Quinoa ndi chimodzi mwazakudya zotchuka kwambiri padziko lapansi.
Quinoa ilibe gilateni, imakhala ndi mapuloteni ambiri, ndipo ndi imodzi mwazakudya zochepa zochokera ku mbewu zomwe zili ndi ma amino acid asanu ndi anayi.
Zimakhalanso ndi fiber, magnesium, mavitamini a B, chitsulo, potaziyamu, calcium, phosphorous, vitamini E ndi ma antioxidants osiyanasiyana opindulitsa.
Nawa maubwino 11 a quinoa paumoyo.
Zamkatimu
1. Zopatsa thanzi kwambiri
Quinoa ndi mbewu yambewu yomwe imabzalidwa chifukwa cha mbewu zake zodyedwa. Amatchulidwa kuti KEEN-wah.
Mwaukadaulo, simbewu, koma phala lachinyengo (1).
M’mawu ena, kwenikweni ndi mbewu yokonzedwa ndi kudyedwa mofanana ndi njere.
Quinoa inali mbewu yofunika kwambiri ku Inca Empire. Iwo ankautcha kuti “mayi wa mbewu zonse” ndipo ankauona kuti ndi wopatulika.
Chadyedwa kwa zaka masauzande ambiri ku South America ndipo posachedwapa chakhala chakudya chamakono, ngakhale kufika pazakudya zapamwamba.
Masiku ano, mutha kupeza zinthu za quinoa ndi quinoa padziko lonse lapansi, makamaka m'masitolo azaumoyo ndi malo odyera omwe amatsindika zakudya zachilengedwe.
Pali mitundu itatu ikuluikulu: yoyera, yofiira ndi yakuda.
Izi ndizomwe zili mu kapu imodzi (1 magalamu) ya quinoa yophika (185):
- Puloteni: 8 gm pa.
- ulusi: 5 gm pa.
- Manganese: 58% ya ndalama zoperekedwa tsiku lililonse (AJR).
- Magnesium: 30% ya GDR.
- Phosphorous: 28% ya GDR.
- Folate: 19% ya GDR.
- Mkuwa: 18% ya GDR.
- Chitsulo: 15% ya GDR.
- Zinc: 13% ya GDR.
- Potaziyamu 9% ya GDR.
- Zoposa 10% za RDA za mavitamini B1, B2 ndi B6.
- Ma calcium ochepa, B3 (niacin) ndi vitamini E.
Izi zimabwera ndi ma calories okwana 222, ndi 39 magalamu a carbs ndi 4 magalamu a mafuta. Lilinso ndi mafuta ochepa a omega-3.
Quinoa ndi yopanda GMO, yopanda gluteni ndipo nthawi zambiri imakula mwachilengedwe. Ngakhale kuti si njere mwaukadaulo, imawerengedwa ngati chakudya chonse.
Asayansi a NASA amawona kuti ndi mbewu yoyenera kulimidwa mumlengalenga, makamaka chifukwa chokhala ndi michere yambiri, kugwiritsa ntchito mosavuta, komanso kulima kosavuta (3).
Bungwe la United Nations (UN) lalengeza kuti 2013 ndi Chaka Chapadziko Lonse cha Quinoa, chifukwa cha kufunikira kwake kwa zakudya komanso kuthekera kothandizira pachitetezo cha chakudya padziko lonse lapansi (4).
Pitilizani Quinoa ndi mbewu yodyedwa yomwe yatchuka kwambiri pakati pa anthu osamala zaumoyo. Lili ndi zakudya zambiri zofunika.
2. Muli chomera chomwe chimaphatikiza quercetin ndi kaempferol
Zotsatira za thanzi la zakudya zenizeni zimaposa mavitamini ndi mchere omwe mumawadziwa.
Pali masauzande a zakudya zopatsa thanzi, zina zomwe zimakhala zathanzi kwambiri.
Izi zikuphatikizapo ma antioxidants a zomera otchedwa flavonoids, omwe awonetsedwa kuti amapereka ubwino wambiri wathanzi.
Quercetin ndi kaempferol ndi ma flavonoid awiri ophunzitsidwa bwino, onse omwe amapezeka mu quinoa (5).
M'malo mwake, quercetin yomwe ili mu quinoa ndiyokwera kwambiri kuposa zakudya wamba za quercetin, monga cranberries (6).
