{"id":2601,"date":"2021-10-11T01:36:04","date_gmt":"2021-10-10T23:36:04","guid":{"rendered":"https:\/\/consumers-views.com\/lv\/?p=2601"},"modified":"2021-10-20T15:22:25","modified_gmt":"2021-10-20T13:22:25","slug":"quinoa","status":"publish","type":"post","link":"https:\/\/consumers-views.com\/lv\/quinoa\/","title":{"rendered":"Quinoa – kas tas ir? K\u0101das \u012bpa\u0161\u012bbas piem\u012bt kvinojai un k\u0101p\u0113c to vajadz\u0113tu \u0113st?"},"content":{"rendered":"\n

Kvinoja (quinoa) ir viens no barojo\u0161\u0101kajiem produktiem, ko varam izmantot ikdienas uztur\u0101.<\/strong> Tos d\u0113v\u0113 ar\u012b par Peru r\u012bsiem, inku sv\u0113tajiem graudiem, visu graudaugu m\u0101ti, zelta graudiem. Tas ir viens no sen\u0101kajiem zin\u0101majiem \u0113damajiem augiem. Senos laikos to audz\u0113ja galvenok\u0101rt inki, un tas joproj\u0101m ir viens no Dienvidamerikas d\u0101rgumiem. P\u0113d\u0113jos gados par t\u0101s \u012bpa\u0161\u012bb\u0101m ir run\u0101ts ar\u012b citviet pasaul\u0113. Arvien vair\u0101k cilv\u0113ku iek\u013cauj kvinoju sav\u0101 \u0113dienkart\u0113, jo \u012bpa\u0161i uzturviel\u0101m bag\u0101ta, vesel\u012bbu veicino\u0161a uztura piekrit\u0113ji un \u0137erme\u0146a veido\u0161anas entuziasti. K\u0101das uzturv\u0113rt\u012bbas \u012bpa\u0161\u012bbas piem\u012bt kvinojai un k\u0101 to pagatavot?<\/p>\n\n\n\n

Kas ir kvinoja?<\/h2>\n\n\n\n
\"<\/figure><\/figure><\/div>\n\n\n\n

Kvinoja (quinoa) ir amarantveid\u012bgo (Amaranthaceae) dzimtas augs, kas ir bag\u0101ts ar uzturv\u0113rt\u012bbu un \u013coti v\u0113rt\u012bgs cilv\u0113ka organismam. Tas ir viengad\u012bgs augs, ko audz\u0113 galvenok\u0101rt Dienvidamerik\u0101. Kvinojai radniec\u012bga ir balt\u0101 kvinoja, kas izplat\u012bta vis\u0101 pasaul\u0113. <\/p>\n\n\n\n

Lai gan kvinojas s\u0113kl\u0101s ir daudz cietes un t\u0101s maldino\u0161i atg\u0101dina lab\u012bbas graudus, paties\u012bb\u0101 t\u0101 nav lab\u012bba. To pieskaita pie t\u0101 sauktajiem pseidocere\u0101lajiem graudaugiem<\/strong>, t. i., pseidocere\u0101lajiem graudaugiem, kurus t\u0101pat k\u0101 graudaugus var p\u0101rstr\u0101d\u0101t miltos un izmantot k\u0101 og\u013chidr\u0101tu avotu (piem\u0113ram, r\u012bsu vai putraimu veid\u0101).<\/p>\n\n\n\n

J\u0101atz\u012bm\u0113, ka kvinoja ir bezglut\u0113na<\/strong> produkts, t\u0101p\u0113c t\u0101 b\u016bs noder\u012bga uztur\u0101 cilv\u0113kiem ar celiakiju, lipek\u013ca nepanes\u012bbu un aler\u0123iju pret lipekli. Pateicoties savai strukt\u016brai un sast\u0101vam, quinoa var b\u016bt aizst\u0101j\u0113js graudu produktiem, kas satur lipekli (piem\u0113ram, kvinojas milti var b\u016bt alternat\u012bva kvie\u0161u un rudzu miltiem).<\/p>\n\n\n\n

Kvinoja – uzturvielu sp\u0113ks labas \u0137erme\u0146a kond\u012bcijas nodro\u0161in\u0101\u0161anai <\/h2>\n\n\n\n

