I-Quinoa ebomvu: Isondlo, izibonelelo, kunye nendlela yokuyipheka

Umxholo

• Yintoni iquinoa ebomvu?
• Iinyani ezibomvu zesondlo sequinoa
• Izibonelelo zezempilo zequinoa ebomvu
• Sisityebi kwii-antioxidants
• Ngamana unokukhusela kwisifo sentliziyo
• Ephezulu kwifayibha
• I-dense-dense kunye ne-gluten-free
• Ungayongeza njani iquinoa ebomvu kukutya kwakho
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ityiwa iminyaka engaphezulu kwama-5 000, iquinoa iyaqhubeka nokwanda ekuthandeni namhlanje ngenxa yemeko yayo yesondlo.

Ephezulu kwifayibha, iivithamini, iiminerali, kunye nee-antioxidants, ikwangumthombo ogqwesileyo weprotein kunye ne-gluten yendalo.

Nangona, iquinoa ingaphezulu kwesondlo. Iza ngemibala eyahlukeneyo, nganye inomahluko okrelekrele kwincasa, ubume, kunye nesondlo.

I-quinoa ebomvu, ngakumbi, inokongeza umbala wombala kwiitya zakho.

Eli nqaku likuxelela yonke into oyifunayo malunga ne-quinoa ebomvu, kubandakanya ukutya kwayo, izibonelelo kunye nokusetyenziswa okuphekwayo.

Yintoni iquinoa ebomvu?

Iquinoa ebomvu ivela kwisityalo esidubula iintyatyambo I-Chenopodium quinoa, eyinzalelwane yoMzantsi Merika.

Ikwabizwa ngokuba yi-Inca Red, yayikukukhetha kwamajoni e-Inca, awayekholelwa ukuba umbala obomvu ubanike amandla ngexesha lomlo.

Imbewu yequinoa ebomvu engavuthelwanga icaba caba, imile okweqanda, kwaye iyajiva.

Nje ukuba kuphekwe, bayazikhukhumeza, benze amanqwanqwa amancinci afanayo ukumila kumzala, kwaye bathathe ubume obukrelekrele-okwangoko.

Nangona ichazwa njengombala ubomvu, ezi mbewu ngamanye amaxesha zinokuba nombala we-violet ().

Ngaphandle kokuqwalaselwa njengokhozo olupheleleyo ngenxa yeprofayili yesondlo, iquinoa ngobuchwephesha yahlulwe njenge-pseudocereal, njengoko ingakhuli engceni, njengengqolowa, ihabile, nerhasi ().

Okwangoku, ilungiselelwe kwaye ityiwe ngendlela efanayo neenkozo zesiriyeli zesintu.

I-quinoa ebomvu nayo ayinayo i-gluten-ngokwemvelo, eyenza ibe lukhetho olufanelekileyo kwabo banesifo se-celiac okanye uvakalelo lwe-gluten.

Ngokobuchwephesha i-pseudocereal, i-quinoa ebomvu ayina-gluten ngokwemvelo kodwa inezibonelelo zesondlo sokutya okuziinkozo. Xa iphekwe, iyaphuphuma kwaye inobunzima bokuhlafuna.

Iinyani ezibomvu zesondlo sequinoa

Le mbewu yamandulo ityebile ngefayibha, iiprotein, kunye neevithamini kunye neeminerals ezininzi ezibalulekileyo.

Ngokukodwa, ngumthombo olungileyo wemanganizi, ithusi, iphosphorus, kunye nemagniziyam.

Ikomityi enye (i-185 gram) yequinoa ebomvu ephekiweyo ibonelela ():

• Iikhalori: 222
• Iprotheni: 8 iigrem
• IiCarbs: Iigram ezingama-40
• Ifayibha: 5 iigrem
• Iswekile: 2 iigrem
• Amafutha: 4 iigrem
• Imanganizi: I-51% yeXabiso leMihla ngemihla (DV)
• Ibhrasi: I-40% ye-DV
• Iphosphorus: I-40% ye-DV
• Magnesium: I-28% ye-DV
• Umntu: I-19% ye-DV
• Zinc: I-18% ye-DV
• Intsimbi: I-15% ye-DV

Ubungakanani bokusebenza obufanayo bukwabonelela ngaphezulu kwe-10% ye-DV ye-thiamine, riboflavin, kunye nevithamini B6, zonke ezo zinto zibalulekile ekusebenzeni kakuhle kwengqondo kunye nemetabolism ().

