Choinoa yoyera ndi yabwino, koma si chirichonse chomwe chiri ndi quinoa mkati mwake chiri chitetezeka
Popeza mbewu zambiri sizichoka pazinthu zomwe mungadye pa zakudya zopanda thanzi, mukhoza kudabwa ngati quinoa ndi njira imodzi yomwe mungayigwiritsire ntchito. Quinoa nthawi zambiri imakhala ngati wathanzi wambiri m'malo mwa mbewu za gluteni. Zikuwonekera kwambiri pazamasamba odyera komanso muzakusakaniza zakudya zomwe mumapeza mu gawo la chakudya chamagolosa.
Pali uthenga wabwino: Inde, quinoa yoyera ndi ya gluten, yopangitsa kuti anthu omwe ali ndi matenda a chilliyali ndi mphamvu zowonongeka zowonongeka. Komabe, izo sizikutanthauza kuti mankhwala onse okhala ndi quinoa ndi opanda gluten. Ndipotu, ena ndithudi sali. Muyenera kusamala ndi kuwerenga zolemba zamagetsi.
Kodi Quinoa Ndi Wopanda Ulemerero?
Quinoa sididi mbewu. Ndi mbewu ya chomera chogwirizana ndi sipinachi, osati tirigu. Choncho, ngati mungapeze kuti pali quinoa-yonse kapena ufa-yomwe imatchedwa kuti gluten, kapena kuti gluten , imapanga malo abwino kwambiri pazinthu zamakono.
Nthenda ya quinoa yonse ikhoza kugwiritsidwa ntchito mwathunthu - "mbewu" yotentha yotentha- kuchoka monga momwe mungakhalire oatmeal-kapena ngati maziko a chimanga chozizira. Zingatheke kukhala ufa wokhala ndi phokoso lamphongo kapena zimapezeka mu ufa wosasuka wa gluten chifukwa cha mikate ndi mikate. Quinoa imapanganso pasitala yabwino. Anthu ena amakonda kugwiritsa ntchito "tirigu" m'nyengo yoziziritsa-saladi yosungidwa m'malo mwa tirigu wa bulgur.
Mitundu ingapo ya quinoa yomwe imakhala yamtundu uliwonse imatchedwa "gluten-free," kuphatikizapo Kotuta Kwambiri, Trader Joe's, ndi Bob's Red Mill.
Kafufuzidwe Kusungira Zotengera za Quinoa
Phunziro la 2014 lofalitsidwa 401 The American Journal of Gastroenterology limatsimikizira kuti quinoa ndi yotetezeka kwa anthu omwe apezeka ndi matenda a celiac.
Ochita kafukufuku anafuna kutsimikizira kapena kutsutsa umboni kuchokera ku kafufuzidwe kafukufuku yemwe amasonyeza kuti quinoa ingachititse chitetezo cha m'thupi mwa anthu omwe ali ndi celiac.
Poyesera izi, 19 anapeza kuti mankhwalawa amatha kudya magalamu 50 a quinoa (osachepera peresenti ya kapu) tsiku lililonse kwa milungu isanu ndi umodzi. Ofufuzawo anafufuza zakudya zawo, anapeza zizindikiro zawo, ndipo ankayang'anira mmene chitetezo chawo cha m'thupi chimayendera ndi kuyesera magazi.
Anayang'anitsanso m'matumbo aang'ono khumi anthu awiri asanakwane kapena atatha kuwonjezera quinoa ku zakudya zawo kuti awone ngati ali ndi vuto loopsa la atrophy (kuwonongeka kwa matumbo). Iwo adapeza kusintha kwakukulu mwa machitidwe oopsa a atrophy omwe adayesedwa. Ofufuzawa anaonanso kuti kusintha kochepa kwa kolesterolini kunasintha pang'ono.
"Kuonjezera kwa quinoa kwa zakudya zopanda thanzi za odwala celiac kunali kolekerera ndipo sikunachulukitse vutoli," inatero. Komabe, zinawonjezera kuti kafukufuku wa nthawi yayitali adzaonetsetsa kuti chitetezo chokwanira cha mbewuyi chikhale m'malo mwa omwe ali ndi matendawa.
Kodi Chilichonse Chili ndi Free Quinoa Gluten?
Yankho liri losavuta ndipo mukufunikirabe kuwerenga malemba. Ambiri-koma osati onse a malonda a quinoa pamsika akuonedwa kuti alibe gluten.
Mwachitsanzo, Zotuta Zakale zimapanga mankhwala osiyanasiyana otetezeka a quinoa, kuphatikizapo pasta zomwe zimachokera ku quinoa ndi chimanga cha chimanga ndipo zimapangidwira pamalo osungirako zinthu. Orgran, wopanga winanso wa mankhwala opanda gluten, amachititsa kuti asamalidwe a gluteni , aphungu, ndi zinyenyeswazi zambirimbiri ndi quinoa.
Bob's Red Mill imapangitsa ufa wa quinoa pamalo osungira. Ngati muli ndi matenda a celiac ndipo simungathe kulekerera oats, muyenera kudziwa kuti Bob amachitiranso ma oats omwe alibe gluten . Komabe, Bob's Red Mill imapangitsanso Mix Organic 7-Grain Pancake Mix ndi quinoa yomwe ilibe gluten.
Mfundo yaikulu ndi yakuti, simungaganize kuti mankhwala omwe ali ndi quinoa monga chogwiritsira ntchito chawo ndizowonjezereka.
Zili monga momwe simungaganizire mankhwala omwe ali ndi mpunga kapena chimanga chifukwa chogwiritsira ntchito zawo ndizosauka. Nthawi zonse muyenera kuyang'ana liwu lopangira mankhwala omwe amatanthauza gluten musanagule chilichonse.
> Chitsime:
> Zavallos VF, et al. Zotsatira za m'mimba zotsatira za kudya Quinoa (Chenopodium quinoa Willd.) Mwa Odwala Odwala. The American Journal of Gastroenterology. 2014; 109: 270-278.