Yintoni iQuinoa, Yenza ntoni? Iinzuzo, Ubungozi, Ixabiso leSondlo

IQuinoaluhlobo lweenkozo olukhula kuMzantsi Merika kangangeenkulungwane kungekho mntu waluphawulayo. 

Yayingengobantu baseMzantsi Melika abayibonayo le ngqolowa, yabonwa ngabantu abahlala kwihlabathi liphela kwaye yayibizwa ngokuba yi-superfood.

Abo banolwazi ngempilo bagcina kwaye batye iquinoa kwindawo ekhethekileyo. Kwabo bangaziyo "Ithetha ukuthini iquinoa, ityiwa njani, ilungele ntoni", "Yenza ntoni ngequinoa", "Iinzuzo kunye nomonakalo wequinoa", "amaxabiso eQuinoa", "iprotein yequinoa kunye necarbohydrates" Makhe sinike ulwazi malunga.

Yintoni iQuinoa?

IQuinoaYimbewu yesityalo "Chenopodium quinoa". Kwiminyaka engama-7000 eyadlulayo, iquinoa ekhuliselwa ukutya kwiiAndes kwakukholelwa ukuba ingcwele. Nangona ngoku isaziwa yaye ilinywa ehlabathini lonke, ubukhulu becala iveliswa eBolivia nasePeru. 

Umxholo wayo ophezulu wezondlo kunye neenzuzo zezempilo ziye zaqatshelwa ukususela kwi-2013 yakhethwa njenge "Unyaka wamazwe ngamazwe weQuinoa" yiZizwe eziManyeneyo.

IQuinoaEsinye sezizathu zokuba idume kakhulu kukuba yinkozo engenagluten. Abo banesifo se-celiac kunye nokwaliwa kwengqolowa banokuyisebenzisa ngokulula. 

Zeziphi Iindidi zeQuinoa?

Kukho iintlobo ezingaphezu kwe-3000, iindidi ezikhulileyo kunye nezidumileyo zimhlophe, zimnyama kunye iquinoa ebomvuyi. Kukwakho iintlobo ezintathu zemibala engumxube wazo zontathu. I-quinoa emhlophe iyona nto isetyenziswa kakhulu phakathi kwabo.

Umxholo wezondlo wequinoa iyahluka ngombala. Uphononongo oluphonononga iintlobo ezibomvu, ezimnyama, ezimhlophe zafumanisa ukuba ngelixa iquinoa emnyama inomxholo ophantsi wamafutha, inomxholo ophezulu we-omega-3 fatty acids kunye ne-carotenoids.

Iquinoa ebomvu nemnyama Ivithamin E ixabiso layo liphantse laphinda kabini elo lamhlophe. Uphononongo olufanayo oluhlalutye umxholo we-antioxidant wafumanisa ukuba umbala omnyama, uphezulu amandla e-antioxidant.

Ixabiso lesondlo seQuinoa

Ibhakiwe IQuinoa Iqulethe i-71,6% yamanzi, i-21,3% ye-carbohydrates, i-4,4% yeprotheni kunye ne-1,92% yamafutha. Enye ikomityi (185 grams) yequinoa ephekiweyo ineekhalori ezingama-222. 100 grams eziphekiweyo umxholo wezondlo wequinoa imi ngolu hlobo lulandelayo:

Iikhalori: 120

Amanzi: 72%

Iiprotheni: 4.4 gram

Iikhabhoni: 21,3 gram

Iswekile: 0,9 grams

Ifayibha: 2,8 grams

Amafutha: 1,9 grams

Ixabiso leQuinoa Carbohydrate

iicarbohydratesyenza i-21% yequinoa ephekiweyo.

Malunga nama-83% ecarbohydrates asisitatshi. Intsalela iqulathe ikakhulu ifayibha kunye nezixa ezincinci zeswekile (4%), umz. imaltose, igalactose kunye neribose.

IQuinoaInomlinganiselo ophantsi we-glycemic index (GI) we-53, oku kuthetha ukuba ayiyi kubangela ukunyuka ngokukhawuleza kweshukela egazini.

Isiqulatho seFayibha yeQuinoa

iquinoa ephekiweyoNgumthombo ongcono wefayibha kunezo zombini irayisi emdaka kunye nombona otyheli.

Ifayibha, iquinoa ephekiweyoYenza i-10% yesisindo esomileyo se-pulp kunye ne-80-90% yezi zintsinga ezinganyibilikiyo ezifana neselulosi.

