Chii chinonzi Quinoa, Chii Chinoita? Benefits, Kukuvadza, Nutritional Value

Quinoaimhando yezviyo zvinokura muSouth America kwemazana emakore hapana akazviona. 

Vakanga vasiri vekuSouth America vakacherechedza zviyo izvi, zvakaonekwa nevanhu vanogara kune dzimwe nyika uye zvakanzi superfood.

Avo vanoziva nezvehutano vanochengeta uye vanodya quinoa munzvimbo yakakosha. Kune vasingazive "quinoa inorevei, madyiro, yakanakira chii", "zvekuita nequinoa", "Benefits uye kukuvadza kwequinoa", "Quinoa values", "Quinoa protein uye carbohydrate ratio" Ngatipei ruzivo nezve.

Chii chinonzi Quinoa?

QuinoaNdiyo mbeu ye "Chenopodium quinoa" chirimwa. Makore 7000 XNUMX apfuura, quinoa yakarimwa kuti idyiwe muAndes yaidavirwa kuva inoyera. Kunyange zvazvo yava kuzivikanwa uye kurimwa munyika yose, yakawanda yacho inogadzirwa muBolivia nePeru. 

Izvo zvine hutano hwepamusoro uye hutano hunobatsira zvakazivikanwa kubvira 2013 yakasarudzwa se "International Year of Quinoa" neUnited Nations.

QuinoaChimwe chezvikonzero nei chakakurumbira ndechekuti imbeu isina gluten. Avo vane chirwere chechiliac uye gorosi allergy vanogona kuidya zviri nyore. 

Ndedzipi Mhando dzeQuinoa?

Kune marudzi anopfuura 3000, akanyanya kukura uye akakurumbira marudzi machena, madema uye red quinoandizvo. Kune zvakare matatu mavara akasiyana ayo ari musanganiswa weese matatu. White quinoa ndiyo inonyanya kudyiwa pakati pavo.

Nutrition content yequinoa inosiyana neruvara. Imwe ongororo yakaongorora marudzi matsvuku, matema, uye machena yakawana kuti nepo quinoa nhema yaive nemafuta akaderera, yaive nepamusoro-soro yeomega-3 fatty acids uye carotenoids.

Tsvuku uye dema quinoa Vitamin E kukosha kwayo kunenge kaviri kune yechena. Chidzidzo chimwechete chakaongorora iyo antioxidant yemukati yakawana kuti kusviba kweruvara, kunowedzera iyo antioxidant kugona.

Nutritional Kukosha kweQuinoa

Yakabikwa quinoa Iine 71,6% mvura, 21,3% macarbohydrates, 4,4% mapuroteni uye 1,92% mafuta. Kapu imwe (185 gramu) yequinoa yakabikwa ine 222 macalorie. 100 gramu yakabikwa zvinovaka muviri zvequinoa zviri sezvinotevera:

Calories: 120

Mvura: 72%

Mapuroteni: 4.4 gramu

Carbs: 21,3 gramu

Shuga: 0,9 magiramu

Fiber: 2,8 gramu

Mafuta: 1,9 gramu

Quinoa Carbohydrate Kukosha

makabhohaidhiretsiinoita 21% yequinoa yakabikwa.

Inenge 83% yemacarbohydrates is starch. Zvimwe zvacho zvinosanganisira fiber uye shuga shoma (4%), semuenzaniso maltose, galactose uye ribose.

QuinoaIyo ine yakaderera glycemic index (GI) mamakisi makumi mashanu nenhatu, zvinoreva kuti haizokonzerese kukurumidza kukwira kweshuga yeropa.

Quinoa Fiber Content

quinoa yakabikwaIcho chitubu chiri nani chefayibha pane zvese zviri zviviri mupunga webrown uye yero chibage.

Fiber, quinoa yakabikwaInoumba 10% yehuremu hwakaoma hwepulp uye 80-90% yeiyi insoluble fibers seselulosi.

