Quinoa 101: Zowona Zakudya Zabwino ndi Ubwino Wathanzi

Zamkati

• Mfundo zokhudza thanzi
• Ma carbs
• CHIKWANGWANI
• Mapuloteni
• Mafuta
• Mavitamini ndi mchere
• Zomera zina
• Ubwino wathanzi wa quinoa
• Kuchepetsa shuga m'magazi
• Mulole kuthandiza kuwonda
• Quinoa alibe gluten
• Zotsatira zoyipa
• Phytates
• Oxalates
• Mfundo yofunika

Quinoa ndi mbewu ya mbewu yodziwika mwasayansi monga Chenopodium quinoa.

Ili ndi michere yambiri kuposa njere zambiri ndipo nthawi zambiri imagulitsidwa ngati "zakudya zabwino kwambiri" (1,).

Ngakhale quinoa (wotchulidwa ZOKHUDZA-wah) imakonzedwa ndikudya ngati chimanga, imagawidwa ngati pseudocereal, chifukwa sichimera paudzu ngati tirigu, oats, ndi mpunga.

Quinoa imakhala yosalala komanso yamchere. Iyenso ilibe gilateni ndipo chifukwa chake imatha kusangalatsidwa ndi anthu omwe amasamala za gluten kapena tirigu.

Mbeu za quinoa ndizosalala, chowulungika, ndipo nthawi zambiri chimakhala chachikasu, ngakhale mtunduwo umatha kuyambira pinki mpaka wakuda. Kukoma kwake kumatha kusiyanasiyana ndi kowawa mpaka kokoma ().

Nthawi zambiri amawira ndikuwonjezera masaladi, amagwiritsidwa ntchito kukhwima msuzi, kapena kudyedwa ngati mbale yam'mbali kapena phala la kadzutsa.

Mbeu imathanso kuphukira, kugwetsedwa, ndikugwiritsidwa ntchito ngati ufa kapena kutumphuka ngati mbuluuli. Quinoa ndi chakudya chabwino kwambiri cha makanda (, 3).

United Nations yalengeza kuti 2013 "Chaka Cha Quinoa Padziko Lonse" chifukwa cha kuthekera kwa mbewu zomwe zingathandize kuti pakhale chakudya padziko lonse lapansi (4).

Ngakhale kuti quinoa mwaukadaulo si njere, imangotengedwa ngati chakudya chambewu.

Nkhaniyi ikukuuzani zonse zomwe mukufuna kudziwa za quinoa.

Mfundo zokhudza thanzi

Quinoa yophika imakhala ndi madzi 71.6%, 21.3% chakudya, 4.4% mapuloteni, ndi 1.92% mafuta.

Chikho chimodzi (185 magalamu) a quinoa wophika amakhala ndi ma 222 calories.

Zowona zama vitamini 3.5 (100 magalamu) a quinoa wophika ndi ():

• Ma calories: 120
• Madzi: 72%
• Mapuloteni: 4.4 magalamu
• Ma carbs: 21.3 magalamu
• Shuga: 0,9 magalamu
• CHIKWANGWANI: 2.8 magalamu
• Mafuta: 1.9 magalamu

Ma carbs

Carbs amapanga 21% ya quinoa yophika, yomwe imafanana ndi barele ndi mpunga.

Pafupifupi 83% ya ma carbs amangokhala. Zina zonse zimakhala ndi ulusi, komanso shuga wochepa (4%), monga maltose, galactose, ndi ribose (,).

Quinoa ili ndi chiwerengero chotsika cha glycemic index (GI) cha 53, zomwe zikutanthauza kuti sayenera kuyambitsa kuthamanga kwa shuga m'magazi (7).

GI ndiyeso ya momwe msinkhu wa shuga wamagazi umakwera pambuyo pa chakudya. Zakudya zamafuta kwambiri zimalumikizidwa ndi kunenepa kwambiri komanso matenda osiyanasiyana (,).

CHIKWANGWANI

Quinoa wophika ndi gwero labwino kwambiri, kumenya mpunga wofiirira ndi chimanga chachikasu (10).

