I-Quinoa - Uhlamvu Lwama-Inca Lunempilo Kakhulu

I-Quinoa iyi-pseudocereal futhi iwumthombo omuhle kakhulu wamaprotheni emifino. Ukunotha kwamaminerali okusanhlamvu okuncane nakho kuphakeme kunezinhlobo zethu ezijwayelekile zokusanhlamvu. Ngaphezu kwalokho, okusanhlamvu okumnandi kwe-Inca akunagluten ngakho-ke kungangezwa kumenyu yalabo abanokungabekezelelani okusanhlamvu.

I-Quinoa: ukudla kwamaqhawe e-Inca

I-Quinoa ivela eNingizimu Melika futhi itshalwa kakhulu e-Ecuador, ePeru naseBolivia. Sekuyiminyaka engu-7,000 lesi sitshalo sikhonza abantu base-Andes njengokudla okuyisisekelo okubalulekile. I-Quinoa iyi-pseudocereal, okusho ukuthi ayiyona utshani obunjengokolweni, i-oats, ne-rye. Imbewu ye-Inca encane iyisitshalo se-goosefoot futhi ngaleyo ndlela ingeyomndeni wezitshalo ezifana ne-beetroot nesipinashi.

Iquinoa (Chenopodium quinoa) ikhula ifike ku-2 m ukuphakama futhi iqine kakhulu. Izimo zezulu ezimbi kakhulu zibekezelelwa ngendlela efana nenhlabathi embi. Lesi sitshalo sizizwa sinethezekile esimweni sezulu esihlukene futhi sibekezelela amazinga okushisa aphakathi kuka -8 °C no +38 °C. Emathafeni ase-Andean, iquinoa itshalwa ngaphezu kwamamitha angu-4,000, okungukuthi ezindaweni eziphakeme lapho ezinye izitshalo ezinjengombila zingeke zikwazi ukuphila.

Lokhu kuchaza ukuthi kungani izinhlamvu ezincane, eziningi eziphuzi ezilula bezilokhu zibalulekile kubantu base-Andean izinkulungwane zeminyaka. Ngakho-ke abantu bomdabu baphinde babize i-quinoa ngokuthi "okusanhlamvu kwegolide". Noma ubani odla i-quinoa njalo uyazuza - njengamaqhawe ahlala njalo ama-Inca asendulo - kusukela ekuqineni nasekuqineni kwalesi sitshalo kanye nembewu yaso emnandi.

Ukubaluleka kwequinoa

Igama elithi quinoa linomsuka walo ngesiQuechua (isiJalimane: Ketschua), ulimi lwendabuko olukhulunywa abantu base-Andean basePeru, eBolivia, nase-Ecuador. Igama lesiQuechua elithi Kinwa lisho into ethi: unina wazo zonke izimbewu.

Indlela efanele yokuphimisela igama

I-Quinoa kuthiwa ibizwa ngokuthi "kienwah" ngokusho kwefonetiki esabalele. Lena yindlela leli gama elibizwa ngayo abantu bomdabu baseNingizimu Melika abasakhuluma isiQuechua. Kodwa-ke, abantu abazalelwa eSpain bavame ukubiza igama elithi "Kinoa".

Ukuvinjelwa kwe-quinoa e-Andes

AbaseYurophu bokuqala abahlangana ne-quinoa babengabanqobi baseSpain. Ngaphansi kobuholi bukaFrancisco Pizarro noHernán Cortés, ama-Inca nama-Aztec alwa kanzima ngekhulu le-16. Abanqobi basebenzisa zonke izindlela ukuze benze abantu bomdabu babe buthaka. Isinyathelo esinzima kwakuwukuvimbela ukutshalwa kwe-quinoa ne-amaranth ngisho nokwenza kube nesijeziso sokufa. Imiphumela edabukisayo yokuvinjelwa kokutshala ukudla kwakho okuyisisekelo ihamba ngaphandle kokusho.

Isidingo se-quinoa siyanda

Lokho abanqobi ababekufisa kwakungeyona i-quinoa, eyayibhekwa njengengebona ubuKristu, kodwa izwe futhi ikakhulukazi igolide labantu bomdabu. Abantu baseYurophu baba nesithakazelo ezinhlamvu ezincane kuphela ekupheleni kwekhulu lama-20. I-Quinoa yathola ukunakwa kwamazwe ngamazwe ngo-1993 ngombiko we-National Aeronautics and Space Administration (NASA), lapho okusanhlamvu okusha kwanconywa ngokuqukethwe kwamaprotheni amaningi kanye nesakhiwo esikhethekile se-amino acid. Ngakho-ke i-quinoa ilungele ukusetshenziswa eziteshini zasemkhathini.

Ngenxa yalokho, isidingo e-USA naseYurophu sikhuphuke kakhulu. Ukwenyuka kwentengo yezimakethe zomhlaba kwaba yisibusiso nesiqalekiso. Kube nomthelela omuhle emalini engenayo yabalimi be-quinoa. Kodwa abantu abaningi ePeru naseBolivia abakwazanga ukuthenga ukudla okubiza kakhulu kusukela ngaleso sikhathi.

