I-Quinoa 101: Amanqaku esondlo kunye neziBonelelo zezeMpilo

Umxholo

• Iinyani ngesondlo
• IiCarbs
• Ifayibha
• Iiproteni
• Amafutha
• Iivithamini kunye neeminerals
• Olunye uhlobo lwezityalo
• Izibonelelo zezempilo zequinoa
• Amanqanaba eswekile esezantsi egazi
• Ngamana unokunceda ukunciphisa umzimba
• Iquinoa i-gluten-free
• Iziphumo ezibi
• Iingqungquthela
• Amagqabantshintshi
• Umgca wezantsi

IQuinoa yimbewu yesityalo esaziwa ngokwenzululwazi njenge I-Chenopodium quinoa.

Iphezulu kwizakha mzimba kunenkoliso yeenkozo kwaye ihlala ithengiswa njenge "superfood" (1,).

Nangona iquinoa (ebizwa KEEN-wah) ilungiselelwe kwaye ityiwe njengengqolowa yesiriyeli, yahlulwahlulwa njenge-pseudocereal, njengoko ingakhuli engceni njengengqolowa, ihabile, kunye nerayisi.

Iquinoa ine-crunchy texture kunye ne-nutty flavour. Ikwanayo ne-gluten-free kwaye ke inokonwatyiswa ngabantu abanolwazelelelo nge-gluten okanye ingqolowa.

Imbewu yeQuinoa icabalele, ime okweqanda, kwaye ihlala ityheli ngombala, nangona umbala ungasuka kumbala upinki uye kumnyama. Isongo sayo singahluka ukusuka kubukrakra ukuya kubumnandi ().

Ihlala ibilisiwe kwaye ifakwe kwiisaladi, isetyenziselwa ukujija isuphu, okanye ityiwe njengesitya esecaleni okanye isidudu sakusasa.

Iimbewu zinokuhluma, zicolwe, kwaye zisetyenziswe njengomgubo okanye zivele njengepopcorn. Iquinoa kukutya okubalaseleyo kwiintsana (, 3).

IZizwe eziManyeneyo zabhengeza u-2013 "Unyaka wehlabathi weQuinoa" ngenxa yembewu enokubakho yokufaka igalelo kukhuseleko lokutya kwihlabathi liphela (4).

Nangona iquinoa ngobuchwephesha ingeyiyo ingqolowa, isathathelwa ingqalelo njengokutya okuziinkozo okupheleleyo.

Eli nqaku likuxelela yonke into ofuna ukuyifumana malunga nequinoa.

Iinyani ngesondlo

Iquinoa ephekiweyo ine-71.6% yamanzi, i-21.3% ye-carbohydrate, i-4.4% yeeprotheyini kunye ne-1.92% yeoyile.

Ikomityi enye (i-185 gram) yequinoa ephekiweyo ineekhalori ezingama-222.

Inyaniso yesondlo yee-ounces eziyi-3.5 (100 grams) zequinoa eziphekiweyo zezi ():

• Iikhalori: 120
• Amanzi: 72%
• Iiprotheni: 4.4 iigrem
• IiCarbs: 21.3 gram
• Iswekile: 0.9 iigrem
• Ifayibha: 2.8 iigrem
• Amafutha: 1.9 iigrem

IiCarbs

IiCarbs zenza ama-21% equinoa ephekiweyo, ethelekiswa nerhasi nerayisi.

Phantse iipesenti ezingama-83 zeecarbs ziyi-starch. Zonke ezinye ziqulathe ikakhulu ifayibha, kunye nesixa esincinci seswekile (4%), njenge-maltose, galactose, kunye ne-ribose (,).

I-Quinoa ine-index ye-glycemic index (GI) esezantsi ye-53, oko kuthetha ukuba akufuneki ibangele ispike esikhawulezayo kwiswekile yegazi (7).

I-GI linyathelo lokukhawuleza kwenqanaba leswekile yegazi emva kokutya. Ukutya okuphezulu-glycemic kunxulunyaniswa nokutyeba kunye nezifo ezahlukeneyo (,).

Ifayibha

Iquinoa ephekiweyo ingumthombo olungileyo wefayibha, ibetha irayisi emdaka nombona omthubi (10).

Iifibers zenza i-10% yesisindo esomileyo sequinoa ephekiweyo, i-80-90% yazo yimicu engafakwanga njenge-cellulose (10).

