I-Amaranth: Ingqolowa yamandulo eneziBonelelo zezeMpilo

Umxholo

• Yintoni i-Amaranth?
• I-Amaranth Inesondlo kakhulu
• Iqulethe ii-Antioxidants
• Ukutya i-Amaranth kunokunciphisa ukuvuvukala
• I-Amaranth ngoMeyi weCholesterol esezantsi
• Inokunceda Ukuphulukana Nobunzima
• I-Amaranth ngokwendalo ayiSimahla
• Uyisebenzisa njani i-Amaranth
• Umgca osezantsi

Nangona i-amaranth isandula ukufumana ukuthandwa njengokutya kwezempilo, le ngqolowa yakudala ibisisitya sokutya kwiindawo ezithile zehlabathi kangangeenkulungwane.

Ineprofayili enesondlo kwaye inxulunyaniswa nenani lezibonelelo zempilo ezinomdla.

Yintoni i-Amaranth?

I-Amaranth liqela leentlobo zeenkozo ezingaphezu kwama-60 eziye zalinywa malunga neminyaka engama-8,000.

Ezi ngqolowa zazikhe zathathwa njengokutya okutyayo kwimpucuko yeInca, iMaya kunye neAztec.

I-Amaranth ihlelwa njenge-pseudocereal, okuthetha ukuba ayingobuchwephesha bokutya okuziinkozo njengengqolowa okanye i-oats, kodwa ikwabelana ngeseti yokuthelekiswa kwezondlo kwaye isetyenziswa ngeendlela ezifanayo. I-flavour yayo yomhlaba, i-nutty isebenza kakuhle kwiitya ezahlukeneyo ().

Ngaphandle kokuba ubhetyebhetye ngendlela emangalisayo, le ngqolowa inesondlo ayina-gluten kwaye ityebile kwiiprotheyini, ifayibha, imicronutrients kunye nee-antioxidants.

Isishwankathelo I-Amaranth liqela eliguqukayo nelinesondlo leenkozo ezilinyelwe amawaka eminyaka.

I-Amaranth Inesondlo kakhulu

Le ngqolowa yakudala ityebile kwifayibha kunye neeproteni, kunye nezinto ezininzi ezibalulekileyo kwimicronutrients.

Ngokukodwa, i-amaranth ngumthombo olungileyo wemanganizi, nemagniziyam, iphosphorus kunye nentsimbi.

Ikomityi enye (246 gram) ye-amaranth ephekiweyo inezakha mzimba zilandelayo (2):

• Iikhalori: 251
• Iprotheni: 9.3 iigrem
• IiCarbs: Iigrama ezingama-46
• Amafutha: 5.2 iigram
• Imanganizi: I-105% ye-RDI
• Magnesium: I-40% ye-RDI
• Iphosphorus: Iipesenti ezingama-36 ze-RDI
• Intsimbi: I-29% ye-RDI
• Selenium: I-19% ye-RDI
• Ibhrasi: I-18% ye-RDI

I-Amaranth ipakishwe nge manganese, igqitha iimfuno zakho zemihla ngemihla zezakhamzimba kwinkonzo enye. Imanganizi ibaluleke ngokukodwa ekusebenzeni kwengqondo kwaye ikholelwa ekubeni iyakhusela kwiimeko ezithile ze-neurological ().

Kukwacebile ngemagniziyam, isinongo esibalulekileyo esibandakanyeka ekuphenduleni phantse okungama-300 emzimbeni, kubandakanya ukwenziwa kweDNA nokwenziwa kwemisipha ().

Ngaphezulu, i-amaranth iphezulu kwi-phosphorus, izimbiwa ezibalulekileyo kwimpilo yethambo. Ikwacebile ngentsimbi, enceda umzimba wakho ukuvelisa igazi (,).

Isishwankathelo I-Amaranth ngumthombo olungileyo wefayibha, iiprotein, i-manganese, i-magnesium, i-phosphorus kunye ne-iron, kunye nezinye i-micronutrients ezibalulekileyo.

Iqulethe ii-Antioxidants

I-Antioxidants yenzeka ngokwendalo iikhompawundi ezinceda ukukhusela ngokuchasene neeradicals eziyingozi emzimbeni. Iiradicals zasimahla zinokubangela ukonakala kweeseli kunye negalelo kuphuhliso lwesifo esinganyangekiyo ().

I-Amaranth ngumthombo olungileyo wokukhuthaza impilo-ntle kwi-antioxidants.

