Iyini i-Quinoa, Yenzani? Izinzuzo, Ukulimala, Inani Lokudla Okunempilo

I-Quinoakuwuhlobo lokusanhlamvu olumila eNingizimu Melika amakhulu eminyaka akekho owaqaphela. 

Kwakungebona abantu baseNingizimu Melika abaqaphela lokhu okusanhlamvu, kwaqashelwa abantu abahlala emhlabeni wonke futhi kwakubizwa ngokuthi ukudla okuphezulu.

Labo abakhathalela impilo bagcina i-quinoa endaweni ekhethekile futhi bayidle. Kulabo abangazi "Isho ukuthini i-quinoa, idliwa kanjani, ilungele ini", "Yini okufanele uyenze nge-quinoa", "Izinzuzo nokulimala kwe-quinoa", "amanani e-Quinoa", "i-Quinoa protein ne-carbohydrate ratio" Ake sinikeze ulwazi mayelana.

Iyini i-Quinoa?

I-QuinoaYimbewu yesitshalo "Chenopodium quinoa". Eminyakeni engu-7000 XNUMX edlule, i-quinoa etshalwa ukudla e-Andes kwakukholelwa ukuthi ingcwele. Nakuba manje yaziwa futhi ilinywa emhlabeni wonke, iningi likhiqizwa eBolivia nasePeru. 

Okuqukethwe kwayo okunomsoco okuphezulu kanye nezinzuzo zezempilo kuye kwaqashelwa kusukela ngo-2013 kwakhethwa “njengoNyaka Wamazwe Ngamazwe We-Quinoa” yiZizwe Ezihlangene.

I-QuinoaEsinye sezizathu zokuthi kungani idume kakhulu yingoba iwuhlamvu olungenayo i-gluten. Labo abanesifo se-celiac kanye nokungezwani nokolweni bangakudla kalula. 

Yiziphi Izinhlobo ze-Quinoa?

Kunezinhlobo ezingaphezu kuka-3000, izinhlobo ezikhule kakhulu nezidumile zimhlophe, zimnyama kanye iquinoa ebomvukuyinto. Kukhona futhi izinhlobo ezintathu zemibala eziyingxube yazo yomithathu. I-quinoa emhlophe isetshenziswa kakhulu phakathi kwabo.

Okuqukethwe okunomsoco kwe-quinoa ziyahlukahluka ngombala. Ucwaningo oluhlola izinhlobo ezibomvu, ezimnyama, nezimhlophe lwathola ukuthi nakuba i-quinoa emnyama inamafutha aphansi kakhulu, inokuqukethwe okuphezulu kwama-omega-3 fatty acids nama-carotenoid.

Iquinoa ebomvu nemnyama Vitamin E inani layo licishe liphindwe kabili kunalelo elimhlophe. Ucwaningo olufanayo olwahlaziya okuqukethwe kwe-antioxidant lwathola ukuthi umbala omnyama, uphakamisa umthamo we-antioxidant.

Inani Lomsoco Le-quinoa

Kubhakiwe iquinoa Iqukethe amanzi angu-71,6%, ama-carbohydrates angu-21,3%, amaprotheni angu-4,4% kanye namafutha angu-1,92%. Inkomishi eyodwa (amagremu angu-185) yequinoa ephekiwe iqukethe amakholori angu-222. 100 amagremu aphekwe okuqukethwe okunomsoco we-quinoa imi kanje:

Amakhalori: 120

Amanzi: 72%

Amaprotheni: 4.4 gram

Ama-carbohydrate: 21,3 g

Ushukela: 0,9 amagremu

I-fiber: 2,8 amagremu

Amafutha: 1,9 amagremu

I-Quinoa Carbohydrate Value

ama-carbohydrateyenza u-21% wequinoa ephekiwe.

Cishe ama-83% ama-carbohydrate ayisitashi. Okunye kuqukethe ikakhulukazi i-fiber kanye nenani elincane likashukela (4%), isb i-maltose, i-galactose ne-ribose.

I-QuinoaInenkomba ephansi ye-glycemic index (GI) engama-53, okusho ukuthi ngeke ibangele ukwenyuka ngokushesha kukashukela egazini.

Okuqukethwe kwe-Quinoa Fiber

i-quinoa ephekiweIwumthombo ongcono wefayibha ukwedlula kokubili irayisi elinsundu kanye nommbila ophuzi.