Iintsinga ezingenakunyibilika zinxulunyaniswe nomngcipheko wesifo seswekile (,,).

Kwaye ezinye zefayibha ezingenakunyibilika zinokuvundiswa emathunjini akho njengemicu esinyibilikayo, ukondla iintsholongwane zakho ezinobungane kunye nokukhuthaza impilo engcono (,).

I-Quinoa ikwabonelela ngesitatshi esinganyangekiyo, esondla iintsholongwane eziluncedo emathunjini akho, ukukhuthaza ukwenziwa kwee-acids ezinamafutha amancinci (ii-SCFAs), ukuphucula impilo yamathumbu, kunye nokusika umngcipheko wesifo (,).

Iiproteni

Ii-amino acids zizitena zokwakha zeeproteni, kwaye iiproteni zizibhloko zokwakha zazo zonke izicwili emzimbeni wakho.

Ezinye ii-amino acid zithathwa njengezibalulekileyo, njengoko umzimba wakho ungakwazi ukuzivelisa, oko kwenza ukuba kufuneke ukuba uzifumane ekutyeni okutyayo.

Ngobunzima obomileyo, iquinoa ibonelela nge-16% yeeprotein, ephezulu kunezona zinkozo zininzi, ezifana nerhasi, irayisi, kunye nombona (3,,).

Iquinoa ithathwa njengomthombo opheleleyo weeprotheyini, oko kuthetha ukuba inika zonke i-amino acid ezilithoba (,, 19).

Iphakame ngokukodwa kwi-amino acid lysine, edla ngokusilela kwizityalo. Ikwacebile kwi-methionine kunye ne-histidine, iyenza ibe ngumthombo ogqwesileyo weprotein esekwe kwizityalo (1,, 3).

Umgangatho weprotein wequinoa uthelekiswa ne-casein, iproteni ekumgangatho ophezulu kwiimveliso zobisi (3, 19, 20, 21,,).

I-Quinoa i-gluten-free kwaye ke ilungele abantu abanolwazelelelo okanye i-aleji kwi-gluten.

Amafutha

I-ounce ye-3.5 (i-100-gram) yokukhonza i-quinoa ephekiweyo ibonelela malunga ne-2 gram yamafutha.

Ngokufana nezinye iinkozo, i-quinoa fat ikakhulu yenziwe nge-palmitic acid, oleic acid, kunye ne-linoleic acid (21, 24, 25).

IiCarbs ezikwiquinoa ziqulathe ubukhulu becala isitatshi, iifayibha ezingenakunyibilika, kunye nexabiso elincinci leswekile kunye nesitatshi esinganyangekiyo. Le ngqolowa ithathwa njengeprotein epheleleyo kwaye ibonelela nge-2 gram yamafutha nge-ounces eziyi-3.5 (100 grams).

Iivithamini kunye neeminerals

I-Quinoa ngumthombo olungileyo we-antioxidants kunye neeminerals, ukubonelela nge-magnesium, i-iron, i-fiber kunye ne-zinc ngaphezulu kweenkozo ezininzi eziqhelekileyo (3, 26, 27).

Nazi iivithamini eziphambili kunye neeminerals kwiquinoa:

• Manganese. Ifunyenwe kumanani aphezulu kwiingqolowa ezipheleleyo, lo mkhondo wamaminerali ubalulekile kwimetabolism, ukukhula, kunye nophuhliso ().
• Iphosphorus. Ihlala ifumaneka kukutya okune-protein, le minerali ibalulekile kwimpilo yethambo kunye nokugcinwa kwezicubu zomzimba ezahlukeneyo ().
• Ubhedu. Izimbiwa ezihlala zinqongophele kukutya kwaseNtshona, ubhedu lubalulekile kwimpilo yentliziyo ().
• Umntu. Enye yeevithamini ze-B, ifreyim ibalulekile ekusebenzeni kweseli kunye nokukhula kwethishu kwaye kuthathelwa ingqalelo kubaluleke kakhulu kubafazi abakhulelweyo (,).
• Intsimbi. Le minerali ibalulekileyo yenza imisebenzi emininzi emzimbeni wakho, njengokuhambisa ioksijini kwiiseli ezibomvu zegazi.
• Magnesium. Kubalulekile kwiinkqubo ezininzi emzimbeni wakho, i-magnesium ihlala isilela kukutya kwaseNtshona ().
• Izinki. Le minerali ibalulekile kwimpilo iyonke kwaye ithatha inxaxheba kwiimpendulo ezininzi zamachiza emzimbeni wakho ().