Olunye uphononongo luxele ukuba i-amaranth iphezulu kakhulu kwii-phenolic acid, ezizizityalo ezisebenza njenge-antioxidants. Oku kubandakanya i-asidi ye-gallic, iphe-hydroxybenzoic acid kunye ne-vanillic acid, zonke ezinokunceda ukukhusela kwizifo ezifana nesifo sentliziyo kunye nomhlaza (,).

Kwisifundo esinye se-rat, i-amaranth ifunyenwe yonyusa imisebenzi yee-antioxidants ezithile kwaye ikunceda ukukhusela isibindi ngokuchasene notywala ().

Umxholo we-Antioxidant uphezulu kwi-amaranth eluhlaza, kwaye uphononongo lufumanise ukuba ukufunxa kunye nokulungisa kunganciphisa ukusebenza kwe-antioxidant (,).

Izifundo ezongezelelweyo ziyafuneka ukumisela indlela ii-antioxidants kwi-amaranth ezinokuthi zibachaphazele ngayo abantu.

Isishwankathelo I-Amaranth iphezulu kwii-antioxidants ezininzi, ezinjenge-gallic acid, iphe-hydroxybenzoic acid kunye ne-vanillic acid, enokunceda ukukhusela kwizifo.

Ukutya i-Amaranth kunokunciphisa ukuvuvukala

Ukudumba yindlela yesiqhelo yokuzikhusela komzimba eyenzelwe ukukhusela umzimba ekonzakaleni kunye nosulelo.

Nangona kunjalo, ukudumba okungapheliyo kunokuba negalelo kwizifo ezinganyangekiyo kwaye kunxulunyaniswa neemeko ezinje ngomhlaza, isifo seswekile kunye nokuphazamiseka komzimba ().

Izifundo ezininzi ziye zafumanisa ukuba i-amaranth inokuba nefuthe elichasayo emzimbeni.

Kwisifundo esinye se-tube-test, i-amaranth yafunyanwa ukunciphisa amanqaku amaninzi okuvuvukala ().

Kwangokunjalo, uphononongo lwesilwanyana lubonise ukuba i-amaranth incedisile ekuthinteleni ukuveliswa kwe-immunoglobulin E, uhlobo lwesifo esichaphazela ukubola ().

Nangona kunjalo, uphando oluthe kratya luyafuneka ukulinganisa iziphumo ezinokubakho zokulwa nokudumba kwe-amaranth ebantwini.

Isishwankathelo Izifundo zezilwanyana kunye neetyhubhu zovavanyo zibonisa ukuba i-amaranth inokuba nefuthe elichasayo emzimbeni.

I-Amaranth ngoMeyi weCholesterol esezantsi

Ikholesterol yinto efana namafutha efumaneka kuwo wonke umzimba. I-cholesterol eninzi inokwakha egazini kwaye ibangele ukuba imithambo inciphise.

Into enomdla kukuba, ezinye izifundo zezilwanyana zifumanise ukuba i-amaranth inezinto ezinciphisa i-cholesterol.

Olunye uphononongo kwiihamsters lubonise ukuba ioyile ye-amaranth yehle iyonke kwaye "imbi" i-cholesterol ye-LDL nge-15% kunye ne-22%, ngokwahlukeneyo. Ngapha koko, ukutya okuziinkozo kwe-amaranth kunciphise i-cholesterol "embi" ye-LDL ngelixa isonyusa "intle" i-cholesterol ye-HDL ().

Ukongeza, uphononongo lweenkukhu luxele ukuba ukutya okuqukethe i-amaranth kunciphise i-cholesterol iyonke ukuya kuthi ga kwi-30% kunye ne-cholesterol "embi" ye-LDL ukuya kuthi ga kwi-70% ().

Ngaphandle kwezi ziphumo zithembisayo, uphando olongezelelweyo luyafuneka ukuqonda ukuba i-amaranth inokuwachaphazela njani amanqanaba e-cholesterol ebantwini.

Isishwankathelo Olunye uphononongo lwezilwanyana lubonisa ukuba i-amaranth inokunceda ukunciphisa amanqanaba e-cholesterol epheleleyo kunye "embi" yeLDL.

Inokunceda Ukuphulukana Nobunzima

Ukuba ujonge ukulahla iiponti ezimbalwa, unokufuna ukuqaphela ukongeza i-amaranth kwisidlo sakho.

I-Amaranth iphezulu kwiiprotheyini kunye nefayibha, zombini ezinokunceda kwimizamo yokunciphisa umzimba.

Kwisifundo esinye esincinci, isidlo sakusasa esineprotein ephezulu kwafunyanwa ukunciphisa amanqanaba e-ghrelin, ihomoni ekhuthaza indlala ().

