I-Quinoa 101: Amaqiniso Wezondlo Nezinzuzo Zezempilo

-Delile

• Amaqiniso ezomsoco
• AmaCarbs
• Umucu
• Amaprotheni
• Amafutha
• Amavithamini namaminerali
• Ezinye izinhlanganisela zezitshalo
• Izinzuzo zezempilo ze-quinoa
• Nciphisa amazinga kashukela egazini
• Kwangathi kungasiza ukunciphisa umzimba
• I-Quinoa ayinayo i-gluten
• Imiphumela emibi
• Ama-Phytates
• Ama-oxalates
• Okubalulekile

IQuinoa iyimbewu yesitshalo esaziwa ngokwesayensi njenge I-Chenopodium quinoa.

Inezakhamzimba eziningi kunezinhlamvu eziningi futhi imakethwa kaningi njenge- “superfood” (1,).

Yize i-quinoa (ibizwa KEEN-wah) ilungiselelwe futhi idliwe njengamabele okusanhlamvu, ihlukaniswa njenge-pseudocereal, njengoba ingamili otshanini njengokolweni, i-oats nelayisi.

I-Quinoa inokuthungwa okumnandi nokunambitheka kwamantongomane. Futhi ayinayo i-gluten futhi ngaleyo ndlela ingajatshulelwa ngabantu abazwela i-gluten noma ukolweni.

Imbewu yeQuinoa iyisicaba, imise okweqanda, futhi imvamisa iphuzi ngokukhanyayo, noma umbala ungasuka kokuphinki kuye komnyama. Ukunambitheka kwayo kungahluka kusuka komunyu kuya koswidi ().

Imvamisa iyabiliswa ifakwe kumasaladi, isetshenziselwe ukushuba isobho, noma idliwe njengesitsha eseceleni noma iphalishi lasekuseni.

Izinhlamvu zingabuye zihlume, zisetshenziswe, futhi zisetshenziswe njengofulawa noma zivele njenge-popcorn. I-Quinoa iwukudla okuhle kwezingane (, 3).

IZizwe Ezihlangene zamemezela u-2013 "Unyaka Wamazwe Omhlaba WeQuinoa" ngenxa yamandla embewu yokufaka isandla ekuvikelekeni kokudla emhlabeni wonke (4).

Yize i-quinoa ngobuchwepheshe ingeyona inhlamvu, isabhekwa njengokudla okusanhlamvu okuphelele.

Le ndatshana ikutshela konke odinga ukukwazi mayelana ne-quinoa.

Amaqiniso ezomsoco

I-quinoa ephekiwe inamanzi angama-71.6%, ama-carbohydrate angama-21.3%, amaprotheni angu-4.4%, namafutha angu-1.92%.

Inkomishi eyodwa (185 amagremu) wequinoa ephekiwe iqukethe ama-calories angama-222.

Amaqiniso okunomsoco wama-ounces angu-3.5 (100 amagremu) we-quinoa ephekiwe ():

• Amakholori: 120
• Amanzi: 72%
• Amaprotheni: 4.4 amagremu
• AmaCarbs: 21.3 amagremu
• Ushukela: 0,9 amagremu
• Umthambo: 2.8 amagremu
• Amafutha: 1.9 amagremu

AmaCarbs

AmaCarbs akha ama-quinoa angama-21% aphekiwe, afaniswa nebhali nelayisi.

Cishe ama-83% ama-carbs angamasteki. Okunye kuqukethe kakhulu i-fiber, kanye nenani elincane likashukela (4%), njenge-maltose, i-galactose, ne-ribose (,).

I-Quinoa inenani elincane kakhulu le-glycemic index (GI) lama-53, okusho ukuthi akufanele lidale ukuphakama okusheshayo kushukela wegazi (7).

I-GI isilinganiso sokuthi amazinga kashukela egazi akhula ngokushesha kangakanani ngemuva kokudla. Ukudla okuphezulu-glycemic kuxhunyaniswe nokukhuluphala nezifo ezahlukahlukene (,).

Umucu

I-quinoa ephekiwe ingumthombo omuhle we-fiber, ishaya ilayisi elinsundu nommbila ophuzi (10).

Izintambo zakha u-10% wesisindo esomile se-quinoa ephekiwe, u-80-90% wayo uyimicu engancibiliki efana ne-cellulose (10).

