I-Quinoa Ebomvu: Ukudla okunomsoco, Izinzuzo, nokuthi Ungakupheka Kanjani

-Delile

• Yini i-quinoa ebomvu?
• Amaqiniso abomsoco we-quinoa obomvu
• Izinzuzo zezempilo ze-quinoa ebomvu
• Ucebile ngama-antioxidants
• Kungavikela ezifweni zenhliziyo
• Ifayibha ephezulu
• Inomsoco futhi ayinayo i-gluten
• Ungayifaka kanjani i-quinoa ebomvu ekudleni kwakho
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Idliwe iminyaka engaphezu kwengu-5 000, i-quinoa iyaqhubeka nokukhuphuka ekuthandweni namuhla ngenxa yephrofayili yayo ehlaba umxhwele yokudla okunempilo.

Iphezulu ku-fiber, amavithamini, amaminerali, kanye nama-antioxidants, futhi iwumthombo omuhle kakhulu wamaprotheni futhi awunalo igluten ngokwemvelo.

Noma, i-quinoa ingaphezu kokudla okunomsoco nje. Iza ngemibala ehlukahlukene, ngayinye inomehluko ocashile wokunambitheka, ukuthungwa, nokondleka.

I-quinoa ebomvu, ikakhulukazi, ingangeza umbala wombala ezitsheni zakho.

Le ndatshana ikutshela konke odinga ukukwazi mayelana ne-quinoa ebomvu, kufaka phakathi ukudla kwayo, izinzuzo zayo, kanye nokusetshenziswa kwayo kokupheka.

Yini i-quinoa ebomvu?

I-quinoa ebomvu ivela esitshalweni esiqhakazayo I-Chenopodium quinoa, okuyinto edabuka eNingizimu Melika.

Ebizwa nangokuthi i-Inca Red, bekungukukhetha kwamasosha e-Inca, abakholelwa ukuthi umbala obomvu ubanikeza amandla ngesikhathi sempi.

Imbewu ye-quinoa ebomvu engaphekiwe iyisicaba, imise okweqanda futhi iyavuthwa.

Uma seziphekiwe, ziyakhukhumala, zakhe izinhlaka ezincane ezifana nesimo somzala, bese ziqala ukuthungwa okushubile.

Yize ichazwe njengebomvu, lezi zinhlamvu kwesinye isikhathi zingaba nombala we-violet ().

Yize ithathwa njengokusanhlamvu okuphelele ngenxa yephrofayli yayo yokudla okunempilo, i-quinoa ibekwe ngobuchwepheshe njenge-pseudocereal, njengoba ingakhuli otshanini, njengokolweni, i-oats nebhali ().

Noma kunjalo, kulungiselelwe futhi kudliwe ngendlela efanayo nezinhlamvu zendabuko zokusanhlamvu.

I-quinoa ebomvu nayo ayinayo i-gluten ngokwemvelo, okwenza kube yisinqumo esihle kulabo abanesifo se-celiac noma ukuzwela kwe-gluten.

Ngokuyinhloko i-pseudocereal, i-quinoa ebomvu ayinayo i-gluten ngokwemvelo kodwa isenezinzuzo zokudla okunempilo okusanhlamvu okuphelele. Lapho iphekiwe, iyaqhuma futhi ibe nokuthungwa okungafuneki.

Amaqiniso abomsoco we-quinoa obomvu

Le mbewu yasendulo icebile ku-fiber, amaprotheni, namavithamini namaminerali amaningi abalulekile.

Ikakhulukazi, kungumthombo omuhle we-manganese, ithusi, i-phosphorus, ne-magnesium.

Inkomishi eyodwa (185 amagremu) we-quinoa ebomvu ephekiwe inikeza ():

• Amakholori: 222
• Amaprotheni: 8 amagremu
• AmaCarbs: 40 amagremu
• Umucu: 5 amagremu
• Ushukela: 2 amagremu
• Amafutha: 4 amagremu
• I-Manganese: U-51% we-Daily Value (DV)
• Yethusi: Ama-40% we-DV
• I-Phosphorus: Ama-40% we-DV
• Magnesium: Ama-28% we-DV
• Umlingiswa: U-19% we-DV
• Izinki: U-18% we-DV
• Insimbi: U-15% we-DV

Usayizi ofanayo wokuhlinzeka uphinde unikeze ngaphezu kwe-10% ye-DV ye-thiamine, i-riboflavin, ne-vitamin B6, konke okubalulekile ekusebenzeni kobuchopho obufanele kanye ne-metabolism ().

