Quinoa 101: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• Nutrition chokwadi
• Carbs
• Fiber
• Mapuroteni
• Mafuta
• Mavhitamini uye zvicherwa
• Mimwe michero yemiti
• Hutano mabhenefiti equinoa
• Deredza shuga zveropa
• Dai rubatsiro uremu
• Quinoa haina guten
• Migumisiro yakaipa
• Phytates
• Oxalates
• Chinokosha

Quinoa imbeu yemuti inozivikanwa nesainzi se Chenopodium quinoa.

Iyo yakakwira muzvivakwa kupfuura zviyo zvakawanda uye inowanzo shambadzirwa se "superfood" (1,).

Kunyangwe quinoa (yakatumidzwa ZVINOKOSHA-wah) yakagadzirirwa uye kudyiwa senge tsanga yezviyo, yakarongedzwa sepseudocereal, sezvo isingamere pahuswa segorosi, oats, uye mupunga.

Quinoa ine huta hwakasviba uye nutty flavour. Iyo zvakare isina-guten uye inogona saka kunakirwa nevanhu vanoziva kune gluten kana gorosi.

Mbeu dzequinoa dzakapetana, denderedzwa, uye kazhinji dzakacheneruka yero, kunyange hazvo ruvara ruchikwanisa kubva kubva kupinki kusvika kune nhema Iyo tambo inokwanisa kusiyana kubva kune inovava kusvika kune inotapira ().

Inowanzobikwa uye kuwedzerwa kumasadhi, anoshandiswa kuita muto, kana kudyiwa sedivi rekudya kana porridge yemangwanani.

Mbeu dzinogona zvakare kumera, pasi, uye kushandiswa sehupfu kana kuputika kunge mapopcorn. Quinoa chikafu chakanakisa chevacheche (, 3).

Sangano Romubatanidzwa Wenyika Dzepasi Pose rakazivisa 2013 "Gore reNyika Dzepasi rose reQuinoa" nekuda kwembeu 'inokwanisa kubatsira mukuchengetedza chikafu pasi rese (4).

Kunyangwe quinoa nehunyanzvi isiri gorosi, ichiri kutariswa sechikafu chezviyo chose.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve quinoa.

Nutrition chokwadi

Quinoa yakabikwa ine 71.6% mvura, 21.3% makabhohaidhiretsi, 4.4% mapuroteni, uye 1.92% mafuta.

Imwe kapu (185 gramu) yequinoa yakabikwa ine 222 macalorie.

Izvo zvinovaka muviri zvema 3.5 ounces (100 magiramu) equinoa yakabikwa ():

• Makorori: 120
• Mvura: 72%
• Mapuroteni: 4.4 magiramu
• Carbs: 21.3 magiramu
• Shuga: 0,9 magiramu
• Fiber: 2.8 magiramu
• Mafuta: 1.9 gramu

Carbs

Carbs inoumba 21% yequinoa yakabikwa, iyo yakafanana nebhari nemupunga.

Panenge makumi masere nematatu kubva muzana e carbs ane sitachi. Zvimwe zvacho zvine fiber, pamwe neshuga shoma (4%), senge maltose, galactose, uye ribose (,).

Quinoa ine yakaderera glycemic index (GI) mamaki e53, zvinoreva kuti haifanire kukonzera spike inokurumidza mushuga yeropa (7).

Iyo GI chiyero chekuti mashuga eropa anokurumidza sei kumuka mushure mekudya. Zvokudya zvepamusoro-glycemic zvakabatana nekufutisa uye zvakasiyana siyana zvirwere (,).

Fiber

Quinoa yakabikwa ingangoita sosi yakanaka, ichirova mupunga wakasvibira uye chibage cheyero (10).

Fibers inoumba gumi muzana yehurema hwakaoma hwequinoa yakabikwa, 80-90% yadzo isina kupukunyuka tambo se cellulose (10).

Insoluble fibers yanga ichibatanidzwa neiyo yakaderedzwa chirwere cheshuga (,,).

