I-Amaranth: Okusanhlamvu Kwasendulo Okunezinzuzo Zempilo Ezithandekayo

-Delile

• Kuyini i-Amaranth?
• I-Amaranth Inomsoco Ophakeme
• Iqukethe ama-antioxidants
• Ukudla i-Amaranth Kunganciphisa Ukuvuvukala
• I-Amaranth ingase yehlise amazinga e-cholesterol
• Kungasiza Ukulahlekelwa Isisindo
• I-Amaranth Ngokwemvelo Ayina-Gluten
• Ungayisebenzisa Kanjani i-Amaranth
• Okusemqoka

Yize i-amaranth isanda kuthola ukuthandwa njengokudla kwezempilo, lokhu okusanhlamvu kwakudala bekuyisisekelo sokudla ezingxenyeni ezithile zomhlaba iminyaka eyizinkulungwane.

Inephrofayli enomsoco futhi ihlotshaniswa nezinzuzo eziningi zezempilo.

Kuyini i-Amaranth?

I-Amaranth yiqembu lezinhlobo zezinhlamvu ezingaphezu kuka-60 eziye zalinywa iminyaka engaba ngu-8,000.

Lezi zinhlamvu zake zabhekwa njengokudla okuyisisekelo empucukweni yamaInca, amaMaya kanye nama-Aztec.

I-Amaranth ihlukaniswa njenge-pseudocereal, okusho ukuthi empeleni akuyona okusanhlamvu okusanhlamvu okufana nokolweni noma i-oats, kodwa yabelana ngesethi efanayo yezakhi zomzimba futhi isetshenziswa ngezindlela ezifanayo. Ukunambitheka kwayo okuyinhlabathi, okune-nutty kusebenza kahle ezinhlotsheni ezahlukahlukene ().

Ngaphandle kokuguquguquka okumangazayo, lokhu okusanhlamvu okunomsoco ngokwemvelo akunalo i-gluten futhi kunothe ngamaphrotheni, i-fiber, ama-micronutrients kanye nama-antioxidants.

Isifinyezo I-Amaranth yiqembu lezinhlamvu eziguquguqukayo futhi elinomsoco ebelilinywa izinkulungwane zeminyaka.

I-Amaranth Inomsoco Ophakeme

Le nhlamvu yasendulo icebile ku-fiber namaprotheni, kanye nama-micronutrients amaningi abalulekile.

Ngokuyinhloko, i-amaranth ingumthombo omuhle wama-manganese, i-magnesium, i-phosphorus ne-iron.

Inkomishi eyodwa (246 amagremu) ka-amaranth ephekiwe iqukethe izakhi zomzimba ezilandelayo (2):

• Amakholori: 251
• Amaprotheni: 9.3 amagremu
• AmaCarbs: 46 amagremu
• Amafutha: 5.2 amagremu
• I-Manganese: I-105% ye-RDI
• Magnesium: Ama-40% we-RDI
• I-Phosphorus: U-36% we-RDI
• Insimbi: 29% we-RDI
• Selenium: U-19% we-RDI
• Yethusi: U-18% we-RDI

I-Amaranth igcwele ama-manganese, edlula izidingo zakho zansuku zonke zomsoco ekukhonzeni okukodwa. I-Manganese ibaluleke kakhulu ekusebenzeni kobuchopho futhi kukholelwa ukuthi ivikela ezimweni ezithile zezinzwa ().

Ibuye ibe ne-magnesium, isakhi somzimba esibalulekile esibandakanyeka ekuphenduleni okucishe kube ngama-300 emzimbeni, kufaka phakathi i-DNA synthesis kanye nokusikwa kwemisipha ().

Ngaphezu kwalokho, i-amaranth iphezulu nge-phosphorus, amaminerali abalulekile empilweni yethambo. Inothile futhi ngensimbi, esiza umzimba wakho ukukhiqiza igazi (,).

Isifinyezo I-Amaranth ingumthombo omuhle we-fiber, amaprotheni, i-manganese, i-magnesium, i-phosphorus ne-iron, kanye namanye ama-micronutrients amaningi abalulekile.

Iqukethe ama-antioxidants

Ama-antioxidants ayizinhlanganisela ezenzeka ngokwemvelo ezisiza ukuvikela kuma-radicals ayingozi emzimbeni. Ama-radicals amahhala angadala ukulimala kwamaseli futhi abambe iqhaza ekuthuthukiseni izifo ezingamahlalakhona ().

I-Amaranth ingumthombo omuhle wama-antioxidants akhuthaza impilo.