Ngokuphawulekayo, i-quinoa iphakeme kakhulu kunamaprotheni kunezinye izinhlamvu eziningi zokusanhlamvu, kufaka phakathi ukolweni, irayisi, nebhali (5).

Eqinisweni, kungenye yezinto ezimbalwa zokudla kwezitshalo eziqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile, kufaka phakathi i-lysine, okuswele kakhulu okusanhlamvu. Ngakho-ke, i-quinoa ebomvu ibhekwa njengeprotheyini ephelele (, 5,).

Uma kuqhathaniswa neminye imibala yale mbewu, i-quinoa ebomvu cishe inenani elifanayo lamakhalori nenani lamafutha, amaprotheni, ama-carbs, nama-micronutrients. Okukuhlukanisa ngukuhlanganiswa kwawo kwezinhlanganisela zezitshalo.

Ngokuqondile, i-quinoa ebomvu iqukethe ama-betalain, anezakhiwo ze-antioxidant futhi anomthwalo wokunikeza lokhu kuhlukahluka umbala wawo wesiginesha ().

I-quinoa ebomvu ithathwa njengeprotheyini ephelele, njengoba inikela ngawo wonke ama-amino acid ayisishiyagalolunye abalulekile. Futhi ungumthombo omuhle we-fiber, ama-antioxidants, kanye namaminerali amaningi.

Izinzuzo zezempilo ze-quinoa ebomvu

Ucwaningo lwamanje aluzange lubheke izinzuzo zezempilo ze-quinoa ebomvu ikakhulukazi. Noma kunjalo, izifundo ezahlukahlukene zihlolisise izinzuzo zezinto zayo, kanye ne-quinoa ngokujwayelekile.

Ucebile ngama-antioxidants

Kungakhathalekile ukuthi umbala unjani, i-quinoa iwumthombo omuhle wama-antioxidants, okuyizinto ezivikela noma ezinciphisa ukulimala kumaseli akho okubangelwa ama-radicals amahhala.

Ocwaningweni lwezakhi ze-antioxidant ezinemibala emine ye-quinoa - omhlophe, ophuzi, obomvu-violet, kanye nequinoa emnyama emnyama kutholakale ukuthi inomsebenzi ophakeme kakhulu we-antioxidant ().

Inothile ikakhulukazi ama-flavonoid, okuyizinhlanganisela zezitshalo ezinezakhi ze-antioxidant, anti-inflammatory, kanye ne-anticancer ().

Eqinisweni, olunye ucwaningo luthi i-quinoa ebomvu ephekwe inamazinga aphakeme kakhulu ama-polyphenols, ama-flavonoids, nomsebenzi jikelele we-antioxidant kune-quinoa ephuzi ephekiwe (8).

I-quinoa ebomvu iphakeme kakhulu ezinhlotsheni ezimbili zama-flavonoids ():

• Kaempferol. Le antioxidant inganciphisa ubungozi bezifo ezingalapheki, kufaka phakathi isifo senhliziyo nomdlavuza othile (,).
• I-Quercetin. Le antioxidant ingavikela ezimeni eziningi, ezibandakanya isifo sikaParkinson, isifo senhliziyo, i-osteoporosis, nezinhlobo ezithile zomdlavuza (11,,).

Ngokwengeziwe, i-quinoa ebomvu iqukethe ama-pigment ezitshalo anezakhiwo ze-antioxidant, kufaka phakathi i-betaxanthins (ephuzi) ne-betacyanins (i-violet), womabili lawa izinhlobo ze-betalains (14).