Ngenxa yalokho, lokho okwake kwaba ukudla okuyisisekelo kwadingeka ukuthi kuthathelwe indawo ukudla okugayiwe kwasezimbonini okunganikezi izinzuzo zezempilo uma kuqhathaniswa nokudla okungokwesiko okusekelwe ku-quinoa. EPeru, i-1 kg ye-quinoa manje ibiza ngaphezu kokuphindwe kabili kune-1 kg yenkukhu kanye nenani eliphindwe kane kune-1 kg yerayisi. Sichaza ngezansi ukuthi yini okufanele uyibheke lapho uthenga i-quinoa.

Izakhi ze-quinoa

Ngokuphathelene nama-macronutrients, i-quinoa ihluka okusanhlamvu ngezindlela eziningi: i-quinoa inothile ngamaprotheni, i-fiber, namafutha. I-100g ye-quinoa eluhlaza iqukethe izakhi ezilandelayo:

• 11.2 amagremu amanzi
• 6.1 amagremu amafutha
• I-12.6 amagremu wamaprotheni
• 64.3 g ama-carbohydrate (okukhona u-1.9 g ushukela: 0 g glucose no-0 g fructose)
• 7.1 g ifayibha (1.3 g encibilika emanzini kanye ne-5.5 g yefayibha engancibiliki emanzini)

I-Quinoa ingumthombo omuhle kakhulu wamaprotheni

Okusanhlamvu kwase-Andean sekudume ngokuyinhloko ngenxa yokuqukethwe kwamaprotheni amaningi. Ngokwesilinganiso, i-100 g ye-quinoa eluhlaza iqukethe cishe u-13 g wamaprotheni. Ngakho-ke i-pseudo-grain inothile ngamaprotheni kunezinhlamvu ezinjengokolweni noma i-rye. Kodwa akulona nje inani lamaprotheni elikholisayo kodwa futhi ukwakheka okuhle kwama-amino acid abalulekile.

I-Quinoa iqukethe wonke ama-amino acid ayi-9 abalulekile ngokwesilinganiso esifanele. Kulokhu, umuntu ukhuluma ngeprotheni ephelele. Ukudla okuningi okusekelwe ezitshalweni kuyashoda noma kuphansi kakhulu kuma-amino acid athile abalulekile njenge-lysine. Kodwa-ke, i-quinoa ihlukile lapha, ngoba iqukethe wonke ama-amino acid abalulekile ngamanani anele.

Ngenxa yalezi zizathu, i-quinoa iwumthombo omuhle kakhulu wamaprotheni emifino, okwenza ukusetshenziswa kwemikhiqizo yezilwane njengenyama noma ubisi kudlulele. Ngenxa ye-quinoa, inani labantu base-Andean lalikwazi ukuhlala liphilile ngisho nalapho ayetholakala khona amaprotheni amancane noma engekho nhlobo.

Akukhona nje ukuthi i-quinoa iqukethe amaprotheni amaningi kunokusanhlamvu, kodwa futhi iqukethe cishe amanoni aphindwe kathathu. Amafutha aqukethwe kuma-granules aqukethe ikakhulukazi ama-fatty acids abalulekile anengxenye ethakazelisayo ye-omega-6 fatty acids.

Amafutha e-quinoa aqukethe:

• 19.7 kuya ku-29.5 amaphesenti kusuka ku-oleic acid
• 49 kuya ku-56.4 amaphesenti e-linoleic acid
• Amaphesenti angu-8.7 kuya ku-11.7 kusuka ku-linolenic acid

Ingxenye (ye-poly) yama-unsaturated fatty acids ngaleyo ndlela yenza amaphesenti angama-87 kuya kwangu-88 wawo wonke amafutha acids. Lezi zinhlanganisela zithole ukuvelela njengoba zinezinzuzo zezempilo njengemiphumela emihle kumasosha omzimba, isifo senhliziyo nemithambo yegazi, ukusebenza kolwelwesi lwamangqamuzana, nokwanda kokuzwela kwe-insulin. Ngaphezu kwalokho, uwoyela we-quinoa uqukethe inani elikhulu lama-antioxidants avikela ekulimaleni kwama-radical mahhala.

I-Quinoa iphindwe kathathu ngosayizi lapho iphekiwe

Uma uyilungiselela, kufanele ukhumbule ukuthi i-quinoa - njengerayisi ye-B. risotto - idonsa ingxenye enkulu yoketshezi ngesikhathi sokupheka futhi ngaleyo ndlela ivuvuke ngamandla. Uma manje upheka u-100g wokusanhlamvu okungaphekiwe, uzothola ingxenye enkulu kakhulu elinganiselwa ku-300g yequinoa ethambile, ethambile. Uma usebenzisa i-quinoa njengesitsha esiseceleni noma uyiphakele nemifino eminingi emnandi, u-30 g oluhlaza (okungukuthi, amagremu angama-90 aphekiwe) anele.

Amakhalori we-Quinoa

Cishe i-366 kcal ku-100 g ye-quinoa eluhlaza. Ngakho-ke, i-pseudocereal iqukethe ama-calories athe xaxa kunezinhlamvu ezinjengokolweni noma i-rye. Ngenani elifanayo (100 g) le-quinoa ephekiwe, noma kunjalo, okuqukethwe kwekhalori kungu-118 kcal kuphela.

