Quinoa ndechimwe chezvakanyanya kufarirwa chikafu chehutano munyika.
Quinoa haina gluten-isina, yakakwira muprotein, uye imwe yezvishoma zvidyarwa-zvikafu zvine ese mapfumbamwe akakosha amino acid.
Yakapfumawo mu fiber, magnesium, B mavhitaminzi, iron, potassium, calcium, phosphorus, vitamini E uye zvakasiyana-siyana zvinobatsira antioxidants.
Heano gumi nerimwe mabhenefiti ehutano equinoa.
Zviri mukati
1. Kunovaka muviri zvikuru
Quinoa chirimwa chezviyo chinorimwa nembeu dzayo dzinodyiwa. Zvinonzi KEEN-wah.
Nehunyanzvi, haisi cereal, asi pseudo-cereal (1).
Mune mamwe mazwi, imbeu inogadzirwa uye inopedzwa zvakafanana nesadza.
Quinoa yaive chirimwa chakakosha cheInca Empire. Vakaridana kuti “amai vezviyo zvose” uye vairiona sedzvene.
Yakadyiwa kwezviuru zvemakore muSouth America uye ichangobva kuve chikafu chemazuva ano, kunyange kusvika kune superfood chinzvimbo.
Mazuva ano, unogona kuwana quinoa uye quinoa zvigadzirwa pasi rese, kunyanya muzvitoro zvehutano zvekudya uye maresitorendi anosimbisa chikafu chechisikigo.
Kune marudzi matatu makuru: chena, tsvuku uye dema.
Ichi ndicho chikafu chiri mu1 kapu (185 gramu) yequinoa yakabikwa (2):
- Mapuroteni: 8 gramu.
- fibers: 5 gramu.
- Manganese: 58% yemvumo yezuva nezuva inokurudzirwa (AJR).
- Magnesium: 30% yeGDR.
- Phosphorus: 28% yeGDR.
- Folate: 19% yeGDR.
- Mhangura: 18% yeGDR.
- Simbi: 15% yeGDR.
- Zinc: 13% yeGDR.
- Potassium 9% yeGDR.
- Inopfuura 10% yeRDA yevhitamini B1, B2 uye B6.
- Zvishoma zvecalcium, B3 (niacin) uye vhitamini E.
Izvi zvinouya nehuwandu hwe222 makorikori, ane 39 magiramu e-carbs uye 4 gramu emafuta. Iinewo zvishoma zve omega-3 fatty acids.
Quinoa haisi-GMO, haina gluten uye inowanzorimwa organically. Kunyangwe isiri yehunyanzvi zviyo, ichiri kukosha sechikafu chakazara.
Masayendisiti eNASA anozviona chirimwa chakakodzera kukura munzvimbo yekunze, zvakanyanya nekuda kwehuwandu hwayo hwekudya, nyore kushandisa, uye nyore kurima (3).
United Nations (UN) yakazivisa 2013 gore reInternational Year of Quinoa, nekuda kwekukosha kwayo kwekudya uye mukana wekubatsira kuchengetedza chikafu chepasirese (4).
Summary Quinoa imbeu inodyiwa yave kuwedzera mukurumbira pakati pevanhu vane hutano. Rine zvakawanda zvinovaka muviri zvinokosha.
2. Iine chirimwa chinosanganisa quercetin uye kaempferol
Migumisiro yehutano yezvokudya chaiyo inodarika mavitamini nemaminerari iwe unogona kunge uchiziva.
Kune zviuru zvezvinovaka muviri, zvimwe zvacho zvine hutano hwakanyanya.
Izvi zvinosanganisira chirimwa antioxidants inonzi flavonoids, iyo yakaratidzwa kupa hutano hwakasiyana-siyana.
Quercetin uye kaempferol maviri akanyatso dzidza flavonoids, ese anowanikwa muhuwandu hwakawanda muquinoa (5).
Muchokwadi, iyo quercetin yemukati yequinoa yakatokwira kupfuura yakajairwa yakakwira-quercetin chikafu, senge cranberries (6).
Zvidzidzo zvemhuka (7, 8, 9, 10) zvakaratidza kuti mamorekuru aya anokosha ane anti-inflammatory, anti-viral, anti-cancer, uye anti-depressant effects.
