Quinoa ndi chiyani, Kodi Imachita Chiyani? Ubwino, Zovulaza, Kufunika Kwazakudya

Kinoyandi mtundu wa mbewu zomwe zimamera ku South America kwa zaka mazana ambiri palibe amene adaziwona. 

Sizinali anthu aku South America omwe adawona njere iyi, idawonedwa ndi anthu okhala padziko lonse lapansi ndipo idatchedwa chakudya chapamwamba.

Iwo omwe ali ndi thanzi labwino amasunga quinoa pamalo apadera ndikumadya. Kwa omwe sakudziwa "Kodi quinoa amatanthauza chiyani, momwe amadya, ndi yabwino kwa chiyani", "Zochita ndi quinoa", "Ubwino ndi kuipa kwa quinoa", "Quinoa values", "Quinoa protein and carbohydrate ratio" Tiyeni tipereke zambiri za.

Quinoa ndi chiyani?

KinoyaNdi mbewu ya chomera cha "Chenopodium quinoa". Zaka 7000 zapitazo, quinoa wolimidwa kuti azidya ku Andes ankakhulupirira kuti ndi wopatulika. Ngakhale kuti panopa amadziwika ndi kulimidwa padziko lonse, ambiri amapangidwa ku Bolivia ndi Peru. 

Zakudya zake zopatsa thanzi komanso thanzi labwino zadziwika kuyambira 2013 idasankhidwa kukhala "Chaka Chapadziko Lonse cha Quinoa" ndi United Nations.

KinoyaChimodzi mwa zifukwa zomwe zimatchuka kwambiri chifukwa ndi tirigu wopanda gluten. Anthu omwe ali ndi matenda a celiac komanso omwe ali ndi vuto la tirigu amatha kudya mosavuta. 

Kodi Mitundu Ya Quinoa Ndi Chiyani?

Pali mitundu yopitilira 3000, mitundu yokulirapo komanso yotchuka kwambiri ndi yoyera, yakuda ndi quinoa wofiirandi. Palinso mitundu itatu yamitundu yomwe ili yosakanikirana ndi itatuyo. White quinoa ndiye amadyedwa kwambiri pakati pawo.

Zakudya zopatsa thanzi za quinoa zimasiyanasiyana ndi mtundu. Kafukufuku wofufuza mitundu yofiira, yakuda, ndi yoyera anapeza kuti ngakhale kuti quinoa yakuda inali ndi mafuta ochepa kwambiri, imakhala ndi omega-3 fatty acids ndi carotenoids kwambiri.

Quinoa wofiira ndi wakuda Vitamini E mtengo wake ndi pafupifupi kuwirikiza kawiri kuposa woyera. Kafukufuku yemweyo yemwe adasanthula zomwe zili ndi antioxidant adapeza kuti mtundu wakuda, umakhala ndi mphamvu ya antioxidant.

Mtengo Wopatsa thanzi wa Quinoa

Zophika Kinoya Lili ndi madzi 71,6%, 21,3% chakudya, 4,4% mapuloteni ndi 1,92% mafuta. Chikho chimodzi (185 magalamu) cha quinoa yophika chimakhala ndi ma calories 222. 100 magalamu ophika zopatsa thanzi za quinoa zili motere:

Zopatsa mphamvu: 120

Madzi: 72%

Mapuloteni: 4.4 gramu

Zakudya: 21,3 g

Shuga: 0,9 gramu

CHIKWANGWANI: 2,8 g

mafuta: 1,9 g

Quinoa Carbohydrate Mtengo

chakudyaamapanga 21% ya quinoa yophika.

Pafupifupi 83% ya chakudya ndi chakudya. Zina zonse zimakhala ndi fiber ndi shuga wochepa (4%), mwachitsanzo maltose, galactose ndi ribose.

KinoyaIli ndi index yotsika kwambiri ya glycemic index (GI) ya 53, zomwe zikutanthauza kuti siziyambitsa kukwera mwachangu kwa shuga m'magazi.

Zomwe zili mu Fiber ya Quinoa

quinoa yophikaNdi gwero labwino la fiber kuposa mpunga wabulauni ndi chimanga chachikasu.

