Yiziphi Izinzuzo ze-Quinoa Ebomvu? Super Nutrient Okuqukethwe

Ukudla osekwaziwa iminyaka engaphezu kuka-5000 futhi kuye kwanda ukuthandwa eminyakeni yamuva. iquinoa. Yiqiniso, amasu okuthengisa anomthelela omkhulu kulokhu. Isimemezelo seNhlangano Yezizwe sika-2013 njengonyaka we-quinoa womhlaba nakho sinomthelela ekuqashelweni kwayo emhlabeni. Kodwa umthelela omkhulu okuqukethwe okunomsoco kwe-quinoa.

I-Quinoa, ebhekwa njenge-pseudo-grain, iqukethe amazinga aphezulu e-fiber, amavithamini, amaminerali kanye nama-antioxidants. Futhi iwumthombo omuhle kakhulu wamaprotheni futhi ngokwemvelo ayinayo i-gluten. Ngalesi sici, iwumthombo wokudla obaluleke kakhulu kubo bobabili abadla imifino nalabo abangayidli i-gluten.

I-Quinoa iza ngemibala ehlukene njengomhlophe, omnyama nobomvu. Enye yezinhlobonhlobo ezidliwe kakhulu yisihloko se-athikili yethu. iquinoa ebomvu...

Iyini iquinoa ebomvu?

i-quinoa ebomvu, isitshalo esidabuka eNingizimu Melika I-Chenopodium Itholakala ku-quinoa.

Okungaphekiwe i-quinoa ebomvu, Ibukeka isicaba futhi i-oval. Uma isiphekiwe, ikhukhumala ibe yizindilinga ezincane. iquinoa ebomvu ngezinye izikhathi kungaba purple ngombala.

Ngoba ayinayo i-gluten ngokwemvelo isifo se-celiac noma labo abane-gluten sensitivity bangayidla kalula. 

Inani lokudla okunempilo kwe-quinoa ebomvu

iquinoa ebomvu Inothile nge-fiber, amaprotheni namavithamini namaminerali amaningi abalulekile. Ikakhulukazi, okuhle manganese, Ithusi, i-phosphorus ve i-magnesium umthombo.

Isitsha esisodwa (185 grams) i-quinoa ebomvu ephekweOkuqukethwe kwayo okunomsoco kungokulandelayo: 

Amakhalori: 222

Amaprotheni: 8 gram

Ama-carbohydrate: 40 g

I-fiber: 5 amagremu

Ushukela: 2 amagremu

Amafutha: 4 amagremu

IManganese: 51% yenani Losuku (DV)

Ithusi: 40% ye-DV

I-Phosphorus: 40% we-DV

I-Magnesium: 28% we-DV

I-Folate: 19% ye-DV

I-Zinc: 18% ye-DV

Insimbi: 15% we-DV 

Isishiyagalolunye i-amino acid ebalulekile I-Quinoa ingenye yezitshalo ezimbalwa zokudla eziqukethe konke. Ngoba, iquinoa ebomvuKubhekwa njengeprotheni ephelele.

amakhalori e-quinoa abomvu kanye nokudla okulingana ne-quinoa yeminye imibala. Isici sawo esihlukanisayo ukugxila kwezinhlanganisela zezitshalo. Inhlanganisela yezitshalo ebizwa ngokuthi ama-betalain yenza i-quinoa ibe nombala obomvu.

Yiziphi Izinzuzo ze-Quinoa Ebomvu?

Okuqukethwe okucebile kwe-antioxidant

• Kungakhathaliseki umbala wayo, i-quinoa iwumthombo omuhle wama-antioxidants. 
• Inomthamo omkhulu we-antioxidant phakathi kwezinhlobo ze-quinoa. iquinoa ebomvu.
• Icebile ikakhulukazi kuma-flavonoid, izinhlanganisela zezitshalo ezine-antioxidant, anti-inflammatory kanye nezindawo zokuvikela umdlavuza.

iquinoa ebomvuAma-flavonoids nezinzuzo zawo ami kanje:

• I-Kaempferol: Le antioxidant inciphisa ingozi yezifo ezingelapheki njengesifo senhliziyo neminye imidlavuza. 
• I-Quercetin: i-quercetinIvikela izifo ezifana nesifo sikaParkinson, isifo senhliziyo, ukukhumuzeka kwamathambo kanye nezinhlobo ezithile zomdlavuza.