Insoluble fiber yakabatanidzwa nekuderedza njodzi yechirwere cheshuga.

Zvakare, imwe yeinsoluble fiber inogona kuvirisa muura senge soluble fiber, ichidyisa mabhakitiriya ane hushamwari.

Quinoa inopawo starch inopikisa, iyo inodyisa mabhakitiriya anobatsira mumatumbo, inokurudzira kuumbwa kwe-short-chain chain fatty acids (SCFAs), inovandudza hutano hwematumbo uye inoderedza dambudziko rechirwere.

Quinoa Protein Content

Amino acids ndiwo matombo ekuvaka emapuroteni, uye mapuroteni ndiwo anovaka matishu ese ari mumuviri wedu.

Mamwe maamino acids anoonekwa seakakosha nekuti miviri yedu haigone kuaburitsa, zvichiita kuti zvive zvakakosha kuti tiwane kubva mukudya.

Nehuremu hwakaoma quinoaIpa 16% mapuroteni, ayo akakwirira kudarika zviyo zvakawanda zvakadai sebhari, mupunga, uye chibage.

QuinoaInoonekwa seyakazara mapuroteni sosi, zvinoreva kuti inopa ese mapfumbamwe akakosha amino acids.

Amino acid inowanzoshaikwa mumiti lysine yakakwirira kwazvo. Panguva imwe methionine uye zvakare yakapfuma mu histidine, ichiita kuti ive yakanaka sosi yezvirimwa-based protein.

QuinoaHunhu hwayo hweprotein hunofananidzwa necasein, iyo yepamusoro-soro protein muzvigadzirwa zvemukaka.

Quinoa Iyo haina gluten-isina uye saka yakakodzera kune vanhu vanonzwa kana allergic kune gluten.

Quinoa Fat Content

100 gramu yakabikwa quinoa inopa anenge 2 magiramu emafuta.

Zvakafanana nezvimwe zviyo, quinoa mafuta kunyanya palmitic acid, oleic acid ve linoleic asidhiinosanganisira ganda.

Vitamine uye Minerals muQuinoa

QuinoaIyo yakanaka sosi ye antioxidants nemaminerari, ichipa yakawanda magnesium, iron, faibha uye zinc pane akawanda akajairika tsanga.

pano quinoaMavitamini makuru nemaminerari mu:

Manganese

Inowanikwa muhuwandu hwakawanda muzviyo zvakakwana, iyi trace mineral yakakosha kune metabolism, kukura uye kukura.

phosphorus

Kazhinji inowanikwa mune zvekudya zvine mapuroteni, iyi mineral yakakosha kune hutano hwemapfupa uye akasiyana matishu emuviri.

mhangura

Mhangura inokosha pahutano hwemwoyo.

Folate

Imwe yevhithamini B, folate yakakosha pakushanda kwesero uye kukura kwetishu uye inoonekwa zvakanyanya kukosha kune vakadzi vane pamuviri.

Demir

Iyi mineral yakakosha inoita mabasa mazhinji akakosha mumuviri wedu, sekutakura oxygen mumasero matsvuku eropa.

magnesium

Magnesium yakakosha kune akawanda maitiro mumuviri wedu.

zen'e

Iyi mineral yakakosha kune hutano hwese uye inotora chikamu mune akawanda emakemikari maitiro mumuviri wedu.

Mamwe Mishonga Yemiti Inowanikwa muQuinoa

Quinoaine zvakawanda zvinomera zvinosanganiswa zvinobatsira mukunaka kwayo uye hutano hunobatsira:

saponins

Izvi zvinomera glycosides quinoa mbeuInoidzivirira kubva kuzvipembenene nezvimwe zvinotyisidzira. Inovava uye inowanzoparadzwa nekunyorova, kuwacha kana kugochwa isati yabikwa.

quercetin

Iyi ine simba polyphenol antioxidant inogona kubatsira kudzivirira kubva kune dzakasiyana siyana zvirwere, kusanganisira chirwere chemoyo, osteoporosis, uye mamwe marudzi egomarara.

