Red Quinoa: Kudya, Kubatsirwa, uye Maitiro Ekubika Izvo

Zvemukati

• Chii chinonzi red quinoa?
• Tsvuku quinoa zvinovaka muviri chokwadi
• Hutano mabhenefiti ered quinoa
• Akapfuma mune antioxidants
• Inogona kudzivirira kubva kuchirwere chemoyo
• Yakakwirira mune fiber
• Nutrient-dense uye isina-gluten
• Nzira yekuwedzera tsvuku quinoa kune chako chikafu
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Ichidyiwa kweanopfuura makore zviuru zvishanu, quinoa inoramba ichikwira mukuzivikanwa nhasi nekuda kweiyo inoshamisa zvinovaka muviri chimiro.

Yakakwirira mu fiber, mavitamini, zvicherwa, uye antioxidants, iri zvakare rakanakisa sosi yeprotein uye yakasununguka isina guten.

Kunyangwe, quinoa inopfuura kungovaka muviri. Iyo inouya mumarudzi akasiyana siyana, imwe neimwe iine misiyano isinganzwisisike mukuravira, dhizaini, uye chikafu.

Red quinoa, kunyanya, inogona kuwedzera pop yevara kune yako ndiro.

Chinyorwa ichi chinokuudza zvese zvaunoda kuti uzive nezve red quinoa, kusanganisira chikafu chayo, mabhenefiti, uye zvekushandisa zvekushandisa.

Chii chinonzi red quinoa?

Red quinoa inouya kubva kumuti unotumbuka Chenopodium quinoa, iyo inowanikwa kuSouth America.

Iyo zvakare inonzi Inca Tsvuku, yaive sarudzo yemasoja eInca, vaitenda kuti iro dzvuku raivapa simba panguva yehondo.

Mbeu dzisina kubikwa, tsvuku dzequinoa dzakapetana, denderedzwa, uye dzakakora.

Kana dzangobikwa, vanozvitutumadza, vachiumba madiki madiki akafanana muchimiro necouscous, uye vanotora iwo fluffy-asi-chewy mameseji.

Kunyangwe ichitsanangurwa seyitsvuku, idzi mhodzi dzimwe nguva dzinogona kuve nezveruvara rwe violet ().

Kunyangwe ichitariswa sechibage chakazara nekuda kwehutano hwayo hwekudya, quinoa inyanzvi yakarongedzwa sepseudocereal, sezvo isingamere pahuswa, segorosi, oats, uye bhari ().

Zvakadaro, yakagadzirirwa uye kudyiwa nenzira imwecheteyo setsika dzezviyo dzechivanhu.

Dzvuku quinoa zvakare yakasarudzika-isina-gluten, ichiita sarudzo yakanaka kune avo vane chirwere chechiliac kana kunzwisisika kweguteni.

Nehunyanzvi pseudocereal, tsvuku quinoa yakasarudzika isina-girin asi ichine zvikafu zvinovaka muviri zvezviyo zvakakwana. Kana yabikwa, inoyerera uye ine chewy mameseji.

Tsvuku quinoa zvinovaka muviri chokwadi

Iyi mhodzi yakare ine hupfumi mu fiber, mapuroteni, uye akawanda akakosha mavitamini uye mamineral.

Kunyanya, iyo yakanaka sosi yemanganese, mhangura, phosphorus, uye magnesium.

Imwe kapu (185 gramu) yeiyo tsvuku yakabikwa quinoa inopa ():

• Makorori: 222
• Mapuroteni: 8 magiramu
• Carbs: 40 magiramu
• Fiber: 5 magiramu
• Shuga: 2 magiramu
• Mafuta: 4 magiramu
• Manganese: 51% yeiyo Mazuva ese Kukosha (DV)
• Mhangura: 40% yeiyo DV
• Phosphorus: 40% yeiyo DV
• Magnesium: 28% yeiyo DV
• Tsamba: 19% yeiyo DV
• Zinc: 18% yeiyo DV
• Iron: 15% yeiyo DV

Saizi imwechete yekushandira inopawo inopfuura gumi muzana yeiyo DV ye thiamine, riboflavin, uye vhitamini B6, ese ayo akakosha kune rakakodzera basa rehuropi uye metabolism ().

Sezvineiwo, quinoa yakakwira mupuroteni kupfuura mamwe akawanda zviyo zvezviyo, kusanganisira gorosi, mupunga, uye bhari (5).

Muchokwadi, ndechimwe chezvishoma zvidyarwa zvezvirimwa zvine zvese zvipfumbamwe zvakakosha amino acids, kusanganisira lysine, iyo inoshaya tsanga zhinji. Nekudaro, tsvuku quinoa inoonekwa seyakazara protein (, 5,).

Inofananidzwa nemamwe mavara eiri mbeu, tsvuku quinoa ine angangoita akaenzana macalorie uye huwandu hwemafuta, mapuroteni, carbs, uye micronutrients. Chinoita kuti chisiyane ndeye kusangana kwayo kwezvirimwa zvemiti.