I-fiber, i-quinoa ephekiweYakha u-10% wesisindo esomile se-pulp futhi u-80-90% walokhu imicu engancibiliki njenge-cellulose.

I-Insoluble fiber ihlotshaniswa nengozi encishisiwe yesifo sikashukela.

Futhi, enye i-fiber engancibiliki ingabila emathunjini njengefayibha encibilikayo, idlise amagciwane anobungane.

I-Quinoa iphinde inikeze isitashi esingazweli, esondla amabhaktheriya anenzuzo emathunjini, ikhuthaza ukwakheka kwe-short-chain fatty acids (SCFAs), ithuthukisa impilo yamathumbu futhi inciphise ingozi yezifo.

Okuqukethwe Kwamaprotheni e-Quinoa

Ama-amino acid ayizisekelo zokwakha amaprotheni, futhi amaprotheni ayizingqimba zazo zonke izicubu zomzimba wethu.

Amanye ama-amino acid abhekwa njengebalulekile ngoba imizimba yethu ayikwazi ukuwakhiqiza, okwenza kudingeke ukuba iwathole ekudleni.

Ngesisindo esomile iquinoaNikeza amaprotheni angu-16%, aphezulu kunezinhlamvu eziningi ezifana nebhali, irayisi, nommbila.

I-QuinoaKuthathwa njengomthombo ophelele wamaprotheni, okusho ukuthi uhlinzeka ngawo wonke ama-amino acid ayisishiyagalolunye abalulekile.

I-amino acid ivamise ukushoda ezitshalweni i-lysine iphezulu kakhulu. Ngesikhathi esifanayo i-methionine futhi icebile nge-histidine, okwenza ibe umthombo omuhle kakhulu weprotheyini esekelwe ezitshalweni.

I-QuinoaIzinga layo lamaprotheni liqhathaniswa ne-casein, iphrotheni yekhwalithi ephezulu emikhiqizweni yobisi.

I-Quinoa Ayinayo i-gluten ngakho-ke ilungele abantu abazwelayo noma abangazwani ne-gluten.

Okuqukethwe Kwamafutha e-Quinoa

100 amagremu aphekwe iquinoa inikeza cishe amagremu angu-2 wamafutha.

Kufana nezinye izinhlamvu, amafutha e-quinoa ikakhulukazi i-palmitic acid, i-oleic acid ve i-linoleic acidsiqukethe isikhumba.

Amavithamini namaminerali ku-Quinoa

I-QuinoaIwumthombo omuhle wama-antioxidants namaminerali, inikeza i-magnesium, insimbi, i-fiber kanye ne-zinc eningi kunezinhlamvu eziningi ezivamile.

lapha iquinoaAmavithamini namaminerali abalulekile ku:

AmaManganese

Itholakala ngamanani aphezulu kuzinhlamvu eziphelele, le mineral trace ibalulekile kumetabolism, ukukhula kanye nentuthuko.

phosphorus

Ngokuvamile okutholakala ekudleni okunamaprotheni amaningi, le mineral ibalulekile empilweni yamathambo kanye nezicubu ezihlukahlukene zomzimba.

ithusi

Ithusi libalulekile empilweni yenhliziyo.

I-Folate

Enye yamavithamini B, i-folate ibalulekile ekusebenzeni kwamangqamuzana nokukhula kwezicubu futhi ithathwa njengebaluleke kakhulu kwabesifazane abakhulelwe.

Demir

Le mineral ebalulekile yenza imisebenzi eminingi ebalulekile emizimbeni yethu, njengokuthwala umoya-mpilo emangqamuzaneni abomvu egazi.

magnesium

I-Magnesium ibalulekile ezinqubweni eziningi emzimbeni wethu.

zinc

Le mineral ibalulekile empilweni yonke futhi ibamba iqhaza ekuphenduleni kwamakhemikhali amaningi emzimbeni wethu.

Ezinye Izithako Zezitshalo Ezitholakala ku-Quinoa

I-Quinoaiqukethe izinhlanganisela eziningi zezitshalo ezifaka isandla ekunambithekeni kwayo nasezinzuzweni zezempilo:

saponins

Lezi zitshalo ze-glycosides imbewu ye-quinoaIvikela ezinambuzaneni nakwezinye izinsongo. Ziyababa futhi zivame ukubhujiswa ngokucwiliswa, ukuwasha noma ukugazinga ngaphambi kokupheka.

i-quercetin

Le polyphenol antioxidant enamandla ingase isize ekuvikeleni ezifweni ezihlukahlukene, kuhlanganise nesifo senhliziyo, i-osteoporosis, nezinhlobo ezithile zomdlavuza.

