Calories nyob hauv Quinoa thiab Lawv Cov Kev Noj Qab Haus Huv
Haiv neeg rau Bolivia, quinoa yog ib tug txheeb ze ntawm Swiss chard, spinach, thiab beets. Quinoa yog ib qho gluten dawb muas uas muaj cov vitamins, minerals, protein, thiab fiber.
Cov quinoa feem ntau pom muaj hauv Tebchaws Asmeskas xws li, dawb, liab, thiab dub quinoa. Ntxiv nrog rau uniqueness ntawm xim, qhov txawv ntau yam tawm los txawv txawv thiab textures.
Dawb quinoa yog qhov ntau tshaj plaws, nrog ib qho smoother zoo nkauj dua li liab quinoa, uas yog qhov zoo tshaj plaws siv nyob rau hauv txias zaub nyoos. Dub quinoa yog lub ntiaj teb me thiab lub plab sweeter tshaj qhov sib tw me me ntawm cov quinoa dawb.
Quinoa feem ntau siv rau cov neeg tsis noj nqaij noj zaub mov noj, raws li nws tau sau thiab muaj protein ntau. Quinoa yog ib qho ua tiav protein, uas muaj tag nrho cov cuaj ntawm amino acids uas tseem ceeb.
| Cov Lus Tseeb Zaub Quinoa | |
|---|---|
| Kev Pab Cuam 1 lub khob ua khoom noj (185 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 222 | |
| Calories los ntawm Fat 36 | |
| Tag Nrho Rog 4g | 6% |
| Saturated rog 0g | 0% |
| Polyunsaturated rog 0g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 13mg | 1% |
| Carbohydrates 39g | 13% |
| Kev noj haus Fiber 5g | 20% |
| Qab zib 0g | |
| Protein 8g | |
| Vitamin A 0% · Vitamin C 0% | |
| Calcium 3% · Iron 15% | |
* Raws li 2,000 calorie diet | |
Ib khob quinoa muaj 220 calories, 39 g ntawm carbohydrate, 5 g ntawm fiber thiab 8 g ntawm protein. Txawm hais tias, nws tsis tas yuav tsum muaj calorie, nyob rau hauv muaj 39 g ntawm complex carbohydrate uas yuav ua hauj lwm raws li ib tug zoo qhov chaw ntawm lub zog.
Tsis tas li ntawd, nws yog ib qhov zoo ntawm cov kab mob fiber ntau thiab cov protein. Yog tias koj xav txo koj cov calorie kom tsawg, lo rau 3/4 khob siav. Qhov no pab tau, dhau li ntawd, yog tias koj saib cov ntawv sau qhia txog cov khoom noj khoom haus rau 1/4 khob qhuav, uas ua tau li 3/4 khob khoom noj.
Kev Noj Qab Haus Huv Ntawm Quinoa
Quinoa yog ib txwm muaj tsawg nyob hauv sodium thiab nplua nuj nyob hauv fiber ntau thiab protein ntau.
Fiber ntau yog qhov tseem ceeb ntawm carbohydrate uas pab nrog satiety, tiv thaiv thiab ua rau cem quav, pab tshem rub cov cholesterol tawm ntawm lub plawv thiab tseem ceeb hauv kev tu cov ntshav suab thaj kom ruaj khov. Lub fiber ntau ntxiv hauv quinoa pub rau kev zom cov carbohydrates kom qeeb, pab tswj kev tswj ntshav qab zib. Cov kev tshawb fawb pom tias qhov kev pheej hmoo ntawm hom 2 mob ntshav qab zib yog tsawg dua thaum uas whole grains tau ntau dua. Yog li, yog tias koj tab tom nrhiav lwm txoj rau cov nplej zom kom los siav koj cov hmoov txhuv nplej siab, quinoa tej zaum yuav zoo rau koj.
Vim quinoa yog noob qoob loo tag nrho, nws tseem yog ib qhov zoo ntawm cov hlau, magnesium, vitamin E thiab potassium. Magnesium yog ib feem ntawm ntau metabolic processes nyob rau hauv lub cev, nrog rau qee yam uas pab tswj cov ntshav qab zib. Hlau yog ib qho tseem ceeb hauv pob zeb uas yuav pab thauj cov pa oxygen los ntawm lub cev, thiab vitamin E yog cov roj ua kua dej uas ua rau ua antioxidant, pab tua cov radicals hauv lub cev.
Cov Lus Nug Txog Quinoa
Yog quinoa gluten dawb? Yog, quinoa yog ib qho kev xaiv tsis zoo uas tsis muaj gluten rau cov neeg uas muaj kev mob tsis zoo los yog kab mob Celiac.