Mafinya amapanga 10% ya kulemera kouma kwa quinoa wophika, 80-90% yake ndi ulusi wosasungunuka ngati mapadi (10).

Zilonda zosasunthika zakhala zikugwirizana ndi kuchepa kwa chiwopsezo cha matenda ashuga (,,).

Kuphatikiza apo, zina mwazosafowetsedwa zimatha kuthiridwa m'matumbo mwanu ngati ulusi wosungunuka, kudyetsa mabakiteriya anu ochezeka ndikulimbikitsa thanzi labwino (,).

Quinoa imaperekanso wowuma wosagwirizana, womwe umadyetsa mabakiteriya opindulitsa m'matumbo mwanu, kulimbikitsa kupangika kwa mafuta amfupi (SCFAs), kukonza thanzi m'matumbo, ndikuchepetsa chiopsezo cha matenda (,).

Mapuloteni

Ma amino acid ndi omwe amamanga zomanga thupi, ndipo mapuloteni ndiwo omanga matupi onse mthupi lanu.

Ma amino acid ena amawerengedwa kuti ndi ofunikira, chifukwa thupi lanu silitha kutulutsa, zomwe zimapangitsa kuti mupeze zomwe mumadya.

Ndi kulemera kouma, quinoa imapereka 16% ya protein, yomwe ndiyokwera kwambiri kuposa njere zambiri, monga barele, mpunga, ndi chimanga (3,,).

Quinoa imadziwika kuti ndi yopanga zomanga thupi, zomwe zikutanthauza kuti imapereka ma amino acid onse asanu ndi anayi (,, 19).

Imakhala yapamwamba kwambiri mu amino acid lysine, yomwe nthawi zambiri imasowa muzomera. Imakhalanso ndi methionine ndi histidine, ndikupangitsa kuti ikhale puloteni yabwino kwambiri yazomera (1,, 3).

Mapuloteni a quinoa amafanana ndi casein, mapuloteni apamwamba kwambiri mumkaka (3, 19, 20, 21,,).

Quinoa ndi yopanda thanzi ndipo ndi yoyenera kwa anthu omwe ali ovuta kapena omwe sagwirizana ndi gluten.

Mafuta

Zakudya zokwana 3.5-gramu (100 gramu) za quinoa yophika zimapereka pafupifupi magalamu awiri amafuta.

Zofanana ndi mbewu zina, mafuta a quinoa amapangidwa makamaka ndi asidi wa palmitic, oleic acid, ndi linoleic acid (21, 24, 25).

Ma carbs mu quinoa amakhala makamaka ndi wowuma, ulusi wosasungunuka, ndi shuga pang'ono komanso wowuma wosagwirizana. Njere iyi imawerengedwa kuti ndi mapuloteni athunthu ndipo imapereka magalamu awiri a mafuta pa ma ola 3.5 (100 magalamu).

Mavitamini ndi mchere

Quinoa ndi gwero labwino la ma antioxidants ndi michere, yopatsa magnesium, chitsulo, fiber, ndi zinc kuposa mbewu zambiri wamba (3, 26, 27).

Nawa mavitamini ndi michere yayikulu mu quinoa:

• Manganese. Amapezeka m'mizere yambiri, mcherewu ndikofunikira pakukula kwa thupi, kukula, ndi chitukuko ().
• Phosphorus. Nthawi zambiri zimapezeka mu zakudya zokhala ndi zomanga thupi zambiri, mcherewu ndiwofunikira pakulimbitsa mafupa ndikusamalira matupi osiyanasiyana ().
• Mkuwa. Mchere womwe nthawi zambiri umasowa ku zakudya zakumadzulo, mkuwa ndi wofunikira pa thanzi la mtima ().
• Achinyamata. Imodzi mwa mavitamini a B, mawonekedwe ndi ofunikira kuti maselo azigwira ntchito komanso kukula kwa minyewa ndipo imawoneka kuti ndi yofunika kwambiri kwa amayi apakati (,).
• Chitsulo. Mchere wofunikirawu umagwira ntchito zambiri zofunika mthupi lanu, monga kutumiza oxygen m'maselo ofiira.
• Mankhwala enaake a. Chofunikira pamachitidwe ambiri mthupi lanu, magnesium nthawi zambiri imasowa mu Western zakudya ().
• Nthaka. Mchere uwu ndi wofunikira pa thanzi lathunthu ndipo umakhala ndi gawo pazomwe zimachitika mthupi lanu ().

