Quinoa yog dab tsi, Nws Ua Li Cas? Cov txiaj ntsig, kev puas tsuaj, khoom noj muaj nqis

Quinoayog hom nplej uas loj hlob hauv South America rau ntau pua xyoo tsis muaj leej twg pom. 

Nws tsis yog South Americans uas pom cov nplej no, nws tau pom los ntawm cov neeg nyob hauv lwm lub ntiaj teb thiab nws tau hu ua superfood.

Cov neeg uas paub txog kev noj qab haus huv khaws quinoa rau hauv qhov chaw tshwj xeeb thiab haus nws. Rau cov uas tsis paub "Quinoa txhais li cas, noj li cas, nws zoo li cas", "Yuav ua li cas nrog quinoa", "Cov txiaj ntsig thiab kev puas tsuaj ntawm quinoa", "Quinoa qhov tseem ceeb", "Quinoa protein thiab carbohydrate ratio" Cia peb muab cov ntaub ntawv hais txog.

Quinoa yog dab tsi?

QuinoaNws yog cov noob ntawm "Chenopodium quinoa" cog. 7000 xyoo dhau los, quinoa loj hlob rau zaub mov hauv Andes tau ntseeg tias dawb huv. Txawm hais tias tam sim no paub thiab cog qoob loo thoob ntiaj teb, feem ntau yog tsim hauv Bolivia thiab Peru. 

Nws cov khoom noj muaj txiaj ntsig zoo thiab cov txiaj ntsig kev noj qab haus huv tau lees paub txij li xyoo 2013 tau raug xaiv los ua "International Year of Quinoa" los ntawm United Nations.

QuinoaIb qho ntawm cov laj thawj vim li cas nws thiaj li nrov yog vim nws yog gluten-dawb nplej. Cov neeg uas muaj kab mob celiac thiab cov nplej tsis haum tuaj yeem haus tau yooj yim. 

Dab tsi yog Hom Quinoa?

Muaj ntau tshaj 3000 ntau yam, feem ntau zus thiab nrov hom yog dawb, dub thiab liab quinoayog. Kuj tseem muaj peb xim variants uas yog sib xyaw ntawm tag nrho peb. Dawb quinoa yog cov feem ntau noj ntawm lawv.

Kev noj haus cov ntsiab lus ntawm quinoa nws txawv ntawm xim. Ib txoj kev tshawb nrhiav liab, dub, thiab dawb ntau yam pom tau hais tias thaum dub quinoa muaj cov roj tsawg tshaj plaws, nws muaj cov ntsiab lus siab tshaj ntawm omega-3 fatty acids thiab carotenoids.

Liab thiab dub quinoa Vitamin E nws tus nqi yog yuav luag ob npaug ntawm cov dawb. Tib txoj kev tshawb nrhiav uas tau txheeb xyuas cov ntsiab lus antioxidant pom tias cov xim tsaus dua, qhov muaj peev xwm antioxidant ntau dua.

Khoom noj khoom haus tus nqi ntawm Quinoa

Ci quinoa noj Nws muaj 71,6% dej, 21,3% carbohydrates, 4,4% protein thiab 1,92% rog. Ib khob (185 grams) ntawm quinoa siav muaj 222 calories. 100 grams siav kev noj haus cov ntsiab lus ntawm quinoa yog raws li nram no:

Calorie ntau ntau: 120

Dej: 72%

Protein: ib gram

Carbs: 21,3 grams

Yog ': 0,9 g

Fiber: 2,8 grams

yog '1,9 g

Quinoa Carbohydrate Tus nqi

carbohydratesua 21% ntawm quinoa siav.

Txog 83% ntawm carbohydrates yog cov hmoov txhuv nplej siab. Cov seem muaj feem ntau ntawm fiber ntau thiab cov suab thaj me me (4%), xws li maltose, galactose thiab ribose.

QuinoaNws muaj qhov qis glycemic Performance index (GI) ntawm 53, uas txhais tau hais tias nws yuav tsis ua rau cov ntshav qab zib nce sai.

Quinoa Fiber Cov ntsiab lus

siav quinoaNws yog qhov zoo dua ntawm fiber ntau dua li cov nplej xim av thiab pob kws daj.

Fiber ntau, siav quinoaNws yog 10% ntawm qhov hnyav qhuav ntawm cov tawv nqaij thiab 80-90% ntawm cov no yog cov fibers insoluble xws li cellulose.

