He aha ka Quinoa, he aha ka hana? Pōmaikaʻi, Poino, Waiwai Meaʻai

ʻO Quinoahe ʻano huapalaoa e ulu ana ma ʻAmelika Hema no nā kenekulia ʻaʻohe mea i ʻike. 

ʻAʻole ʻo ʻAmelika Hema i ʻike i kēia huaʻai, ua ʻike ʻia e nā poʻe e noho ana ma ke koena o ka honua a ua kapa ʻia ʻo ia he superfood.

ʻO ka poʻe mālama olakino e mālama i ka quinoa ma kahi kūikawā a ʻai. No ka poe ike ole "He aha ka manaʻo o ka quinoa, pehea e ʻai ai, he aha ia mea maikaʻi no", "He aha ka mea e hana ai me ka quinoa", "Pono a me nā pōʻino o ka quinoa", "Nā waiwai Quinoa", "ʻO ka protein Quinoa a me ka ratio carbohydrate" E hāʻawi mākou i ka ʻike e pili ana.

He aha ka Quinoa?

ʻO QuinoaʻO ia ka hua o ka mea kanu "Chenopodium quinoa". 7000 makahiki aku nei, ua manaʻo ʻia he laʻa ka quinoa i ulu ʻia no ka ʻai ma Andes. ʻOiai uaʻikeʻia a mahiʻia i kēia manawa ma ka honua holoʻokoʻa, ua hanaʻia ka hapa nui ma Bolivia a me Peru. 

Ua ʻike ʻia kona ʻano meaʻai kiʻekiʻe a me nā pono olakino mai ka makahiki 2013 i koho ʻia ʻo "International Year of Quinoa" e United Nations.

ʻO QuinoaʻO kekahi o nā kumu i kaulana loa ʻia no ka mea he ʻano kīʻaha gluten-free. ʻO ka poʻe me ka maʻi celiac a me ka maʻi maʻi palaoa hiki ke hoʻopau maʻalahi. 

He aha nā ʻano o Quinoa?

Aia ma mua o 3000 mau ʻano, ʻo nā ʻano ulu a kaulana loa he keʻokeʻo, ʻeleʻele a quinoa ʻulaʻulaʻo ia. Aia ʻekolu mau ʻano kala i hui pū ʻia o nā ʻekolu. ʻO ka quinoa keʻokeʻo ka mea i ʻai ʻia ma waena o lākou.

ʻO ka meaʻai o ka quinoa ʻokoʻa ma ke kala. Ua ʻike ʻia kahi haʻawina e nānā ana i nā ʻano ʻulaʻula, ʻeleʻele a me ke keʻokeʻo ʻoiai ʻo ka quinoa ʻeleʻele ka momona haʻahaʻa loa, ʻo ia ka mea kiʻekiʻe loa o ka omega-3 fatty acids a me nā carotenoids.

ʻO ka quinoa ʻulaʻula a ʻeleʻele Vitamin E ʻaneʻane pālua kona waiwai i ko ke keʻokeʻo. ʻO ka haʻawina hoʻokahi nāna i hoʻopaʻa i ka ʻike antioxidant i ʻike ʻia ʻo ka ʻeleʻele o ke kala, ʻoi aku ka kiʻekiʻe o ka mana antioxidant.

Waiwai Nutritional o Quinoa

Kālua ʻia quinoa Loaʻa iā ia he 71,6% wai, 21,3% carbohydrates, 4,4% protein a me 1,92% momona. Hoʻokahi kīʻaha (185 grams) o ka quinoa kuke he 222 calories. 100 grams i moa ka waiwai o ka quinoa penei:

Kalori: 120

Wai: 72%

Pūmua: 4.4 gram

Kāpena: 21,3 grams

ʻO ke kō: 0,9 grams

ʻO ka fiber: 2,8 grams

Ka momona: 1,9 grams

ʻO ka waiwai o ka Quinoa Carbohydrate

carbohydrateshe 21% o ka quinoa kuke.