Iquinoa ngumthombo olungileyo weeminerali, kubandakanya i-manganese, i-phosphorus, ithusi, i-folate, i-iron, i-magnesium kunye ne-zinc.

Olunye uhlobo lwezityalo

Iquinoa iqulethe izinto ezininzi ezivelisa igalelo kwincasa yayo nakwimpembelelo yezempilo. Ziquka:

• ISaponin. Ezi zityalo glycosides zikhusela imbewu yequinoa ngokuchasene nezinambuzane kunye nezinye izoyikiso. Ziyakrakra kwaye zihlala zikhutshwa ngokufunxa, ukuhlamba, okanye ukosa ngaphambi kokupheka (,).
• Iquercetin. Le polyphenol antioxidant enamandla inokunceda ukukhusela kwizifo ezahlukeneyo, ezinjengesifo sentliziyo, i-osteoporosis, kunye neentlobo ezithile zomhlaza (,,).
• IKaempferol. Le polyphenol antioxidant inokunciphisa umngcipheko wezifo ezinganyangekiyo, kubandakanya umhlaza (,).
• Isikali. Lo mlandeli we-steroids ukwasebenza njenge-antioxidant emzimbeni wakho ().
• Iphytic acid. Le antinutrient inciphisa ukufunxwa kwezimbiwa, ezinje nge-iron kunye ne-zinc. Iphytic acid inokuncitshiswa ngokufunxa okanye ngokuntshula iquinoa ngaphambi kokupheka ().
• Amagqabantshintshi. Banokubopha ngecalcium, banciphise ukuthathwa kwayo, kwaye bandise umngcipheko wokwenziwa kwamatye ezintso kubantu ababuthathaka (43).

Iindidi ze-Bitter quinoa zityebile kwii-antioxidants kuneentlobo ezimnandi, kodwa zombini ziyimithombo elungileyo ye-antioxidants kunye neeminerals.

Olunye uphononongo luqukumbele ukuba iquinoa yayinomxholo ophezulu we-antioxidant we-10 yeesiriyeli eziqhelekileyo, i-pseudocereals, kunye neembotyi ().

Iquinoa kunye nezityalo ezinxulumene nazo zichongiwe njengemithombo engcono ye-flavonoid antioxidants kune-cranberries, ezithathwa njengezityebi kakhulu kwi-flavonoids (45).

Gcina ukhumbula ukuba amanqanaba e-antioxidant anokuhla ngokupheka (46,).

Iquinoa iphezulu kwizityalo ezininzi, ngakumbi ii-antioxidants. Eminye yemixube yezityalo engafunekiyo inokupheliswa ngokufunxa, ukuhlamba okanye ukujija ngaphambi kokupheka.

Izibonelelo zezempilo zequinoa

Isondlo kunye nesityebi kwiiminerali ezininzi kunye nezixhobo zezityalo, iquinoa inokuba sisongezo esempilweni kwisidlo sakho.

Olunye ulwazi lubonisa ukuba iquinoa inokunyusa ukutya kwakho okunesondlo kunye nokunceda ukunciphisa iswekile yegazi kunye ne-triglycerides.

Amanqanaba eswekile esezantsi egazi

Abantu abanesifo seswekile sesi-2 abakwazi ukusebenzisa i-insulin ngokufanelekileyo, nto leyo ebangela amanqanaba eswekile yegazi kunye neengxaki ezahlukeneyo.

Iicarbs ezicociweyo zinxulunyaniswa nomngcipheko okhulayo wohlobo lweswekile 2 kunye nesifo sentliziyo, ngelixa ukutya okuziinkozo okunje ngequinoa kunxulunyaniswa nomngcipheko oncitshisiweyo (,,,,).

Uphononongo olwenziwe kwiigundane ekutyeni okuphezulu kwe-fructose lubonise ukuba ukutya iquinoa kunciphisa kakhulu i-cholesterol yegazi, i-triglycerides, kunye neswekile esegazini, zonke ezinxulunyaniswa nohlobo lwe-2 yeswekile ().

Isifundo esinye somntu sithelekise iziphumo zequinoa kunye neemveliso zengqolowa zemveli ezingena-gluten.

