{"id":2589,"date":"2021-10-11T01:40:06","date_gmt":"2021-10-10T23:40:06","guid":{"rendered":"https:\/\/consumers-views.com\/sk\/?p=2589"},"modified":"2021-10-20T15:33:37","modified_gmt":"2021-10-20T13:33:37","slug":"quinoa","status":"publish","type":"post","link":"https:\/\/consumers-views.com\/sk\/quinoa\/","title":{"rendered":"Quinoa – \u010do to je? Ak\u00e9 vlastnosti m\u00e1 quinoa a pre\u010do by sa mala konzumova\u0165?"},"content":{"rendered":"\n

Quinoa (quinoa) je jedn\u00fdm z najv\u00fd\u017eivnej\u0161\u00edch produktov, ktor\u00e9 m\u00f4\u017eeme pou\u017e\u00edva\u0165 v ka\u017edodennej strave.<\/strong> Je zn\u00e1ma aj ako peru\u00e1nska ry\u017ea, posv\u00e4tn\u00e1 obilnina Inkov, matka obiln\u00edn, zlat\u00e9 zrno. Je to jedna z najstar\u0161\u00edch zn\u00e1mych jedl\u00fdch rastl\u00edn. V d\u00e1vnych dob\u00e1ch ju pestovali najm\u00e4 Inkovia a dodnes patr\u00ed k pokladom Ju\u017enej Ameriky. V posledn\u00fdch rokoch sa o jeho vlastnostiach hovor\u00ed aj v in\u00fdch \u010dastiach sveta. \u010coraz viac \u013eud\u00ed zara\u010fuje quinou do svojho jed\u00e1lni\u010dka, najm\u00e4 priaznivci v\u00fd\u017eivnej a zdravej stravy a nad\u0161enci kulturistiky. Ak\u00e9 nutri\u010dn\u00e9 vlastnosti m\u00e1 quinoa a ako ju m\u00f4\u017eeme pripravi\u0165?<\/p>\n\n\n\n

\u010co je quinoa?<\/h2>\n\n\n\n
\"<\/figure><\/figure><\/div>\n\n\n\n

Quinoa (quinoa) je rastlina patriaca do \u010de\u013eade amarantovit\u00e9 (Amaranthaceae), bohat\u00e1 na v\u00fd\u017eivov\u00e9 hodnoty a mimoriadne cenn\u00e1 pre \u013eudsk\u00fd organizmus. Je to jednoro\u010dn\u00e1 rastlina, ktor\u00e1 sa pestuje najm\u00e4 v Ju\u017enej Amerike. Pr\u00edbuznou quinoy je biela quinoa, ktor\u00e1 je roz\u0161\u00edren\u00e1 po celom svete. <\/p>\n\n\n\n

Hoci quinoa produkuje semen\u00e1 bohat\u00e9 na \u0161krob a klamlivo pripom\u00edna obiln\u00e9 zrn\u00e1, v skuto\u010dnosti to nie je obilnina. Patr\u00ed medzi tzv. pseudoobilniny<\/strong>, t. j. pseudoobilniny, ktor\u00e9 sa rovnako ako obilniny m\u00f4\u017eu spracova\u0165 na m\u00faku a pou\u017ei\u0165 ako zdroj sacharidov (napr. ako ry\u017ea alebo kr\u00fapy).<\/p>\n\n\n\n

Je potrebn\u00e9 poznamena\u0165, \u017ee quinoa je bezlepkov\u00fd<\/strong> v\u00fdrobok, tak\u017ee je u\u017eito\u010dn\u00e1 v strave \u013eud\u00ed s celiakiou, nezn\u00e1\u0161anlivos\u0165ou lepku a alergiou na lepok. V\u010faka svojej \u0161trukt\u00fare a zlo\u017eeniu m\u00f4\u017ee by\u0165 quinoa n\u00e1hradou obiln\u00fdch v\u00fdrobkov, ktor\u00e9 obsahuj\u00fa lepok (napr. m\u00faka z quinoy m\u00f4\u017ee by\u0165 alternat\u00edvou p\u0161eni\u010dnej a ra\u017enej m\u00faky).<\/p>\n\n\n\n

Quinoa – sila \u017eiv\u00edn v slu\u017eb\u00e1ch dobrej telesnej kond\u00edcie <\/h2>\n\n\n\n