I-fiber e-Insoluble iye yadibaniswa nomngcipheko oncitshisiweyo wesifo sikashukela.

Kwakhona, enye ifayibha enganyibilikiyo inokubila emathunjini njengefiber enyibilikayo, isondla iibhaktheriya ezinobuhlobo.

IQuinoa inika kwakhona isitashi esinganyangekiyo, esondla ibhaktheriya enenzuzo emathunjini, ikhuthaza ukubunjwa kwe-short-chain fatty acids (SCFAs), iphucula impilo yamathumbu kwaye inciphisa ingozi yesifo.

Isiqulatho seProtheyini yeQuinoa

Ii-amino acids ziibhloko zokwakha zeeproteni, kwaye iiproteni zizitena zokwakha zazo zonke izicwili emzimbeni wethu.

Ezinye ii-amino acids zithathwa njengeziyimfuneko kuba imizimba yethu ayinako ukuzivelisa, nto leyo eyenza kube yimfuneko ukuzifumana ekutyeni.

Ngobunzima obomileyo IQuinoaNika i-16% yeprotheyini, ephezulu kunezinkozo ezininzi ezifana nebhali, irayisi, kunye nombona.

IQuinoaIthathwa njengomthombo opheleleyo weprotheyini, okuthetha ukuba ibonelela nge-amino acids ezisithoba ezibalulekileyo.

I-amino acid isoloko ingekho kwizityalo ilysine iphezulu kakhulu. Ngaxeshanye imethionine kwaye ikwasisityebi kwi-histidine, iyenza ibe ngumthombo obalaseleyo weprotheyini esekwe kwizityalo.

IQuinoaUmgangatho wayo weprotheyini uthelekiswa ne-casein, iprotheyini ephezulu kwiimveliso zobisi.

IQuinoa Ayinagluten kwaye ke ngoko ifanelekile kubantu abanovelwano okanye abangahambisani negluten.

I-Quinoa Fat Content

100 grams eziphekiweyo IQuinoa inikeza malunga ne-2 grams yamanqatha.

Ngokufana nezinye iinkozo, ioli yequinoa ubukhulu becala iasidi yepalmitic, oleic acid ve linoleic acidiquka ulusu.

IiVithamini kunye neeMinerali kwiQuinoa

IQuinoaIngumthombo olungileyo we-antioxidants kunye neeminerali, ukubonelela nge-magnesium, isinyithi, i-fiber kunye ne-zinc ngaphezu kweenkozo ezininzi eziqhelekileyo.

Isicelo IQuinoaIivithamini eziphambili kunye neeminerali kwi:

Manganese

Ifunyenwe kwixabiso eliphezulu kwiinkozo ezipheleleyo, le minerali yokulandelela ibalulekile kwimetabolism, ukukhula kunye nophuhliso.

phosphorus

Ihlala ifumaneka kukutya okuneprotheyini eninzi, le minerali ibalulekile kwimpilo yamathambo kunye nezicubu ezahlukeneyo zomzimba.

copper

Ubhedu lubalulekile kwimpilo yentliziyo.

I-Folate

Enye yeevithamini B, i-folate ibalulekile ekusebenzeni kweeseli kunye nokukhula kwezicubu kwaye ithathwa njengebaluleke kakhulu kubasetyhini abakhulelweyo.

Demir

Le minerali iyimfuneko yenza imisebenzi emininzi ebalulekileyo emzimbeni wethu, njengokuthwala ioksijini kwiiseli ezibomvu zegazi.

wemagniziyam

I-Magnesium iyimfuneko kwiinkqubo ezininzi emzimbeni wethu.

zinc

Le minerali ibalulekile kwimpilo yonke kwaye ithatha inxaxheba kwiimpendulo ezininzi zeekhemikhali emzimbeni wethu.

Ezinye iiCompounds zezityalo ezifumaneka kwiQuinoa

IQuinoaiqulethe iikhompawundi ezininzi zezityalo ezinegalelo kwincasa yayo kunye neenzuzo zempilo:

saponins

Ezi zityalo ze-glycosides imbewu yequinoaIkhusela izinambuzane kunye nezinye izoyikiso. Ziyakrakra kwaye zihlala zitshatyalaliswa ngokumanzisa, ukuhlanjwa okanye ukuqhotswa phambi kokupheka.

iquercetin

Le polyphenol inamandla ye-antioxidant inokunceda ukukhusela kwizifo ezahlukeneyo, kubandakanya nesifo sentliziyo, i-osteoporosis, kunye neentlobo ezithile zomhlaza.