Inkomba ye-Glycemic kanye nomthwalo we-glycemic we-quinoa

Inkomba ye-glycemic (GI) ikhombisa ukuthi ukudla okuqukethe ama-carbohydrate kulithinta kangakanani izinga likashukela egazini: uma i-GI iphansi, izinga likashukela egazini liyancipha kancane kancane. I-Quinoa ine-GI engama-35. Amanani afika ku-55 abhekwa njengephansi.

Kodwa-ke, i-GI inezinkinga ekusebenzeni. Ngoba njalo ibhekisela ku-100 g we-carbohydrates ekudleni okufanelekile. Ngakho-ke akunakwa ukuthi iphezulu kangakanani okuqukethwe kwe-carbohydrate noma ukuthi iqukethe i-fiber eningi ekudleni. Ngakho-ke, umthwalo we-glycemic (GL) kufanele uhlale ucatshangelwa.

I-GL ihlanganisa inani lama-carbohydrates kanye ne-fiber equkethwe ekusetshenzisweni ngakunye. Izikolo ezifika ku-10 zithathwa njengeziphansi, amaphuzu asuka ku-11 kuye ku-19 amaphakathi, futhi amaphuzu angu-20 nangaphezulu aphakeme. I-100 g ye-quinoa eluhlaza ine-GL engu-20.5, ngakho-ke ihlukaniswa njengephezulu. Nokho, ukuze uthole i-quinoa ephekiwe, awudingi i-100, kodwa kuphela u-30 g we-quinoa eluhlaza, okuholela ku-GL engu-10.7, ephansi kakhulu yokudla okune-carbohydrate.

I-Quinoa inothe ngama-carbohydrate ayinkimbinkimbi

Uma kuziwa ekudleni okunempilo, ama-carbohydrate athola i-rap embi. Kodwa ama-carbohydrate awawona nje ama-carbohydrate. Nakuba ushukela olula nokabili (isb. i-dextrose noshukela wetafula) ungena ngokushesha egazini futhi uqhubekisela phambili ukukhiqizwa kwe-insulin, lokho okubizwa ngokuthi ama-carbohydrate ayinkimbinkimbi kufanele kuqala aphulwe ngesikhathi sokugayeka kokudla bese engena egazini kancane kancane nangokulinganayo.

I-Quinoa iphezulu kulawa ma-carbohydrate ayinkimbinkimbi ashibhile angabangeli ukukhuphuka kwe-insulin ngokweqile futhi akugcine ugcwele isikhathi eside. Ngo-2020, abacwaningi baseNyuvesi yase-Auckland eNew Zealand baqhathanisa ama-carbohydrate e-quinoa, i-amaranth, kanye ne-buckwheat, kanye nalawo ezithelo nemifino. Bathole ukuthi ukwakheka kwama-carbohydrate kufana kakhulu nesithelo nemifino kunokusanhlamvu. Imicu yokudla yama-pseudocereals ibonise imiphumela ye-antioxidant, anti-tumor, kanye ne-immunomodulatory.

Nakuba i-quinoa inothile ngama-carbohydrate, ibhekwa njengomthombo omuhle kakhulu wamandla futhi imelela isisekelo esifanele sokudla okunempilo - ngisho nakubantu abakhuluphele futhi abanesifo sikashukela sohlobo 2.

Ingabe i-quinoa ivunyelwe ku-carb ephansi?

Nge-quinoa, ama-carbohydrate ayinkimbinkimbi futhi anempilo agcina epuleti, kodwa inani lawo alikwazi ukuchazwa njenge-carb ephansi. Ukuthi futhi ingakanani i-quinoa evunyelwe nge-carb ephansi kuncike ekudleni okune-carb ephansi ethile.

Ekudleni kwe-Atkins z. Isibonelo, ama-carbohydrate acishe agwenywe ngokuphelele ekuqaleni, ukuze i-quinoa isuswe kumenyu. Ngendlela ye-Logi, ngakolunye uhlangothi, okuqukethwe kwamacarbohydrate kungaba phakathi kwamaphesenti ayi-15 nangama-30, ngakho izingxenye ezincane zequinoa zingajatshulelwa kahle kakhulu.

I-Quinoa yokungabekezelelani kwe-fructose

Ngenxa yokuthi i-quinoa ayinayo nhlobo i-fructose, ngokuvamile ayibangeli inkinga kubantu abanokungabekezelelani kwe-fructose.

Amavithamini e-quinoa

Ngaphandle kweqiniso lokuthi imbewu yequinoa iwumthombo omuhle kakhulu wamaprotheni emifino, okuqukethwe kwayo kwamavithamini nakho kuyakholisa.

Amaminerali we-quinoa

I-Quinoa nayo inothile ngamaminerali. Okuqukethwe kwe-magnesium, insimbi, i-manganese, nethusi kuphezulu kakhulu.

I-Quinoa: isisekelo esiphelele

Kuyiqiniso ukuthi i-quinoa inganconywa kubantu abadla ukudla okunama-protein aphansi ngenxa yamaprotheni ekhwalithi ephezulu. Kodwa i-quinoa inezinzuzo eziningi kangangokuthi inganconywa ngokufudumele kuwo wonke umuntu oyedwa, kungakhathaliseki ukuthi udla ukudla okunamaphrotheni aphansi noma okunamaprotheni amaningi.

