Bella Adams
Quinoa amakoma ngati mpunga wosapukutidwa amakhala ndi zotsekemera komanso zotsekemera ndipo amakoma pang'ono. Izi ndizofanana ndi mpunga wophika mu kapangidwe, zomwe zimawagwirizanitsa. Ngakhale kuti zidachokera kunja, simuyenera kuopa fungo lapadera ndi zokometsera. Quinoa ndi gawo losalowerera ndale pazakudya zambiri, zomwe zimadzaza ndi zitsamba ndi zonunkhira, ndipo zimasungunula msuzi wa nyama.
Mtengo wopatsa thanzi wa quinoa
100 g ya quinoa ili ndi:
- Zakudya zopatsa mphamvu: 64,2 g.
- Mafuta: 6,1 g.
- Mapuloteni: 14,1 г.
- Zakudya zamafuta: 7 g.
- Zopatsa mphamvu za quinoa pa 100 g ndi 368 kcal.
Quinoa groats: mavitamini ndi mchere pa 100 g:
- Vitamini A - 1 mcg.
- Thiamine (B1) - 0.36 mg.
- Riboflavin (B2) - 0.318 mg.
- Choline (B4) - 70.2 mg.
- Pantothenic acid (B5) - 0.772 mg.
- Pyridoxine (B6) - 0.487 mg.
- Kupatsidwa folic acid (B9) - 183 mcg.
- Alpha-tocopherol (E) - 2.44 mg.
- Vitamini PP - 1.52 mg.
- Betaine - 630 mg.
- Potaziyamu - 563 mg (23% ya mtengo watsiku ndi tsiku).
- Magnesium - 197 mg (49% ya mtengo watsiku ndi tsiku).
- Phosphorus - 457 mg (57% ya mtengo watsiku ndi tsiku).
- Iron - 4.57 mg (25% ya mtengo watsiku ndi tsiku).
- Manganese - 2,033 mg (101% ya mtengo watsiku ndi tsiku).
- Mkuwa - 590 mcg (59% ya mtengo watsiku ndi tsiku).
- Selenium - 8.5 mcg (15% ya mtengo watsiku ndi tsiku).
- Zinc - 3.1 mg (26% ya mtengo watsiku ndi tsiku).
Gawo la mapuloteni a quinoa cereal lilinso ndi ma acid angapo olowa m'malo komanso ofunikira (ma acid 18 onse). Mafuta a polyunsaturated (3.3 g pa 100 g) ndi monounsaturated fatty acids (1.6 g pa 100 g) amapanga gawo lalikulu kwambiri lamafuta. Linoleic, oleic ndi palmitic acids ali ndi gawo lalikulu la misa.
Zothandiza katundu wa quinoa
- Zimapangidwa ndi fiber. Imalimbitsa chimbudzi, imayeretsa matumbo, ndikuwonjezera mphamvu zake.
- Imawira bwino komanso imakhala ndi mucous nembanemba, motero sichimayambitsa vuto la m'mimba ngati chilonda cham'mimba, gastritis, ndi mucosa yotupa.
- Thupi limayamwa bwino kashiamu kuchokera ku mkaka womwe phala limaphikidwa, chifukwa cha lysine mu phala.
Ndiwopanda gluteni ndipo ili ndi index yotsika ya glycemic - chakudya cham'mawa cham'mawa choyenera aliyense. - Quinoa phala, ngakhale kuwira kwa zigawo zambiri, ndi imodzi mwazothandiza kwambiri pakuphatikiza poyerekeza ndi anzawo. Quinoa ili ndi mapuloteni, omwe ndi ofanana kwambiri ndi mapuloteni a nyama, choncho phala ndilofunika kwambiri pa zakudya zamasamba, ana, othamanga, ndi amayi apakati. Simupeza zomanga thupi zotere mu mbewu ina iliyonse ya phala. Kudya gawo la mbale iyi, mumapeza ma amino acid onse ofunika: lysine, leucine, tryptophan, glycine, serine, proline, cysteine, methionine, ndi ena ambiri.
- Imakhazikitsa dongosolo lamanjenje: imachepetsa mphamvu ya zinthu zopsinjika, imalimbitsa tulo, imachepetsa kusasamala komanso kukwiya.
Ubwino wa quinoa kwa amayi
Quinoa si imodzi mwazakudya "zachikazi" zomwe zimakhala ndi cholinga, koma kugwiritsidwa ntchito kwake kumakhala kopindulitsa. Choyamba, mankhwalawa adzakopa anthu omwe ali ndi moyo wathanzi komanso zakudya zamasamba, chifukwa zimakhala ndi mapuloteni ambiri a masamba, omwe amatengedwa bwino ndi m'mimba. Mavitamini a B ochuluka amathandizira kamvekedwe ka psycho-emotional komanso amachepetsa nkhawa pamanjenje chifukwa cha kupsinjika. Mankhwalawa amachepetsanso njira ya PMS ndi ma syndromes a menopause.
Chifukwa cha kuchuluka kwa zigawo zamphamvu za antioxidant (selenium, manganese, vitamini E), kudya kwa chimanga kumachepetsanso chiopsezo cha khansa ya m'mawere.
Ubwino wa quinoa kwa amuna
Makhalidwe awiri a njerewa ndi ofunika kwambiri pa thanzi la amuna: zakudya zake zopatsa thanzi komanso zomanga thupi zomwe zimagayidwa mosavuta. Yoyamba imapereka mphamvu yogwira ntchito nthawi yayitali m'maganizo ndi m'thupi, ndipo yotsirizirayi imathandizira kugwira ntchito kwa minofu ndikuchira pambuyo pophunzitsidwa mphamvu. Chifukwa chake, phala ili lachilendo la ku America limathandiza makamaka kwa othamanga ndi omwe amagwira ntchito ndi manja awo.
Ubwino wa quinoa pakuwonda
Monga chimanga china chilichonse, quinoa mumpangidwe wake womalizidwa alibe zopatsa mphamvu zambiri, choncho idzakhala yabwino kwambiri kwa anthu omwe akuonda kapena kutsatira zakudya zopatsa thanzi (pafupifupi 120 kcal pa 100 g ya phala yophika). Quinoa imakhala ndi fiber yambiri, yomwe imakuthandizani kuti mudzaze mwachangu komanso kuti mukhale okhuta kwa nthawi yayitali. Kuchuluka kwa mapuloteni kumapangitsa kuti metabolism ikhale yabwino komanso imachepetsanso chilakolako. Zakudya zopatsa mphamvu ndizopatsa mphamvu zomwe zimakupatsani mphamvu kwa nthawi yayitali ndipo sizidzasungidwa m'mbali, zomwe ma carbohydrate othamanga adzachita, ndipo mapuloteni amathandizira kupanga minofu yokongola komanso yodziwika bwino.
Zowopsa ndi contraindications
Mofanana ndi zakudya zina zilizonse, quinoa ikhoza kukhala yovulaza. Nthawi zambiri, izi zimachitika munthu akamadya mopanda malire. Kuchuluka kwa mapuloteni kumatha kuwononga impso. Anthu omwe ali ndi matenda a ndulu ayenera kusamala kwambiri, chifukwa phala lili ndi choleretic katundu, zomwe zingayambitse kutsekeka kwa thirakiti la biliary.
