Menene Quinoa, Menene Yake Yi? Fa'idodi, Cututtuka, Darajar Gina Jiki

Quinoawani nau'in hatsi ne da ke tsiro a Kudancin Amirka tsawon ƙarni ba wanda ya lura. 

Ba mutanen Kudancin Amirka ba ne suka lura da wannan hatsi, mutanen da ke zaune a sauran duniya sun lura da shi kuma an kira shi abinci mai yawa.

Waɗanda ke da masaniyar lafiya suna ajiye quinoa a wuri na musamman kuma suna cinye shi. Ga wadanda ba su sani ba "Menene quinoa yake nufi, yadda ake ci, menene amfanin", "Abin da za a yi da quinoa", "Amfani da lahani na quinoa", "Quinoa dabi'un", "Quinoa furotin da carbohydrate rabo" Bari mu ba da bayani game da.

Menene Quinoa?

QuinoaIta ce irin shukar "Chenopodium quinoa". Shekaru 7000 da suka gabata, an yi imanin cewa quinoa da ake nomawa don abinci a cikin Andes yana da tsarki. Kodayake yanzu an san shi kuma ana noma shi a duk duniya, yawancin ana samarwa a Bolivia da Peru. 

An gane babban abun ciki na abinci mai gina jiki da fa'idodin kiwon lafiya tun lokacin da Majalisar Dinkin Duniya ta zaɓi 2013 a matsayin "Shekarar ƙasa da ƙasa ta Quinoa".

QuinoaƊaya daga cikin dalilan da ya sa ya zama sananne shine saboda hatsi ne marar yalwaci. Wadanda ke da cutar celiac da rashin lafiyar alkama na iya cinye ta cikin sauƙi. 

Menene Nau'in Quinoa?

Akwai nau'ikan nau'ikan sama da 3000, nau'ikan da suka fi girma da shaharar su sune fari, baƙi da ruwa quinoashine. Haka kuma akwai bambance-bambancen launi guda uku waɗanda ke gauraya duka ukun. Farin quinoa shine mafi cinyewa a cikin su.

Abincin abinci na quinoa ya bambanta da launi. Wani binciken da ya yi nazari kan nau'in ja, baki, da fari ya gano cewa yayin da quinoa baƙar fata ke da mafi ƙarancin kitse, yana da mafi girman abun ciki na omega-3 fatty acids da carotenoids.

Red da baki quinoa Vitamin E kimar sa ya kusan ninka na fari. Hakanan binciken da yayi nazarin abubuwan da ke cikin antioxidant ya gano cewa duhun launi, mafi girman ƙarfin antioxidant.

Darajar abinci mai gina jiki na Quinoa

Gasa quinoa Ya ƙunshi ruwa 71,6%, carbohydrates 21,3%, 4,4% protein da 1,92% mai. Kofi daya (gram 185) na dafaffen quinoa ya ƙunshi adadin kuzari 222. 100 grams dafa shi sinadirai masu abun ciki na quinoa shine kamar haka:

Calories: 120

Ruwa: 72%

Protein: gram 4.4

Carbohydrates: 21,3 grams

Sugar: 0,9 gram

Fiber: 2,8 grams

Fat: 1,9 grams

Quinoa Carbohydrate Darajar

carbohydratesyana da kashi 21% na dafaffen quinoa.

Kusan 83% na carbohydrates sune sitaci. Sauran sun ƙunshi galibin fiber da ƙananan sukari (4%), misali maltose, galactose da ribose.

QuinoaYana da ƙananan ma'aunin glycemic index (GI) na 53, wanda ke nufin ba zai haifar da saurin hauhawar sukarin jini ba.

Abubuwan Quinoa Fiber

dafaffen quinoaYana da mafi kyawun tushen fiber fiye da shinkafa launin ruwan kasa da masarar rawaya.