Quinoa je zdrojom kompletn\u00fdch<\/strong>bielkov\u00edn, ktor\u00e9 s\u00fa v rastlinn\u00fdch produktoch ve\u013emi vz\u00e1cne. Kompletn\u00e9 bielkoviny, t. j. bielkoviny obsahuj\u00face v\u0161etky esenci\u00e1lne aminokyseliny v spr\u00e1vnom pomere, s\u00fa pre n\u00e1s naj\u017eiadanej\u0161\u00edm typom bielkov\u00edn. Nach\u00e1dza sa najm\u00e4 v \u017eivo\u010d\u00ed\u0161nych produktoch, ako s\u00fa m\u00e4so, ryby, mlie\u010dne v\u00fdrobky a vajcia. Iba nieko\u013eko rastl\u00edn obsahuje kompletn\u00e9 bielkoviny, medzi nimi aj spom\u00ednan\u00e1 quinoa, ako aj amarant, konopn\u00e9 semen\u00e1, s\u00f3ja a riasy.<\/p>\n\n\n\n

Quinoa je tie\u017e bohat\u00fd na nenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/strong>, obsahuje tie\u017e zna\u010dn\u00e9 mno\u017estvo vitam\u00ednov (vitam\u00edn A, vitam\u00edn E, vitam\u00edny skupiny B) a miner\u00e1lov (v\u00e1pnik, hor\u010d\u00edk, drasl\u00edk, zinok, \u017eelezo). <\/p>\n\n\n\n

Je to teda produkt, ktor\u00fd sa rozhodne oplat\u00ed zaradi\u0165 do v\u00e1\u0161ho jed\u00e1lni\u010dka, ke\u010f potrebujete injekciu cenn\u00fdch \u017eiv\u00edn<\/strong> na posilnenie organizmu a zlep\u0161enie psychickej a fyzickej kond\u00edcie. Quinoa je tie\u017e dobrou vo\u013ebou, ke\u010f chcete spestri\u0165 svoj jed\u00e1lny l\u00edstok nie\u010d\u00edm nov\u00fdm a zdrav\u00fdm. Ke\u010f\u017ee quinoa je bohat\u00fd na vl\u00e1kninu, je ide\u00e1lny aj na chudnutie. <\/p>\n\n\n\n

Quinoa – zdravotn\u00e9 vlastnosti<\/h2>\n\n\n\n
\"<\/figure><\/figure><\/div>\n\n\n\n

Vysok\u00e1 v\u00fd\u017eivov\u00e1 hodnota quinoy ide ruka v ruke s mnoh\u00fdmi zdraviu prospe\u0161n\u00fdmi vlastnos\u0165ami. Quinoa je skuto\u010dnou pokladnicou antioxidantov, mikroprvkov a makroprvkov, ktor\u00e9 revitalizuj\u00fa a vy\u017eivuj\u00fa cel\u00e9 na\u0161e telo a pozit\u00edvne ovplyv\u0148uj\u00fa \u010dinnos\u0165 mnoh\u00fdch org\u00e1nov a syst\u00e9mov. <\/p>\n\n\n\n

Nie nadarmo sa quinoa s ob\u013eubou naz\u00fdva zlat\u00e9 zrno – ako s\u00fa\u010das\u0165 n\u00e1\u0161ho ka\u017edodenn\u00e9ho jed\u00e1lni\u010dka komplexne podporuje n\u00e1\u0161 organizmus, dod\u00e1va n\u00e1m energiu, zlep\u0161uje imunitu <\/strong> a umo\u017en\u00ed v\u00e1m u\u017e\u00edva\u0165 si lep\u0161ie zdravie a pohodu.<\/p>\n\n\n\n

Najd\u00f4le\u017eitej\u0161ie vlastnosti quinoy<\/h3>\n\n\n\n

Quinoa obsahuje v\u0161etky esenci\u00e1lne aminokyseliny<\/h4>\n\n\n\n

Pribli\u017ene 20 % quinoy tvoria bielkoviny (obsahuj\u00fa v\u0161etky esenci\u00e1lne aminokyseliny), ktor\u00e9 \u013eudsk\u00e9 telo ve\u013emi dobre vstreb\u00e1va. To z neho rob\u00ed vynikaj\u00faci produkt pre \u013eud\u00ed s akt\u00edvnym \u017eivotn\u00fdm \u0161t\u00fdlom<\/strong>, ktor\u00ed potrebuj\u00fa pevn\u00fa podporu pre svoje \u0165a\u017eko pracuj\u00face svaly. Navy\u0161e quinoa m\u00f4\u017ee v\u010faka svojim kompletn\u00fdm bielkovin\u00e1m \u00faspe\u0161ne nahradi\u0165 m\u00e4so. Je preto ide\u00e1lny pre vegetari\u00e1nov, veg\u00e1nov a \u013eud\u00ed, ktor\u00ed chc\u00fa zn\u00ed\u017ei\u0165 mno\u017estvo m\u00e4sov\u00fdch v\u00fdrobkov v strave.<\/p>\n\n\n\n