Maphunziro a zinyama (7, 8, 9, 10) awonetsa kuti mamolekyu ofunikirawa ali ndi anti-inflammatory, anti-viral, anti-cancer, ndi anti-depressant zotsatira.
Mwa kuphatikiza quinoa muzakudya zanu, mudzakulitsa kwambiri kudya kwanu kokwanira (ndi zina) zofunikira zofunika.
Pitilizani Quinoa ili ndi kuchuluka kwa flavonoids, kuphatikiza quercetin ndi kaempferol. Ndi ma antioxidants amphamvu a zomera omwe ali ndi ubwino wambiri wathanzi.
3. Wochuluka kwambiri mu fiber, wochuluka kwambiri kuposa mbewu zambiri
Ubwino winanso wofunikira wa quinoa ndi kuchuluka kwake kwa ulusi.
Kafukufuku wa mitundu inayi ya quinoa anapeza magilamu 4 mpaka 10 a ulusi pa magalamu 16 (100).
Izi zimagwira ntchito mpaka 17-27 magalamu pa chikho, chomwe chimakhala chokwera kwambiri - kuwirikiza kawiri kuposa mbewu zambiri. Quinoa yophika imakhala ndi ulusi wocheperako, gramu ya gramu, chifukwa imamwa madzi ambiri.
Tsoka ilo, fiber yambiri imakhala yosasungunuka, yomwe sikuwoneka kuti ikupereka thanzi lofanana ndi ulusi wosungunuka.
Izi zikunenedwa, ulusi wosungunuka mu quinoa udakali wabwino, pafupifupi magalamu 2,5 pa kapu kapena 1,5 magalamu pa 100 magalamu.
Kafukufuku wambiri akuwonetsa kuti ulusi wosungunuka umathandizira kuchepetsa shuga m'magazi, kuchepetsa cholesterol, kukulitsa kukhuta, ndikuthandizira kuchepetsa thupi (12, 13, 14).
Pitilizani Quinoa ndi wochuluka kwambiri mu fiber kuposa mbewu zambiri. Kafukufuku wina anapeza 17-27 magalamu a fiber pa chikho (185 magalamu). Ulusi wambiri susungunuka, koma chikho chimodzi cha quinoa chimakhala ndi magalamu 2,5 a ulusi wosasungunuka.
4. Zopanda Gluten komanso zabwino kwa anthu omwe ali ndi vuto la gluten
Malinga ndi kafukufuku wa 2013, pafupifupi gawo limodzi mwa magawo atatu a anthu aku America amafuna kuchepetsa kapena kupewa gluten (15).
Zakudya zopanda gilateni zimatha kukhala zathanzi, bola zimachokera ku zakudya zopanda gilateni.
Mavuto amadza pamene anthu amadya zakudya zopanda gilateni zopangidwa kuchokera ku starch woyengedwa bwino.
Zakudya izi sizili bwino kuposa anzawo omwe ali ndi gluteni, chifukwa chakudya chopanda gluteni chimakhalabe chakudya chamagulu.
Ofufuza ambiri awona quinoa ngati chophatikizira choyenera muzakudya zopanda gilateni kwa anthu omwe safuna kusiya zakudya zazikulu monga mkate ndi pasitala.
Kafukufuku wasonyeza kuti kugwiritsa ntchito quinoa m'malo mwa zosakaniza zopanda gilateni monga tapioca yoyengedwa, mbatata, chimanga, ndi ufa wa mpunga kumatha kukulitsa thanzi komanso antioxidant pazakudya zanu (16, 17).
Pitilizani Quinoa mwachilengedwe alibe gluten. Kugwiritsa ntchito m'malo mwa zosakaniza zopanda gluteni kungapangitse antioxidant ndi zakudya zamtengo wapatali za zakudya zanu pamene mukupewa gluten.
5. Wolemera kwambiri mu mapuloteni, okhala ndi ma amino acid onse ofunikira
Mapuloteni amapangidwa ndi ma amino acid, asanu ndi anayi omwe amatchedwa ofunikira chifukwa thupi lanu silingathe kuwapanga ndipo muyenera kuwapeza kudzera muzakudya zanu.
Ngati chakudya chili ndi ma amino acid asanu ndi anayi onse, chimatengedwa ngati mapuloteni athunthu.
Vuto ndilakuti zakudya zambiri zamasamba zilibe ma amino acid ofunikira, monga lysine.