Izindwangu ezingenayo i-insoluble ziye zahlotshaniswa nokwehla kwengozi yesifo sikashukela (,,).

Futhi, enye i-fiber engafakwanga ingavutshelwa emathunjini akho njengezintambo ezincibilikayo, ukondla amabhaktheriya akho anobungane nokukhuthaza impilo engcono jikelele (,).

I-Quinoa ibuye inikeze isitashi esimelana nokudla, okuphakela amabhaktheriya alusizo esiswini sakho, okukhuthaza ukwakheka kwama-fatty chain acids (ama-SCFAs), ukwenza ngcono impilo yamathumbu, nokusika ubungozi besifo (,).

Amaprotheni

Ama-amino acid ayizakhi zokwakha amaprotheni, kanti amaprotheni ayizakhi zokwakha zonke izicubu emzimbeni wakho.

Amanye ama-amino acid athathwa njengabalulekile, njengoba umzimba wakho ungakwazi ukuwakhiqiza, okwenza kudingeke ukuwathola ekudleni kwakho.

Ngesisindo esomile, i-quinoa inikeza amaprotheni ayi-16%, aphezulu kunezinhlamvu eziningi zokusanhlamvu, njengebhali, irayisi, nommbila (3,,).

I-Quinoa ibhekwa njengomthombo ophelele wamaprotheni, okusho ukuthi ihlinzeka ngawo wonke ama-amino acid ayisishiyagalolunye abalulekile (,, 19).

Iphezulu kakhulu kwi-amino acid lysine, evame ukuntuleka ezitshalweni. Ibuye ibe ne-methionine ne-histidine, okuyenza ibe ngumthombo omuhle kakhulu wamaprotheni (1,, 3).

Ikhwalithi yamaprotheni ye-quinoa ifana ne-casein, iphrotheni esezingeni eliphakeme emikhiqizweni yobisi (3, 19, 20, 21,,).

I-Quinoa ayinayo i-gluten ngakho-ke ilungele abantu abazwelayo noma abaphikisana ne-gluten.

Amafutha

I-3.5-ounce (100-gram) ekhonza i-quinoa ephekiwe inikeza cishe ngama-2 amagremu amafutha.

Ngokufana nezinye izinhlamvu, amafutha e-quinoa akhiwa kakhulu yi-palmitic acid, i-oleic acid, ne-linoleic acid (21, 24, 25).

Ama-carbs e-quinoa aqukethe ikakhulukazi isitashi, imicu enganyibiliki, namanani amancane kashukela kanye nesitashi esimelana naso. Lokhu okusanhlamvu kuthathwa njengeprotheyini ephelele futhi kunikela ngamagremu ama-2 amafutha ngama-ounces angu-3.5 (amagremu ayi-100)

Amavithamini namaminerali

I-Quinoa ingumthombo omuhle wama-antioxidants namaminerali, inikela nge-magnesium, i-iron, i-fiber ne-zinc eningi kunezinhlamvu eziningi ezivamile (3, 26, 27).

Nawa amavithamini namaminerali amakhulu ku-quinoa:

• AmaManganese. Kutholakale ngamanani aphakeme ezinhlamvini eziphelele, lo mkhondo wamaminerali ubalulekile ekwenzeni umzimba, ukukhula, kanye nentuthuko ().
• I-Phosphorus. Imvamisa itholakala ekudleni okunothe ngamaprotheni, le minerali ibalulekile empilweni yethambo nasekugcinweni kwezicubu zomzimba ezahlukahlukene ().
• Ithusi. Isimbiwa esivame ukuntuleka ekudleni kwaseNtshonalanga, ithusi libalulekile empilweni yenhliziyo ().
• Umlingiswa. Elinye lamavithamini B, i-folate ibalulekile ekusebenzeni kwamaseli nokukhula kwezicubu futhi kubhekwe kubaluleke kakhulu kwabesifazane abakhulelwe (,).
• Insimbi. Le minerali ebalulekile yenza imisebenzi eminingi ebalulekile emzimbeni wakho, njengokuhambisa umoya-mpilo kumaseli abomvu egazi.
• Magnesium. Kubalulekile ezinhlelweni eziningi emzimbeni wakho, i-magnesium ivame ukuntuleka ekudleni kwaseNtshonalanga ().
• Izinki. Le minerali ibalulekile empilweni yonke futhi ibamba iqhaza ekuphenduleni kwamakhemikhali amaningi emzimbeni wakho ().