Ma kahi o 83% o nā carbohydrates he starch. ʻO ke koena ka hapa nui o ka fiber a me nā mea liʻiliʻi o ke kō (4%), e laʻa me ka maltose, galactose a me ribose.

ʻO QuinoaLoaʻa iā ia ka helu glycemic index (GI) haʻahaʻa he 53, ʻo ia hoʻi, ʻaʻole ia e piʻi wikiwiki i ke kō koko.

Maʻiʻo Quinoa Fiber

quinoa kukeʻOi aku ka maikaʻi o ka fiber ma mua o ka laiki ʻeleʻele a me ke kulina melemele.

fiber, quinoa kukeʻO ia ka 10% o ke kaumaha maloʻo o ka pulp a ʻo 80-90% o kēia mau mea he mau fiber insoluble e like me cellulose.

Hoʻopili ʻia ka fiber insoluble me ka hōʻemi ʻana i ka maʻi diabetes.

Eia kekahi, hiki i kekahi o ka fiber insoluble ke ferment i loko o ka ʻōpū e like me ka fiber soluble, e hānai ana i nā hua bacteria.

ʻO Quinoa Hāʻawi pū ia i ka starch kūpaʻa, kahi e hānai ai i nā hua bacteria maikaʻi i loko o ka ʻōpū, paipai i ka hoʻokumu ʻana i nā ʻakika momona pōkole (SCFAs), hoʻomaikaʻi i ke olakino ʻōpū a hoʻemi i ka pilikia o ka maʻi.

ʻO ka maʻiʻo Protein Quinoa

ʻO nā amino acids nā mea kūkulu hale o nā protein, a ʻo nā protein nā mea kūkulu hale o nā ʻiʻo āpau i loko o ko mākou kino.

Manaʻo ʻia kekahi mau amino acids no ka mea ʻaʻole hiki i ko mākou kino ke hana ia mau mea, no laila pono ke loaʻa mai ia mea mai ka meaʻai.

Ma ke kaumaha maloʻo quinoaHāʻawi i 16% protein, ʻoi aku ka kiʻekiʻe ma mua o ka nui o nā kīʻaha e like me ka bale, raiki, a me ke kulina.

ʻO QuinoaUa manaʻo ʻia he kumu protein piha, ʻo ia hoʻi ka hāʻawi ʻana i nā ʻeiwa amino acids pono.

Nalo pinepine ka amino acid i nā mea kanu lysine he kiekie loa. I ka manawa like methionine a he waiwai nō hoʻi ia i ka histidine, e lilo ana ia i kumu maikaʻi loa o ka protein i hoʻokumu ʻia i nā mea kanu.

ʻO QuinoaHoʻohālikelike ʻia kona ʻano protein me ka casein, ka protein kiʻekiʻe kiʻekiʻe i nā huahana dairy.

ʻO Quinoa ʻAʻohe gluten a no laila kūpono i ka poʻe maʻi a maʻi paha i ka gluten.

ʻO Quinoa Fat Content

100 grams i moa quinoa hāʻawi ma kahi o 2 grams o ka momona.

E like me nā hua ʻai ʻē aʻe, ʻaila quinoa ka nui o ka waika palmitic, ʻakika ʻoleic ve linoleic acidhe ili.

ʻO nā huaora a me nā minerala ma Quinoa

ʻO QuinoaHe kumu maikaʻi ia o nā antioxidants a me nā minela, e hāʻawi ana i ka magnesium, ka hao, ka fiber a me ka zinc ma mua o nā kīʻaha maʻamau.

ʻaneʻi quinoaʻO nā huaora nui a me nā minela i loko:

Manganese

Loaʻa i nā helu kiʻekiʻe i nā kīʻaha holoʻokoʻa, pono kēia trace mineral no ka metabolism, ulu a me ka ulu ʻana.

phosphorus

Loaʻa pinepine ʻia i loko o nā meaʻai momona, pono kēia mineral no ke olakino iwi a me nā ʻiʻo kino like ʻole.

keleawe

He mea nui ke keleawe no ke ola kino.

