Ziziphi iiNzuzo zeQuinoa eBomvu? Umxholo Wezondlo eziphezulu

Ukutya okuye kwaziwa iminyaka engaphezu kwama-5000 kwaye kuye kwanda ekuthandeni kwiminyaka yamuva. IQuinoa. Ngokuqinisekileyo, izicwangciso zokuthengisa zinempembelelo enkulu kule nto. Isibhengezo seZizwe eziManyeneyo sika-2013 njengonyaka wequinoa wehlabathi nawo sinefuthe ekuqatshelweni kwawo ehlabathini. Kodwa impembelelo enkulu ngumxholo wezondlo zequinoa.

I-quinoa, ethathwa njenge-pseudo-grain, iqulethe amanqanaba aphezulu e-fiber, iivithamini, iiminerali kunye ne-antioxidants. Ikwangumthombo ogqwesileyo weprotheyini kwaye ngokwemvelo ayinagluten. Ngolu phawu, ngowona mthombo wokutya obalulekileyo kubo bobabini abatya imifuno kunye nabo bangatyiyo igluten.

Iquinoa iza ngemibala eyahlukeneyo enjengomhlophe, omnyama nobomvu. Enye yeendidi ezisetyenziswa kakhulu ngumxholo wenqaku lethu. iquinoa ebomvu...

Yintoni iquinoa ebomvu?

iquinoa ebomvu, isityalo esizalelwa eMzantsi Melika I-Chenopodium Ifumaneka kwiquinoa.

Akuphekwanga iquinoa ebomvu, Ijongeka ithe tyaba kwaye i-oval. Xa iphekiwe, ikhukhumala ibe ngamaqhekeza amancinci. iquinoa ebomvu ngamanye amaxesha inokuba mfusa ngombala.

Ngenxa yokuba ngokwemvelo ayinagluten isifo se-celiac okanye abo banovakalelo lwegluten banokulutya ngokulula. 

Ixabiso lesondlo sequinoa ebomvu

iquinoa ebomvu Zityebile kwifiber, iiprotheyini kunye neevithamini ezininzi ezibalulekileyo kunye neeminerali. Ngokukodwa, okulungileyo manganese, Ubhedu, ifosforasi ve nemagniziyam umthombo.

Isitya esinye (185 grams) iphekwe iquinoa ebomvuUmxholo wayo wezondlo umi ngolu hlobo lulandelayo: 

Iikhalori: 222

Iiprotheni: 8 gram

Iikhabhoni: 40 gram

Ifayibha: 5 grams

Iswekile: 2 grams

Amafutha: 4 grams

IManganese: 51% yexabiso losuku (DV)

Ubhedu: 40% ye-DV

Phosphorus: 40% yeDV

I-Magnesium: i-28% ye-DV

I-Folate: i-19% ye-DV

I-Zinc: 18% ye-DV

Intsimbi: 15% ye-DV 

Thoba i-amino acid ebalulekileyo Iquinoa yenye yokutya kwezityalo ezimbalwa eziqulethe zonke. Ngokuba, iquinoa ebomvuKuthathwa njengeprotheni epheleleyo.

iikhalori zequinoa ebomvu kunye nesondlo esilingana nequinoa yeminye imibala. Uphawu lwayo oluhlukileyo lugxininiso lwezityalo zezityalo. Iikhompawundi zezityalo ezibizwa ngokuba ziibetalain zinika iquinoa umbala wayo obomvu.

Ziziphi iiNzuzo zeQuinoa eBomvu?

Umxholo ocebileyo we-antioxidant

• Ngaphandle kombala wayo, iquinoa ngumthombo olungileyo we-antioxidants. 
• Inowona mandla aphezulu e-antioxidant phakathi kweentlobo zequinoa. iquinoa ebomvu.
• Isityebi ngakumbi kwi-flavonoids, iikhompawundi zezityalo ezine-antioxidant, anti-inflammatory kunye ne-cancer-protective properties.

iquinoa ebomvuI-flavonoids kunye neenzuzo zabo zezi zilandelayo:

• I-Kaempferol: Le antioxidant inciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo senhliziyo kunye nomhlaza. 
• I-Quercetin: iquercetinIkhusela kwizifo ezifana nesifo sikaParkinson, isifo sentliziyo, i-osteoporosis kunye neentlobo ezithile zomhlaza.

