Quinoa (groats): katundu wofunikira ndi njira yokonzekera

Quinoa (mtundu woyenera wa dzina loti "quinva", mayina ena a quinoa, mpunga quinoa) ndi imodzi mwazinthu zodziwika bwino zaumoyo padziko lapansi.

UN idatcha chaka cha 2013 "Chaka Chonse cha Quinoa" povomereza zakupezeka kwamtunduwu.

Quinoa ilibe gluten, ili ndi mapuloteni ambiri ndipo ndi amodzi mwa zakudya zochepa zomwe zimakhala ndi ma amino acid ofunikira.

Mulinso wolemera mu fiber, magnesium, mavitamini a B, chitsulo, potaziyamu, calcium, phosphorous, vitamini E ndi ma antioxidants ena osiyanasiyana.

Nayi maubwino 10 azitsimikizidwe azaumoyo a quinoa.

Quinoa Krupa: Maubwino 10 Atsimikizidwe Zaumoyo

Quinoa Ndi mbewu ya chimanga (1) yomwe yadzala kuti ipange mbewu zabwino.

Ndiye kuti, quinoa ndi mbewu yomwe imaphikidwa ndikudya monga tirigu.

Quinoa anali chikhalidwe chofunikira kwambiri mu chitukuko cha Incan. Amamutcha "mayi wa mbewu zonse" ndipo amamuona ngati wopatulika.

Wakhala ukugwiritsidwa ntchito kwa zaka masauzande angapo ku South America, ndipo pokhapokha pompano idakhala yapamwamba komanso yapamwamba kwambiri.

Masiku ano, mutha kupeza zakudya za quinoa ndi quinoa padziko lonse lapansi, makamaka m'masitolo ogulitsa zakudya zam'magulu komwe othandizira amapereka mwapadera pazinthu zachilengedwe.

Pali mitundu itatu yayikulu ya quinoa: yoyera, yofiira ndi yakuda.

1. Chochita chopatsa thanzi kwambiri

Kupanga ndi zopatsa mphamvu za quinoa yophika

• Mapuloteni: 8 magalamu.
• CHIKWANGWANI: 5 magalamu.
• Manganese: 58% yololedwa tsiku lililonse (RDA).
• Magnesium: 30% ya RDA.
• Phosphorous: 28% RDA.
• Folate: 19% ya RDA.
• Copper: 18% RDA.
• Chitsulo: 15% RDA.
• Zinc: 13% RDA.
• Potaziyamu 9% ya RDA.
• Zoposa 10% RDA za mavitamini B1, B2 ndi B6.
• Kashiamu wochepa, B3 (niacin) ndi vitamini E.

Kalori Quinoa: ili ndi ma calories 222, 39 gr. chakudya ndi 4 gr. mafuta. Mulinso ndi mafuta ochepa a omega-3 acids.

Quinoa ilibe GMOs, ilibe gluten ndipo nthawi zambiri imakhala yolimba. Ngakhale si mbewu, mbewuyi imanenedwabe ngati chakudya chokwanira.

Asayansi a NASA amawona kuti ndi chikhalidwe choyenera kukula m'malo, makamaka chifukwa cha michere yambiri, kugwiritsa ntchito mosavuta, komanso kupumula mosavuta (3).

United Nations yalengeza kuti 2013 Chaka cha Quinoa cha 2013 chifukwa cha phindu lake lathanzi komanso kuthekera kothandizira chitetezo padziko lonse lapansi (4).

Chifukwa chake: Quinoa ndi mbewu yabwino yomwe ikudziwika kwambiri pakati pa anthu anzeru. Quinoa ndi mankhwala opatsa thanzi kwambiri.

2. Muli mankhwala ophatikizira quercetin ndi kempferol

Zovuta za chakudya paumoyo wa anthu zimapitilira mavitamini ndi michere yomwe mungazolowere.

Pali zinthu masauzande angapo amene amatsata, ena ndi athanzi kwambiri.

Izi zimaphatikizapo ma antioxidants opangidwa kuchokera kumera omwe amatchedwa flavonoids, omwe awonetsedwa kuti akupereka maubwino osiyanasiyana az thanzi.

Ma flavonoids awiri omwe aphunziridwa bwino, quercetin ndi kempferol, apezeka ndi kuchuluka kwa quinoa (5).

M'malo mwake, zomwe quicetin zili mu quinoa ndizokwera kwambiri kuposa pazinthu wamba zomwe zimakhala ndi quercetin, mwachitsanzo, monga cranberries (6).

Izi flavonids ziwiri zofunika zawonetsedwa kuti zimakhala ndi zotsutsana ndi kutupa, ma antiviral, anticancer ndi antidepressant zotsatira zamaphunziro a nyama (7, 8, 9, 10).

Kuphatikiza quinoa muzakudya zanu, mukulitsa kwambiri kuchuluka kwanu pazakudya izi ndi zina zofunika.

Chifukwa chake: Quinoa ilinso ndi ma flavonoids ambiri, kuphatikizapo kempferol ndi quercetin. Awa ndi ma antioxidant amphamvu okhala ndi zomera zomwe zimakhala ndi maubwino ambiri athanzi.

Komanso dziwani kuti chinangwa (chinangwa) ndi chiani?

3. Quinoa - phala lomwe limakhala ndi fiber yambiri, lalitali kwambiri kuposa mbewu zambiri

Ubwino wina wa quinoa ndizofunikira zake za fiber.

Kafukufuku wina yemwe adasanthula mitundu inayi ya quinoa adapeza magawo 10-16-16 a utsi pama gramu 100 aliwonse (11).

Izi zimakwanira 17-27 magalamu pa chikho chilichonse, chomwe ndi chachikulu kwambiri - kuposa kawiri kuposa mbewu zambiri. Quinoa yophika amakhala ndi zochepa gramu, magalamu pa gramu, chifukwa imamwa madzi ambiri.

Tsoka ilo, fiber zambiri ndizopanda tanthauzo, zomwe sizimawoneka kuti ndizopindulitsa zofanana ndi zaumoyo wa dzuwa.

Nthawi yomweyo, zomwe zimakhala zosungunuka mu quinoa zidakali zapamwamba, pafupifupi 2.5 g pa chikho chilichonse kapena 1.5 g pa 100 g.

Kafukufuku wambiri akuwonetsa kuti mafuta osungunuka amatha kuthandizira kuchepetsa shuga m'magazi, kuchepetsa cholesterol, kuwonjezera mafuta, komanso kuthandizira kuchepetsa thupi (12, 13, 14).

Chifukwa chake: Quinoa ili ndi mitundu yambiri kuposa mbewu zambiri. Fiber zambiri ndizopanda tanthauzo.

Zothandiza pazochitika za quinoa groats

Quinoa imapereka thupi ndi michere yambiri, ili ndi anti-yotupa, mankhwala osokoneza bongo, odana ndi khansa komanso antidepressant ndipo imakhala ndi mapuloteni ambiri. Kudya quinoa kumatha kukuthandizani kuti muchepetse kunenepa, kuti muchepetse shuga, komanso zina.

1. Quinoa croup ndiyopatsa thanzi kwambiri

Quinoa ndi tirigu wobzalidwa kuti apange mbewu zabwino. Mwaukadaulo, si mbewu ya tirigu, koma amatanthauza tirigu-1 (1).

Mwanjira ina, quinoa ndi mbewu yomwe imakonzedwa ndikudya ngati tirigu.

Quinoa inali chinthu chofunikira kwambiri mu ufumu wa Inca. Amadzitcha kuti "mayi wa mbewu zonse" ndipo amaziona kuti ndizopatulika.

Ku South America, idadyedwa kwazaka zambiri ndipo yangokhala chida chotchuka kwambiri, mpaka ifika paudindo wa "superfood."

Masiku ano, mutha kupeza Quinoa ndi zinthu zotengera phala ili padziko lonse lapansi, makamaka m'masitolo azakudya zamagulu komanso m'malesitilanti omwe amalimbikitsa phindu la kudya zinthu zachilengedwe.

Pali mitundu itatu yayikulu ya quinoa: yoyera, yofiira ndi yakuda.

Nayi zakudya zomwe zimapezeka mu gawo limodzi la gramu 185 ya chophika cha quinoa (2):

• Mapuloteni: 8 magalamu.
• CHIKWANGWANI: 5 magalamu.
• Manganese: 58% ya Adalimbikitsa Daily Intake (RDI).
• Magnesium: 30% ya RSNP.
• Phosphorous: 28% ya RSNP.
• Folic Acid: 19% ya RSN
• Copper: 18% ya RSNP.
• Chitsulo: 15% ya RSNP.
• Zinc: 13% ya RSN.
• Potaziyamu: 9% ya RSN.
• Zoposa 10% za RDIs za mavitamini B1, B2, ndi B6.
• Kashiamu wochepa, B3 (niacin) ndi vitamini E.

Kutumikira koteroko kumakhala ndi zopatsa mphamvu zokwanira 222 calories, 39 magalamu a chakudya ndi mafuta anayi a mafuta. Mulinso ndi mafuta ochepa a omega-3 acids.

Quinoa si GMO, wopanda gluten ndipo nthawi zambiri amakhala wolimba. Ngakhale mwanzeru osati njere, imanenedwa ngati chakudya chokwanira chonse.

