Kungani iQuinoa ilungele isifo sikashukela?

-Delile

• Yini eyenza i-quinoa ikhetheke?
• Ngabe i-quinoa ingakusiza ukuphatha ushukela wegazi lakho?
• Ungayilungisa kanjani i-quinoa
• Ukuthatha

IQuinoa 101

I-Quinoa (ebizwa nge-KEEN-wah) isanda kuduma e-United States njengendawo yokudla okunamandla. Uma kuqhathaniswa nezinye izinhlamvu eziningi, i-quinoa inokuningi:

• amaprotheni
• ama-antioxidants
• amaminerali
• ifayibha

Futhi ayinayo i-gluten. Lokhu kuyenza ibe ngenye indlela enempilo kubantu abazwela ngamanoni atholakala kukolweni.

Ubufakazi buphakamisa nokuthi ukudla i-quinoa eningi kungasiza abantu abanesifo sikashukela ukuphatha amazinga kashukela egazini futhi mhlawumbe nokuvikela ezinye izimo.

Ungazidla i-quinoa uqobo noma ufake i-quinoa kuzindlela zokupheka ezibiza ezinye izinhlamvu.

Yini eyenza i-quinoa ikhetheke?

Yize ingahle ibe yintsha ezitolo ezinkulu, i-quinoa ibilokhu iyingxenye enkulu yokudla kwaseNingizimu Melika iminyaka eminingi. Kusuka kumaInca, abiza iquinoa ngokuthi “umama wazo zonke izinhlamvu.” Ikhula ezintabeni i-Andes futhi iyakwazi ukusinda ezimeni ezinzima.

Ngenkathi idliwa njengokusanhlamvu, i-quinoa empeleni iyimbewu. Kunezinhlobo ezingaphezu kuka-120. Ethengiswa kakhulu futhi athengiswa kakhulu ama-quinoa amhlophe, abomvu namnyama.

Kule minyaka engamashumi amathathu edlule kuphela lapho abacwaningi sebeqale ukuthola izinzuzo zayo zezempilo.

Ngenxa yokuqukethwe kwayo kwe-fiber ephezulu namaprotheni, i-quinoa ikwenza uzizwe ugcwele isikhathi eside. Kunesizathu futhi sokukholelwa ukuthi kungasiza ukwehlisa ingozi yakho yengcindezi ephezulu yegazi kanye ne-cholesterol ephezulu, yize kudingeka olunye ucwaningo.

Ngabe i-quinoa ingakusiza ukuphatha ushukela wegazi lakho?

Ingxenye yokuphila nesifo sikashukela ukuphatha indlela odla ngayo ukusiza ukulawula ushukela wegazi lakho. Ukudla okuphezulu enkombeni ye-glycemic kuhlotshaniswa nokubanga ama-spikes kashukela egazini.

Izinhlelo zokudla okunempilo zabantu abanesifo sikashukela zivame ukugxila ekukhetheni ukudla okulinganiswe kumaphakathi kuya phansi kunkomba ye-glycemic. Inkomba ye-glycemic engama-55 noma ngezansi ibhekwa njengephansi.

I-Quinoa inenkomba ye-glycemic ezungeze ama-53, okusho ukuthi ngeke ibangele njenge-spike emangalisayo kushukela wegazi. Lokhu kungenxa yokuthi iqukethe i-fiber kanye namaprotheni, womabili lawo enza inqubo yokugayeka inciphise.

Izinhlamvu eziningi azinawo wonke ama-amino acid adingekayo ukwenza amaprotheni. Kodwa-ke, i-quinoa iqukethe wonke ama-amino acid abalulekile, okwenza kube yiprotheni ephelele.

Okuqukethwe kwe-fiber kokudla ku-quinoa nakho kuphakeme kunokuqukethwe kwezinye izinhlamvu eziningi. Lokhu kusho ukuthi i-quinoa ingaba lusizo ikakhulukazi kubantu abanesifo sikashukela, ngoba i-fiber namaprotheni kubhekwa njengokubalulekile ekugcineni ushukela wegazi ulawulwa.

