Amaranth: Gorosi Rekare Nezvinofadza Zvehutano Hutano

Zvemukati

• Chii chinonzi Amaranth?
• Amaranth Ine Hutano Hukuru
• Iine Antioxidants
• Kudya Amaranth Kunogona Kuderedza Kuzvimba
• Amaranth May Kuderera Cholesterol Matanho
• Iyo Inogona Kubatsira Kurera Kurema
• Amaranth Zvinonzwisisika Gluten-Yemahara
• Mashandisiro Aungaita Amaranth
• Icho Chinokosha

Kunyangwe amaranth ichangobva kuwana mukurumbira sechikafu chehutano, tsanga yekare iyi yanga iri chikafu chekudya mune mamwe mativi epasi kwemamireniyoni.

Iyo ine inoyevedza zvinovaka muviri chimiro uye yanga ichibatanidzwa neanoverengeka anoyevedza ehutano mabhenefiti.

Chii chinonzi Amaranth?

Amaranth iboka remhando dzinopfuura makumi matanhatu dzakasiyana dzezviyo dzakarimwa kwemakore anosvika zviuru zvisere.

Idzi gorosi dzakambofungidzirwa sechikafu chikafu muInca, Maya neAztec budiriro.

Amaranth inorondedzerwa sepseudocereal, zvichireva kuti haisi hunyanzvi hwezviyo segorosi kana oats, asi inogovera seti yakaenzana yezvibereko uye inoshandiswa nenzira dzakafanana. Iyo yevhu, nutty flavour inoshanda mushe mumhando dzakasiyana dzeidziyo ().

Kunze kwekuita zvine mutsindo, ichi chibage chinovaka muviri chine girini-isina uye chakafuma mumapuroteni, fiber, micronutrients uye antioxidants.

Pfupiso Amaranth iboka rinoshanduka uye riine hutano hwezviyo zvakarimwa kwezviuru zvemakore.

Amaranth Ine Hutano Hukuru

Tsanga dzekare idzi dzakapfuma mu fiber uye mapuroteni, pamwe nemicronutrients yakawanda yakakosha.

Kunyanya, amaranth isosi yakanaka yemanganizi, magnesium, phosphorus nesimbi.

Imwe kapu (246 gramu) yeamaranth yakabikwa ine zvinovaka muviri zvinotevera (2):

• Makorori: 251
• Mapuroteni: 9.3 magiramu
• Carbs: 46 magiramu
• Mafuta: 5.2 magiramu
• Manganese: 105% yeiyo RDI
• Magnesium: 40% yeiyo RDI
• Phosphorus: 36% yeiyo RDI
• Iron: 29% yeiyo RDI
• Selenium: 19% yeiyo RDI
• Mhangura: 18% yeiyo RDI

Amaranth yakazara nemanganese, inodarika yako yezuva nezuva zvinovaka muviri zvinodiwa mukushumira kumwe chete. Manganese inonyanya kukosha kune huropi mashandiro uye inotendwa inodzivirira kune mamwe mamiriro etsinga ().

Iyo zvakare yakapfuma mu magnesium, chinhu chakakosha chinovaka muviri chakabatanidzwa mune dzinosvika mazana matatu maitiro mumuviri, kusanganisira DNA synthesis uye mhasuru contraction ().

Uyezve, amaranth yakakwira mu phosphorus, chicherwa chakakosha kuhutano hwepfupa. Iyo zvakare yakapfuma mu iron, iyo inobatsira muviri wako kuburitsa ropa (,).

Pfupiso Amaranth isosi yakanaka ye fiber, protein, manganese, magnesium, phosphorus nesimbi, pamwe chete nemamwe akawanda anokosha micronutrients.

Iine Antioxidants

Antioxidants zvinowanzoitika makomponi ayo anobatsira kudzivirira kubva kune zvinokuvadza zvisina mwero mumuviri. Mahara radicals anogona kukonzera kukuvara kwemasero uye kubatsira mukusimudzira kwechirwere chisingaperi ().

Amaranth yakanaka sosi yehutano-inosimudzira antioxidants.

Imwe ongororo yakaratidza kuti amaranth inonyanya kukwirira mu phenolic acids, ayo ari masanganiswa emiti anoita se antioxidants. Izvi zvinosanganisira gallic acid, p-hydroxybenzoic acid uye vanillic acid, zvese izvi zvinogona kubatsira kudzivirira kubva kuzvirwere zvakaita sechirwere chemoyo nekenza (,).