Ngokusho kososayensi abavela e-Universidad de La Serena, i-quinoa ikhanya z. B. futhi ngenxa yokwakheka okungavamile kanye nokulinganisela okungavamile phakathi kwamaprotheni namafutha. Ngaphezu kwalokho, kunokuqukethwe okuphezulu kwamaminerali, amavithamini, nama-antioxidants. Ukusebenzisana kwazo zonke izithako kunikeza izici ezisebenzayo ze-quinoa ezenza umnikelo obalulekile ekudleni. Ngokusho kwabacwaningi, i-quinoa ivikela ulwelwesi lwamangqamuzana, okuye kwabonakala kunemiphumela emihle ebuchosheni futhi yehlisa ingozi yezifo ezihlukahlukene.

I-Quinoa njengekhambi

E-Andes, i-quinoa ibilokhu ibhekwa njengokudla okunomsoco izinkulungwane zeminyaka nje kuphela kodwa futhi njengomuthi. Ngokocwaningo lwakamuva, ngaphezu kwezakhi, izinto zezitshalo zesibili zenza umnikelo omkhulu. Okubaluleke kakhulu kuhlanganisa: ama-phenolic acid, ama-flavonoids, ama-terpenoids, nama-steroids. Lezi zinto zigcina amagciwane, izinyoni nezinambuzane kude nesitshalo se-quinoa, kodwa futhi zisinikeza izinzuzo ezinkulu thina bantu.

Ngokwezifundo, amanye ama-phytochemicals ku-quinoa anezindawo ezilandelayo:

• i-antidiabetes
• i-antiticancer
• i-antimicrobial
• anti-inflammatory

Ngokuqondile, ngokusho kocwaningo olwanyatheliswa ngo-2017, ukudla i-quinoa kunciphisa ingozi yezifo ezibangelwa ukucindezeleka okwenziwe nge-oxidative. Lokhu kubandakanya isib. njengomdlavuza, isifo senhliziyo nemithambo yegazi, uhlobo 2 sikashukela, kanye nokukhuluphala ngokweqile.

I-Quinoa ngokumelene ne-cholesterol ephezulu nokukhuluphala

Ucwaningo olungaboni kabili olwenziwa eNyuvesi Yombuso yaseSao Paulo lwalubandakanya abesifazane abangama-35 abakhuluphele ngokweqile abanqamula ukuya esikhathini. Bahlukaniswa ngamaqembu ama-2 futhi badla ama-25g ama-quinoa flakes noma ama-cornflakes nsuku zonke amasonto ama-4 alandelanayo. Kuphela eqenjini le-quinoa lapho izinga le-cholesterol eliphelele kanye ne-cholesterol "embi" ye-LDL kungancishiswa. Ngaphezu kwalokho, inani le-GSH (izinga le-glutathione) lenyuswa. I-Glutathione iyi-antioxidant engapheli efaka isandla ekukhipheni ubuthi kanye nokulwa nama-radicals mahhala.

I-Quinoa ivikela isifo sikashukela

I-Quinoa iphinde yehlisa ubungozi bokuthola isifo sikashukela sohlobo 2 - njengoba kuboniswa ucwaningo olulawulwa ngokungahleliwe, olungaboni kabili, olulawulwa yi-placebo olwenziwe yi-Universidad Católica de Murcia. Abahlanganyeli kwakuyiziguli ze-30 ezazivele zihlushwa izigaba zokuqala zesifo sikashukela (= i-prediabetes: ukwanda koshukela wegazi kanye nokuphikiswa kwe-insulin, kodwa asikho isifo sikashukela). Iziguli zahlukaniswa ngamaqembu ama-2, elilodwa lathatha i-quinoa izinsuku ezingama-28, kanti elinye lathatha i-placebo.

Ezifundweni zeqembu le-quinoa kuphela lapho izinga likashukela egazini lehla futhi umuzwa wokusutha wakhula. Futhi, iqembu le-quinoa lehle isisindo. Ngakho-ke ukusetshenziswa njalo kungasiza ekuvikeleni uhlobo 2 sikashukela.

I-Quinoa ngokumelene nezifo zenhliziyo

I-Quinoa ingase ibe usizo ngisho nasekuvimbeleni isifo senhliziyo nemithambo yegazi. Emazweni aseNtshonalanga, lezi zifo zibangela cishe amaphesenti angama-45 akho konke ukufa.

)Ocwaningweni lwe-meta olunabantu abangu-206 abahlolwayo, kwatholakala ukuthi isithasiselo sokudla esine-quinoa singanciphisa inani lezinto eziyingozi zezifo zenhliziyo nemithambo yegazi: isisindo somzimba nesiyingi sokhalo kwehlisiwe futhi amazinga e-insulin ne-cholesterol ayengehliswa.

Ucwaningo lwamazwe ngamazwe olungaboni kabili olwenziwa ngo-2021, lapho izifundo ezingu-40 ezineminyaka engu-50 kuya ku-75 zabamba iqhaza, lwafinyelela esiphethweni esifanayo. Badle amabhisikidi e-quinoa angu-5 g (60 g kafulawa we-quinoa ku-100 g) noma amabhisikidi angenayo i-quinoa enziwe ngofulawa kakolweni ngaphezu kokudla kwabo okuvamile amasonto amane. Imikhuba yabo yokuphila (isib. ukuzivocavoca) yahlala injalo.

