono ai.

KAHI E IKE AI O QUINOA

ʻO ka hapa nui o nā hale kūʻai nui e lawe i nā ʻeke o ka quinoa i kā lākou mahele laiki a i ʻole i kā lākou mau ʻāpana ʻai kūlohelohe a ʻokanika paha. Hiki iā ʻoe ke kūʻai i ka palaoa quinoa, pasta, a me nā huahana cereal. Kūʻai ʻia ʻo Quinoa ma ka pūnaewele a i ʻole ma nā hale kūʻai meaʻai olakino.

Aia ma mua o hoʻokahi haneli mau ʻano o ka quinoa. Akā e ʻike paha ʻoe i ka quinoa melemele / ʻelepani, ʻulaʻula, a ʻeleʻele paha i nā hale kūʻai.

Kuke ʻole ʻia, hiki iā ʻoe ke mālama iā ia i loko o kāu waihona no kekahi mau mahina. E hoʻohana i kahi ipu airtight a i ʻole ʻeke no ka mālama ʻana.

HOʻOLOHE

Nui a hewahewa nā meaʻai i ka hoʻohana ʻana i ka quinoa. Eia kahi hiki iā ʻoe ke hoʻāʻo.

ʻO Tomato-Stuffed Tomato

(Hāʻawi i nā lawelawe 4. Ka lawelawe ʻana i ka nui: 1 ʻōmato, ¾ kīʻaha (180 milliliters, mL) mea ukana)

Nā Pono

• 4 waena (2½ ʻīniha, a i ʻole 6 kenimika) ʻōmato, holoi ʻia
• 1 punetēpō (tbsp), a i ʻole 15 ML, ʻaila ʻoliva
• 2 tbsp (30 ML) ʻakaʻula, ihi a ʻokiʻoki ʻia
• 1 kīʻaha (240 ML) i hoʻomoʻa ʻia i nā mea kanu i kāwili ʻia - e like me ka pepa, kulina, kāloti, a me nā pī (leftover friendly)
• 1 kīʻaha (240 mL) quinoa, holoi *
• 1 kīʻaha (240 mL) kai moa sodium haʻahaʻa
• Oc ʻApala pala, peeled a paʻi ʻia (e ʻike i ka piko)
• ¼ teaspoon (1 mL) pepa ʻeleʻele lepo
• 1 tbsp (15 ml) pāhō hou, holoi, maloʻo, a ʻokiʻoki (a i ʻole 1 teaspoon, a i ʻole 5 ML, hoʻomaloʻo)

Nā ʻōlelo aʻo

1. Preheat umu i 350ºF (176.6ºC).
2. E ʻoki i nā piko o nā tōmato a hana i nā lua o loko. (Hiki ke hoʻopakele i ka pulp no ka hoʻohana ʻana i ka sopa kōmato a i ʻole ka sausa, a i ʻole ka salsa.) E hoʻokaʻawale i nā ʻōmato.
3. Hoʻomaʻamaʻa i ka ʻaila i loko o ka ipu hao ma kahi wela wela. Hoʻohui i nā ʻaka, a kuke a hoʻomaka lākou e palupalu, ma kahi o 1 a 2 mau minuke.
4. Hoʻohui i nā mea ʻai i kuke ʻia, a wela ma, ma kahi o 1 a 2 mau minuke.
5. Hoʻohui i ka quinoa, a kuke me ka mālie a ʻaʻala, ma kahi o 2 mau minuke.
6. E hoʻomoʻi i ka moa moa a hoʻolapalapa. E hoʻemi i ka wela a uhi i ka pā. Hoʻomaʻa a hiki i ke kani ʻana o ka quinoa i ka wai a pau a kuke, ma kahi o 7 a 10 mau minuke.
7. Ke kuke ʻia ka quinoa, e hemo i ka uhi a e hoʻomoe mālie i ka quinoa me kahi puna. E kāwili mālie i ka avocado, ka pepa, a me ka pāhiri.
8. Nā mea e akahele e pili ana i ka ¾ kīʻaha (180 mL) o ka quinoa i loko o kēlā me kēia kōmato.
9. E hoʻonoho i nā ʻōmato ma ka pepa bakena, a hoʻomoʻa no ma kahi o 15 a 20 mau minuke, a i ʻole a wela ka ʻōmato a puni (e hoʻopiha mua ʻia nā ʻōmato a kālua ʻia ma hope).
10. E lawelawe koke.

ʻIke kūpono

• Kalepona: 299
• Huina momona: 10 g
• ʻO ka momona momona: 1 g
• Sodium: 64 mg
• Huina puluniu: 8 g
• Kumuʻiʻo: 10 g
• Nā Kāpelu: 46 g

Puna: National Heart, Lung, a me Ke Kula Nui Koko. Nā meaʻai ʻohana ʻoluʻolu a maikaʻi. healthyeating.nhlbi.nih.gov/pdfs/KTB_Family_Cookbook_2010.pdf

ʻO nā ʻano meaʻai olakino - goosefoot; Meaʻai māmā - quinoa; Ka hōʻemi kaumaha - quinoa; Papaʻai olakino - quinoa; Wellness - quinoa

ʻO Troncone R, Auricchio S. Celia maʻi. I: Wyllie R, Hyams JS, Kay M, hua pā. Pediatric Gastrointestinal a me ka maʻi maʻi. 5th lā. Piladelapia, PA: Elsevier; 2016: chap 34.

van der Kamp JW, Poutanen K, Seal CJ, Richardson DP. ʻO ka wehewehe HEALTHGRAIN o ka 'palaoa holoʻokoʻa'. ʻOihana Nutr Res. 2014; 58. PMID: 24505218 pubmed.ncbi.nlm.nih.gov/24505218/.

Zevallos VF, Herencia LI, Chang F, Donnelly S, Ellis HJ, Ciclitira PJ. Nā hopena Gastrointestinal o ka ʻai ʻana i ka quinoa (Chenopodium quinoa Willd.) I nā mea maʻi celiac. ʻO Am J Gastroenterol. 2014; 109 (2): 270-278. PMID: 24445568 pubmed.ncbi.nlm.nih.gov/24445568/.

• Meaʻai kūpono