Quinoa: Mabhenefiti Uye Kukuvadza

Quinoa inonaka semupunga usina kupepereswa une creamy uye nutty manotsi uye ine flavour yakapfava. Ichi chigadzirwa chakafanana nemucheka wakabikwa mumucheka, izvo zvinowedzera kuvabatanidza. Pasinei nekwakabva kune dzimwe nyika, haufanirwe kutya kunhuhwirira kwakasiyana uye zvinonaka. Quinoa inzvimbo isina kwayakarerekera yendiro dzakawanda, iyo inonyatso kunyudzwa nemakwenzi uye nezvinonhuwira, uye organically inoderedza nyama-based sosi.

Nutritional kukosha kwequinoa

100 g yequinoa ine:

• Carbohydrates: 64,2 г.
• Mafuta: 6,1 г.
• Mapuroteni: 14,1 г.
• Dietary fiber: 7 г.
• Calorie yequinoa pa100 g ndeye 368 kcal.

Quinoa groats: mavhitamini uye zvicherwa pa 100 g:

• Vitamin 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.
• Folic acid (B9) - 183 mcg.
• Alpha-tocopherol (E) - 2.44 mg.
• vhitamini PP - 1.52 MG.
• Betaine - 630 mg.
• Potassium - 563 mg (23% yehuwandu hwezuva nezuva).
• Magnesium - 197 mg (49% yehuwandu hwezuva nezuva).
• Phosphorus - 457 mg (57% yehuwandu hwezuva nezuva).
• Iron - 4.57 mg (25% yehuwandu hwezuva nezuva).
• Manganese - 2,033 mg (101% yehuwandu hwezuva nezuva).
• Mhangura - 590 mcg (59% yehuwandu hwezuva nezuva).
• Selenium - 8.5 mcg (15% yehuwandu hwezuva nezuva).
• Zinc - 3.1 mg (26% yehuwandu hwezuva nezuva).

Chikamu cheprotein chequinoa cereal chinewo akati wandei anotsiviwa uye akakosha asidhi (18 acids pamwero). Polyunsaturated fatty acids (3.3 g per 100 g) uye monounsaturated fatty acids (1.6 g pa100 g) inoumba chikamu chikuru chemafuta. Linoleic, oleic uye palmitic acids ine chikamu chikuru chehuwandu.

Inobatsira zvinhu zvequinoa

• Inowedzerwa ne fiber. Inokurudzira kugaya, inochenesa matumbo, uye inowedzera kushanda kwavo.
• Inovira zvakanaka uye ine mucous texture, saka haikonzeri matambudziko ekugaya kana peptic ulcer, gastritis, uye inflamed gastric mucosa.
• Muviri unotora calcium zvakanaka kubva mumukaka umo porridge yakabikwa, nekuda kwe lysine mune zviyo.
  Iyo haina gluten-isina uye ine yakaderera glycemic index - chikafu chemangwanani chinokodzera munhu wese.
• Quinoa porridge, kunyangwe kufashaidzwa kwezvinhu zvakawanda, ndeimwe yeanonyanya kubatsira mukuumbwa kana ichienzaniswa neayo. Quinoa ine mapuroteni, ayo akafanana chaizvo neprotein muzvigadzirwa zvenyama, saka zviyo zvakakosha mukudya kwevanodya zvirimwa, vana, vatambi, uye vakadzi vane pamuviri. Iwe hauzowani mapuroteni akadaro mune chero chirimwa chezviyo. Kudya chikamu chendiro iyi, unowana zvese zvakakosha amino acids: lysine, leucine, tryptophan, glycine, serine, proline, cysteine, methionine, nevamwe vazhinji.
• Inodzikamisa hurongwa hwetsinga: inonyorovesa mhedzisiro yekushushikana zvinhu, inosimbisa kurara, uye inoderedza kusatarisisa uye kutsamwa.

Zvakanakira quinoa kuvakadzi

Quinoa haisi imwe yezvakajairwa "zvechikadzi" chikafu chine chinangwa chakanangwa, asi kushandiswa kwayo kuchiri kubatsira. Chokutanga pane zvose, chigadzirwa ichi chichakumbira kune vanotevedzera mararamiro ane hutano uye kudya kwezvinomera, nokuti ine zvakawanda zveprotein yemiriwo, iyo inonyatsobatwa nemararamiro emimba. Iyo yakakwirira yevhithamini B inotsigira psycho-emotional tone uye inoderedza kushushikana pane tsinga system inokonzerwa nekushushikana. Chigadzirwa chacho zvakare chinopfavisa nzira yePMS uye menopause syndromes.

Nekuda kwehuwandu hwehuwandu hwakasimba hwe antioxidant components (selenium, manganese, vitamin E), kudyiwa kwezviyo kunoderedzawo njodzi yekenza yemazamu.

Zvakanakira quinoa kune varume

Maitiro maviri ezviyo izvi akakosha kuhutano hwevarume: kukosha kwayo kwekudya kwepamusoro uye huwandu hwehuwandu hwepuroteni inogayiwa nyore. Iyo yekutanga inopa simba rekushanda kwenguva refu mupfungwa uye mumuviri, uye iyo yekupedzisira inovandudza mhasuru kushanda uye kupora mushure mekudzidziswa kwesimba. Naizvozvo, iyi yekunze yeAmerican cereal inonyanya kubatsira kune vatambi uye avo vanoshanda nemaoko avo.

Zvakanakira quinoa pakurasikirwa uremu

Sezvimwe chero zviyo, quinoa muchimiro chayo chapera haina macalorie akawanda, saka ichave yakanakisa dhishi rekudya kune vanhu vari kurasikirwa nehuremu kana kutevera kudya kune hutano (inenge 120 kcal pa100 g yezviyo zvakabikwa). Quinoa ine yakakwira fiber yemukati, iyo inokubatsira kuti uzare nekukurumidza uye inoita kuti unzwe wakaguta kwenguva yakareba. Huwandu hwakawanda hweprotein hunovimbisa yakanaka metabolism uye zvakare inoderedza kudya. Slow carbohydrates ndiwo sosi yesimba iyo inokuchengetedza iwe simba kwenguva yakareba uye haizochengetwe mumativi, ayo anokurumidza makhahydrates achaita, uye mapuroteni achabatsira kuvaka yakanaka uye yakanyatsotsanangurwa tsandanyama.

Kukuvadza uye contraindications

Kungofanana nezvimwe zvekudya, quinoa inogona kukuvadza. Muzviitiko zvakawanda, izvi zvinoitika kana munhu akaidya muhuwandu husina musoro. Mapuroteni akakwirira anogona kuva nemigumisiro yakaipa paitsvo. Vanhu vane zvirwere zvenduru vanofanira kuchenjerera pamusoro payo, sezvo zviyo zvine choleretic properties, izvo zvinogona kutungamirira kukuvhara kwebhaariary turakiti.