Fiber, dafaffen quinoaYa ƙunshi kashi 10% na busassun nauyi na ɓangaren litattafan almara kuma 80-90% na waɗannan fibers ne waɗanda ba za a iya narkewa kamar cellulose ba.

Fiber mara narkewa yana da alaƙa da rage haɗarin ciwon sukari.

Har ila yau, wasu daga cikin fiber da ba za a iya narkewa ba za su iya yin taki a cikin hanji kamar fiber mai narkewa, ciyar da kwayoyin cuta.

Quinoa Hakanan yana samar da sitaci mai juriya, wanda ke ciyar da ƙwayoyin cuta masu amfani a cikin hanji, yana haɓaka samuwar fatty acids (SCFAs), yana inganta lafiyar hanji kuma yana rage haɗarin cututtuka.

Abubuwan Quinoa Protein

Amino acid sune tubalan gina jiki, kuma sunadaran sune tubalan ginin dukkan kyallen jikinmu.

Wasu amino acid ana daukar su da mahimmanci saboda jikinmu ba zai iya samar da su ba, yana sa ya zama dole don samun su daga abinci.

By bushe nauyi quinoaSamar da furotin 16%, wanda ya fi yawancin hatsi kamar sha'ir, shinkafa, da masara.

QuinoaAna la'akari da shi cikakken tushen furotin, wanda ke nufin yana ba da duk mahimman amino acid guda tara.

Amino acid sau da yawa bace a cikin tsire-tsire lysine yana da girma sosai. A lokaci guda methionine kuma yana da wadata a cikin histidine, yana mai da shi kyakkyawan tushen furotin na tushen shuka.

QuinoaIngancin sunadaran sa yana kama da casein, furotin mai inganci a cikin kayan kiwo.

Quinoa Ba shi da gluten don haka ya dace da mutanen da ke da hankali ko rashin lafiyar alkama.

Abin ciki na Quinoa Fat

100 grams dafa shi quinoa yana bada kimanin gram 2 na mai.

Kama da sauran hatsi, man quinoa musamman palmitic acid, oleic acid ve linoleic acidya ƙunshi fata.

Vitamins da ma'adanai a cikin Quinoa

QuinoaYana da kyakkyawan tushen antioxidants da ma'adanai, yana samar da ƙarin magnesium, ƙarfe, fiber da zinc fiye da yawancin hatsi na yau da kullum.

a nan quinoaBabban bitamin da ma'adanai a cikin:

Manganisanci

An samo shi a cikin adadi mai yawa a cikin dukan hatsi, wannan ma'adinai mai mahimmanci yana da mahimmanci ga metabolism, girma da ci gaba.

phosphorus

Sau da yawa ana samun su a cikin abinci mai wadataccen furotin, wannan ma'adinai yana da mahimmanci ga lafiyar kashi da kyallen jikin jiki daban-daban.

jan karfe

Copper yana da mahimmanci ga lafiyar zuciya.

Folate

Daya daga cikin bitamin B, folate yana da mahimmanci ga aikin tantanin halitta da ci gaban nama kuma ana la'akari da shi musamman ga mata masu juna biyu.

Demir

Wannan ma'adinai mai mahimmanci yana yin ayyuka masu mahimmanci a jikinmu, kamar ɗaukar iskar oxygen a cikin jajayen ƙwayoyin jini.

magnesium

Magnesium yana da mahimmanci ga yawancin matakai a cikin jikinmu.

tutiya

Wannan ma'adinai yana da mahimmanci ga lafiyar gaba ɗaya kuma yana shiga cikin halayen sunadarai da yawa a cikin jikinmu.

Sauran Gandun Shuka da Aka Samu a Quinoa

Quinoayana dauke da sinadarai masu yawa wadanda ke taimakawa wajen dandano da fa'idojin kiwon lafiya:

saponins

Wadannan shuka glycosides quinoa tsabaYana kare shi daga kwari da sauran barazana. Suna da ɗaci kuma yawanci ana lalata su ta hanyar jiƙa, wankewa ko gasa su kafin a dafa.

quercetin

Wannan antioxidant mai ƙarfi na polyphenol na iya taimakawa kariya daga cututtuka iri-iri, gami da cututtukan zuciya, osteoporosis, da wasu nau'ikan ciwon daji.