Insoluble fiber tau cuam tshuam nrog txo kev pheej hmoo ntawm ntshav qab zib.

Tsis tas li ntawd, qee cov fiber ntau insoluble tuaj yeem ferment hauv plab zoo li soluble fiber, pub cov kab mob zoo.

Quinoa nws kuj muab cov hmoov txhuv nplej siab resistant, uas pub cov kab mob muaj txiaj ntsig hauv plab, txhawb kev tsim cov kab mob luv luv fatty acids (SCFAs), txhim kho lub plab noj qab haus huv thiab txo cov kev pheej hmoo ntawm cov kab mob.

Quinoa Protein Cov ntsiab lus

Amino acids yog lub tsev blocks ntawm cov proteins, thiab cov proteins yog lub tsev blocks ntawm tag nrho cov ntaub so ntswg nyob rau hauv peb lub cev.

Qee cov amino acids suav tias yog qhov tseem ceeb vim peb lub cev tsis tuaj yeem tsim lawv, ua rau nws tsim nyog tau txais los ntawm cov khoom noj.

Los ntawm qhuav hnyav quinoa nojMuab 16% protein, uas yog siab dua li feem ntau cov nplej xws li barley, mov, thiab pob kws.

QuinoaNws raug suav hais tias yog qhov ua tiav cov protein, uas txhais tau tias nws muab tag nrho cuaj qhov tseem ceeb amino acids.

Amino acid feem ntau ploj hauv cov nroj tsuag lysine yog siab heev. Tib lub sijhawm methionine thiab tseem yog nplua nuj nyob rau hauv histidine, ua rau nws yog ib qho zoo heev ntawm cov nroj tsuag-raws li proteins.

QuinoaNws cov protein zoo yog piv rau casein, cov protein zoo hauv cov khoom noj siv mis.

Quinoa Nws yog gluten-dawb thiab yog li tsim nyog rau cov neeg rhiab lossis ua xua rau gluten.

Quinoa Fat Cov ntsiab lus

100 grams siav quinoa noj muab txog 2 grams roj.

Zoo ib yam li lwm cov nplej, quinoa yog'i feem ntau yog palmitic acid, oleic acid ve linoleic acidmuaj daim tawv nqaij.

Cov vitamins thiab minerals hauv Quinoa

QuinoaNws yog ib qhov zoo ntawm antioxidants thiab minerals, muab ntau magnesium, hlau, fiber ntau thiab zinc dua li ntau hom nplej.

no quinoa nojLub ntsiab vitamins thiab minerals nyob rau hauv:

Mangas Yaj

Pom muaj ntau ntau hauv cov nplej tag nrho, cov kab ntxhia no tseem ceeb rau cov metabolism, kev loj hlob thiab kev loj hlob.

phosphorus

Feem ntau pom muaj nyob rau hauv cov khoom noj muaj protein ntau, cov ntxhia no tseem ceeb rau cov pob txha noj qab haus huv thiab ntau yam ntaub so ntswg hauv lub cev.

tooj liab

Tooj liab yog ib qho tseem ceeb rau lub plawv noj qab haus huv.

Folate

Ib qho ntawm cov vitamins B, folate yog qhov tseem ceeb rau kev ua haujlwm ntawm tes thiab cov ntaub so ntswg loj hlob thiab suav tias yog qhov tseem ceeb tshwj xeeb rau cov poj niam cev xeeb tub.

hlau

Cov ntxhia tseem ceeb no ua haujlwm ntau yam tseem ceeb hauv peb lub cev, xws li nqa oxygen hauv cov qe ntshav liab.

magnesium

Magnesium yog qhov tseem ceeb rau ntau cov txheej txheem hauv peb lub cev.

zinc

Cov ntxhia no tseem ceeb rau kev noj qab haus huv tag nrho thiab koom nrog ntau yam tshuaj lom neeg hauv peb lub cev.

Lwm cov nroj tsuag muaj nyob hauv Quinoa

Quinoamuaj ntau cov nroj tsuag sib txuas uas ua rau nws saj thiab kev noj qab haus huv:

saponin

Cov nroj tsuag glycosides quinoa noobTiv thaiv nws tawm tsam kab thiab lwm yam kev hem thawj. Lawv iab thiab feem ntau raug rhuav tshem los ntawm kev ntub dej, ntxuav lossis ci ua ntej ua noj.

quercetin

Qhov no muaj zog polyphenol antioxidant tuaj yeem pab tiv thaiv ntau yam kab mob, suav nrog kab mob plawv, osteoporosis, thiab qee yam mob qog noj ntshav.