Folate

ʻO kekahi o nā huaora B, he mea nui ka folate no ka hana o ka cell a me ka ulu ʻana o ka ʻiʻo a manaʻo ʻia he mea nui loa ia no nā wahine hāpai.

me ka hao

Hana kēia mineral koʻikoʻi i nā hana koʻikoʻi i loko o ko mākou kino, e like me ka lawe ʻana i ka oxygen i loko o ke koko ʻulaʻula.

makanekiuma

Pono ka Magnesium no nā kaʻina hana he nui i loko o ko mākou kino.

kiniki

He mea koʻikoʻi kēia mineral no ke olakino holoʻokoʻa a komo i nā hopena kemika he nui i loko o ko mākou kino.

ʻO nā mea kanu ʻē aʻe i loaʻa ma Quinoa

ʻO Quinoaloaʻa i nā mea kanu he nui e kōkua i kona ʻono a me nā pono olakino:

saponin

ʻO kēia mau mea kanu glycosides hua quinoaPale ia i nā ʻupena a me nā mea hoʻoweliweli ʻē aʻe. He ʻawaʻawa lākou a hoʻopau pinepine ʻia e ka ʻū ʻana, ka holoi ʻana a i ʻole ka ʻala ʻana ma mua o ka kuke ʻana.

quercetin

Hiki i kēia antioxidant polyphenol ikaika ke kōkua i ka pale ʻana i nā maʻi like ʻole, e like me ka maʻi puʻuwai, osteoporosis, a me kekahi mau ʻano maʻi maʻi.

Kaempferol

Hiki i kēia antioxidant polyphenol ke hōʻemi i ka pilikia o nā maʻi maʻi, me ka maʻi kanesa.

squalene

Ke hana nei kēia precursor i nā steroids ma ke ʻano he antioxidant i ke kino.

ʻakika phytic

Hoʻemi kēia antinutrient i ka absorption o nā minerale e like me ka hao a me ka zinc. ʻakika phyticHiki ke ho'emi 'ia ma ka ho'oulu 'ana i ka quinoa ma mua o ka kuke 'ana.

oxalates

I nā poʻe koʻikoʻi, hiki iā ia ke hoʻopaʻa me ka calcium, hoʻemi i kāna ʻai ʻana a hoʻonui i ka pilikia o ka hoʻokumu ʻana i nā pōhaku ʻeke.

ʻOi aku ka waiwai o nā ʻano quinoa ʻawaʻawa i nā antioxidants ma mua o nā ʻano momona, akā ʻo nā kumu maikaʻi ʻelua o nā antioxidants a me nā minela.

He aha nā pōmaikaʻi o Quinoa?

Aia nā mea kanu e like me ka quercetin a me kaempferol

ʻO kēia mau mea kanu ʻelua, ʻike ʻia he hopena maikaʻi i ke olakino, loaʻa i ka nui o ka quinoa. maʻamau e like me ka cranberry quercetin ʻOi aku ka kiʻekiʻe ma mua o nā meaʻai me kona ʻano.

Ua ʻike ʻia kēia mau mea kanu koʻikoʻi he anti-inflammatory, antiviral, anti-cancer and anti-depressant hopena i nā haʻawina holoholona.

Loaʻa ka nui o ka fiber ma mua o ka nui o nā kīʻaha

ʻO QuinoaʻO kekahi pōmaikaʻi koʻikoʻi ka loaʻa ʻana o ka fiber kiʻekiʻe. Loaʻa iā ia he 17-27 grams o ka fiber no ke kīʻaha, ʻo ia ka pālua o ka nui o ka nui o nā kīʻaha.

ʻOi aku ka paila quinoaʻOi aku ka nui o ka fiber, e kōkua ana i ka lawe ʻana i ka wai nui.