Quinoa ir pilnv\u0113rt\u012bgu<\/strong>olbaltumvieluavots<\/strong>, kas augu izcelsmes produktos ir \u013coti reti sastopams. Pilnv\u0113rt\u012bgas olbaltumvielas, t. i., olbaltumvielas, kas satur visas neaizvietojam\u0101s aminosk\u0101bes pareiz\u0101s proporcij\u0101s, ir mums visv\u0113lam\u0101kais olbaltumvielu veids. Tas galvenok\u0101rt ir dz\u012bvnieku izcelsmes produktos, piem\u0113ram, ga\u013c\u0101, ziv\u012bs, piena produktos un ol\u0101s. Pilnv\u0113rt\u012bgas olbaltumvielas satur tikai da\u017ei augi, tostarp min\u0113t\u0101 kvinoja, k\u0101 ar\u012b amarants, ka\u0146epju s\u0113klas, soja un a\u013c\u0123es.<\/p>\n\n\n\n

Quinoa ir ar\u012b bag\u0101ts ar nepies\u0101tin\u0101taj\u0101m tauksk\u0101b\u0113m<\/strong>, taj\u0101 ir daudz vitam\u012bnu (A vitam\u012bns, E vitam\u012bns, B grupas vitam\u012bni) un miner\u0101lvielu (kalcijs, magnijs, k\u0101lijs, cinks, dzelzs). <\/p>\n\n\n\n

T\u0101p\u0113c tas ir produkts, ko noteikti ir v\u0113rts ieviest sav\u0101 uztur\u0101, ja jums nepiecie\u0161ama v\u0113rt\u012bgu uzturvielu injekcija<\/strong>, lai stiprin\u0101tu organismu un uzlabotu gar\u012bgo un fizisko st\u0101vokli. Kvinoja ir laba izv\u0113le ar\u012b tad, ja v\u0113laties da\u017e\u0101dot savu \u0113dienkarti ar kaut ko jaunu un vesel\u012bgu. T\u0101 k\u0101 quinoa satur daudz \u0161\u0137iedrvielu, tas ir ide\u0101li piem\u0113rots ar\u012b svara samazin\u0101\u0161anai. <\/p>\n\n\n\n

Kvinoja – vesel\u012bbas \u012bpa\u0161\u012bbas<\/h2>\n\n\n\n
\"<\/figure><\/figure><\/div>\n\n\n\n

Kvinojai ir augsta uzturv\u0113rt\u012bba, un tai piem\u012bt daudzas vesel\u012bbu veicino\u0161as \u012bpa\u0161\u012bbas. Quinoa ir \u012bsta antioksidantu, mikroelementu un makroelementu bag\u0101t\u012bba, kas atjauno un baro visu m\u016bsu organismu un pozit\u012bvi ietekm\u0113 daudzu org\u0101nu un sist\u0113mu darb\u012bbu. <\/p>\n\n\n\n

Ne velti kvinoju m\u012b\u013ci d\u0113v\u0113 par zelta graudiem – k\u0101 ikdienas \u0113dienkartes sast\u0101vda\u013ca t\u0101 vispus\u012bgi atbalsta m\u016bsu organismu, dod mums sp\u0113ku, uzlabo imunit\u0101ti <\/strong> un \u013cauj jums baud\u012bt lab\u0101ku vesel\u012bbu un labsaj\u016btu.<\/p>\n\n\n\n

Kvinoja svar\u012bg\u0101k\u0101s \u012bpa\u0161\u012bbas<\/h3>\n\n\n\n

Kvinoja satur visas neaizvietojam\u0101s aminosk\u0101bes<\/h4>\n\n\n\n

Aptuveni 20 % no vis\u0101m kvinojas sast\u0101vda\u013c\u0101m ir olbaltumvielas (kas satur visas neaizvietojam\u0101s aminosk\u0101bes), kuras cilv\u0113ka organisms \u013coti labi uzs\u016bc. Tas padara to par lielisku produktu cilv\u0113kiem ar akt\u012bvu dz\u012bvesveidu<\/strong>, kuriem nepiecie\u0161ams sp\u0113c\u012bgs atbalsts smagi str\u0101d\u0101jo\u0161iem musku\u013ciem. Turkl\u0101t, pateicoties pilnv\u0113rt\u012bg\u0101m olbaltumviel\u0101m, kvinoja var veiksm\u012bgi aizst\u0101t ga\u013cu. T\u0101p\u0113c tas ir ide\u0101li piem\u0113rots ve\u0123et\u0101rie\u0161iem, veg\u0101niem un cilv\u0113kiem, kuri v\u0113las samazin\u0101t ga\u013cas produktu daudzumu uztur\u0101.<\/p>\n\n\n\n