Ama-Betalains akhonjisiwe ukuthi anikela ngemiphumela enamandla ye-antioxidant ezifundweni ze-test-tube, evikela i-DNA ekulimaleni okwenziwe nge-oxidative nokunikeza izakhiwo ezinamandla zokwelapha isifo somdlavuza (, 14).

Kodwa-ke, izifundo zabantu ziyadingeka ukuqinisekisa le miphumela.

Kungavikela ezifweni zenhliziyo

Ama-betalains e-quinoa ebomvu nawo angadlala indima empilweni yezenhliziyo.

Kwesinye isifundo kumagundane anesifo sikashukela, kudla ama-91 no-182 amagremu we-betalain akhiphe ikhilogremu ngalinye (200 no-400 amagremu ngekg) yesisindo somzimba kwehle kakhulu i-triglycerides, kanye ne-cholesterol ephelele ne-LDL (embi), ngenkathi iphakamisa i-HDL (kuhle) cholesterol (14).

Yize ucwaningo ngama-beetroots, nawo aphezulu kuma-betalains, akhombisa imiphumela efanayo, le miphumela ayikacwaningwa kubantu ().

I-quinoa ebomvu nayo ingazuzisa impilo yenhliziyo ngoba ibhekwa njengokusanhlamvu okuphelele.

Izifundo eziningi zabantu abaningi zihlobanisa ukusetshenziswa kokusanhlamvu okuphelele nengcuphe encishisiwe yesifo senhliziyo, umdlavuza, ukukhuluphala nokufa kuzo zonke izimbangela (,,,).

Ifayibha ephezulu

I-quinoa ebomvu inefayibha eningi, inenkomishi eyodwa nje (185 amagremu) wembewu ephekiwe enikela ngama-24% we-DV.

Ukudla okuphezulu kwe-fiber kuxhunyaniswe nokwehla kwengozi yesifo senhliziyo, izinhlobo eziningana zomdlavuza, uhlobo lwesifo sikashukela sohlobo 2, ukukhuluphala ngokweqile, nokufa kuzo zonke izimbangela (,,).

I-quinoa ebomvu iqukethe zombili izintambo ezingenakunyibilika nezincibilikayo, zombili ezinikela ngezinzuzo ezihlukile.

I-fiber encibilikayo ithatha amanzi futhi iphenduke into efana ne-gel ngesikhathi sokugaya. Ngenxa yalokhu, kungakhuphula imizwa yokugcwala. Kungaphinde kuthuthukise impilo yenhliziyo ngokwehlisa inani eliphelele nelama-LDL (amabi) ama-cholesterol (,).

Ngenkathi i-fiber encibilikayo ithanda ukunakwa kakhulu, i-fiber engancibiliki ibalulekile futhi, ngoba ingasiza ekugcineni impilo enhle yamathumbu futhi ibambe iqhaza ekuvimbeleni uhlobo lwesifo sikashukela sohlobo 2).

Eqinisweni, ukubuyekezwa okukodwa kutholile ukuthi ukudla okunesibalo esingenayo insoluble kuhlotshaniswa nengozi enciphe kakhulu yohlobo lwesifo sikashukela sohlobo 2 ().

Inomsoco futhi ayinayo i-gluten

Njenge-pseudocereal, i-quinoa ebomvu ayinayo i-gluten, evame ukutholakala ezinhlamvini zendabuko ezinjengokolweni, i-rye nebhali.

Ngakho-ke, kuyindlela enhle kubantu abanesifo se-celiac noma ukungabekezelelani kwe-gluten.

Ngenkathi ukugwema i-gluten kudingekile kwabanye abantu, izifundo zesikhathi eside zokuhlola zibonisa ukuthi ukudla okungenayo i-gluten kuvame ukunganeli ku-fiber nakwezinye amavithamini namaminerali, kufaka phakathi i-folate, i-zinc, i-magnesium, nethusi (,).

Njengoba kunikezwe ukuthi i-quinoa ingumthombo omuhle we-fiber futhi lawa amaminerali, ukuyifaka ekudleni kwakho kungakuthuthukisa kakhulu ukudla kwakho okunomsoco uma ulandela ukudla okungenayo i-gluten ().

