Ama-calories e-Quinoa kanye nezinzuzo zabo zezempilo
Eyomdabu eBolivia, i-quinoa isihlobo se-Swiss chard, isipinashi, nama-beet. I-quinoa yi -gluten-free-free whole grain egcwele amavithamini, amaminerali, amaprotheni, kanye ne-fiber.
Izinhlobo ezivamile kakhulu ze-quinoa ezitholakala e-United States zifaka, i-quinoa emhlophe, emhlophe, ebomvu. Ngaphandle kokungafani kombala, izinhlobo ezahlukene ziveza ukunambitheka okuhlukile nokwakheka.
I-quinoa emhlophe iyona evame kakhulu, ngokuthungwa okusheshisa kune-quinoa ebomvu, engcono kakhulu esetshenziselwa ama-saldi abandayo. I-quinoa emnyama ingumhlaba wesidlo futhi inomusa kunomusa omuhle we-quinoa omhlophe.
I-Quinoa ivame ukusetshenziswa emigqweni yokudla yemifino, njengoba igcwalisa futhi amaprotheni agcwele. I-Quinoa iyiprotheni ephelele, equkethe wonke ama-amino acid ayisishiyagalolunye abalulekile.
| Ama-Quinoa Nutrition Facts | |
|---|---|
| Ukukhonza Usayizi 1 inkomishi ephekwe (185 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 222 | |
| Ama-calories avela ku-Fat 36 | |
| Ingqikithi yamafutha 4g | 6% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium ye- 13mg | 1% |
| Ama-carbohydrate 39g | 13% |
| I-Fiber Diet 5g | 20% |
| Ama-Sugar 0g | |
| Amaphrotheni 8g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 3% · I-Iron 15% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Enye indebe ye-quinoa iqukethe ama-calories angu-220, 39 g we-carbohydrate, i-5 g ye-fibre kanye no-8 g weprotheyini. Nakuba, akulona ikhalori ephansi, kuqukethe 39 g we-carbohydrate eyinkimbinkimbi engaba ngumthombo omuhle wamandla.
Ngaphezu kwalokho, umthombo omkhulu we-fibre namaprotheni. Uma ungathanda ukunciphisa ukudla kwakho kwekhalori, unamathele ku-3/4 indebe ephekwe. Lokhu kuyasiza, futhi, uma ubukeza amalebula abhalisa ulwazi lokudla okunomsoco we-1/4 indebe eyomile, eveza ngempela inkomishi engu-3/4 ephekwe.
Izinzuzo zezeMpilo ze-Quinoa
I-quinoa ngokwemvelo iphansi e-sodium futhi icebile nge-fibre namaprotheni.
I-fibre yiyona ingxenye engasetshenzisiwe ye-carbohydrate esiza nge-satiety, ivimbela futhi inciphise ukuqothulwa, ingasiza ukudonsa i-cholesterol kude nenhliziyo futhi kubalulekile ekugcineni ishukela legazi lizinzile. I-fibre eyengeziwe ku-quinoa ivumela ukugaya kwama-carbohydrate ukuba kuphuthumise, kusize ekulawuleni ushukela egazini. Ucwaningo lubonisa ukuthi ingozi yesifo sikashukela se-type 2 iyancipha lapho kudliwa njalo okusanhlamvu. Ngakho-ke, uma ufuna enye indawo ye-pasta ukuze ukwanelise isithakazelo sakho se-starch, i-quinoa mhlawumbe kungcono kuwe.
Ngenxa yokuthi i-quinoa yiyona imbewu yonke yokusanhlamvu, futhi ngokwemvelo kuyimithombo enhle yensimbi, i-magnesium, i-vitamin E ne-potassium. I-Magnesium iyingxenye yezinqubo eziningi zemithi emzimbeni, kubandakanya ezinye ezisiza ukulawula ushukela wegazi. I-iron iyimaminerali ebalulekile esiza ukuthutha umoya-mpilo emzimbeni, futhi i-vitamin E iyinvithamini enamafutha angenashukela ewenza njenge-antioxidant, esiza ukulwa nama-radicals mahhala emzimbeni.
Imibuzo evamile mayelana neQuinoa
Ingabe i-quinoa gluten-ayikho? Yebo, i-quinoa yi-option ye-gluten-mahhala kulabo abanokubekezelelana kwe-gluten noma isifo se-Celiac.
Ingabe i-quinoa iphrotheni ephelele? Yebo, i-quinoa inikeza zonke izinto eziyisishiyagalolunye zama-amino acid ezibalulekile.
