ʻO Quinoa - He Ola maikaʻi loa ka palaoa o nā Incas

He pseudocereal ʻo Quinoa a he kumu maikaʻi loa ia o ka protein meaʻai. ʻOi aku ka kiʻekiʻe o ka waiwai mineral o nā hua liʻiliʻi ma mua o kā mākou mau ʻano o ka palaoa. Eia kekahi, ʻo ka palaoa Inca maikaʻi he gluten-free a no laila hiki ke hoʻohui ʻia i ka papa kuhikuhi no ka poʻe me ka intolerance palaoa.

Quinoa: meaʻai a nā koa Inca

Hele mai ʻo Quinoa mai ʻAmelika Hema a ua ulu nui ʻia ma ʻEkuador, Peru, a me Bolivia. No nā makahiki 7,000, ua lawelawe ka mea kanu i nā kānaka o ka Andes ma ke ʻano he meaʻai nui. He pseudocereal ʻo Quinoa, ʻo ia hoʻi, ʻaʻole ia he mauʻu e like me ka palaoa, ka oats, a me ka rai. ʻO ka ʻanoʻano Inca liʻiliʻi he mea kanu goosefoot a no laila no ka ʻohana mea kanu like me ka beetroot a me ka spinach.

Piʻi ka quinoa (Chenopodium quinoa) a hiki i 2 m ke kiʻekiʻe a ikaika loa. Hoʻomanawanui ʻia nā kūlana ʻino loa e like me ka lepo ʻino. Hoʻoluʻolu ka mea kanu i nā ʻano ʻokoʻa a ʻae i ka mahana ma waena o -8 °C a me +38 °C. Ma nā pāpū Andean, ulu ka quinoa ma luna o 4,000 m, ʻo ia hoʻi ma nā kiʻekiʻe kahi e hiki ʻole ai i nā mea kanu ʻē aʻe e like me ke kulina ke ola.

ʻO kēia ka wehewehe ʻana i ke kumu o ka nui o nā hua melemele liʻiliʻi i mea nui i ka poʻe Andean no nā kaukani makahiki. No laila, ʻōlelo ka poʻe ʻōiwi i ka quinoa ʻo ia ka "palaoa gula". ʻO ka mea e ʻai mau i ka quinoa e pōmaikaʻi - e like me nā koa hoʻomau o nā Incas kahiko - mai ke kūpaʻa a me ka ikaika o kēia mea kanu a me kāna mau hua ʻono.

ʻO ka mea nui o ka quinoa

Ua hoʻokumu ʻia ka huaʻōlelo quinoa ma Quechua (Kelemānia: Ketschua), he ʻōlelo ʻōiwi i ʻōlelo ʻia e ka poʻe Andean o Peru, Bolivia, a me ʻEkuador. ʻO ka huaʻōlelo Quechua Kinwa ke ʻano like: ka makuahine o nā hua āpau.

ʻO ka haʻi pololei ʻana o ka ʻōlelo

Ua ʻōlelo ʻia ʻo Quinoa he "kienwah" e like me ka phonetics ākea. ʻO kēia ke ʻano o ka haʻi ʻana i ka huaʻōlelo e ka poʻe ʻAmelika Hema e ʻōlelo mau nei i ka Quechua. Eia nō naʻe, ʻōlelo pinepine ka poʻe hānau Sepania i ka huaʻōlelo "Kinoa".

Ua pāpā ʻia ʻo Quinoa ma nā Andes

ʻO ka poʻe ʻEulopa mua loa i launa pū me ka quinoa, ʻo ia ka poʻe naʻi aupuni o Sepania. Ma lalo o ke alakaʻi ʻana a Francisco Pizarro lāua ʻo Hernán Cortés, ua hakakā ikaika ka poʻe Incas a me Aztec i ke kenekulia 16. Ua hoʻohana nā naʻi aupuni i nā mea a pau e hoʻonāwaliwali ai i ka poʻe ʻōiwi. ʻO kahi hana draconian ʻo ka pāpā ʻana i ka mahi ʻana i ka quinoa a me ka amaranth a hiki i ka hoʻopaʻi ʻana i ka make. ʻO nā hopena pōʻino o ka pāpā ʻana i ka hoʻoulu ʻana i kāna meaʻai ponoʻī e hele me ka ʻōlelo ʻole.

Ke piʻi nei ka noi Quinoa

ʻO ka mea a ka poʻe naʻi aupuni i kuko ai, ʻaʻole ia ka quinoa, ka mea i kapa ʻia he Kristiano ʻole, akā ʻo ka ʻāina a me ke gula o ka poʻe ʻōiwi. Ua makemake wale ka poʻe ʻEulopa i nā hua liʻiliʻi ma ka hopena o ke kenekulia 20. Ua loaʻa iā Quinoa ka manaʻo o ka honua ma 1993 me kahi hōʻike e ka National Aeronautics and Space Administration (NASA), kahi i hoʻomaikaʻi ʻia ai ka palaoa hou no kāna ʻano protein kiʻekiʻe a me ka hoʻolālā amino acid kūikawā. No laila, kūpono ʻo Quinoa no ka hoʻohana ʻana i nā kikowaena lewa.

ʻO ka hopena, ua hoʻonui nui ʻia ka noi ma USA a me ʻEulopa. ʻO ka hopena o ka hoʻonui ʻana i ke kumukūʻai mākeke honua he pōmaikaʻi a he hōʻino. He hopena maikaʻi ia i ka loaʻa kālā o ka poʻe mahiʻai quinoa. Akā ʻaʻole i hiki i nā poʻe he nui i Peru a me Bolivia ke kūʻai aku i ka meaʻai ʻoi aku ka maikaʻi mai ia manawa.