Kwaboniswa ukuthi izihloko zeqembu le-quinoa zazikwazi ukunciphisa i-BMI yazo, isisindo, kanye ne-cholesterol uma kuqhathaniswa neqembu lokulawula. Isiphetho sasiwukuthi ukudla amabhisikidi e-quinoa kunganciphisa ingozi yesifo senhliziyo nemithambo yegazi, noma ngabe akwenziwa izinguquko endleleni yokuphila.

I-Quinoa ye-migraines

Abantu abahlushwa yi-migraine ikakhulukazi bavame ukubona umphumela omuhle ngokumangazayo lapho bedla i-quinoa eyengeziwe. Umthombo omuhle kakhulu we-magnesium (amaphesenti angu-70 ngaphezu kukakolweni noma rye), i-quinoa isiza ukukhulula imithambo yegazi, ngaleyo ndlela ivimbele i-vasoconstriction ewuphawu lwemigraines.

Abaphethwe yi-Migraine babika ukuthi bahlushwa izinhlungu ezimbalwa kakhulu ngosizo lwe-quinoa. I-Riboflavin (uvithamini B2) nayo ihilelekile kulo mphumela. I-quinoa iqukethe i-riboflavin kakolweni noma i-oats engaphezu kokuphindwe kabili kune-riboflavin yerayisi ephindwe kasikhombisa. I-Riboflavin ingathuthukisa ukukhiqizwa kwamandla ngaphakathi kwamaseli, ikhuthaze ngokwemvelo amandla e-metabolism emangqamuzaneni obuchopho namangqamuzana emisipha, konke okuye kwaboniswa ukuthi kunenzuzo kakhulu ekhanda elibuhlungu le-migraine.

I-Quinoa yokungabekezelelani okusanhlamvu

Labo abangakwazi ukubekezelela imikhiqizo yokusanhlamvu ngokuvamile abasakwazi ukuzisiza futhi abasakwazi ukuthi bazodlani. Kodwa-ke, i-quinoa ye-pseudo-cereal iyindlela ehlukile yokusanhlamvu. Lokhu kungenxa yokuthi ingqikithi yamaprotheni ku-quinoa iqukethe kuphela phakathi kuka-0.5 kanye namaphesenti angu-7 kuphela ama-prolamine (ingxenye eyinhloko ye-gluten), kuyilapho kuphrotheni kakolweni okuqukethwe kweprolamin kubalwa cishe ngamaphesenti angu-35.

Yiwona kanye ama-prolamine avame ukubangela ukungabekezelelani okusanhlamvu. Ngakho-ke i-quinoa ibekezelelwa kahle abantu abane-allergies yokusanhlamvu kanye nokuzwela ukolweni noma i-gluten, njengoba okuqukethwe kwe-prolamin kuphansi kakhulu futhi akunayo i-gluten.

Odinga ukukwazi ngama-saponins

Ngaphezu kwazo zonke izithako ezibalulekile, i-quinoa iqukethe nezinto okuthiwa azifuneki. Lokhu kufaka phakathi ama-saponins ahlukene ngokusobala okuthi, nakuba enomphumela onobuthi obulinganiselwe, okusolwa ukuthi acasula ulwelwesi lwamathumbu. Ngaphezu kwalokho, lezi zinto zinambitheka ngokubaba ngendlela engathandeki, ngakho ziyasuswa ngaphambi kokuba i-quinoa idliwe, kuhlanganise nabantu bomdabu.

Okuqukethwe kwe-saponin kungahluka kakhulu kuye ngokuthi ikhule kuphi kanye nobunzima. Ithimba lamazwe ngamazwe labacwaningi lihlaziye izinhlobo zequinoa ezingu-21 futhi lathola ukuthi u-100 g wembewu ye-quinoa ungaqukatha phakathi kuka-0 no-6 mg wama-saponins. Okuqukethwe okuphezulu kwe-saponin okulinganiselwe kungamaphesenti angu-2.3. Ngalowo mqondo, ukususa lezi zinto kwenza umqondo ophelele.

Kunezindlela eziningana zokususa i-quinoa yama-saponins, atholakala kakhulu ejazini lembewu langaphandle. Ama-granules atholakala ngokuthengiswa ngokuvamile asevele ehlutshiwe ngoba lokhu kuvumela cishe amaphesenti angu-50 ama-saponins ukuthi akhishwe. Ngaphezu kwalokho, ngenxa ye-solubility ephezulu yamanzi, izinto ezingathandeki zingakhishwa ngokugeza noma ukucwilisa ama-granules.

Ama-Saponins nawo anikeza izinzuzo

Kodwa ama-saponins, ayingxenye yezitshalo zesibili, nawo anezakhiwo ezinhle. Ngokwezifundo, benza z. B. ngokumelene namagciwane, isikhunta, ama-radicals mahhala, nokuvuvukala. Abantu bomdabu base-Andes basebenzisa amanzi lapho imbewu yayigezwa khona njengesihlanzi noma njengendlela yokubulala amagciwane ezilonda.