Ukuvimbela isifo senhliziyo

• iquinoa ebomvuAma-Betalain adlala indima ebalulekile empilweni yenhliziyo. Iphinde ivikele impilo yenhliziyo ngenxa yezakhiwo zayo zokusanhlamvu.
• ukudla okusanhlamvu, Isifo senhliziyokunciphisa ingozi yokufa ngenxa yomdlavuza nokukhuluphala ngokweqile.

Inani le-Fiber

• iquinoa ebomvuine-fiber ephezulu. Iqukethe kokubili i-fiber e-insoluble ne-soluble.
• Ifayibha encibilikayo imunca amanzi bese iphenduka into efana nejeli ngesikhathi sokugaya. Ngalesi sici, sinikeza umuzwa wokusutha. Ithuthukisa impilo yenhliziyo ngokwehlisa i-cholesterol.
• I-Insoluble fiber isiza ukugcina impilo yamathumbu futhi idlala indima ekuvimbeleni isifo sikashukela. 

I-quinoa ebomvu nokulahlekelwa isisindo

• Ngenxa yokuqukethwe kwayo kwamaprotheni kanye ne-fiber iquinoa ebomvuKukwenza uzizwe ugcwele isikhathi eside.
• I-Quinoa Ebomvu Eyanciphanoma esinye isizathu sokuthi kungani kusiza; ghrelinKunomthelela omuhle kuma-hormone adlala indima ekulaleni, njenge-peptide YY ne-insulin.

ukulwa nomdlavuza

• iquinoa ebomvuInezici zokulwa nomdlavuza njengoba ivikela umzimba kuma-radicals mahhala.
• iquinoa ebomvu Ibuye ibe ne-antioxidant quercetin, engase isize ekuvimbeleni ukusakazeka kwamangqamuzana athile omdlavuza. 

impilo yamathumbu

• iquinoa ebomvu, Isebenza njenge-prebiotic. Ama-PrebioticsIsebenza njengophethiloli wamagciwane anenzuzo ahlala emathunjini ethu.
• Ama-prebiotics asekela impilo yamathumbu ngokulinganisa amagciwane amahle namabi emathunjini.

Impilo yamathambo

• I-Manganese, i-magnesium ne-phosphorus okuqukethwe ngenxa iquinoa ebomvukuvimbela i-osteoporosis.
• Uhlobo oluthuthukisa impilo yamathambo i-omega 3 fatty acid Icebile futhi nge-ALA.

Isifo sikashukela

• Ukudla ukudla okunothe nge-manganese kunciphisa ingozi yesifo sikashukela ngokulinganisa ushukela osegazini.

i-gluten mahhala

• iquinoa ebomvu ayinayo i-gluten. Ngakho-ke, isifo se-celiac noma ukungabekezelelani kwe-gluten Abantu bangadla ngokuthula kwengqondo.

Ungadla kanjani i-quinoa ebomvu?

iquinoa ebomvuOkunomsoco kunezinye izinhlobo. Iwuhlobo olusetshenziswa kakhulu kumasaladi. Ungayisebenzisa futhi esikhundleni selayisi kuma-pilaf.

iquinoa ebomvu Ilungiswa ngokufana nezinye izinhlobo. Bilisa inkomishi engu-1 (amagremu angu-170) yequinoa ebomvu usebenzisa izinkomishi ezimbili (2 ml) zamanzi. Ngokuvamile kubiliswa emanzini ngesilinganiso se-470: 2 ngevolumu. 

Iyini ingozi ye-quinoa ebomvu?

• Abanye abantu bangase bangezwani ne-quinoa. Laba bantu bangase babe nezimpawu zokungezwani komzimba ezifana nobuhlungu besisu, ukulunywa kwesikhumba noma ukuqubuka kwesikhumba.
• Abanye bayazwela kuma-saponins atholakala ku-quinoa. Kulesi simo, cwilisa i-quinoa emanzini okungenani imizuzu engu-30 bese uyigeza kahle ngaphambi kokupheka ukuze unciphise okuqukethwe kwayo kwe-saponin.