ʻO ka hopena, pono ke hoʻololi ʻia ka meaʻai maʻamau e nā meaʻai i hana ʻia i ka ʻoihana i hāʻawi ʻole i nā pono olakino e hoʻohālikelike ʻia i ka ʻai kuʻuna quinoa. Ma Peru, ʻoi aku ka nui o ka 1 kg o ka quinoa ma mua o ka pālua o ka nui o ka 1 kg o ka moa a ʻehā manawa i ka 1 kg o ka raiki. E wehewehe mākou ma lalo i ka mea āu e nānā ai ke kūʻai ʻoe i ka quinoa.

ʻO nā meaʻai o ka quinoa

E pili ana i nā macronutrients, ʻokoʻa ka quinoa mai nā kīʻaha ma nā ʻano he nui: ʻoi aku ka waiwai o ka quinoa i ka protein, fiber, a me ka momona. Loaʻa i ka 100g o ka quinoa maka nā meaʻai:

• 11.2 gram o ka wai
• 6.1 gram o ka momona
• 12.6 grams o ka pilina
• 64.3 g mau kalapona (ʻo ia ka 1.9 g sugars: 0 g glucose a me 0 g fructose)
• 7.1 g fiber (1.3 g wai-soluble a me 5.5 g wai-inoluble fiber)

ʻO Quinoa kahi kumu maikaʻi o ka protein

Ua kaulana ka palaoa Andean ma muli o ka nui o ka protein. Ma ka awelika, 100 g o ka quinoa maka aia ma kahi o 13 g o ka protein. No laila ʻoi aku ka waiwai o ka pseudo-grain i ka protein ma mua o nā kīʻaha e like me ka palaoa a me ka rai. Akā ʻaʻole ʻo ka nui o ka protein ka mea e hōʻoiaʻiʻo ai akā ʻo ka hoʻohui maikaʻi loa ʻana o nā waikawa amino pono.

Loaʻa i ka Quinoa nā 9 amino acids pono i ka ratio maikaʻi loa. I kēia hihia, ʻōlelo kekahi i kahi protein piha. He hapa a haʻahaʻa loa ka nui o nā meaʻai mea kanu i kekahi mau waikawa amino pono e like me ka lysine. Eia nō naʻe, he ʻokoʻa ka quinoa ma ʻaneʻi, no ka mea, aia i loko o nā waikawa amino koʻikoʻi i ka nui.

No kēia mau kumu, ʻo ka quinoa kahi kumu maikaʻi loa o ka protein meaʻai, kahi e hoʻonui ai i ka ʻai ʻana i nā huahana holoholona e like me ka ʻiʻo a i ʻole ka waiū. Mahalo i ka quinoa, hiki i ka heluna kanaka Andean ke noho olakino ʻoiai ke loaʻa ʻole ka protein holoholona liʻiliʻi.

ʻAʻole wale ka quinoa i ʻoi aku ka nui o ka protein ma mua o ka palaoa, akā aia pū kekahi i ʻekolu mau manawa o ka momona. ʻO ka aila i loko o nā granules ka nui o nā momona momona koʻikoʻi me kahi ʻāpana hoihoi o nā waikawa momona omega-6.

ʻO ka ʻaila Quinoa he:

• 19.7 a 29.5 pakeneka mai ka waika oleic
• 49 a 56.4 pakeneka linoleic acid
• 8.7 i ka 11.7 pakeneka mai ka linolenic acid

No laila, ʻo ka māhele o (poly) unsaturated fatty acids e hoʻonui ai i ka 87 a i ka 88 pakeneka o ka nui o nā waikawa momona. Ua loaʻa i kēia mau pūhui ke kaulana no ka loaʻa ʻana o nā pono olakino e like me nā hopena maikaʻi i ka ʻōnaehana pale, ka maʻi cardiovascular, ka hana membrane cell, a me ka hoʻonui ʻana i ka ʻike insulin. Eia kekahi, loaʻa i ka ʻaila quinoa kahi kiʻekiʻe o nā antioxidants e pale aku i ka hōʻino radical manuahi.

ʻEkolu ka nui o Quinoa i ka wā i moʻa ai

I ka hoʻomākaukauʻana, ponoʻoe e hoʻomanaʻo i ka quinoa - e like me ka B. risotto rice - e hoʻopili i kahi hapa nui o ka wai i ka wā e kuke ai a pēlā e pehu ikaika ai. Inā ʻoe e kuke i ka 100g o nā kīʻaha maka, e loaʻa iā ʻoe kahi hapa nui o kahi o 300g o ka fluffy, soft quinoa. Inā hoʻohana ʻoe i ka quinoa ma ke ʻano kīʻaha ʻaoʻao a lawelawe paha me ka nui o nā mea kanu ʻono, 30 g maka (ʻo ia hoʻi 90 g moʻa) lawa loa ka quinoa.

ʻO nā Calories o Quinoa

Aia ma kahi o 366 kcal i 100 g o ka quinoa maka. No laila, ʻoi aku ka nui o nā calorie i ka pseudocereal ma mua o ka palaoa e like me ka palaoa a me ka rai. Me ka nui like (100 g) o ka quinoa i kuke ʻia, akā naʻe, ʻo 118 kcal wale nō ka nui o ka calorie.