Olunye uphononongo kubantu abali-19 lubonise ukuba ukutya okuneprotein ephezulu kunxulunyaniswa nokunciphisa ukutya kunye nokutya ikhalori ().

Okwangoku, ifayibha kwi-amaranth inokuhamba kancinci ngephecana lesisu elingagxothwanga, inceda ukukhuthaza iimvakalelo zokugcwala.

Olunye uphononongo lwalandela abafazi abangama-252 iinyanga ezingama-20 kwaye bafumanisa ukuba ukonyuka kokutya ifayibha kunxulunyaniswa nomngcipheko omncinci wokufumana ubunzima kunye namafutha omzimba ().

Okwangoku, uphando oluthe kratya luyafuneka ukujonga iziphumo ze-amaranth ekulahlekeni kwesisindo.

Ukwandisa ukunciphisa umzimba, qiniseka ukuba ubhangqa i-amaranth kunye nokutya okunempilo ngokubanzi kunye nendlela yokuphila esebenzayo.

Isishwankathelo I-Amaranth iphezulu kwiiprotheyini kunye nefayibha, zombini ezinokunceda ukunciphisa ukutya kunye nokwandisa ukunciphisa umzimba.

I-Amaranth ngokwendalo ayiSimahla

I-Gluten luhlobo lweprotheni olufumaneka kwiingqolowa ezifana nengqolowa, irhasi, isipelingi kunye nerye.

Kulabo abanesifo se-celiac, ukutya i-gluten kubangela ukuphendula komzimba emzimbeni, kubangele ukonakala kunye nokudumba kwindawo yokugaya ukutya ().

Abo banobuntununtunu be-gluten nabo banokuba neempawu ezimbi, kubandakanya urhudo, ukuqunjelwa kunye negesi ().

Ngelixa uninzi lweenkozo ezisetyenziswa ngokuxhaphakileyo ziqulathe i-gluten, i-amaranth ngokwendalo ayina-gluten kwaye inokonwatyelwa ngabo bakukutya okungenambeko.

Ezinye iinkozo ezingenagluteni ngokwendalo zibandakanya amazimba, iquinoa, amazimba, ihabile, ibuckwheat kunye nerayisi emdaka.

Isishwankathelo I-Amaranth sisondlo esingenasondlo, esingenayo i-gluten esisongezo esifanelekileyo sokutya kwabo banesifo se-celiac okanye uvakalelo lwe-gluten.

Uyisebenzisa njani i-Amaranth

I-Amaranth ilula ukuyilungisa kwaye ingasetyenziswa kwizitya ezahlukeneyo.

Ngaphambi kokupheka i-amaranth, ungayihluma ngokuyifaka emanzini kwaye uvumele iinkozo ukuba zihlume kangangeentsuku ezintathu.

Ukuhluma kwenza iinkozo kube lula ukuzicola nokwaphula izinto ezingafunekiyo, ezinokuthintela ukufunxwa kwezimbiwa ().

Ukupheka i-amaranth, hlanganisa amanzi kunye ne-amaranth kwi-3: 1 ratio. Yifudumeze ide ifike emathunjini, emva koko unciphise ubushushu kwaye ubuyeke malunga nemizuzu engama-20, de kube kufakwe amanzi.

Nazi iindlela ezimbalwa ezilula zokonwabela le ngqolowa isondlo:

• Yongeza i-amaranth kwii-smoothies ukonyusa umxholo wefayibha kunye neeproteni
• Yisebenzise kwizitya endaweni yepasta, irayisi okanye umzala
• Hlanganisa kwiisobho okanye kwi-stews ukuze ungeze ubukhulu
• Yenze ikheyisi yesidlo sakusasa ngokushukumisa iziqhamo, amandongomane okanye isinamon

Isishwankathelo I-Amaranth inokuhluma ukuphucula ukutya kunye nokufunxa kwezimbiwa. I-amaranth ephekiweyo inokusetyenziswa kwizitya ezahlukeneyo.

Umgca osezantsi

I-Amaranth sisondlo esingena sondlo, esingena gluten esibonelela ngefayibha eninzi, iprotein kunye nee-micronutrients.

Ikwanxulunyaniswa nenani lezibonelelo zezempilo, kubandakanya ukuncipha kokudumba, amanqanaba asezantsi e-cholesterol kunye nokunyuka kobunzima.

Eyona nto ilunge kakhulu, le ngqolowa kulula ukuyilungisa kwaye inokongezwa kwiitya ezahlukeneyo, isenza ukuba songezwe ngokugqibeleleyo kukutya kwakho.