Komabe, quinoa ndiyosiyana ndi lamuloli chifukwa ili ndi ma amino acid onse ofunikira. Pachifukwa ichi, ndi gwero labwino kwambiri la mapuloteni. Lili ndi mapuloteni ambiri komanso abwino kuposa mbewu zambiri (18).
Ndi 8 magalamu a mapuloteni abwino pa kapu (185 magalamu), quinoa ndi gwero labwino kwambiri la mapuloteni opangidwa ndi zomera kwa omwe sadya masamba ndi ndiwo zamasamba.
Pitilizani Quinoa ali ndi mapuloteni ambiri poyerekeza ndi zakudya zambiri za zomera. Lilinso ndi ma amino acid onse ofunikira omwe mungafune, zomwe zimapangitsa kukhala gwero labwino la mapuloteni kwa omwe amadya masamba ndi omwe amadya nyama.
6. Ali ndi index yotsika ya glycemic, yomwe ndi yabwino kuwongolera shuga
Mndandanda wa glycemic ndi muyeso wa momwe zakudya zimakwezera shuga wanu mwachangu.
Kudya zakudya zokhala ndi index yayikulu ya glycemic kumatha kudzutsa njala ndikuwonjezera kunenepa kwambiri (19, 20).
Zakudya izi zalumikizidwanso ndi matenda ambiri osachiritsika aku Western monga mtundu wa 2 shuga ndi matenda amtima (21).
Quinoa ili ndi index ya glycemic ya 53, yomwe imadziwika kuti yotsika (22).
Komabe, ndikofunikira kukumbukira kuti kuchuluka kwa ma carbohydrate akadali okwera kwambiri. Chifukwa chake, si chisankho chabwino ngati mukudya zakudya zochepa zama carb.
Pitilizani Mndandanda wa glycemic wa quinoa ndi pafupifupi 53, womwe umawerengedwa kuti ndi wotsika. Komabe, imakhalabe ndi chakudya chambiri.
7. Ali ndi mchere wofunika kwambiri monga iron ndi magnesium
Anthu ambiri samapeza zakudya zina zofunika zokwanira.
Izi ndizowona makamaka ku mchere wina, kuphatikizapo magnesium, potaziyamu, zinki, ndi (kwa amayi) chitsulo.
Quinoa ili ndi mchere wambiri wa 4, makamaka magnesium, wokhala ndi chikho chimodzi (185 magalamu) chopereka pafupifupi 30% ya RDA.
Vuto ndiloti lilinso ndi chinthu chotchedwa phytic acid, chomwe chimatha kumanga mcherewu ndikuchepetsa kuyamwa kwawo (23).
Komabe, pakuviika ndi/kapena kumera quinoa musanaphike, mutha kuchepetsa phytic acid ndikupangitsa kuti mcherewu ukhale wopezeka.
Quinoa ilinso ndi ma oxalates ambiri, omwe amachepetsa kuyamwa kwa calcium ndipo angayambitse mavuto kwa anthu ena omwe ali ndi miyala ya impso yobwerezabwereza (24, 25).
Pitilizani Quinoa ili ndi mchere wambiri, koma phytic acid yake imatha kuwaletsa kuti asatengeke. Kumira kapena kumera kumawononga phytic acid yambiri.
8. Imakhala ndi zotsatira zopindulitsa pa thanzi la metabolism
Chifukwa chokhala ndi michere yambiri yopindulitsa, ndizomveka kuti quinoa imatha kusintha thanzi la metabolism.
Mpaka pano, maphunziro awiri mwa anthu ndi makoswe, motsatana, afufuza za quinoa pa thanzi la metabolism.
Kafukufuku wa anthu adawonetsa kuti kugwiritsa ntchito quinoa m'malo mwa buledi wopanda gluteni komanso pasitala kumachepetsa kwambiri shuga wamagazi, insulini, ndi triglyceride (26).
Kafukufuku wa makoswe adawonetsa kuti kuwonjezera quinoa pazakudya zokhala ndi fructose pafupifupi kumalepheretsa zotsatira zoyipa za fructose (27).
Komabe, kafukufuku wochulukirapo akufunika kuti amvetsetse zotsatira za quinoa pa thanzi la metabolism.
Pitilizani Maphunziro awiri, mwa anthu ndi makoswe motsatana, awonetsa kuti quinoa imatha kusintha thanzi la kagayidwe kachakudya pochepetsa shuga wamagazi, insulin ndi triglyceride. Komabe, kufufuza kwina n’kofunika.