Asayansi aku NASA amawona kuti ndi chikhalidwe choyenera kukula mlengalenga, makamaka chifukwa cha michere yambiri, kugwiritsa ntchito mosavuta komanso mosavuta kukula (3).

United Nations (UN) yalengeza kuti 2013 Chaka cha Quinoa cha padziko lonse lapansi chifukwa cha phindu lalikulu lazakudya komanso kuthekera kothandizira chitetezo cha chakudya padziko lonse (4).

Quinoa ndi mbewu yabwino yomwe ikudziwika kwambiri pakati pa anthu anzeru. Phala ili lili ndi michere yambiri yambiri.

2. Muli mankhwala ophatikizira Quercetin ndi Kempferol

Ubwino wazakudya zachilengedwe umapitilira mavitamini ndi michere yomwe mwina mungazolowere.

Pali zinthu masauzande angapo amene amatsata, zomwe zina ndizothandiza kwambiri thanzi la munthu. Izi zimaphatikizapo ma antioxidants opangidwa ndi mbewu otchedwa flavonoids, omwe apezeka kuti ali ndi zinthu zambiri zopindulitsa.

Ma flavonoids awiri, quercetin ndi kempferol, omwe amapezeka pamtundu waukulu wa quinoa, amaphunziridwa bwino (5).

M'malo mwake, zomwe zili mu quinoa ndizapamwamba kwambiri kuposa momwe zimapangidwira ndi quercetin, monga cranberries (6).

Kafukufuku wazinyama adawonetsa kuti mamolekyu ofunikira ali ndi zotsutsana ndi kutupa, ma antiviral, anti-cancer, ndi zotsatira za antidepressant (7, 8, 9, 10).

Kuphatikiza quinoa muzakudya zanu, mukulitsa kwambiri zomwe mumadya (ndi) zina zofunika michere.

Quinoa ilinso ndi ma flavonoids ambiri, kuphatikizapo quercetin ndi kempferol. Awa ndi maudzu amphamvu achilengedwe okhala ndi zinthu zambiri zopindulitsa.

3. Quinoa ili ndi mitundu yambiri kuposa michere yambiri

Chofunikira china chaphindu cha phala la quinoa ndichinthu chofunikira kwambiri (fiber fiber).

Kafukufuku wina, yemwe adaphunzira mitundu inayi ya quinoa, 10-16 magalamu a fiber ku 100 gramu iliyonse adapezeka (11).

Izi zimakwaniritsa magalamu 17-27 pa gramu 185 iliyonse, yomwe imakhala yochulukirapo kuposa kawiri m'mizere yambiri. Quinoa yophika imakhala ndi ulusi wocheperako chifukwa imamwa madzi ambiri.

Tsoka ilo, fiber zambiri ndizopanda tanthauzo, zomwe sizimawoneka kuti ndizopindulitsa zofanana ndi zaumoyo wa dzuwa.

Komabe, zomwe zimakhala zosungunuka mu quinoa zikadali zabwino kwambiri - pafupifupi magalamu a 2,5 pa gramu ya 185 kapena magalamu 1.5 pa gramu 100 zilizonse.

Kafukufuku wambiri akuwonetsa kuti mafuta osungunuka amatha kuthandiza shuga m'magazi, kutsitsa cholesterol, kuwonjezera kukhudzika kwam'mimba ndikuthandizira kuchepetsa thupi (12, 13, 14).

Quinoa imakhala yambiri kuposa michere yambiri. Pakafukufuku wina, magalamu 17-27 a fiber pamtundu uliwonse (magalamu a 185) anapezeka. CHIKWANGWANI chochuluka sichingagwere, koma chimodzi mwa quinoa chikadali ndi 2.5 g yazakudya zosakwanira.

4. Gluten yaulere komanso yabwino kwa anthu omwe alibe tsankho

Malinga ndi kafukufuku wa 2013, pafupifupi gawo limodzi mwa anthu atatu aliwonse okhala ku United States amayesa kuchepetsa kapena kupewa kugwiritsa ntchito gilateni (gluten) (15).

Chakudya chopanda mafuta osokoneza bongo chimatha kukhala chabwino kwa thanzi lanu ngati chikuchokera pazakudya zopanda chilengedwe.

Mavuto amabuka pamene anthu adya zakudya zopanda mafuta zopangidwa kuchokera ku chakudya chamafuta.

Zakudya izi sizabwino kuposa anzawo okhala ndi gluten chifukwa chakudya chopanda pake cha zakudya zopanda mafuta chimakhalabe chakudya chopanda pake.

Ofufuza ambiri amawona quinoa ngati njira yabwino yopangira zakudya zopanda gluten kwa anthu omwe safuna kusiya zakudya zoyambira monga kuphika mkate ndi pasitala.

Kafukufuku akuwonetsa kuti kugwiritsa ntchito quinoa m'malo mwa zosakaniza zina zopanda gluten monga zokonzedwa bwino za tapioca, mbatata, chimanga ndi ufa wa mpunga zingakulitse kwambiri kuchuluka kwa michere ndi antioxidants omwe amadya (16, 17).

Quinoa ndichilengedwe chaulere. Kugwiritsa ntchito chamba ichi m'malo mwa zosakaniza zopanda glilone kungakulitse kuchuluka kwa antioxidant ndi zakudya zanu mukamapewa gluten.

5. Mapuloteni ambiri kwambiri, okhala ndi ma amino acid onse ofunikira

Puloteni imakhala ndi amino acid, asanu ndi anayi omwe amatchedwa ofunikira, chifukwa thupi lanu silingathe kupanga ndipo likuyenera kupezeka muzakudya zanu.

Ngati chakudyacho chili ndi mitundu yonse isanu ndi inayi yama amino acid, chimatchedwa protein yokwanira.

Vuto ndilakuti zakudya zambiri zam'mera zimasowa ma amino acid ofunika, monga lysine.

Komabe, quinoa ndiwopatula chifukwa imakhala ndi ma amino acid ofunikira. Pachifukwa ichi, ndi gwero labwino kwambiri la mapuloteni. Kuphatikiza apo, ili ndi mapuloteni ambiri kuposa chimanga chambiri (18).

Quinoa imakhala ndi magalamu 8 a protein yofunikira pa gramu 185 iliyonse. Izi zimapangitsa kukhala gwero labwino kwambiri la mapuloteni azamasamba kwa azinyama ndi vegans.

Quinoa ali ndi mapuloteni ambiri poyerekeza ndi zakudya zam'mera zambiri. Ilinso ndi ma amino acid ofunikira omwe mumafunikira, ndikupangitsa kuti akhale gwero labwino kwambiri la mapuloteni kwa masamba ndi vegans.

6. Ili ndi index yotsika ya glycemic, yomwe imathandiza pakuwongolera shuga

Glycemic index ndi chisonyezo cha momwe zakudya zimatithandizira kuthamanga shuga.

Kudya zakudya zokhala ndi index yayikulu ya glycemic kumatha kudzutsa njala ndikuthandizira kunenepa kwambiri (19, 20).

Zakudya zoterezi zalumikizananso ndi matenda ambiri opweteka, monga mtundu 2 shuga ndi matenda amtima (21).

Quinoa ali ndi mndandanda wa glycemic wa 53, womwe umawerengedwa kuti ndi wotsika (22).

Komabe, ndikofunikira kukumbukira kuti phala ili lidakali ndi mafuta ambiri. Chifukwa chake, sichosankha chabwino ngati mutsatira zakudya zochepa za carb.

Mndandanda wa quinoa glycemic ndi 53, womwe umawoneka wotsika. Komabe, izi zidapezekanso zamafuta ochulukirapo.

7. Mitundu yambiri ya michere yofunika monga chitsulo ndi magnesium

Anthu ambiri samapeza michere yokwanira. Izi ndizofunikira makamaka kwa michere ina, monga magnesium, potaziyamu, nthaka ndi (kwa akazi) chitsulo.

Quinoa ili ndi kuchuluka kwa michere iyi 4, ndipo makamaka ma magnesium - pafupifupi 30% ya RDI pa galamu imodzi ya 185.

Vuto ndiloti phala ili lilinso ndi chinthu chotchedwa phytic acid, chomwe chimatha kumangiriza michereyi ndikuchepetsa kuyamwa kwawo (23).

Komabe, pakubowoka komanso / kapena kumera masamba a cookino musanaphike, mutha kuchepetsa zomwe zili phytic acid ndikupangitsa kuti mcherewo ukhale wofunikira kwambiri.

Quinoa ilinso ndi ma oxalates ochulukirapo, omwe amachepetsa kuyamwa kwa calcium ndipo angayambitse mavuto ena mwa anthu omwe amakonzanso miyala ya impso (24, 25).

Quinoa ali ndi michere yambiri, koma phytic acid yomwe ilimo ingalepheretse kuyamwa kwawo. Kumira kapena kuphuka kumachotsa phytic acid yambiri.

8. Imasintha kagayidwe

Poganizira kuchuluka kwakukulu kwa michere yomwe imapezeka mu quinoa, ndizomveka kuti mankhwalawa amatha kusintha kagayidwe. Mpaka pano, kafukufuku awiri mwa anthu ndi makoswe, adafufuza momwe quinoa imayendera.

Kafukufuku wamunthu adawonetsa kuti kugwiritsa ntchito quinoa m'malo mwophika mkate wamba ndi pasitala popanda gluten kumachepetsa kwambiri magazi, insulin ndi triglycerides (26).

