Red Quinoa: Chakudya chopatsa thanzi, maubwino, ndi momwe mungaphikire

Zamkati

• Quinoa yofiira ndi chiyani?
• Zakudya zofiira za quinoa
• Mapindu azaumoyo a quinoa wofiira
• Wolemera ma antioxidants
• Titha kuteteza ku matenda amtima
• Mkulu CHIKWANGWANI
• Zakudya zopatsa thanzi komanso zopanda thanzi
• Momwe mungawonjezere quinoa wofiira pazakudya zanu
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kudya kwa zaka zoposa 5,000, quinoa ikupitilizabe kutchuka masiku ano chifukwa chazakudya zabwino.

Zakudya zambiri, mavitamini, mchere, ndi ma antioxidants, ndizopezekanso kwambiri pamapuloteni komanso opanda gluteni mwachilengedwe.

Ngakhale, quinoa ndiyoposa yongokhala yopatsa thanzi. Zimabwera mumitundu yosiyanasiyana, iliyonse imakhala yosiyana mosiyanasiyana pakakomedwe, kapangidwe kake, ndi kadyedwe kake.

Quinoa yofiira, makamaka, imatha kuwonjezera utoto pamitundu yanu.

Nkhaniyi ikukuwuzani zonse zomwe mukufuna kudziwa za red quinoa, kuphatikiza zakudya, zopindulitsa, komanso kagwiritsidwe ntchito kophikira.

Quinoa yofiira ndi chiyani?

Quinoa yofiira imachokera ku maluwa Chenopodium quinoa, yomwe imachokera ku South America.

Amatchedwanso Inca Red, anali kusankha kwa asitikali a Inca, omwe amakhulupirira kuti mtundu wofiira umawapatsa mphamvu pankhondo.

Mbeu za quinoa zosaphika ndizofewa, zowulungika, komanso zokhotakhota.

Akaphika, amadzitukumula, ndikupanga timagawo tating'onoting'ono tofananira ndi abale awo, ndikuyamba mawonekedwe osalala.

Ngakhale amafotokozedwa kuti ndi ofiira, mbewu izi nthawi zina zimatha kukhala ndi mtundu wa violet ().

Ngakhale zimawerengedwa kuti njere yonse chifukwa chazakudya zake, quinoa amadziwika kuti ndi pseudocereal, chifukwa sichimera paudzu, monga tirigu, oats, ndi balere ().

Komabe, imaphikidwa ndikudya chimodzimodzi monga chimanga chachikhalidwe.

Red quinoa imakhalanso yopanda gluteni, zomwe zimapangitsa kukhala chisankho chabwino kwa iwo omwe ali ndi matenda a leliac kapena chidwi cha gluten.

Pseudocereal yofiira, quinoa yofiira imakhala yopanda thanzi koma imakhala ndi phindu la njere yonse. Ikaphikidwa, imatuluka ndipo imakhala yosalala.

Zakudya zofiira za quinoa

Mbewu yakale ili ndi michere yambiri, zomanga thupi, komanso mavitamini ndi michere yambiri.

Makamaka, ndi gwero labwino la manganese, mkuwa, phosphorous, ndi magnesium.

Chikho chimodzi (185 magalamu) a quinoa wofiira wophika amapereka ():

• Ma calories: 222
• Mapuloteni: 8 magalamu
• Ma carbs: 40 magalamu
• CHIKWANGWANI: 5 magalamu
• Shuga: 2 magalamu
• Mafuta: 4 magalamu
• Manganese: 51% ya Daily Value (DV)
• Mkuwa: 40% ya DV
• Phosphorus: 40% ya DV
• Mankhwala enaake a: 28% ya DV
• Zolemba: 19% ya DV
• Nthaka: 18% ya DV
• Chitsulo: 15% ya DV

Kukula komweku kumaperekanso zoposa 10% ya DV ya thiamine, riboflavin, ndi vitamini B6, zonse zomwe ndizofunikira pakugwira bwino ntchito kwa ubongo ndi metabolism ().

Makamaka, quinoa amakhala ndi mapuloteni ambiri kuposa njere zina zambiri, kuphatikiza tirigu, mpunga, ndi balere (5).

M'malo mwake, ndi imodzi mwazakudya zazomera zochepa zomwe zimakhala ndi amino acid onse asanu ndi anayi ofunikira, kuphatikiza lysine, yomwe njere zambiri zimasowa. Chifukwa chake, quinoa yofiira imadziwika kuti ndi protein yokwanira (, 5,).

Poyerekeza ndi mitundu ina ya mbewu iyi, quinoa yofiira imakhala ndi mafuta ofanana, kuchuluka kwa mafuta, mapuloteni, ma carbs, ndi micronutrients. Chomwe chimasiyanitsa ndikumangika kwake kwa mankhwala.