Kunyanya, tsvuku quinoa ine betalains, iyo ine antioxidant zvivakwa uye inoitisa kupa iri rakasiyana siginecha rayo siginecha ().

Red quinoa inoonekwa seyakazara protein, sezvo ichipa ese mapfumbamwe akakosha amino acids. Iyo zvakare yakanaka sosi ye fiber, antioxidants, uye akawanda mamineral.

Hutano mabhenefiti ered quinoa

Tsvagurudzo yazvino haina kutarisa kune hutano hunobatsira hweiyo tsvuku quinoa zvakanyanya. Zvakadaro, ongororo dzakasiyana dzakayera mabhenefiti ezvinhu zvacho, pamwe nequinoa mune zvese.

Akapfuma mune antioxidants

Kunyangwe paine ruvara, quinoa yakanaka sosi yeantioxidants, zvinova zvinhu zvinodzivirira kana kudzikisira kukuvara kwemasero ako anokonzerwa nemahara radicals.

Mune ongororo pamusoro peiyo antioxidant zvimiro zvemavara mana equinoa - chena, yero, tsvuku-violet, uye nhema- tsvuku quinoa yakawanikwa iine yakanyanya antioxidant chiitiko ().

Inonyanya kupfuma flavonoids, inova zvirimwa zvinomera zvine antioxidant, anti-kupisa, uye anticancer zvivakwa ().

Muchokwadi, kumwe kuongorora kwakacherekedza kuti yakabikwa tsvuku quinoa yaive nematanho akakwirisa ezvese polyphenols, flavonoids, uye yakazara antioxidant chiitiko kupfuura yakabikwa yero quinoa (8).

Tsvuku quinoa inonyanya kukwirira mumhando mbiri dze flavonoids ():

• Kaempferol. Iyi antioxidant inogona kudzikisa njodzi yako yezvirwere zvisingaperi, zvinosanganisira chirwere chemwoyo uye mamwe magomarara (,).
• Quercetin. Iyi antioxidant inogona kudzivirira kubva pamamiriro mazhinji, kusanganisira chirwere cheParkinson, chirwere chemwoyo, osteoporosis, uye mamwe marudzi ekenza (11,,).

Pamusoro pezvo, tsvuku quinoa ine zvirimwa pigments zvine antioxidant zvivakwa, zvinosanganisira betaxanthins (yero) uye betacyanins (violet), ese ari maviri ari marudzi ebetalains (14).

Betalains akaratidzirwa kupa yakasimba antioxidant mhedzisiro mukuyedza-chubhu zvidzidzo, kuchengetedza DNA kubva kukuvara kweiyo oxidative uye nekupa inogona anticancer zvivakwa (, 14).

Nekudaro, zvidzidzo zvevanhu zvinodiwa kuti zvioneke izvi.

Inogona kudzivirira kubva kuchirwere chemoyo

Ivo betalains mune tsvuku quinoa vanogona zvakare kutora chinzvimbo muhutano hwemwoyo.

Mune kumwe kuongorora mumakonzo ane chirwere cheshuga, kudya 91 uye 182 gramu dzebetalain yakabviswa paundi (200 ne400 gramu pa kg) yehuremu hwemuviri zvakadzikira zvakanyanya triglycerides, pamwe neiyo yakazara uye LDL (yakaipa) cholesterol, ichisimudza HDL (yakanaka) cholesterol (14).

Kunyangwe zvidzidzo zvebeetroots, izvo zvakare zvakakwirira mumitambo, zvichiratidza mhedzisiro yakafanana, mhedzisiro iyi haisati yatsvagiswa muvanhu ().

Red quinoa inogona zvakare kubatsira moyo wehutano nekuti inofungidzirwa seyese yakazara.

Zviverengero zvakakura zvehuwandu hwevanhu zvinobatanidza kudyiwa kwezviyo zvakakwana nenjodzi yakadzikira yehosha yemwoyo, gomarara, kufutisa, uye kufa kubva pazvikonzero zvese (,,,).

Yakakwirira mune fiber

Red quinoa yakakwira mu fiber, ine 1 chete mukombe (185 gramu) yembeu dzakabikwa dzinopa 24% yeDV.

Kudya kwakanyanya mu fiber kwakabatanidzwa nenjodzi yakadzikira yehosha yemoyo, mhando dzinoverengeka dzekenza, mhando 2 chirwere cheshuga, kufutisa, uye kufa kubva pazvikonzero zvese (,,).

Red quinoa ine zvese zvisingasviki uye zvinogadziriswa fiber, zvese izvo zvinopa akasiyana mabhenefiti.

Fibha inogadziriswa inonaya mvura uye inoshanduka kuita chinhu chakaita sejel panguva yekugaya. Nekudaro, zvinogona kuwedzera manzwiro ekuzara. Inogona zvakare kuvandudza hutano hwemwoyo nekudzikisa yakazara uye LDL (yakaipa) cholesterol mazinga (,).