ʻO ka glycemic index a me ka ukana glycemic o ka quinoa

Hōʻike ka glycemic index (GI) i ka nui o ka hopena o ka meaʻai i loko o ka carbohydrate i ke kiʻekiʻe o ke kō koko: ʻo ka haʻahaʻa o ka GI, ʻo ka liʻiliʻi a me ka lohi o ka piʻi ʻana o ke kō koko. Loaʻa iā Quinoa he GI o 35. ʻO nā waiwai a hiki i 55 ke manaʻo ʻia he haʻahaʻa.

Eia naʻe, loaʻa nā hemahema o GI i ka hana. No ka mea, pili mau ia i ka 100 g o nā kalapona i loko o kēlā me kēia meaʻai. No laila, ʻaʻole i noʻonoʻo ʻia ke kiʻekiʻe o ka ʻiʻo o ka carbohydrate a i ʻole ka nui o ka fiber meaʻai i loko. No laila, pono e noʻonoʻo mau ʻia ka ukana glycemic (GL).

Aia ka GL i ka helu o nā carbohydrates a me ka fiber i loko o kēlā me kēia lawelawe. He haʻahaʻa nā helu a hiki i ka 10, ʻo ka helu waena mai ka 11 a hiki i ka 19, a he kiʻekiʻe nā helu 20 a i luna. ʻO 100 g o ka quinoa maka he GL o 20.5, no laila ua helu ʻia he kiʻekiʻe. No ka lawelawe ʻana i ka quinoa moʻa, akā naʻe, ʻaʻole pono ʻoe i ka 100, akā he 30 g wale nō o ka quinoa maka, i ka hopena i ka GL o 10.7, he haʻahaʻa loa ia no ka meaʻai momona momona.

He waiwai nui ka Quinoa i nā waiʻaleʻa paʻakikī

I ka wā e pili ana i ka ʻai olakino, loaʻa i ka carbohydrates kahi rap maikaʻi ʻole. Akā, ʻaʻole nā ​​carbohydrates wale nō. ʻOiai ʻo nā kō maʻalahi a pālua (e laʻa me ka dextrose a me ke kōpaʻa pākaukau) e komo wikiwiki i ke koko a hoʻoulu i ka huna ʻana o ka insulin, pono e wāwahi mua ʻia nā mea i kapa ʻia ʻo ka paʻakikī paʻakikī i ka wā e hoʻoheheʻe ʻia ai a laila komo mālie i ke koko.

He kiʻekiʻe ka Quinoa i loko o kēia mau haʻahaʻa haʻahaʻa haʻahaʻa ʻaʻole e hoʻoulu i ka nui o ka insulin a mālama iā ʻoe i ka piha no ka lōʻihi. I ka makahiki 2020, ua hoʻohālikelike ka poʻe noiʻi mai ke Kulanui o ʻAuckland ma New Zealand i nā ʻakika o ka pseudo-cereals quinoa, amaranth, a me ka buckwheat me nā huaʻai a me nā mea kanu. Ua ʻike lākou he ʻoi aku ka like o ka hoʻohui ʻana o nā carbohydrates me nā huaʻai a me nā lau ʻai ma mua o nā kīʻaha. Ua hōʻike nā meaʻai o nā pseudocereals i nā hopena antioxidant, anti-tumor, a me nā hopena immunomodulatory.

ʻOiai he waiwai nui ka quinoa i ka waiʻaleʻa, manaʻo ʻia he kumu maikaʻi loa ia o ka ikehu a he kumu kūpono loa ia no ka meaʻai maikaʻi - ʻoiai no ka poʻe i ke kaumaha a loaʻa i ka maʻi diabetes type 2.

Ua ʻae ʻia ka quinoa i ka carb haʻahaʻa?

Me ka quinoa, paʻakikī a no laila ke hoʻopau ʻia nā haʻahaʻa olakino ma luna o ka pā, akā ʻaʻole hiki ke wehewehe ʻia ka nui o ia mau mea he haʻahaʻa haʻahaʻa. ʻO ka nui a me ka nui o ka quinoa e ʻae ʻia me ka haʻahaʻa carb e pili ana i ka meaʻai haʻahaʻa haʻahaʻa.

I ka ʻai a Atkins z. No ka laʻana, ʻaneʻane ʻalo loa ʻia nā haʻalulu i ka hoʻomaka, no laila pono e wehe ʻia ka quinoa mai ka papa kuhikuhi. Me ke ʻano Logi, ma ka ʻaoʻao ʻē aʻe, hiki ke loaʻa ma waena o 15 a me 30 pakeneka, no laila hiki ke hauʻoli maikaʻi ʻia nā wahi liʻiliʻi o ka quinoa.

Quinoa no ka fructose intolerance

Ma muli o ka loaʻa ʻole o ka fructose i ka quinoa, ʻaʻole ia he pilikia no ka poʻe me ka intolerance fructose.

ʻO nā huaora o ka quinoa

Ma waho aʻe o ka ʻoiaʻiʻo ʻo nā hua quinoa he kumu maikaʻi loa ia o ka protein meaʻai, ʻo kā lākou mau huaora he mea hōʻoiaʻiʻo nō hoʻi.

ʻO nā mineral o ka quinoa

He waiwai nō hoʻi ʻo Quinoa i nā minerala. He kiʻekiʻe loa ka ʻike o ka magnesium, iron, manganese, a me ke keleawe.

Quinoa: kahi meaʻai kūpono

He ʻoiaʻiʻo hiki ke hāʻawi ʻia ka quinoa no ka poʻe me ka ʻai haʻahaʻa-protein ma muli o kāna protein kiʻekiʻe. Akā he nui nā pōmaikaʻi o ka quinoa e hiki ke hāʻawi ʻia i kēlā me kēia kanaka, me ka nānā ʻole inā aia lākou i ka meaʻai haʻahaʻa a i ʻole ka protein kiʻekiʻe.