Kaempferol

Le polyphenol antioxidant inganciphisa ingozi yezifo ezingapheli, kuhlanganise nomdlavuza.

i-squalene

Lesi sandulela se-steroids sisebenza njenge-antioxidant emzimbeni.

I-Phytic acid

Lesi sakhi sinciphisa ukumuncwa kwamaminerali afana ne-iron ne-zinc. I-Phytic acidingancishiswa ngokucwiliswa emanzini noma ukuhluma i-quinoa ngaphambi kokupheka.

oxalates

Kubantu abazwelayo, ingabopha nge-calcium, inciphise ukudla kwayo futhi yandise ingozi yokwakheka kwamatshe ezinso.

Izinhlobo zequinoa ezibabayo zicebile kuma-antioxidants kunezinhlobo ezinoshukela, kodwa zombili ziyimithombo emihle yama-antioxidants namaminerali.

Yiziphi Izinzuzo ze-Quinoa?

Iqukethe izinhlanganisela zezitshalo ezifana ne-quercetin ne- kaempferol

Lezi zinhlanganisela ezimbili zezitshalo, ezaziwa ngokuba nemiphumela enenzuzo empilweni, zitholakala ngobuningi ku-quinoa. ejwayelekile njenge-cranberry i-quercetin Iphakeme ngisho kunokudla okukuqukethe.

Lezi zinhlanganisela zezitshalo ezibalulekile zitholwe zinemiphumela yokulwa nokuvuvukala, i-antiviral, anti-cancer kanye ne-anti-depressant ezifundweni zezilwane.

Inokuqukethwe kwe-fiber ephezulu kunezinhlamvu eziningi

I-QuinoaEnye inzuzo ebalulekile ukuthi inokuqukethwe okuphezulu kwe-fiber. Iqukethe amagremu angu-17-27 we-fiber indebe ngayinye, okuphindwe kabili inani lezinhlamvu eziningi.

Ikakhulukazi ebilisiwe iquinoaFuthi ine-fiber eyengeziwe, esiza ukumunca amanzi amaningi.

Enye i-fiber wuhlobo lwefiber ebizwa ngokuthi i-soluble fiber, esiza ukwehlisa amazinga kashukela egazini, ukwehlisa i-cholesterol, kwandise ukusutha nokusiza ekunciphiseni isisindo.

Kungukudla okuhle kakhulu kulabo abazwela i-gluten.

I-Quinoa Akuwona umkhiqizo oncishisiwe we-gluten noma osusiwe njengokunye ukudla. Ngokwemvelo ayinayo i-gluten.

Iqukethe amaprotheni aphezulu kanye nama-amino acid abalulekile

Amaprotheni enziwe ngama-amino acid. Ezinye zibizwa ngokuthi zibalulekile ngoba asikwazi ukuzikhiqiza futhi kufanele sizithole ngosizo lokudla. Uma ukudla kuqukethe wonke ama-amino acid abalulekile, kuthathwa njengeprotheni ephelele.

Ezitshalweni eziningi zokudlai-lysineAmanye ama-amino acid abalulekile afana ” ayashoda. Kodwa i-quinoa ihlukile. Ngoba iqukethe wonke ama-amino acid abalulekile. Ngakho-ke, iwumthombo omuhle kakhulu wamaprotheni. Iqukethe amaprotheni amaningi kunezinhlamvu eziningi.

Ngamagremu angu-8 wekhwalithi yeprotheyini inkomishi ngayinye, futhi ingumthombo omuhle kakhulu weprotheyini esekelwe ezitshalweni kubantu abadla imifino.

Inenkomba ye-glycemic ephansi enikeza ukulawula ushukela wegazi.

inkomba ye-glycemicIsilinganiso sokuthi ukudla kunyusa ngokushesha kangakanani amazinga kashukela egazini. Kuyaziwa ukuthi ukudla ukudla okunenkomba ephezulu ye-glycemic kungakhuthaza indlala futhi kube nomthelela ekukhuluphaleni.. Lokhu kudla kudala isifo sikashukela sohlobo 2 kanye nesifo senhliziyo esingamahlalakhona.