Kvinoja satur vair\u0101k kalcija nek\u0101 piens<\/h4>\n\n\n\n

Piens ir \u012bpa\u0161i paz\u012bstams ar augstu kalcija saturu. Tom\u0113r kvinoj\u0101 ir daudz vair\u0101k kalcija. Turkl\u0101t m\u016bsu organisms \u013coti labi uzs\u016bc no kvinojas ieg\u016bto kalciju<\/strong>. T\u0101p\u0113c tas ir ide\u0101ls produkts cilv\u0113kiem, kuri nelieto piena produktus vai lieto tos ierobe\u017eot\u0101 daudzum\u0101. Kvinoja ir ieteicama ar\u012b b\u0113rniem un jaunie\u0161iem aug\u0161anas period\u0101, gados vec\u0101kiem cilv\u0113kiem, sportistiem, gr\u016btniec\u0113m un sieviet\u0113m menopauzes laik\u0101.<\/p>\n\n\n\n

Pateicoties lielajam kalcija un olbaltumvielu saturam, quinoa labv\u0113l\u012bgi ietekm\u0113 skeleta un loc\u012btavu sist\u0113mu<\/strong>. Bie\u017ei iek\u013caujot kvinoju \u0113dienkart\u0113, m\u0113s stiprin\u0101m kaulus, palielin\u0101m aizsargbarjeru pret boj\u0101jumiem un samazin\u0101m osteoporozes risku. M\u0113s atbalst\u012bsim ar\u012b m\u016bsu loc\u012btavas – padar\u012bsim t\u0101s iztur\u012bg\u0101kas, mazin\u0101sim iekaisumu un stimul\u0113sim loc\u012btavu strukt\u016bru re\u0123ener\u0101cijas procesus. <\/p>\n\n\n\n

Kvinoja ir bag\u0101t\u012bgs antioksidantu avots.<\/h4>\n\n\n\n

Kvinoja ir bag\u0101t\u012bgs antioksidantu avots, kuriem m\u016bsu organism\u0101 ir \u013coti svar\u012bga funkcija, proti, aiztur\u0113t un apkarot kait\u012bgos br\u012bvos radik\u0101\u013cus<\/strong>, kas var apdraud\u0113t m\u016bsu \u0161\u016bnas. Br\u012bvos radik\u0101\u013cus galvenok\u0101rt izraisa nevesel\u012bgs dz\u012bvesveids: nepareizs uzturs, sm\u0113\u0137\u0113\u0161ana, p\u0101rm\u0113r\u012bgs alkohola pat\u0113ri\u0146\u0161, stress, bie\u017ea atra\u0161an\u0101s pies\u0101r\u0146ot\u0101 vid\u0113 un nepietiekams miegs. <\/p>\n\n\n\n

Ja br\u012bvie radik\u0101\u013ci organism\u0101 atrodas p\u0101rm\u0113r\u012bg\u0101 daudzum\u0101, tie var boj\u0101t \u0161\u016bnas, izrais\u012bt to mut\u0101ciju un veicin\u0101t t\u0101du slim\u012bbu att\u012bst\u012bbu k\u0101 ateroskleroze, demence, Alzheimer, Parkinson, v\u0113zis, diab\u0113ts, artr\u012bts, hipertensija. P\u0101r\u0101k daudz br\u012bvo radik\u0101\u013cu ir ar\u012b organisma priek\u0161laic\u012bgas noveco\u0161an\u0101s iemesls.<\/p>\n\n\n\n

Daudzos vesel\u012bgos produktos, tostarp kvinoj\u0101, eso\u0161ie antioksidanti samazina br\u012bvo radik\u0101\u013cu l\u012bmeni, t\u0101d\u0113j\u0101di nodro\u0161inot papildu barjeru pret v\u0113\u017ea boj\u0101jumu veido\u0161anos<\/strong>. T\u0101s ar\u012b sniedz nenov\u0113rt\u0113jamu atbalstu m\u016bsu sirds un asinsvadu sist\u0113mai. P\u0113t\u012bjumi liecina, ka regul\u0101ra kvinojas lieto\u0161ana stiprina sirdi, att\u012bra asinis, pazemina slikt\u0101 holester\u012bna l\u012bmeni un asinsspiedienu. Pateicoties metion\u012bna saturam, tas labv\u0113l\u012bgi ietekm\u0113 matus, \u0101du un nagus.<\/p>\n\n\n\n