IKaempferol

Le polyphenol antioxidant inokunciphisa umngcipheko wezifo ezingapheliyo, kubandakanya umhlaza.

squalene

Esi sandulela se-steroids sisebenza njenge-antioxidant emzimbeni.

I-Phytic acid

Le nto eqhubekayo inciphisa ukufunxwa kweeminerali ezifana nentsimbi kunye ne-zinc. I-Phytic acidinokuncitshiswa ngokufunxwa okanye ukuhluma iquinoa phambi kokupheka.

oxalates

Kubantu ababuthathaka, inokubopha nge-calcium, inciphise ukungena kwayo kwaye inyuse umngcipheko wokwenziwa kwamatye ezintso.

Iintlobo zequinoa ezikrakra zizityebi kwii-antioxidants kuneentlobo ezimnandi, kodwa zombini ziyimithombo emihle ye-antioxidants kunye neemaminerali.

Ziziphi iiNzuzo zeQuinoa?

Iqulethe iikhompawundi zezityalo ezifana ne-quercetin kunye ne- kaempferol

Ezi zimbini zezityalo, ezaziwa ngokuba nemiphumo emihle kwimpilo, zifumaneka ngobuninzi kwi-quinoa. eqhelekileyo njengecranberry iquercetin Iphezulu ngakumbi kunokutya okunomxholo wayo.

Ezi zityalo zibalulekileyo zifunyenwe zine-anti-inflammatory, antiviral, anti-cancer kunye ne-anti-depressant effects kwizifundo zezilwanyana.

Inomthamo wefayibha ephezulu kunezinkozo ezininzi

IQuinoaEnye inzuzo ebalulekileyo kukuba inomxholo ophezulu wefiber. Iqulethe i-17-27 grams yefiber ngekomityi, ephindwe kabini ixabiso leenkozo ezininzi.

Ibilisiwe ngakumbi IQuinoaIkwanayo nefiber eninzi, enceda ukufunxa amanzi amaninzi.

Olunye lwefiber luhlobo lwefiber ebizwa ngokuba yifayibha enyibilikayo, enceda amanqanaba eswekile ephantsi, icholesterol esezantsi, ikhulise ukuhlutha kunye nokunceda ekunciphiseni ubunzima.

Kukutya okugqwesileyo kwabo banovakalelo lwegluten.

IQuinoa Akuyona i-gluten-encitshisiweyo okanye imveliso esusiweyo njengokunye ukutya. Ngokwendalo ayinagluten.

Iqulethe iiprotheyini eziphezulu kunye nee-amino acids ezibalulekileyo

Iprotheyini yenziwe ngeeamino acids. Ezinye kuthiwa zibalulekile kuba asinako ukuzivelisa kwaye kufuneka sizifumane ngoncedo lokutya. Ukuba ukutya kuqulethe zonke ii-amino acids ezibalulekileyo, kuthathwa njengeprotheni epheleleyo.

Kukutya okuninzi kwezityaloilysineEzinye ii-amino acids eziyimfuneko ezifana ne” azinantsingiselo. Kodwa iquinoa ihlukile. Ngenxa yokuba iqulethe zonke ii-amino acids ezibalulekileyo. Ngoko ke, ngumthombo obalaseleyo weprotheyini. Ineprotheyini eninzi kunezinkozo ezininzi.

Ngeegram ezisi-8 zeprotheyini esemgangathweni ngekomityi nganye, ikwangumthombo ogqwesileyo weprotein esekwe kwizityalo kubantu abatya imifuno.

Inesalathiso esisezantsi se-glycemic esinika ulawulo lweswekile yegazi.

isalathisi se-glycemicUmlinganiselo wendlela ukutya okukhawuleza ngayo ukunyusa amanqanaba eswekile yegazi. Kuyaziwa ukuba ukutya ukutya kunye nesalathisi esiphezulu se-glycemic kunokukhuthaza ukulamba kunye negalelo ekutyebeni.. Oku kutya kubangela uhlobo lwe-2 yeswekile kunye nezifo zentliziyo ezingapheliyo.

