Chifukwa chiyani Quinoa ndi Yabwino pa Matenda a Shuga?

Zamkati

• Nchiyani chimapangitsa quinoa kukhala yapadera?
• Kodi quinoa ingakuthandizeni kusamalira shuga wamagazi anu?
• Momwe mungakonzekerere quinoa
• Kutenga

Quinoa 101

Quinoa (yotchedwa KEEN-wah) yatchuka posachedwa ku United States ngati magetsi. Poyerekeza ndi mbewu zina zambiri, quinoa ili ndi zambiri:

• mapuloteni
• antioxidants
• mchere
• CHIKWANGWANI

Imakhalanso yopanda gilateni. Izi zimapangitsa kukhala njira yabwino kwa anthu omwe ali ndi chidwi ndi ma gluten omwe amapezeka mu tirigu.

Umboni umanenanso kuti kudya quinoa wambiri kumatha kuthandiza anthu omwe ali ndi matenda ashuga kuthana ndi magawo awo ashuga yamagazi komanso mwina kupewa zina.

Mutha kudya quinoa palokha kapena m'malo mwa quinoa m'maphikidwe omwe amafunsa mbewu zina.

Nchiyani chimapangitsa quinoa kukhala yapadera?

Ngakhale zitha kukhala zatsopano m'misika yayikulu, quinoa yakhala gawo lalikulu la zakudya zaku South America kwazaka zambiri. Linayambira ku Ainka, omwe amatcha quinoa "mayi wa mbewu zonse." Amakula m'mapiri a Andes ndipo amatha kupirira mavuto.

Ngakhale idyedwa ngati njere, quinoa kwenikweni ndi mbewu. Pali mitundu yoposa 120. Malo omwe amagulitsidwa kwambiri ndi quinoa yoyera, yofiira komanso yakuda.

M'zaka makumi atatu zapitazi pomwe ofufuza ayamba kupeza zabwino zake.

Chifukwa cha michere yake yambiri yamapuloteni, quinoa imakupangitsani kuti mukhale okwanira kwanthawi yayitali. Palinso chifukwa chokhulupilira kuti zitha kuthandiza kuchepetsa chiopsezo cha kuthamanga kwa magazi komanso cholesterol, ngakhale kuti kafukufuku wina amafunika.

Kodi quinoa ingakuthandizeni kusamalira shuga wamagazi anu?

Gawo limodzi lokhala ndi matenda ashuga ndikuwongolera zakudya zanu kuti muchepetse shuga wanu wamagazi. Zakudya zomwe zili pamtundu wa glycemic zimalumikizidwa ndikupangitsa ma spikes a shuga m'magazi.

Zakudya zathanzi kwa anthu omwe ali ndi matenda a shuga nthawi zambiri amayang'ana kusankha zakudya zoyambira pakati mpaka kutsika pa index ya glycemic. Mndandanda wa glycemic wa 55 kapena pansipa umaonedwa kuti ndi wotsika.

Quinoa ili ndi chisonyezo cha glycemic cha mozungulira 53, kutanthauza kuti sichingayambitse kukwapula kwa shuga m'magazi. Izi ndichifukwa choti imakhala ndi fiber komanso mapuloteni, onse omwe amachepetsa kugaya chakudya.

Mbewu zambiri zilibe ma amino acid onse ofunikira kuti apange mapuloteni. Komabe, quinoa imakhala ndi amino acid onse ofunikira, ndikupangitsa kuti akhale puloteni wathunthu.

Zakudya zamagetsi zomwe zili mu quinoa ndizoposa zomwe zili ndi mbewu zina zambiri. Izi zikutanthauza kuti quinoa imatha kukhala yopindulitsa makamaka kwa anthu omwe ali ndi matenda ashuga, chifukwa ma fiber ndi mapuloteni amawerengedwa kuti ndi ofunikira kuti asunge shuga wamagazi.

Kusamalira kuchuluka kwa zakabohydrate pakudya ndikofunikira kwambiri pakukhazikitsa shuga wamagazi. Chikho chimodzi (189 magalamu) a quinoa wophika mumakhala pafupifupi 40 magalamu a chakudya.

Kafukufuku wina wofalitsidwa muwonetsero adawonetsa kuthekera kwakudya zakudya zambewu za Andean zaku Peru, kuphatikiza quinoa, kuti zithandizire kuthana ndi matenda ashuga amtundu wa 2 komanso kuthamanga kwa magazi komwe kumakhudzana nawo.

Momwe mungakonzekerere quinoa

American Diabetes Association ikulimbikitsa kutola mbewu zomwe zili ndi zakudya zabwino kwambiri zama carbohydrate servings. Quinoa ndi njira yabwino.

Kutumikira kwanu tsiku ndi tsiku kapena sabata iliyonse kumadalira ngati mukugwiritsa ntchito njira ya mbale, glycemic index, kapena makina osinthira kapena magalamu kuti muzitsatira chakudya. Kawirikawiri, 1/3 chikho cha quinoa chophika chimawerengedwa ngati chakudya chimodzi chokha, kapena pafupifupi magalamu 15 a chakudya. Ngati simukudziwa momwe quinoa angakwaniritsire mu dongosolo lanu la chakudya, katswiri wazakudya akhoza kuthandiza.

Monga mbewu zina zambiri, quinoa itha kugulidwa m'makontena kapena m'matumba ambiri. Zimakula ndimayeso owawa kuti zofooketsa tizirombo. Mitundu yambiri yogulitsidwa m'masitolo amagulitsidwapo kuti ichotse kulawa kowawa. Kutsuka mwachangu kunyumba ndi madzi ozizira komanso chopondera kumatha kuchotsa zotsalira zilizonse.

Ngati mutha kupanga mpunga, mutha kukonzekera quinoa. Ingoziphatikiza ndi madzi, wiritsani, ndikuyambitsa. Dikirani mphindi 10-15 kuti isinthe. Mutha kudziwa kuti zachitika pomwe mphete yaying'ono yoyera imasiyana ndi njere.

Muthanso kupanga kophika mpunga, yomwe ndi njira yachangu komanso yosavuta yokonzera tirigu.

Quinoa ili ndi kukoma pang'ono kwa mtedza. Izi zimatha kulimba ndikakuwotcha kouma musanaphike. Mukangophika, yesani kuwonjezera:

• zipatso
• mtedza
• nkhumba
• zokometsera

Pali maphikidwe ambiri a quinoa athanzi kuyambira pa chakudya cham'mawa mpaka maphunziro akulu. Izi zikuphatikiza:

• pasitala
• mikate
• Zosakaniza zosakaniza

Kutenga

Quinoa ndi njere yakale yomwe ikudziwika ndi zakudya zamakono. Zili ndi mapuloteni komanso CHIKWANGWANI, zomwe zimapangitsa kuti thanzi lanu likhale labwino.

Kafukufuku akuwonetsa kuti zingathandizenso kuchepetsa shuga ndi cholesterol m'mwazi. Maphikidwe ambiri othandiza ogwiritsa ntchito quinoa amapezeka. Ndibwino nthawi iliyonse patsiku, choncho sangalalani nthawi iliyonse yomwe mukufuna!