Kvinoja ir bag\u0101ta ar \u0161\u0137iedrviel\u0101m, kas pal\u012bdz zaud\u0113t svaru.<\/h4>\n\n\n\n

Vai quinoa var pal\u012bdz\u0113t samazin\u0101t svaru? J\u0101, jo t\u0101 satur iev\u0113rojamu daudzumu<\/strong> \u0161\u0137iedrvielu, kas ir lieliski noder\u012bgas m\u016bsu gremo\u0161anas sist\u0113mai un vielmai\u0146ai. \u0160\u0137iedrvielas regul\u0113 gremo\u0161anas procesus, uzlabo og\u013chidr\u0101tu vielmai\u0146u, veicina vesel\u012bgas mikrofloras veido\u0161anos un uzlabo zarnu darb\u012bbu. Tas nov\u0113r\u0161 nepat\u012bkamas probl\u0113mas, piem\u0113ram, aizciet\u0113jumus, v\u0113dera p\u016b\u0161anos, g\u0101zu uzkr\u0101\u0161anos un smaguma saj\u016btu, regul\u0113 zarnu kust\u012bbu ritmu un veicina v\u0113dera zonas nov\u0101j\u0113\u0161anu. Stimul\u0113jot zarnu peristaltisk\u0101s kust\u012bbas un izspie\u017eot toks\u012bnus, nogulsnes un nesagremot\u0101s p\u0101rtikas atliekas, tas att\u012bra organismu.<\/p>\n\n\n\n

Turkl\u0101t kvinojas sast\u0101v\u0101 eso\u0161\u0101s \u0161\u0137iedrvielas uzbriest v\u0113der\u0101, nodro\u0161inot s\u0101ta saj\u016btu uz ilgu laiku<\/strong> un pasarg\u0101jot m\u016bs no izsalkuma l\u0113km\u0113m un na\u0161\u0137o\u0161an\u0101s. Nav br\u012bnums, ka t\u0101 bie\u017ei ir viena no galvenaj\u0101m sast\u0101vda\u013c\u0101m vesel\u012bga uztura speci\u0101listu izstr\u0101d\u0101taj\u0101s svara samazin\u0101\u0161anas di\u0113t\u0101s. Ievie\u0161ot \u0113dienkart\u0113 kvinoju, ir viegl\u0101k ierobe\u017eot p\u0101rm\u0113r\u012bgu apet\u012bti un atg\u016bt kontroli p\u0101r pat\u0113r\u0113taj\u0101m kalorij\u0101m.<\/p>\n\n\n\n

Lasiet ar\u012b: Fibre Select – \u0161\u0137iedrvielas, kas pal\u012bdz\u0113s jums zaud\u0113t svaru<\/strong><\/p>\n\n\n\n

Kvinoja pal\u012bdz regul\u0113t cukura l\u012bmeni asin\u012bs<\/h4>\n\n\n\n

Kvinoja glik\u0113miskais indekss ir 35, t\u0101tad tas ir zems, kas ir laba zi\u0146a diab\u0113ta slimniekiem, pirmdiab\u0113ta slimniekiem un cilv\u0113kiem ar insul\u012bna rezistenci. Zems glik\u0113miskais indekss noz\u012bm\u0113, ka produkts neizraisa p\u0113k\u0161\u0146us glikozes l\u012bme\u0146a k\u0101pumus asin\u012bs. <\/p>\n\n\n\n

Kvinoja sast\u0101v\u0101 eso\u0161\u0101s \u0161\u0137iedrvielas pal\u0113ninaog\u013chidr\u0101tu sadal\u012b\u0161anos un to uzs\u016bk\u0161anos asin\u012bs<\/strong>. Tas pasarg\u0101 m\u016bs no intens\u012bviem insul\u012bna l\u0113cieniem un \u0161\u016bnu jut\u012bbas pret insul\u012bnu samazin\u0101\u0161an\u0101s. Turkl\u0101t kvinoja, normaliz\u0113jot cukura koncentr\u0101ciju asin\u012bs, nov\u0113r\u0161 ar\u012b cukuru p\u0101rv\u0113r\u0161anos taukaudos un t\u0101d\u0113j\u0101di nov\u0113r\u0161 svara pieaugumu. Pozit\u012bv\u0101 ietekme uz insul\u012bna un glikozes vielmai\u0146u organism\u0101 padara to pat ieteicamu diab\u0113ta slimniekiem un cilv\u0113kiem ar lieko svaru un aptauko\u0161anos.<\/p>\n\n\n\n