Ukubuyekezwa okukodwa kubike ukuthi i-amaranth iphezulu kakhulu kuma-phenolic acid, okuyizinhlanganisela zezitshalo ezisebenza njengama-antioxidants. Lokhu kufaka i-gallic acid, k-hydroxybenzoic acid kanye ne-vanillic acid, konke okungasiza ekuvikeleni ezifweni ezinjengesifo senhliziyo nomdlavuza (,).

Kwesinye isifundo segundane, i-amaranth itholakale ikhulisa ukusebenza kwama-antioxidants athile futhi isiza ukuvikela isibindi otshwaleni ().

Okuqukethwe kwe-antioxidant kuphezulu kakhulu ku-amaranth eluhlaza, futhi ucwaningo luye lwathola ukuthi ukumunca nokucubungula kunganciphisa umsebenzi wayo we-antioxidant (,).

Izifundo ezengeziwe ziyadingeka ukuthola ukuthi ama-antioxidants ase-amaranth angabathinta kanjani abantu.

Isifinyezo I-Amaranth iphezulu kuma-antioxidants amaningana, njenge-gallic acid, k-hydroxybenzoic acid ne-vanillic acid, engasiza ekuvikeleni ezifweni.

Ukudla i-Amaranth Kunganciphisa Ukuvuvukala

Ukuvuvukala kuyindlela ejwayelekile yomzimba yokuzivikela eklanyelwe ukuvikela umzimba ekulimaleni nasekutheleleni.

Kodwa-ke, ukuvuvukala okungamahlalakhona kungaba nomthelela ezifweni ezingamahlalakhona futhi kuhlotshaniswe nezimo ezinjengomdlavuza, isifo sikashukela kanye nokuphazamiseka komzimba ().

Ucwaningo oluningi luye lwathola ukuthi i-amaranth ingaba nomphumela wokulwa nokuvuvukala emzimbeni.

Kwesinye isifundo se-test-tube, i-amaranth itholwe ukunciphisa izimpawu eziningi zokuvuvukala ().

Ngokufanayo, isifundo sezilwane sikhombise ukuthi i-amaranth isize ukuvimbela ukukhiqizwa kwe-immunoglobulin E, uhlobo lwe-antibody ebandakanyeka ekuvukeleni komzimba ().

Kodwa-ke, kudingeka olunye ucwaningo ukukala imiphumela engaba khona yokulwa nokuvuvukala kwe-amaranth kubantu.

Isifinyezo Izifundo zezilwane kanye ne-test-tube zibonisa ukuthi i-amaranth ingaba nomphumela wokulwa nokuvuvukala emzimbeni.

I-Amaranth ingase yehlise amazinga e-cholesterol

I-cholesterol yinto efana namafutha etholakala emzimbeni wonke. I-cholesterol eningi kakhulu ingakha egazini futhi ibangele imithambo ukuba inciphe.

Kuyathakazelisa ukuthi ezinye izifundo zezilwane zithole ukuthi i-amaranth ingaba nezindawo zokwehlisa i-cholesterol.

Ucwaningo olulodwa kuma-hamsters lukhombise ukuthi uwoyela we-amaranth wehlise inani kanye ne-cholesterol "ye-LDL" embi ngo-15% no-22%, ngokulandelana. Ngaphezu kwalokho, okusanhlamvu kwe-amaranth kunciphise i-cholesterol "embi" ye-LDL ngenkathi ikhulisa i-cholesterol "ye-HDL" enhle ".

Ngokwengeziwe, ucwaningo ezinkukhwini lubike ukuthi ukudla okuqukethe i-amaranth kwehlise inani le-cholesterol efinyelela kuma-30% kanye ne-cholesterol "embi" ye-LDL kuze kufike ku-70% ().

Ngaphandle kwale miphumela ethembisayo, ucwaningo olwengeziwe luyadingeka ukuqonda ukuthi i-amaranth ingawathinta kanjani amazinga e-cholesterol ebantwini.

Isifinyezo Olunye ucwaningo lwezilwane lukhombisa ukuthi i-amaranth ingasiza ekwehliseni amazinga we-cholesterol ephelele ne "bad" ye-LDL.

Kungasiza Ukulahlekelwa Isisindo

Uma ufuna ukukhipha amakhilogremu ambalwa, ungahle uthande ukucabanga ngokungeza i-amaranth ekudleni kwakho.

I-Amaranth inamaprotheni amaningi kanye nefayibha, zombili ezingasiza imizamo yakho yokwehlisa isisindo.

Kokucwaninga okukodwa okuncane, kutholakale ibhulakufesi elineprotheni ephezulu ukwehlisa amazinga e-ghrelin, i-hormone evuselela indlala ().