Ukuphatha ukudla okuphelele kwe-carbohydrate ngesidlo ngasinye kubaluleke kakhulu ekulawuleni ushukela wegazi. Inkomishi eyodwa (189 amagremu) yequinoa ephekiwe iqukethe cishe amagremu angama-40 ama-carbohydrate.

Ucwaningo olulodwa olushicilelwe ku-show lubonise ukuthi kungenzeka yini ukuthi kudliwe izinhlamvu ze-Andean zasePeru, kufaka phakathi i-quinoa, ukusiza ukuphatha uhlobo lwesifo sikashukela sohlobo lwe-2 kanye nomfutho wegazi ophakeme ohambisana nakho.

Ungayilungisa kanjani i-quinoa

I-American Diabetes Association incoma ukukha okusanhlamvu ngenani eliphakeme kakhulu lokudla okunempilo kokuhlinzekwa kwakho kwe-carbohydrate. I-Quinoa inketho enhle.

Ukusebenza kwakho kwansuku zonke noma kweviki kungaxhomeka ekutheni usebenzisa indlela yepuleti, inkomba ye-glycemic, noma uhlelo lokubala lokushintshanisa noma lwegramu ukugcina ithrekhi yokudla. Ngokuvamile, inkomishi ye-1/3 ye-quinoa ephekiwe ibalwa njenge-carbohydrate eyodwa ekhonzayo, noma cishe u-15 amagremu we-carbohydrate. Uma ungaqiniseki ukuthi i-quinoa izongena kanjani ohlelweni lwakho lokudla, ingcweti yokudla ingasiza.

Njengamanye amabele amaningi, i-quinoa ingathengwa ezitsheni ezihlanganisiwe noma emigqonyeni eminingi. Ngokwemvelo ikhula ngengubo ebabayo ukudikibala izinambuzane. Izinhlobo eziningi ezithengiswa ezitolo zokudla ziye zahlanzwa ukuze kususwe ukunambitheka okumunyu. Ukugeza ngokushesha ekhaya ngamanzi abandayo kanye nesisefo kungasusa noma yiziphi izinsalela ezisele.

Uma ungenza irayisi, ungalungisa i-quinoa. Vele uyihlanganise namanzi, ubilise, bese ugoqoza. Linda imizuzu eyi-10-15 ukuze ibe luhlaza. Ungabona ukuthi kwenziwa lapho indandatho emhlophe emhlophe ihlukana nokusanhlamvu.

Ungayenza futhi kumpheki welayisi, okuyindlela esheshayo nelula yokulungisa okusanhlamvu.

I-Quinoa ine-flavour encane. Lokhu kungenziwa kuqine ngokuwosa ngokuwomile ngaphambi kokupheka. Uma usuyiphekile, zama ukungeza:

• izithelo
• amantongomane
• imifino
• izinongo

Kunezindlela zokupheka eziningi ze-quinoa ezinempilo ezisukela ekudleni kwasekuseni kuye ezifundweni eziyinhloko. Lokhu kufaka phakathi:

• ipasta
• izinkwa
• amamiksi okudla okulula

Ukuthatha

I-Quinoa uhlamvu lwakudala oluthola ukuthandwa ekudleni kwanamuhla. Kuphakeme kuwo womabili amaprotheni nefayibha, okwenza kube ukwengeza okunempilo ekudleni kwakho.

Ucwaningo lukhombisa ukuthi kungakusiza futhi ukulawula ushukela wegazi ne-cholesterol yakho. Izindlela zokupheka eziningi eziwusizo ezisebenzisa i-quinoa ziyatholakala. Kuhle nganoma yisiphi isikhathi sosuku, ngakho-ke jabulela noma kunini lapho ufuna khona!