Uyezve, imwe yeasina kusungunuka faibha inogona kuviriswa mumatumbo ako senge yakasungirirwa tambo, uchipa mabhakitiriya ako ane hushamwari nekusimudzira hutano hwakakwana (,)

Quinoa inopawo imwe starch isingagadzike, iyo inopa mabhakitiriya anobatsira mudumbu rako, kusimudzira kuumbwa kweyepfupi-cheni mafuta acids (SCFAs), kugadzirisa hutano hwematumbo, uye kucheka njodzi yako yechirwere (,).

Mapuroteni

Amino acids ndiwo anovaka mapuroteni, uye mapuroteni ndiwo anovaka matishu ese mumuviri wako.

Mamwe maamino acids anoonekwa seakakosha, sezvo muviri wako usingakwanise kuaburitsa, zvichiita kuti zvive zvakakosha kuzviwana kubva pane zvaunodya.

Nechurema hwakaoma, quinoa inopa 16% protein, iyo iri pamusoro kupfuura zviyo zvakawanda zvezviyo, zvakaita sebari, mupunga, uye chibage (3,,).

Quinoa inoonekwa seyakazara mapuroteni sosi, zvinoreva kuti inopa zvese zvipfumbamwe zvakakosha amino acids (,, 19).

Yakakwirira zvakanyanya muamino acid lysine, iyo inowanzo kushomeka mumiti. Iyo zvakare yakapfuma mu methionine uye histidine, ichiita iyo yakanakisa chirimwa-based protein sosi (1,, 3).

Iyo protein yemhando yequinoa inofananidzwa necostin, iro remhando yepamusoro mapuroteni muzvigadzirwa zvemukaka (3, 19, 20, 21,,).

Quinoa haina-guten uye saka inokodzera vanhu vasinganzwisisike kana kuti vanoregedza gluten.

Mafuta

Iyo 3.5-ounce (100-gramu) inoshumirwa yequinoa yakabikwa inopa anenge magiramu maviri emafuta.

Kufanana nedzimwe tsanga, mafuta equinoa anonyanya kuve anoumbwa neacititic acid, oleic acid, uye linoleic acid (21, 24, 25).

Iwo ma carbs muquinoa anowanzo sisitimu, isina kusungika fibha, uye zvidiki zvehuga uye starch isingagadzike. Tsanga iyi inoonekwa seprotein yakakwana uye inopa magiramu maviri emafuta pa3,5 ounces (100 gramu).

Mavhitamini uye zvicherwa

Quinoa isosi yakanaka ye antioxidants nemaminerari, ichipa yakawanda magnesium, iron, fiber, uye zinc kupfuura zviyo zvakajairika (3, 26, 27).

Heano mavitamini makuru uye zvicherwa muquinoa:

• Manganese. Inowanikwa muhuwandu hwakawanda muzviyo zvakakwana, izvi zvinoteedzera zvicherwa zvakakosha kuti metabolism, kukura, uye kusimudzira ().
• Phosphorus. Kazhinji inowanikwa mupuroteni-yakapfuma chikafu, ichi chicherwa chakakosha kuhutano hwemapfupa uye kugadzirisa kweakasiyana matumbu emuviri ().
• Mhangura. Iyo mineral inowanzo kushomeka mukudya kwekuMadokero, mhangura yakakosha kune hutano hwemwoyo ().
• Folate. Imwe yemavitamini B, folate yakakosha pakuita kwesero uye kukura kwetishu uye inoonekwa yakakosha kune vakadzi vane nhumbu (,).
• Iron. Iyi yakakosha mamineral inoita akawanda akakosha mabasa mumuviri wako, sekutakura okisijeni mumasero matsvuku eropa.
• Magnesium. Izvo zvakakosha kune akawanda maitiro mumuviri wako, magnesium inowanzo kushomeka muWestern diet ().
• Zingi. Ichi chicherwa chakakosha pahutano hwakazara uye chinotora chikamu mukugadzirisa kwakawanda kwemakemikari mumuviri wako ().