Kafukufuku mu makoswe awonetsa kuti kuwonjezera quinoa pachakudya chachikulu cha fructose pafupifupi kumathetseratu zovuta zoyipa za fructose (27).

Komabe, kafukufuku wowonjezereka akufunika kuti amvetsetse bwino momwe quinoa imayendera metabolism.

Kafukufuku awiri mwa anthu ndi makoswe akuwonetsa kuti quinoa ikhoza kusintha kagayidwe kake pochepetsa shuga m'magazi, insulin ndi triglycerides. Komabe, kafukufuku wambiri akufunika.

9. Mitundu yambiri kwambiri ya antioxidants

Quinoa ndi wolemera kwambiri mu antioxidants, zomwe ndi zinthu zomwe zimapangitsa kuti maiyo azisintha mwaulere ndipo amakhulupiriridwa kuti amathandiza kulimbana ndi ukalamba ndi matenda ambiri.

Pakufufuza kwina kwa kuchuluka kwa antioxidant m'minyewa isanu, mbewu zitatu za pseudo, ndi miyendo iwiri, quinoa adapezeka kuti ali ndi kuchuluka kwambiri kwa antioxidants m'zakudya zonse khumi (28).

Kumera kwa mbewu kumawoneka kuti kumakulitsa zinthu za antioxidant kwambiri (29).

Quinoa akuwoneka kuti ndi wolemera kwambiri mu antioxidants. Kumera kumawonjezera milingo yake ya antioxidant kwambiri.

10. Tithandizireni kunenepa

Kuti muchepetse kunenepa, muyenera kudya zopatsa mphamvu zochepa kuposa momwe mumawotcha.

Zakudya zina zopatsa thanzi zimatha kuchepetsa kuchepa thupi, mwina mwakukula kwa kagayidwe kapena kuchepetsa kudya.

Chochititsa chidwi, quinoa ili ndi zinthu zingapo.

Phala ili ndi mapuloteni ambiri, omwe amatha kuwonjezera kagayidwe ndipo amachepetsa kwambiri chilakolako (30).

Fiber yayikulu imatha kukulitsa kumverera kwodzaza, ndikuthandizira kuchepetsa kuchuluka kwa kalori (31).

Mfundo yoti quinoa ili ndi index yotsika ya glycemic ndi chinthu chinanso chofunikira, chifukwa kugwiritsa ntchito zinthu zotere kumalumikizidwa ndi kuchepa kwa calorie ula (32).

Ngakhale pakadali pano palibe kafukufuku yemwe akuwunika zotsatira za quinoa pa kulemera kwa thupi, zikuwoneka kuti mwachilengedwe kuti phala ili lingakhale gawo lothandiza pacakudya chopatsa thanzi kuti muchepetse kunenepa.

Quinoa ndiwambiri mu fiber, mapuloteni ndipo ali ndi index yotsika ya glycemic. Zonsezi zimagwirizanitsidwa ndi kuchepa thupi komanso kukonza thanzi lathunthu.

Momwe mungaphatikizire quinoa mukudya + panu paphikidwe

Quinoa siili yathanzi kokha komanso thanzi, komanso yotsekemera ndipo imayenda bwino ndi zinthu zambiri.

Kutengera mtundu wa quinoa, asanaphike ayenera kutsukidwa ndi madzi kuti achotse saponins, omwe ali pamtunda wakunja ndipo amatha kukhala ndi zowawa.

Komabe, ena opanga amagulitsa chimanga chosambitsidwa kale, zomwe zimapangitsa izi kukhala zosafunikira.

Mutha kugula Quinoa m'masitolo ambiri azakudya komanso m'masitolo akuluakulu.

Itha kukhala yokonzekera kugwiritsidwa ntchito mu mphindi 15-20 zokha. Nayi njira yosavuta yopangira quinoa:

• Ikani makapu awiri (240 ml aliyense) pamadzi ndi pamoto.
• Onjezerani kapu imodzi (ma gramu 170) ya quinoa yaiwisi ndi mchere kuti mulawe.
• Kuphika kwa mphindi 15-20.
• Sangalalani nazo.

Quinoa yophika uyenera kuyamwa madzi ambiri ndikuwoneka bwino. Ngati ichitidwa moyenera, imayenera kukhala ndi kununkhira bwino kwamafuta.

Mutha kupeza maphikidwe ambiri a quinoa othandiza pa intaneti, kuphatikiza chakudya cham'mawa, nkhomaliro komanso chakudya chamadzulo.

Tirigu wathunthu

Mitundu yosagulitsidwa ya phala ili ndi ulusi wosakwanira womwe ungapangitse chidwi cha insulin komanso kuchepetsa magazi. Tiyenera kumvetsetsa kuti opanga nthawi zambiri amatikopa ndi mawu owala okhudza zabwino za zomwe amapanga. Chifukwa chake, simuyenera kutenga liwu pazomwe zalembedwa zazikulu. Onetsetsani kuti phukusi ndi mbewu 100 peresenti, osati gawo laling'ono kapena theka lokha. Kuti muchite izi, werengani malembawo.

Mafuta onse a tirigu amapindulitsa kwambiri kwa shuga. Kupatula apo, ma antioxidants ndi ulusi amasungidwa mmenemo. Kumbukirani kuti tirigu wa odwala matenda ashuga sayenera kukhala ndi index yayikulu kwambiri ya glycemic, ndipo oats amayenera lingaliro ili. Chowonadi ndi chakuti phala ili ndi beta-glucan, ndiko kuti, mtundu wamtundu wosungunuka womwe ungachepetse index iyi ndikuwongolera cholesterol.

Komanso, mtundu uwu wa chimanga umalowetsedwa kwa nthawi yayitali, ndipo izi zimakupatsani mwayi wokwaniritsa thupi kwanthawi yayitali. Kuphatikiza apo, chifukwa cha oats, mutha kudziteteza ku kunenepa kwambiri ndikulemba matenda ashuga a 2.

Mpunga wakuda

Palibe gluteni mu mpunga, ndipo ndiwothandiza kwambiri kwa anthu omwe ali ndi matenda a celiac kapena allergies ku tirigu. Chofufumitsa chosasakanizidwa chimakhala ndi masamba ambiri ambiri ndi ma germamu omwe amakhala ndi fiber komanso magnesium yambiri. Chifukwa cha zinthu zotere, metabolism imakwera, insulin chiwopsezo chimachepa, ndipo mwayi wokhala ndi matenda a shuga umachepa. Kuphatikiza apo, mpunga wa bulauni uli ndi fiber yambiri, yomwe imathandiza kwa iwo omwe amalimbana ndi matenda ashuga.

Buckwheat groats

Ilinso phala lothandiza kwambiri kwa matenda ashuga. Zonse ndizokhudza kwambiri ma amino acid, potaziyamu ndi mapuloteni, komanso kusapezeka kwa gluten. Chifukwa chake, zidzakhala zabwino kwa anthu omwe ali ndi matenda ashuga.

Ichi ndi chimanga chotchuka ku Middle East. Amaloledwa mtundu wachiwiri wa matenda ashuga, pakakhala kuti palibe owonjezera kulemera, kusalolera wa glucose, flatulence ndi mavuto ena ndi m'mimba thirakiti. Maphala othandizira amawaganizira chifukwa amatha kusintha kagayidwe, komanso kuyamwa pang'onopang'ono, zomwe zimaloleza kuwonjezera kulemera.

Amaranth groats

Amaranth amatanthauza njere zam'madzi zokhala ngati tirigu, monga burwheat ndi quinoa. Ili ndi mapuloteni ambiri, mafuta, pectin, zinthu zofunikira zazing'ono komanso zazikulu. Ilinso ndi fiber ndipo ilibe gluten, zomwe zimapangitsa kuti ikhale yothandiza kwambiri kwa odwala matenda ashuga. Mothandizidwa ndi chimanga chotere, ndizotheka kusintha mulingo woyambira wa asidi ndikubwezeretsanso ntchito za m'mimba.

Phala ili ndi mapuloteni komanso ma amino acid. Mulibe gluten, mulibe kwambiri glycemic level. Chifukwa cha kumwa kwa quinoa, mutha kusintha thanzi lanu: kuyika kagayidwe kake, kuchepetsa kulemera ndi chiwopsezo chokhala ndi matenda a shuga a 2. Komabe, wina ayenera kusamala akudya, popeza ali ndi ma oxalates ambiri.

Porridge ndi wolemera mu fiber, mavitamini ndi michere yambiri. Imasweka pang'onopang'ono m'matumbo, zomwe zimapangitsa kuti shuga azikhala pang'ono kulowa m'magazi. Koma ili ndi chiwopsezo chachikulu cha glycemic, chifukwa chake anthu omwe akudwala matenda ashuga sayenera kudya kwambiri. Ngati mumadya mbewu zoterezi, m'mawa okha.

Uwu ndi tirigu wokonda kunjenjemera, yemwe samadziwika kwambiri m'dziko lathu, koma ndi wothandiza kwambiri kwa anthu odwala matenda ashuga. Mbewu za tirigu ndizochepa kwambiri, koma zimakhala ndi mafuta ndi zitsulo zambiri. Chifukwa cha izo, mutha kubwezeretsa kapangidwe ka magazi, kusintha chitetezo chamthupi, ndipo kusapezeka kwa gluteni kumapangitsa kukhala kothandiza kwa odwala matenda ashuga. Chosangalatsa kwambiri ndichakuti teff imakhala ndi zonunkhira zokoma, zomwe zimapangitsa kukhala chowonjezera chabwino pakuphika.