Inkomba ye-glycemic ye-quinoa Ingama-52 futhi ingeyesigaba sokudla okunenkomba ephansi ye-glycemic. Kodwa-ke, kufanele kuqashelwe ukuthi okuqukethwe kwe-carbohydrate kuphezulu.

Iqukethe amaminerali abalulekile njengensimbi ne-magnesium

I-Quinoa ine-iron ephezulu, i-magnesium, zinc kanye ne-potassium. Nokho, kunenkinga; Futhi iqukethe into ebizwa ngokuthi i-phytic acid, enciphisa ukumuncwa kwala maminerali. Uma ucwilisa i-quinoa ngaphambi kokupheka, okuqukethwe kwe-phytic acid kuzokwehla.

Inemiphumela enenzuzo empilweni ye-metabolic

Uma kucatshangelwa ukuthi iqukethe inani eliphezulu lezakhamzimba ezizuzisayo, akulona iphutha ukuthi i-quinoa ithuthukisa impilo ye-metabolic.

Ucwaningo luye lwabonisa ukuthi i-quinoa yehlisa kakhulu ushukela wegazi, i-insulin namazinga e-triglyceride. Kutholakale futhi ukuvimbela imiphumela emibi ye-fructose. 

Iqukethe amanani aphezulu ama-antioxidants

Ama-Antioxidants alwa nokuguga kanye nezifo eziningi ngokuqeda ama-radicals mahhala. I-Quinoa iqukethe inani elikhulu lama-antioxidants.

uphatha isifo sikashukela

I-Quinoa iqukethe i-magnesium, elawula isifo sikashukela. Iziguli ezinesifo sikashukela zingasebenzisa njengesengezo sokudla okunempilo. magnesiumIlawula izinga likashukela ngokusiza ukukhiqizwa kwe-insulin.

Ivimbela ukuqunjelwa

Ngenxa yokuqukethwe kwayo i-fiber, iyasebenza nasekuqunjelweni. Le micu yenza kube lula ukudlula kokudla emathunjini.

Kuhle ku-asthma

Iphinde isebenze ekwehliseni izifo zemigudu yokuphefumula. I-Quinoa Ilungele isifuba somoya ngenxa yokuqukethwe kwayo i-riboflavin, enezici eziphumuzayo emithanjeni yegazi eya emaphashini.

Inikeza ukulawulwa kwe-cholesterol

Ngenxa ye-fibers kokuqukethwe kwayo, isiza ukulawula amazinga e-cholesterol.

Yehlisa i-migraine

Kwesinye isikhathi ukushoda kwe-magnesium emzimbeni kungaholela ekuphathweni kwekhanda le-migraine. I-QuinoaI-magnesium equkethwe kuyo isiza ukuvimbela lokhu.

Inikeza ukuvuselelwa kwezicubu

I-Quinoa Ngenxa ye-lysine, ivuselela amangqamuzana esikhumba awonakele kanye nezicubu. Isetshenziswa ekwelapheni izinyembezi ze-ligament kanye nemihuzuko yesikhumba.

Ibhalansisa umfutho wegazi

I-QuinoaUkuba khona kwe-riboflavin kuyo kunomphumela wokuphumula emithanjeni yegazi. Iphinde inikeze amandla ngokunciphisa ukucindezeleka emzimbeni.

inikeza amandla

I-QuinoaAmavithamini namaminerali akuwo anikeza amandla. Inyusa izinga le-metabolic. Njengoba ingenayo i-gluten, iwumthombo omuhle wokudla walabo abane-gluten allergies.

Ingabe i-Quinoa Yehlisa Isisindo?

Ukuze ulahlekelwe isisindo, ama-calories amancane ayadingeka kunokushiswa. Okunye ukudla kusiza le nqubo ngokunciphisa isifiso sokudla. I-Quinoa Kuwukudla okunalezi zakhiwo.

Inani eliphakeme lamaprotheni lisheshisa imetabolism futhi linqamule isifiso sokudla. Okuqukethwe kwe-fiber ephezulu kwandisa ukusutha futhi kusiza ukudla ama-calories ambalwa. 

Izinzuzo ze-Quinoa Esikhumbeni

Yehlisa ukulimala kwesikhumba

I-Quinoa i-collagen Iqukethe into ebizwa ngokuthi i-lysine esiza ekukhiqizeni i-lysine, eyenza izilonda ziphole ngokushesha.