Kaempferol

Qhov no polyphenol antioxidant tuaj yeem txo qhov kev pheej hmoo ntawm cov kab mob ntev, nrog rau mob qog noj ntshav.

ua squalene

Qhov no precursor rau steroids kuj ua raws li ib tug antioxidant nyob rau hauv lub cev.

Phytic acid

Qhov no antinutrient txo qhov nqus ntawm cov zaub mov xws li hlau thiab zinc. Phytic acidtuaj yeem txo los ntawm soaking lossis sprouting quinoa ua ntej ua noj.

oxalates

Hauv cov tib neeg muaj kev xav, nws tuaj yeem khi nrog calcium, txo nws cov kev noj haus thiab ua rau muaj kev pheej hmoo ntawm lub raum pob zeb tsim.

iab quinoa ntau yam yog nplua nuj nyob rau hauv antioxidants dua li ntau yam qab zib, tab sis ob qho tib si yog qhov zoo ntawm antioxidants thiab minerals.

Cov txiaj ntsig ntawm Quinoa yog dab tsi?

Muaj cov nroj tsuag tebchaw xws li quercetin thiab kaempferol

Ob hom nroj tsuag no, paub tias muaj txiaj ntsig zoo rau kev noj qab haus huv, pom muaj ntau hauv quinoa. raug raws li cranberry quercetin Nws tseem siab dua cov khoom noj nrog nws cov ntsiab lus.

Cov nroj tsuag tseem ceeb no tau pom tias muaj cov tshuaj tiv thaiv kab mob, tshuaj tiv thaiv kab mob, tiv thaiv kab mob qog noj ntshav thiab tiv thaiv kev nyuaj siab hauv kev tshawb fawb tsiaj.

Nws muaj cov ntsiab lus fiber ntau dua li cov nplej

QuinoaLwm qhov txiaj ntsig tseem ceeb yog tias nws muaj cov ntsiab lus fiber ntau. Nws muaj 17-27 grams fiber ntau ib khob, uas yog ob npaug ntawm tus nqi ntawm cov nplej.

Tshwj xeeb yog boiled quinoa nojNws kuj muaj fiber ntau, uas pab nqus dej ntau dhau.

Qee cov fiber ntau yog ib hom fiber ntau hu ua soluble fiber, uas pab txo cov ntshav qab zib kom tsawg, txo cov roj cholesterol, ua kom satiety thiab pab kom poob phaus.

Nws yog ib qho khoom noj zoo rau cov neeg uas muaj gluten rhiab heev.

Quinoa Nws tsis yog gluten-txo lossis tshem tawm cov khoom zoo li lwm yam khoom noj. Ntuj gluten dawb.

Muaj protein ntau thiab tseem ceeb amino acids

Protein yog tsim los ntawm cov amino acids. Qee qhov hu ua qhov tseem ceeb vim peb tsis tuaj yeem tsim lawv thiab yuav tsum tau txais cov khoom noj. Yog tias ib qho khoom noj muaj tag nrho cov amino acids tseem ceeb, nws suav tias yog cov protein ua tiav.

Hauv ntau cov zaub mov coglysineQee qhov tseem ceeb amino acids xws li "tsis muaj. Tab sis quinoa yog ib qho kev zam. Vim nws muaj tag nrho cov tseem ceeb amino acids. Yog li, nws yog qhov zoo tshaj plaws ntawm cov protein. Nws muaj cov protein ntau dua li cov nplej ntau.

Nrog 8 grams ntawm cov protein zoo rau ib khob, nws kuj yog ib qho zoo heev ntawm cov khoom noj muaj protein ntau rau cov neeg tsis noj nqaij.

Nws muaj qhov qis glycemic Performance index uas pab tswj cov ntshav qab zib.

glycemic Performance indexIb qho kev ntsuas ntawm cov khoom noj sai npaum li cas nce ntshav qab zib. Nws paub tias noj cov zaub mov uas muaj qhov ntsuas glycemic siab tuaj yeem txhawb kev tshaib plab thiab ua rau rog rog.. Cov zaub mov no ua rau mob ntshav qab zib hom 2 thiab mob plawv.