I-Quinoa ingumthombo omuhle wamaminerali amaningana, kufaka phakathi i-manganese, i-phosphorus, ithusi, i-folate, i-iron, i-magnesium ne-zinc.

Ezinye izinhlanganisela zezitshalo

I-Quinoa iqukethe izakhi eziningi zezitshalo ezifaka isandla ekunambithekeni nasemiphumeleni yezempilo. Kubandakanya:

• Saponin. Lezi zinhlanyelo ze-glycosides zivikela imbewu ye-quinoa ezinambuzaneni nakwezinye izinsongo. Ziyababa futhi zivame ukukhishwa ngokumunca, ukuwasha, noma ukosa ngaphambi kokupheka (,).
• I-Quercetin. Le antioxidant enamandla ye-polyphenol ingasiza ekuvikeleni ezifweni ezahlukahlukene, ezinjengesifo senhliziyo, i-osteoporosis, nezinhlobo ezithile zomdlavuza (,,).
• Kaempferol. Le antioxidant ye-polyphenol inganciphisa ubungozi bezifo ezingamahlalakhona, kufaka phakathi umdlavuza (,).
• U-squalene. Lesi sandulela se-steroids sisebenza njenge-antioxidant emzimbeni wakho ().
• I-Phytic acid. Lokhu kungasebenzi kunciphisa ukumuncwa kwamaminerali, njenge-iron ne-zinc. I-phytic acid ingancishiswa ngokucwilisa noma ngokuhluma i-quinoa ngaphambi kokupheka ().
• Ama-oxalates. Bangabopha nge-calcium, banciphise ukutholwa kwayo, futhi bandise ubungozi bokwakhiwa kwamatshe ezinso kubantu ababucayi (43).

Izinhlobo ze-Bitter quinoa zicebile kuma-antioxidants kunezinhlobo ezimnandi, kepha zombili ziyimithombo emihle yama-antioxidants namaminerali.

Ucwaningo oluthile luphethe ngokuthi i-quinoa inokuqukethwe okuphezulu kakhulu kwe-antioxidant kokudla okusanhlamvu okuvamile okuyi-10, ama-pseudocereals, nemidumba ().

I-quinoa kanye nezitshalo ezihlobene nazo zikhonjwe njengemithombo engcono yama-flavonoid antioxidants kunama-cranberries, athathwa njengacebe kakhulu kuma-flavonoids (45).

Khumbula ukuthi amazinga we-antioxidant angancipha ngokupheka (46,).

I-Quinoa iphezulu kumakhemikhali amaningi ezitshalo, ikakhulukazi ama-antioxidants. Eminye imixube yezitshalo engathandeki ingasuswa ngokucwilisa, ukugeza noma ukosa ngaphambi kokupheka.

Izinzuzo zezempilo ze-quinoa

Unomsoco futhi ucebile kumaminerali amaningi nakwizinhlanganisela zezitshalo, i-quinoa ingaba ukwengeza okunempilo ekudleni kwakho.

Eminye idatha ikhombisa ukuthi i-quinoa ingakhuphula ukudla kwakho kokudla okunempilo futhi isize ukunciphisa ushukela wegazi kanye ne-triglycerides.

Nciphisa amazinga kashukela egazini

Abantu abanesifo sikashukela sohlobo lwe-2 abakwazi ukusebenzisa i-insulin ngempumelelo, okudala amazinga aphezulu kashukela kanye nezinkinga ezahlukahlukene.

Ama-carbs acwengekile axhunyaniswe nengozi eyengeziwe yohlobo lwesifo sikashukela kanye nesifo senhliziyo, kuyilapho okusanhlamvu okuphelele okufana ne-quinoa kuhlotshaniswa nengozi encishisiwe (,,,,).

Ucwaningo olwenziwe kumagundane ekudleni okuphezulu kwe-fructose lukhombisile ukuthi ukudla i-quinoa kwehlisa kakhulu i-cholesterol egazini, i-triglycerides, noshukela wegazi, konke okuxhunyaniswe nohlobo lwesibili lwesifo sikashukela ().

Isifundo esisodwa somuntu siqhathanise imiphumela ye-quinoa nemikhiqizo yendabuko engenamkhawulo kakolweni.

