Amaranth: Mbewu Yakale Yomwe Ili Ndi Ubwino Wathanzi

Zamkati

• Kodi Amaranth Ndi Chiyani?
• Amaranth Ndiwothandiza Kwambiri
• Muli Ma Antioxidants
• Kudya Amaranth Kungachepetse Kutupa
• Amaranth Amatha Kuchepetsa Mafuta a Cholesterol
• Ikhoza Kuthandiza Kuchepetsa Thupi
• Amaranth Mwachidziwikire Alibe Gluten
• Momwe Mungagwiritsire Ntchito Amaranth
• Mfundo Yofunika Kwambiri

Ngakhale kuti amaranth yangotchuka kumene ngati chakudya chathanzi, njere yakaleyi yakhala yodziwika bwino kumadera ena adziko lapansi kwazaka zambiri.

Ili ndi mbiri yokometsera michere ndipo yalumikizidwa ndi maubwino angapo athanzi.

Kodi Amaranth Ndi Chiyani?

Amaranth ndi gulu la mitundu yopitilira 60 yambewu yomwe yakhala ikulimidwa kwa zaka pafupifupi 8,000.

Njere izi kale zimawerengedwa kuti ndi chakudya chambiri muzikhalidwe za Inca, Maya ndi Aztec.

Amaranth amadziwika kuti ndi pseudocereal, kutanthauza kuti si mbewu yambewu ngati tirigu kapena oats, koma imagawana zakudya zingapo ndipo imagwiritsidwanso ntchito chimodzimodzi. Kukoma kwake kwa nthaka, nutty kumagwira ntchito bwino pamitundu yosiyanasiyana ().

Kuwonjezera pa kukhala wosinthasintha modabwitsa, njere zopatsa thanzi izi ndizopanda thanzi ndipo zimakhala ndi mapuloteni, fiber, micronutrients ndi antioxidants.

Chidule Amaranth ndi gulu la njere zosunthika komanso zopatsa thanzi zomwe zakhala zikulimidwa kwazaka zambiri.

Amaranth Ndiwothandiza Kwambiri

Njere yakaleyi ili ndi michere yambiri komanso mapuloteni, komanso micronutrients yambiri.

Makamaka, amaranth ndi gwero labwino la manganese, magnesium, phosphorous ndi iron.

Chikho chimodzi (246 magalamu) cha amaranth yophika chimakhala ndi zinthu zotsatirazi (2):

• Ma calories: 251
• Mapuloteni: 9.3 magalamu
• Ma carbs: Magalamu 46
• Mafuta: 5.2 magalamu
• Manganese: 105% ya RDI
• Mankhwala enaake a: 40% ya RDI
• Phosphorus: 36% ya RDI
• Chitsulo: 29% ya RDI
• Selenium: 19% ya RDI
• Mkuwa: 18% ya RDI

Amaranth yodzaza ndi manganese, kuposa zomwe mumafunikira tsiku ndi tsiku pazakudya kamodzi. Manganese ndiofunikira makamaka pakugwira ntchito kwa ubongo ndipo amakhulupirira kuti amateteza ku minyewa ina ().

Komanso ndi wolemera mu magnesium, michere yofunikira yomwe imakhudzidwa ndi zomwe zimachitika pafupifupi 300 mthupi, kuphatikiza kaphatikizidwe ka DNA komanso kupindika kwa minofu ().

Komanso, amaranth ndi phosphorous yambiri, mchere womwe ndi wofunikira pa thanzi la mafupa. Imakhalanso ndi chitsulo, chomwe chimathandiza thupi lanu kutulutsa magazi (,).

Chidule Amaranth ndi gwero labwino la fiber, protein, manganese, magnesium, phosphorous ndi iron, komanso micronutrients ina yambiri.

Muli Ma Antioxidants

Antioxidants ndimapangidwe achilengedwe omwe amateteza kumatenda owopsa mthupi. Zowonjezera zaulere zitha kuwononga maselo ndikuthandizira kukulitsa matenda aakulu ().

Amaranth ndi gwero labwino lolimbikitsira antioxidants.