Kvinoja satur daudz vitam\u012bnu un miner\u0101lvielu.<\/h4>\n\n\n\n

K\u0101 m\u0113s visi zin\u0101m, m\u016bsdien\u0101s nav gr\u016bti atrast uztura tr\u016bkumus. M\u016bsu \u0113dienkartes saturs ir p\u0101rsvar\u0101 p\u0101rstr\u0101d\u0101ta p\u0101rtika ar mazu uzturv\u0113rt\u012bbu vai bez t\u0101s. M\u016bsu aiz\u0146emtais dz\u012bvesveids ne tikai mudina m\u016bs bie\u017ei lietot zemas kvalit\u0101tes gatavus \u0113dienus, bet ar\u012b \u0113st neregul\u0101ri, p\u0101r\u0101k reti un nepadarot \u0113dienreizes daudzveid\u012bg\u0101kas, izv\u0113loties vienk\u0101r\u0161\u0101kos kulin\u0101rijas risin\u0101jumus. \u0160\u0101d\u0101 veid\u0101 m\u0113s pa\u0161i sev rad\u0101m vitam\u012bnu un miner\u0101lvielu tr\u016bkumu, k\u0101 rezult\u0101t\u0101 pasliktin\u0101s vesel\u012bba un pasliktin\u0101s \u0101das un matu st\u0101voklis. <\/p>\n\n\n\n

Sistem\u0101tiski lietojot kvinoju uztur\u0101, m\u0113s nodro\u0161in\u0101m sevi ar lielu vitam\u012bnu un miner\u0101lvielu devu, kas ir svar\u012bgas organisma pareizai funkcion\u0113\u0161anai. T\u0101d\u0113j\u0101di m\u0113s nov\u0113r\u0161am b\u016btisko uzturvielu tr\u016bkumu<\/strong>, uzlabojam izskatu, uzlabojam \u0137erme\u0146a st\u0101vokli, uzlabojam smadze\u0146u darb\u012bbu, pie\u0161\u0137iram sev ener\u0123iju un vitalit\u0101ti.<\/p>\n\n\n\n

Kvinoja ir smadzen\u0113m un sirdij v\u0113rt\u012bgu nepies\u0101tin\u0101to tauksk\u0101bju avots.<\/h4>\n\n\n\n

Quinoa satur nepies\u0101tin\u0101t\u0101s tauksk\u0101bes, piem\u0113ram, linol\u0113nsk\u0101bi, ole\u012bnsk\u0101bi un linolsk\u0101bi. Tie ir t\u0101 sauktie labie tauki, kas da\u017e\u0101dos veidos atbalsta visu m\u016bsu organismu. <\/p>\n\n\n\n

Cita starp\u0101 tiem ir \u0161\u0101da iedarb\u012bba<\/strong>: samazina slikt\u0101 holester\u012bna l\u012bmeni, normaliz\u0113 asinsspiedienu, uzlabo asinsvadu st\u0101vokli, aizsarg\u0101 sirdi un pozit\u012bvi ietekm\u0113 t\u0101s darb\u012bbu, samazina aterosklerozes risku, stiprina im\u016bnsist\u0113mu, uzlabo smadze\u0146u darb\u012bbu, regul\u0113jot neirotransmiteru l\u012bmeni, atbalsta psiholo\u0123isk\u0101s funkcijas, pozit\u012bvi ietekm\u0113 \u0101das st\u0101vokli.<\/p>\n\n\n\n

Kvinoja v\u0113\u017ea profilaksei<\/h4>\n\n\n\n

Nesenie p\u0113t\u012bjumi par kvinoju ir par\u0101d\u012bju\u0161i p\u0101rsteidzo\u0161us rezult\u0101tus. Tiek l\u0113sts, ka t\u0101 sistem\u0101tiska lieto\u0161ana var veicin\u0101t v\u0113\u017ea \u0161\u016bnu nom\u0101k\u0161anu. Pa\u0161reiz\u0113jie testi tika veikti ar \u017eurk\u0101m, un tajos tika pier\u0101d\u012bts, ka kvinojai ir pozit\u012bva ietekme pret v\u0113\u017ea \u0161\u016bn\u0101m.<\/p>\n\n\n\n