Kaempferol

Wannan maganin antioxidant na polyphenol na iya rage haɗarin cututtuka na yau da kullun, gami da ciwon daji.

squalene

Wannan precursor zuwa steroids kuma yana aiki azaman antioxidant a cikin jiki.

Phytic acid

Wannan sinadari mai gina jiki yana rage sha na ma'adanai kamar baƙin ƙarfe da zinc. Phytic acidza a iya rage ta hanyar jiƙa ko tsiro quinoa kafin dafa abinci.

oxalates

A cikin mutane masu hankali, yana iya haɗawa da calcium, rage yawan amfani da shi kuma yana ƙara haɗarin samuwar dutsen koda.

Irin quinoa masu ɗaci sun fi ƙarfin antioxidants fiye da nau'in zaki, amma duka biyun suna da kyau tushen antioxidants da ma'adanai.

Menene fa'idodin Quinoa?

Ya ƙunshi mahadi na shuka irin su quercetin da kaempferol

Wadannan mahaɗan tsire-tsire guda biyu, waɗanda aka sani suna da tasiri mai amfani akan lafiya, ana samun su da yawa a cikin quinoa. na hali kamar cranberry quercetin Har ma ya fi na abincin da ke cikin sa.

An gano waɗannan mahimman magungunan tsire-tsire suna da maganin kumburi, antiviral, anti-cancer da anti-depressant sakamako a cikin nazarin dabbobi.

Yana da babban abun ciki na fiber fiye da yawancin hatsi

QuinoaWani fa'ida mai mahimmanci shine yana da babban abun ciki na fiber. Ya ƙunshi gram 17-27 na fiber a kowace kofi, wanda ya ninka darajar yawancin hatsi.

Musamman tafasa quinoaHar ila yau, yana da ƙarin fiber, wanda ke taimakawa wajen sha ruwa mai yawa.

Wasu daga cikin fiber wani nau'in fiber ne da ake kira fiber mai soluble, wanda ke taimakawa rage matakan sukari na jini, rage ƙwayar cholesterol, ƙara yawan gamsuwa da kuma taimakawa wajen rage nauyi.

Yana da kyakkyawan abinci ga waɗanda ke da hankali ga gluten.

Quinoa Ba samfurin da aka rage ko cire alkama ba ne kamar sauran abinci. A dabi'ance marasa alkama.

Ya ƙunshi manyan furotin da amino acid masu mahimmanci

Ana yin furotin daga amino acid. Wasu ana kiransu da mahimmanci saboda ba za mu iya samar da su ba kuma dole ne mu same su da taimakon abinci. Idan abinci ya ƙunshi dukkan mahimman amino acid, ana ɗaukarsa cikakken furotin.

A yawancin abincin shukalysineWasu muhimman amino acid kamar su ” sun gaza. Amma quinoa banda. Domin yana dauke da dukkan muhimman amino acid. Saboda haka, yana da kyakkyawan tushen furotin. Ya ƙunshi furotin fiye da yawancin hatsi.

Tare da gram 8 na furotin mai inganci a kowane kofi, kuma shine kyakkyawan tushen furotin na tushen shuka ga masu cin ganyayyaki.

Yana da ƙarancin glycemic index wanda ke ba da ikon sarrafa sukari na jini.

glycemic indexMa'aunin yadda abinci ke saurin haɓaka matakan sukari na jini. An san cewa cin abinci tare da babban ma'aunin glycemic na iya haɓaka yunwar kuma yana ba da gudummawa ga kiba.. Wadannan abinci suna haifar da nau'in ciwon sukari na 2 da cututtukan zuciya na yau da kullun.

glycemic index na quinoa Yana da shekaru 52 kuma yana cikin nau'in abinci mai ƙarancin glycemic index. Duk da haka, ya kamata a lura cewa abun ciki na carbohydrate yana da yawa.