Ndemanga imodzi idatinso amaranth ndiyokwera kwambiri mu phenolic acid, omwe ndi mankhwala omwe amapanga ngati ma antioxidants. Izi zikuphatikizapo gallic acid, p-hydroxybenzoic acid ndi vanillic acid, zonsezi zingathandize kuteteza matenda monga matenda a mtima ndi khansa (,).

Pakafukufuku wamakoswe, amaranth idawonjezera ntchito zama antioxidants ena ndikuthandizira kuteteza chiwindi ku mowa ().

Antioxidant zili ndi amaranth yaiwisi kwambiri, ndipo kafukufuku apeza kuti kuviika ndikuikonza kumatha kuchepetsa ntchito yake ya antioxidant (,).

Maphunziro owonjezera amafunikira kuti adziwe momwe ma antioxidants mu amaranth angakhudzire anthu.

Chidule Amaranth imakhala ndi ma antioxidants angapo, monga gallic acid, p-hydroxybenzoic acid ndi vanillic acid, yomwe ingathandize kuteteza matenda.

Kudya Amaranth Kungachepetse Kutupa

Kutupa ndimayendedwe achitetezo amthupi omwe amapangidwa kuti ateteze thupi kuti lisavulazidwe komanso matenda.

Komabe, kutupa kosatha kumatha kubweretsa ku matenda osachiritsika ndipo kumalumikizidwa ndi zinthu monga khansa, matenda ashuga ndimatenda amthupi ().

Kafukufuku wambiri apeza kuti amaranth imatha kukhala ndi zotsutsana ndi zotupa mthupi.

Pakafukufuku wina wamayeso, amaranth adapezeka kuti amachepetsa zotupa zingapo ().

Momwemonso, kafukufuku wazinyama adawonetsa kuti amaranth idathandizira kuletsa kupanga kwa immunoglobulin E, mtundu wa antibody womwe umayambitsa kutupa ().

Komabe, kafukufuku wambiri amafunikira kuti athe kuyerekezera zotsutsana ndi zotupa za amaranth mwa anthu.

Chidule Kafukufuku wa nyama ndi mayeso a chubu amawonetsa kuti amaranth imatha kukhala ndi zotsutsana ndi zotupa mthupi.

Amaranth Amatha Kuchepetsa Mafuta a Cholesterol

Cholesterol ndi chinthu chonga mafuta chomwe chimapezeka mthupi lonse. Cholesterol yambirimbiri imatha kuchulukana m'magazi ndikupangitsa mitsempha yocheperako.

Chosangalatsa ndichakuti, kafukufuku wina wazinyama apeza kuti amaranth atha kukhala ndi zotsitsa cholesterol.

Kafukufuku wina ku hamsters adawonetsa kuti mafuta amaranth adachepa kwathunthu komanso "oyipa" LDL cholesterol ndi 15% ndi 22%, motsatana. Kuphatikiza apo, mbewu za amaranth zimachepetsa "cholesterol choyipa" cha LDL ndikuchulukitsa "chabwino" HDL cholesterol ().

Kuphatikiza apo, kafukufuku wofufuza nkhuku adanenanso kuti chakudya chomwe chili ndi amaranth chimachepetsa cholesterol yonse mpaka 30% komanso cholesterol "choyipa" cha LDL mpaka 70% ().

Ngakhale izi zidalonjeza, kafukufuku wowonjezera amafunikira kuti mumvetsetse momwe amaranth ingakhudzire kuchuluka kwama cholesterol mwa anthu.

Chidule Kafukufuku wina wazinyama akuwonetsa kuti amaranth ingathandize kuchepetsa kuchuluka kwa mafuta "cholesterol" a LDL.

Ikhoza Kuthandiza Kuchepetsa Thupi

Ngati mukufuna kukhetsa mapaundi owonjezera, mungafune kulingalira zowonjezera amaranth pazakudya zanu.

Amaranth ili ndi mapuloteni ambiri komanso fiber, zonsezi zingakuthandizeni kuti muchepetse kunenepa.

Pakafukufuku kamodzi kakang'ono, chakudya cham'mawa chokhala ndi mapuloteni ambiri chidapezeka kuti chikuchepetsa ma ghrelin, mahomoni omwe amathandizira njala ().

Kafukufuku wina mwa anthu a 19 adawonetsa kuti zakudya zamapuloteni ambiri zimalumikizidwa ndi kuchepa kwa njala komanso kudya kalori ().