Pomaliza, tikuwonjezera kuti chimanga, chomwe chimayenera kudyedwa ndi anthu odwala matenda ashuga, chimayenera kukhala ndi fiber, mavitamini ndi ma amino acid. Mukaziphatikiza ndi masamba, ndiye kuti sipadzakhala kulumpha mwamphamvu mu shuga.

Amino Acids Amakwaniritsidwa

Kuphatikizika kwa protein protein quinoa mulinso onse 9 amino acidzomwe sizipangidwe ndi thupi lathu, ndiye kuti, ziyenera kubwera kuchokera kunja ndi chakudya. Pachifukwa ichi, quinoa amatchedwa chakudya chabwino kwambiri cha anthu azinyama.

Koma nthawi yomweyo simungathe kufananizira mapuloteni azamasamba a quinoa ndi ma protein azinyama. Chowonadi ndi chakuti quinoa ilibe ma amino acid ofunikira pazofunikira kuti thupi lizigwira ntchito bwino.

Chifukwa chake, mapuloteni a nyama lero ndi gwero lokhalo lazinthu zofunika kwambiri kwa anthu.

Komabe, kugwiritsa ntchito Quinoa tsiku ndi tsiku kumatha kukhala thandizo lalikulu kwa iwo omwe amafunikira zakudya zama protein.

Khungu ndi tsitsi zimasintha.

Amino acid lysine yomwe ili mu quinoa imalimbikitsa kuyamwa ndi kuyamwa kwa calcium, komanso mapangidwe a collagen, omwe Ndi njira yabwino yopeweretsera misomali yothothoka komanso kuchepa kwa tsitsi..

Riboflavin ali ndi udindo wokhala ndi quinoa zofewa ndi zotanuka khungu.

Kuphatikiza apo, 100 g yaiwisi yaiwisi yomwe ili ndi chizolowezi cha manganese - chinthu chomwe chimadalira kapangidwe koyenera ka mafupa ndi minofu.

Chifukwa chake, kugwiritsa ntchito quinoa pafupipafupi kumalimbikitsidwa kwa ana, komanso anthu omwe ali ndi vuto la mafupa, nyamakazi ndi arthrosis.

Cholesterol wotsika

Mu nyuzipepala ya Chidatchi yotchedwa Plant Foods for Human, zotsatira za kafukufuku zidafalitsidwa malinga ndi momwe nyama zomwe zidali ndi zipatso zambiri za fructose zitatha kudya mbewu za quinoa mulingo wa cholesterol "yoyipa" ndi glucose m'magazi unachepa, ndiko kupewa matenda a atherosulinosis ndi mtima.

Kuphatikiza apo, anthu omwe amagwiritsa ntchito quinoa tsiku lililonse kwa nthawi yayitali amadziwa kuti ali pafupipafupi komanso kulimba mtima kumutu kunachepa kwambiri, yomwe imalumikizidwa ndi mawonekedwe ambiri a magnesium mu chomera, omwe amasintha kayendedwe ka magazi, amathandizira kuthetsa kuvulala kwamitsempha ndipo imakhala yothandiza pakugwira ntchito kwamanjenje.

Mimba microflora imasintha

CHIKWANGWANI, chomwe ndi gawo la quinoa, imagwira ndikumachotsa pang'onopang'ono zinthu zowola, mchere wamafuta ndi zinthu zina zovulazapotero kuyeretsa m'mimba thirakiti, kumapangitsa chimbudzi ndi kusintha matumbo a microflora.

Tsiku ndi tsiku kuphatikiza quinoa mukudya, muchotsa kudzimbidwa, kumva kupsinjika m'mimba komanso kusangalala.

Kukalamba kumachepa

Quinoa (makamaka nthangala za mbewu) - zenizeni nyumba yosungirako zachilengedwe antioxidantskuthandiza kulimbana ndi zama radicals, zotupa njira ndi kukalamba kwa thupi.

Kuphatikizika kwa quinoa kumaphatikizapo flavonoids quercetin ndi kempferol (woyamba mu phala ndi wamkulu kuposa cranberries). Ma flavonoids achilengedwe amasunthidwa bwino ndi thupi, amakhala ndi anti-yotupa, antiviral, antitumor ndi anti-nkhawa mali.

Komabe, kumbukirani kuti sizotheka kudalira flavonoids zochokera pachomera pokhapokha pochiza matenda, koma ndizotheka kuthamangitsa kuchira ndi chithandizo chawo, makamaka ngati quinoa imadyedwa pafupifupi katatu pa sabata.

4. Free gluten, yabwino kwa anthu omwe alibe tsankho

Chakudya chopanda mafuta osokoneza bongo chitha kukhala chopindulitsa ngati chikuchokera pakudya chopanda mafuta.

Mavuto amabuka pamene anthu adya zakudya zopanda mafuta zopangidwa kuchokera ku wowuma.

Zakudya izi sizabwino kuposa anzawo omwe amakhala ndi gluten, chifukwa zakudya zopanda zakudya zopanda mafuta ndizakudya zopanda pake.

Ofufuza ambiri amawona quinoa ngati mankhwala oyenera osagwiritsa ntchito zakudya kwa anthu omwe safuna kusiya zakudya zoyambira monga mkate ndi pasitala.

Kafukufuku akuwonetsa kuti kugwiritsa ntchito quinoa m'malo mwa zakudya zopanda mafuta, monga tapioca, mbatata, chimanga, ndi ufa wa mpunga, kumatha kuwonjezera phindu lazakudya zanu (16, 17)

Chifukwa chake: Quinoa ilibe ufulu. Kuphatikizidwa kwa quinoa m'zakudya m'malo mwa zakudya zopanda zakudya zopanda gliteni kumatha kuwonjezera chakudya chopatsa thanzi komanso chokwanira cha antioxidant cha zakudya kwa anthu omwe amapewa kudya zopanda mafuta.

Kuchulukitsa kugwira ntchito ndi kupirira

Ngati mukukumana ndi kupsinjika kwakuthupi komanso luntha tsiku lililonse, Quinoa wolemera m'mapuloteni ndi mafuta azakudya amathandizanso kuti mukhalebe ndi mphamvu zambiri.

Othamanga a Quinoa thandizani kumanga minofu ndikubwezeretsa minofu atachita masewera olimbitsa thupi kwambiri.

Koma chifukwa cha phala ili liyenera kupezeka mu chakudya osachepera 4-5 pa sabata.

Mwazi wa shuga wamagazi umasintha

Quinoa ali ndi mndandanda wotsika kwambiri wa glycemic: pafupifupi magawo 50 pa 150 g ya phala lophika, lomwe amakulolani kuti muiwale za njala kwanthawi yayitali komanso kupatula kuwonjezeka kwa shuga m'magazi.

Kafukufuku yemwe adasindikizidwa mu Journal of Medicinal Food adapeza kuti kumwa tsiku lililonse pseudo-chamba (makamaka quinoa) kumathandizira osati kokha kuchepetsa kuchuluka kwa shuga mu mtundu 2 wa shuga, komanso chepetsa kuthamanga kwa magazi.

Izi zimatheka kwambiri chifukwa cha CHIKWANGWANI, chomwe chimapezeka kwambiri mu quinoa.

Komabe, quinoa imakhala ndi chakudya chamagulu ochulukirapo, omwe ayenera kukumbukira omwe amatsata zakudya zamafuta ochepa.

Chiwopsezo cha kuchepa kwa vitamini chidzachepetsedwa

Quinoa - gwero lamadzi ndi mavitamini ambiri, zomwe zimakhala zowona makamaka kwa anthu omwe amatsatira zakudya zovuta zomwe zingayambitse kuchepa kwa vitamini.

Chifukwa chake, pogwiritsa ntchito chikho chimodzi chokha cha quinoa patsiku, mutha kupanga gawo limodzi mwa magawo atatu a zakudya zamagetsi zamasiku onse.

100 g ya phala ili ndi 42 μg ya vitamini B9, 152 mg wa phosphorous, 64 mg wa magnesium, 172 mg wa potaziyamu, 17 mg wa calcium, komanso mavitamini A, E, C, iron, zinc.

Kuchuluka kwa quinoa kumawonetsera phindu la malonda awa:

• Imalimbitsa chitetezo chathupi.
• Imawongolera magwiridwe antchito amanjenje ndi mtima.
• Matendawa amatenthetsa ntchito.
• Amasintha khungu.
• Imathandizira kagayidwe.
• Kuchulukitsa kukana kuzizira.
• Zimalepheretsa kukula kwa magazi m'thupi.

Zachidziwikire, kumayambiriro kwambiri kunena za machiritso a quinoa, koma maphunziro omwe adachitika amapatsa chifukwa ambiri anganene kuti phindu la chimanga ndilosatsutsika.

Kuchepetsa thupi

Kuti tichotse mapaundi owonjezera, tiyenera kuwotcha zopatsa mphamvu zambiri kuposa zomwe timadya. Ndipo tithandizireni mu izi zamagetsi zomwe zathandizira kuti muchepetse chakudya.

Quinoa imapangitsa kagayidwe kachakudya, imalimbikitsa chimbudzi ndipo imachepetsa njala chifukwa cha zomwe zili ndi mapuloteni komanso fiber yambiri.