Ngokukodwa, iquinoa iphezulu kwiproteni kunezinye iinkozo ezininzi, kubandakanya ingqolowa, irayisi kunye nerhasi (5).

Ngapha koko, yenye yezinto ezimbalwa zokutya kwezityalo eziqulathe zonke i-amino acid ezilithoba, kubandakanya i-lysine, uninzi lwazo olungenazo iinkozo. Ke, iquinoa ebomvu ithathwa njengeprotein epheleleyo (, 5,).

Xa kuthelekiswa neminye imibala yale mbewu, iquinoa ebomvu ineenani elifanayo leekhalori kunye nenani lamafutha, iiprotein, iikhabho, kunye nee-micronutrients. Yintoni eyahlulahlula kukuxinana kwezihlanganisi zezityalo.

Ngokukodwa, iquinoa ebomvu inee-betalains, ezineempawu zokulwa ne-antioxidant kwaye zinoxanduva lokunika olu luhlu umbala walo wokutyikitya ().

I-quinoa ebomvu ithathwa njengeprotein epheleleyo, njengoko inika zonke ii-amino acid ezilithoba. Ikwangumthombo olungileyo wefayibha, ii-antioxidants, kunye neeminerals ezininzi.

Izibonelelo zezempilo zequinoa ebomvu

Uphando lwangoku aluzange lujonge izibonelelo zempilo ze-quinoa ebomvu ngokukodwa. Okwangoku, uphononongo olwahlukeneyo luvavanye izibonelelo zamacandelo alo, kunye nequinoa ngokubanzi.

Sisityebi kwii-antioxidants

Nokuba ngowuphi umbala, iquinoa ngumthombo olungileyo wee-antioxidants, ezizizinto ezikhuselayo okanye ezinciphisa ukonakala kweeseli zakho ezibangelwa ziiradicals zasimahla.

Kwisifundo seempawu zokulwa ne-antioxidant enemibala emine yequinoa-emhlophe, emthubi, ebomvu-violet, kunye nequinoa ebomvu emnyama kwafunyaniswa ukuba inowona msebenzi mkhulu wokulwa ne-antioxidant ().

Ityebile ngokukodwa kwi-flavonoids, eziyimixube yezityalo ene-antioxidant, anti-inflammatory, kunye ne-anticancer properties ().

Ngapha koko, olunye uphononongo luqwalasele ukuba iquinoa ebomvu ephekiweyo inamanqanaba aphezulu epolyphenols, flavonoids, kunye nomsebenzi ophelelisa i-antioxidant kune-quinoa etyheli ephekiweyo (8).

I-quinoa ebomvu ibaluleke kakhulu kwiintlobo ezimbini ze-flavonoids ():

• IKaempferol. Le antioxidant inokuwunciphisa umngcipheko wezifo ezinganyangekiyo, kubandakanya isifo sentliziyo kunye nomhlaza othile (,).
• Iquercetin. Le antioxidant inokuzikhusela kwiimeko ezininzi, kubandakanya isifo sikaParkinson, isifo sentliziyo, i-osteoporosis, kunye neentlobo ezithile zomhlaza (11,,).

Ukongeza, iquinoa ebomvu iqulethe ii-pigment zezityalo ezineempawu zokulwa ne-antioxidant, kubandakanya i-betaxanthins (tyheli) kunye ne-betacyanins (violet), zombini ezi ziintlobo ze-betalains (14).