Kungani i-quinoa ngezinye izikhathi ibaba? Ama-saponin angokwemvelo angase agubule imbewu ngayinye ye-quinoa, okwenza ukuba kube khona iphunga elimuncu noma le-soapy uma liphekwe.
Ukuhlanza okulula ngaphambi kokupheka kukwanele ukuwaqeda.
Indlela Yokukhetha Nokugcina i-Quinoa
Ungathola i-quinoa esitolo sakho sokudla okujwayelekile noma noma yisiphi isitolo sokudla sezempilo. Yifunde eshalofini elitholakala irayisi nomzala.
I-quinoa eyomile ine-shelf eside yokuphila futhi ingagcinwa kwi-packy yakho ephaketheni layo noma isitsha esingaxishiwe. Ngenxa yokuthi iyinzalo, inomlando "ongcono kakhulu" kodwa ungasetshenziswa ngokuphepha ngalolu suku. Uma sekuphekwe, i-quinoa izohlala ihlanzekile esiqandisini izinsuku ezingu-6-7. Uzokwazi ukuthi uqala ukuhamba kabi, uma kuba nzima futhi uqala isikhunta.
Ungagcina i-quinoa isikhathi eside efrijini efomeni elisefrijini elingenalutho.
Izindlela Ezempilo Zokulungisa I-quinoa
I-Quinoa ishintshe kakhulu ama-carbohydrate acutshiwe, ahlanzekile afana nelayisi omhlophe ne-pasta. Sebenzisa i-quinoa ukuze uhlabe izitsha zokudla okumnandi bese ulondoloza izinsalela zokudla kwasekuseni okushisayo. Noma, thola amaprotheni akho aphezulu futhi aphezulu nawo njengengxenye ye-breadcrumbs.
Indlela yokupheka ye-quinoa ifana neyayisilayisi-okuwukuthi, ingxenye eyodwa yesitashi kuya ezingxenyeni ezimbili zamanzi. Umehluko kuphela ukuthi izinhlobo eziningi zincoma ukuthi ziphoqe futhi / noma zihlanza i-quinoa ngaphambi kokusetshenziswa ukuze zisuse ama-saponin ayenzeka ngokwemvelo, okuyizinto ezitholakalayo zesasapy ezicatshangelwa ukuba zivimbele izinyoni zemvelo.
Njalo ufunde imiyalelo yephakeji yeziqondiso eziqondile. Beka indebe eyodwa yenzalo eyomile ye-quinoa ibe yi-strainer enhle, bese uyigijima ngaphansi kwamanzi ngenkathi uyifungqa ngesandla sakho.
Ngemuva kokuba uhlambulule i-quinoa yakho eyomile, upheke ngokulandela izinkombandlela zephakeji-ngokuvamile ngokufaka epanini elingaphansi kwamakhophi amabili amanzi (noma imifino ephansi ye-sodium noma i-inkukhu) kuwo wonke indebe ye-quinoa. Yilethe emathunjini bese unciphisa ukushisa kuya phansi, ukumboza, nokumisa kuze kube yilapho okusanhlamvu sekufakile wonke amanzi, imizuzu engaba ngu-20 noma ngaphezulu. Umkhiqizo oqediwe kufanele ube nokuhlanza nokukhanya.
Ukupheka Ukusebenzisa i-Quinoa
- I-Basic Quinoa Salad Recipe
- I-Quinoa Crusted Cod ne-Peach Salsa
> Imithombo:
Anderson JW. Ukudla okuphelele nesifo senhliziyo: yonke i-kernel yeqiniso. I-Am J Clin Nutr. 2004 Dec; 80 (6): 1459-60. 2004.
U-Erkkila AT, u-Herrington DM, umMozaffarian D, uLichtenstein AH. I-fibre ye-cereal kanye nokudla okugcwele okusanhlamvu kuhlotshaniswa nokwenyuka okunciphise kwe-coronary-artery atherosclerosis kwabesifazane be-postmenopausal abane-coronary artery disease. Am Heart J. 2005 Jul; 150 (1): 94-101. 2005.
> Umgwaqo Omdala Wonke Umkhandlu Wezithelo. Uhlobo lwe-quinoa. http://wholegrainscouncil.org/whole-grains-101/whole-grains-101-orphan-pages-found/types-quinoa
van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. I-calcium yegazi ne-magnesium, imithombo yokudla emikhulu, kanye nobungozi bokuthi isifo sikashukela sohlobo lwe-2 ku-US Black abesifazane. Ukunakekelwa yisifo sikashukela. 2006 Oct; 29 (10): 2238-43. 2006.