Quinoa a me ka salakeke tuna

ʻO wai ka makemake ʻole i kekahi? waiwai, olakino a me ka meaʻai saladi? Inā pēlā, e hui pū me mākou i kēia lā e ʻike i ka hoʻomākaukau ʻana o kekahi o lākou: He mea ʻono i hana ʻia ma Peru, ʻāina hoʻoilina gastronomic ʻo ia, me kā lākou ʻono ʻaʻole hiki ke hōʻole ʻia, ʻoliʻoli a hōʻike i nā meaʻai maʻalahi a maʻalahi.

ʻO kēia saladi, a mākou e kamaʻilio ai e pili ana i ke koena o ka palapala, ʻo ia ka mea kaulana Quinoa a me ka salakeke tuna, he meaʻai wikiwiki, ʻono a nui loa no nā ʻōpio a me nā ʻelemakule. He mea maʻalahi kona mau meaʻaiPēlā nō, he ʻulaʻula lākou a hoʻōla i ʻole ʻoe e kānalua i ka ʻai ʻana iā lākou.

I kēia manawa, e hopu i kāu mau ipu, e hoʻomākaukau i nā meaʻai a e hoʻomaka kākou e ʻike i nā mea ʻono a me nā mea ʻono a kēia meaʻai e hāʻawi ai iā mākou.

ʻO Quinoa a me Tuna Salad Recipe

Nā meaʻai

• 1 kīʻaha Quinoa
• Nā kapu wai 2
• 1 kini kēpau tuna
• XONUM Limón
• 1 ʻĀlika pala
• 2 hua moa i hoolapalapaia
• 3 mau ʻōmato cherry
• 100 gr o ka moa
• ʻO ka hinuʻaila
• ka mint a me ka lau basil
• ʻO ka paʻakai a me ka pepa e hoʻāʻo ai

Nā mea a i ʻole nā ​​mea hana

• ʻOlla
• Kāwea palaoa
• Kaha lāʻau
• Mea kānana
• Hoʻola
• Papa ʻoki
• Pahi
• Papa pālahalaha
• poepoe liilii

Hoʻomākaukau kālā

1. E lawe i ka ipuhao a ninini i ka Quinoa i loko me nā kīʻaha wai ʻelua a me kahi paʻakai. e hoopau i ke ahi a wahi e kuke ai no 10 mau minuke.
2. ʻOiai e hala ka manawa, e ʻimi i kahi pā e wela ai. E hoʻohui i hoʻokahi punetune o ka ʻaila, ʻoi aku ka maikaʻi o ka ʻaila ʻoliva, a me nā ʻōpala. E kuʻi iā lākou no 2 a 5 mau minuke. E mālama i kahi maʻalili.
3. Ke moʻa ka Quinoa, wehe i ka wela a hoʻokahe i loko o kahi colander. Ke loaʻa iā mākou me ka ʻole o ka wai, e lawe i kahi kīʻaha a i ʻole refractory.
4. Eʻokiʻoki i nā hua i hoʻolapalapaʻia i loko o nā'āpana liʻiliʻi a iʻole nā'āpana.. E kōkua iā ʻoe iho me ka papa ʻoki a me ka pahi ʻoi. Ma ke ala like, ihi i ka avocado, wehe i ka hua a ʻokiʻoki i ʻāpana.
5. E holoi a ʻokiʻoki i nā ʻōmato I loko o nā lumi a mai poina wehe i ka hua.
6. Wehe i ke kini tuna a e hookahe iloko o ke kiaha.
7. E lawe i nā meaʻai a pau a mākou i ʻoki ai i nā ʻanuʻu mua me ka tuna i ka refractory me ka Quinoa. Eia kekahi, e hoʻohui i ʻelua punetune o ka ʻaila, kahi paʻakai a me ka pepa.
8. E hoʻoulu i ka hoʻomākaukau me ka palette aiʻole a puna lāʻau, i hui pū ʻia kēlā me kēia mea me kekahi.
9. Eʻoki i ka lemon i ka hapalua a e hoʻohui i ka wai i ka saladi. E hoʻoulu hou, e nānā i ka paʻakai a hoʻohui iki inā pono.
10. No ka hoʻopau ʻana, lawelawe ma kahi pā pālahalaha a, me ke kōkua o ka poʻe pōʻai, e hana i ka saladi. E hoʻohui i kekahi mau ʻōpala ma luna a hoʻopau i ka hoʻonani ʻana me nā lau mint a i ʻole ka basil hou.