Quinoa obsahuje viac v\u00e1pnika ako mlieko<\/h4>\n\n\n\n

Mlieko je zn\u00e1me najm\u00e4 svoj\u00edm vysok\u00fdm obsahom v\u00e1pnika. Quinoa m\u00e1 v\u0161ak ove\u013ea viac v\u00e1pnika. Navy\u0161e, v\u00e1pnik z quinoy sa v<\/strong> na\u0161om tele ve\u013emi dobre vstreb\u00e1va<\/strong>. Je preto ide\u00e1lnym produktom pre \u013eud\u00ed, ktor\u00ed nekonzumuj\u00fa mlie\u010dne v\u00fdrobky alebo ich konzumuj\u00fa v obmedzenom mno\u017estve. Quinoa sa odpor\u00fa\u010da aj de\u0165om a mlad\u00fdm \u013eu\u010fom v obdob\u00ed rastu, star\u0161\u00edm \u013eu\u010fom, \u0161portovcom, tehotn\u00fdm \u017een\u00e1m a \u017een\u00e1m v obdob\u00ed menopauzy.<\/p>\n\n\n\n

V\u010faka vysok\u00e9mu obsahu v\u00e1pnika a bielkov\u00edn quinoa prospieva n\u00e1\u0161mu kostrov\u00e9mu a k\u013abov\u00e9mu syst\u00e9mu<\/strong>. \u010cast\u00fdm zara\u010fovan\u00edm quinoy do jed\u00e1lni\u010dka posil\u0148ujeme kosti, zvy\u0161ujeme ochrann\u00fa bari\u00e9ru proti po\u0161kodeniu a zni\u017eujeme riziko osteopor\u00f3zy. Podpor\u00edme aj na\u0161e k\u013aby – zv\u00fd\u0161ime ich odolnos\u0165, zmiernime z\u00e1pal a podpor\u00edme regenera\u010dn\u00e9 procesy k\u013abov\u00fdch \u0161trukt\u00far. <\/p>\n\n\n\n

Quinoa je bohat\u00fdm zdrojom antioxidantov<\/h4>\n\n\n\n

Quinoa je bohat\u00fdm zdrojom antioxidantov, ktor\u00e9 maj\u00fa v na\u0161om tele ve\u013emi d\u00f4le\u017eit\u00fa funkciu, a to zachyt\u00e1va\u0165 a bojova\u0165 proti \u0161kodliv\u00fdm vo\u013en\u00fdm radik\u00e1lom,<\/strong> ktor\u00e9 m\u00f4\u017eu ohrozova\u0165 na\u0161e bunky. Vo\u013en\u00e9 radik\u00e1ly s\u00fa najm\u00e4 d\u00f4sledkom nezdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu: nespr\u00e1vnej stravy, faj\u010denia, nadmernej konzum\u00e1cie alkoholu, stresu, \u010dast\u00e9ho pobytu v zne\u010distenom prostred\u00ed a nedostato\u010dn\u00e9ho sp\u00e1nku. <\/p>\n\n\n\n

Ak s\u00fa vo\u013en\u00e9 radik\u00e1ly v tele pr\u00edtomn\u00e9 v nadmernom mno\u017estve, m\u00f4\u017eu po\u0161kodzova\u0165 bunky, sp\u00f4sobova\u0165 ich mut\u00e1ciu a prispieva\u0165 k vzniku chor\u00f4b, ako s\u00fa ateroskler\u00f3za, demencia, Alzheimer, Parkinson, rakovina, cukrovka, artrit\u00edda, hypertenzia. Pr\u00edli\u0161 ve\u013ea vo\u013en\u00fdch radik\u00e1lov je tie\u017e pr\u00ed\u010dinou pred\u010dasn\u00e9ho starnutia organizmu.<\/p>\n\n\n\n