Wahi a nā kānaka ʻepekema mai Universidad de La Serena, ʻālohilohi ka quinoa z. B. ma muli nō hoʻi o ka haku mele ʻokoʻa a me ke kaulike ʻokoʻa ma waena o ka protein a me ka momona. Eia kekahi, aia ka nui o nā minerala, nā huaora, a me nā antioxidants. Hāʻawi ka pilina o nā mea ʻai āpau i nā waiwai hana quinoa e hāʻawi nui i ka meaʻai. Wahi a nā mea noiʻi, mālama ka quinoa i nā membrane cell, i hōʻike ʻia he hopena maikaʻi ma ka lolo a hoʻemi i ka hopena o nā maʻi like ʻole.

ʻO Quinoa i mea lapaʻau

Ma Andes, ua manaʻo ʻia ʻo quinoa ʻaʻole wale he meaʻai meaʻai no nā kaukani mau makahiki akā he lāʻau lapaʻau kekahi. Wahi a nā noiʻi hou, ma waho aʻe o nā meaʻai, ʻo nā mea kanu lua ke hāʻawi nui. ʻO ka mea nui loa: nā waikawa phenolic, flavonoids, terpenoids, a me nā steroid. Mālama kēia mau mea i nā microorganisms, nā manu, a me nā pepeke mai ka mea kanu quinoa, akā hāʻawi pū lākou iā mākou, nā kānaka, nā pōmaikaʻi nui.

Wahi a nā haʻawina, loaʻa i kekahi o nā phytochemical i ka quinoa nā waiwai penei:

• lāʻau lapaʻau
• huakiko
• nā antimicrobial
• Anati-hoʻoʻino

ʻO ke kikoʻī, e like me kahi noiʻi i paʻi ʻia ma 2017, ʻo ka ʻai ʻana i ka quinoa e hōʻemi i ka hopena o nā maʻi i hoʻokumu ʻia e ke kaumaha oxidative. ʻO kēia mau mea e laʻa me ka maʻi kanesa, ka maʻi maʻi cardiovascular, type 2 diabetes, a me ka momona.

Quinoa e kūʻē i ka cholesterol kiʻekiʻe a me ka momona

ʻO kahi haʻawina makapō ʻelua i mālama ʻia ma ke Kulanui Mokuʻāina o Sao Paulo e pili ana i 35 mau wahine menopausal overweight. Ua māhele ʻia lākou i ʻelua pūʻulu a ʻai i ka 2g o ka quinoa flakes a i ʻole cornflakes i kēlā me kēia lā no 25 mau pule. ʻO ka hui quinoa wale nō e hiki ke hoʻemi ʻia ka nui o ka cholesterol a me ka "kino" LDL cholesterol. Eia kekahi, ua hoʻonui ʻia ka waiwai GSH (pae glutathione). ʻO Glutathione kahi antioxidant endogenous e kōkua i ka detoxification a me ka hakakā ʻana i nā radical manuahi.

Mālama ʻo Quinoa i ka maʻi diabetes

Hoʻemi pū ʻo Quinoa i ka pilikia o ka hoʻomohala ʻana i ka maʻi maʻi type 2 - e like me ka hōʻike ʻana e kahi haʻawina randomized, double-blind, placebo-controlled study e ka Universidad Católica de Murcia. ʻO ka poʻe i komo he 30 mau maʻi i loaʻa mua i ka maʻi maʻi maʻi (= prediabetes: hoʻonui i ka hoʻokē ʻai koko a me ka hoʻoikaika ʻana i ka insulin, akā ʻaʻohe maʻi diabetes). Ua māhele ʻia ka poʻe maʻi i ʻelua pūʻulu, lawe kekahi i ka quinoa no 2 mau lā, a ʻo kekahi e lawe i kahi placebo.

Ma nā kumuhana wale nō i ka hui quinoa i hāʻule ke kiʻekiʻe o ke kō koko a hoʻonui ka manaʻo o ka satiety. Eia kekahi, ua emi ke kaumaha o ka hui quinoa. No laila hiki i ka ʻai mau ke kōkua i ka pale ʻana i ka maʻi diabetes type 2.

Quinoa e kūʻē i nā maʻi cardiovascular

Hiki ke kōkua ʻo Quinoa i ka pale ʻana i ka maʻi cardiovascular. Ma nā ʻāina komohana, ʻo kēia mau maʻi ke kuleana ma kahi o 45 pakeneka o nā make a pau.

) I loko o ka meta-analysis me ka huina o 206 kanaka ho'āʻo, ua ʻike ʻia ʻo ka mea hoʻohui meaʻai me ka quinoa hiki ke hōʻemi i ka nui o nā kumu pilikia no nā maʻi cardiovascular: ua hoʻemi ʻia ke kaumaha o ke kino a me ka ʻāpana pūhaka a hiki ke hoʻohaʻahaʻa ʻia nā pae insulin a me ka cholesterol.

Ua hana ʻia kahi noiʻi makapō lua honua ma 2021, kahi i komo ai nā kumuhana 40 mai 50 a 75 mau makahiki, i ka hopena like. Ua ʻai lākou i ka 5 g quinoa biscuits (60 g quinoa flour no 100 g) a i ʻole quinoa-free biscuits i hana ʻia mai ka palaoa palaoa ma waho aʻe o kā lākou ʻai maʻamau no 4 pule. Ua mau ko lākou mau nohona ola (e laʻa me ka hoʻoikaika kino).