ʻO kekahi o ka fiber he ʻano fiber i kapa ʻia he soluble fiber, e kōkua ana i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ke kō koko, hoʻohaʻahaʻa i ka cholesterol, hoʻonui i ka māʻona a kōkua i ka pohō kaumaha.

He meaʻai maikaʻi loa ia no ka poʻe me ka naʻau gluten.

ʻO Quinoa ʻAʻole ia he huahana i hoʻemi ʻia a wehe ʻia paha e like me nā meaʻai ʻē aʻe. ʻAʻohe gluten maoli.

Loaʻa i ka protein kiʻekiʻe a me nā waikawa amino pono

Hana ʻia ka protein mai nā waikawa amino. Ua kapa ʻia kekahi mea koʻikoʻi no ka mea ʻaʻole hiki iā mākou ke hana a pono e loaʻa iā lākou me ke kōkua o ka meaʻai. Inā loaʻa i kahi meaʻai nā waikawa amino pono a pau, ua manaʻo ʻia he protein piha.

I nā meaʻai mea kanu he nuilysineʻAʻole lawa kekahi mau amino acids e like me ". Akā he ʻokoʻa ka quinoa. No ka mea, aia nā amino acids pono a pau. No laila, he kumu maikaʻi loa ia o ka protein. Loaʻa ka nui o ka protein ma mua o ka nui o nā kīʻaha.

Me 8 grams o ka protein maikaʻi i kēlā me kēia kīʻaha, he kumu maikaʻi loa ia o ka protein i hoʻokumu ʻia i nā mea kanu no nā mea kanu.

Loaʻa iā ia kahi glycemic index haʻahaʻa e hāʻawi ai i ka mālama koko koko.

glycemic indexʻO kahi ana o ka wikiwiki o ka hoʻonui ʻana o ke kō i ke koko. Ua ʻike ʻia ʻo ka ʻai ʻana i nā meaʻai me kahi kiʻekiʻe glycemic index hiki ke hāpai i ka pōloli a kōkua i ka momona.. ʻO kēia mau meaʻai ke kumu o ka maʻi diabetes type 2 a me nā maʻi puʻuwai mau.

ʻO ka glycemic index o ka quinoa He 52 ia a no ka māhele o nā meaʻai haʻahaʻa glycemic index. Eia naʻe, pono e hoʻomaopopo ʻia he kiʻekiʻe ka nui o ka carbohydrate.

Loaʻa i nā mineral koʻikoʻi e like me ka hao a me ka magnesium

He kiʻekiʻe ʻo Quinoa i ka hao, magnesium, kiniki a me ka potassium. Eia naʻe, aia kekahi pilikia; Aia kekahi mea i kapa ʻia ʻo phytic acid, kahi e hōʻemi ai i ka lawe ʻana o kēia mau minerala. Inā ʻoe e hoʻoinu i ka quinoa ma mua o ka kuke ʻana, e emi ana ka nui o ka phytic acid.

Loaʻa nā hopena maikaʻi i ke olakino metabolic

Ke noʻonoʻo nei aia ka nui o nā meaʻai pono, ʻaʻole ia he mea pōʻino ka hoʻomaikaʻi ʻana o ka quinoa i ke olakino metabolic.

Ua hōʻike nā haʻawina e hoʻemi nui ka quinoa i ke koko koko, insulin a me nā pae triglyceride. Ua ʻike ʻia e pale i nā hopena maikaʻi ʻole o ka fructose. 

Loaʻa ka nui o nā antioxidants

ʻO nā antioxidants e hakakā i ka wā kahiko a me nā maʻi he nui ma o ka pale ʻana i nā radical manuahi. ʻO Quinoa loaʻa ka nui o nā antioxidants.

mālama i ka maʻi diabetes

Loaʻa ka quinoa i ka magnesium, kahi e hoʻoponopono ai i ka maʻi diabetes. Hiki i nā poʻe maʻi maʻi maʻi ke hoʻohana iā ia ma ke ʻano he meaʻai meaʻai. makanekiumaHoʻoponopono ia i ka pae kō ma ke kōkua ʻana i ka huna ʻana o ka insulin.