Manje sekusungulwe izinhlobo eziqukethe ama-saponins amancane noma angenawo, okuzwakala kukuhle, kodwa akukuhle ngempela. Ngoba ama-saponins enza izitshalo zequinoa ziqine ngokuzivikela emagciwaneni. Uma izitshalo zingasenawo ama-saponins, kufanele kusetshenziswe izibulala-zinambuzane, ezifeza le njongo bese ziphelela emapuletini ethu.

Ingabe i-quinoa iyingozi ezinganeni?

Ngokuphindaphindiwe, ungafunda ku-inthanethi ukuthi i-quinoa iyingozi ezinganeni, ikakhulukazi ngenxa yama-saponins ewaqukethe. Kufanele kushiwo ukuthi iquinoa ethengiswayo iye yakhululwa ezintweni ezibabayo ngamaphesenti afinyelela kwangu-95. Mayelana nalokhu, i-Federal Institute for Risk Assessment imemezele ukuthi ngenxa yokuntuleka kwedatha ngekhwalithi yama-pseudocereals emakethe eJalimane kanye nemikhiqizo eyenziwe ngayo, asikho isitatimende esithembekile esingase senziwe mayelana nokuthi lezi nazo zifanelekile. ezinsaneni kanye nezingane ezincane.

Kunoma yikuphi, e-Andes, i-pseudo-grain iyisisekelo somsoco hhayi kubantu abadala kuphela kodwa nezingane. Ukube i-quinoa ibiyingozi ebantwaneni, abantu bomdabu bebengeke bayondle inzalo yabo izinkulungwane zeminyaka. Ngisho nase-EU, manje sekunezingxoxo mayelana nokuvumela i-quinoa ukudla kwezingane okukhiqizwa embonini ngoba ayinayo i-gluten futhi iphrotheni equkethe ikhwalithi ephezulu.

Kodwa-ke, lokhu kungenzeka kuphela lapho inani elithile lomkhawulo lama-saponins lichazwa futhi vele liyabonwa, ukuze iquinoa nemikhiqizo eyenziwe ngayo kucatshangelwe futhi kudayiswe njengephephile ezinganeni.

Imbewu ye-quinoa eluhlaza nengahlutshiwe ayifaneleka neze izinsana nezingane ezincane, uma nje ngenxa yokuthi ezincane zingaziminyanisa kalula. Uma ufuna ukuba sohlangothini oluphephile, ungalandela iseluleko se-German Society for Nutrition futhi unikeze i-quinoa kuphela ezinganeni ezineminyaka engu-2 nangaphezulu.

Ukutshalwa kwe-quinoa

Ngokusho kweNhlangano Yezokudla Nezolimo yeNhlangano Yezizwe Ezihlangene, cishe amathani ayi-160,000 e-quinoa avunwa emhlabeni wonke ngo-2019. Amazwe akhula kakhulu ahlanganisa iPeru, iBolivia, ne-Ecuador, lapho kutshalwa khona cishe amaphesenti angama-95 e-quinoa.

Kude neNingizimu Melika, i-pseudo-grain ayilinywa neze. Kodwa sekunabalimi abambalwa abanomqondo ovulekile eYurophu abatshala i-quinoa. EJalimane, cishe abalimi abangama-60 batshala i-quinoa endaweni engaba amahektha ayi-100, futhi okungenani amathani ayi-7,000 embewu ebalulekile angavunwa lapho minyaka yonke.

I-quinoa yesifunda evela eJalimane, e-Austria, naseSwitzerland

Ngokwesibonelo, eJalimane, abalimi baseRhine Valley, eMünsterland, naseLüneburg Heath sebeneminyaka belima i-quinoa ngokuphumelelayo.

E-Austria, i-pseudo-grain itshalwa kakhulu e-Styria, futhi e-Switzerland, yilabo okuthiwa abalimi be-IP-SUISSE abaphakathi kwamavulandlela ekulinyweni kwe-quinoa. Lena inhlangano yamabhizinisi omndeni azinikele ekuvikeleni imvelo. Ngakho-ke, azikho izibulala-zinambuzane noma izilawuli zokukhula ezisetshenziswa ekulimeni i-quinoa, elawulwa yinhlangano elawulayo ezimele.

Inini i-quinoa ngenkathi?

EYurophu Ephakathi, i-quinoa ihlwanyelwa kusukela ekuqaleni kuze kube maphakathi no-April. Ingavunwa kusukela maphakathi no-September.

Kunezinhlobo ezingaphezu kuka-120 ze-quinoa

Kunezinhlobo eziningi ze-quinoa. Izinhlobonhlobo ze-quinoa ezimhlophe yizona ezivame kakhulu, kodwa kunezinhlobo ezingaphezu kuka-120 ze-quinoa. Imibala eyahlukene isekelwe ekutheni yibaphi odayi (izinto zezitshalo zesibili) njengezib. B. carotenoid kanye nama-anthocyanins abusayo.

