Kev noj zaub mov zoo kev noj haus - quinoa

Quinoa (hais "keen-wah") yog lub siab zoo, muaj cov protein-nplua nuj muaj noob, suav hais tias los ntawm ntau tus neeg yuav yog ib cov noob ntau. Ib "tag nrho cov qoob loo" muaj tag nrho cov khoom qub ntawm cov noob los yog noob, ua kom nws muaj cov zaub mov muaj txiaj ntsig zoo dua thiab ua tiav ntau dua li kev ua kom zoo dua qub lossis ua tiav. Quinoa nyob hauv tib lub tsev neeg cog qoob loo nrog Swiss chard, zaub ntsuab, thiab qab zib beets.

Quinoa yog gluten-dawb, thiab cov hmoov nplej yog hloov zoo rau cov txhaws hmoov nplej. Txo me thiab txiv ntoo txiv ntoo tsw qab, quinoa tuaj yeem nyiam nrog ntau txoj kev.

VIM LI CAS nws zoo rau koj

Quinoa muaj protein ntau. Nws muaj yuav luag ob npaug ntawm cov protein nyob hauv oats, ntxiv rau qhov muaj fiber ntau thiab hlau me me. Quinoa yog protein ntau tag. Qhov no txhais tau hais tias nws muaj cuaj yam tseem ceeb amino acids (cov laj kab ntawm cov protein) uas koj lub cev xav tau tab sis tsis tuaj yeem ua nws tus kheej.

Koj xav tau protein nyob rau hauv koj cov zaub mov kom pab koj lub cev kho cov hlwb thiab ua cov tshiab. Protein kuj tseem ceeb rau kev loj hlob thiab kev loj hlob thaum me nyuam yaus, thaum tiav hluas, thiab cev xeeb tub. Quinoa cov protein ntau hauv lub cev ua rau nws xaiv qhov zoo rau hauv mov thiab lwm cov khoom noj muaj protein ntau, cov zaub mov muaj protein tsawg, tshwj xeeb yog rau cov neeg muaj ntshav qab zib.

Quinoa tseem yog qhov chaw zoo ntawm cov poov tshuaj, uas koj xav tau cov leeg nqaij thiab cov protein, tswj lub plawv dhia tsis tu ncua, thiab ntau lub cev tsis muaj zog. Nws muaj ntau cov vitamins thiab minerals kom zoo.

Quinoa muaj ntau yam tshuaj tua kab mob antioxidant, zoo li cov uas pom hauv cov txiv ntoo. Antioxidants pab tiv thaiv kev puas tsuaj ntawm tes. Qhov no tseem ceeb rau kev kho kom zoo, nrog rau kev tiv thaiv kab mob thiab kev laus.

Yog tias koj muaj tus kab mob celiac, lossis ua raws li cov zaub mov tsis muaj gluten, quinoa yog qhov kev xaiv zoo. Nws tsis muaj gluten.

Quinoa muaj cov rog hauv lub plawv uas tuaj yeem pab koj "cov roj cholesterol zoo." Nws yog txhaws thiab ntim khoom noj khoom haus punch hauv qhov nruab nrab.

YUAV UA LI CAS NWS YUAV NPAJ

Quinoa tuaj yeem ua rau siav thiab noj ntau yam. Koj yuav tsum tau simmer nws hauv dej xws li mov. Ntxiv 1 feem quinoa rau 2 ntu dej los yog hauv Tshuag thiab simmer kom txog thaum kev sib tw, ntev li 15 feeb.

Txhawm rau ntxiv quinoa rau koj cov zaub mov noj:

• Ntxiv cov zaub mov quinoa rau koj cov zaub xam lav, kua zaub lossis pasta cov tais diav.
• Ua nws ib sab zaub mov. Xav txog quinoa uas yog koj cov mov nplej tshiab. Ua ke nrog quinoa nrog tshuaj ntsuab, taum, zaub, thiab seasonings thiab pab nrog koj pluas noj. Ntxiv cov protein zoo xws li nqaij qaib lossis ntses yog tias koj xaiv.
• Siv cov quinoa hmoov nplej no es tsis txhob muab cov hmoov nplej xyaw nrog koj lub muffins, pancakes, ncuav qab zib, lossis txhua lub sijhawm koj ci.

Thaum quinoa ua tiav kev ua noj, koj yuav pom cov xov curly nyob ib puag ncig txhua cov nplej. Ua ib qho loj ntawm siav quinoa thiab muab cia rau hauv tub yees kom txog li ib lub lim tiam. Nws reheats zoo. Noj nws tawm rau ntau cov zaub mov raws li koj xav tau.

QHOV TWG LOS MUS NROG QUINOA

Cov khw muag khoom noj loj feem ntau nqa cov hnab quinoa hauv lawv cov mov lossis hauv lawv qhov khoom noj khoom haus hauv ntuj lossis organic. Koj tseem tuaj yeem xaj cov quinoa hmoov nplej, nplej zom, thiab khoom ci ci. Quinoa kuj tseem yuav tau online online lossis ntawm cov khw muag khoom noj khoom haus huv.

Muaj ntau dua ib puas ntau yam ntawm quinoa. Tab sis koj feem ntau yuav pom daj / kaus ntxhw, liab, lossis dub quinoa hauv khw muag khoom.