Isalathiso se-glycemic yequinoa I-52 kwaye iyingxenye yokutya okuphantsi kwe-glycemic index. Nangona kunjalo, kufuneka kuqatshelwe ukuba umxholo we-carbohydrate uphezulu.

Iqulethe iiminerali ezibalulekileyo ezifana nentsimbi kunye ne-magnesium

I-quinoa iphezulu kwi-iron, i-magnesium, zinc kunye ne potassium. Nangona kunjalo, kukho ingxaki; Kwakhona iqulethe into ebizwa ngokuba yiphytic acid, enciphisa ukufunxa kwezi minerali. Ukuba uthambisa i-quinoa ngaphambi kokupheka, umxholo we-phytic acid uya kuncipha.

Uneziphumo eziluncedo kwimpilo yemetabolism

Ukuqwalasela ukuba iqulethe izixa eziphezulu zezondlo eziluncedo, ayisiyongozi ukuba iquinoa iphucule impilo yemetabolism.

Uphononongo lubonise ukuba iquinoa inciphisa kakhulu iswekile yegazi, i-insulin kunye namanqanaba e-triglyceride. Kwakhona kufunyenwe ukukhusela imiphumo emibi ye-fructose. 

Iqulethe ixabiso eliphezulu le-antioxidants

I-Antioxidants ilwa nokuguga kunye nezifo ezininzi ngokunciphisa i-radicals yamahhala. IQuinoa iqulethe ixabiso eliphezulu le-antioxidants.

iyanyanga isifo seswekile

Iquinoa iqulethe i-magnesium, elawula isifo seswekile. Izigulana ezinesifo seswekile zinokuyisebenzisa njengezongezelelo zesondlo. wemagniziyamIlawula izinga leswekile ngokunceda ukukhuselwa kwe-insulin.

Ithintela ukuqhina

Ngombulelo kumxholo wayo wefiber, iyasebenza nasekuqunjelweni. Le micu yenza lula ukuhamba kokutya ngamathumbu.

ilungile kwi-asthma

Ikwasebenza kakuhle ekunciphiseni izifo zendlela yokuphefumla. IQuinoa Ilungile kwi-asthma ngenxa yesiqulatho sayo se-riboflavin, enento ephumlayo kwimithambo yegazi eya emiphungeni.

Ibonelela ngolawulo lwe-cholesterol

Ngombulelo kwiifibers kumxholo wayo, inceda ukulawula amanqanaba e-cholesterol.

Inceda i-migraine

Ngamanye amaxesha ukunqongophala kwe-magnesium emzimbeni kunokukhokelela kwintloko ye-migraine. IQuinoaI-magnesium equlethwe kuyo inceda ukuthintela oku.

Ibonelela ngokuvuselelwa kwezicubu

IQuinoa Ngombulelo kwi-lysine, ivuselela iiseli zesikhumba ezonakalisiweyo kunye nezicubu. Isetyenziswe kunyango lweenyembezi ze-ligament kunye ne-skin brukes.

Ilinganisa uxinzelelo lwegazi

IQuinoaUbukho be-riboflavin kuyo bunempembelelo yokuphumla kwimithambo yegazi. Ikwabonelela ngamandla ngokunciphisa uxinzelelo emzimbeni.

inika amandla

IQuinoaIivithamini kunye neeminerali ezikuyo zinika amandla. Yonyusa izinga le-metabolic. Ekubeni ingenayo i-gluten, ngumthombo wokutya omkhulu kwabo bane-gluten allergies.

Ngaba iQuinoa Yehlisa Ubunzima?

Ukunciphisa umzimba, iikhalori ezincinci zifunekayo kunokuba zitshiswe. Okunye ukutya kuququzelela le nkqubo ngokunciphisa ukutya. IQuinoa Kukutya okunezi mpawu.

Ixabiso eliphezulu leprotheyini likhawuleza i-metabolism kwaye linciphisa ukutya. Umxholo wayo wefiber ephezulu wonyusa ukuhlutha kwaye unceda ukusebenzisa iikhalori ezimbalwa. 

Iinzuzo zeQuinoa kuLusu

Ukunciphisa ukwenzakala kwesikhumba

IQuinoa collagen Iqulethe into ebizwa ngokuba yi-lysine enceda ekuveliseni i-lysine, evumela ukuba amanxeba aphole ngokukhawuleza.