CHIKWANGWANI, quinoa yophikaAmapanga 10% ya kulemera kowuma kwa zamkati ndipo 80-90% mwa izi ndi ulusi wosasungunuka monga cellulose.

Ulusi wosasungunuka walumikizidwa ndi chiwopsezo chochepa cha matenda a shuga.

Komanso, ulusi wina wosasungunuka ukhoza kufufuma m'matumbo ngati ulusi wosungunuka, kudyetsa mabakiteriya ochezeka.

Kinoya imaperekanso wowuma wosamva, womwe umadyetsa mabakiteriya opindulitsa m'matumbo, umalimbikitsa mapangidwe afupikitsa mafuta acids (SCFAs), kumapangitsa thanzi lamatumbo ndikuchepetsa chiopsezo cha matenda.

Mapuloteni a Quinoa

Ma amino acid ndizomwe zimamanga mapuloteni, ndipo mapuloteni ndizomwe zimamangira minyewa yonse yathupi lathu.

Ma amino acid ena amaonedwa kuti ndi ofunikira chifukwa matupi athu sangathe kuwapanga, zomwe zimapangitsa kuti tipezeke kuchokera ku chakudya.

Ndi kulemera kowuma KinoyaPerekani mapuloteni 16%, omwe ndi apamwamba kuposa mbewu zambiri monga balere, mpunga, ndi chimanga.

KinoyaImatengedwa ngati gwero lathunthu la mapuloteni, zomwe zikutanthauza kuti imapereka ma amino acid onse asanu ndi anayi.

Amino acid nthawi zambiri amasowa muzomera lysine ndi mkulu kwambiri. Nthawi yomweyo mankhwala methionine ndipo ilinso ndi histidine wochuluka, zomwe zimapangitsa kuti ikhale gwero labwino kwambiri la mapuloteni opangidwa ndi zomera.

KinoyaMapuloteni ake amafanana ndi casein, mapuloteni apamwamba kwambiri a mkaka.

Kinoya Ndiwopanda gilateni motero ndiwoyenera kwa anthu omwe ali ndi vuto la gluteni.

Mafuta a Quinoa

100 magalamu ophika Kinoya amapereka pafupifupi 2 magalamu a mafuta.

Zofanana ndi mbewu zina, mafuta a quinoa makamaka palmitic acid, oleic asidi ve linoleic acidimakhala ndi khungu.

Mavitamini ndi Minerals mu Quinoa

KinoyaNdi gwero labwino la antioxidants ndi mchere, lomwe limapereka magnesiamu, chitsulo, fiber ndi zinki kuposa mbewu zambiri wamba.

pano KinoyaMavitamini ndi minerals ambiri mu:

Manganese

Amapezeka mumbiri mumbewu zonse, mcherewu ndi wofunikira kuti kagayidwe, kukula ndi chitukuko.

phosphorous

Nthawi zambiri amapezeka muzakudya zokhala ndi mapuloteni, mcherewu ndi wofunikira kuti mafupa akhale ndi thanzi labwino komanso minyewa yosiyanasiyana ya thupi.

zamkuwa

Mkuwa ndi wofunikira pa thanzi la mtima.

Folate

Imodzi mwa mavitamini a B, folate ndiyofunikira pakugwira ntchito kwa maselo ndi kukula kwa minofu ndipo imawonedwa kuti ndi yofunika kwambiri kwa amayi apakati.

chitsulo

Mchere wofunikirawu umagwira ntchito zambiri zofunika m'thupi lathu, monga kunyamula mpweya m'maselo ofiira a magazi.

mankhwala enaake a

Magnesium ndiyofunikira pamachitidwe ambiri m'thupi lathu.

nthaka

Mcherewu ndi wofunikira pa thanzi lonse ndipo umagwira nawo ntchito zambiri zamakina m'thupi lathu.

Zomera Zina Zomwe Zimapezeka ku Quinoa

Kinoyalili ndi mankhwala ambiri a zomera omwe amathandizira kukoma kwake ndi thanzi lake:

saponins

Izi zimamera glycosides mbewu za quinoaAmachiteteza ku tizilombo ndi zoopsa zina. Zimakhala zowawa ndipo nthawi zambiri zimawonongeka ndi kuviika, kuchapa kapena kuwotcha musanaphike.

quercetin

Polyphenol antioxidant wamphamvuyu amatha kuteteza ku matenda osiyanasiyana, kuphatikiza matenda amtima, osteoporosis, ndi mitundu ina ya khansa.