Nepo fiber yakasungika ichiita kuti iwedzerwe kutarisa, isina kusungunuka fiber yakakosha zvakare, sezvo inogona kubatsira kuchengetedza hutano hwakanaka uye kutamba chinzvimbo mukudzivirira mhando 2 chirwere cheshuga ().

Muchokwadi, kumwe kuongorora kwakaratidza kuti kudya kwakanyanya muasina kusungunuka fiber kwakabatana pamwe nenjodzi yakadzikira kwazvo yerudzi rwechipiri chirwere cheshuga ().

Nutrient-dense uye isina-gluten

Seye pseudocereal, tsvuku quinoa haina gluten, iyo inowanzo kuwanikwa mune zvetsika zviyo zviyo segorosi, rye, uye bhari.

Naizvozvo, iri sarudzo yakanaka kune vanhu vane chirwere chechiliac kana kusagadzikana kweguteni.

Nepo kudzivirira gluten kuchidikanwa kune vamwe vanhu, ongororo dzenguva refu dzekucherechedza dzinoratidza kuti kudya kwegluten-kusingawanzo kukwana mu fiber uye mamwe mavitamini nemaminerari, kusanganisira folate, zinc, magnesium, uye mhangura (,).

Tichifunga kuti quinoa isosi yakanaka yefaera uye aya mamineral, kuiwedzera pakudya kwako kunogona kuvandudza zvakanyanya kudya kwako kwehutano kana uchitevera chikafu chisina guteni ().

Pamusoro pezvo, ongororo dzinoratidza kuti kudya kwenguva refu-isina gluten kunogona kukwidza njodzi yako yechirwere chemoyo nekuda kwekuwedzera kwe triglycerides, pamwe neyakawandisa uye LDL (yakaipa) cholesterol (,).

Nekudaro, ongororo muvanhu vakuru zana negumi nemakumi mapfumbamwe nenomwe yakacherekedza kuti kudya kwegluten-kwakaringana muzviyo zvakakwana hakunei nenjodzi yakawedzera yechirwere chemwoyo ().

Tsvuku quinoa yakakwira muma antioxidants kupfuura mamwe akawanda marudzi equinoa. Iyo zvakare yakakwira fiber, inogona kudzivirira kubva kuchirwere chemoyo, uye inogona kusimudzira mhando yehutano hwechikafu chisina-gluten.

Nzira yekuwedzera tsvuku quinoa kune chako chikafu

Red quinoa ine yakasimba, nuttier flavour kana ichienzaniswa neyakajairika machena akasiyana siyana. Izvo zvinogona zvakare kutora maminetsi mashoma kureba kuti ubike uye zvinoguma mune a heartier, chewier mameseji.

Nekuti inobata maratidziro ayo zvishoma zvirinani pane chena quinoa, isarudzo yakanaka yemasalads ezviyo.

Dzimwe nzira dzekuisa quinoa tsvuku mukudya kwako dzinosanganisira:

• kuishandisa panzvimbo yemupunga mune pilaf
• kuchikanda pamwe nekudonha miriwo uye maple vinaigrette yemwaka wedivi dhishi
• kugadzira porridge yemangwanani nekuisvira mumukaka nesinamoni
• kuwedzera kune casseroles panzvimbo yemupunga
• kuisasa pamasaladhi ekuwedzera magadzirirwo uye mapuroteni

Sezvimwe nemamwe marudzi equinoa, ita shuwa yekusuka quinoa tsvuku usati washandisa kubvisa kunhuwa kwekunze kupfeka, kunozivikanwawo sekuti saponins ().

Uyezve, kuchenesa kunogona kubatsira kudzikisa michero yemiti inonzi phytates uye oxalates. Izvi zvinhu zvinogona kusunga mamwe zvicherwa, zvoita kuti zviomere muviri wako kuti uzitore (,).

Red quinoa yakagadzirirwa zvakafanana kune mamwe marudzi. Ingoimisa mumvura mune 2: 1 chiyero nevhoriyamu, uine makapu maviri (473 ml) emvura yekapu imwe chete (170 gramu) yequinoa mbishi.

Tsvuku quinoa ine moyo uye nuttier kupfuura chena dzakasiyana. Kufanana nemamwe marudzi equinoa, inochinjika uye inogona kuchinjaniswa mukati meimwe tsanga dzakazara mumaresipi aunofarira.

Chinokosha

Red quinoa yakafuma mumapuroteni, fiber, uye akawanda akakosha mavitamini uye mamineral.

Uyezve, yakakwira muma antioxidants kupfuura mamwe marudzi equinoa, ayo anogona kubatsira hutano hwemwoyo.

Segreen-free pseudocereal, inogona zvakare kuvandudza huwandu hwese hwehutanho hwechikafu chisina-gluten.

Zvakangodaro, haufanire kunge uine gluten-isina kunakirwa nerudzi rwayo runopenya, rutsvuku, uye hunhu hwehuni.

Kana iwe uchida kuwedzera akasiyana uye pop rwevara kune chako chinotevera chikafu, unogona kutenga tsvuku quinoa munharaunda kana online.