Quinoa ndi gwero labwino la mchere wambiri, kuphatikiza manganese, phosphorus, mkuwa, folate, chitsulo, magnesium, ndi zinc.

Zomera zina

Quinoa imakhala ndi mankhwala ambiri omwe amachititsa kuti azisangalala komanso azikhala ndi thanzi labwino. Zikuphatikizapo:

• Saponin. Mitengo ya glycosides imeneyi imateteza nthanga za quinoa ku tizilombo ndi zinthu zina. Zimakhala zowawa ndipo nthawi zambiri zimachotsedwa pakuviika, kuchapa, kapena kuwotcha musanaphike (,).
• Quercetin. Polyphenol antioxidant yamphamvu iyi imatha kuteteza ku matenda osiyanasiyana, monga matenda amtima, kufooka kwa mafupa, ndi mitundu ina ya khansa (,,).
• Kaempferol. Izi polyphenol antioxidant zitha kuchepetsa chiopsezo cha matenda osachiritsika, kuphatikiza khansa (,).
• Zamgululi Choyambirira cha steroids chimakhalanso ngati antioxidant mthupi lanu ().
• Phytic asidi. Mankhwalawa amachepetsa kuyamwa kwa mchere, monga iron ndi zinc. Phytic acid imatha kuchepetsedwa ndikulowetsa kapena kutulutsa quinoa musanaphike ().
• Oxalates. Amatha kulumikizana ndi calcium, kuchepetsa kuchuluka kwake, ndikuwonjezera chiopsezo cha kupangidwa kwa miyala ya impso mwa anthu ovuta (43).

Mitundu yowawitsa ya quinoa imakhala yolemera kwambiri ma antioxidants kuposa mitundu yokoma, koma zonsezi ndi magwero abwino a antioxidants ndi mchere.

Kafukufuku wina adatsimikiza kuti quinoa inali ndi antioxidant yayikulu kwambiri yamazere 10 wamba, zonyenga, ndi nyemba ().

Quinoa ndi mbewu zofananira zadziwika kuti ndi magwero abwino a flavonoid antioxidants kuposa cranberries, omwe amadziwika kuti ndi olemera kwambiri mu flavonoids (45).

Kumbukirani kuti ma antioxidant amachepetsa ndi kuphika (46,).

Quinoa imakhala ndi mankhwala ambiri, makamaka ma antioxidants. Zina mwazomera zosafunika zimatha kuchotsedwa pakuviika, kuchapa, kapena kuwotcha musanaphike.

Ubwino wathanzi wa quinoa

Wopatsa thanzi komanso wolemera mchere wambiri komanso mankhwala azomera, quinoa imatha kukhala yathanzi kuwonjezera pa zakudya zanu.

Zambiri zimawonetsa kuti quinoa imatha kukulitsa thanzi lanu lonse ndikuthandizira kuchepetsa shuga wamagazi ndi triglycerides.

Kuchepetsa shuga m'magazi

Anthu omwe ali ndi matenda a shuga amtundu wa 2 sangathe kugwiritsa ntchito insulini moyenera, zomwe zimayambitsa shuga wambiri m'magazi komanso zovuta zosiyanasiyana.

Ma carbs oyeretsedwa amalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtundu wa 2 komanso matenda amtima, pomwe mbewu zonse monga quinoa zimalumikizidwa ndi chiopsezo chochepa (,,,,).

Kafukufuku wamakoswe omwe amadya kwambiri-fructose adawonetsa kuti kudya quinoa kumachepetsa kwambiri cholesterol yamagazi, triglycerides, ndi shuga wamagazi, zomwe zonse zimalumikizidwa ndi mtundu wa 2 shuga ().

Kafukufuku wina waumunthu anayerekezera zotsatira za quinoa ndi zopangidwa ndi tirigu wopanda gluteni.