Kuthandizira pakuchepetsa thupi kulinso Mndandanda wamtundu wa Quinoa wotsika bwino - magawo makumi asanu ndi awiri okhachifukwa chomwe, mutatha kudya chimanga, shuga wamagazi samachuluka, ndipo palibe chikhumbo chofuna kudya china chokoma. Nthawi yomweyo zopatsa mphamvu zochulukirapo sizidzayikidwa m'chiuno ndi m'chiuno, ndi kudyedwa ndi thupi (malinga ndi mfundo zotsalira za kuchepetsa thupi).

Komabe, popatsidwa kuchuluka kwambiri kwa kalori wokhala ndi quinoa, kuphatikiza chimanga mu zakudya, malamulo ena akuyenera kutsatidwa:

• Musati mudye Quinoa tsiku lililonse (ingophatikizani izi pamndandanda katatu pamlungu).
• Tsatirani njira ya 100 g patsiku.
• Idyani quinoa pa kadzutsa kapena nkhomaliro.
• Pewani kuphatikiza quinoa ndi zakudya zomwe zimaphatikizapo mafuta a nyama.

Ndipo tsopano tabweretsa ntchentche mumafuta mu uchi ndipo timayankhula za kuwopsa kwa quinoa, chifukwa, monga chinthu china chilichonse, phala ili ndi zovuta zake.

Saponins ku Quinoa

Quinoa imakhala ndi ma saponins, omwe ndi zinthu zowawa zomwe zimakhala ndi poizoni m'thupi la munthu akaperekedwa. Ndipo apa mukamadya, zinthuzi zilibe vuto.

Saponins amapezeka kokha mu chipika cha quinoa, chomwe ambiri amachichotsa pakutsuka mafakitale ndi kukonza, pomwe ena onse akutsuka, kuphika ndi kuphika mbewu.

Pogwiritsa ntchito Quinoa moyenera (osapitirira 150 - 200 g patsiku), simungamve mavuto obwera chifukwa cha saponins, koma ngati mumapitilira kuchuluka kwake tsiku lililonse ndikudya tirigu wosasamba ndiye kuti mumadzisonkhanitsa, saponins angayambitse kuledzera, kuwonetsedwa:

Pachifukwa ichi, ana osakwanitsa zaka ziwiri salimbikitsidwa kupatsa mbale za quinoa, chifukwa ngakhale saponins wambiri angayambitse poyizoni.

Pambuyo pazaka ziwiri, kukhudzidwa kwa quinoa kwa ana ndi 50 - 70 g patsiku.

Phytic acid mu quinoa

Vuto linanso lowopsa la quinoa ndi phytic acid.omwe amamangirira mchere ndikuletsa kuthira kwawo mwachindunji m'matumbo nthawi ya chakudya. Mapeto thupi lilibe zinc, chitsulo, calcium, phosphorous ndi magnesium. Kuphatikiza apo, metabolism imachepetsa.

Momwe mungachepetse phytic acid mu quinoa?

Kuthira phala kwa maola 12 - 24 m'madzi, kutentha kwake kuli 20C, kenako ndikuwuphika kwa mphindi 15 - 20, pafupifupi 60 - 75% phytic acid iwonongedwa. Mukawiritsa malonda, pafupifupi 15 - 20% ya asidi amawonongeka.

Koma mufunso la phytic acid, zonse sizimveka bwino monga zimawonekera koyamba, popeza ilinso ndi zothandiza:

• Menyani ufulu zopitilira muyeso.
• Amachepetsa kuchuluka kwa zotupa, makamaka zopezeka m'matumbo akulu.
• Amapondera carcinogenesis.
• Kweza mulingo wa cholesterol "wabwino".
• Imaletsa mapangidwe a miyala ya impso.

• Ngati mukumva kulemera m'mimba mwanu mutatha kudya quinoa, Mumavutitsidwa ndi flatulence, zilowereretsani zisanafike kuphika.
• Ngati ndinu masamba, ndipo mukudya kwanu quinoa ndi mlendo pafupipafupi, patsani zokolola zomwe zimamera, zomwe phytic acid zimachepetsedwa kwambiri. Komanso ,lemekezani zakudya zanu ndi zakudya za zinc, kapena kuposa pamenepo, imwani zowonjezera za zinc.
• Ngati mulibe mavuto azaumoyo ndipo musadzimve zowawa mutatha kudya quinoa - ingochotsani chimangacho kapena chinyikeni kwa maola angapo musanaphike.

Oxalates mu quinoa

Quinoa imakhala ndi ma oxalates, omwe ndi amchere ndi ena a oxalic acid.

Munthu wathanzi, yemwe amamwa 50 mg ya oxalic acid pa 100 g ya mankhwala, sangamve zowawa za oxalates, makamaka popeza gawo lina lake limawonongedwa ndi chithandizo cha kutentha.

Izi sizinganenedwe za iwo omwe ali ndi matenda a impso, cholecystitis, kapamba, gout, nyamakazi. Oxalates amasokoneza kuyamwa kwa kashiamu, kumayambitsa mavuto ndi mafupa komanso amathandizira kupanga miyala mu impso ndi chikhodzodzo.

Chifukwa chake, ndibwino kuti odwala omwe ali ndi mbiri yamatenda amenewa azisowa Quinoa, kapena kudya phala yoposa 2 pa sabata, makamaka pokonzekera supu zamasamba msuzi.

Komanso, kuti achepetse kuchuluka kwa ma oxalates m'thupi, amalimbikitsidwa:

• kuphatikiza chakudya chanu ndi zakudya zopezeka calcium yambiri kuti zitheke kuchuluka kwa oxalic acid ndi calcium,
• kumwa pafupifupi 2 - 2,5 malita a madzi patsiku, omwe angathandize kuchotsa oxalates mu mkodzo, ndi mandimu ayenera kuwonjezeredwa kumadzi kuti muchepetse mapangidwe a calcium osasungunuka pang'ono,
• kukana kutenga ma protein ndi vitamini C, owonjezera omwe amawonjezera asidi wa oxalic m'thupi.

Mukamatsatira malangizowa, mudzachepetsa mwayi wopangidwa mwala.

Gastroenterologists samalimbikitsa kuti pakhale zakudya za quinoa pakachulukidwe ka zilonda zam'mimba komanso zilonda zam'mimba chifukwa chazigawo yambiri ya fiber ndi mapuloteni m'mimba, zomwe zimatha kukhumudwitsa mucosa.

Ndani ayenera kuchepetsa kugwiritsa ntchito quinoa?

Pokhala tsankho la quinoa, mankhwalawa, ayenera kusiyidwa.

Ndi chisamaliro, quinoa imalowetsedwa mu zakudya za amayi omwe ali ndi pakati komanso anyama.

Chifukwa chake, m'matumba awiri oyamba okonzekera kubereka, chimanga chimatha kudya katatu kapena kanayi pa sabata, 100 mpaka 120 g Koma mu trimester yachitatu, kuchuluka kwa ma seva kuyenera kukhala kochepa mpaka 50 - 70 g patsiku kuti tipewe kumatulutsa komanso kumverera kosasangalatsa m'mimba chifukwa cha kutalika kwambiri zili mu quinoa fiber.

Poyamwitsa, ana amawalangiza kuti azisiya quinoa osachepera mpaka mwana atakwanitsa mwezi. Kenako, mutha kuyambitsa mosamala chimanga m'zakudya zanu, ndikuwona momwe mwanayo amvera. Pang'onopang'ono, gawo la quinoa limatha kuwonjezeka mpaka 100 - 120 g patsiku. Ndikwabwino kugwiritsa ntchito mankhwalawa mopitilira katatu pa sabata.

Momwe mungapangire quinoa yangwiro?

Quinoa samakonda chifukwa chokhala ndi zakudya zopanda mafuta, motero ndi bwino kupanga sopo, mbale zam'mbali komanso zokomera.

Tiona njira yachidule yopangira quinoa, yomwe mutha kusintha mosavuta pazomwe mukufuna.

1. Zilowerere phokoso kwa maola 12.
2. Muzimutsuka bwino pansi pa madzi ozizira nthawi 3-4 (mpaka madzi atayamba kumveka).
3. Thirani gawo limodzi la quinoa ndi magawo awiri a madzi, mchere ndikutumiza ku chitofu. Mukamasankha kontena yopangira quinoa, onani kuti phala limachulukitsa nthawi yophika ndi 4 mpaka 5.
4. Madzi ataphika, muchepetse kutentha ndikuphika grit kwa mphindi 15 mpaka 20 (mpaka madzi onse atentha).
5. Sakanizani ndi quinoa yomalizidwa kuti mbewu zisamatikane.
6. Quinoa phala yakonzeka!

Mutha kusiyanitsa kukoma kwa mbale powonjezera amadyera, tomato, ndi nkhaka zatsopano.

8. Quinoa ali ndi katundu wodwala.

Mu kafukufuku wina, phala zisanu ndi zinayi linayesedwa kuti likhale ndi katundu wa antidiabetic (kuphatikizapo quinoa).

Mu quinoa, quercetin adapezeka koposa zonse, zomwe zimateteza maselo kuti asawonongeke ndi ma free radicals.

Izi zimapangitsa quinoa kukhala chida chothandiza kupewa matenda ashuga amtundu wa 2.