Yog quinoa muaj protein ntau tiav? Yog, quinoa muab tag nrho cov cuaj ntawm cov amino acids uas tseem ceeb.
Vim li cas quinoa qee lub caij iab? Lawm qhov tshwm sim ntawm saponins tej zaum yuav yog tus neeg quinoa cov noob, nrog rau qhov iab los yog soapy tsw thaum siav.
Yooj yim yaug ua ntej kev ua noj yog txaus kom tshem tau lawv.
Yuav ua li cas thiaj thiab khaws Quinoa
Koj tuaj yeem nrhiav quinoa hauv koj lub khw muag khoom noj lossis tej khw muag khoom noj. Nrhiav nws rau ntawm ib lub txee los ntawm cov txhuv thiab cov couscous.
Cov quinoa qhuav muaj lub neej txuag ntev thiab tuaj yeem khaws cia rau hauv koj lub pantry rau hauv nws lub pob los yog lub thawv rau airtight. Vim tias nws yog ib lub noob, feem ntau nws muaj qhov "zoo tshaj plaws" los ntawm hnub tim, tiam sis siv tau dhau hnub ntawd. Thaum nws tau siav, quinoa yuav nyob twj ywm tshiab hauv lub tub yees rau 6-7 hnub. Koj yuav paub tias nws pib mus ua phem, thaum nws ua nyuaj thiab muaj pwm.
Koj tuaj yeem khaws quinoa ntev dua nyob rau hauv lub tub yees txias hauv lub thawv rau airtight freezer.
Txoj Kev Noj Qab Nyob Zoo rau Npaj Quinoa
Quinoa yog ib qho kev hloov zoo rau cov txheej txheem, ua kom zoo zoo carbohydrates xws li mov dawb thiab nplej zom. Siv quinoa los nplawm li qab tais diav sab nrauv thiab txuag cov khoom noj rau cov pluas tshais kub. Los yog, tau muaj tswv yim thiab sab saum toj koj cov roj ntsha nrog nws ua ib daim tuaj hloov rau breadcrumbs.
Txoj kev ua noj ua haus quinoa zoo ib yam li cov mov nplej-uas yog, ib qho hmoov nplej rau ob feem dej. Qhov txawv tsuas yog tias ntau lub npe pom zoo kom soak thiab / los yog yaug quinoa ua ntej siv kom thiaj li tshem tau ib txwm mob saponins, uas yog soap-tasting tshuaj xav ua raws li ib tug deterrent rau cov noog.
Nco ntsoov nyeem cov ntawv qhia rau cov lus qhia meej. Npaj ib lub khob ntawm cov qoob loo quinoa noob rau hauv ib lub dab zoo, thiab khiav hauv dej thaum tsoo nws nrog koj txhais tes.
Tom qab yaug koj quinoa qhuav, ua noj kom raws li cov pob qhia - feem ntau los ntawm qhov muab tso rau hauv ib lub saucepan nrog ob khob dej (los yog sodium zaub los sis nqaij qaib tsawg) rau txhua khob ntawm quinoa. Nqa nws mus rau ib qho boil thiab tom qab ntawd txo qhov kub kom tsawg, npog, thiab simmer kom txog thaum lub lis piam lawm absorbed tag nrho cov dej, txog 20 feeb lossis ntev dua. Cov khoom tiav lawm yuav tsum yog fluffy thiab lub teeb.
Zaub mov noj siv Quinoa
- Daim ntawv qhia Quinoa zaub xam lav
- Quinoa Crusted Cod nrog txiv duaj Salsa
> Qhov chaw:
Anderson JW. Tag nrho cov nplej thiab cov kab mob plawv hauv lub plawv: tag nrho cov ntsiav qhov tseeb. Kuv J Clin Nutr. 2004 Dec; 80 (6): 1459-60. 2004.
Erkkila AT, Herrington DM, Mozaffarian D, Lichtenstein AH. Cov cereal fiber ntau thiab cov qoob loo tseem grain yog txuam nrog kev ua kom muaj tus mob coronary artery atherosclerosis hauv postmenopausal poj niam nrog tus kab mob coronary artery. Kuv lub plawv J. 2005 Jul; 150 (1): 94-101. 2005.
> Qub Txoj Kev Nyuaj Siab Nruab Nrab. Hom quinoa. http://wholegrainscouncil.org/whole-grains-101/whole-grains-101-byphan-pages-found/types-quinoa
van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Cov khoom noj muaj calcium thiab magnesium, cov khoom noj loj, thiab kev pheej hmoo ntawm hom 2 mob ntshav qab zib hauv US Cov pojniam Dub. Diabetes Care. 2006 Hli; 29 (10): 2238-43. 2006.