Zoonadi za Nutrition Quinoa

Ma calories mu Quinoa ndi Zaumoyo Zawo

Wachibadwidwe ku Bolivia, quinoa ndi wachibale wa Swiss chard, sipinachi, ndi beets. Quinoa ndi tirigu wochuluka wopanda gluten wodzaza ndi mavitamini, mchere, mapuloteni, ndi fiber.

Mitundu yambiri ya quinoa yomwe imapezeka ku United States ikuphatikizapo, yoyera, yofiira, ndi yakuda. Kuwonjezera pa mtundu wapadera, mitundu yosiyana imapereka kukoma kwapadera ndi maonekedwe.

White quinoa ndi yowonjezereka kwambiri, yokhala ndi zofewa bwino kuposa quinoa yofiira, yomwe imagwiritsidwa ntchito bwino mu saladi ozizira. Black quinoa ndi yochepa kwambiri komanso yokoma kusiyana ndi kukoma koyera kwa quinoa.

Quinoa imagwiritsidwa ntchito popanga zakudya zamasamba, monga kudzaza ndi mapuloteni atanyamula. Quinoa ndi mapuloteni athunthu, omwe ali ndi maperesenti asanu ndi atatu ofunika kwambiri amino acid.

Chikho chimodzi cha quinoa chiri ndi makilogalamu 220, 39 g ya zimagawenga, 5 g wa fiber ndi 8 g mapuloteni. Ngakhale, si kwenikweni calorie yochepa, imakhala ndi 39 g ya zimagulu zambiri zamagazi zomwe zingakhale ngati gwero la mphamvu.

Kuonjezera apo, ndi chitsimikizo chachikulu cha fiber ndi mapuloteni. Ngati mukufuna kuchepetsa kalori yanu, idyani chikho cha 3/4 chophika. Izi ndizothandiza, nanunso, ngati mukuwerengera malemba omwe amalembetsa chidziwitso cha zakudya kwa 1/4 chikho chouma, chomwe chimapereka 3/4 chikho chophika.

Ubwino Wathanzi wa Quinoa

Quinoa mwachibadwa ndi yotsika kwambiri mu sodium ndipo imakhala ndi fiber komanso mapuloteni.

Fiber ndi gawo lopanda mafuta m'thupi lomwe limathandiza kuchepetsa, kuteteza ndi kuchepetsa kudzimbidwa, kungathandize kuchotsa cholesterol kutali ndi mtima ndipo ndikofunika kuti kusunga dzuwa kusasunthike. Mitengo yambiri ya quinoa imalola kuti chimbudzi cha chakudya chichepetse, kuthandiza ndi shuga la magazi. Kafukufuku amasonyeza kuti chiwopsezo cha mtundu wa shuga 2 ndi chochepa ngati chakudya chambiri chimadyedwa kawirikawiri. Choncho, ngati mukufuna njira ina yopatsa pasitala kuti mukwaniritse kukhumba kwanu, quinoa mwina mungasankhe bwino.

Chifukwa quinoa ndi mbewu yonse yambewu, mwachibadwa imakhala chitsime chabwino cha chitsulo, magnesium, vitamini E ndi potassium. Magesizi ndi imodzi mwa njira zamagetsi zamthupi, kuphatikizapo zina zomwe zimathandiza kuthetsa shuga m'magazi. Iron ndi chofunika kwambiri chothandizira kutengera mpweya kudzera mu thupi, ndipo vitamini E ndi vitamini yowonjezera mafuta yomwe imakhala ngati antioxidant, yomwe imathandiza kulimbana ndi ziwalo zomasuka m'thupi.

Mafunso Odziwika Ponena za Quinoa

Kodi pali quinoa gluten? Inde, quinoa ndi njira yosasuka ya gluten kwa omwe ali ndi kusalana kwa gluten kapena matenda a Celiac.

Kodi quinoa ndi mapuloteni athunthu? Inde, quinoa imapereka zonse zisanu ndi zinai zamtengo wapatali wa amino acid.

Nchifukwa chiyani nthawi ya quinoa imakhala yowawa nthawi zina? Saponins mwachibadwa amatha kuvala mbewu za mtundu wa quinoa, zomwe zimapangitsa kuti aziwoneka ngati akuwawa kapena akuwa sopo.

