Ndezvipi Zvakanakira Red Quinoa? Super Nutrient Content

Chikafu chave chichizivikanwa kwemakore anopfuura 5000 uye chakawedzera mukurumbira mumakore achangopfuura. quinoa. Zvechokwadi, mazano ekutengesa ane simba guru pane izvi. Kuziviswa kweUnited Nations kwegore ra2013 segore repasi rose requinoa zvakare kune chekuita pakuzivikanwa kwayo pasi rose. Asi chikuru chinokanganisa chikafu chequinoa.

Quinoa, iyo inonzi pseudo-grain, ine huwandu hwakawanda hwefiber, mavitamini, zvicherwa uye antioxidants. Iyo zvakare yakanaka sosi yeprotein uye yakasarudzika gluten-isina. Nechinhu ichi, ndiyo inonyanya kukosha chikafu kune vese varimi uye avo vasingadyi gluten.

Quinoa inouya nemavara akasiyana sechena, dema uye tsvuku. Imwe yemhando dzakanyanya kudyiwa inyaya yechinyorwa chedu. red quinoa...

Chii chinonzi red quinoa?

red quinoa, chirimwa chinobva kuSouth America chenopodium Inowanikwa kubva kuquinoa.

Zvisina kubikwa red quinoa, Inotaridzika yakatsetseka uye yakaonda. Kana yabikwa, inotutuma kuita tunhu tudiki. red quinoa dzimwe nguva inogona kuva yepepuru muruvara.

Nekuti zvakajairika gluten-isina chirwere chechiliac kana avo vane gluten sensivity vanogona kuidya zviri nyore. 

Nutritional value ye red quinoa

red quinoa Yakapfuma mufiber, protein uye akawanda akakosha mavhitamini nemamineral. Kunyanya, yakanaka manganese, Mhangura, phosphorus ve magnesium source.

Imwe ndiro (185 gramu) yakabikwa red quinoaZvokudya zvayo zvinovaka muviri ndezvizvi: 

Calories: 222

Mapuroteni: 8 gramu

Carbs: 40 gramu

Fiber: 5 gramu

Shuga: 2 magiramu

Mafuta: 4 gramu

Manganese: 51% yeDaily Value (DV)

Mhangura: 40% yeDV

Phosphorus: 40% yeDV

Magnesium: 28% yeDV

Folate: 19% yeDV

Zinc: 18% yeDV

Iron: 15% yeDV 

Pfumbamwe amino acid inokosha Quinoa ndechimwe chezvishoma zvekudya zvezvirimwa zvine zvese. Nokuti, red quinoaInofungidzirwa kuva puroteni yakakwana.

red quinoa macalorie uye zvinovaka muviri zvakaenzana nequinoa yemamwe mavara. Chinhu chayo chinosiyanisa ndechekusangana kwemiti yemiti. Mishonga yemiti inonzi betalain inopa quinoa ruvara rwayo rutsvuku.

Ndezvipi Zvakanakira Red Quinoa?

Yakapfuma antioxidant yemukati

• Pasinei nemuvara wayo, quinoa inzvimbo yakanaka ye antioxidants. 
• Iyo ine yakanyanya antioxidant simba pakati pemhando dzequinoa. red quinoa.
• Inonyanya kupfuma mu flavonoids, mishonga yemiti ine antioxidant, anti-inflammatory uye cancer-protective properties.

red quinoaIyo flavonoids uye mabhenefiti ayo ndeaya anotevera:

• Kaempferol: Iyi antioxidant inoderedza njodzi yezvirwere zvisingaperi senge chirwere chemoyo uye mamwe magomarara. 
• Quercetin: quercetinInodzivirira kuzvirwere zvakaita seParkinson's disease, chirwere chemwoyo, osteoporosis nedzimwe mhando dzegomarara.

Kudzivirira chirwere chemoyo

• red quinoaBetalains inoita basa rakakosha muhutano hwemoyo. Inodzivirirawo hutano hwemoyo nekuda kwezviyo zvayo.
• kudya zviyo, chirwere chemoyoinoderedza njodzi yekufa negomarara uye kufutisa.

Fiber yakawanda

• red quinoaine fiber yakawanda. Iine zvose insoluble uye soluble fiber.
• Soluble fiber inotora mvura uye inoshanduka kuita gel-sechinhu panguva yekugaya. Nechinhu ichi, chinopa kunzwa kwekuguta. Inovandudza hutano hwemoyo nekudzikisa cholesterol.
• Insoluble fiber inobatsira kuchengetedza hutano hwematumbo uye inoita basa mukudzivirira chirwere cheshuga. 

Red quinoa uye kuora muviri

• Kutenda kune ayo mapuroteni uye fiber zvirimo red quinoaZvinoita kuti unzwe wakaguta kwenguva refu.
• Kuonda Red Quinoakana chimwe chikonzero nei zvichibatsira; ghrelinIine mhedzisiro yakanaka pamahomoni anoita basa mukuda kudya, senge peptide YY uye insulin.

kurwisa cancer

• red quinoaIine maitiro ekurwisa cancer sezvo ichidzivirira muviri kubva kune mahara radicals.
• red quinoa Iinewo antioxidant quercetin, iyo inogona kubatsira kudzivirira kupararira kwemamwe maseru egomarara. 

ura hutano

• red quinoa, Inoshanda se prebiotic. PrebioticsInoita sehuni yebhakitiriya inobatsira inogara mumatumbo edu.
• Prebiotics inotsigira hutano hwehutu nekuenzanisa mabhakitiriya akanaka uye akaipa mumatumbo.

Utano hwemapfupa

• Manganese, magnesium uye phosphorus content nekuda kwe red quinoainodzivirira osteoporosis.
• Mhando inovandudza hutano hwemapfupa omega 3 fatty acid Iyo zvakare yakapfuma muALA.

Chirwere cheshuga

• Kudya chikafu chine manganese chinoderedza njodzi yechirwere cheshuga nekuenzanisa shuga yemuropa.

gluten pasina

• red quinoa haina gluten. Saka, chirwere chechiliac kana gluten kusashivirira Vanhu vanogona kudya vaine rugare rwepfungwa.

Nzira yekudya sei red quinoa?

red quinoaZvinovaka muviri kupfuura mamwe marudzi. Ndiyo inonyanya kushandiswa yakasiyana-siyana mumasaladhi. Iwe unogona zvakare kuishandisa pachinzvimbo chemupunga mupilaf.

red quinoa Yakagadzirirwa zvakafanana kune mamwe marudzi. Fashaidza kapu imwe (1 gramu) yequinoa tsvuku uchishandisa makapu maviri (170 ml) emvura. Kazhinji inobikwa mumvura pachiyero che2: 470 nehuwandu. 

Ndezvipi zvinokuvadza zvequinoa tsvuku?

• Vamwe vanhu vanogona kunge vaine allergic kune quinoa. Vanhu ava vanogona kuona allergic zviratidzo zvakadai sekurwadziwa kwemudumbu, kukwenya kweganda kana kuputika kweganda.
• Vamwe vanonzwa kune saponins inowanikwa muquinoa. Muchiitiko ichi, sora quinoa mumvura kwemaminitsi makumi matatu uye usuke zvakakwana usati wabika kuti uderedze saponin zvayo.