Ukuthintela isifo sentliziyo

• iquinoa ebomvuI-Betalains idlala indima ebalulekileyo kwimpilo yentliziyo. Ikwakhusela impilo yentliziyo ngenxa yeempawu zayo zecereal.
• ukutya okuziinkozo, isifo sentliziyokunciphisa umngcipheko wokufa ngumhlaza kunye nokutyeba.

Isixa seFayibha

• iquinoa ebomvuiphezulu kwifayibha. Iqulethe zombini i-fiber e-insoluble kunye ne-soluble.
• Ifiber enyibilikayo ifunxa amanzi kwaye ijike ibe yinto efana nejeli ngexesha lokwetyisa. Ngolu phawu, inika imvakalelo yokuhlutha. Iphucula impilo yentliziyo ngokunciphisa i-cholesterol.
• I-fiber e-Insoluble inceda ukugcina impilo yamathumbu kwaye idlala indima ekuthinteleni isifo seswekile. 

Iquinoa ebomvu kunye nokulahlekelwa kwesisindo

• Ndiyabulela kwiprotheyini yayo kunye nomxholo wefiber iquinoa ebomvuKukwenza uzive ugcwele ixesha elide.
• Ukubhitya kweQuinoa eBomvuokanye esinye isizathu sokuba incede; ghrelinInefuthe elihle kumahomoni adlala indima kwisidlo, njenge-peptide YY kunye ne-insulin.

ukulwa nomhlaza

• iquinoa ebomvuIneempawu zokulwa nomhlaza njengoko ikhusela umzimba kwiiradicals zasimahla.
• iquinoa ebomvu Ikwane-antioxidant quercetin, enokunceda ukuthintela ukusasazeka kweeseli ezithile zomhlaza. 

impilo yamathumbu

• iquinoa ebomvu, Isebenza njenge-prebiotic. PrebioticsIsebenza njengamafutha ebhaktheriya enenzuzo ehlala emathunjini ethu.
• Ii-prebiotics zixhasa impilo yamathumbu ngokulinganisa iibhaktheriya ezilungileyo kunye ezimbi emathunjini.

Impilo yamathambo

• I-Manganese, i-magnesium kunye ne-phosphorus umxholo ngenxa yokuba iquinoa ebomvukuthintela i-osteoporosis.
• Uhlobo oluphucula impilo yamathambo omega 3 fatty acid Ikwatyebile kwi-ALA.

Seswekile

• Ukutya ukutya okutyebileyo kwimanganese kunciphisa umngcipheko wesifo seswekile ngokulungelelanisa iswekile esegazini.

ayinagluten

• iquinoa ebomvu ayinagluten. Ngoko ke, isifo celiac okanye ukunganyamezeli gluten Abantu banokutya benoxolo lwengqondo.

Indlela yokutya i-quinoa ebomvu?

iquinoa ebomvuIzondlo ngakumbi kunezinye iindidi. Yeyona ntlobo isetyenziswa kakhulu kwiisaladi. Ungayisebenzisa kwakhona endaweni yerayisi kwi-pilafs.

iquinoa ebomvu Ilungiselelwe ngokufanayo nezinye iintlobo. Bilisa ikomityi enye (1 grams) yequinoa ebomvu usebenzisa iikomityi ezi-170 (2 ml) zamanzi. Ngokuqhelekileyo ibiliswa emanzini kumlinganiselo we-470: 2 ngomthamo. 

Ziziphi iingozi zequinoa ebomvu?

• Abanye abantu basenokungavisisani nequinoa. Aba bantu banokufumana iimpawu zokungalungelani ezifana nentlungu yesisu, ukurhawuzelelwa kolusu okanye irhashalala.
• Abanye banomdla kwiisaponins ezifumaneka kwiquinoa. Kule meko, cwilisa i-quinoa emanzini ubuncinane imizuzu engama-30 kwaye uhlambe kakuhle ngaphambi kokupheka ukunciphisa umxholo we-saponin.