Ua hōʻike ʻia ua hiki i nā mea i loko o ka hui quinoa ke hoʻemi i kā lākou BMI, ke kaumaha, a me ka cholesterol i hoʻohālikelike ʻia i ka pūʻulu mana. ʻO ka hopena, ʻo ka ʻai ʻana i nā kuki quinoa hiki ke hōʻemi i ka pilikia o ka maʻi cardiovascular, ʻoiai inā ʻaʻole i hoʻololi ʻia ka nohona.

Quinoa no ka migraines

ʻIke pinepine ka poʻe i loaʻa i ka migraines i kahi hopena maikaʻi loa ke ʻai lākou i ka quinoa. ʻO kahi kumu maikaʻi o ka magnesium (70 pakeneka ʻoi aʻe ma mua o ka palaoa a me ka rai), kōkua ka quinoa i ka hoʻomaha ʻana i nā kīʻaha koko, a laila e pale ai i ka vasoconstriction i ʻike ʻia i ka migraines.

Hōʻike ka poʻe maʻi Migraine i ka liʻiliʻi o ka hōʻeha ʻeha me ke kōkua o ka quinoa. Hoʻopili pū ʻia ʻo Riboflavin (vitamin B2) i kēia hopena. Aia ʻo Quinoa ma mua o ka ʻelua o ka riboflavin o ka palaoa a i ʻole nā ​​​​oats a ʻehiku mau manawa o ka riboflavin o ka raiki. Hiki i ka Riboflavin ke hoʻonui i ka hana ikehu i loko o nā pūnaewele, e hoʻoikaika maoli i ka metabolism ikehu i loko o nā pūpū lolo a me nā ʻiʻo ʻiʻo, ʻo ia mau mea a pau i hōʻike ʻia he mea maikaʻi loa i ka migraine headache.

Quinoa no ka intolerance o ka palaoa

ʻO ka poʻe ʻaʻole hiki ke ʻae i nā hua kīʻaha, ʻaʻole kōkua pinepine lākou a ʻaʻole ʻike hou i ka mea e ʻai ai. Eia nō naʻe, ʻo ka pseudo-cereal quinoa kahi koho maikaʻi loa i ka palaoa. ʻO kēia ke kumu o ka nui o ka protein i loko o ka quinoa aia wale nō ma waena o 0.5 a ma ka hapa nui o 7 ka nui o nā prolamines (kahi mea nui o ka gluten), ʻoiai i loko o ka protein palaoa ka helu prolamin ma kahi o 35 pakeneka.

ʻO ia ka prolamines e hoʻoulu pinepine ai i ka intolerance palaoa. No laila ua ʻae maikaʻi ʻia ʻo Quinoa e ka poʻe me ka maʻi ʻai palaoa a me ka palaoa a i ʻole ka gluten sensitivity, no ka mea, haʻahaʻa loa ka ʻike prolamin a ʻaʻohe gluten.

He aha kāu e ʻike ai e pili ana i nā saponins

Ma kahi o nā mea waiwai a pau, loaʻa pū ka quinoa i nā mea i kapa ʻia ʻaʻole makemake. Loaʻa kēia mau mea i nā saponins like ʻole, ʻoiai he hopena koʻikoʻi koʻikoʻi wale nō lākou, ua manaʻo ʻia he hoʻonāukiuki i ka mucosa ʻōpū. Eia kekahi, ʻono kēia mau mea i ka ʻawaʻawa maikaʻi ʻole, no laila ua wehe ʻia lākou ma mua o ka ʻai ʻia ʻana o ka quinoa, me ka poʻe ʻōiwi.

Hiki ke ʻokoʻa ke ʻano o ka saponin ma muli o kahi i ulu ai a me ke kānana. Ua hoʻopaʻa ʻia kahi hui noiʻi honua i nā ʻano quinoa 21 a hoʻoholo i ka 100 g o nā hua quinoa hiki ke loaʻa ma waena o 0 a me 6 mg o nā saponins. ʻO 2.3 pākēneka ka nui o ka saponin i ana ʻia. Ma kēlā ʻano, ʻo ka hoʻopau ʻana i kēia mau mea he mea kūpono loa.

Nui nā ʻano hana e hoʻopau ai i ka quinoa o nā saponins, ka mea i loaʻa ma ka ʻaʻahu hua o waho. ʻO nā granules i kūʻai ʻia i ke kūʻai ʻia ua ʻili mua ʻia no ka mea hiki ke wehe ʻia ma kahi o 50 pakeneka o nā saponins. Eia kekahi, ma muli o ke kiʻekiʻe o ka hoʻoheheʻe wai, hiki ke lawe ʻia nā mea i makemake ʻole ʻia e ka holoi ʻana a i ʻole ka hoʻoinu ʻana i nā granules.

Hāʻawi pū nā Saponins i nā pono

Akā ʻo nā saponins, kahi o nā mea kanu lua, he mau waiwai maikaʻi nō hoʻi. Wahi a nā haʻawina, hana lākou z. B. kū'ē i ka bacteria, fungi, free radicals, and inflammation. Hoʻohana ka poʻe ʻōiwi ma Andes i ka wai kahi i holoi ʻia ai nā ʻanoʻano ma ke ʻano he mea hoʻomaʻemaʻe a i ʻole he mea e hoʻopau ai i nā ʻeha.

Ua hoʻomohala ʻia nā kānana i loaʻa i nā saponins liʻiliʻi a i ʻole, maikaʻi ke kani, akā ʻaʻole pono. No ka mea, hoʻoikaika ka saponins i nā mea kanu quinoa ma ka pale ʻana iā lākou mai nā pathogens. Inā ʻaʻole i loaʻa nā saponins i nā mea kanu, pono e hoʻohana ʻia nā pesticides, e lawelawe ana i kēia kumu a laila hoʻopau i kā mākou papa.