Odwala a shuga a Type 1 amatha kugwiritsa ntchito quinoa m'zakudya zawo, koma chisamaliro chimayenera kutengedwa.

Ngati mungagwiritse ntchito phala la quinoa pafupipafupi, ndiye kuti kuyezetsa magazi kumayeneranso kuchitidwa pafupipafupi ndipo adotolo ayenera kusintha mlingo wa insulin (muchepetse ngati pakufunika).

Momwe mungagwiritsire ntchito zida za quinoa

1. Choyamba muyenera kutsuka mu sume (popeza chimanga cha quinoa ndichochepa kwambiri).

2. Ikhoza kuwira kwa maola angapo, kudzakhala kosangalatsa kwambiri kulawa.

3. Kupititsa patsogolo kununkhira kwamafuta a chimanga, kumatha kuwerengedwa mu poto yokazira kwa mphindi 5, kuyambitsa kosalekeza.

4. Pophika, tengani 1 chikho cha phala m'mbale awiri amadzi.

Quinoa sichimapangidwa kwa nthawi yayitali - mphindi 15.

Maphika akaphika, mudzadabwa: mbewuzo zimayamba kuwonekera ndipo mphukira yoyera yozungulira ikuwonekera bwino.

5. Kuphika quinoa ndikupanga zina zowonjezera:

• dzungu nthanga, anyezi ndi korori,
• mtedza ndi zipatso ku kukoma kwanu
• masamba osiyanasiyana a stewed.

6. Onjezerani supuni ziwiri za phala la quinoa ku ndiwo zamasamba kapena nsomba mukaphika.

7. Quinoa groats (kapena ufa) akhoza kuwonjezeredwa ku makeke a makeke kapena masikono.

8. Ziphuphu za Quinoa zimatha kuwonjezeredwa ku mphodza zamasamba ndi casseroles.

Tsopano mukudziwa kuti phala la quinoa ndi chakudya chopatsa thanzi.

Kugwiritsa ntchito muzakudya mungathe:

1) cholesterol yotsika, ndikuganiza kuti izi ndizabwino kuposa kugwiritsa ntchito mankhwala,

2) kuchepetsa magazi,

3) Kuchepetsa kuwawa kwa migraine,

4) kuchepetsa zoopsa za matenda amtima, kunenepa kwambiri, mtundu 2 shuga.

Sakani, gulani ndikugwiritsa ntchito phala la quinoa.

Onani blog kuti mumve zambiri zosangalatsa komanso zothandiza.

Lolani chakudya chanu kukhala mankhwala anu.

Zabwino zonse komanso thanzi labwino kwa inu.

Galina Lushanova

Galina Lushanova ali ndi maphunziro apamwamba (adamaliza maphunziro ku NSU ndi digiri ya cytology ndi genetics), Ph.D. waukulu mu pharmacology. Adaphunzitsidwa zakudya ndipo ndi membala wathunthu wa gulu la Russia Nutritionists. Alemba mabulogu "Chakudya ndi Thanzi" kuyambira 2011. Wopanga Sukulu Yoyamba Yapaintaneti ku Russia "Chakudya ndi Thanzi"

Lowani nawo nkhani za blog

Koyamba ndikumva za khwangwala. Kodi ali ndi dzina lina? China chake chomwe sindinakumane nacho m'masitolo. Ndikufuna kuyesa.

Zikomo, zosangalatsa kwambiri! Ndidango "lawa" ndiku quinua ndikuyamba kuwonjezera mbale zambiri pamenepo.

ukugula kuti ndikufuna kuyesera (((

Irina! Tsoka ilo, sindikudziwa kuti mumakhala mumzinda uti. Quinoa croup wawoneka kale ku Moscow. Ndidamuwona ku ABC of Taste shopu pa Simferopolsky Boulevard 24 ndi malo ogulitsira a Shtayer pa Chertanovskaya metro station. Gawo labwino kwambiri pazakuti ndikuti limatsitsa shuga wamagazi ndipo ndilopanda gilateni (yoyenera kwa iwo omwe amafunikira zakudya zopanda gluten). Phala ili lidawoneka m'sitolo "Indian Spices." Mwa njira, pali zotsika mtengo kwambiri. Ngati mukukhala mumzinda wina, mutha kuyitanitsa mu sitolo iyi, adzakutumizirani.

Galina, ndizosangalatsa kwambiri! Ndipo taonani nthawi yomweyo ndimayang'ana zinthu zosangalatsa zatsopano pa intaneti! Tatyana ndi Irina, ndapeza quinoa. Ndipo ndikuyang'ananso pa ABC of Taste))) zikomo!

Zoya! Quinoa ungagulidwe m'misika yambiri yapaintaneti. Malinga ndi ulalo wanu, quinoa 350 gr mtengo wa ma ruble 130, ndipo ku Indian Spices ku Indian Spice 500 gr quinoa kumawononga ma ruble 130. Sitolo ya India Spices imatumizanso kapena kubweretsa katundu kunyumba kwanu. Zabwino pakakhala kusankha.

Ndigula krupa quinoa pano, komanso zinthu zina zambiri zofunikira. Ngati muli ndi mafunso okhudzana ndi kukhazikitsa lamuloli, chonde lembani chisangalalo. Kupita ku mzinda uliwonse ku Russia $ 6 phukusi lolemera osaposa 1kg800gr, kulipira ndi visa yapa pulasitiki kapena khadi ya master. pali zotsatsira ndipo zimapezeka zotsika mtengo. Bwera ku gulu lathu lomwe timakumana kuti tikambirane za zakudya zopatsa thanzi komanso mankhwala apakhomo omwe ali otetezeka kwa anthu ndi chilengedwe, komanso zodzoladzola zam'mimbamo, etc. Mwachangu, Anna Titova.

Anton! Gwiritsani ntchito chidziwitso ichi ngati mukufuna kutsika magazi anu. Quinoa angakuthandizeni.

yophika kwambiri yokoma bwino kwambiri

yophika kwambiri yokoma kwambiri ku Israeli

Chikhulupiriro! Ndikugwirizana ndi inu. Koma njereyi siyofunikira kwambiri. Kuphika pang'ono ndikuwonjezera ku saladi. Onjezani supuni kapena 2 msuzi. Adzakhala ndi zotsatira zake.

Ah Vera! Muli ndi masamba ndi zipatso zambiri mu Israeli. Ndipo zakudya zopanda gluten, mukamayang'anira insulin m'magazi (ndipo ndinayiyambitsa nthawi yomweyo) imakhala ndi mwayi umodzi - idyani zochepa ndikudya zochepa. Chakudya chimakhala chosiyanasiyana, chabwino komanso chotsika mtengo

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Quinoa ili ndi mafuta komanso mapuloteni athanzi

Quinoa, imakhalanso ndi lysine ndi isoleucine, zomwe zimapangitsa kuti akhale mapuloteni athunthu. Ndi wabwino kwambiri gwero lysine, lomwe limagwira ntchito yofunika kwambiri m'thupi la chitetezo chathupi, kuchiritsa minofu ndipo limachepetsa nkhawa.

Kapu imodzi ya quinoa imakhala ndi pafupifupi magalamu 24 a mapuloteni kuyerekeza ndi pafupifupi magalamu 5 mum chikho cha mpungandipo quinoa ali ndi mapuloteni 25% ochulukirapo kuposa zinthu zonse zamafuta. Kuphatikiza apo, quinoa, mosiyana ndi mbewu zambiri ndi gwero labwino lamafuta athanzi.

Pafupifupi 30 peresenti ya mafuta a quinoa acids amachokera ku oleic acid, mafuta ofanana a monounsaturated omwe amapezeka mumafuta a maolivi, ndipo amalingaliridwa kuti amachepetsa kuthamanga kwa magazi komanso chiwopsezo cha matenda a mtima. Pafupifupi 5 peresenti ya mafuta a quinoa acid ndi alpha-linolenic acid (ALA), yomwe ndi njira yothandiza ya omega-3 acid. Tiyeneranso kudziwa kuti muma magazine a "Live Science" adasindikizidwa:

"Zakudya zambiri zimataya mafuta achilengedwe akamakolochera, pomwe michere yomwe ili mu quinoa imatha kupirira kuwira, kuwotcha komanso kuwonda".

Quinoa ndi gwero lamphamvu la antioxidants

Quinoa imakhala ndi mitundu yambiri ya ma phytonutrients, kuphatikizapo antioxidants monga Ferulic, coumaric, hydroxybenzoic ndi vanillic acid. Quinoa ilinso ndi antioxidants quercetin ndi campferol zochuluka monga momwe zimapezekera zipatso, monga cranberries.

Quercetin ndi antioxidant, yomwe imaganiziridwa kuti imalepheretsa kumasulidwa kwa histamine, yomwe imapangitsa zakudya zokhala ndi quercetin "antihistamines achilengedwe." Quercetin, imathandizanso kulimbana ndi khansa komanso kuchepetsa chiopsezo cha matenda opatsirana, kuphatikizapo matenda a mtima.. Zapezeka kuti antioxidant flavonoids amachepetsa chiopsezo cha kufa ndi matenda a mtima.

Komanso quinoa phenolic acid ali ndi anti-yotupa katundu, ndipo kafukufuku wasonyeza kuti Kugwiritsa ntchito tsiku ndi tsiku la quinoa kumachepetsa kutupa m'matumbo ndi matumbo a adipose makoswe. Mosiyana ndi izi, mbewu monga chimanga nthawi zambiri zimachulukitsa kutupa mthupi.