Ikwenza ubukeke umncane

Inezici zokuqinisa ngenxa ye-collagen synthesis. Inhlanganisela ye-riboflavin kokuqukethwe kwayo ibhubhisa izikhwama ezingaphansi kwamehlo.

Isiza ukunciphisa izinduna

I-Quinoa, induna Yehlisa ukukhiqizwa kwamakhemikhali ahlobene ne Ivimbela izinduna ngenxa yokuqukethwe kwayo kwe-sebum.

Izinzuzo zezinwele ze-Quinoa

Isebenza ngempumelelo ekuvimbeleni inkwethu

I-QuinoaAmaminerali e-iron ne-phosphorus, atholakala ngamanani amakhulu, athambisa futhi ahlanze isikhumba. Ngale ndlela, i-dandruff ayisuswanga kuphela ekhanda, kodwa futhi ukwakheka kwe-dandruff kuyavinjelwa.

Isebenza njenge-tonic yezinwele

I-QuinoaIcebile ngamavithamini namaminerali ahlukahlukene. Ngenxa yohlobo lwe-amino acid ekuqukethe, iqinisa izimpande zezinwele futhi yenza imicu yezinwele iqine. Ngale ndlela, isebenza njenge-tonic yezinwele uma isetshenziswa nsuku zonke.

Ivimbela ukuqothuka kwezinwele

Ngenxa yama-amino acids okuqukethwe kwawo, inikeza ukukhula kwezinwele ngokondla izinwele. Ukuqothuka kwezinweleInikeza ivolumu ezinweleni ngokumisa

Indlela Yokukhetha Nokugcina I-Quinoa?

I-Quinoa imbewu ivamise ukuthengiswa ngamaphakheji angangeni moya noma ezitsheni. Okuvame kakhulu okutholakalayo uhlobo lwe-quinoa imhlophe kodwa kwezinye izindawo imnyama futhi i-quinoa ye-tricolor imbewu nayo iyatholakala.

ukukhetha

- I-Quinoa Lapho uthenga, khetha okusanhlamvu okuhle nokomile. Kufanele zibukeke futhi zihogele fresh.

- Ipakishwe kahle futhi ivalwe kahle ukuze kuqinisekiswe ubusha nempilo yeshelufu iquinoa thenga.

Isitoreji

– Gcina okusanhlamvu endaweni epholile, eyomile esitsheni esingangeni moya nesivalo esibambayo. Isiqukathi esivalwe kahle sibalulekile ukuze kugcinwe ukusha kanye nokunciphisa amathuba okutheleleka. Ngale ndlela, zihlala zintsha izinyanga noma ngaphezulu konyaka lapho zigcinwe kude nokukhanya kwelanga nokushisa.

– kuphekiwe iquinoaibonisa ukulahlekelwa ukuthungwa futhi iba yisikhunta lapho yonakalisiwe. Kubhakiwe iquinoaUngayivumeli ihlale ekamelweni lokushisa amahora angaphezu kwama-2.

Indlela yokusebenzisa i-Quinoa?

I-Quinoa Kuyi-cereal okulula ukuyilungisa nokuyisebenzisa. Ungakuthola ezitolo zokudla okunempilo noma ezitolo ezinkulu. I-QuinoaNgokuya ngohlobo lokudla, kunconywa ukuthi ukugezwe kahle ukuze kungabi nokunambitheka okubabayo.

Yimiphi imiphumela emibi ye-Quinoa?

Izinkinga Zokugaya Ukudla

I-Quinoa Ngenxa yokuthi inothile nge-fiber, ukudla kakhulu kungaholela ekubeni negesi, ukuqunjelwa kanye nesifo sohudo. Lokhu kuyiqiniso ikakhulukazi uma ungajwayele ukudla i-fiber eningi.

Itshe lezinso

I-Quinoaiqukethe amanani ahlukahlukene e-oxalic acid. Nakuba le asidi ikhishwa emchamweni, ingabopha ne-calcium futhi yakhe amatshe ezinso kubantu abazwelayo. 

Ngenxa yalokho;

I-QuinoaIqukethe imisoco eminingi kunezinye izinhlamvu eziningi futhi inamaprotheni ekhwalithi ephezulu. Icebile ngamavithamini, amaminerali kanye nezinhlanganisela zezitshalo, kanye nama-antioxidants.

I-Quinoa Ayinayo i-gluten futhi ingasiza ekwehliseni amazinga kashukela egazini futhi yehlise isisindo.