He pilikia anei ka quinoa no nā keiki?

Hiki iā ʻoe ke heluhelu ma ka pūnaewele he mea ʻino ka quinoa i nā keiki, ma muli o nā saponins i loko. Pono e ʻōlelo ʻia ua hoʻokuʻu ʻia ka quinoa i kūʻai ʻia mai nā mea ʻawaʻawa a hiki i ka 95 pakeneka. Ma kēia mea, ua hoʻolaha ka Federal Institute for Risk Assessment ma muli o ka nele o ka ʻikepili e pili ana i ka maikaʻi o nā pseudocereals ma ka mākeke ma Kelemania a me nā huahana i hana ʻia mai ia mau mea, ʻaʻole hiki ke hana ʻia kahi ʻōlelo hilinaʻi inā he kūpono kēia mau mea. no na kamalii a me na kamalii liilii.

I kekahi hihia, ma Andes, ʻo ka pseudo-grain ke kumu o ka meaʻai ʻaʻole wale no nā pākeke akā no nā keiki. Inā pilikia ka quinoa i nā kamaliʻi, inā ʻaʻole hānai ka poʻe ʻōiwi iā lākou i kā lākou keiki no nā kaukani makahiki. ʻOiai i loko o ka EU, aia nā kūkākūkā e pili ana i ka ʻae ʻana i ka quinoa no ka meaʻai pēpē i hana ʻia no ka mea ʻaʻohe gluten a ʻo ka protein i loko o ia mea he kiʻekiʻe.

Eia nō naʻe, hiki ke hana wale kēia i ka wā e wehewehe ʻia ai kahi waiwai palena no nā saponins a ʻoiaʻiʻo nō hoʻi i ʻike ʻia, i hiki ke noʻonoʻo ʻia ka quinoa a me nā huahana i hana ʻia mai ia mea a kūʻai ʻia he palekana keiki.

ʻAʻole kūpono nā ʻanoʻano quinoa maka a ʻaʻole i ʻili ʻia no nā pēpē a me nā keiki liʻiliʻi, inā wale nō no ka mea hiki i nā kamaliʻi ke ʻoki maʻalahi iā lākou. Inā makemake ʻoe e noho ma ka ʻaoʻao palekana, hiki iā ʻoe ke hahai i ka ʻōlelo aʻo a ka German Society for Nutrition a hāʻawi wale i ka quinoa i nā keiki 2 a ʻoi aku.

ʻO ka mahi ʻana i ka quinoa

Wahi a ka Food and Agriculture Organization o ka United Nations, ma kahi o 160,000 tons quinoa i hōʻiliʻili ʻia ma ka honua holoʻokoʻa i ka makahiki 2019. ʻO nā ʻāina ulu nui loa ʻo Peru, Bolivia, a me Ecuador, kahi e ulu ai ma kahi o 95 pakeneka o ka quinoa.

Ma kahi mamao loa mai ʻAmelika Hema, ʻaʻole mahi ʻia ka pseudo-grain. Akā aia kekahi poʻe mahiʻai wehe ʻia ma ʻEulopa e ulu nei i ka quinoa. Ma Kelemānia, ma kahi o 60 mau mea mahiʻai e mahi nei i ka quinoa ma kahi o 100 mau ʻeka, a ma kahi o 7,000 tons o nā hua waiwai e hiki ke ʻohi ʻia ma laila i kēlā me kēia makahiki.

ʻO ka quinoa kūloko mai Kelemānia, Austria, a me Switzerland

Ma Kelemānia, no ka laʻana, ua holomua nā mahiʻai ma Rhine Valley, Münsterland, a ma Lüneburg Heath i ka mahiʻai quinoa no nā makahiki.

Ma Austria, ua mahi nui ʻia ka pseudo-grain ma Styria, a ma Switzerland, ʻo ia ka mea i kapa ʻia ʻo IP-SUISSE mahiʻai i waena o nā paionia i ka mahiʻai quinoa. He hui kēia o nā ʻoihana ʻohana i kūpaʻa i ka mālama ʻana i ke kaiapuni. No laila, ʻaʻole hoʻohana ʻia nā pesticides a me nā mea hoʻoponopono ulu i ka mahi ʻana i ka quinoa, i mālama ʻia e kahi kino mana kūʻokoʻa.

I ka manawa hea ka quinoa i ke kau?

Ma Central Europe, lulu ʻia ka quinoa mai ka hoʻomaka a i ka waena o ʻApelila. Hiki ke ʻohi ʻia mai ka waena o Kepakemapa.

Aia ma mua o 120 mau ʻano quinoa

Nui nā ʻano quinoa. ʻO ka ʻano quinoa keʻokeʻo ka mea maʻamau, akā aia ma mua o 120 mau ʻano quinoa. Hoʻokumu ʻia nā waihoʻoluʻu like ʻole ma luna o nā mea pena (nā mea kanu lua) e like me ka B. carotenoids a me nā anthocyanins.