Antioxidanty obsiahnut\u00e9 v mnoh\u00fdch zdrav\u00fdch produktoch vr\u00e1tane quinoy zni\u017euj\u00fa hladinu vo\u013en\u00fdch radik\u00e1lov, \u010d\u00edm vytv\u00e1raj\u00fa \u010fal\u0161iu bari\u00e9ru proti vzniku rakovinov\u00fdch zmien<\/strong>. Poskytuj\u00fa tie\u017e neocenite\u013en\u00fa podporu n\u00e1\u0161mu kardiovaskul\u00e1rnemu syst\u00e9mu. \u0160t\u00fadie ukazuj\u00fa, \u017ee pravideln\u00e1 konzum\u00e1cia quinoy posil\u0148uje srdce, \u010dist\u00ed krv, zni\u017euje hladinu zl\u00e9ho cholesterolu a krvn\u00fd tlak. V\u010faka obsahu metion\u00ednu m\u00e1 priazniv\u00fd vplyv na na\u0161e vlasy, poko\u017eku a nechty.<\/p>\n\n\n\n

Quinoa je bohat\u00e1 na vl\u00e1kninu, ktor\u00e1 pom\u00e1ha chudn\u00fa\u0165<\/h4>\n\n\n\n

M\u00f4\u017ee quinoa pom\u00f4c\u0165 pri chudnut\u00ed? \u00c1no, preto\u017ee obsahuje ve\u013ek\u00e9 mno\u017estvo<\/strong> vl\u00e1kniny, ktor\u00e1 je vynikaj\u00faca pre n\u00e1\u0161 tr\u00e1viaci syst\u00e9m a metabolizmus. Vl\u00e1knina reguluje tr\u00e1viace procesy, zlep\u0161uje metabolizmus sacharidov, podporuje tvorbu zdravej mikrofl\u00f3ry a zlep\u0161uje \u010dinnos\u0165 \u010driev. Zabra\u0148uje nepr\u00edjemn\u00fdm probl\u00e9mom, ako je z\u00e1pcha, plynatos\u0165, plynatos\u0165 a pocit \u0165a\u017eoby, reguluje rytmus vypr\u00e1zd\u0148ovania a prispieva k zo\u0161t\u00edhleniu bru\u0161nej oblasti. Stimuluje peristaltick\u00e9 pohyby \u010driev a odstra\u0148uje tox\u00edny, usadeniny a nestr\u00e1ven\u00e9 zvy\u0161ky potravy, \u010d\u00edm pre\u010dis\u0165uje telo.<\/p>\n\n\n\n

Navy\u0161e vl\u00e1knina obsiahnut\u00e1 v quinoi v \u017eal\u00fadku napu\u010diava, \u010d\u00edm zabezpe\u010duje pocit s\u00fdtosti na dlh\u00fd \u010das<\/strong> a chr\u00e1ni n\u00e1s pred z\u00e1chvatmi hladu a prejedan\u00edm. Niet divu, \u017ee je \u010dasto jednou z hlavn\u00fdch zlo\u017eiek reduk\u010dn\u00fdch di\u00e9t zostavovan\u00fdch odborn\u00edkmi na zdrav\u00fa v\u00fd\u017eivu. Zaveden\u00edm quinoy do jed\u00e1lneho l\u00edstka je \u013eah\u0161ie potla\u010di\u0165 nadmern\u00fa chu\u0165 do jedla a z\u00edska\u0165 kontrolu nad spotrebovan\u00fdmi kal\u00f3riami.<\/p>\n\n\n\n

Pre\u010d\u00edtajte si tie\u017e: Fibre Select – vl\u00e1knina, ktor\u00e1 v\u00e1m pom\u00f4\u017ee schudn\u00fa\u0165<\/strong><\/p>\n\n\n\n

Quinoa pom\u00e1ha regulova\u0165 hladinu cukru v krvi<\/h4>\n\n\n\n

Glykemick\u00fd index quinoy je 35, tak\u017ee je n\u00edzky, \u010do je dobr\u00e1 spr\u00e1va pre diabetikov, prediabetikov a \u013eud\u00ed s inzul\u00ednovou rezistenciou. N\u00edzky glykemick\u00fd index znamen\u00e1, \u017ee v\u00fdrobok nesp\u00f4sobuje n\u00e1hle zv\u00fd\u0161enie hladiny gluk\u00f3zy v krvi. <\/p>\n\n\n\n