Quinoa Amatha Kusintha Thanzi la Mtima, Amachepetsa Chiwopsezo cha Matenda A shuga

Quinoa ilinso ndi michere yambiri yothandiza mtima, kuphatikiza mafuta onenepa. Pa kafukufuku wina wofalitsidwa mu magazini yotchedwa EuropeanJournalofNutrition, quinoa yachepetsa triglycerides ndi mafuta acids aulere, zomwe zimawonetsa chiopsezo chotsika cha matenda a mtima poyerekeza ndi mbewu zina zopanda mafuta.

Phunziroli likuwonetsanso kuti Quinoa imakhala ndi phindu pa shuga wamagazi ndipo mwina imathandizira kuchepetsa ngozi ya matenda ashuga.a. Kafukufuku wokhudza makoswe omwe amapatsidwa zakudya zapamwamba kwambiri za fructose adawonetsa kuti "nthangala za quinoa zimachepetsa zovuta zoyipa za fructose pa mbiri ya lipid ndi shuga."

Komanso Pochita kafukufuku wazikhalidwe 10 za ku Peru, quinoa adawonetsa ntchito yayitali kwambiri ya antioxidant, yomwe, malinga ndi ofufuza, ingakhale yothandiza polimbana ndi matenda ashuga a 2 komanso kuthamanga kwa magazi. Ndipo monga George Matelan Foundation imanenera:

"Ponena za matenda a shuga a mtundu wachiwiri, quinoa imafanana kwambiri ndi zakudya zina zomwe zimachepetsa matendawa. Chimodzi mwazinthu zofunikira kwambiri pankhaniyi ndi fiber ndi mapuloteni. Quinoa ndi gwero labwino la fiber, imodzi mwazinthu zazikulu za macronutrients, zofunika kwa yachibadwa malamulo a shuga.

Lilinso ndi mapuloteni abwino kwambiri, ngakhale poyerekeza ndi mbewu zomwe zimadyedwa kwambiri. Kugwiritsa ntchito mapuloteni a fiber ndizofunikira kwambiri pakukhazikitsa shuga m'magazi.

Popeza matenda osachiritsika osafunikira omwe amachititsa kuti munthu azidwala matenda ashuga a 2, mitundu yambiri yazakudya zotupa zomwe zimapezeka ku quinoa zimathandizanso kukhala njira yabwino kwambiri yochepetsera ngozi ya matenda ashuga. "

Quinoa Amathandizanso Kuchulukitsa Matenda a CHIKWANGWANI

Quinoa ndi gwero labwino la mapuloteni, zomwe zili pafupifupi gramu 12 kapu imodzi. Ponena za CHIKWANGWANI, tikulimbikitsidwa kuti muzimwa magalamu 20 mpaka 30 patsiku, koma ndikukhulupirira kuti mlingo wabwino ungakhale 32 gramu patsiku. Tsoka ilo, anthu ambiri amalandira theka la ndalamazi kapena kuchepera apo, zomwe zimatha kuwononga thanzi.

Pa kafukufuku wina mwa anthu, mukudya fiber yochulukirapo, chiopsezo cha kufa pazifukwa zilizonse zaka zisanu ndi zinayi chinali 25% chotsika kuposa chomwe anthu akumadya osakwanira.

Phunziro lapitalo chiyanjano chosokoneza chidapezeka pakati pa kuchuluka kwa fiber ndi kugunda kwa mtimam, ndipo kafukufukuyu adawonetsa kuti anthu omwe amadya zakudya zamafuta ambiri amakhala ndi chiopsezo chotsika cha 40% cha matenda amtima.

Tsoka ilo, anthu ambiri amadya mbewu zonse kuti alemeretse zakudya zawo ndi fiber. Ngakhale ali ndi fiber, ngati muli ndi vuto la insulin kapena leptin, adzakulitsa kuchuluka kwanu kwa insulin ndi leptin, yomwe imapangitsa kwambiri matenda ambiri.

Kuphatikiza apo, zinthu zambiri zogulitsa tirigu pamsika ndizogulitsa kwambiri, ndikupititsa patsogolo phindu lake. M'malo mwake, idyani masamba ambiri, mtedza, ndi mbewu, monga quinoa.

Ubwino wina ndikuti quinoa imatha kuwonjezera kukhumudwa. Kafukufuku wina adapeza kuti anthu omwe amadya Quinoa adatopa kwambiri kuposa anthu omwe amadya tirigu kapena mpunga.

Great gluten yaulere njira ina

Gluten (gluten), mapuloteni omwe amapezeka mumbewu monga tirigu, rye, ndi barele, amachititsa chitetezo cha mthupi kuzunza matumbo mwa anthu omwe ali ndi matenda a celiac. Komabe, pakati pa 20 ndi 30 peresenti ya anthu amathanso kuvutika ndi vuto losakhala m'matumbo, ndipo Dr. Alessio Fasano wa Massachusetts General Hospital akuti pafupifupi tonsefe timakhudzidwa ndi digiri imodzi kapena imodzimodzi.

Izi ndichifukwa tonse tonse m'matumbo timapanga chinthu chotchedwa zonulin monga momwe zimachitikira ndi gluten. Mapuloteni oseketsa omwe amatchedwa prolamine amatha kupangitsa matumbo anu kuti azikhala ovomerezeka, chifukwa choti mapuloteni omwe amapukusidwa pang'ono amatha kulowa m'magazi, omwe amatha kudziwa chitetezo cha mthupi komanso kupangitsa kutupa, komanso amathandizira kukulitsa matenda osachiritsika.

Gluten ikazindikira matumbo anu, imakhala yowonjezereka, ndipo mabakiteriya osiyanasiyana am'mimba ndipo mapuloteni osunga zakudya omwe adasungidwa kale, kuphatikizapo proteinin ndi mapuloteni ena amkaka, amalowa m'magazi anu, motero amalimbikitsa chitetezo chanu cha mthupi. Gluten atha kusokoneza mochititsa chidwi komanso thanzi la ubongo.

Quinoa wokhala ndi zakudya zabwino ndiwothandiza kwambiri pakudya zina zopanda mafuta monga mpunga, chimanga, kapena ufa wa mbatata.. Kuphatikiza apo, pamene quinoa adawonjezeredwa pazinthu zopanda gluten, zomwe ma polyphenols mwa iwo adakula kwambiri.

Gluten amapangitsanso matumbo anu kuti azikhala ovomerezeka, kulola mapuloteni osafunikira kulowa m'magazi anu. Izi zimazindikira chitetezo cha mthupi lanu ndipo zimayambitsa kutupa ndi autoimmune reaction, zomwe zimapangitsa kuti matenda osachiritsika apangidwe.

Quinoa amathanso kudyedwa otentha kapena ozizira pa kadzutsa, nkhomaliro kapena chakudya chamadzulo

Mphamvu za quinoa zopatsa thanzi zimapangitsa kuti ikhale yothandiza paumoyo wanu, makamaka poyerekeza ndi chimanga, koma kuphweka kwake komanso kusinthasintha kwa zinthu zimapangitsa kuti ikhale yabwino. Quinoa kapena ufa kuchokera pamenepo ungagwiritsidwe ntchito mosavuta maphikidwe m'malo mwa chimanga kapena ufa wa phala. Imaphikidwa pasanathe mphindi 15 ndipo imakhala ndi zonunkhira zopepuka komanso zosasinthasintha, zomwe zimayenda bwino ndi zokonda zosiyanasiyana, kutentha komanso kuzizira.

Yesani kuwonjezera quinoa ku saladi, supu kapena ma stew, idyani ngati phala lam'mawa komanso monga chakudya chamagulu. Mutha kupezanso Zakudyazi za quinoa.

Ndipo zambiri, khalani ndi chizolowezi chilichonse kukokedwa ndi mbewu monga chimanga, m'malo mwa quinoa. Iyi ndi njira yosavuta yowonjezera michere yazakudya zanu, kupewanso zoopsa zomwe zimakhudzana ndi kudya zipatso zambirimbiri. Wolemba econet.ru.

Ngati muli ndi mafunso, afunseni.apa

Kodi mumakonda nkhaniyo? Kenako tithandizireni kanikiza:

5. Mapuloteni ambiri, okhala ndi amino acid

Mapuloteni amapangidwa ndi ma amino acid, asanu ndi anayi omwe amatchedwa osafunikira, thupi la munthu sangathe kulipanga, motero liyenera kupezedwa ndi chakudya ..

Ngati puloteni ili ndi mitundu yonse isanu ndi inayi yama amino acid, imatchedwa yathunthu.

Vuto ndilakuti zakudya zambiri zam'mera zimasowa ma amino acid ofunika, monga ma amino acid ngati lysine.

Komabe, quinoa ndiwosiyana chifukwa imakhala ndi kuchuluka kokwanira kwa ma amino acid onse. Pachifukwa ichi, quinoa ndi gwero labwino kwambiri la mapuloteni, okhala ndi mapuloteni ambiri kuposa mbewu zambiri (18).

8 gr. mapuloteni athunthu chikho chilichonse (magalamu 185), quinoa ndi gwero labwino kwambiri la mapuloteni kwa azinyama, vegans, anthu osala kudya.