Olunye ucwaningo kubantu abangu-19 lubonise ukuthi ukudla okunamaprotheni amaningi kuhlotshaniswa nokwehla kwesifiso sokudla kanye nokudla ikhalori ().

Okwamanje, i-fiber eku-amaranth ingahle ihambe kancane ngomgudu wamathumbu ungagaywanga, isize ukukhuthaza imizwa yokugcwala.

Ucwaningo olulodwa lulandele abesifazane abangama-252 izinyanga ezingama-20 futhi lwathola ukuthi ukwanda kokudla kwe-fiber kuhlotshaniswa nengozi ephansi yokuthola isisindo namafutha omzimba ().

Noma kunjalo, olunye ucwaningo luyadingeka ukubheka imiphumela ye-amaranth ekwehliseni isisindo.

Ukukhulisa ukulahleka kwesisindo, qiniseka ukuthi ubhangqa i-amaranth ngokudla okunempilo okuphelele nokuphila okusebenzayo.

Isifinyezo I-Amaranth inamaprotheni amaningi kanye nefayibha, zombili lezi zinto ezingasiza ekwehliseni isifiso sokudla futhi zenyuse ukwehla kwesisindo.

I-Amaranth Ngokwemvelo Ayina-Gluten

I-Gluten uhlobo lwamaprotheni atholakala ezinhlamvini ezinjengokolweni, ibhali, isipelingi nerye.

Kulabo abanesifo se-celiac, ukudla i-gluten kudala impendulo yomzimba emzimbeni, kudale umonakalo nokuvuvukala kwendlela yokugaya ukudla ().

Labo abanokuzwela kwe-gluten bangathola nezimpawu ezingezinhle, kufaka phakathi isifo sohudo, ukuqunjelwa kanye negesi ().

Ngenkathi okusanhlamvu okuningi okusetshenziswa kakhulu kune-gluten, i-amaranth ayinayo i-gluten ngokwemvelo futhi ingajatshulelwa yilabo abadla ukudla okungenayo i-gluten.

Okunye okusanhlamvu okungenayo i-gluten ngokwemvelo kufaka amabele, i-quinoa, amabele, i-oats, i-buckwheat nelayisi elinsundu.

Isifinyezo I-Amaranth iyinhlamvu engenamsoco, engenayo i-gluten eyengeza ukudla okufanelekile kulabo abanesifo se-celiac noma ukuzwela kwe-gluten.

Ungayisebenzisa Kanjani i-Amaranth

I-Amaranth ilula ukuyilungisa futhi ingasetshenziswa ezitsheni eziningi ezahlukahlukene.

Ngaphambi kokupheka i-amaranth, ungayihluma ngokuyifaka emanzini bese uvumela izinhlamvu ukuthi ziqhume usuku olulodwa kuya kwezintathu.

Ukuhluma kwenza okusanhlamvu kube lula ukugaya futhi kuqhekeze imishanguzo, engaphazamisa ukumuncwa kwamaminerali ().

Ukupheka amaranth, hlanganisa amanzi ne-amaranth ngesilinganiso esingu-3: 1. Ifudumeze ize ifike emathunjini, bese unciphisa ukushisa bese uyiyeka ibambe imizuzu engaba ngu-20, aze amunce amanzi.

Nazi izindlela ezimbalwa ezilula zokujabulela lokhu okusanhlamvu okunomsoco:

• Faka i-amaranth kuma-smoothies ukukhulisa okuqukethwe kwe-fiber namaprotheni
• Yisebenzise ezitsheni esikhundleni se-pasta, ilayisi noma umzala
• Hlanganisa isobho noma isitshulu ukwengeza ukujiya
• Yenze okusanhlamvu kwasekuseni ngokugovuza izithelo, amantongomane noma isinamoni

Isifinyezo I-Amaranth ingahluma ukuze ithuthukise ukugaya kanye nokufakwa kwamaminerali. I-amaranth ephekiwe ingasetshenziswa ezitsheni eziningi ezahlukahlukene.

Okusemqoka

I-Amaranth iyinhlamvu engenamsoco, engenalo i-gluten enikeza i-fiber eningi, amaprotheni kanye nama-micronutrients.

Kubuye kuhlotshaniswe nezinzuzo eziningi zezempilo, kufaka phakathi ukuvuvukala okuncishisiwe, amazinga aphansi we-cholesterol nokwanda kwesisindo.

Okuhle kunakho konke, lokhu okusanhlamvu kulula ukukulungisa futhi kungangezwa ezinhlotsheni ezahlukahlukene, kwenze kube ukwengeza okuhle kakhulu ekudleni kwakho.