Uncooked, koj tuaj yeem khaws nws hauv koj pantry rau ntau lub hlis. Siv lub thawv airtight lossis lub hnab ntim rau kev khaws cia.

LUJ YAJ

Muaj ntau yam qab ua noj qab zib siv quinoa. Nov yog ib qhov koj tuaj yeem sim.

Quinoa-Quav Cov Txiv lws suav

(Yooj 4 servings. Kev ua haujlwm loj: 1 txiv lws suav, ¾ khob (180 milliliters, mL) cov khoom noj)

Cov khoom xyaw

• 4 nruab nrab (2½ ntiv tes, lossis 6 centimeters) txiv lws suav, muab yaug
• 1 tablespoon (tbsp), los yog 15 mL, txiv roj roj
• 2 tbsp (30 mL) liab dos, tev thiab tws
• 1 khob (240 mL) siav zaub sib xyaw - xws li kua txob, pob kws, carrots, lossis taum pauv (tseg kev phooj ywg)
• 1 khob (240 mL) quinoa, rinsed *
• 1 khob (240 mL) tsawg-dej kua ntsev cov nqaij ntswj
• ½ cov avocado siav, tev thiab tsuav (saib cov taub)
• ¼ teaspoon (1 mL) hauv av cov kua txob dub
• 1 tbsp (15 mL) zaub txhwb qaib tshiab, rinsed, qhuav, thiab txhoov (lossis 1 rab diav, lossis 5 mL, qhuav)

Cov Lus Qhia

1. Preheat qhov cub kom txog 350ºF (176.6ºC).
2. Txiav cov duab ntawm cov txiv lws suav thiab hollow tawm sab hauv. (Lub tshuab ua kua ntoo tuaj yeem raug cawm cia siv rau hauv lws suav kua zaub lossis kua ntses, lossis salsa.) Muab cov txiv lws suav tso rau ib sab.
3. Cov roj tshav kub hauv lub saucepan tshaj li nruab nrab-siab kub. Ntxiv cov hauv paus dos, thiab ua noj kom txog thaum lawv pib muag, li ntawm 1 mus rau 2 feeb.
4. Ntxiv cov zaub siav, thiab kub los ntawm, li 1 mus rau 2 feeb.
5. Ntxiv quinoa, thiab ua noj maj mam muab kom txog thaum nws hnov ​​tsw zoo, li 2 feeb.
6. Ntxiv nqaij qaib broth thiab coj mus rau ib lub npau npau. Txo cov cua sov thiab npog lub lauj kaub. Ua noj kom txog thaum quinoa tau nqus tag nrho cov kua thiab ua kom siav tag nrho, li 7 txog 10 feeb.
7. Thaum lub quinoa yog siav, tshem lub hau thiab maj mam fluff quinoa nrog rab rawg. Maj mam muab xyaw rau hauv avocado, kua txob, thiab zaub txhwb qaib.
8. Ua zoo saib khoom txog about khob (180 mL) ntawm quinoa rau hauv txhua lub lws suav.
9. Muab cov txiv lws suav tso rau hauv ib daim ntawv ci, thiab ci li 15 txog 20 feeb, lossis kom txog thaum cov txiv lws suav kub thoob plaws (txiv lws suav tuaj yeem muab ua ua ntej thiab ci tom qab).
10. Pab tam sim.

Cov lus qhia txog khoom noj khoom haus

• Cov calories: 299
• Tag nrho cov rog: 10 g
• Cov roj nyeem: 1 g
• Sodium: 64 mg
• Cov fiber ntau: 8 g
• Protein: 10 g
• Cov zaub mov muaj protein ntau: 46 g

Tau qhov twg los: Teb Chaws Koom Tes Hauv Lub Plawv, Cov Ntshav, thiab Lub Tsev Kawm Hauv Ntshav. Qab tsev neeg noj qab nyob zooCov. kev noj qab haus huv.nhlbi.nih.gov/pdfs/KTB_Family_Cookbook_2010.pdf

Cov zaub mov zoo noj qab haus huv - goosefoot; Cov khoom noj txom ncauj zoo - quinoa; Kev yuag yuag - quinoa; Noj zaub mov zoo - quinoa; Kev nyab xeeb - quinoa

Troncone R, Auricchio S. Celia kab mob. Hauv: Wyllie R, Hyams JS, Kay M, eds. Kev mob plab hnyuv thiab lub siab Mob ntshav siabCov. Thib 5 ed. Philadelphia, PA: Elsevier; 2016: chaaj 34.

van der Kamp JW, Poutanen K, Foob CJ, Richardson DP. HEALTHGRAIN Cov lus txhais ntawm 'tseem grain'. Cov Khoom Noj Nutr ResCov. Xyoo 2014; 58. PMID: 24505218 pubmed.ncbi.nlm.nih.gov/24505218/.

Zevallos VF, Herencia LI, Tseej F, Donnelly S, Ellis HJ, Ciclitira PJ. Lub plab zom mov tsis haum ntawm kev noj quinoa (Chenopodium quinoa Willd.) Hauv cov neeg mob plab. Am J GastroenterolCov. Xyoo 2014; 109 (2): 270-278. PMID: 24445568 pubmed.ncbi.nlm.nih.gov/24445568/.

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