Ikwenza ubonakale umncinci

Ineempawu zokuqina ngenxa ye-collagen synthesis. Ikhompawundi ye-riboflavin kumxholo wayo itshabalalisa iingxowa ezingaphantsi kwamehlo.

Inceda ukunciphisa i-acne

IQuinoa, induna Yehlisa ukuveliswa kweekhemikhali ezinxulumene nazo Ikhusela i-acne ngenxa yomxholo wayo we-sebum.

Iinzuzo zeNwele zeQuinoa

Isebenza ekuthinteleni inkwethu

IQuinoaIiminerali ze-iron kunye ne-phosphorus, ezifumaneka kwiimali ezinkulu, zithambisa kwaye zihlambulule i-scalp. Ngale ndlela, i-dandruff ayisuswanga kuphela entloko, kodwa kunye nokwakheka kwe-dandruff kuthintelwe.

Isebenza njenge tonic yeenwele

IQuinoaItyebile kwiivithamini ezahlukeneyo kunye neeminerali. Ngombulelo kuhlobo oluthile lwe-amino acid kumxholo walo, luqinisa iifollicles zeenwele kwaye lwenza iinwele zeenwele zihlale. Ngale ndlela, isebenza njenge tonic yeenwele xa isetyenziswa yonke imihla.

Ithintela ukulahleka kweenwele

Ngombulelo kwi-amino acids kumxholo wayo, inika ukukhula kweenwele ngokondla iinwele. Ukulahleka kweenweleInika umthamo kwizinwele ngokumisa i

Indlela yokukhetha kunye nokugcina iQuinoa?

IQuinoa Iimbewu zidla ngokuthengiswa kwiipakethi ezingangeni moya okanye kwizikhongozeli. Eyona ixhaphakileyo ekhoyo uhlobo lwequinoa imhlophe kodwa kwezinye iindawo imnyama kwaye iquinoa ye-tricolor iimbewu nazo ziyafumaneka.

ukhetho

- IQuinoa Xa uthenga, khetha iinkozo ezintle kunye nezomileyo. Kufuneka bajonge kwaye bajoje ngokutsha.

-Ipakishwe kakuhle kwaye itywinwe kakuhle ukuqinisekisa ubutsha kunye nobomi beshelufu IQuinoa thenga.

Ukugcina

– Gcina iicereal kwindawo epholileyo neyomileyo kwisingxobo esingangeni moya nesisiciko esiqinileyo. Isikhongozeli esivalwe kakuhle sibalulekile ukugcina ubutsha kunye nokunciphisa amathuba ohlaselo. Ngale ndlela, zihlala zintsha kangangeenyanga okanye ngaphezulu konyaka xa zigcinwe kude nelanga nobushushu.

– iphekiwe IQuinoaibonisa ilahleko yokwakheka kwaye iba ngunda xa yonakalisiwe. Ibhakiwe IQuinoaMusa ukuyivumela ukuba ihlale kwiqondo lokushisa elingaphezulu kweeyure ezi-2.

Uyisebenzisa njani iQuinoa?

IQuinoa Yicereal ekulula ukuyilungisa kunye nokusetyenziswa. Ungayifumana kwiivenkile zokutya okunempilo okanye kwiivenkile ezinkulu. IQuinoaNgokuxhomekeke kuhlobo lokutya, kuyacetyiswa ukuba kuhlanjwe kakuhle ukuze kungabi nencasa ekrakra.

Ziziphi iimpembelelo zeQuinoa?

Iingxaki zokwetyisa

IQuinoa Ngenxa yokuba ityebile kwifiber, ukutya kakhulu kunokukhokelela kwigesi, ukuqunjelwa kunye norhudo. Oku kuyinyani ngakumbi ukuba awuqhelanga ukutya kakhulu ifayibha.

Ilitye lezintso

IQuinoaiqulethe izixa ezahlukeneyo ze-oxalic acid. Ngelixa le asidi ikhutshiwe kumchamo, inokubophelela nge-calcium kwaye yenze amatye ezintso kubantu ababuthathaka. 

Ngenxa yoko;

IQuinoaInezondlo ezininzi kunezinye iinkozo ezininzi kwaye iphezulu ngokwentelekiso yeprotheyini esemgangathweni. Ityebile kwiivithamini, iiminerali kunye neekhompawundi zezityalo, kunye ne-antioxidants.

IQuinoa Ayinagluten kwaye inokunceda ukuthoba amanqanaba eswekile yegazi kunye nokuncipha komzimba.