Chii chinonzi Couscous, chinogadzirwa nei, chii chinobatsira?

Couscous Icho chikafu chinodyiwa pasi rose. Kunyangwe kazhinji ichifungidzirwa sezviyo, inogadzirwa kubva durum gorosi kana semolina hupfu. Couscous Hune humwe hutano hwakanaka.

Ndeapi Mabhenefiti eCouscous?

Yakapfuma muSelenium

Couscouschimwe chezvinhu zvakakosha zvinovaka muviri selenium mineral. mbiya couscousinopa zvinopfuura 60% yezvinokurudzirwa kudya zuva nezuva.

Selenium iminerari yakakosha ine hutano hwakawanda. Iyo ine simba antioxidant inobatsira muviri kugadzirisa masero akakuvadzwa uye kuderedza kuzvimba.

Inoitawo basa muhutano hwethyroid. Kuti thyroid gland ishande zvakanaka, inobatsira pakugadzirwa kwehomoni uye inodzivirira kubva pakukuvadzwa.

CouscousIyo selenium mutachi inobatsira kudzikisa njodzi yechirwere chemoyo nekudzikisa kuzvimba uye oxidative kusagadzikana mumuviri.

Iyo antioxidant basa inobatsirawo kuderedza plaque uye LDL cholesterol deposition mutsinga nemadziro.

Inobatsira kuderedza njodzi yegomarara

Couscoustora selenium, njodzi yekenza inogona kubatsira kuderedza Kuongororwa kwezvidzidzo zve350.000 zvinosanganisira vanhu vanopfuura 69 zvakaratidza kuti kuwana selenium yakakwirira yeropa nekudya zvokudya zvine selenium pane kutora zvimwe zvinowedzera zvinogona kudzivirira kune dzimwe kenza.

Zvimwe zvidzidzo zvakabatanidza kushomeka kweselenium zvakanyanya kune njodzi yakawedzera yekenza yeprostate. Zvisinei, zvakacherechedzwawo kuti kushandisa selenium yakakwana, pamwe chete nevhitamini C neE, kunoderedza ngozi yekenza yemapapu muvasvuti.

Inosimbisa immune system

CouscousSelenium inopa rubatsiro kune immune system. Iyi antioxidant inobatsira kuderedza kuzvimba uye kuwedzera kusadzivirirwa nekudzikisira oxidative kusagadzikana mumuviri.

Zvidzidzo zvakaratidza kuti kuwedzera kweropa kwe selenium kunowedzera mhinduro yemuviri, nepo kushomeka kunogona kukanganisa maseru ekudzivirira uye basa ravo.

Selenium inoitawo basa rekuzadzazve mavhitaminzi C uye E, ayo anobatsira kusimudzira kushanda kwesimba rekudzivirira zvirwere.

Iyo yakanaka sosi yezvinomera-based protein

Inenge 16-20% yemuviri wedu inoumbwa nemapuroteni akaumbwa nemaamino acids. Amino acids inobatanidzwa mune inenge yese metabolic process mumuviri wedu.

Zvakakosha kudya mapuroteni kubva kumhuka nezvirimwa. CouscousIyo yakanaka sosi yechirimwa-based protein, ichipa 6 magiramu eprotein pane imwe-kapu inoshumira.

Yeuka kuti puroteni yemhuka ine zvose zvinokosha amino acids izvo muviri wedu usingagoni kubudisa, uye ipuroteni yakakwana.

Mapuroteni ane zvirimwa anongori neamino acid akakosha uye anoonekwa seasina kukwana, kunze kwesoya nequinoa.

Kudyara-based protein yakakosha mukudya kwemuriwo uye vegan, saka couscous kudya kwemiriwo Ndiyo yakanyanya kufanirwa sarudzo yekudya

Nekudaro, inofanirwa kusanganiswa nemamwe mapuroteni ezvirimwa kuti uve nechokwadi chekuti unowana ese akakosha amino acids. Chikafu chine mapuroteni ane zvirimwa zvinoderedza njodzi yechirwere chemoyo, sitiroko uye kenza.

Inogona kubatsira kuderedza uremu

Mupunga uye quinoa zvichienzaniswa nezviyo zvakadai macalorie ari mucouscous yakaderera. Kapu imwe couscous Iine asingasviki mazana maviri emacalorie.

Couscous zvakare yakapfuma muprotein yegorosi kana chikafu chezviyo.

Yakabikwa couscousNemagiramu matanhatu pamukombe, yakakwirira muprotein kupfuura mamwe akawanda pastas kana zviyo zvakagadzikiswa.

Protein nefiber zvirimo zvinoshanda pamwechete kuti zvinonoke kugayiwa uye zvinogona kubatsira kudzivirira kudya uye nzara kwemaawa mushure mekudya.

Protein uye fiber, izvi zviviri zvakakosha zvinovaka muviri, ndiwo mahomoni enzara anoita kuti unzwe nzara. ghrelin hormoneInobatsira kuibvisa.

Zvakare, kudya mapuroteni kunopa yakakwira metabolic rate, zvichireva kuti unogona kupisa macalorie akawanda mushure mekudya. 

Inochengetedza mazinga eshuga muhutano hwehutano

Iko kusanganiswa kwefiber uye mapuroteni muchikafu kunobatsira kuchengetedza hutano hwehuga hweropa.

Ropa shuga spikes inoitika kana shuga yeropa ichikwira nekukurumidza uye inodonha mushure mekudya. Munguva pfupi, izvi zvinogona kukonzera manzwiro ekuneta uye kunyange nzara.

Mukufamba kwenguva, huwandu hweshuga hweropa hunokanganisa kukwanisa kwemuviri kunyatsoderedza shuga yeropa. Izvi zvinogona kukuisa panjodzi yechirwere cheshuga.