Kvinoja – lietojumi virtuv\u0113<\/h2>\n\n\n\n
\"<\/figure><\/figure><\/div>\n\n\n\n

Tagad, kad zin\u0101m, ka kvinoju ir v\u0113rts \u0113st, apl\u016bkosim, k\u0101 to pagatavot virtuv\u0113. Kvinojai ir rakstur\u012bga nedaudz salda (bet ne saldena!) un nedaudz riekstu gar\u0161a. Neraugoties uz \u0161iem akordiem, tas joproj\u0101m ir arom\u0101tiski neitr\u0101ls<\/strong> produkts. T\u0101p\u0113c t\u0101 ir \u013coti daudzpus\u012bgi lietojama, labi sader ar daudziem kulin\u0101rijas produktiem un var b\u016bt gan karsto, gan auksto \u0113dienu sast\u0101vda\u013ca. To var pasniegt k\u0101 brokastu, pusdienu, vakari\u0146u un nelielu uzkodu sast\u0101vda\u013cu.<\/p>\n\n\n\n

Quinoa, cita starp\u0101, labi sader ar sald\u0101m un aug\u013cu gar\u0161\u0101m, t\u0101p\u0113c tas ir lielisks papildin\u0101jums vesel\u012bgiem desertiem. To var izmantot musli mais\u012bjumos, auzu p\u0101rsl\u0101s, granol\u0101, saldaj\u0101 sier\u0101 un jogurt\u0101. Tas ir piem\u0113rots ar\u012b citiem aukstiem desertiem: sald\u0113jumiem, koktei\u013ciem un konditorejas izstr\u0101d\u0101jumiem.<\/p>\n\n\n\n

S\u0101\u013cos un pikantos \u0113dienos quinoa aizst\u0101s r\u012bsus, putraimus, kartupe\u013cus vai makaronus. T\u0101 lieliski gar\u0161o kop\u0101 ar d\u0101rze\u0146iem, ga\u013cu vai ziv\u012bm, t\u0101p\u0113c to var viegli pievienot da\u017e\u0101diem vakari\u0146u \u0113dieniem (piem\u0113ram, burgeri ar kvinoju, risoto ar kvinoju, kvinoja ar ga\u013cu un d\u0101rze\u0146iem meksik\u0101\u0146u gaum\u0113, d\u0101rze\u0146u zupa ar kvinoju, saut\u0113jums ar kvinoju). Quinoa noder\u0113s ar\u012b k\u0101 pild\u012bjumu, sal\u0101tu un pastas sast\u0101vda\u013ca.<\/p>\n\n\n\n

Kvinoja – k\u0101 to pagatavot?<\/h2>\n\n\n\n

Pirms v\u0101r\u012b\u0161anas kvinojas graudi r\u016bp\u012bgi j\u0101noskalo zem teko\u0161a \u016bdens. Gatavojiet k\u0101 tradicion\u0101los r\u012bsus proporcij\u0101 1:2 (1 gl\u0101ze kvinojas uz 2 gl\u0101z\u0113m \u016bdens) apm\u0113ram 10-15 min\u016btes.<\/p>\n\n\n\n

Kvinoja receptes<\/h2>\n\n\n\n

Pavasara sal\u0101ti ar kvinoju<\/h3>\n\n\n\n

Sast\u0101vda\u013cas:<\/em><\/strong><\/p>\n\n\n\n

  • 1 gl\u0101ze v\u0101r\u012btas kvinojas<\/li>
  • 2 saujas sal\u0101tu lapu, kas sagrieztas maz\u0101kos gabali\u0146os.<\/li>
  • 6 red\u012bsi<\/li>
  • 1 za\u013c\u0161 gur\u0137is<\/li>
  • 2 tom\u0101ti<\/li>
  • 1 pipari<\/li>
  • 1 neliels sarkanais s\u012bpols<\/li>
  • maurloki un p\u0113ters\u012b\u013ci (pa da\u017eiem zari\u0146iem).<\/li>
  • p\u0113c izv\u0113les: svaigs koriandrs, baziliks vai piparm\u0113tra.<\/li>
  • uz sezonu: 2-3 \u0113damk ol\u012bve\u013c\u013cas, citrona sulas, \u0137iploku, bazilika, citrona piparu, s\u0101ls.<\/li><\/ul>\n\n\n\n