Mune imwe gonzo yekudzidza, amaranth yakawanikwa ichiwedzera chiitiko cheimwe antioxidants uye kubatsira kuchengetedza chiropa pakurwisa doro ().

Antioxidant zvemukati zvakakwirira mune yakasvibirira amaranth, uye zvidzidzo zvakaona kuti kunyura uye kuigadzirisa kunogona kudzora basa rayo re antioxidant (,).

Zvimwezve zvidzidzo zvinodiwa kuti uone kuti ma antioxidants ari mu amaranth angakanganisa sei vanhu.

Pfupiso Amaranth yakakwira mune akawanda antioxidants, senge gallic acid, p-hydroxybenzoic acid uye vanillic acid, iyo inogona kubatsira kudzivirira kubva kuzvirwere.

Kudya Amaranth Kunogona Kuderedza Kuzvimba

Kuzvimba kuita kwakajairika immune immune yakagadzirirwa kuchengetedza muviri kubva kukuvara uye hutachiona.

Nekudaro, kuzvimba kusingaperi kunogona kubatsira kuzvirwere zvisingaperi uye kwave kuchisanganiswa nemamiriro akaita segomarara, chirwere cheshuga uye autoimmune kusagadzikana ().

Ongororo dzinoverengeka dzakawana kuti amaranth inogona kuve neanopokana-kuzvimba mumuviri.

Mune imwe bvunzo-chubhu yekudzidza, amaranth yakawanikwa ichideredza akawanda mamaki ekuzvimba ().

Saizvozvowo, chidzidzo chemhuka chakaratidza kuti amaranth yakabatsira kutadzisa kugadzirwa kwe immunoglobulin E, rudzi rweantibodyu inobatanidzwa mukukonzeresa kuzvimba ().

Nekudaro, kumwe kutsvagurudza kunodiwa kuyera izvo zvinogona kurwisa-kuzvimba mhedzisiro yeamaranth muvanhu.

Pfupiso Mhuka uye bvunzo-chubhu zvidzidzo zvinoratidza kuti amaranth inogona kuve neanorwisa-kupisa maitiro mumuviri.

Amaranth May Kuderera Cholesterol Matanho

Cholesterol chinhu chakafanana nemafuta chinowanikwa mumuviri wese. Cholesterol yakawandisa inogona kuvaka muropa uye kukonzera tsinga kutetepa.

Sezvineiwo, zvimwe zvidzidzo zvemhuka zvakawana kuti amaranth inogona kunge iine cholesterol-ichideredza zvivakwa.

Chimwe chidzidzo mu hamsters chakaratidza kuti amaranth oiri yakadzikira yakazara uye "yakaipa" LDL cholesterol ne15% uye 22%, zvichiteerana. Zvakare, amaranth zviyo zvakaderedza "yakaipa" LDL cholesterol ichiri kuwedzera "yakanaka" HDL cholesterol ().

Pamusoro pezvo, ongororo yehuku yakashuma kuti chikafu chine amaranth chakadzora huwandu hwecholesterol kusvika pamakumi matatu muzana uye "yakaipa" LDL cholesterol kusvika 70% ().

Pasinei nemhedzisiro iyi inovimbisa, kumwe kutsvagurudza kunodiwa kuti unzwisise kuti amaranth ingakanganisa sei cholesterol mumazinga evanhu.

Pfupiso Dzimwe ongororo dzemhuka dzinoratidza kuti amaranth inogona kubatsira kudzikisa huwandu hwese uye "yakaipa" LDL cholesterol.

Iyo Inogona Kubatsira Kurera Kurema

Kana iwe uri kutsvaga kudurura mashoma mashoma mapaundi, iwe ungangoda kufunga nezvekuwedzera amaranth kuchikafu chako.

Amaranth ine mapuroteni uye fiber, ese ari maviri anogona kubatsira yako kuonda kurasikirwa nemabasa.

Mune imwe ongororo diki, yakakwira-protein yekudya kwemangwanani yakawanikwa ichideredza nhanho dze ghrelin, iyo hormone inosimudzira nzara ().