Nekusanganisira quinoa mukudya kwako, iwe uchawedzera zvakanyanya kutora kwako kwese kweizvi (uye zvimwe) zvakakosha zvinovaka muviri.
Summary Quinoa ine huwandu hwakawanda hweflavonoids, kusanganisira quercetin uye kaempferol. Iwo ane simba chirimwa antioxidants ane akawanda mabhenefiti ehutano.
3. Yakanyanya kukwirira mufiber, yakakwirira kudarika zviyo zvakawanda
Imwe bhenefiti yakakosha yequinoa ndeye yakakwira fiber yemukati.
Ongororo yemhando ina dzequinoa yakawana huwandu hwegumi kusvika gumi nematanhatu magiramu efiber pamagiramu zana (4).
Izvi zvinoshanda kusvika 17-27 magiramu pamukombe, iyo yakanyanya kukwirira - inodarika kaviri kupfuura zviyo zvakawanda. Yakabikwa quinoa ine fiber shoma shoma, giramu yegiramu, nekuti inotora mvura yakawanda.
Nehurombo, faibha zhinji haina kunyungudika, iyo isingaite senge inopa hutano hwakafanana senge soluble fiber.
Izvo zviri kutaurwa, iyo inonyungudika fiber yemukati muquinoa ichiri yakanaka, panosvika 2,5 magiramu pamukombe kana 1,5 magiramu pa100 magiramu.
Zvidzidzo zvakawanda zvinoratidza kuti soluble fiber inogona kubatsira kuderedza mazinga eshuga yeropa, kuderedza cholesterol, kuwedzera kuzara, uye kubatsira mukurasikirwa (12, 13, 14).
Summary Quinoa yakakwira zvakanyanya mufiber kupfuura zviyo zvakawanda. Imwe ongororo yakawana 17-27 magiramu efayibha pamukombe (185 gramu). Fiber zhinji hainyunguriki, asi kapu imwe yequinoa ichine 2,5 magiramu einsoluble fiber.
4. Gluten-isina uye yakakwana kune vanhu vane gluten kusashivirira
Maererano neongororo ya2013, chikamu chimwe muzvitatu chevaAmerica vanotsvaga kuderedza kana kudzivirira gluten (15).
Chikafu chisina gluten chinogona kuve chine hutano, chero chakavakirwa pazvikafu zvisina gluten.
Matambudziko anomuka kana vanhu vachidya chikafu chisina gluten chakagadzirwa kubva kucheneswa starches.
Zvikafu izvi hazvisi nani pane vamwe vavo vane gluten, nekuti gluten-isina chikafu chejunk chichiri chikafu chisina kunaka.
Vatsvakurudzi vakawanda vakafunga quinoa sechinhu chakakodzera muzvokudya zvisina gluten kune vanhu vasingade kurega kudya kwakakura sechingwa uye pasta.
Zvidzidzo zvakaratidza kuti kushandisa quinoa pachinzvimbo chezvakajairwa zvisina guten-isina zvinongedzo senge yakacheneswa tapioca, mbatatisi, chibage, uye hupfu hwemupunga zvinogona kuwedzera zvakanyanya kukosha kwekudya uye antioxidant kukosha kwekudya kwako (16, 17).
Summary Quinoa inowanzoita gluten-isina. Kuishandisa pachinzvimbo chezvakajairwa zvine gluten-isina zvigadzirwa zvinogona kuwedzera iyo antioxidant uye inovaka kukosha kwekudya kwako paunenge uchidzivirira gluten.
5. Yakapfuma kwazvo muprotein, ine ese anokosha amino acids
Protein inoumbwa nemaamino acids, mapfumbamwe ayo anonzi akakosha nekuti muviri wako haugone kuaburitsa uye unofanirwa kuawana kuburikidza nekudya kwako.
Kana chikafu chine ese mapfumbamwe akakosha amino acids, inoonekwa seprotein yakakwana.
Dambudziko nderekuti zvikafu zvezvirimwa zvakawanda zvinoshaya mamwe maamino acid akakosha, senge lysine.
Nekudaro, quinoa inosiyana nemutemo nekuti ine ese akakosha amino acids. Nokuda kwechikonzero ichi, inzvimbo yakanakisisa yeprotein. Iine mapuroteni akawanda uye ari nani pane akawanda zviyo (18).