• ʻO ka quinoa keʻokeʻo a i ʻole melemele melemele ka mea maʻamau a no laila ʻoi aku ka liʻiliʻi. Loaʻa iā ia ka momona liʻiliʻi, ʻoluʻolu ka ʻono a me ka nutty. ʻO ka manawa kuke he 10 a 15 mau minuke.
• Ua like ka quinoa melemele me ke keʻokeʻo ma ke ʻano o ka ʻono a me ka manawa kuke.
• ʻOi aku ka maikaʻi o nā ʻanoʻano quinoa ʻulaʻula a paʻa i ko lākou ʻano i ka wā i kuke ʻia ma mua o nā ʻano like ʻole i ʻōlelo ʻia ma mua. ʻOi aku ka nui o ka ʻono a ʻo ka manawa kuke he 15 a 20 mau minuke.
• Ua like ka quinoa ʻeleʻele me ka ʻulaʻula akā ʻoi aku ka paʻakikī, ua like ka manawa kuke. He ʻono ka lepo, ʻoi aku ka kiʻekiʻe o nā phytochemicals, a no laila ʻoi aku ka nui o ka hana antioxidant ma mua o nā ʻano kala māmā.

No ke aha ʻo quinoa kālepa kūpono?

Ua hōʻike mua mākou ua piʻi aʻe ke kumukūʻai o ka quinoa ma muli o ke koi ikaika o ka honua i hiki ʻole i nā poʻe he nui o nā ʻāina hana ke loaʻa i kā lākou meaʻai nui. Hoʻoulu maoli kēia i ka nīnau inā hiki ke kūpono iā mākou ke kūʻai aku i ka quinoa.

Pono! No ka mea, inā hana ka poʻe ma nā ʻāina ʻenehana me ka ʻole o ka quinoa, ʻaʻole ia he hopena. Nui ka poʻe e nalowale i kā lākou mau hana ma nā ʻāina hana a mahuahua ka ʻilihune. Ma ka ʻaoʻao ʻē aʻe, kūpono ke hilinaʻi nui ʻana i ka quinoa kālepa kūpono, e hāpai ana i ka mahi ʻana i ka quinoa hoʻomau.

Inā hilinaʻi ʻoe i ke kālepa kūpono, kōkua ʻoe e hōʻoiaʻiʻo i ka poʻe mahiʻai quinoa a me nā limahana ʻohi i kahi kumu waiwai lōʻihi a me ke kumu kūʻai liʻiliʻi paʻa no kā lākou huahana me ka ʻole o ka luku ʻana i ke koena kaiaola o ka ʻāina Andean. Pono ʻoe e hoʻomanaʻo i kēia ke nānā ʻana i nā kumukūʻai. No laila ʻaʻole pono nā huahana quinoa haʻahaʻa!

ʻO ka ukana pesticide o ka quinoa

ʻAʻole kakaikahi nā loiloi no nā koena pesticide no ka quinoa, e hōʻemi ana i ko lākou waiwai ʻike. Eia naʻe, hōʻike lākou ua haumia pinepine nā pseudo-cereals.

Ma Austria, ua nānā ka hui mālama kaiapuni ʻo GLOBAL 2000, ka hui kuleana kanaka Südwind a me ka Lower Austrian Chamber of Labor i nā mea i kapa ʻia ʻo superfoods i ka makahiki 2017 - akā 2 wale nō nā laʻana o ka quinoa mai ʻAmelika Hema - a ʻike i nā pesticides ʻaʻole ʻae ʻia i loko EU. Ua ʻike ʻia ka cadmium metala kaumaha ma nā laʻana quinoa ʻelua, me ka ʻae ʻia e ʻoi aku ma mua o 40 a me 60 pakeneka. (25)

I ka makahiki 2020, ua hōʻike ʻia ka portal mea kūʻai aku Swiss K-Tipp i ka wā e hiki mai ai i ka quinoa, ʻaʻole ia he mea kūlohelohe i ka wā e ʻōlelo ai i ka organik. ʻO 12 mau laʻana quinoa, 5 i haumia, ʻo 4 o ia mau mea kūlohelohe. ʻO ka quinoa organik a Alnatura, aia nā chlorpyrifos, i hana ʻino loa. Ua pāpā ʻia kēia lāʻau insecticide ma kekahi mau ʻāina o EU a me Switzerland no ka mea he mea ʻawaʻawa ia i nā holoholona e like me nā amphibians, bees a me nā iʻa a ua manaʻo ʻia e hōʻeha ka lolo i nā pēpē i hānau ʻole ʻia.

ʻO ka liʻiliʻi o nā huahana quinoa i hoʻāʻo ʻia mai ka laʻana, B. Rapunzel, Migros, Moulin d'Yverdon, a me nā mea ʻē aʻe. ʻAʻohe mea e hoʻopiʻi ai, e hōʻike ana i ka loaʻa ʻana o nā huahana quinoa maikaʻi loa.

ʻO ka laina lalo, ʻo ia ka manaʻo e hoʻohana i ka quinoa fair-trade organik a i ʻole quinoa organik mai kou wahi. Ma kēia ala hiki iā ʻoe ke kōkua i ka pale ʻana i ke kaiapuni, ka poʻe mahiʻai a i ʻole nā ​​​​kānaka o nā ʻāina ulu, a me kou olakino ponoʻī i ka manawa like.

Kūʻai Quinoa

Loaʻa ka Quinoa ma nā mākeke kūlohelohe, nā hale kūʻai meaʻai olakino, a me nā hale kūʻai kūʻai maikaʻi a me nā hale kūʻai lāʻau. ʻO nā huahana Quinoa ka hua, ka palaoa, ka grist, flakes, a me ka quinoa puffed, i ʻike ʻia ʻo ka popcorn Incas. Ua holoi ʻia a ʻili ʻia nā hua quinoa, no ka mea, aia i loko o ka ʻili nā saponins (nā mea ʻawaʻawa) i hōʻike ʻia ma luna.