I-Quinoa yehlisa zombini i-triglycerides yegazi kunye neeasidi zamafutha zasimahla. Ikwachaphazele amanqanaba eswekile yegazi ukuya kwinqanaba elincinci kune-pasta engenagluten, isonka esingena-gluten, kunye nesonka sendabuko ().

Ngamana unokunceda ukunciphisa umzimba

Iquinoa ineepropathi ezininzi ezenza ukuba kube kukutya okuphulukana nobunzima.

Iphezulu kwiprotheni kunokutya okufanayo, okufana nerayisi, umbona, kunye nengqolowa epheleleyo ().

Iprotein ithathwa njengeyona nto iphambili ukunciphisa umzimba, njengoko inyusa imetabolism kunye neemvakalelo zokugcwala. Ngokwenza njalo, kunokunceda ukunqanda ukutyeba kakhulu kunye nezifo ezinxulumene noko (,).

Iifibers zikwabalulekile ekulahlekeni kobunzima, ukukhuthaza ukunciphisa ukubakho kwekhalori ngokwandisa iimvakalelo zokugcwala kunye nokuphucula impilo yamathumbu (,).

Iquinoa iphezulu kwifayibha kunokutya okuziinkozo okuninzi.

Ixabiso le-GI le-quinoa liphantsi kakhulu, kwaye ukutya okune-glycemic ephantsi kubonisiwe ukuthintela ukutya kakhulu kunye nokunciphisa indlala (9,,).

Iquinoa i-gluten-free

Njenge-pseudocereal engena-gluten, iquinoa ilungele abantu abanganyamezelaniyo okanye abangadibaniyo ne-gluten, njengaleyo inesifo se-celiac (3).

Uphando lubonisa ukuba ukusebenzisa iquinoa kukutya okungahambisani ne-gluten, endaweni yezinye izithako ezingenagluteni, kuyonyusa kakhulu isondlo kunye ne-antioxidant ixabiso lokutya kwakho (, 61,).

Iimveliso ezisekwe kwiquinoa ziyanyamezeleka kwaye ngenxa yoko zinokuba zezinye iindlela ezifanelekileyo kunengqolowa, zombini zikwimo yoqobo kunye nakwiimveliso ezifana nesonka okanye ipasta ().

I-Quinoa inokunciphisa i-cholesterol yegazi, iswekile yegazi kunye ne-triglycerides. Ubunzima bokulahleka kobunzima, obungenayo i-gluten, kwaye kuye kwaboniswa ukwandisa ixabiso lezondlo kunye ne-antioxidant yokutya okungahambisani ne-gluten.

Iziphumo ezibi

Iquinoa ihlala inyamezeleka ngaphandle kweziphumo ebezingalindelekanga ezichaziweyo.

Iingqungquthela

Kuyafana nakwezinye iinkozo kunye neenkozo, iquinoa iqulethe ii-phytates.

Oku kunokunciphisa ukufunxeka kwezimbiwa njenge-iron kunye ne-zinc (3).

Amagqabantshintshi

UQuinoa ulilungu le Chenopodiaceae usapho kwaye ngenxa yoko uphezulu kwii-oxalates. Ezinye iintlobo kusapho olunye sisipinatshi kunye ne-beetroot (43).

Oku kutya kunokuba negalelo ekwakhiweni kwamatye ezintso kubantu abanovakalelo ().

Ezi ziphumo zinokuncitshiswa ngokuhlamba ngamanzi kunye nokufaka iquinoa ngaphambi kokupheka.

Iquinoa inyamezeleka kakuhle kodwa iqulethe ii-phytates kunye nee-oxalates. Oku kunokunciphisa ukufunxwa kwamaminerali kunye negalelo ekwakhiweni kwamatye ezintso kwabanye abantu.

Umgca wezantsi

Iquinoa ipakisha izakhamzimba ezingaphezulu kunezinye iinkozo kwaye iphezulu kakhulu kwiprotein esemgangathweni.

Ityebile iivithamini, iiminerali, kunye nezityalo, kunye nee-antioxidants.

I-Quinoa i-gluten-free, inokunceda ukunciphisa amanqanaba eswekile yegazi, kunye nokunceda ukunciphisa umzimba.

Ukuba ufuna ukwandisa umxholo wezondlo ekudleni kwakho, ukutshintsha ezinye iinkozo ezifana nerayisi okanye ingqolowa kunye nequinoa inokuba sisiqalo esihle.