Kaempferol

Polyphenol antioxidant iyi imatha kuchepetsa chiopsezo cha matenda osatha, kuphatikiza khansa.

squalene

Kalambulabwalo wa ma steroids amagwiranso ntchito ngati antioxidant m'thupi.

Phytic acid

Izi antinutrient amachepetsa kuyamwa kwa mchere monga chitsulo ndi zinki. Phytic acidakhoza kuchepetsedwa ndi kuviika kapena kumera quinoa musanaphike.

oxalates

Mwa anthu okhudzidwa, amatha kumangirira ndi calcium, kuchepetsa kudya kwake ndikuwonjezera chiopsezo cha mapangidwe a miyala ya impso.

Mitundu yowawa ya quinoa imakhala ndi ma antioxidants ambiri kuposa mitundu yokoma, koma onsewa ndi magwero abwino a antioxidants ndi mchere.

Kodi Ubwino wa Quinoa Ndi Chiyani?

Muli mankhwala a zomera monga quercetin ndi kaempferol

Mitundu iwiriyi ya zomera, yomwe imadziwika kuti imakhala ndi zotsatira zopindulitsa pa thanzi, imapezeka mochuluka mu quinoa. amafanana ndi kiranberi quercetin Ndipamwamba kuposa zakudya zomwe zili ndi zake.

Zomera zofunikira izi zapezeka kuti zili ndi anti-yotupa, antiviral, anti-cancer ndi anti-depressant m'maphunziro a nyama.

Ili ndi fiber yambiri kuposa mbewu zambiri

KinoyaUbwino winanso wofunikira ndikuti umakhala ndi fiber yambiri. Lili ndi 17-27 magalamu a fiber pa chikho, chomwe chiri kuwirikiza kawiri mtengo wa mbewu zambiri.

Makamaka yophika KinoyaIlinso ndi fiber yambiri, yomwe imathandiza kuyamwa madzi ochulukirapo.

Zina mwa fiber ndi mtundu wa fiber wotchedwa soluble fiber, womwe umathandiza kuchepetsa shuga wa magazi, kuchepetsa mafuta m'thupi, kuonjezera kukhuta ndikuthandizira kuchepetsa thupi.

Ndi chakudya chabwino kwambiri kwa iwo omwe ali ndi chidwi cha gluten.

Kinoya Sizinthu zochepetsera gluten kapena kuchotsedwa monga zakudya zina. Mwachilengedwe wopanda gluten.

Lili ndi mapuloteni ambiri komanso ma amino acid ofunika

Mapuloteni amapangidwa kuchokera ku amino acid. Zina zimatchedwa kuti ndizofunikira chifukwa sitingathe kuzipanga ndipo tiyenera kuzipeza mothandizidwa ndi chakudya. Ngati chakudya chili ndi ma amino acid onse ofunikira, chimatengedwa ngati mapuloteni athunthu.

Mu zakudya zambiri zomeralysineMa amino acid ena ofunikira monga ” akusowa. Koma quinoa ndi zosiyana. Chifukwa lili ndi zonse zofunika amino zidulo. Choncho, ndi gwero labwino kwambiri la mapuloteni. Lili ndi mapuloteni ambiri kuposa mbewu zambiri.

Ndi 8 magalamu a mapuloteni abwino pa kapu, ndi gwero labwino kwambiri la mapuloteni opangidwa ndi zomera kwa omwe amadya masamba.

Ili ndi index yotsika ya glycemic yomwe imathandizira kuwongolera shuga.

glycemic indexMuyeso wa momwe zakudya zimakwezera shuga m'magazi mwachangu. Amadziwika kuti kudya zakudya zokhala ndi index yayikulu ya glycemic kumatha kulimbikitsa njala ndikupangitsa kunenepa kwambiri.. Zakudya izi zimayambitsa matenda a shuga amtundu wa 2 komanso matenda amtima osatha.

glycemic index ya quinoa Ndi 52 ndipo ili m'gulu lazakudya zochepa za glycemic index. Komabe, ziyenera kukumbukiridwa kuti kuchuluka kwa ma carbohydrate ndi okwera.