I-Betalains ibonakalisiwe ukuba inikezela ngefuthe elinamandla lokulwa ne-antioxidant kwizifundo zetyhubhu yovavanyo, ikhusela i-DNA kumonakalo we-oxidative kunye nokubonelela ngeepropathi ezichasayo zomhlaza (14).

Nangona kunjalo, izifundo zabantu ziyafuneka ukuqinisekisa ezi ziphumo.

Ngamana unokukhusela kwisifo sentliziyo

I-betalains kwi-quinoa ebomvu inokudlala indima kwimpilo yentliziyo.

Kwisifundo esinye kwiigundane ezinesifo seswekile, kudla i-91 kunye ne-182 yeegram ze-betalain ekhutshwe ngepawundi (i-200 kunye ne-400 yeegramu nge-kg) yesisindo somzimba kunciphise kakhulu i-triglycerides, kunye ne-cholesterol iyonke kunye ne-LDL (embi), ngelixa iphakamisa i-HDL (elungileyo) icholesterol (14).

Nangona izifundo ezenziwa kwi-beetroots, ezikwindawo ephezulu kwiibetalains, zibonisa iziphumo ezifanayo, ezi ziphumo azikaphandwa ebantwini ().

Iquinoa ebomvu inokuphinda izuze impilo yentliziyo kuba ithathwa njengenkozo epheleleyo.

Izifundo ezininzi zabemi zinxulumana nokusetyenziswa okuziinkozo konke okusemngciphekweni wokuncipha kwesifo sentliziyo, umhlaza, ukutyeba kakhulu kunye nokufa kuzo zonke izizathu (,,,).

Ephezulu kwifayibha

I-quinoa ebomvu inefayibha eninzi, kunye nekomityi enye (185 gram) yembewu ephekiweyo ebonelela nge-24% ye-DV.

Ukutya okuphezulu kwifayibha kunxulunyaniswe nomngcipheko ophunguliweyo wesifo sentliziyo, iintlobo ezininzi zomhlaza, uhlobo lweswekile 2, ukutyeba kakhulu kunye nokufa kuzo zonke izizathu (,,).

Iquinoa ebomvu iqulethe zombini ifayibha engenakunyibilika kwaye inyibilike, zombini ezi zibonelela ngezibonelelo ezizodwa.

Ifayibha enyibilikayo ithatha amanzi kwaye ijike ibe yinto efana nejeli ngexesha lokwetyisa. Ngenxa yoko, inokunyusa iimvakalelo zokugcwala. Inokuphucula impilo yentliziyo ngokwehlisa iyonke kunye ne-LDL (embi) amanqanaba e-cholesterol (,).

Ngelixa ifayibha enyibilikayo ithambekele ekufumaneni ingqalelo engakumbi, ifayibha engenakunyibilika ibalulekile nayo, njengoko inokunceda ekugcineni impilo elungileyo yamathumbu kwaye idlale indima ekuthinteleni isifo seswekile ().

Ngapha koko, olunye uphononongo lufumanise ukuba ukutya okune-fiber enganyibilikiyo kunxulunyaniswa nomngcipheko ocuthwe kakhulu wohlobo lweswekile yesi-2 ().

I-dense-dense kunye ne-gluten-free

Njenge-pseudocereal, i-quinoa ebomvu ayinayo i-gluten, edla ngokufumaneka kwiinkozo zesintu ezinje ngengqolowa, irye nerhasi.

Ke ngoko, lukhetho olufanelekileyo kubantu abanesifo se-celiac okanye ukunganyamezelani kwe-gluten.

Ngelixa ukuthintela i-gluten kubalulekile kwabanye abantu, uphononongo lwexesha elide lubonisa ukuba ukutya okungenagluten kuhlala kungonelanga kwifayibha kunye neevithamini ezithile kunye neeminerals, kubandakanya ifolate, zinc, magnesium, kunye nobhedu (,).

Ngenxa yokuba iquinoa ngumthombo olungileyo wefayibha kwaye ezi zimbiwa, ukongeza kwisondlo sakho kunokuphucula kakhulu ukutya kwakho okunesondlo xa ulandela ukutya okungenagluten ().