I-Quinoa yehlise womabili ama-triglycerides egazi namafutha acid amahhala. Iphinde yathinta amazinga kashukela egazini ngezinga elincane kune-pasta engenalo i-gluten, isinkwa esingena-gluten, nesinkwa sendabuko ().

Kwangathi kungasiza ukunciphisa umzimba

I-Quinoa inezindawo eziningi ezenza kube ukudla okwehlisa isisindo.

Iphakeme ngamaphrotheni kunokudla okufanayo, njengelayisi, ummbila, nokolweni ophelele ().

Amaphrotheni abhekwa njengento ebalulekile yokwehlisa isisindo, njengoba kukhulisa imetabolism nemizwa yokugcwala. Ngokwenza njalo, kungasiza ukuvimbela ukukhuluphala nezifo ezihlobene (,).

Ama-fibers nawo abalulekile ekwehliseni isisindo, akhuthaza ukwehla kokudla ikhalori ngokwandisa imizwa yokugcwala nokwenza ngcono impilo yamathumbu (,).

I-Quinoa iphezulu ku-fiber kunokudla okuningi okusanhlamvu okuphelele.

Inani le-GI le-quinoa liphansi kakhulu, futhi ukudla okuphansi kwe-glycemic kukhonjisiwe ukuvimbela ukudla ngokweqile nokunciphisa indlala (9,,).

I-Quinoa ayinayo i-gluten

Njenge-pseudocereal engenalo i-gluten, i-quinoa ilungele abantu abangabekezelelani noma abangazwani ne-gluten, njengalezo ezinesifo se-celiac (3).

Ucwaningo lukhombisa ukuthi ukusebenzisa i-quinoa ekudleni okungenayo i-gluten, esikhundleni sezinye izithako ezivamile ezingenayo i-gluten, kukhulisa kakhulu inani lezakhamzimba kanye ne-antioxidant ekudleni kwakho (, 61,).

Imikhiqizo esekwe kuQuinoa ibekezelelwa kahle ngakho-ke ingaba yindlela efanelekile kukolweni, kokubili ngendlela yayo yasekuqaleni nasemikhiqizweni efana nesinkwa noma ipasta ().

I-Quinoa inganciphisa i-cholesterol egazini, ushukela wegazi, kanye ne-triglycerides. Kuyinto yokwehlisa isisindo enobungane, engenayo i-gluten, futhi ikhonjisiwe ukuthi inyusa inani lezakhi kanye ne-antioxidant lokudla okungenayo i-gluten.

Imiphumela emibi

I-Quinoa ivame ukubekezelelwa kahle ngaphandle kwemiphumela emibi ebikiwe.

Ama-Phytates

Ngokufana nokunye okusanhlamvu nezinhlamvu eziningi, i-quinoa iqukethe ama-phytates.

Lokhu kunganciphisa ukumuncwa kwakho kwamaminerali njenge-iron ne-zinc (3).

Ama-oxalates

UQuinoa uyilungu le- I-Chenopodiaceae umndeni futhi ngaleyo ndlela ephezulu ngama-oxalates. Ezinye izinhlobo emndenini ofanayo yisipinashi kanye ne-beetroot (43).

Lokhu kudla kungasiza ekwakhiweni kwamatshe ezinso kubantu ababucayi ().

Le miphumela ingancishiswa ngokugeza nokufaka i-quinoa ngaphambi kokupheka.

I-Quinoa ivame ukubekezelelwa kahle kepha iqukethe ama-phytates nama-oxalates. Lokhu kunganciphisa ukumuncwa kwakho kwamaminerali futhi kube nomthelela ekwakhekeni kwamatshe ezinso kwabanye abantu.

Okubalulekile

I-Quinoa ipakisha izakhamzimba eziningi kunezinye izinhlamvu eziningi futhi iphakeme kakhulu ngamaphrotheni wekhwalithi.

Inothile ngamavithamini, amaminerali, kanye nezinhlanganisela zezitshalo, kanye nama-antioxidants.

I-Quinoa ayinayo i-gluten, ingasiza ukwehlisa amazinga kashukela egazini, futhi isize ekunciphiseni isisindo.

Uma ufuna ukwandisa okuqukethwe okunomsoco ekudleni kwakho, ukufaka okunye okusanhlamvu njengelayisi noma ukolweni nge-quinoa kungaba isiqalo esihle.