• Iquinoa emhlophe noma ephuzi ngokuphaphathekile iyona evame kakhulu ngakho-ke ivame ukushibhe kancane. Iqukethe amafutha amancane, ukunambitheka kumnene futhi ku-nutty. Isikhathi sokupheka siyimizuzu eyi-10 ukuya kweyi-15.
• I-quinoa ephuzi ifana nomhlophe mayelana nokunambitheka nesikhathi sokupheka.
• Imbewu ye-quinoa ebomvu i-grainier futhi ibamba isimo sayo kangcono uma isiphekwe kunezinhlobo ezishiwo ngaphambilini. Ukunambitheka kugqama kakhulu futhi isikhathi sokupheka siyimizuzu eyi-15 kuya kwengama-20.
• I-quinoa emnyama ifana nebomvu kodwa ilukhuni kancane, isikhathi sokupheka siyefana. Inambitheka ikakhulukazi i-earth, inokuqukethwe okuphezulu kwamakhemikhali e-phytochemicals, ngakho-ke inomsebenzi omkhulu we-antioxidant kunezinhlobo ezinemibala ekhanyayo.

Kungani i-quinoa yokuhweba efanelekile?

Sesike sabika ukuthi intengo ye-quinoa inyukile ngenxa yesidingo esinamandla somhlaba wonke sokuthi abantu abaningi emazweni akhiqizayo abakwazi ukukhokhela ukudla kwabo okuyisisekelo. Lokhu ngokwemvelo kuphakamisa umbuzo wokuthi kungaba ngisho nezimiso zokuziphatha ukuthi sithenge i-quinoa.

Impela! Ngoba ukube abantu emazweni anezimboni bebengenza ngokuphelele ngaphandle kwe-quinoa, lokhu bekungeke kube yisixazululo. Abantu abaningi bebezolahlekelwa yimisebenzi emazweni akhiqizayo futhi ubumpofu bukhuphuke. Ngakolunye uhlangothi, kunengqondo ukuthembela ngokuqaphela i-quinoa yohwebo, ekhuthaza ukutshalwa kwe-quinoa okuzinzile.

Uma uthembele ekuhwebeni okufanelekile, usiza ukuqinisekisa abalimi be-quinoa nabasebenzi bokuvuna umthombo wemali engenayo wesikhathi eside kanye nenani elincane elizinzile lemikhiqizo yabo ngaphandle kokulimaza ibhalansi yemvelo yesifunda sase-Andean. Kufanele futhi ugcine lokhu engqondweni lapho uhlola amanani. Ngakho-ke imikhiqizo ye-quinoa eshibhile ayihlali njalo!

Umthamo wezibulala-zinambuzane we-quinoa

Ukuhlaziywa kwezinsalela zezibulala-zinambuzane akuvamile ku-quinoa, okwehlisa inani lazo elifundisayo. Noma kunjalo, baveza ukuthi okusanhlamvu mbumbulu kuvame ukungcoliswa.

E-Austria, inhlangano evikela imvelo i-GLOBAL 2000, inhlangano yamalungelo abantu i-Südwind kanye ne-Lower Austrian Chamber of Labor bahlola lokho okubizwa ngokuthi ama-superfoods ngo-2017 - kodwa amasampula ama-2 kuphela e-quinoa aseNingizimu Melika - bathola izibulala-zinambuzane ezingasavunyelwe ezweni. EU. I-cadmium yensimbi esindayo iphinde yatholwa kuwo womabili amasampuli e-quinoa, kanti inani eliphakeme elivunyelwe lidlulwe ngamaphesenti angama-40 nangama-60. (25)

Ngo-2020, ingosi yabathengi baseSwitzerland i-K-Tipp iveze ukuthi uma kukhulunywa nge-quinoa, ayihlali iphilayo uma ithi i-organic. Kumasampula e-quinoa angu-12, angu-5 ayengcolisiwe, angu-4 kuwo ayengokwemvelo. I-Alnatura's organic quinoa, eyayiqukethe i-chlorpyrifos, yenza okubi kakhulu. Lesi sibulala-zinambuzane sesivele savalwa kwamanye amazwe e-EU naseSwitzerland ngoba siwushevu ezilwaneni ezinjengezilwane ezihlala emanzini, izinyosi nezinhlanzi futhi kusolwa ukuthi sidala ukulimala kwengqondo ezinganeni ezingakazalwa.

Okungenani eminye imikhiqizo yequinoa ehloliwe evela eg B. Rapunzel, Migros, Moulin d'Yverdon, neminye. akukho esingakhononda ngakho, okufakazela ukuthi imikhiqizo emihle kakhulu ye-quinoa iyatholakala ngokwezentengiselwano.

Okubalulekile ukuthi isincomo ukusebenzisa i-organic fair-trade quinoa noma i-organic quinoa evela endaweni yangakini. Ngale ndlela ungafaka isandla ekuvikeleni imvelo, abalimi noma abantu basemazweni akhulayo, kanye nempilo yakho ngesikhathi esifanayo.

Ukuthenga i-Quinoa

I-Quinoa iyatholakala ezimakethe zemvelo, izitolo zokudla kwezempilo, nezitolo ezinkulu ezigcwele kanye nezitolo zezidakamizwa. Imikhiqizo ye-quinoa ihlanganisa imbewu, ufulawa, i-grist, ama-flakes, ne-quinoa ekhukhumele, eyaziwa nangokuthi i-popcorn yama-Inca. Imbewu yequinoa ngokuvamile isivele igeziwe futhi ihlutshiwe, njengoba ikhasi liqukethe ama-saponins (izinto ezibabayo) ezivezwe ngenhla.