Glycemic Performance index ntawm quinoa Nws yog 52 thiab belongs rau qeb ntawm cov khoom noj uas tsis muaj glycemic Performance index. Txawm li cas los xij, nws yuav tsum tau muab sau tseg tias cov ntsiab lus carbohydrate yog siab.

Muaj cov zaub mov tseem ceeb xws li hlau thiab magnesium

Quinoa muaj hlau, magnesium, zinc thiab poov tshuaj. Txawm li cas los xij, muaj teeb meem; Nws kuj muaj cov tshuaj hu ua phytic acid, uas txo qhov nqus ntawm cov zaub mov no. Yog tias koj tsau cov quinoa ua ntej ua noj, cov ntsiab lus phytic acid yuav txo qis.

Nws muaj txiaj ntsig zoo rau kev noj qab haus huv metabolic

Xav tias nws muaj cov khoom noj muaj txiaj ntsig zoo, nws tsis yog qhov xwm txheej uas quinoa txhim kho kev noj qab haus huv.

Cov kev tshawb fawb tau pom tias quinoa txo cov ntshav qab zib, insulin thiab triglyceride ntau ntau. Nws kuj tau pom tias tiv thaiv qhov tsis zoo ntawm fructose. 

Muaj ntau cov tshuaj antioxidants

Antioxidants tiv thaiv kev laus thiab ntau yam kab mob los ntawm neutralizing dawb radicals. Quinoa muaj ntau cov tshuaj antioxidants.

kho mob ntshav qab zib

Quinoa muaj magnesium, uas tswj cov ntshav qab zib. Cov neeg mob ntshav qab zib tuaj yeem siv nws ua zaub mov noj. magnesiumNws tswj cov suab thaj los ntawm kev pab txo qis ntawm insulin.

Tiv thaiv cem quav

Ua tsaug rau nws cov ntsiab lus fiber ntau, nws kuj zoo rau cem quav. Cov fibers no pab txhawb kev nkag mus ntawm cov zaub mov los ntawm txoj hnyuv.

zoo rau mob hawb pob

Nws kuj tseem siv tau los txo cov kab mob ua pa. Quinoa Nws yog qhov zoo rau kev mob ntsws asthma vim nws cov ntsiab lus riboflavin, uas muaj cov nyhuv so ntawm cov hlab ntsha mus rau lub ntsws.

Muab kev tswj cov cholesterol

Ua tsaug rau cov fibers hauv nws cov ntsiab lus, nws pab tswj cov qib roj cholesterol.

Relieves mob migraine

Qee zaum magnesium deficiency hauv lub cev tuaj yeem ua rau mob taub hau migraine. QuinoaCov magnesium muaj nyob rau hauv nws pab tiv thaiv qhov no.

Muab cov ntaub so ntswg rov tsim dua tshiab

Quinoa Ua tsaug rau lysine, nws regenerates puas hlwb thiab cov ntaub so ntswg. Nws yog siv nyob rau hauv kev kho mob ntawm ligament kua muag thiab daim tawv nqaij bruises.

Ntsuas ntshav siab

QuinoaLub xub ntiag ntawm riboflavin nyob rau hauv nws muaj ib tug relaxing nyhuv ntawm cov hlab ntsha. Nws kuj muab lub zog los ntawm kev txo cov kev ntxhov siab hauv lub cev.

muab lub zog

QuinoaCov vitamins thiab minerals nyob rau hauv nws muab lub zog. Nws tsub kom tus nqi metabolic. Vim nws tsis muaj gluten, nws yog ib qho khoom noj zoo rau cov neeg muaj gluten ua xua.

Puas Quinoa poob phaus?

Txhawm rau kom poob phaus, calories tsawg dua yuav tsum tau hlawv. Qee cov zaub mov pab txhawb txoj haujlwm no los ntawm kev txo qis qab los noj mov. Quinoa Nws yog khoom noj nrog cov khoom no.

Cov protein ntau muaj txiaj ntsig ua kom cov metabolism hauv thiab txo qis qab los noj mov. Nws cov ntsiab lus fiber ntau nce satiety thiab pab kom haus tsawg calories. 

Cov txiaj ntsig ntawm Quinoa rau Daim tawv nqaij

Txo cov tawv nqaij raug mob

Quinoa collagen Nws muaj cov tshuaj hu ua lysine uas pab tsim cov lysine, uas tso cai rau cov qhov txhab kom zoo sai.