9. Wolemera kwambiri mu antioxidants
Quinoa ndi wolemera kwambiri mu antioxidants, zinthu zomwe zimachepetsa ma radicals aulere komanso zomwe zimathandizira kulimbana ndi ukalamba ndi matenda ambiri.
Kafukufuku wowona kuchuluka kwa antioxidant mumbewu zisanu, ma pseudograins atatu, ndi nyemba ziwiri adapeza kuti quinoa anali ndi antioxidant kwambiri pakati pazakudya khumi (28).
Kulola mbewu kumera kumawoneka kuti kumawonjezera ma antioxidant kwambiri (29).
Pitilizani Quinoa ikuwoneka kuti ili ndi ma antioxidants ambiri. Kumera kumawonjezera milingo yawo ya antioxidant kwambiri.
10. Ingakuthandizeni kuchepetsa thupi
Kuti muchepetse thupi, muyenera kudya ma calories ochepa kuposa momwe mumawotcha.
Zakudya zina zimatha kulimbikitsa kuchepa thupi, polimbikitsa metabolism kapena kuchepetsa chilakolako.
Chochititsa chidwi, quinoa ili ndi zingapo mwazinthu izi.
Ili ndi mapuloteni ambiri, omwe amatha kukulitsa kagayidwe kachakudya ndikuchepetsa chidwi chambiri (30).
Kuchuluka kwa fiber kumatha kukulitsa kukhuta, kumapangitsa kuti muzidya zopatsa mphamvu zochepa (31).
Mfundo yoti quinoa ili ndi index yotsika ya glycemic ndi chinthu china chofunikira, popeza kusankha zakudya zotere kumalumikizidwa ndi kuchepa kwa ma calorie (32).
Ngakhale kuti palibe maphunziro omwe adawonapo zotsatira za quinoa pa kulemera kwa thupi, zikuwoneka bwino kuti zingakhale zothandiza pazakudya zopatsa thanzi pakuchepetsa thupi.
Pitilizani Quinoa imakhala ndi fiber, mapuloteni ndipo imakhala ndi index yotsika ya glycemic. Zinthu zonsezi zakhala zikugwirizana ndi kuwonda komanso kukhala ndi thanzi labwino.
11. Zosavuta kuphatikiza muzakudya zanu
Ngakhale sizothandiza mwachindunji paumoyo, mfundo yakuti quinoa ndiyosavuta kuphatikiza muzakudya zanu ndikofunikira.
Ndiwokomanso ndipo zimayenda bwino ndi zakudya zambiri.
Malingana ndi mtundu wa quinoa, zingakhale zofunikira kuti muzimutsuka ndi madzi musanaphike kuti muchotse saponins, yomwe ili pamtunda wakunja ndipo imatha kulawa zowawa.
Komabe, mitundu ina yatsukidwa kale, zomwe zimapangitsa kuti izi zikhale zosafunikira.
Mutha kugula quinoa m'masitolo ambiri azaumoyo komanso m'masitolo akuluakulu ambiri.
Itha kukhala yokonzeka kudya mkati mwa mphindi 15 mpaka 20 zokha:
- Ikani makapu 2 (240 ml) amadzi mumphika, onjezerani kutentha.
- Onjezani chikho chimodzi (1 magalamu) cha quinoa yaiwisi, ndi mchere pang'ono.
- Wiritsani kwa mphindi 15 mpaka 20.
- Sangalalani.
Tsopano imayenera kuti yamwe madzi ambiri ndikuwoneka yofewa. Ngati achita bwino, ayenera kukhala ndi kukoma kofewa, kwa mtedza komanso kuphwanyidwa kokwanira.
Mutha kupeza maphikidwe ambiri athanzi komanso osiyanasiyana a quinoa pa intaneti, kuphatikiza mbale zam'mawa, nkhomaliro, ndi chakudya chamadzulo.
Chotsatira chomaliza
Wolemera mu fiber, mchere, antioxidants ndi zonse zisanu ndi zinayi zofunika amino acid, quinoa ndi chimodzi mwa zakudya zopatsa thanzi komanso zopatsa thanzi kwambiri padziko lapansi.
Izi zitha kuwongolera shuga lanu lamagazi ndi cholesterol komanso kuchepetsa thupi.
Kuphatikiza apo, mwachilengedwe imakhala yopanda gilateni, yokoma, yosunthika, komanso yosavuta kukonzekera.