Iine magiramu masere emhando yeprotein pamukombe (8 magiramu), quinoa yakanakisa chirimwa-yakavakirwa puroteni sosi yevanodya miriwo uye vegans.
Summary Quinoa ine mapuroteni akawanda kana ichienzaniswa nezvikafu zvakawanda zvezvirimwa. Iyo inewo ese akakosha amino acids aunoda, ichiita sosi yakakura yeprotein kune vanodya miriwo uye vegans.
6. Iine yakaderera glycemic index, iyo yakanaka yekudzora shuga yeropa
Iyo glycemic index ndiyo chiyero chekuti chikafu chinosimudza sei shuga yeropa rako nekukurumidza.
Kudya chikafu chine yakakwira glycemic index kunogona kukurudzira nzara uye kunobatsira kune kufutisa (19, 20).
Zvokudya izvi zvakabatanidzwawo kune dzakawanda zvirwere zvisingaperi zvekuMadokero zvakadai sechirwere cheshuga 2 uye chirwere chemwoyo (21).
Quinoa ine glycemic index ye53, iyo inonzi yakaderera (22).
Nekudaro, zvakakosha kuyeuka kuti iyo carbohydrate level ichiri yakakwira. Naizvozvo, haisi sarudzo yakanaka kana iwe uri pane yakaderera-carb chikafu.
Summary Iyo glycemic index yequinoa inotenderedza 53, iyo inonzi yakaderera. Zvisinei, inoramba yakapfuma mumacarbohydrates.
7. Yakakwirira mune zvakakosha zvicherwa sesimbi nemagnesium
Vanhu vazhinji havawani zvinovaka muviri zvakakosha.
Izvi ndezvechokwadi kunyanya kune mamwe maminerari, anosanganisira magnesium, potassium, zinc, uye (yevakadzi) iron.
Quinoa yakapfuma kwazvo mumaminerari mana, kunyanya magnesium, ine kapu imwe (4 gramu) inopa inosvika makumi matatu muzana yeRDA.
Dambudziko nderekuti inewo chinhu chinonzi phytic acid, chinogona kusunga mamineral aya uye kuderedza kunyura kwavo (23).
Nekudaro, nekunyura uye / kana kumera quinoa usati wabika, unogona kuderedza phytic acid yemukati uye kuita kuti zvicherwa izvi zviwanikwe.
Quinoa zvakare yakakwira mune oxalates, iyo inoderedza kunyura kwecalcium uye inogona kukonzera matambudziko kune vamwe vanhu vane anodzokororwa eitsvo matombo (24, 25).
Summary Quinoa yakapfuma kwazvo mumaminerari, asi phytic acid yayo inogona kudzivirira kuti isapinda. Kunyura kana kumera kunosvibisa yakawanda phytic acid.
8. Iine zvinobatsira pahutano hwemetabolism
Nekuda kwehuwandu hwayo hwehuwandu hunobatsira, zvine musoro kuti quinoa inogona kuvandudza hutano hwemetabolism.
Parizvino, zvidzidzo zviviri muvanhu nemakonzo, zvichiteerana, zvakaongorora mhedzisiro yequinoa pahutano hwemetabolism.
Chidzidzo chevanhu chakaratidza kuti kushandisa quinoa pachinzvimbo chechingwa chisina gluten-isina uye pastas zvakanyanya kuderedza shuga yeropa, insulin, uye triglyceride mazinga (26).
Tsvagiridzo mumakonzo yakaratidza kuti kuwedzera quinoa kune yakakwira-fructose yekudya yakapotsa yavhara zvachose mhedzisiro yakaipa yefructose (27).
Nekudaro, kutsvagisa kwakawanda kunodiwa kuti unzwisise zvizere mhedzisiro yequinoa pahutano hwemetabolism.
Summary Zvidzidzo zviviri, muvanhu nemakonzo zvakateerana, zvakaratidza kuti quinoa inogona kuvandudza hutano hwemetabolism nekuderedza shuga yeropa, insulin uye triglyceride mazinga. Zvisinei, kumwe kutsvakurudza kunodiwa.