Kaempferol

Iyi polyphenol antioxidant inogona kuderedza njodzi yezvirwere zvisingaperi, kusanganisira cancer.

squalene

Iyi inotangira steroids inoshandawo se antioxidant mumuviri.

Phytic acid

Ichi chinoramba chichideredza kutorwa kwezvicherwa zvakaita se iron uye zinc. Phytic acidinogona kuderedzwa nekunyorova kana kumera quinoa isati yabikwa.

oxalates

Mune vanhu vane hanya, inogona kusunga ne calcium, kuderedza kutora kwayo uye kuwedzera njodzi yekuumbwa kwematombo eitsvo.

Bitter quinoa mhando dzakapfuma mune antioxidants pane inotapira marudzi, asi ese ari maviri masosi akanaka e antioxidants nemaminerari.

Ndezvipi Zvakanakira Quinoa?

Ine zvinomera zvinomera zvakaita sequercetin uye kaempferol

Iyi miviri miviri yemiti, inozivikanwa kuva nemigumisiro inobatsira pahutano, inowanikwa muhuwandu hwakawanda muquinoa. zvinowanzoitika secranberry quercetin Yakatokwirira kudarika chikafu chine zvirimo.

Izvi zvakakosha zvinomera zvinomera zvakawanikwa zvine anti-inflammatory, antiviral, anti-cancer uye anti-depressant mhedzisiro muzvidzidzo zvemhuka.

Iine fiber yakakwira kupfuura zviyo zvakawanda

QuinoaImwe bhenefiti yakakosha ndeyekuti ine yakakwira fiber yemukati. Iine 17-27 magiramu e fiber pamukombe, iyo inopeta kaviri kukosha kwezviyo zvakawanda.

Kunyanya yakabikwa quinoaIyo inewo yakawanda fiber, iyo inobatsira kutora yakawandisa mvura.

Imwe fiber imhando yefiber inonzi soluble fiber, iyo inobatsira kuderedza mazinga eshuga, kuderedza cholesterol, kuwedzera satiety uye kubatsira kuderedza uremu.

Icho chikafu chakanakisa kune avo vane gluten senitivity.

Quinoa Haisi gluten-yakaderedzwa kana kubviswa chigadzirwa sezvimwe zvekudya. Zvakasikwa gluten isina.

Iine mapuroteni akakwirira uye yakakosha amino acids

Protein inogadzirwa kubva kumaamino acids. Mamwe anonzi akakosha nekuti hatigone kuagadzira uye tinofanira kuawana nerubatsiro rwechikafu. Kana chikafu chine ese akakosha amino acids, inoonekwa seprotein yakakwana.

Muzvokudya zvezvirimwa zvakawandalysineMamwe akakosha amino acids akadai se” haana kukwana. Asi quinoa inosiyana. Nokuti ine zvose zvinokosha amino acids. Naizvozvo, inzvimbo yakanaka kwazvo yemapuroteni. Iine mapuroteni akawanda kupfuura zviyo zvakawanda.

Iine magiramu masere emhando yeprotein pamukombe, zvakare inzvimbo yakanaka kwazvo yezvirimwa-based protein yevanodya miriwo.

Iyo ine yakaderera glycemic index inopa kutonga shuga yeropa.

glycemic indexChiyero chekuti chikafu chinosimudza sei shuga yeropa nekukurumidza. Zvinozivikanwa kuti kudya chikafu chine yakakwira glycemic index kunogona kukurudzira nzara uye kuita kuti kufutisa.. Zvokudya izvi zvinokonzera chirwere cheshuga chechipiri uye zvirwere zvemoyo zvisingaperi.

Glycemic index yequinoa Iyo 52 uye ndeyechikamu cheyakaderera glycemic index chikafu. Nekudaro, zvinofanirwa kucherechedzwa kuti iyo carbohydrate yemukati yakakwira.