Vl\u00e1knina obsiahnut\u00e1 v quinoi spoma\u013eujerozklad sacharidov a ich vstreb\u00e1vanie do krvi<\/strong>. To n\u00e1s chr\u00e1ni pred intenz\u00edvnymi inzul\u00ednov\u00fdmi v\u00fdkyvmi a postupn\u00fdm zni\u017eovan\u00edm citlivosti buniek na inzul\u00edn. Navy\u0161e quinoa normaliz\u00e1ciou koncentr\u00e1cie cukru v krvi zabra\u0148uje premene cukrov na tukov\u00e9 tkanivo, a t\u00fdm aj priberaniu na v\u00e1he. V\u010faka pozit\u00edvnemu vplyvu na metabolizmus inzul\u00ednu a gluk\u00f3zy v tele sa dokonca odpor\u00fa\u010da diabetikom a \u013eu\u010fom s nadv\u00e1hou a obezitou.<\/p>\n\n\n\n

Quinoa obsahuje \u0161irok\u00fa \u0161k\u00e1lu vitam\u00ednov a miner\u00e1lov<\/h4>\n\n\n\n

Ako v\u0161etci vieme, v dne\u0161nej dobe nie je \u0165a\u017ek\u00e9 n\u00e1js\u0165 nedostatky vo v\u00fd\u017eive. Obsah na\u0161ich jed\u00e1lnych l\u00edstkov tvoria zv\u00e4\u010d\u0161a spracovan\u00e9 potraviny s malou alebo \u017eiadnou v\u00fd\u017eivovou hodnotou. N\u00e1\u0161 upon\u00e1h\u013ean\u00fd \u017eivotn\u00fd \u0161t\u00fdl n\u00e1s nab\u00e1da nielen k tomu, aby sme \u010dasto konzumovali nekvalitn\u00e9 hotov\u00e9 jedl\u00e1, ale aj k tomu, aby sme jedl\u00e1 konzumovali nepravidelne, pr\u00edli\u0161 zriedkavo a aby sme ich nediverzifikovali a vyberali si tie najjednoduch\u0161ie kulin\u00e1rske rie\u0161enia. T\u00fdmto sp\u00f4sobom sa dop\u00fa\u0161\u0165ame nedostatku vitam\u00ednov a miner\u00e1lov, \u010do m\u00e1 za n\u00e1sledok zhor\u0161enie zdravia a stavu poko\u017eky a vlasov. <\/p>\n\n\n\n

Systematick\u00fdm zara\u010fovan\u00edm quinoy do n\u00e1\u0161ho jed\u00e1lni\u010dka si zabezpe\u010d\u00edme ve\u013ek\u00fa d\u00e1vku vitam\u00ednov a miner\u00e1lov d\u00f4le\u017eit\u00fdch pre spr\u00e1vne fungovanie organizmu. Dopln\u00edme<\/strong> tak nedostatok z\u00e1kladn\u00fdch \u017eiv\u00edn<\/strong>, zlep\u0161\u00edme vzh\u013ead, zlep\u0161\u00edme stav tela, zlep\u0161\u00edme \u010dinnos\u0165 mozgu, dod\u00e1me si energiu a vitalitu.<\/p>\n\n\n\n

Quinoa je zdrojom nenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn cenn\u00fdch pre mozog a srdce.<\/h4>\n\n\n\n

Quinoa obsahuje nenas\u00fdten\u00e9 mastn\u00e9 kyseliny, ako je kyselina linol\u00e9nov\u00e1, kyselina olejov\u00e1 a kyselina linolov\u00e1. Ide o tzv. dobr\u00e9 typy tukov, ktor\u00e9 v mnoh\u00fdch oh\u013eadoch podporuj\u00fa cel\u00fd n\u00e1\u0161 organizmus. <\/p>\n\n\n\n

Okrem in\u00e9ho maj\u00fa tieto \u00fa\u010dinky<\/strong>: zni\u017euj\u00fa hladinu zl\u00e9ho cholesterolu, normalizuj\u00fa krvn\u00fd tlak, zlep\u0161uj\u00fa stav ciev, chr\u00e1nia srdce a maj\u00fa pozit\u00edvny vplyv na jeho \u010dinnos\u0165, zni\u017euj\u00fa riziko ateroskler\u00f3zy, posil\u0148uj\u00fa imunitn\u00fd syst\u00e9m, zlep\u0161uj\u00fa \u010dinnos\u0165 mozgu regul\u00e1ciou hladiny neurotransmiterov, podporuj\u00fa psychologick\u00e9 funkcie, maj\u00fa pozit\u00edvny vplyv na stav poko\u017eky.<\/p>\n\n\n\n