Quinoa isosi yakanaka yemaminerari akati wandei, kusanganisira manganese, phosphorus, mhangura, folate, iron, magnesium, uye zinc.

Mimwe michero yemiti

Quinoa ine zvakawanda zvinomera zvinomera zvinopa kunhuwira kwayo nemhedzisiro yehutano. Zvinosanganisira:

• Saponin. Izvi zvinomera glycosides zvinodzivirira mbeu dzequinoa kurwisa zvipembenene uye nezvimwe zvinotyisidzira. Zvinoshungurudza uye zvinowanzo bviswa nekukanya, kusuka, kana kugocha usati wabika (,).
• Quercetin. Iyi ine simba polyphenol antioxidant inogona kubatsira kudzivirira kubva kuzvirwere zvakasiyana siyana, senge chirwere chemwoyo, osteoporosis, uye mamwe marudzi ekenza (,,).
• Kaempferol. Iyi polyphenol antioxidant inogona kudzikisa njodzi yako yezvirwere zvisingaperi, kusanganisira cancer (,).
• Squalene. Iyi yekumberi ye steroid inoshandawo se antioxidant mumuviri wako ().
• Phytic asidhi. Iyi antinutrient inoderedza kunwiswa kwemaminerari, senge iron uye zinc. Phytic acid inogona kudzikiswa nekunyorovesa kana kumera quinoa usati wabika ().
• Oxalates. Vanogona kusunga necalcium, kudzikisa kutora kwayo, uye nekuwedzera njodzi yekuumbwa kwedombo muitsvo mune vanhu vane moyo munyoro (43).

Zvinorwadza quinoa mhando dzakapfuma muma antioxidants kupfuura mhando dzinotapira, asi zvese zviri zviviri zviwanikwa zvakanaka zve antioxidants nemaminerari.

Imwe ongororo yakagumisa kuti quinoa yaive neakanyanya antioxidant zvemukati gumi gumi zvakajairika zviyo, pseudocereals, uye nyemba ().

Quinoa nezvirimwa zvine chekuita nazvo zvakatoonekwa senzvimbo dziri nani dze flavonoid antioxidants pane macranberries, ayo anonzi akafuma kwazvo mu flavonoids (45).

Ramba uchifunga kuti iwo antioxidant mazinga anogona kudzikira nekubika (46,).

Quinoa yakakwira mumiti yakawanda yemiti, kunyanya antioxidants. Mimwe yemishonga yemiti isingadiwe inogona kubviswa nekunyorovesa, kusuka, kana kugocha usati wabika.

Hutano mabhenefiti equinoa

Inovaka muviri uye yakapfuma mumaminerari mazhinji uye makomputa emiti, quinoa inogona kuve yekuwedzera inovaka pane kudya kwako.

Imwe dhata inoratidza kuti quinoa inogona kuwedzera yako yakazara kudya kunovaka muviri uye kubatsira kudzikisa shuga yeropa uye triglycerides.

Deredza shuga zveropa

Vanhu vane rudzi rwechipiri chirwere cheshuga havakwanise kushandisa insulini zvinobudirira, zvichikonzera huwandu hweshuga yeropa uye matambudziko akasiyana siyana

Carbs yakanatswa yakabatanidzwa nenjodzi yakawedzera yerudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo, nepo zviyo zvese zvakaita sekinoa zvichibatanidzwa nenjodzi yakadzikira (,,,,).

Chidzidzo mumakonzo pakudya kwakanyanya-fructose kwakaratidza kuti kudya quinoa kwakanyanya kudzikisa ropa cholesterol, triglycerides, uye shuga yeropa, izvo zvese zvakabatana nerudzi rwechipiri chirwere cheshuga ().

Imwe yekudzidza kwevanhu yakafananidza mhedzisiro yequinoa neyezvinyakare isina guten-isina gorosi zvigadzirwa.