Iine zvicherwa zvakakosha se iron uye magnesium

Quinoa ine iron yakawanda, magnesium, zinc uye potassium. Zvisinei, pane dambudziko; Iinewo chinhu chinonzi phytic acid, chinoderedza kutorwa kwemaminerari aya. Kana iwe ukanyorovesa quinoa usati wabika, iyo phytic acid inoderera.

Iine zvinobatsira pahutano hwemetabolism

Tichifunga kuti ine huwandu hwakanyanya hwekudya kunobatsira, hazvisi netsaona kuti quinoa inovandudza hutano hwemetabolism.

Zvidzidzo zvakaratidza kuti quinoa inoderedza zvakanyanya shuga yeropa, insulin uye triglyceride mazinga. Yakawanikwawo kudzivirira kuipa kwefructose. 

Iine huwandu hwakawanda hwe antioxidants

MaAntioxidants anorwisa kuchembera uye zvirwere zvakawanda nekumisa mahara radicals. Quinoa ine huwandu hwakawanda hwe antioxidants.

anobata chirwere cheshuga

Quinoa ine magnesium, iyo inodzora chirwere cheshuga. Varwere vane chirwere cheshuga vanogona kuishandisa sechikafu chekuwedzera. magnesiumInogadzirisa chiyero cheshuga nekubatsira secretion ye insulin.

Inodzivirira kuvimbiswa

Nekuda kweiyo fiber yemukati, inoshandawo pakuzvimba. Mafibhi aya anofambisa kufamba kwechikafu nemuura.

Yakanakira asthma

Inoshandawo mukuderedza zvirwere zvekufema. Quinoa Yakanakira asima nekuda kweiyo riboflavin yemukati, ine inozorodza chimiro patsinga dzeropa kumapapu.

Inopa cholesterol control

Kutenda kune mafibers ari mukati mayo, anobatsira kudzora cholesterol mazinga.

Inobvisa migraine

Dzimwe nguva kushomeka kwe magnesium mumuviri kunogona kukonzera migraine misoro. QuinoaMagnesium irimo inobatsira kudzivirira izvi.

Inopa kuvandudzwa kwetishu

Quinoa Kutenda kune lysine, inogadzirisa masero akakuvadzwa eganda uye matishu. Inoshandiswa mukurapa ligament misodzi uye maronda eganda.

Inodzikamisa BP

QuinoaKuvapo kwe riboflavin mairi kune inozorodza mhedzisiro pamidziyo yeropa. Inopawo simba kuburikidza nekuderedza kushungurudzika mumuviri.

inopa simba

QuinoaMavhitamini nemaminerari mairi anopa simba. Inowedzera metabolic rate. Sezvo isina gluten, inzvimbo huru yekudya kune avo vane gluten allergies.

Quinoa Inoderedza Uremu Here?

Kuti uremerwe uremu, macalorie mashoma anodiwa pane kupiswa. Zvimwe zvekudya zvinofambisa izvi nekuderedza kudya. Quinoa Chikafu chine zvinhu izvi.

Iyo yakakwirira yeprotein yakakosha inomhanyisa metabolism uye inocheka chishuwo. Yayo yakakwira fiber yemukati inowedzera satiety uye inobatsira kudya mashoma macalorie. 

Benefits of Quinoa for Skin

Inoderedza kukuvara kweganda

Quinoa collagen Iine chinhu chinonzi lysine chinobatsira mukugadzirwa kwelysine, iyo inoita kuti maronda apore nekukurumidza.

Zvinoita kuti utaridzike mudiki

Iyo ine inosimbisa zvivakwa nekuda kwe collagen synthesis. Mushonga we riboflavin mune zvayo unoparadza mabhegi ari pasi peziso.

Inobatsira kuderedza mburwa

Quinoa, acne Inoderedza kugadzirwa kwemakemikari ane chekuita ne Inodzivirira mburwa nekuda kweiyo sebum yemukati.