Yini okufanele icatshangelwe lapho ugcina i-quinoa

Njengokusanhlamvu, lapho ugcina i-quinoa, indawo ekahle imnyama, ipholile, yomile futhi ivikelekile ekukhanyeni nasemoyeni. I-pseudo-grain kufanele isetshenziswe ngokushesha ukuze ingabi yi-rancid futhi ingadliwa. Lokhu kuyiqiniso ikakhulukazi lapho ama-granules echotshoziwe, okungukuthi ufulawa, ama-flakes, ne-grist. Naka idethi eshiwo kahle kakhulu yangaphambi.

Ukusetshenziswa kwe-quinoa ekhishini

Ngokwesiko, imbewu ye-quinoa kuphela kanye namaqabunga asetshenziswa isikhathi eside, kamuva ufulawa wagaywa ngezinhlamvu. Imbewu eluhlaza, ephekiwe futhi egazingiwe, ufulawa, namaqabunga asetshenziswa abantu base-Andean kuze kube namuhla, ikakhulukazi njengokudla okuseceleni nokwenza izinkwa eziyisicaba, amasaladi, amasobho neziphuzo.

I-quinoa ekhukhumele nayo idliwe izinkulungwane zeminyaka. I-Inca popcorn yenziwa ngokubeka imbewu emazingeni okushisa aphezulu kanye nokucindezela. Bese ziyavela, njengoba sazi ngezinhlamvu zommbila. I-quinoa ekhukhumele ingadliwa ngokuqondile noma igaywe.

Ukulahleka kwezakhi

Njenganoma yikuphi okunye ukudla, izithako ziyashintsha ngenxa yenqubo yokupheka, futhi okuqukethwe kwazo kungancipha kakhulu. Ucwaningo lwango-2020 lwabheka ukuthi ukucwecwa, ukupheka, ukushisisa ingcindezi, nokubhaka kuyithinta kanjani imbewu yequinoa.

Kwatholakala ukuthi i-quinoa ehlutshiwe iqukethe amaprotheni amaningi kune-quinoa engahlutshiwe. Kodwa-ke, ukucwecwa kunciphisa okuqukethwe kwe-fiber.

Inqubo yokukhukhumeza iholela ekulahlekelweni kwamaprotheni, i-oleic acid, ne-linoleic acid. Uma izinga lokushisa liphakeme futhi inqubo yokupheka ithatha isikhathi eside, izinga lokudla okunempilo kwe-quinoa liba sengozini.

Ingabe i-quinoa ingadliwa iluhlaza?

Ngokombono, i-quinoa ingadliwa iluhlaza. Kodwa ama-granules angahlutshiwe aqinile kakhulu futhi ngaphandle kokuthi uwahlafune njengomshini wokugaya uzowagwinya futhi uwakhiphe ngaphandle kokujabulela izithako ezibalulekile - ngaphandle kokuthi uqhume imbewu kuqala. Kodwa-ke, i-quinoa ehlutshiwe ilungele ukudla okuluhlaza ngamanani amancane, isibonelo ku-muesli noma isaladi.

Ukulungiswa kwe-quinoa

I-quinoa ingadliwa kakhulu njengokusanhlamvu, kungaba okuluhlaza noma okuphekiwe. Ngokuyisisekelo, i-quinoa ihlanzwa kahle ngaphansi kwamanzi agobhozayo ngaphambi kwanoma yiluphi uhlobo lokulungiselela. Ku-muesli yokusanhlamvu okusha, i-quinoa ingachotshozwa futhi ifakwe emanzini, njengokusanhlamvu. Abanye bawosa wonke okusanhlamvu bese bewufaka ku-muesli noma kumasaladi.

Kodwa-ke, indlela eyaziwa kakhulu nedumile yokujabulela i-quinoa ukupheka imbewu ngendlela efana nelayisi. Ukuze wenze lokhu, i-quinoa ibiliswa kafushane emanzini aphindwe kabili bese ibiliswa ekushiseni okuphansi cishe imizuzu eyi-10. Bese uwakhipha esitofini uwayeke avuvuke embozwe eminye imizuzu eyi-10 noma ngaphezulu. Qaphela ukuthi ungapheki kakhulu i-quinoa. Ama-granules abe ethambile kakhulu futhi alahlekelwe ukulunywa kwawo. Ukunambitheka nakho kuhlupheka kakhulu kuleli cala. Uma yenziwe kahle, okungenzima neze, i-quinoa inokunambitheka okumangazayo kwe-nutty.

I-Quinoa nayo ingalungiswa ebandayo - efana nesaladi yelayisi. Engeza utamatisi oqoshiwe, u-anyanisi oqoshiwe noma ama-chives, kanye ne-marinade yamafutha e-linseed, ijusi kalamula, nosawoti wemifino. Izitsha ezine-quinoa zilungiswa ngokushesha okukhulu, zikugcwalisa futhi zishiye wonke umzimba wakho ulula kodwa waneliseke ngokwedlulele.