IQuinoa: Iingenelo kunye neeNgozi

Iquinoa incasa njengerayisi engapholiswanga inamanqaku akhrimu namantongomane kwaye inencasa ephakathi. Le mveliso ifana nerayisi ephekiweyo kwi-texture, edibanisa ngakumbi. Ngaphandle kwemvelaphi yayo engaqhelekanga, akufanele woyike amavumba athile kunye neencasa. I-Quinoa isisiseko sokungathathi hlangothi kwiitya ezininzi, ezihluthiswe kakuhle ngamayeza kunye neziqholo, kwaye i-organically dilutes isosi esekwe kwinyama.

Ixabiso lesondlo sequinoa

I-100 g yequinoa iqulethe:

• Iicarbohydrates: 64,2 г.
• Amafutha: 6,1 г.
• Iiprotheni: 14,1 г.
• I-fiber yokutya: 7 г.
• Umxholo wekhalori wequinoa nge-100 g yi-368 kcal.

Iigroats zequinoa: iivithamini kunye neeminerali nge-100 g:

• I-Vitamin A - 1 mcg.
• I-Thiamine (B1) - 0.36 mg.
• I-Riboflavin (B2) - 0.318 mg.
• I-Choline (B4) - 70.2 mg.
• I-Pantothenic acid (B5) - 0.772 mg.
• I-Pyridoxine (B6) - 0.487 mg.
• I-Folic acid (B9) - 183 mcg.
• I-Alpha-tocopherol (E) - 2.44 mg.
• Vitamin PP - 1.52 mg.
• Betaine - 630 mg.
• I-Potassium - 563 mg (23% yexabiso lemihla ngemihla).
• I-Magnesium - 197 mg (49% yexabiso lemihla ngemihla).
• I-Phosphorus - 457 mg (57% yexabiso lemihla ngemihla).
• Intsimbi - 4.57 mg (25% yexabiso lemihla ngemihla).
• I-Manganese - 2,033 mg (101% yexabiso lemihla ngemihla).
• Ubhedu - 590 mcg (59% yexabiso lemihla ngemihla).
• I-Selenium - 8.5 mcg (i-15% yexabiso lemihla ngemihla).
• I-Zinc - 3.1 mg (26% yexabiso lemihla ngemihla).

Inxalenye yeprotheyini ye-quinoa cereal ikwaqulathe inani leeasidi ezithathelwa indawo kunye neziyimfuneko (18 acids zizonke). I-Polyunsaturated fatty acids (3.3 g nge-100 g) kunye ne-monounsaturated fatty acids (1.6 g nge-100 g) yenza isabelo esikhulu samafutha. I-Linoleic, i-oleic kunye ne-palmitic acids ineqhekeza elikhulu lobunzima.

Iimpawu eziluncedo zequinoa

• Ityetyiswe ngefiber. Ivuselela ukucolwa kwesisu, ihlambulule amathumbu, kwaye ikhulise ukusebenza kwayo.
• Ibilisa kakuhle kwaye ine-mucous texture, ngoko ayibangeli iingxaki zokwetyisa kwimeko yesilonda se-peptic, i-gastritis, kunye ne-inflamed mucosa yesisu.
• Umzimba ufunxa i-calcium kakuhle kubisi apho i-porridge iphekwe, ngenxa ye-lysine kwi-cereal.
  I-gluten-free kwaye ine-index ye-glycemic ephantsi-isidlo sasekuseni esilungileyo esifanelekileyo kumntu wonke.
• I-Quinoa porridge, nangona ukubiliswa kwamacandelo amaninzi, yenye yezona zinto ziluncedo ekubunjweni xa kuthelekiswa nabalingane bayo. I-quinoa iqulethe iprotheni, efana kakhulu neprotheni kwiimveliso zenyama, ngoko ke i-cereal ibalulekile ekutyeni kwemifuno, abantwana, iimbaleki kunye nabasetyhini abakhulelweyo. Awunakufumana isiqulatho seprotheyini esinjalo kuso nasiphi na esinye isityalo secereal. Ukutya inxalenye yesi sidlo, ufumana zonke i-amino acids ezixabisekileyo: i-lysine, i-leucine, i-tryptophan, i-glycine, i-serine, i-proline, i-cysteine, i-methionine, kunye nabanye abaninzi.
• Izinzisa inkqubo ye-nervous: ithambisa umphumo wezinto ezixinzelelekileyo, iqinisa ubuthongo, kwaye iyanciphisa ukungakhathaleli kunye nokucaphuka.

Izibonelelo zequinoa kubasetyhini

I-Quinoa ayikho enye yokutya okuqhelekileyo "kowesifazane" okunempembelelo ekujoliswe kuyo, kodwa ukusetyenziswa kwayo kusenenzuzo. Okokuqala, le mveliso iya kubhenela kubalandeli bendlela yokuphila enempilo kunye nokutya kwemifuno, kuba iqulethe iprotheni eninzi yemifuno, exutywe kakuhle yi-gastrointestinal tract. Umxholo ophezulu weevithamini ze-B uxhasa ithoni ye-psycho-emotional kunye nokunciphisa uxinzelelo kwi-nervous system ebangelwa uxinzelelo. Imveliso iphinda ithobe ikhosi ye-PMS kunye ne-menopause syndromes.

Ngenxa yomxholo ophezulu wamacandelo anamandla e-antioxidant (i-selenium, i-manganese, i-vitamin E), ukusetyenziswa kwee-cereals nako kunciphisa umngcipheko womhlaza webele.

Iinzuzo zequinoa kumadoda

Iimpawu ezimbini zolu nkozo zixabisekile kwimpilo yamadoda: ixabiso layo eliphezulu lezondlo kunye nomxholo ophezulu weprotheyini egaywa lula. Owokuqala unika amandla okusebenza kwengqondo kunye nomzimba ixesha elide, kwaye lo mva uphucula ukusebenza kwemisipha kunye nokubuyisela emva kokuqeqeshwa kwamandla. Ke ngoko, le cereal yaseMelika iluncedo kakhulu kwiimbaleki nakwabo basebenza ngezandla zabo.

Izibonelelo zequinoa zokunciphisa umzimba

Njengayo nayiphi na enye i-cereal, i-quinoa kwimo egqityiweyo ayinazo iikhalori ezininzi, ngoko iya kuba yinto ebalaseleyo yokukhetha i-side dish kubantu abanciphisa umzimba okanye abalandela ukutya okunempilo (malunga ne-120 kcal nge-100 g ye-cereal ephekiweyo). Iquinoa inomxholo wefiber ephezulu, ekunceda ukuba ugcwale ngokukhawuleza kwaye ikugcine uziva ugcwele ixesha elide. Isixa esikhulu seprotheyini siqinisekisa i-metabolism elungileyo kwaye kunciphisa umdla wokutya. Iicarbohydrate ezicothayo zingumthombo wamandla oya kukugcina unamandla ixesha elide kwaye awuyi kugcinwa emacaleni, apho i-carbohydrates ekhawulezayo iya kwenza, kunye neprotheni iya kunceda ukwakha izihlunu ezintle nezichazwe kakuhle.

Ukwenzakala kunye contraindications

Njengazo naziphi na ezinye ukutya, iquinoa inokuba yingozi. Kwiimeko ezininzi, oku kwenzeka xa umntu eyisebenzisa ngeemali ezingafanelekanga. Umxholo ophezulu weprotheyini unokuba nefuthe elibi kwiintso. Abantu abanezifo ze-gallbladder kufuneka baqaphele ngakumbi, njengoko i-cereal ineempawu ze-choleretic, ezinokubangela ukuvaleka kwe-biliary tract.