Quinoa v prevencii rakoviny<\/h4>\n\n\n\n

Ned\u00e1vne \u0161t\u00fadie o quinoi uk\u00e1zali prekvapiv\u00e9 v\u00fdsledky. Odhaduje sa, \u017ee jeho systematick\u00e1 konzum\u00e1cia m\u00f4\u017ee podpori\u0165 inhib\u00edciu rakovinov\u00fdch buniek. S\u00fa\u010dasn\u00e9 testy sa uskuto\u010dnili na potkanoch, u ktor\u00fdch sa preuk\u00e1zal pozit\u00edvny \u00fa\u010dinok quinoy na rakovinov\u00e9 bunky.<\/p>\n\n\n\n

Quinoa – pou\u017eitie v kuchyni<\/h2>\n\n\n\n
\"<\/figure><\/figure><\/div>\n\n\n\n

Ke\u010f u\u017e vieme, \u017ee quinou sa oplat\u00ed jes\u0165, pozrime sa, ako ju pripravi\u0165 v kuchyni. Quinoa sa vyzna\u010duje mierne sladkou (ale nie sladkou!) a mierne orie\u0161kovou chu\u0165ou. Napriek t\u00fdmto akordom zost\u00e1va v\u00fdrobok chu\u0165ovo neutr\u00e1lny.<\/strong> V\u010faka tomu m\u00e1 ve\u013emi v\u0161estrann\u00e9 pou\u017eitie, hod\u00ed sa k mnoh\u00fdm kulin\u00e1rskym v\u00fdrobkom a m\u00f4\u017ee by\u0165 pr\u00edsadou do tepl\u00fdch aj studen\u00fdch jed\u00e1l. M\u00f4\u017ee sa pod\u00e1va\u0165 ako s\u00fa\u010das\u0165 ra\u0148ajok, obedov, ve\u010der\u00ed a mal\u00fdch ob\u010derstven\u00ed.<\/p>\n\n\n\n

Quinoa okrem in\u00e9ho dobre lad\u00ed so sladk\u00fdmi a ovocn\u00fdmi chu\u0165ami, tak\u017ee je vynikaj\u00facim doplnkom zdrav\u00fdch dezertov. M\u00f4\u017ee sa pou\u017ei\u0165 do m\u00fcsli, ovsen\u00fdch vlo\u010diek, m\u00fcsli, sladk\u00fdch syrov a jogurtov. Je vhodn\u00fd aj na in\u00e9 studen\u00e9 dezerty: zmrzlinu, smoothies a pe\u010divo.<\/p>\n\n\n\n

V slan\u00fdch a korenen\u00fdch jedl\u00e1ch nahrad\u00ed quinoa ry\u017eu, kr\u00fapy, zemiaky alebo cestoviny. V\u00fdborne chut\u00ed so zeleninou, m\u00e4som alebo rybami, tak\u017ee ju m\u00f4\u017eete \u013eahko kombinova\u0165 s r\u00f4znymi jedlami (napr. hamburgery s quinoou, rizoto s quinoou, quinoa s m\u00e4som a zeleninou na mexick\u00fd sp\u00f4sob, zeleninov\u00e1 polievka s quinoou, gul\u00e1\u0161 s quinoou). Quinoa sa osved\u010d\u00ed aj ako pr\u00edsada do plniek, \u0161al\u00e1tov a p\u00e1st.<\/p>\n\n\n\n

Quinoa – ako ju vari\u0165?<\/h2>\n\n\n\n

Zrn\u00e1 quinoy by sa mali pred varen\u00edm d\u00f4kladne opl\u00e1chnu\u0165 pod te\u010d\u00facou vodou. Varte ju ako klasick\u00fa ry\u017eu v pomere 1:2 (1 \u0161\u00e1lka quinoy na 2 \u0161\u00e1lky vody) pribli\u017ene 10-15 min\u00fat.<\/p>\n\n\n\n

Quinoa recepty<\/h2>\n\n\n\n

Jarn\u00fd \u0161al\u00e1t s quinoou<\/h3>\n\n\n\n

Zlo\u017eenie:<\/em><\/strong><\/p>\n\n\n\n

  • 1 \u0161\u00e1lka varenej quinoy<\/li>
  • 2 hrste \u0161al\u00e1tov\u00fdch listov natrhan\u00fdch na men\u0161ie k\u00fasky<\/li>
  • 6 re\u010fkoviek<\/li>
  • 1 zelen\u00e1 uhorka<\/li>
  • 2 paradajky<\/li>
  • 1 korenie<\/li>
  • 1 mal\u00e1 \u010derven\u00e1 cibu\u013ea<\/li>
  • pa\u017e\u00edtka a petr\u017elenov\u00e1 v\u0148a\u0165 (po nieko\u013ek\u00fdch vetvi\u010dk\u00e1ch)<\/li>
  • volite\u013en\u00e9: \u010derstv\u00fd koriander, bazalka alebo m\u00e4ta<\/li>
  • do sez\u00f3ny: 2-3 PL olivov\u00e9ho oleja, citr\u00f3nov\u00e1 \u0161\u0165ava, cesnak, bazalka, citr\u00f3nov\u00e9 korenie, so\u013e<\/li><\/ul>\n\n\n\n