CouscousIine magiramu maviri efiber pamukombe uye ine mwero glycemic index kukosha kwe2 points. Izvi zvinofananidzwa nemamwe macarbohydrates, couscouszvinoreva kuti hupfu hunokanganisa shuga yeropa zvine mwero.

Iyo fiber uye mapuroteni emukati anoshanda pamwechete kubatsira kudzikisa shuga yeropa uye spikes mushure mekudya.

Imwe fiber mucouscous inonyungudika mumvura kuita gel-sechinhu chinononoka kunyura muura.

Nekudaro, zvinotora nguva yakareba kupisa mapuroteni panguva yekugaya. Nokudaro, inogona kubatsira kuchengetedza shuga yeropa yakagadzikana uye inodonha mushure mekudya.

Madyiro eCouscous

CouscousSezvo inogadzirwa kubva muupfu hwegorosi, inowanzoonekwa seimwe nzira ine hutano kune pasta. Mamwe marudzi epasta anowanzo kucheneswa.

Yakabikwa, couscous yakareruka uye ine fluffy. Uyezve, inowanzotora kunaka kwezvimwe zvinhu. Couscous Inogona kuwedzerwa kumasaladhi uye soups kana kushandiswa sechidimbu chekudya nenyama nemiriwo.

Ndezvipi Kukuvadza kweCouscous?

Couscous Kunyange iine zvimwe zvakakosha zvinovaka muviri, pane mamwe mamiriro anofanirwa kuzivikanwa uye kutariswa asati adya.

Couscous ine gluten

CouscousIine gluten sezvo inogadzirwa kubva semolina hupfu. Iyi iguten allergy kana gluten kusashivirira Hazvina kukodzera kune avo.

1% chete yevanhu chirwere chechiliac Kunyange zvazvo vanhu vane inozivikanwa gluten allergies, 0,5-13% yevanhu inofungidzirwa kuva isina-celiac gluten senitivity. Nokuti, idya couscous zvinogona kukuvadza vanhu ava.

Kunowedzera shuga yeropa kune vamwe

CouscousKunyange iine mapuroteni nefiber, zvine shuga yeropa-kudzikisa mhedzisiro, iwo akanyanya kukwira mumacarbohydrates, aine 36 magiramu emacarbohydrates pamukombe.

Avo vane zvinetso zveshuga kana kuti chirwere cheshuga vanofanira kungwarira pavanenge vachidya zvokudya zvine mwero kusvika kune zvakakwirira zvine makabhohaidhiretsi. Zvikafu izvi zvinogona kukonzera spike mushuga yeropa iyo inogona kutungamira kune dzakasiyana siyana dzakaipa hutano mhedzisiro.

Nemamwe mapuroteni kana fiber masosi idya couscousYakanakira kuenzanisa mazinga ehuga.

Kuderera muzvokudya zvinokosha

Couscous Kunyangwe iine fiber, potassium uye zvimwe zvinovaka muviri, haina kutorwa seyakanaka sosi yezvikafu izvi.

Fibre inowanikwa muzviyo uye gorosi kubatsira kuvandudza kugaya uye hutano hwese hwematumbu. prebiotic inoshanda se

Nekudaro, zviyo zvese sequinoa, mupunga webrown, uye oats couscousNdivo zvitubu zviri nani zvefiber.

Zvidzidzo zvakaratidza kuti kudya kwe potassium kunonatsiridza kuyerera kweropa uye kunogona kuderedza njodzi yesitiroko. Couscous Zvokudya zvemichero nezvirimwa, zvakadai semakotapeya, mabhanana kana mbatatisi, zviri nani zvitubu zve potassium.

Dzimwe nzira dzeCouscous

Couscous semolina kana kuti yakagadzirwa kubva durum gorosi. Nechikonzero ichi, vanhu vazhinji vanoona kuti inogona kubatanidzwa nenzira yakafanana kune mabikirwo. couscousKutsvaga imwe gluten-isina imwe nzira. CouscousDzimwe nzira dzisina gluten dzakafanana dzinosanganisira:

Quinoa

Nepo quinoa iine huturu hushoma, saizi yayo uye chimiro couscousIcho chikafu chakafanana uye chinogona kuva imwe nzira kune icho.

Sadza

Muzoro imhunga yezviyo ine moyo, inonaka. Iine chimiro chakatenderera uye couscousyakakura zvishoma pane

mupunga wezviyo mupfupi

mupunga wezviyo mupfupi couscousInonamira zvishoma pane tan asi ine chimiro chakafanana uye kuita zvakasiyana.

Mhunga

Iyi tsanga yezviyo diki yakaurungana yakafanana nemhunga.

Izvi zvimwe zvekudya zviri mumabikirwo mazhinji. couscousInogona kushandiswa panzvimbo yehupfu, inopa chimiro chakafanana uye chimiro, asi haina gluten-isina.

Semagumo;

yakapfuma mu selenium couscousinogona kubatsira kusimbisa immune system uye kuderedza njodzi yezvimwe zvirwere uye hutano mamiriro.

Zvakare, iyo yakasanganiswa fiber uye mapuroteni emukati anogona kubatsira uremu uchidzikamisa mazinga ehuga.

Neizvi, couscous Kunyange iine hutano uye hutano hwakanaka, inogona kunge isiri iyo yakanakisa carb sarudzo kune wese munhu. Iine gluten, inogona kunge iri dambudziko kune vamwe. Iyo zvakare ine zvishoma zvinovaka muviri pane inofananidzwa yakazara zviyo.

Kana iwe uchitsvaga antioxidant-rich carb uye gluten harisi dambudziko rako, couscous Unogona kudya.