He aha ka mea e noʻonoʻo ai i ka wā e mālama ai i ka quinoa

E like me ka palaoa, i ka wā e mālama ai i ka quinoa, ʻo ka wahi kūpono he pōʻeleʻele, ʻoluʻolu, maloʻo, a pale ʻia mai ka mālamalama a me ka ea. Pono e hoʻohana koke ʻia ka pseudo-grain i ʻole e lilo i rancid a no laila hiki ʻole ke ʻai ʻia. He ʻoiaʻiʻo loa kēia i ka wā i ʻoki ʻia ai nā granules, ʻo ia hoʻi ka palaoa, nā flakes, a me ka grist. E noʻonoʻo i ka lā maikaʻi loa i ʻōlelo ʻia.

ʻO ka hoʻohana ʻana i ka quinoa i ka lumi kuke

ʻO ka mea maʻamau, ua hoʻohana ʻia nā hua a me nā lau quinoa holoʻokoʻa no ka manawa lōʻihi, ma hope o ka palaoa i ʻeli ʻia mai ka palaoa. Hoʻohana ʻia nā ʻanoʻano maka, kālua ʻia, ka palaoa, a me nā lau e ka poʻe Andean a hiki i kēia lā, ʻoi aku ka maikaʻi ma ke ʻano he kīʻaha ʻaoʻao a no ka hana ʻana i nā berena pālahalaha, salakeke, sopa, a me nā mea inu.

Ua ʻai ʻia ka quinoa puffed no nā kaukani makahiki. Hana ʻia ka popcorn Inca ma ka wehe ʻana i nā hua i nā wela kiʻekiʻe a me ke kaomi. Piʻi aʻe lākou, e like me kā mākou e ʻike ai mai nā ʻōpala kulina. Hiki ke ʻai pololei ʻia ka quinoa puffed a i ʻole ʻia.

ʻO ka lilo o ka meaʻai

E like me nā meaʻai ʻē aʻe, hoʻololi nā meaʻai ma muli o ke kaʻina hana kuke, a hiki ke hoʻemi nui i kā lākou ʻike. Ua nānā ʻia kahi noiʻi 2020 i ka hopena o ka ʻili ʻana, ka kuke ʻana, ka hoʻomehana ʻana a me ka kuke ʻana i nā hua quinoa.

Ua ʻike ʻia he ʻoi aku ka nui o ka protein i ka quinoa ma mua o ka quinoa unpeeled. Eia naʻe, ʻo ka ʻili ʻana e hoʻemi i ka ʻike o ka fiber.

ʻO ke kaʻina hana puffing e alakaʻi i ka nalowale o ka protein, oleic acid, a me ka linoleic acid. ʻO ke kiʻekiʻe o ka mahana a me ka lōʻihi o ke kaʻina kuke, ʻoi aku ka maikaʻi o ka meaʻai o ka quinoa.

Hiki ke ʻai ʻia ka quinoa?

Ma ke kumumanaʻo, hiki ke ʻai ʻia ka quinoa. Akā, paʻakikī loa nā granules unpeeled a inā ʻaʻole ʻoe e nau iā lākou e like me ka mea wili, e ale ʻoe iā lākou a hoʻokuʻu iā lākou me ka ʻole o ka leʻaleʻa i nā mea waiwai - ke ʻole ʻoe e hoʻoulu mua i nā hua. Eia naʻe, kūpono ka quinoa i ʻili ʻia no ka ʻai maka i nā mea liʻiliʻi, no ka laʻana i ka muesli a i ka saladi.

ʻO ka hoʻomākaukau ʻana i ka quinoa

Hiki ke ʻai ʻia ka quinoa e like me ka palaoa, i ka maka a i ʻole i kuke ʻia. ʻO ke kumu, holoi maikaʻi ʻia ka quinoa ma lalo o ka wai kahe ma mua o kekahi ʻano hoʻomākaukau. No ka muesli palaoa hou, hiki ke ʻoki ʻia ka quinoa a hoʻoulu ʻia, e like me ka palaoa. Hoʻomoʻa kekahi i ka palaoa a hoʻohui i ka muesli a i ʻole salads.

Eia naʻe, ʻo ke ala kaulana loa a kaulana hoʻi o ka leʻaleʻa ʻana i ka quinoa, ʻo ia ke kuke ʻana i nā hua ma ke ʻano like me ka laiki. No ka hana ʻana i kēia, hoʻolapalapa ʻia ka quinoa i ʻelua mau manawa o ka nui o ka wai a laila hoʻomoʻa ʻia i kahi mahana haʻahaʻa no kahi o 10 mau minuke. A laila lawe ʻoe iā lākou mai ka umu a hoʻokuʻu iā lākou e pehu i uhi no 10 mau minuke a ʻoi aku paha. E makaʻala ʻaʻole e hoʻomaʻamaʻa i ka quinoa. A laila lilo nā granules i palupalu a nalowale ko lākou nahu. Hoʻopilikia nui ʻia ka ʻono i kēia hihia. Ke hana pololei ʻia, ʻaʻole ia he paʻakikī, loaʻa i ka quinoa kahi ʻono nutty kupaianaha.

Hiki ke hoʻomākaukau ʻia ka Quinoa i ke anu - e like me ka salakeke laiki. E hoʻohui i nā ʻōmato organik i ʻoki ʻia, nā aniani puna a i ʻole chives, a me kahi marinade o ka ʻaila linseed, ka wai lemon, a me ka paʻakai lāʻau. Hoʻomākaukau ʻia nā kīʻaha me ka quinoa me ka wikiwiki, hoʻopiha iā ʻoe a waiho i kou kino holoʻokoʻa me ka māmā akā ʻoluʻolu loa.