Makamaka, quinoa yofiira imakhala ndi ma betalains, omwe ali ndi zida za antioxidant ndipo ali ndi udindo wopatsa mitundu iyi mtundu wa siginecha ().

Red quinoa imawerengedwa kuti ndi protein yokwanira, chifukwa imapereka ma amino acid onse asanu ndi anayi. Komanso ndi gwero labwino la fiber, antioxidants, ndi mchere wambiri.

Mapindu azaumoyo a quinoa wofiira

Kafukufuku wapano sanawone phindu la thanzi la quinoa wofiira makamaka. Komabe, kafukufuku wosiyanasiyana awunika zabwino zamagawo ake, komanso quinoa wamba.

Wolemera ma antioxidants

Mosasamala mtundu, quinoa ndi gwero labwino la ma antioxidants, omwe ndi zinthu zomwe zimateteza kapena kuchepetsa kuwonongeka kwa maselo anu obwera chifukwa cha zopitilira muyeso zaulere.

Pofufuza za antioxidant omwe ali ndi mitundu inayi ya quinoa - yoyera, yachikaso, yofiira-violet, ndi quinoa yakuda yakuda idapezeka kuti ili ndi antioxidant ().

Ndi olemera kwambiri mu flavonoids, omwe amapangidwa ndi mankhwala okhala ndi antioxidant, anti-inflammatory, and anticancer properties ().

M'malo mwake, kafukufuku wina adawonetsa kuti quinoa yofiira yophika inali ndi ma polyphenols ambiri, flavonoids, komanso magwiridwe antchito a antioxidant kuposa chikasu chophika chachikasu (8).

Quinoa yofiira imakhala yokwera kwambiri pamitundu iwiri ya flavonoids ():

• Kaempferol. Izi antioxidant zitha kuchepetsa chiopsezo cha matenda osachiritsika, kuphatikiza matenda amtima ndi khansa zina (,).
• Quercetin. Antioxidant iyi imatha kuteteza pazinthu zambiri, kuphatikiza matenda a Parkinson, matenda amtima, kufooka kwa mafupa, ndi mitundu ina ya khansa (11,,).

Kuphatikiza apo, quinoa yofiira imakhala ndimitundu yazomera yokhala ndi antioxidant, kuphatikiza betaxanthins (wachikaso) ndi betacyanins (violet), onse omwe ndi mitundu ya betalains (14).

Ma Betalains awonetsedwa kuti amapereka mphamvu zowononga antioxidant m'maphunziro oyeserera, kuteteza DNA ku kuwonongeka kwa okosijeni ndikupatsanso zida zowononga khansa (, 14).

Komabe, maphunziro aumunthu amafunikira kuti atsimikizire izi.

Titha kuteteza ku matenda amtima

Achinyamata omwe ali ndi quinoa yofiira amathanso kuthandizira kukhala ndi thanzi lamtima.

Pakafukufuku wina wamakoswe omwe ali ndi shuga, kudya magalamu 91 ndi 182 a betalain wochotsa pa paundi (200 ndi 400 magalamu pa kg) ya kulemera kwakuchepetsa kwambiri triglycerides, komanso cholesterol yonse ndi LDL (yoyipa), pokweza HDL (chabwino) cholesterol (14).

Ngakhale kafukufuku wokhudza beetroots, omwe amakhalanso otsika kwambiri, akuwonetsa zotsatira zofananira, zotsatirazi sizinafufuzidwe mwa anthu ().

Quinoa yofiira itha kupindulitsanso thanzi la mtima chifukwa imawerengedwa kuti njere yonse.

Kafukufuku wochuluka wokhudzana ndi kuchuluka kwa anthu omwe amagwiritsira ntchito tirigu amachepetsa chiopsezo cha matenda amtima, khansa, kunenepa kwambiri, komanso kufa pazifukwa zonse (,,,).

Mkulu CHIKWANGWANI

Red quinoa imakhala ndi michere yambiri, yokhala ndi chikho chimodzi (185 magalamu) a mbewu zophika zomwe zimapatsa 24% ya DV.

Zakudya zomwe zili ndi michere yambiri zalumikizidwa ndi kuchepa kwa matenda amtima, mitundu ingapo ya khansa, mtundu wa 2 shuga, kunenepa kwambiri, ndi kufa pazifukwa zonse (,,).

Quinoa yofiira imakhala ndi zinthu zosasungunuka komanso zosungunuka, zomwe zimapindulitsa kwambiri.

CHIKWANGWANI chosungunuka chimatenga madzi ndikusandukanso chinthu chonga gel panthawi yakudya. Zotsatira zake, zitha kukulitsa kumverera kokwanira. Zingathandizenso kukhala ndi thanzi la mtima pochepetsa mafuta okwanira a LDL (oyipa) a cholesterol (,).

Ngakhale kuti fiber yosungunuka imayamba kusamalidwa kwambiri, ma fiber osasungunuka amafunikanso, chifukwa amathandizira kukhala ndi thanzi labwino ndikuthandizira kupewa mtundu wachiwiri wa shuga ().