Ukongeza, uphononongo lubonisa ukuba ukutya ixesha elide okungenagluten kunokuphakamisa umngcipheko wesifo sentliziyo ngenxa yokunyuka kwe-triglycerides, kunye ne-LDL (bad) cholesterol (,).

Nangona kunjalo, uphononongo kubantu abadala abangama-110,017 baqaphele ukuba izidlo ezingenasifo se-gluten ezaneleyo kwiingqolowa ezipheleleyo azihambelani nomngcipheko wesifo sentliziyo ().

I-quinoa ebomvu iphezulu kwii-antioxidants kunezinye iindidi ezininzi zequinoa. Ikwaphezulu kakhulu kwifayibha, inokukhusela kwisifo sentliziyo, kwaye inokuphucula umgangatho wezondlo wokutya okungenagluten.

Ungayongeza njani iquinoa ebomvu kukutya kwakho

Iquinoa ebomvu ine-flavour eyomeleleyo, ene-nuttier xa ithelekiswa neendidi ezimhlophe eziqhelekileyo. Ikwanokuthatha imizuzu embalwa ukuba ipheke kwaye ibangele ukwenziwa kwentliziyo, ukugcoba.

Ngenxa yokuba ibambe ubume bayo bungcono kancinci kunequinoa emhlophe, lukhetho olufanelekileyo kwiisaladi zeenkozo.

Ezinye iindlela zokufaka iquinoa ebomvu kukutya kwakho zibandakanya:

• ukuyisebenzisa endaweni yerayisi kwi-pilaf
• ukuyiphosa ngemifuno yokuwa kunye nemephu ye-vinaigrette kwisitya esisecaleni
• ukwenza isidudu sakusasa ngokusifaka kubisi nakwisinamon
• ukongeza kwii-casseroles endaweni zerayisi
• ukufefa kwiisaladi zokwenza ubume obungaphezulu kunye neeproteni

Njengazo zonke iintlobo zequinoa, qiniseka ukuba uhlambulule iquinoa ebomvu ngaphambi kokusetyenziswa ukulahla iingubo zangaphandle ezikrakra, ezaziwa nangokuthi i-saponins ().

Ukongeza, ukuhlamba kunokunceda ukunciphisa iikhompawundi zezityalo ezibizwa ngokuba zii-phytates kunye nee-oxalates. Ezi zinto zinokubopha iiminerali ezithile, zisenza nzima ukuba umzimba wakho uzifunxe (,).

Iquinoa ebomvu ilungiselelwe ngokufanayo nezinye iintlobo. Yimise ngokumanzi ulwelo kwi-2: 1 ratio ngevolumu, kunye neekomityi ezi-2 (473 ml) zolwelo kwikomityi enye (170 yeigram) yequinoa eluhlaza.

Iquinoa ebomvu iyintliziyo ethambileyo kunye nenuttier kuneentlobo ezimhlophe. Njengazo zonke iintlobo zequinoa, iyahluka kwaye inokuthi itshintshelwe kwenye ingqolowa kwiiresiphi zakho ozithandayo.

Umgca wezantsi

Iquinoa ebomvu ityebile ngeprotein, ifayibha, kunye neevithamini kunye neeminerals ezininzi ezibalulekileyo.

Ngaphezulu, iphezulu kwii-antioxidants kunezinye iindidi zequinoa, ezinokunceda impilo yentliziyo.

Njenge-pseudocereal engenasimahla ye-gluten, inokuphinda iphucule umgangatho wokutya okunesondlo se-gluten.

Okwangoku, awunyanzelekanga ukuba ungabinayo i-gluten ukuze wonwabe ngombala obomvu odlamkileyo, ukuthungwa okungafunekiyo, kunye nencasa ye nutty.

Ukuba ufuna ukongeza iindidi kunye nemibala yombala kwisidlo sakho esilandelayo, ungathenga iquinoa ebomvu ekuhlaleni okanye kwi-Intanethi.