Lili ndi mchere wofunikira monga chitsulo ndi magnesium

Quinoa imakhala ndi chitsulo, magnesium, nthaka ndi potaziyamu. Komabe, pali vuto; Lilinso ndi chinthu chotchedwa phytic acid, chomwe chimachepetsa kuyamwa kwa mcherewu. Ngati muviika quinoa musanaphike, kuchuluka kwa phytic acid kumachepa.

Imakhala ndi zotsatira zabwino pa thanzi la metabolic

Poganizira kuti ili ndi michere yambiri yopindulitsa, sizodabwitsa kuti quinoa imathandizira thanzi la metabolism.

Kafukufuku wasonyeza kuti quinoa imachepetsa kwambiri shuga wamagazi, insulini ndi triglyceride. Zapezekanso kuti zimalepheretsa zotsatira zoyipa za fructose. 

Lili ndi ma antioxidants ambiri

Antioxidants amalimbana ndi ukalamba ndi matenda ambiri poletsa ma free radicals. Kinoya ali ndi ma antioxidants ambiri.

amachiza matenda a shuga

Quinoa ili ndi magnesium, yomwe imayendetsa shuga. Odwala matenda ashuga amatha kugwiritsa ntchito ngati chowonjezera chopatsa thanzi. mankhwala enaake aImawongolera kuchuluka kwa shuga pothandizira kutulutsa kwa insulin.

Amaletsa kudzimbidwa

Chifukwa cha fiber yake, imakhala yothandiza pa kudzimbidwa. Ulusi umenewu umathandizira kuti chakudya chidutse m’matumbo.

zabwino za mphumu

Zimathandizanso kuchepetsa matenda a m'mapapo. Kinoya Ndi yabwino kwa mphumu chifukwa chokhala ndi riboflavin, yomwe imakhala ndi gawo lopumula pamitsempha yopita kumapapu.

Imawongolera cholesterol

Chifukwa cha ulusi womwe uli mkati mwake, zimathandizira kuwongolera kuchuluka kwa cholesterol.

Amachepetsa mutu waching'alang'ala

Nthawi zina kusowa kwa magnesium m'thupi kungayambitse mutu waching'alang'ala. KinoyaMagnesium yomwe ili mmenemo imathandiza kupewa izi.

Amapereka kusinthika kwa minofu

Kinoya Chifukwa cha lysine, imapanganso maselo owonongeka a khungu ndi minofu. Amagwiritsidwa ntchito pochiza misozi ya ligament ndi mabala a pakhungu.

Imasinthasintha kuthamanga kwa magazi

KinoyaKukhalapo kwa riboflavin mkati mwake kumakhudza mitsempha yamagazi. Amaperekanso mphamvu pochepetsa kupsinjika m'thupi.

amapereka mphamvu

KinoyaMavitamini ndi mchere omwe ali mmenemo amapereka mphamvu. Imawonjezera kuchuluka kwa metabolic. Popeza ilibe gluteni, ndi gwero lalikulu la chakudya kwa iwo omwe ali ndi ziwengo za gluten.

Kodi Quinoa Amachepa Thupi?

Kuti muchepetse thupi, ma calories ochepa amafunikira kuposa kuwotchedwa. Zakudya zina zimathandizira izi pochepetsa chilakolako. Kinoya Ndi chakudya chokhala ndi zinthu izi.

Kuchuluka kwa mapuloteni kumathandizira kagayidwe kachakudya ndikuchepetsa chilakolako. Zomwe zili ndi fiber zambiri zimachulukitsa satiety ndipo zimathandiza kudya ma calories ochepa. 

Ubwino wa Quinoa pa Khungu

Amachepetsa kuvulala pakhungu

Kinoya kolajeni Lili ndi mankhwala otchedwa lysine omwe amathandiza kupanga lysine, zomwe zimathandiza kuti mabala achire mwamsanga.

Zimakupangitsani kuti muwoneke wamng'ono

Ili ndi mphamvu zolimbitsa chifukwa cha collagen synthesis. Pawiri ya riboflavin yomwe ili mkati mwake imawononga matumba apansi pa maso.