Kāohi i ka constipation

Mahalo i kona ʻano fiber, hiki nō hoʻi ia no ka constipation. Hoʻomaʻamaʻa kēia mau fiber i ka hele ʻana o ka meaʻai ma ka ʻōpū.

maikaʻi no ka hānō

He mea maikaʻi nō hoʻi i ka hōʻemi ʻana i nā maʻi ʻeha. ʻO Quinoa He mea maikaʻi ia no ka hānō ma muli o kona ʻano riboflavin, kahi hiʻohiʻona hoʻomaha ma nā kīʻaha koko i ka māmā.

Hāʻawi i ka mana cholesterol

Mahalo i nā fiber i loko o kāna ʻike, kōkua ia i ka mālama ʻana i nā pae cholesterol.

Hoʻomaha i ka migraine

I kekahi manawa, hiki i ka hemahema o ka magnesium i ke kino ke alakaʻi i ka migraine headache. ʻO QuinoaʻO ka magnesium i loko o ia mea kōkua e pale i kēia.

Hāʻawi i ka hoʻoulu hou ʻana o ka ʻiʻo

ʻO Quinoa Mahalo i ka lysine, ho'ōla hou ia i nā ʻili a me nā ʻiʻo. Hoʻohana ʻia ia i ka mālama ʻana i nā waimaka ligament a me nā ʻeha ʻili.

Kaulike ke koko

ʻO QuinoaʻO ka loaʻa ʻana o ka riboflavin i loko he hopena hoʻomaha i nā kīʻaha koko. Hāʻawi pū ia i ka ikehu ma ka hoʻemi ʻana i ke kaumaha ma ke kino.

haawi ikaika

ʻO QuinoaHāʻawi nā huaora a me nā minela i loko o ka ikehu. Hoʻonui ia i ka metabolic rate. No ka loaʻa ʻole o ka gluten, he kumu meaʻai maikaʻi loa ia no ka poʻe me nā allergies gluten.

E emi ana ke kaumaha o Quinoa?

No ka lilo ʻana o ke kaumaha, pono ka liʻiliʻi o nā calorie ma mua o ka puhi ʻana. Hoʻomaʻamaʻa kekahi mau meaʻai i kēia kaʻina hana ma o ka hoʻohaʻahaʻa ʻana i ka ʻai. ʻO Quinoa He meaʻai me kēia mau waiwai.

ʻO ka waiwai protein kiʻekiʻe e hoʻolalelale i ka metabolism a ʻoki i ka ʻai. Hoʻonui ka nui o ka fiber i ka māʻona a kōkua i ka ʻai ʻana i nā calorie liʻiliʻi. 

Nā Pono o Quinoa no ka ʻili

Hoʻemi i nā ʻeha ʻili

ʻO Quinoa collagen Loaʻa iā ia kahi mea i kapa ʻia ʻo lysine e kōkua i ka hana ʻana i ka lysine, e hiki ai i nā ʻeha ke hoʻōla koke.

E nana oe i opiopio

Loaʻa iā ia nā waiwai paʻa ma muli o ka synthesis collagen. ʻO ka pūhui riboflavin i loko o kāna ʻike e hoʻopau i nā ʻeke ma lalo o ka maka.

Kōkua i ka hōʻemi ʻana i ka haki

ʻO Quinoa, huehue Hoʻemi i ka hana ʻana o nā kemika pili me Kāohi ia i ka ʻeʻe ma muli o kona ʻano sebum.

Nā Pono lauoho o Quinoa

Pono i ka pale ʻana i ka dandruff

ʻO QuinoaʻO ka hao a me ka phosphorus mineral, i loaʻa i ka nui, hoʻomaʻemaʻe a hoʻomaʻemaʻe i ke poʻo. Ma kēia ʻano, ʻaʻole wehe wale ʻia ka dandruff mai ke poʻo, akā ke pale ʻia hoʻi ka hoʻokumu ʻana o ka dandruff.