Ngokwengeziwe, ucwaningo lukhombisa ukuthi ukudla isikhathi eside okungenama-gluten kungakhuphula ubungozi besifo senhliziyo ngenxa yokwanda kwama-triglycerides, kanye nengqikithi kanye ne-LDL (bad) cholesterol (,).

Kodwa-ke, ucwaningo kubantu abadala abayi-110,017 luphawule ukuthi ukudla okungenalo igluten okwanele ezinhlamvini eziphelele akuhlobene nengozi eyengeziwe yesifo senhliziyo ().

I-quinoa ebomvu iphezulu kuma-antioxidants kunezinye izinhlobo eziningi ze-quinoa. Futhi inefayibha ephezulu, ingavikela izifo zenhliziyo, futhi ingathuthukisa ikhwalithi yezakhamzimba yokudla okungenayo i-gluten.

Ungayifaka kanjani i-quinoa ebomvu ekudleni kwakho

I-quinoa ebomvu inokunambitheka okunamandla, okunomsoco uma kuqhathaniswa nezinhlobonhlobo ezimhlophe ezivame kakhulu. Kungathatha futhi imizuzu embalwa ukupheka futhi kuholele ekuthungeni kwe-heartier, chewier.

Ngoba ibamba ukuthungwa kwayo kungconywana kune-quinoa emhlophe, kuyisinqumo esihle samasaladi okusanhlamvu.

Ezinye izindlela zokufaka i-quinoa ebomvu ekudleni kwakho zifaka:

• ukuyisebenzisa esikhundleni selayisi ku-pilaf
• ukuyiphonsa ngemifino yokuwa kanye ne-maple vinaigrette ngesidlo sasohlangothini sonyaka
• ukwenza iphalishi lasekuseni ngokulilisa ngobisi nesinamoni
• ukuyifaka kuma-casseroles esikhundleni selayisi
• ukufafaza kumasaladi wokuthungwa okwengeziwe namaprotheni

Njengezinye izinhlobo ze-quinoa, qiniseka ukuthi ugeza i-quinoa ebomvu ngaphambi kokuyisebenzisa ukususa ingubo yangaphandle ebabayo, eyaziwa nangokuthi ama-saponins ().

Ukwengeza, ukuhlanza kungasiza ekunciphiseni izinhlanganisela zezitshalo ezibizwa ngokuthi ama-phytates nama-oxalates. Lezi zinto zingabopha amaminerali athile, kwenze kube nzima ngomzimba wakho ukuwamunca (,).

I-quinoa ebomvu ilungiselelwe ngokufana nezinye izinhlobo. Mane nje uyibilise kuketshezi ngesilinganiso esingu-2: 1 ngevolumu, nezinkomishi ezi-2 (473 ml) zoketshezi kuyo yonke inkomishi engu-1 (170 amagremu) we-quinoa eluhlaza.

I-quinoa ebomvu i-heartier futhi inomsoco kunezinhlobonhlobo ezimhlophe. Njengezinye izinhlobo ze-quinoa, iyahlukahluka futhi ingashintshelwa kwamanye okusanhlamvu okuphelele kuzindlela zakho zokupheka ozithandayo.

Okubalulekile

I-quinoa ebomvu icebile ngamaprotheni, i-fiber, namavithamini namaminerali amaningi abalulekile.

Futhi, iphezulu kuma-antioxidants kunezinye izinhlobo ze-quinoa, ezingasiza impilo yenhliziyo.

Njenge-pseudocereal engenalo i-gluten, ingaphinde ithuthukise ikhwalithi yomsoco jikelele yokudla okungenalutho kwe-gluten.

Noma kunjalo, akudingeki ukuthi ungabi nayo i-gluten ukuze uthokozele umbala wayo obomvu okhazimulayo, ukuthungwa okuhlafunayo nokunambitheka kwamantongomane.

Uma ufuna ukwengeza okuhlukahlukene nopop wombala esidlweni sakho esilandelayo, ungathenga i-quinoa ebomvu endaweni yangakini noma ku-inthanethi.