Pakadali pano, ma fiber amaranth amatha kuyenda pang'onopang'ono m'mimba mwa m'mimba osagayidwa, ndikuthandizira kulimbikitsa kukhutira.

Kafukufuku wina adatsata azimayi a 252 kwa miyezi 20 ndipo adapeza kuti kuchuluka kwa michere yama fiber kumalumikizidwa ndi chiopsezo chochepa chonenepa komanso mafuta amthupi ().

Komabe, kufufuza kwina kuli kofunika kuti tione zotsatira za amaranth pa kuchepa thupi.

Kuti muchepetse kuchepa thupi, onetsetsani kuti mukuphatikiza amaranth ndi zakudya zabwino komanso moyo wathanzi.

Chidule Amaranth imakhala ndi mapuloteni ambiri komanso fiber, zonsezi zingathandize kuchepetsa kudya komanso kuwonjezera kulemera.

Amaranth Mwachidziwikire Alibe Gluten

Gluteni ndi mtundu wa mapuloteni omwe amapezeka mumbeu monga tirigu, balere, malembo ndi rye.

Kwa iwo omwe ali ndi matenda a leliac, kudya kwa gluten kumayambitsa kuyankha mthupi mthupi, kumawononga ndikutupa kwam'mimba ().

Omwe ali ndi chidwi cha gluten amathanso kukhala ndi zizindikilo zoyipa, kuphatikizapo kutsegula m'mimba, kuphulika ndi gasi ().

Ngakhale mbewu zambiri zomwe amakonda kudya zimakhala ndi gluteni, amaranth mwachilengedwe alibe mchere ndipo amatha kusangalala ndi iwo omwe alibe zakudya zopatsa thanzi.

Njere zina zopanda chilengedwe zimaphatikizapo manyuchi, quinoa, mapira, oats, buckwheat ndi mpunga wofiirira.

Chidule Amaranth ndi njere yopatsa thanzi, yopanda gluteni yomwe ndi chakudya choyenera kuwonjezera kwa iwo omwe ali ndi matenda a leliac kapena chidwi cha gluten.

Momwe Mungagwiritsire Ntchito Amaranth

Amaranth ndikosavuta kukonzekera ndipo itha kugwiritsidwa ntchito pazakudya zosiyanasiyana.

Musanaphike amaranth, mutha kuiphukira ndikuyilowetsa m'madzi kenako ndikumalola kuti mbewuzo zimere kwa tsiku limodzi kapena atatu.

Kuphukira kumapangitsa kuti njere zisamavutike kugaya ndikuphwanya zakumwa, zomwe zitha kusokoneza kuyamwa kwa mchere ().

Kuphika amaranth, kuphatikiza madzi ndi amaranth mu 3: 1 ratio. Wutenthe mpaka ufike chithupsa, ndiye muchepetse kutentha ndi kuusiya utenthe kwa mphindi 20, mpaka madzi atengeke.

Nazi njira zingapo zosavuta kusangalalira ndi chakudya chopatsa thanzi ichi:

• Onjezerani amaranth ku smoothies kuti mulimbikitse fiber ndi mapuloteni okhutira
• Gwiritsani ntchito mbale m'malo mwa pasitala, mpunga kapena msuwani
• Sakanizani mu supu kapena mphodza kuti muwonjezere makulidwe
• Pangani chakudya chamasana pokoka zipatso, mtedza kapena sinamoni

Chidule Amaranth imatha kuphukira kuti ichulukitse chimbudzi komanso kuyamwa mchere. Amaranth yophika itha kugwiritsidwa ntchito pazakudya zosiyanasiyana.

Mfundo Yofunika Kwambiri

Amaranth ndi njere yopatsa thanzi, yopanda gluteni yomwe imapereka michere yambiri, mapuloteni ndi micronutrients.

Zakhala zikugwirizananso ndi maubwino angapo azaumoyo, kuphatikiza kuchepa kwamatenda, kutsika kwa cholesterol komanso kuchepa thupi.

Koposa zonse, njere iyi ndiyosavuta kukonzekera ndipo imatha kuwonjezeredwa pazakudya zosiyanasiyana, ndikupangitsa kuti izikhala chowonjezera pa zakudya zanu.