M'malo mwake, kuwunika kwina kunapezeka kuti zakudya zomwe zili ndi fiber zosasungunuka zinali ndi chiopsezo chochepetsedwa kwambiri cha matenda amtundu wa 2 ().

Zakudya zopatsa thanzi komanso zopanda thanzi

Monga pseudocereal, quinoa yofiira ilibe gluteni, yomwe imakonda kupezeka m'matumbo achikhalidwe monga tirigu, rye, ndi barele.

Chifukwa chake, ndi njira yabwino kwa anthu omwe ali ndi matenda a leliac kapena kusalolera kwa gluten.

Ngakhale kupewa kupezeka kwa gluteni ndikofunikira kwa anthu ena, kafukufuku wanthawi yayitali akuwonetsa kuti zakudya zopanda thanzi nthawi zambiri zimakhala zopanda fiber komanso mavitamini ndi michere, kuphatikiza folate, zinc, magnesium, ndi mkuwa (,).

Popeza kuti quinoa ndi gwero labwino la michere komanso michere iyi, kuwonjezera pazakudya zanu kumatha kukulitsa thanzi lanu mukamadya zakudya zopanda thanzi ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti kudya kwa nthawi yayitali kopanda gluteni kumatha kubweretsa chiopsezo cha matenda amtima chifukwa cha kuchuluka kwa ma triglycerides, komanso cholesterol yathunthu (LDL) ().

Komabe, kafukufuku mu akulu a 110,017 adazindikira kuti zakudya zopanda gluteni zomwe ndizokwanira m'mizere yonse sizimayenderana ndi chiwopsezo cha matenda amtima ().

Quinoa yofiira imakhala ndi ma antioxidants ambiri kuposa mitundu ina yambiri ya quinoa. Imakhalanso ndi michere yambiri, imatha kuteteza matenda amtima, ndipo imatha kukonza michere yopanda zakudya zopanda thanzi.

Momwe mungawonjezere quinoa wofiira pazakudya zanu

Red quinoa imakhala ndi kukoma kwamphamvu kwambiri, kokometsera mtedza poyerekeza ndi mitundu yoyera kwambiri. Zitha kukhalanso ndi mphindi zochepa kuti muphike ndikupangitsa kuti mukhale owoneka bwino.

Chifukwa imakhala ndi kapangidwe kake kabwino kuposa quinoa yoyera, ndibwino kusankha masaladi a tirigu.

Njira zina zophatikizira quinoa wofiira muzakudya zanu ndi monga:

• kuigwiritsa ntchito m'malo mwa mpunga mu pilaf
• kuwaponya ndi masamba ogwa ndi mapulo vinaigrette pazakudya zam'mbali
• popanga phala lam'mawa pakulisakaniza mumkaka ndi sinamoni
• kuwonjezera pa casseroles m'malo mwa mpunga
• kuwaza pa saladi wowonjezera kapangidwe ndi mapuloteni

Mofanana ndi mitundu ina ya quinoa, onetsetsani kuti muzimutsuka quinoa wofiira musanagwiritse ntchito kuchotsa zokutira zakunja, zotchedwanso saponins ().

Kuphatikiza apo, kutsuka kumatha kuthandiza kuchepetsa mankhwala omwe amatchedwa phytates ndi oxalates. Zinthu izi zimatha kumangirira mchere wina, ndikupangitsa kuti thupi lanu likhale loyamwa kuyamwa (,).

Quinoa yofiira imakonzedwa chimodzimodzi ndi mitundu ina. Ingoyimirani m'madzi mu 2: 1 ratio ndi voliyumu, ndi makapu awiri (473 ml) amadzimadzi pa chikho chimodzi (170 magalamu) a quinoa yaiwisi.

Quinoa yofiira ndiyabwino komanso yamchere kuposa mitundu yoyera. Monga mitundu ina ya quinoa, imagwira ntchito mosiyanasiyana ndipo imatha kusinthanitsidwa ndi mbewu zina zonse mumaphikidwe omwe mumakonda.

Mfundo yofunika

Red quinoa ili ndi mapuloteni ambiri, fiber, ndi mavitamini ndi michere yambiri.

Kuphatikiza apo, ndi apamwamba kwambiri ma antioxidants kuposa mitundu ina ya quinoa, yomwe ingapindulitse thanzi la mtima.

Monga pseudocereal yopanda gilateni, imathandizanso kupititsa patsogolo zakudya zopanda thanzi.

Komabe, simuyenera kukhala opanda gilateni kuti musangalale ndi utoto wake wofiyira, kapangidwe kake kosalala, ndi kununkhira kwa nutty.

Ngati mukufuna kuwonjezera mitundu ndi utoto pa chakudya chanu chotsatira, mutha kugula quinoa wofiira kwanuko kapena pa intaneti.