    Pr\u00edprava:<\/strong><\/p>\n\n\n\n

    Re\u010fkovky nakr\u00e1jajte na polovi\u010dn\u00e9 pl\u00e1tky, uhorky, paradajky a papriku na kocky. Cibu\u013eu, pa\u017e\u00edtku a petr\u017elenov\u00fa v\u0148a\u0165 nakr\u00e1jajte nadrobno. Pr\u00edpadne nasekajte koriander, m\u00e4tu alebo \u010derstv\u00fa bazalku. V\u0161etky pr\u00edsady zmie\u0161ajte, d\u00f4kladne premie\u0161ajte a okore\u0148te pod\u013ea chuti.<\/em><\/p>\n\n\n\n

    Rezne z quinoy, \u010dervenej repy, tekvicov\u00fdch a slne\u010dnicov\u00fdch semienok<\/h3>\n\n\n\n

    Zlo\u017eenie:<\/strong><\/p>\n\n\n\n

    • 1,5 \u0161\u00e1lky uvarenej quinoy<\/li>
    • 3 varen\u00e9 (alebo pe\u010den\u00e9) \u010derven\u00e9 repy<\/li>
    • 1\/2 alebo 3\/4 \u0161\u00e1lky mlet\u00fdch tekvicov\u00fdch a slne\u010dnicov\u00fdch semienok<\/li>
    • 3 ly\u017eice celozrnnej m\u00faky<\/li>
    • 1 vajce<\/li>
    • polovica zv\u00e4zku petr\u017elenovej v\u0148ate<\/li>
    • 1-2 str\u00fa\u010diky cesnaku<\/li>
    • 1 cibu\u013ea<\/li>
    • na dochutenie: so\u013e, korenie, paprika, tymi\u00e1n, oregano, koriander, mu\u0161k\u00e1tov\u00fd orie\u0161ok<\/li><\/ul>\n\n\n\n

      Pr\u00edprava:<\/strong><\/p>\n\n\n\n

      Cibu\u013eu nakr\u00e1jajte na mal\u00e9 kocky a orestujte. Cesnak pretla\u010dte cez lis. Petr\u017elenov\u00fa v\u0148a\u0165 nasek\u00e1me. \u010cerven\u00fa repu nastr\u00fahajte na stredn\u00e9 alebo ve\u013ek\u00e9 str\u00fahadl\u00e1. Do ve\u013ekej misy dajte quinou, \u010derven\u00fa repu, mlet\u00e9 obilie, petr\u017elenov\u00fa v\u0148a\u0165, cibu\u013eu a cesnak. Vaj\u00ed\u010dko rozbijete. Pridajte \u010dajov\u00fa ly\u017ei\u010dku soli a ve\u013ek\u00fa \u0161tipku korenia. Za\u010dnite jemne mie\u0161a\u0165. Postupne prid\u00e1vajte po 1 polievkovej ly\u017eici celozrnnej m\u00faky, k\u00fdm nedosiahnete jednotn\u00fa a pomerne hust\u00fa konzistenciu, z ktorej budete m\u00f4c\u0165 formova\u0165 kotlety. Zmes ochutnajte a v pr\u00edpade potreby pridajte viac soli alebo korenia. Zo zmesi vytvarujte mal\u00e9 kotlety. Sma\u017ete ich na oleji z oboch str\u00e1n, k\u00fdm nezhnedn\u00fa.<\/em><\/p>\n\n\n\n

      Quinoa s mor\u010dac\u00edm m\u00e4som a zeleninou<\/h3>\n\n\n\n

      Zlo\u017eenie:<\/strong><\/p>\n\n\n\n

      • 1,5 \u0161\u00e1lky uvarenej quinoy<\/li>
      • Mor\u010dacie prsia (pribli\u017ene 400 g)<\/li>
      • 1 cuketa<\/li>
      • 2 mrkvy<\/li>
      • 1 \u010derven\u00e1 paprika<\/li>
      • plechovka kukurice<\/li>
      • 7-8 h\u00fab<\/li>
      • 1 cibu\u013ea<\/li>
      • k\u00fasok p\u00f3ru<\/li>
      • olej na vypr\u00e1\u017eanie<\/li>
      • na dochutenie: so\u013e, sladk\u00e1 paprika, chilli, kari, z\u00e1zvor, koriander<\/li><\/ul>\n\n\n\n