Quinoa yakadzikisa ese eropa triglycerides uye emahara fatty acids. Iyo zvakare yakakanganisa mashuga eropa kusvika padiki pane pasiteni isina guten, chingwa chisina guteni, uye chingwa chechinyakare ().

Dai rubatsiro uremu

Quinoa ine zvakawanda zvivakwa zvinoita kuti ive uremu-kurasikirwa-hushamwari chikafu.

Icho chakakwirira mumapuroteni kupfuura chikafu chakafanana, senge mupunga, chibage, uye gorosi rakazara ().

Mapuroteni anoonekwa sechinhu chakakosha pakurasikirwa nehuremu, sezvo ichiwedzera metabolism uye nemanzwiro ekuzara. Mukuita kudaro, zvinogona kubatsira kudzivirira kufutisa uye nezvirwere zvakabatana (,).

Fibers zvakare akakosha pakurasikirwa nehuremu, kusimudzira kudzikira kwekoriori nekuwedzera manzwiro ekuzara uye nekuvandudza hutano hwematumbo (,).

Quinoa yakakwira mu fiber kupfuura yakawanda-yakazara zviyo zvekudya.

Iko kukosha kweGI kwequinoa kwakaderera, uye zvekudya zvine glycemic zvakaratidzirwa kudzivirira kudya zvakanyanya uye kudzikisa nzara (9,,).

Quinoa haina guten

Se-gluten-isina pseudocereal, quinoa inokodzera kune vanhu vasingashiviriri kana kuti vanokonzeresa kune gluten, sevaya vane chirwere chechiliac (3).

Kutsvagurudza kunoratidza kuti kushandisa quinoa mune isina-gluten kudya, pachinzvimbo chezvimwe zvakajairika zvisina-gluten zvigadzirwa, zvinowedzera zvakanyanya iyo zvinovaka muviri uye antioxidant kukosha kwekudya kwako (, 61,).

Quinoa-yakavakirwa zvigadzirwa inoregererwa zvakanaka uye saka inogona kuve yakakodzera nzira yegorosi, zvese zviri muchimiro chayo chepakutanga uye mune zvigadzirwa zvakaita sechingwa kana pasita ().

Quinoa inogona kudzora cholesterol cholesterol muropa, shuga yeropa, uye triglycerides. Iko kurasikirwa kwekurema kunoshamwaridzika, isina gluten, uye yakaratidzirwa kuwedzera kunovaka muviri uye kukosha kweantioxidant yezvikafu zvisina-gluten.

Migumisiro yakaipa

Quinoa inowanzo tendererwa pasina mhinduro dzakataurwa.

Phytates

Zvakafanana nezvimwe zvakawanda zviyo nezviyo, quinoa ine phytates.

Izvi zvinogona kudzikisa kunwa kwako kwemaminerari simbi uye zinc (3).

Oxalates

Quinoa inhengo ye Chenopodiaceae mhuri uye nekudaro yakakwirira muma oxalates. Dzimwe mhando mumhuri imwechete ispinashi uye beetroot (43).

Izvi zvekudya zvinogona kuita kuti itsvo dziumbwe nevanhu vakaomarara ().

Iyi mhedzisiro inogona kudzikiswa nekukwiza uye kunyura quinoa usati wabika.

Quinoa inowanzo tendererwa asi iine phytates uye oxalates. Izvi zvinogona kudzikisa kutora kwako zvicherwa uye zvinopa kuumbwa kweitsvo mune vamwe vanhu.

Chinokosha

Quinoa inorongedza zvakawanda zvinovaka muviri kupfuura mamwe akawanda zviyo uye iri rakawandisa mupuroteni yemhando yepamusoro.

Yakapfuma mavitamini, zvicherwa, uye zvinomera zvemiti, pamwe nema antioxidants.

Quinoa haina-guten, inogona kubatsira kudzikisa mashuga eropa, uye kubatsira kuonda.

Kana iwe uchida kuwedzera izvo zvinovaka muviri pane zvaunodya, kutsiva zvimwe zviyo zvakaita semupunga kana gorosi nequinoa kungave kutanga kwakanaka.