Chosavuta kumatsuka musanaphike ndikwanira kuti muwachotse.

Mmene Mungasankhire ndi Kusunga Quinoa

Mukhoza kupeza quinoa mu sitolo yogulitsa zakudya kapena sitolo iliyonse ya zakudya. Fufuzani pa shelefu yomwe ili ndi mpunga ndi msuwani.

Quinoa yowuma imakhala ndi moyo wamatabwa wautali ndipo ikhoza kusungidwa mu chikhomo chanu phukusi kapena chotengera chotsitsimula. Chifukwa ndi mbewu, imakhala ndi "yabwino" ndi tsiku, koma ikhoza kugwiritsidwa ntchito mosamala tsiku limenelo. Mukaphika, quinoa idzakhala yatsopano mufiriji masiku 6-7. Mudzadziwa kuti ayamba kuyenda moipa, kamodzi kakhala kovuta ndikupanga nkhungu.

Mukhoza kusunga quinoa kwa nthawi yaitali mufiriji mu chotsitsa chosakanizidwa.

Njira Zabwino Zokonzekera Quinoa

Quinoa ndizolowera m'malo mwazakudya zopangidwa, zopangidwa bwino monga mpunga woyera ndi pasta. Gwiritsani ntchito quinoa kuti mukwapule mbale zokoma ndi kusunga chakudya chotsatira cham'mawa. Kapena, pangani mapuloteni anu apamwamba ndi apamwamba monga mmalo mwa mikate ya mkate.

Njira yophika ya quinoa imakhala yofanana ndi ya mpunga-ndiko kuti, gawo limodzi lokha ku magawo awiri madzi. Kusiyana kokha ndiko kuti mitundu yambiri imalimbikitsa kuti zilowerere ndi / kapena kutsuka quinoa musanagwiritse ntchito kuti muchotse saponins mwachibadwa, omwe ndi zinthu zotsekemera za sopo zomwe zimalingaliridwa ngati zotsutsa mbalame zachilengedwe.

Nthawi zonse werengani malangizo a phukusi kuti mudziwe njira zenizeni. Ikani chikho chimodzi cha mbewu zouma zowonjezera zowonjezereka bwino, ndikuzithamanga pansi pa madzi pamene mukuzisambira ndi dzanja lanu.

Pambuyo pakutsuka zowuma zouma, zophikitsani mogwirizana ndi maulendo a phukusi-kawirikawiri poyiyika mu kapupala ndi makapu awiri a madzi (kapena masamba otsika kwambiri kapena nkhuku) ku chikho chilichonse cha quinoa. Bweretsani kwa chithupsa ndikuchepetsa kutentha mpaka kutsika, kuphimba, ndi kuimiritsa mpaka mbeu itamwa madzi onse, pafupifupi mphindi 20 kapena kupitirira. Chomaliza chotengerachi chiyenera kukhala chozizira komanso chowala.

Maphikidwe Akugwiritsa Ntchito Quinoa

• Basic Quinoa saladi Recipe
• Chotoa Crusted Cod ndi Peach Salsa

> Zotsatira:

_{Anderson JW. Mbewu zonse ndi matenda a mtima: chibokosi chonse cha choonadi. Am J Clin Nutr. 2004 Dec; 80 (6): 1459-60. 2004.}

_{Erkkila AT, Herrington DM, Mozaffarian D, Lichtenstein AH. Mafuta ndi zakudya zonse zomwe zimadya zimagwirizanitsidwa ndi kuchepa kwa matenda a atherosclerosis m'mimba mwa amayi omwe akudwala matenda a mitsempha. Am Heart J. 2005 Jul; 150 (1): 94-101. 2005.}

> Njira Zakale Za Bungwe Lonse la Njere. Mtundu wa quinoa. http://wholegrainscouncil.org/whole-grains-101/whole-grains-101-orphan-pages-found/types-quinoa

_{Van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Mankhwala a calcium ndi magnesium, zakudya zazikulu, komanso ngozi ya mtundu wa shuga ku US Black Women. Chisamaliro cha shuga. 2006 Oct; 29 (10): 2238-43. 2006.}