Nei Quinoa Yakanakira Chirwere cheshuga?

Zvemukati

• Chii chinoita kuti quinoa ive yakakosha?
• Inogona here quinoa kukubatsira kubata rako reropa shuga?
• Nzira yekugadzirira quinoa
• Kutora

Quinoa 101

Quinoa (anonzi KEEN-wah) achangobva kuve anozivikanwa muUnited States sedanho rine simba rekudya. Kuenzaniswa nezvimwe zvakawanda zviyo, quinoa ine zvimwe:

• protein
• antioxidants
• zvicherwa
• faibha

Izvo zvakare haina-gluten. Izvi zvinoita kuti ive imwe nzira ine hutano kune vanhu vane hanya nehusimbe hunowanikwa mugorosi.

Uchapupu hunoratidza zvakare kuti kudya imwe quinoa kunogona kubatsira vanhu vane chirwere cheshuga kubata mashuga eropa ravo uye pamwe kudzivirira mamwe mamiriro.

Iwe unogona kudya quinoa iri yega kana kutsiva quinoa mumaphikisheni inodaidzira zvimwe zviyo.

Chii chinoita kuti quinoa ive yakakosha?

Kunyangwe inogona kunge iri nyowani kuzvitoro, quinoa chave chikamu chikuru cheSouth America chikafu kwemakore mazhinji. Yakadzokera kumaInca, ayo akadana quinoa "mai vezviyo zvese." Inokura mumakomo eAndes uye inokwanisa kurarama mumamiriro ezvinhu akaomarara.

Ipo ichidyiwa sezviyo, quinoa imbeu chaiyo. Kune marudzi anodarika zana nemakumi matanhatu. Inonyanya kufarirwa uye inotengeswa zvakanyanya chena, tsvuku, uye nhema quinoa.

Mumakumi matatu emakore apfuura chete ndipo pakatanga vaongorori kuwana hutano hwayo.

Nekuda kweiyo yakakwira fiber uye mapuroteni zvemukati, quinoa inoita kuti unzwe kuzara kwenguva yakareba. Pane zvakare chikonzero chekutenda kuti inogona kubatsira kudzikisa njodzi yako yekukwira kweropa uye cholesterol yakawanda, kunyangwe kutsvagurudza kwakawanda kuchidikanwa.

Inogona here quinoa kukubatsira kubata rako reropa shuga?

Chikamu chekugara nechirwere cheshuga chiri kugadzirisa chikafu chako kubatsira kudzora shuga rako reropa. Chikafu chakakwira pane glycemic index chakabatana nekukonzera mashuga eropa.

Zvirongwa zvine hutano zvekudya zvevanhu vane chirwere cheshuga zvinowanzo tarisa pakusarudza chikafu chakarongwa nepakati kusvika pasi pane glycemic index. Iyo glycemic index ye55 kana pazasi inoonekwa yakaderera.

Quinoa ine glycemic index yeinosvika makumi mashanu neshanu, zvichireva kuti haizokonzere seinoshamisa spike mushuga yeropa. Izvi zvinodaro nekuti ine fiber uye mapuroteni, ese ari maviri anononoka maitiro ekugaya.

Mbeu zhinji hadzina amino acids ese anodikanwa kugadzira puroteni. Nekudaro, quinoa ine zvese zvakakosha amino acids, ichiita iyo yakazara protein.

Chikafu chemafibha chinowanikwa muquinoa zvakare chakakwirira kupfuura zvirimo kune zvimwe zvakawanda zviyo. Izvi zvinoreva kuti quinoa inogona kunyanya kubatsira kune vanhu vane chirwere cheshuga, sezvo faibha nemapuroteni zvichionekwa sezvakakosha mukuchengetedza shuga yeropa iri pasi pesimba.

Kugadzirisa huwandu hwehydrohydrate kudya pakudya kwakakosha kwazvo kune shuga yeropa mutemo. Imwe kapu (189 gramu) yequinoa yakabikwa ine magiramu makumi mana emakhahydrates.

Imwe ongororo yakaburitswa muiyo yakaratidza mukana wekudya kwezviyo zvePeruvia zveAndean, kusanganisira quinoa, kubatsira kubata rudzi rwechipiri chirwere cheshuga uye kuwedzerwa kweropa kwakabatana nako.

Nzira yekugadzirira quinoa

IAmerican Diabetes Association inokurudzira kunhonga zviyo nemutengo wakanyanya wehutano kune yako makabhohydrate servings. Quinoa yakanaka sarudzo.

Kushanda kwako kwemazuva ese kana kwevhiki kunoenderana nekuti urikushandisa nzira yeplate, glycemic index, kana iyo yekuchinjana kana gramu yekuverenga system yekuteedzera kudya. Kazhinji, 1/3 mukombe weiyo yakabikwa quinoa kuverenga seimwe makabhohaidhiretsi anoshanda, kana anenge gumi nemashanu magiramu ehydrohydrate. Kana iwe usina chokwadi chekuti quinoa inokwana sei muchirongwa chako chekudya, chiremba wezvekudya anogona kubatsira.

Kufanana nedzimwewo mbeu, quinoa inogona kutengwa mumidziyo yakarongedzwa kana kubva kumabhini mazhinji. Iyo inowanzo kukura neinovavira kupfeka kuodza moyo tupukanana. Mhando zhinji dzinotengeswa muzvitoro dzakatoshambidzwa kubvisa iko kunonaka. Kusukurudza nekukurumidza kumba nemvura inotonhorera uye nesisitina kunogona kubvisa chero zvasara.

Kana iwe uchikwanisa kugadzira mupunga, unogona kugadzirira quinoa. Ingoisanganisa pamwe nemvura, bika, uye fambisa. Mirira 10-15 maminetsi kuti ive fluffy. Iwe unogona kutaura kuti zvinoitwa kana ringi diki jena rakaparadzaniswa nezviyo.

Iwe unogona zvakare kuzviita mune mupunga wekubika, inova inokurumidza uye yakapusa nzira yekugadzirira zviyo.

Quinoa ine nutty zvishoma. Izvi zvinogona kusimbiswa nekuomeswa kwakaomeswa usati wabika. Paunenge wabika iyo, edza kuwedzera:

• michero
• nzungu
• mishonga
• mwaka

Kune akawanda akagwinya equinoa mapikicha anotangira pakudya kwemangwanani kuenda kumakosi makuru. Izvi zvinosanganisira:

• pasita
• chingwa
• mbichana mbichana

Kutora

Quinoa chibage chekare chiri kuwana mukurumbira mukudya kwemazuva ano. Yakakwirira mune zvese mapuroteni uye faibha, ichiita kuti iwedzere hutano kune kudya kwako.

Kutsvagurudza kunoratidza kuti zvinogona zvakare kukubatsira iwe kudzora shuga rako reropa uye cholesterol. Mazhinji mapheka anobatsira kushandisa quinoa aripo. Izvo zvakanaka chero nguva yezuva, saka nakidzwa pese paunoda!