    Sagatavo\u0161ana:<\/strong><\/p>\n\n\n\n

    Sagrieziet red\u012bsus pusgriezumos, sagrieziet gur\u0137i, tom\u0101tu un piparus kubi\u0146os. S\u012bpolu, maurlokus un p\u0113ters\u012b\u013cus smalki sasmalciniet. P\u0113c izv\u0113les sasmalciniet koriandru, piparm\u0113tru vai svaigu baziliku. Sajauciet visas sast\u0101vda\u013cas, r\u016bp\u012bgi samaisiet un pagatavojiet p\u0113c gar\u0161as.<\/em><\/p>\n\n\n\n

    Kvinoja, bie\u0161u, \u0137irbju s\u0113klu un saulespu\u0137u s\u0113klu kotletes<\/h3>\n\n\n\n

    Sast\u0101vda\u013cas:<\/strong><\/p>\n\n\n\n

    • 1,5 tases v\u0101r\u012btas kvinojas<\/li>
    • 3 v\u0101r\u012btas (vai grauzd\u0113tas) bietes<\/li>
    • 1\/2 vai 3\/4 tases maltu \u0137irbju s\u0113klu un saulespu\u0137u s\u0113klu.<\/li>
    • 3 \u0113damkarotes pilngraudu miltu<\/li>
    • 1 ola<\/li>
    • puse \u0137ekara p\u0113ters\u012b\u013cu<\/li>
    • 1-2 \u0137iploka daivi\u0146as<\/li>
    • 1 s\u012bpols<\/li>
    • gar\u0161viel\u0101m: s\u0101ls, pipari, paprika, timi\u0101ns, raudene, koriandrs, muskatrieksts.<\/li><\/ul>\n\n\n\n

      Sagatavo\u0161ana:<\/strong><\/p>\n\n\n\n

      S\u012bpolu sagrieziet mazos kubi\u0146os un apcepiet. \u0136iplokus izspiediet caur presi. Sasmalciniet p\u0113ters\u012b\u013cus. R\u012bv\u0113jiet bietes vid\u0113ji liel\u0101s vai liel\u0101s r\u012bv\u0113s. Lielaj\u0101 b\u013cod\u0101 ievietojiet kvinoju, bietes, maltus graudus, p\u0113ters\u012b\u013cus, s\u012bpolus un \u0137iplokus. Ievietojiet olu. Pievienojiet t\u0113jkaroti s\u0101ls un lielu \u0161\u0137ipsni\u0146u gar\u0161vielu. Uzs\u0101ciet maigi mais\u012bt. Pak\u0101peniski pievienojiet pa 1 \u0113damkarotei pilngraudu miltu, l\u012bdz ieg\u016bsiet viendab\u012bgu un diezgan biezu konsistenci, no kuras var\u0113siet veidot kotletes. Izgar\u0161ojiet mais\u012bjumu un, ja nepiecie\u0161ams, pievienojiet vair\u0101k s\u0101ls vai gar\u0161vielu. Izveidojiet no mais\u012bjuma nelielas kotletes. Apcep e\u013c\u013c\u0101 no ab\u0101m pus\u0113m, l\u012bdz apbr\u016bn\u0113.<\/em><\/p>\n\n\n\n

      Kvinoja ar t\u012btaru un d\u0101rze\u0146iem<\/h3>\n\n\n\n

      Sast\u0101vda\u013cas:<\/strong><\/p>\n\n\n\n

      • 1,5 tases v\u0101r\u012btas kvinojas<\/li>
      • T\u012btara kr\u016bti\u0146a (apm\u0113ram 400 g)<\/li>
      • 1 cukini<\/li>
      • 2 burk\u0101ni<\/li>
      • 1 sarkanais pipari<\/li>
      • kukur\u016bzas alva<\/li>
      • 7-8 s\u0113nes<\/li>
      • 1 s\u012bpols<\/li>
      • puravu gabali\u0146\u0161<\/li>
      • e\u013c\u013ca cep\u0161anai<\/li>
      • gar\u0161viel\u0101m: s\u0101ls, sald\u0101 paprika, \u010dili pipari, karijs, ingvers, koriandrs.<\/li><\/ul>\n\n\n\n