Quinoa imatsitsa magazi a triglycerides komanso mafuta aulere. Zinakhudzanso kuchuluka kwa shuga m'magazi pang'ono kuposa pasitala wopanda gilateni, buledi wopanda gilateni, ndi mkate wachikhalidwe ().

Mulole kuthandiza kuwonda

Quinoa ili ndi zinthu zambiri zomwe zimapangitsa kukhala chakudya chochepetsera kuchepa.

Amakhala ndi mapuloteni ambiri kuposa zakudya zofananira, monga mpunga, chimanga, ndi tirigu wathunthu ().

Mapuloteni amawerengedwa kuti ndi chinthu chofunikira kwambiri chochepetsera thupi, chifukwa amathandizira kagayidwe kake ndikumverera kokwanira. Pochita izi, zitha kuthandiza kupewa kunenepa kwambiri komanso matenda ena okhudzana nawo (,).

Fibers ndiyofunikanso kuti muchepetse kunenepa, kulimbikitsa kuchepa kwa ma calorie powonjezera kukhudzika ndikukhazikika m'matumbo (,).

Quinoa imakhala yolimba kwambiri kuposa zakudya zambiri zambewu.

Mtengo wa GI wa quinoa ndiwotsika, ndipo zakudya zochepa za glycemic zawonetsedwa kuti zidziletsa kudya kwambiri ndikuchepetsa njala (9,,).

Quinoa alibe gluten

Monga pseudocereal wopanda gluteni, quinoa ndiyabwino kwa anthu omwe ali osalolera kapena osagwirizana ndi gluten, monga omwe ali ndi matenda a leliac (3).

Kafukufuku akuwonetsa kuti kugwiritsa ntchito quinoa mu chakudya chopanda thanzi, m'malo mwa zinthu zina zopanda gluteni, kumawonjezera kwambiri michere ndi antioxidant ya chakudya chanu (, 61,).

Zogulitsa za quinoa zimaloledwa bwino ndipo chifukwa chake zitha kukhala njira yabwino m'malo mwa tirigu, momwe zimapangidwira kale komanso zinthu monga mkate kapena pasitala ().

Quinoa imatha kuchepetsa cholesterol yamagazi, shuga wamagazi, ndi triglycerides. Ndiwochepetsa kuchepa thupi, wopanda gluteni, ndipo kwawonetsedwa kuti kumawonjezera michere komanso antioxidant phindu la zakudya zopanda thanzi.

Zotsatira zoyipa

Quinoa nthawi zambiri imaloledwa bwino popanda zotsatira zoyipa.

Phytates

Mofanana ndi mbewu zina ndi mbewu zina zambiri, quinoa imakhala ndi ma phytates.

Izi zitha kuchepetsa kuyamwa kwanu kwa mchere monga chitsulo ndi zinc (3).

Oxalates

Quinoa ndi membala wa Chenopodiaceae banja ndipo motero mkulu oxalates. Mitundu ina yamtundu umodzi ndi sipinachi ndi beetroot (43).

Zakudya izi zitha kupangitsa kuti miyala ya impso ipangidwe mwa anthu ovuta ().

Zotsatirazi zitha kuchepetsedwa ndikutsuka komanso kuthira quinoa musanaphike.

Quinoa nthawi zambiri imaloledwa koma imakhala ndi ma phytates ndi oxalates. Izi zitha kuchepetsa kuyamwa kwa mchere ndikuthandizira pakupanga miyala ya impso mwa anthu ena.

Mfundo yofunika

Quinoa imanyamula michere yambiri kuposa mbewu zina zambiri ndipo imakhala ndi mapuloteni apamwamba kwambiri.

Muli mavitamini, michere yambiri, ndi mankhwala azomera, komanso ma antioxidants.

Quinoa ndi yopanda gilateni, itha kuthandiza kutsitsa shuga m'magazi, komanso kuthandizira kuchepa thupi.

Ngati mukufuna kuwonjezera michere yazakudya zanu, kusintha mbewu zina monga mpunga kapena tirigu ndi quinoa kungakhale chiyambi chabwino.