Amathandiza kuchepetsa ziphuphu zakumaso

Kinoya, ziphuphu zakumaso Amachepetsa kupanga mankhwala okhudzana ndi Amaletsa ziphuphu chifukwa cha sebum yake.

Ubwino wa Tsitsi la Quinoa

Zothandiza popewa dandruff

KinoyaMchere wachitsulo ndi phosphorous, womwe umapezeka wambiri, umanyowetsa ndi kuyeretsa khungu. Mwa njira iyi, dandruff sikuti imachotsedwa pamutu, komanso mapangidwe a dandruff amapewa.

Imagwira ntchito ngati chotsitsimula tsitsi

KinoyaLili ndi mavitamini osiyanasiyana ndi mchere. Chifukwa cha mtundu wa amino acid womwe uli m'kati mwake, umalimbitsa tsitsi ndikupangitsa kuti tsitsi likhale lolimba. Mwanjira iyi, imakhala ngati tonic yatsitsi ikagwiritsidwa ntchito tsiku ndi tsiku.

Zimalepheretsa kutayika tsitsi

Chifukwa cha ma amino acid omwe ali mkati mwake, amathandizira kukula kwa tsitsi podyetsa tsitsi. Kuthothoka tsitsiAmapereka voliyumu ku tsitsi poyimitsa

Momwe Mungasankhire ndi Kusunga Quinoa?

Kinoya Mbeu nthawi zambiri zimagulitsidwa m'mapaketi otsekera mpweya kapena m'mitsuko. Ambiri kupezeka mtundu wa quinoa ndi woyera koma m’malo ena akuda ndi tricolor quinoa mbewu ziliponso.

kusankha

- Kinoya Pogula, sankhani mbewu zabwino ndi zouma. Ayenera kuwoneka ndi kununkhiza mwatsopano.

- Zopakidwa bwino komanso zosindikizidwa bwino kuti zitsimikizire kukhala zatsopano komanso moyo wa alumali Kinoya kugula.

Yosungirako

- Sungani tirigu pamalo ozizira, owuma m'chidebe chopanda mpweya komanso chivindikiro chothina bwino. Chidebe chotsekedwa bwino ndi chofunikira kuti chikhale chokhazikika komanso kuchepetsa mwayi wogwidwa. Mwanjira imeneyi, zimakhala zatsopano kwa miyezi ingapo kapena kupitirira chaka chimodzi zikasungidwa kutali ndi kuwala kwa dzuwa ndi kutentha.

- kuphika Kinoyaamawonetsa kuwonongeka kwa kapangidwe kake ndipo amakhala nkhungu akawonongeka. Zophika KinoyaMusalole kuti ikhale pa kutentha kwapakati kwa maola awiri.

Momwe mungagwiritsire ntchito Quinoa?

Kinoya Ndi phala lomwe ndi losavuta kukonzekera ndikugwiritsa ntchito. Mutha kuzipeza m'masitolo ogulitsa zakudya kapena masitolo akuluakulu. KinoyaMalingana ndi mtundu wa chakudya, tikulimbikitsidwa kuchitsuka bwino kuti chisakhale ndi kukoma kowawa.

Kodi Zotsatira Zake za Quinoa Ndi Chiyani?

Mavuto am'mimba

Kinoya Chifukwa chakuti ili ndi fiber yambiri, kudya kwambiri kungayambitse mpweya, kutupa ndi kutsegula m'mimba. Izi ndi zoona makamaka ngati simunazolowere kudya zakudya zamtundu wambiri.

Mwala wa impso

Kinoyalili ndi kuchuluka kwa oxalic acid. Ngakhale kuti asidiyu amatulutsidwa mumkodzo, amatha kumanganso ndi calcium ndikupanga miyala ya impso mwa anthu omwe ali ndi vuto. 

Chifukwa;

KinoyaLili ndi michere yambiri kuposa mbewu zina zambiri ndipo lili ndi mapuloteni apamwamba kwambiri. Lili ndi mavitamini ambiri, mchere ndi zomera, komanso antioxidants.

Kinoya Ndiwopanda gluteni ndipo amatha kuthandiza kuchepetsa shuga wamagazi ndikuchepetsa thupi.