        Sagatavo\u0161ana:<\/strong><\/p>\n\n\n\n

        Sagrieziet t\u012btara kr\u016bti\u0146u kubi\u0146os un apcepiet, p\u0113c tam iz\u0146emiet no pannas. S\u0113nes sagrieziet ceturtda\u013c\u0101s vai astotda\u013c\u0101s. Cukini un papriku sagrieziet kubi\u0146os, burk\u0101nus un puravus sagrieziet \u0161\u0137\u0113l\u0113s, s\u012bpolus sasmalciniet. Viegli apcep s\u012bpolu, pievieno burk\u0101nu un p\u0113c 3-4 min\u016bt\u0113m pievieno p\u0101r\u0113jos d\u0101rze\u0146us. Cepiet da\u017eas min\u016btes. Pievienojiet nedaudz no katras gar\u0161vielas, nedaudz \u016bdens un v\u0101riet v\u0113l da\u017eas min\u016btes. Visbeidzot pievienojiet t\u012btaru, ko iepriek\u0161 apcep\u0101t, un v\u0101riet 5 min\u016btes. Gar\u0161ojiet p\u0113c gar\u0161as. Uz \u0161\u0137\u012bvja uzlieciet v\u0101r\u012btu kvinoju, uzberiet d\u0101rze\u0146us un t\u012btaru ga\u013cu. <\/em><\/p>\n\n\n\n

        Kvinoja – uzturv\u0113rt\u012bbas<\/p>\n\n\n\n

        V\u0101r\u012btas kvinojas uzturv\u0113rt\u012bba 100 g:<\/h2>\n\n\n\n

        Ener\u0123\u0113tisk\u0101 v\u0113rt\u012bba – 120 kcal<\/p>\n\n\n\n

        Kop\u0113jais olbaltumvielu daudzums – 4,40 g
        \nTauki – 1,92 g
        \nOg\u013chidr\u0101ti – 21,30 g (no tiem monosahar\u012bdi 0,87 g)
        \n\u0160\u0137iedrvielas – 2,8 g


        <\/p>\n\n\n\n

        Vitam\u012bni:<\/p>\n\n\n\n

        • Tiam\u012bns – 0,107 mg<\/li>
        • Riboflav\u012bns – 0,110 mg<\/li>
        • Niac\u012bns – 0,412 mg<\/li>
        • B6 vitam\u012bns – 0,123 mg<\/li>
        • Folijsk\u0101be – 42 \u03bcg<\/li>
        • A vitam\u012bns – 5 SV<\/li>
        • E vitam\u012bns – 0,63 mg<\/li><\/ul>\n\n\n\n

          Miner\u0101lvielas:<\/p>\n\n\n\n

          • Kalcijs – 17 mg<\/li>
          • Dzelzs – 1,49 mg<\/li>
          • Magnijs – 64 mg<\/li>
          • Fosfors – 152 mg<\/li>
          • K\u0101lijs – 172 mg<\/li>
          • N\u0101trijs – 7 mg<\/li>
          • Cinks – 1,09 mg<\/li><\/ul>\n\n\n\n

            P\u0101rbaudiet: Slim Dream Shake – gar\u0161\u012bgs kokteilis svara zudumam!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

            Kvinoja (quinoa) ir viens no barojo\u0161\u0101kajiem produktiem, ko varam izmantot ikdienas uztur\u0101. Tos d\u0113v\u0113 ar\u012b par Peru r\u012bsiem, inku sv\u0113tajiem graudiem, visu graudaugu m\u0101ti, zelta graudiem. Tas ir viens no sen\u0101kajiem zin\u0101majiem \u0113damajiem augiem. Senos laikos to audz\u0113ja galvenok\u0101rt inki, un tas joproj\u0101m ir viens no Dienvidamerikas d\u0101rgumiem. P\u0113d\u0113jos gados par t\u0101s \u012bpa\u0161\u012bb\u0101m ir run\u0101ts […]<\/p>\n","protected":false},"author":5,"featured_media":5404,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-2601","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-svara-zudums","box-post"],"_links":{"self":[{"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts\/2601","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/comments?post=2601"}],"version-history":[{"count":3,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts\/2601\/revisions"}],"predecessor-version":[{"id":5405,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts\/2601\/revisions\/5405"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/media\/5404"}],"wp:attachment":[{"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/media?parent=2601"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/categories?post=2601"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/tags?post=2601"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}