Ya ƙunshi muhimman ma'adanai kamar baƙin ƙarfe da magnesium

Quinoa yana da yawan baƙin ƙarfe, magnesium, zinc da potassium. Duk da haka, akwai matsala; Har ila yau yana dauke da wani sinadari mai suna phytic acid, wanda ke rage shan wadannan ma'adanai. Idan kun jiƙa quinoa kafin dafa abinci, abun cikin phytic acid zai ragu.

Yana da tasiri mai amfani akan lafiyar metabolism

Idan aka yi la'akari da cewa ya ƙunshi nau'i-nau'i masu yawa masu amfani, ba haɗari ba ne cewa quinoa yana inganta lafiyar jiki.

Nazarin ya nuna cewa quinoa yana rage yawan sukarin jini, insulin da matakan triglyceride. Hakanan an samo shi don hana mummunan tasirin fructose. 

Ya ƙunshi adadi mai yawa na antioxidants

Antioxidants suna yaki da tsufa da cututtuka da yawa ta hanyar kawar da radicals kyauta. Quinoa ya ƙunshi babban adadin antioxidants.

yana maganin ciwon sukari

Quinoa ya ƙunshi magnesium, wanda ke daidaita ciwon sukari. Marasa lafiya masu ciwon sukari na iya amfani da shi azaman kari na abinci mai gina jiki. magnesiumYana daidaita matakin sukari ta hanyar taimakawa fitar da insulin.

Yana hana maƙarƙashiya

Godiya ga abun ciki na fiber, yana da tasiri ga maƙarƙashiya. Wadannan zaruruwa suna sauƙaƙe hanyar abinci ta cikin hanji.

mai kyau ga asma

Hakanan yana da tasiri wajen rage cututtuka na numfashi. Quinoa Yana da kyau ga asma saboda abun ciki na riboflavin, wanda ke da yanayin shakatawa akan hanyoyin jini zuwa huhu.

Yana ba da sarrafa cholesterol

Godiya ga fibers a cikin abun ciki, yana taimakawa wajen sarrafa matakan cholesterol.

Yana kawar da migraines

Wani lokaci karancin magnesium a cikin jiki na iya haifar da ciwon kai. QuinoaMagnesium da ke cikinta yana taimakawa wajen hana hakan.

Yana ba da farfadowa na nama

Quinoa Godiya ga lysine, yana sake farfado da ƙwayoyin fata da suka lalace. Ana amfani da shi wajen maganin hawayen ligament da raunukan fata.

Yana daidaita hawan jini

QuinoaKasancewar riboflavin a cikinsa yana da sakamako na annashuwa akan tasoshin jini. Hakanan yana ba da kuzari ta hanyar rage damuwa a cikin jiki.

yana ba da ƙarfi

QuinoaBitamin da ma'adanai da ke cikinsa suna ba da kuzari. Yana ƙara yawan adadin kuzari. Tun da ba ya ƙunshi alkama, yana da babban tushen abinci ga waɗanda ke da alkama.

Shin Quinoa yana Rage nauyi?

Don rasa nauyi, ana buƙatar ƙarancin adadin kuzari fiye da ƙonewa. Wasu abinci suna sauƙaƙe wannan tsari ta hanyar rage ci. Quinoa Abinci ne mai waɗannan kaddarorin.

Babban darajar sunadaran yana haɓaka metabolism kuma yana yanke ci. Babban abun ciki na fiber nasa yana ƙara satiety kuma yana taimakawa wajen cinye ƙarancin adadin kuzari. 

Amfanin Quinoa ga fata

Yana rage raunin fata

Quinoa collagen Ya ƙunshi wani abu mai suna lysine wanda ke taimakawa wajen samar da lysine, wanda ke ba da damar samun raunuka da sauri.