Bvudzi Benefits of Quinoa

Kubudirira mukudzivirira dandruff

QuinoaIron uye phosphorus minerals, iyo inowanikwa muhuwandu hwakawanda, inonyorovesa uye inochenesa ganda remusoro. Nenzira iyi, dandruff haibviswi kubva mumusoro chete, asiwo kuumbwa kwedandruff kunodzivirirwa.

Inoshanda senge tonic yebvudzi

QuinoaYakapfuma mune zvakasiyana-siyana mavitamini nemaminerari. Kutenda kune rudzi rweamino acid mune zviri mukati maro, inosimbisa mafollicles ebvudzi uye inoita kuti tambo dzebvudzi dzigare. Nenzira iyi, inoshanda senge tonic yebvudzi kana ichishandiswa zuva nezuva.

Inodzivirira kurasikirwa kwebvudzi

Kutenda kune amino acids mune zvayo, inopa kukura kwebvudzi nekudyara bvudzi. Kupera kwebvudziInopa vhoriyamu kune bvudzi nekumisa iyo

Nzira yekusarudza uye kuchengeta Quinoa?

Quinoa mhodzi dzinowanzotengeswa mumapasuru kana midziyo isingapindi mhepo. Iyo inonyanya kuwanikwa rudzi rwequinoa ichena asi kune dzimwe nzvimbo nhema uye tricolor quinoa mbeu dziripowo.

sarudzo

- Quinoa Paunenge uchitenga, sarudza zviyo zvakanaka uye zvakaoma. Vanofanira kutarisa uye kunhuhwirira kutsva.

-Yakanyatso kurongedzerwa uye yakavharwa zvakanaka kuti ive nechokwadi chekutsva uye hupenyu hwesherufu quinoa buy.

Kuchengetedza

– Chengeta zviyo munzvimbo inotonhorera, yakaoma mumudziyo usingapindi mweya une chivharo chinobatirira. Mudziyo wakavharwa zvakanaka wakakosha kuchengetedza kutsva uye kuderedza mukana wekubatwa. Nenzira iyi, dzinogara dziri nyowani kwemwedzi kana kupfuura gore kana dzakachengetwa kure nechiedza chezuva nekupisa.

– yakabikwa quinoainoratidza kurasikirwa kwechimiro uye inova chavhu kana yashatiswa. Yakabikwa quinoaUsaite kuti igare pakamuri tembiricha kweanopfuura maawa maviri.

Nzira yekushandisa sei Quinoa?

Quinoa Icho chiyo chiri nyore kugadzirira uye kushandisa. Unogona kuzviwana muzvitoro zvekudya zvehutano kana masupamaketi. QuinoaZvichienderana nerudzi rwechikafu, zvinokurudzirwa kuchigeza zvakanaka kuitira kuti chisave nekuvava.

Ndezvipi Zvikonzero zveQuinoa?

Matambudziko Ekudya

Quinoa Nekuda kwekuti ine fiber yakawanda, kudya zvakanyanya kunogona kukonzera gasi, kuzvimba uye manyoka. Izvi zvinonyanya kuitika kana iwe usina kujaira kudya yakawanda fiber.

Itsvo ibwe

Quinoaine huwandu hwakasiyana hwe oxalic acid. Nepo iyi asidhi yakanyungudutswa muweti, inogona zvakare kusunga necalcium uye kugadzira matombo eitsvo muvanhu vane hanya. 

Semagumo;

QuinoaIine zvinovaka muviri kupfuura zvimwe zviyo zvakawanda uye ine mapuroteni emhando yepamusoro. Yakapfuma muvhitamini, zvicherwa uye zvinomera zvinomera, pamwe ne antioxidants.

Quinoa Iyo haina gluten-isina uye inogona kubatsira kuderedza mazinga ehuga uye kuderedza uremu.