Chimwe chidzidzo muvanhu gumi nevapfumbamwe chakaratidza kuti kudya kweprotein-kwakabatana nekudzikisirwa kwekuda kudya uye koriori yekudya ().

Zvichakadaro, iyo fiber iri muAmaranth inogona kufamba zvishoma nezvishoma kuburikidza nemudumbu wemudumbu isina kugayiwa, zvichibatsira kusimudzira manzwiro ekuzara.

Imwe ongororo yakatevera vakadzi mazana maviri nemakumi maviri nevaviri kwemwedzi makumi maviri ikaona kuti kuwedzerwa kwefibre kwakabatana nenjodzi yakaderera yekuwana huremu nemafuta emuviri ().

Zvakadaro, kumwe kutsvagurudza kunodiwa kutarisa mhedzisiro yeamaranth pakurera uremu.

Kuti uwedzere kurasikirwa uremu, ita shuwa yekubatanidza amaranth neyakajairika kudya kunovaka uye hunoshinga mararamiro.

Pfupiso Amaranth ine mapuroteni uye fiber, ese ari maviri anogona kubatsira kudzikisira kudya uye kuwedzera uremu.

Amaranth Zvinonzwisisika Gluten-Yemahara

Gluten mhando yemapuroteni anowanikwa muzviyo zvakaita segorosi, bhari, chiperengo nerye.

Kune avo vane chirwere chechiliac, kudya gluten kunokonzeresa immune immune mumuviri, zvichikonzera kukuvara uye kuzvimba munzira yekugaya ().

Vaya vane huturu hwegluten vanogona zvakare kuona zviratidzo zvisina kunaka, zvinosanganisira manyoka, kuzvimba uye gasi ().

Kunyange zvazvo dzakawanda dzezviyo zvinowanzoshandiswa zvine gluten, amaranth yakasununguka isina guten uye inogona kunakidzwa neavo vari pane kudya kwe-gluten.

Dzimwewo tsanga dzisina girini dzinosanganisira mhunga, quinoa, mapfunde, oats, buckwheat uye mupunga wakasviba.

Pfupiso Amaranth ine zviyo zvinovaka muviri, zvisina guteni izvo zvinowedzerwa zvekudya zvakafanira kune avo vane chirwere chechiliac kana kunzwisisika kweguteni.

Mashandisiro Aungaita Amaranth

Amaranth iri nyore kugadzirira uye inogona kushandiswa mune dzakawanda dzakasiyana ndiro.

Usati wabika amaranth, unogona kuututira nekuunyudza mumvura wozobvumira mbeu kuti dzimere kwezuva rimwe chete kana matatu.

Kumera kunoita kuti zviyo zvive nyore kugaya uye kupwanya zvinwiwa, izvo zvinogona kukanganisa kunwa kwemamineral ().

Kubika amaranth, sanganisa mvura neamaranth mune chiyero che3: 1. Pisa kusvikira yasvika pamota, wobva waderedza kupisa uye rega iite semaminetsi kwemaminitsi makumi maviri, kusvikira mvura yapinza.

Hedzino dzimwe nzira shoma dzekunakidzwa nezviyo zvinovaka.

• Wedzera amaranth kune smoothies kusimudzira iyo fiber uye mapuroteni zvemukati
• Chishandise mumidziyo panzvimbo yepasta, mupunga kana mukoma
• Sanganisa iwo mumasobho kana stews kuwedzera ukobvu
• Gadzira chikafu chemangwanani nekumutsa muchero, nzungu kana sinamoni

Pfupiso Amaranth inogona kumera kuwedzera kugaya uye kuchera kwemamineral. Yakabikwa amaranth inogona kushandiswa mune dzakawanda dzakasiyana ndiro.

Icho Chinokosha

Amaranth ihwo hunovaka, husina gorosi-gorosi iyo inopa yakawanda fiber, mapuroteni uye micronutrients.

Iyo zvakare yave ichibatanidzwa neanoverengeka ehutano mabhenefiti, anosanganisira kudzikisira kuzvimba, yakaderera cholesterol mazinga uye kuwedzerwa kuonda kurasikirwa

Zvakanakisa pane zvese, tsanga iyi iri nyore kugadzirira uye inogona kuwedzerwa kune dzakasiyana siyana madhishi, ichiita kuti ive yakawedzera kuwedzera kune chako chikafu.