Yana sa ka ƙarami

Yana da kaddarorin ƙarfafawa godiya ga haɓakar collagen. Ginin riboflavin a cikin abin da ke cikinsa yana lalata jakunkunan ido.

Yana taimakawa rage kuraje

Quinoa, kuraje Yana rage samar da sinadarai masu alaƙa da su Yana hana kuraje saboda abun cikinsa.

Amfanin Gashi na Quinoa

Mai tasiri wajen hana dandruff

QuinoaMa'adinan ƙarfe da phosphorus, waɗanda ake samun su da yawa, suna ɗanɗano da tsaftace fatar kan mutum. Ta wannan hanyar, ba a cire dandruff daga kai kawai ba, amma kuma ana hana samuwar dandruff.

Yana aiki azaman tonic gashi

QuinoaYana da wadata a cikin bitamin da ma'adanai daban-daban. Godiya ga wani nau'in amino acid a cikin abun ciki, yana ƙarfafa gashin gashi kuma yana sa gashin gashi ya daɗe. Ta wannan hanyar, yana aiki azaman tonic gashi lokacin amfani da kullun.

Yana hana zubar gashi

Godiya ga amino acid a cikin abun ciki, yana ba da haɓaka gashi ta hanyar ciyar da gashi. Asarar gashiYana ba da girma ga gashi ta hanyar dakatar da

Yadda za a Zaɓi da Ajiye Quinoa?

Quinoa yawanci ana sayar da tsaba a cikin fakiti ko kwantena masu hana iska. Mafi na kowa samuwa irin quinoa fari ne amma a wasu wuraren baki da tricolor quinoa iri kuma akwai.

zaɓi

- Quinoa Lokacin siye, zaɓi hatsi masu kyau da busassun hatsi. Yakamata su duba su kamshi sabo.

- Cushe da kyau kuma an rufe shi da kyau don tabbatar da ingantaccen sabo da rayuwar shiryayye quinoa saya.

Ma'aji

– Ajiye hatsi a wuri mai sanyi, busasshiyar wuri a cikin akwati marar iska tare da murfi mai matsewa. Akwatin da aka rufe da kyau yana da mahimmanci don kiyaye sabo da rage damar kamuwa da cuta. Ta wannan hanyar, suna zama sabo na tsawon watanni ko fiye da shekara idan an adana su daga hasken rana da zafi.

– dafa shi quinoayana nuna asarar laushi kuma ya zama m lokacin lalacewa. Gasa quinoaKada a bar shi ya zauna a cikin zafin jiki fiye da sa'o'i 2.

Yaya ake amfani da Quinoa?

Quinoa Yana da hatsi mai sauƙin shiryawa da amfani. Kuna iya samun shi a shagunan abinci na kiwon lafiya ko manyan kantuna. QuinoaDangane da nau'in abinci, ana so a wanke shi da kyau don kada ya ɗanɗana.

Menene Abubuwan Side na Quinoa?

Matsalolin narkewar abinci

Quinoa Domin yana da wadata a cikin fiber, cin abinci da yawa yana haifar da gas, kumburi da gudawa. Wannan gaskiya ne musamman idan ba ku saba da cin fiber mai yawa ba.

Dutse na koda

Quinoaya ƙunshi nau'ikan oxalic acid daban-daban. Yayin da ake fitar da wannan acid a cikin fitsari, yana iya daure shi da calcium kuma ya samar da duwatsun koda a cikin mutane masu hankali. 

A sakamakon haka;

QuinoaYa ƙunshi abubuwa masu gina jiki fiye da yawancin hatsi kuma yana da ƙarancin furotin mai inganci. Yana da wadata a cikin bitamin, ma'adanai da mahadi na shuka, da kuma antioxidants.

Quinoa Ba shi da gluten kuma zai iya taimakawa rage matakan sukari na jini da rasa nauyi.