        Pr\u00edprava:<\/strong><\/p>\n\n\n\n

        Mor\u010dacie prsia nakr\u00e1jajte na kocky a ope\u010dte, potom ich vyberte z panvice. Huby nakr\u00e1jajte na \u0161tvrtiny alebo osminky. Cuketu a papriku nakr\u00e1jajte na kocky, mrkvu a p\u00f3r na pl\u00e1tky a cibu\u013eu nadrobno. Z\u013eahka opra\u017ete cibu\u013eu, pridajte mrkvu a po 3-4 min\u00fatach pridajte zvy\u0161n\u00fa zeleninu. Sma\u017ete nieko\u013eko min\u00fat. Pridajte trochu ka\u017ed\u00e9ho korenia, tro\u0161ku vody a varte \u010fal\u0161\u00edch nieko\u013eko min\u00fat. Nakoniec pridajte mor\u010dacie m\u00e4so, ktor\u00e9 ste predt\u00fdm orestovali, a varte 5 min\u00fat. Dochu\u0165te pod\u013ea chuti. Uvaren\u00fa quinou dajte na tanier, pridajte zeleninu a mor\u010dacie m\u00e4so. <\/em><\/p>\n\n\n\n

        Quinoa – nutri\u010dn\u00e9 hodnoty<\/p>\n\n\n\n

        V\u00fd\u017eivov\u00e1 hodnota varenej quinoy v 100 g:<\/h2>\n\n\n\n

        Energetick\u00e1 hodnota – 120 kcal<\/p>\n\n\n\n

        Celkov\u00fd obsah bielkov\u00edn – 4,40 g
        \nTuk – 1,92 g
        \nSacharidy – 21,30 g (z toho monosacharidy 0,87 g)
        \nVl\u00e1knina – 2,8 g


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

        Vitam\u00edny:<\/p>\n\n\n\n

        • Tiam\u00edn – 0,107 mg<\/li>
        • Riboflav\u00edn – 0,110 mg<\/li>
        • Niac\u00edn – 0,412 mg<\/li>
        • Vitam\u00edn B6 – 0,123 mg<\/li>
        • Kyselina listov\u00e1 – 42 \u03bcg<\/li>
        • Vitam\u00edn A – 5 IU<\/li>
        • Vitam\u00edn E – 0,63 mg<\/li><\/ul>\n\n\n\n

          Miner\u00e1ly:<\/p>\n\n\n\n

          • V\u00e1pnik – 17 mg<\/li>
          • \u017delezo – 1,49 mg<\/li>
          • Hor\u010d\u00edk – 64 mg<\/li>
          • Fosfor – 152 mg<\/li>
          • Drasl\u00edk – 172 mg<\/li>
          • Sod\u00edk – 7 mg<\/li>
          • Zinok – 1,09 mg<\/li><\/ul>\n\n\n\n

            Skontrolujte: Slim Dream Shake – lahodn\u00fd koktail na chudnutie!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

            Quinoa (quinoa) je jedn\u00fdm z najv\u00fd\u017eivnej\u0161\u00edch produktov, ktor\u00e9 m\u00f4\u017eeme pou\u017e\u00edva\u0165 v ka\u017edodennej strave. Je zn\u00e1ma aj ako peru\u00e1nska ry\u017ea, posv\u00e4tn\u00e1 obilnina Inkov, matka obiln\u00edn, zlat\u00e9 zrno. Je to jedna z najstar\u0161\u00edch zn\u00e1mych jedl\u00fdch rastl\u00edn. V d\u00e1vnych dob\u00e1ch ju pestovali najm\u00e4 Inkovia a dodnes patr\u00ed k pokladom Ju\u017enej Ameriky. V posledn\u00fdch rokoch sa o jeho vlastnostiach […]<\/p>\n","protected":false},"author":5,"featured_media":5375,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-2589","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chudnutie","box-post"],"_links":{"self":[{"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/posts\/2589","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/comments?post=2589"}],"version-history":[{"count":3,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/posts\/2589\/revisions"}],"predecessor-version":[{"id":5376,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/posts\/2589\/revisions\/5376"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/media\/5375"}],"wp:attachment":[{"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/media?parent=2589"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/categories?post=2589"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/tags?post=2589"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}