9. Yakapfuma kwazvo mune antioxidants
Quinoa yakapfuma kwazvo mune antioxidants, zvinhu zvinoderedza mahara radicals uye zvinobatsira kurwisa kuchembera nezvirwere zvakawanda.
Chidzidzo chekutarisa maantioxidant mazinga muzviyo zvishanu, matatu pseudograins, uye maviri legumes akawana kuti quinoa yaive yakanyanya antioxidant yemukati pakati pezvikafu gumi (28).
Kubvumira mhodzi kumera zvinoita kuwedzera antioxidant zvemukati zvakanyanya (29).
Summary Quinoa inoratidzika kunge yakapfuma kwazvo mune antioxidants. Kumera kunowedzera mazinga avo e antioxidant zvakanyanya.
10. Inogona kukubatsira kuderedza uremu
Kuti uremerwe uremu, unofanirwa kutora macalorie mashoma pane iwe unopisa.
Zvimwe zvekudya zvinogona kusimudzira uremu, nekukurudzira metabolism kana kuderedza kudya.
Sezvineiwo, quinoa ine akati wandei ezvivakwa izvi.
Yakapfuma muprotein, iyo inogona kuwedzera metabolism uye kuderedza kudya zvakanyanya (30).
Huwandu hwefiber hunogona kuwedzera manzwiro ekuzara, nekudaro kukuita kuti udye mashoma macalorie zvachose (31).
Icho chokwadi chekuti quinoa ine yakaderera glycemic index ndechimwe chinhu chakakosha, sekusarudza chikafu chakadaro kwakabatana nekuderedzwa kwekoriori kudya (32).
Kunyangwe pasina zvidzidzo parizvino zvakatarisa mhedzisiro yequinoa pahuremu hwemuviri, zvinoita sezviri pachena kuti inogona kunge iri chikamu chinobatsira chekudya kune hutano hwekurasikirwa uremu.
Summary Quinoa yakapfuma mufiber, protein uye ine yakaderera glycemic index. Zvinhu izvi zvese zvakabatanidzwa nekurasikirwa nekurema uye hutano huri nani.
11. Zviri nyore kuisa mukudya kwako
Kunyangwe zvisingabatsiri zvakananga kune hutano, chokwadi chekuti quinoa iri nyore kwazvo kuisa mukudya kwako chakakosha.
Inonaka zvakare uye inofambidzana nezvokudya zvakawanda.
Zvichienderana nemhando yequinoa, zvingave zvakakosha kuisuka nemvura usati wabika kuti ubvise saponins, iyo iri pamucheka wekunze uye inogona kuravira kuvava.
Nekudaro, mamwe mabhureki akatosukwa, zvichiita kuti danho iri risakoshe.
Unogona kutenga quinoa pazvitoro zvakawanda zvekudya zvehutano uye masupamaketi mazhinji.
Inogona kuve yakagadzirira kudyiwa mumaminetsi gumi nemashanu kusvika makumi maviri chete:
- Isa 2 makapu (240 ml) emvura mupoto, wedzera kupisa.
- Wedzera 1 kapu (170 gramu) yequinoa mbishi, ine pini yemunyu.
- Fashaidza kwemaminitsi gumi nemashanu kusvika makumi maviri.
- Enjoy.
Inofanira kunge yakatora yakawanda yemvura uye ichiita seyakapfava. Kana yakaitwa nemazvo, inofanira kunge ine nyoro, nutty flavour uye crunch inogutsa.
Iwe unogona kuwana nyore nyore akawanda ane hutano uye akasiyana equinoa mabikirwo online, anosanganisira mbiya dzemangwanani, masikati, uye kudya kwemanheru.
Mhedzisiro yekupedzisira
Yakapfuma mufiber, zvicherwa, antioxidants uye ese mapfumbamwe akakosha amino acids, quinoa ndechimwe chezvokudya zvine hutano uye zvinovaka muviri zvakanyanya panyika.
Izvi zvinogona kuvandudza shuga yako yeropa uye cholesterol mazinga uye kunyange kubatsira kuderedza uremu.
Uyezve, zvakajairika gluten-isina, inonaka, inoshanda zvakasiyana-siyana, uye zvinoshamisa nyore kugadzirira.