Hana e like me ka lauoho tonic

ʻO QuinoaHe waiwai ia i nā huaora a me nā minerala like ʻole. Mahalo i kahi ʻano amino acid i loko o kāna ʻike, hoʻoikaika ia i nā follicles lauoho a paʻa i nā kaula lauoho. Ma kēia ala, hana ia e like me ka lauoho tonic ke hoʻohana ʻia i kēlā me kēia lā.

Kāohi i ka lauoho lauoho

Mahalo i nā amino acids i loko o kāna ʻike, hāʻawi ia i ka ulu lauoho ma ka hānai ʻana i ka lauoho. ʻO ka lauoho lauohoHāʻawi ia i ka leo i ka lauoho ma ke kāpae ʻana i ka

Pehea e koho ai a mālama i ka Quinoa?

ʻO Quinoa kūʻai mau ʻia nā hua i loko o nā pūʻolo paʻa a i ʻole nā ​​pahu. ʻO ka mea maʻamau i loaʻa ʻano quinoa he keʻokeʻo akā ma kekahi mau wahi ʻeleʻele a quinoa ʻekolu kala loaʻa pū nā hua.

koho

- ʻO Quinoa I ke kūʻai ʻana, koho i nā hua maloʻo maikaʻi. Pono lākou e nānā a honi hou.

- Hoʻopili maikaʻi ʻia a hoʻopaʻa maikaʻi ʻia e hōʻoia i ka mea hou a me ke ola paʻa quinoa kūʻai.

Waihona

- E mālama i nā cereals ma kahi maloʻo a maloʻo i loko o ka pahu hau me kahi poʻi paʻa. Pono ka ipu i hoʻopaʻa pono ʻia e mālama i ka hou a hōʻemi i ka manawa o ka infestation. Ma kēia ala, noho hou lākou no nā mahina a ʻoi aku paha ma mua o hoʻokahi makahiki ke mālama ʻia mai ka lā a me ka wela.

– moʻa quinoahōʻike i ka nalowale o ke ʻano a lilo i poʻo i ka wā i ʻino ʻia. Kālua ʻia quinoaMai hoʻokuʻu iā ia ma ka lumi wela no nā hola 2.

Pehea e hoʻohana ai i ka Quinoa?

ʻO Quinoa He cereal maʻalahi e hoʻomākaukau a hoʻohana. Hiki iā ʻoe ke loaʻa ma nā hale kūʻai meaʻai olakino a i ʻole nā ​​supermarkets. ʻO QuinoaMa muli o ke ʻano o ka meaʻai, ʻōlelo ʻia e holoi maikaʻi i ʻole ka ʻono ʻawaʻawa.

He aha nā hopena ʻaoʻao o Quinoa?

Pilikia hoʻopalekana

ʻO Quinoa Ma muli o ka waiwai o ka fiber, ʻo ka ʻai ʻana i ka nui e hiki ke alakaʻi i ke kinoea, pehu a me ka maʻi maʻi. He ʻoiaʻiʻo kēia inā ʻaʻole ʻoe maʻa i ka ʻai nui ʻana i ka fiber.

Pohaku hakuʻala

ʻO Quinoaloaʻa i nā nui like ʻole o ka ʻakika oxalic. ʻOiai e hoʻokuʻu ʻia kēia waikawa i loko o ka mimi, hiki iā ia ke hoʻopaʻa pū me ka calcium a hana i nā pōhaku kīkī i nā poʻe maʻi. 

Ma ka hopena;

ʻO QuinoaLoaʻa iā ia ka nui o nā meaʻai ma mua o ka nui o nā kīʻaha ʻē aʻe a ʻoi aku ka kiʻekiʻe o ka protein maikaʻi. He waiwai ia i nā huaora, nā minela a me nā mea kanu, a me nā antioxidants.

ʻO Quinoa ʻAʻole ia i ka gluten a hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ke kō koko a lilo i ke kaumaha.