Ua rau koj saib hluas

Nws muaj firming zog ua tsaug rau collagen synthesis. Lub riboflavin compound nyob rau hauv nws cov ntsiab lus rhuav tshem cov hnab hauv qab-qhov muag.

Pab txo pob txuv

Quinoa, pob txuv Txo kev tsim cov tshuaj lom neeg nrog rau Nws tiv thaiv pob txuv vim nws cov ntsiab lus sebum.

Cov txiaj ntsig ntawm plaub hau Quinoa

Siv tau los tiv thaiv dandruff

QuinoaHlau thiab phosphorus minerals, uas muaj nyob rau hauv loj npaum li cas, moisturize thiab ntxuav lub hau. Nyob rau hauv txoj kev no, dandruff tsis tsuas yog tshem tawm ntawm lub taub hau, tab sis kuj tiv thaiv dandruff tsim.

Ua raws li cov plaub hau tonic

QuinoaNws yog nplua nuj nyob rau hauv ntau yam vitamins thiab minerals. Ua tsaug rau ib hom amino acid hauv nws cov ntsiab lus, nws ntxiv dag zog rau cov hauv paus plaub hau thiab ua rau cov plaub hau ntev. Ua li no, nws ua raws li cov plaub hau tonic thaum siv txhua hnub.

Tiv thaiv cov plaub hau poob

Ua tsaug rau cov amino acids nyob rau hauv nws cov ntsiab lus, nws muab cov plaub hau kev loj hlob los ntawm nourishing cov plaub hau. Cov plaub hau poobNws muab ntim rau cov plaub hau los ntawm kev txwv lub

Yuav xaiv thiab khaws Quinoa li cas?

Quinoa cov noob feem ntau yog muag hauv cov pob khoom airtight lossis ntim. Feem ntau muaj hom quinoa nws yog dawb tab sis nyob rau qee qhov chaw dub thiab tricolor quinoa noob kuj muaj.

xaiv

- Quinoa Thaum yuav khoom, xaiv cov nplej zoo thiab qhuav. Lawv yuav tsum saib thiab hnov ​​tsw tshiab.

- Zoo ntim thiab ntim zoo kom ntseeg tau qhov zoo tshaj plaws freshness thiab txee lub neej quinoa noj yuav.

Cia

- Khaws cov cereals nyob rau hauv qhov chaw txias, qhuav nyob rau hauv ib lub thawv airtight nrog lub hau kaw ntom nti. Lub thawv kaw kom zoo yog qhov tseem ceeb los tswj qhov tshiab thiab txo txoj kev kis kab mob. Ua li no, lawv nyob tshiab rau lub hlis lossis ntau tshaj ib xyoos thaum khaws cia kom deb ntawm tshav ntuj thiab cua sov.

– siav quinoa nojqhia qhov poob ntawm kev ntxhib los mos thiab ua moldy thaum lwj. Ci quinoa nojTsis txhob cia nws nyob hauv chav sov ntev tshaj 2 teev.

Yuav siv Quinoa li cas?

Quinoa Nws yog cov cereal uas yooj yim rau kev npaj thiab siv. Koj tuaj yeem nrhiav tau ntawm cov khw muag khoom noj qab haus huv lossis cov khw muag khoom loj. QuinoaNyob ntawm seb hom zaub mov, nws raug pom zoo kom ntxuav nws kom zoo kom nws tsis muaj iab saj.

Dab tsi yog qhov cuam tshuam ntawm Quinoa?

Teeb meem digestive

Quinoa Vim tias nws muaj fiber ntau, noj ntau dhau tuaj yeem ua rau muaj roj, tsam plab thiab raws plab. Qhov no yog qhov tseeb tshwj xeeb yog tias koj tsis siv los noj fiber ntau.

Raum pob zeb

Quinoamuaj ntau qhov sib txawv ntawm oxalic acid. Thaum cov kua qaub no tawm hauv cov zis, nws tseem tuaj yeem khi nrog calcium thiab tsim cov pob zeb rau lub raum hauv cov tib neeg rhiab heev. 

Vim li ntawd;

QuinoaNws muaj cov as-ham ntau dua li lwm cov nplej thiab muaj cov protein ntau zoo. Nws yog nplua nuj nyob rau hauv cov vitamins, minerals thiab nroj tsuag tebchaw, nrog rau cov antioxidants.

Quinoa Nws yog gluten-dawb thiab tuaj yeem pab txo cov ntshav qab zib thiab poob phaus.