Chifukwa chake: Quinoa imakhala ndi mapuloteni ochulukirapo poyerekeza ndi zakudya zina zam'mera, ili ndi mitundu yonse ya amino acid, zonse zomwe zimapangitsa quinoa kukhala gwero labwino la mapuloteni kwa azinyama, vegans, anthu osala kudya.

6. Ali ndi index yotsika ya glycemic

Mndandanda wa glycemic ndi chizindikiro cha momwe zakudya zimakulitsira shuga msanga.

Kudya zakudya zokhala ndi index yayikulu ya glycemic kumatha kuyambitsa njala komanso kumapangitsa kunenepa kwambiri (19).

Kudya zakudya zokhala ndi index yayikulu ya glycemic kumathandizidwanso ndimatenda ambiri operewera, monga mtundu 2 shuga ndi matenda a mtima (21).

Quinoa ali ndi index yotsika ya glycemic, yomwe ndi 53.

Komabe, kumbukirani kuti quinoa imakhala ndi chakudya chamagulu ambiri ndipo iyi si chisankho chabwino kwambiri ngati mutatsatira zakudya zamafuta ochepa.

Chifukwa chake: Quinoa ndi chakudya chotsika cha glycemic, koma chonde dziwani kuti ndi chakudya chamafuta ambiri.

7.Gwero labwino kwambiri la michere yofunika monga magnesium ndi iron.

Anthu ambiri ali ndi vuto m'zakudya zawo.

Makamaka kuyang'anira ma mineral angapo, awa ndi magnesium, potaziyamu, zinki ndi chitsulo (mwa akazi).

Quinoa ndi gwero labwino kwambiri mwa michere inayi yofunikayi. Chifukwa chake, mwachitsanzo, kapu imodzi ya quinoa (magalamu 185) imapereka pafupifupi 30% ya chilolezo cha tsiku ndi tsiku.

Tiyeneranso kukumbukira kuti phytic acid ilipo mu quinoa, yomwe imatha kumangiriza michere iyi ndikuchepetsa kuyamwa kwawo.

Komabe, kuwiritsa tirigu musanaphike kapena kudya mbewu zophuka kumatha kuchepetsa kwambiri phytic acid zomwe zimapangitsa kuti mchere wambiri ukhale bioava.

Quinoa ndiwochulukanso ndi ma oxalates, omwe amachepetsa kuyamwa kwa calcium ndipo angayambitse mavuto ena mwa anthu omwe ali ndi miyala ya impso (25)

Chifukwa chake: Quinoa ndi gwero labwino kwambiri la mchere, koma phytic acid yomwe ilimo ingachepetse kuyamwa kwawo.

8. Ili ndi phindu pa kagayidwe.

Zambiri pazakudya zopindulitsa mu swan zimakhala ndi phindu pa metabolism.

Mpaka pano, kafukufuku awiri mwa anthu ndi mbewa adawerengera za zotsatira za quinoa pa metabolism.

Kafukufuku wamunthu adapeza kuti kugwiritsa ntchito quinoa m'malo mwa zakudya wamba monga mkate wopanda gluten ndi pasitala kumachepetsa kwambiri magazi, insulin ndi triglycerides (26).

Kafukufuku mu makoswe awonetsa kuti kuwonjezera quinoa pachakudya chambiri mu fructose pafupifupi kumathetsa mavuto obwera chifukwa cha fructose (27).

Komabe, kafukufuku wowonjezereka amafunikira kuti azindikire kwathunthu zotsatira za quinoa pa metabolism.

Chifukwa chake: Kafukufuku awiri mwa anthu ndi mbewa awonetsa kuti quinoa ikhoza kupititsa patsogolo metabolism pochepetsa shuga m'magazi, insulin ndi triglycerides. Komabe, kafukufuku wowonjezereka akufunika kuti amvetsetse bwino momwe quinoa imayendera metabolism.

9. Quinoa - Katundu Wopamwamba wa Antioxidant

Quinoa ndi wolemera kwambiri mu antioxidants. Izi ndi zinthu zomwe zimasokoneza ma free radicals ndikuthandizira polimbana ndi ukalamba ndi matenda ambiri.

Pakufufuza kwina kwa kuchuluka kwa antioxidant m'minyewa isanu, mbewu zitatu za pseudo, ndi miyendo iwiri, quinoa adapezeka kuti ali ndi zomwe zili ndi antioxidant wamkulu pazakudya zonse khumi (28).

Tiyenera kudziwa kuti kumera kwa mbewu za quinoa kumawonjezera zomwe antioxidants akuchita pachikhalidwe ichi.

Chifukwa chake: Quinoa amadziwika ndi zinthu zambiri za antioxidants, zomwe zimachulukana ndikumera kwa mbeu.

10. Ubwino wa njere za kunenepa

Kuti muchepetse kunenepa, muyenera kudya zopatsa mphamvu zochepa kuposa momwe mumawotcha.

Zakudya zina zopatsa thanzi zingapangitse kuti muchepetse kunenepa, mwina mwa kuchuluka kwa kagayidwe kake kapena kuchepetsa kudya.

Quinoa ali ndi zinthu zingapo.

Ili ndi mapuloteni ambiri, omwe amatha kuwonjezera kagayidwe komanso kuchepetsa kwambiri kulakalaka (30).

Kuchuluka kwamaluwa kumathandizira kumverera kwa kukomoka, chifukwa chomwe mumadya ma calories ochepa mwambiri (31).

Zowona kuti quinoa ili ndi index yotsika ya glycemic ndi chinthu chinanso chofunikira, chifukwa kusankha kwa zinthu zotereku kunalumikizidwa ndi kuchepa kwa zopatsa mphamvu (32).

Ngakhale pakadali pano palibe kafukufuku yemwe akuwunika momwe quinoa imalemera thupi, zikuwoneka kuti zinali zothandiza kuti ikhale gawo lothandiza pakudya lamagulu oyenera.

Chifukwa chake: quinoa ndi chipangizo chokhala ndi mapuloteni ambiri ndi fiber, otsika glycemic index. Zizindikiro zonsezi zimagwirizanitsidwa ndi kuchepa thupi komanso chizindikiro chathanzi.

Kuvulaza kwa quinoa. Contraindication

Monga zakudya za quinoa zilizonse zimasemphana ndi vuto la munthu wosalolera. Popeza quinoa imakhala ndi ma saponins - omwe ali ndi poizoni wakupha kwambiri, michere iyenera kuyambitsidwa m'zakudya pang'onopang'ono, kuti musagwiritsenso ntchito mankhwalawa. Sikulimbikitsidwa kupatsa izi kwa ana osakwana zaka 2. Anthu omwe ali ndi matenda a impso ndi kwamkodzo, matenda a kapamba, komanso omwe ali ndi mbiri ya matenda monga kapamba, cholecystitis, ayenera kufunsidwa ndi adokotala asanayambitse quinoa m'zakudya zawo. Mosamala kwambiri muyenera kugwiritsidwa ntchito panthawi yoyembekezera komanso mkaka wa m'mawere.

Momwe mungaphikire porridge yokongoletsa popanda kuwawa

Kutengera mtundu wa quinoa, ndikofunikira kuti muzitsuka chimangacho ndi madzi musanaphike kuti muthane ndi saponins, omwe ali pamtunda wa mbewuyo ndipo amatha kupereka kukoma kowopsa kumapeto kwa mbale.

Mutha kugula Quinoa m'masitolo ambiri, m'masitolo ogulitsa zakudya, m'masitolo apadera a intaneti.

Ndagula phala la organic quinoa kuno .. Chimangacho ndichabwino, chachikulu komanso chokoma kwambiri.

Zomwe organic zidachokera zimatsimikiziridwa ndi QAI, kusowa kwa GMO kumatsimikizidwanso.

Zopangidwa:
100% Organic Royal White Quinoa, 100% Natural Royal Red Quinoa, 100% Organic Royal Black Quinoa

Quinoa akhoza kukhala okonzekera kugwiritsidwa ntchito mu mphindi 15-20.

• Thirani makapu awiri amadzi (240 ml) mu poto, ndikuwotcha moto, lolani kuti madzi aziwirira, mchere ndi madzi.
• Thirani chikho 1 cha quinoa yochapidwa m'madzimo (170g.), Dikirani mpaka madziwo atulutsanso, kuchepetsa kutentha mpaka pakati.
• Kuphika kwa mphindi 15-20 mpaka madzi atalowetsedwa pachimake.
• Quinoa wokonzeka kukongoletsa.

Ngati zonse zachitika molondola, mafuta ophika owiritsa azikhala ndi kakomedwe kake kofewa komanso kosangalatsa.

Kuti phala lomalizidwa litumbike, muyenera kutsatira malamulo otsatirawa.

Musanaphike, muzitsuka mandalo posintha madziwo kangapo mpaka kumveka.

Kuphika phala popanda chivindikiro.

Kutalika kwambiri mu fiber, mchere, ma antioxidants ndi ma amino acid ofunika 9, amachititsa quinoa kukhala imodzi mwazakudya zopatsa thanzi kwambiri komanso zopatsa thanzi padziko lapansi. Quinoa pano ndi imodzi mwazodziwika bwino kwambiri komanso zotchuka kwambiri.

Kudya quinoa kumathandizanso kuti shuga akhale magazi, cholesterol komanso kuthandizira kuchepetsa thupi.

Kuphatikiza apo, mankhwala osagwiritsa ntchito quinoa gluten ndiwotsekemera komanso osavuta kukonzekera.