Manaʻo kōkua a me nā manaʻo

• Ma mua o ka moʻa ʻana Pono ʻo Quinoa holoi ʻia ma na wai like ole a hiki i ka holo ana o ka wai. ʻO kēia i mea e hoʻomaʻemaʻe maikaʻi ai i ka cereal a ʻaʻole e hoʻokomo i nā mea hiki ke pili i ka ʻai ma hope.
• Ma keʻano laulā, loaʻa i ka tuna kahi ʻaila liʻiliʻi i hoʻopaʻa ʻia ka meaʻai i ka maʻa a hou i loko o ke kini. Eia naʻe, no keia hoomakaukau ana ʻAʻole pono e hoʻohui i kēia ʻaila, no ka mea, e hoʻohui mākou i kekahi mau punetune o ka ʻaila ʻoliva i ka hoʻomākaukau. Pēlā nō, inā makemake ʻoe e hoʻokomo i ka ʻaila mai ka tuna, hiki iā ʻoe, akā pale i ka hoʻokomo ʻana i kahi wai momona ʻē aʻe.
• Inā makemake ʻoe e ʻai i ka salakeke me ka hoʻopā ʻana i ka mea ʻono a me ka waikawa, hiki iā ʻoe ke hoʻohui i ka ʻalani ʻulaʻula i ʻoki ʻia i ka julienne. Eia kekahi, hiki iā ʻoe ke kau i kahi winika puna, e like me kou makemake.
• Akā, inā he aha kāu makemake he ʻono ʻoi aku ka ʻono, hoʻohui i ka meaʻai i kekahi ʻo ke kulina ʻono a i ʻole ke kulina moʻa.
• ʻAʻole ʻōlelo ʻia ka saladi. mahope o ka loihi o ka hoomakaukau ana, no ka mea, hoʻoheheʻe ʻia ka avocado a hoʻololi kona kala, ʻeleʻele a me nā kiko.

ʻike meaʻai

ʻO kahi hapa o ka ʻO Quinoa Salad me ka Tuna Aia ma waena o 388 a 390 Kcal, ka mea i lilo ia i mea hoʻoikaika kino maoli. ʻO ka hui pū ʻana, loaʻa iā ia he 11 kalama o ka momona, 52 kalama o nā kalapona a me 41 kalama o ka protein. Pēlā nō, kaena ʻo ia i nā meaʻai ʻē aʻe e like me:

• Sodium 892 mg
• Puluniu 8.3 Art
• Kāleka 6.1 Art
• Lipida 22 Art

I ka huli ʻana, ʻo kāna mea nui, ka quinoa, hāʻawi i nā waikawa amino pono a pau, e hoohalike ana i kona maikai protein me ka waiu. Ma waena o nā amino acids, ka lysinemea nui no ka ulu ʻana o ka lolo a arginine a me histidinekumu no ka ulu ʻana o ke kanaka i ka wā kamaliʻi. Eia kekahi, he waiwai i methionine a me ka cystine, i loko o nā minelala e like me hierro, calcium, phosphorus a me nā huaora A a me C.

Eia hoʻi, ʻO kāna mau ʻai he meaʻai nui, ʻoi aku ma mua o ka waiwai olaola, ka meaʻai a me ka maikaʻi o nā cereals kuʻuna, e like me ka palaoa, ke kulina, ka laiki a me ka ʻoʻa. Eia naʻe, ʻAʻole pau nā ʻano quinoa i ka gluten free.

He aha ka Quinoa?

He lāʻau ʻo Quinoa no ka ʻohana Chenopodiodeae o Amaranthaceae. ʻoiai ʻo ka ʻenehana he hua, ʻike ʻia a hoʻokaʻawale ʻia ma ke ʻano he palaoa piha.

He kamaaina ia i na uka o Andes kaʻana like ʻia e Argentina, Bolivia, Chile a me Peru a ʻo nā moʻomeheu mua o Hispanic ka mea nāna i hānai a mahi i ka mea kanu, e mālama ana i kona hoʻoilina a hiki i kēia lā.

I kēia manawa, ʻoi aku ka nui o kāna ʻai ʻana a ʻo kāna hana ʻana mai ʻAmelika Hui Pū ʻIa, Kolombia a me Peru, i nā ʻāina like ʻole ma ʻEulopa a me ʻAsia, nā ʻāina e wehewehe nei. he mea kanu kūpaʻa, hoʻomanawanui a maikaʻi i ka hoʻohana ʻana i ka wai, me ka hiki ke hoololi, hiki ke pale i nā mahana mai -4 ºC a 38 ªC a ulu i ka haʻahaʻa pili mai 40% a 70%.

Nā mea leʻaleʻa e pili ana iā Quinoa

• Makahiki International o Quinoa: Ka Ahaolelo Nui o na Aupuni Hui Ua haʻi ʻia ʻo 2013 ʻo ka International Year of Quinoa, no ka ʻike ʻana i nā hana a nā kūpuna i mālama i ka cereal i meaʻai no kēia manawa a me nā hanauna e hiki mai ana ma o ka ʻike a me nā hana o ka noho ʻana me ke ʻano. ʻO ke kumu o kēia e nānā i ka honua i ka hana o ka quinoa i ka meaʻai a me ka palekana meaʻai o ka hana ʻana a me ka ʻai ʻana i nā ʻāina.
• ʻO Peru ka mea hana nui loa o Quinoa: Noho ʻo Peru no ke kolu o ka makahiki ma ke ʻano he mea hana nui a me ka mea hoʻopuka o Quinoa ma ka honua. I ka makahiki 2016, Ua hoʻopaʻa inoa ʻo Peru i 79.300 tons o Quinoa, ka mea i hōʻike i ka 53,3% o ka nui o ka honua, e like me ka Ministry of Agriculture and Irrigation, Minagri.