Uke wezwa nge-amaranth? Kuyinto okusanhlamvu okuye ihamba kancane kancane njengoba abantu bezama ukudla amahlamvu alungile futhi bafuna into entsha.
Ngezindlela eziningi, i-amaranth ifana ne- quinoa , yize lezi zihlobo zingekho nhlobo. Nakuba abantu bomdabu base-Andes eNingizimu Melika bebevuna ama-quinoa ezinkulungwaneni zeminyaka edlule, abantu base-Aztec baseMexico babekwenza into efanayo nge-amaranth.
Kokubili i-amaranth ne-quinoa yizinhlobo ezinama- amino acid lysine amaningi kunamanye okusanhlamvu, okwenza amaprotheni aphelele "agcwalise", okusho ukuthi umzimba ungathola wonke ama-amino acids ebalulekile ku-amaranth. Futhi banamaphrofayli anamaminerali namaminerali afanayo, nakuba ama-amaranth ephakeme ngamaminerali amaningi. (Akuzona okusanhlamvu okungokwemvelo, njengoba okusanhlamvu kuyizinhlamvu zokusanhlamvu utshani njengekolweni, oats, irayisi, njll Kuningi kakhulu ezinye izindlela esingacabanga ngazo njengezinhlamvu.)
Qaphela: Ngezinye izikhathi kumenyezelwa ukuthi ama-amaranth nama-quinoa "aphezulu amaprotheni". Kodwa-ke, cishe ama-4 noma ama-5 amagremu amaprotheni ngenxenye yokukhonza indebe, akuyona indlela ephumelelayo kakhulu yokuhlangabezana nezidingo eziningi zamaprotheni.
Amaqabunga esitshalo se-amaranth angadliwa njengemifino.
Izinzuzo zezempilo ze-Amaranth
I-Amaranth imthombo omuhle kakhulu we-manganese, umthombo omuhle kakhulu we-magnesium, nomthombo omuhle wensimbi, i-vitamin B6, i-folate, i-selenium, ne-zinc.
Ama-carbohydrate nama-Fiber Counts ye-Amaranth
- 1/2 inkomishi i-amaranth ephekwe: amagremu angu-20 aphumelelayo (net) ama-carbohydrate kanye nama-2.5 amagremu fiber, ama-4.5 amagremu amaprotheni nama-kilojoule angu-125
- 4 oz. i-amaranth enganambitheki (1/4 lb): ama- gram angu-66 aphumelelayo (net) ama-carbohydrate kanye nama-8 amagremu ama-fibre, ama-gram angu-15 amagremu, nama-calories angu-416
Index ye-Glycemic ye-Amaranth
Angikwazi ukuthola isifundo se- glycemic index ye-amaranth ephelele ephekiwe.
Ground ibe ufulawa, kubonakala sengathi i-glycemic engaphezu kukafulawa wezinkolweni, cishe okufana nofulawa welayisi. Ingahle iphinde ifakwe njenge-popcorn, lapho kunjalo inkomba ye-glycemic iseduze naphezulu kweshadi, cishe cishe 100.
Umthwalo we-Glycemic of Amaranth
Uma sicabanga ukuthi umthwalo we-amarlyth glycemic uzofana ne-quinoa, kungaba:
- 1/2 indebe i-amaranth ephekwe: 9
- 4 oz. i-amaranth engenamvubelo (1/4 lb), okuphekwe ngaleso sikhathi: 40
Imithombo:
Chaturvedi, A. et al. Inkomba ye-glycemic yokusanhlamvu i-amaranth, ukolweni kanye nelayisi ezindabeni ze-NIDDM. Ukudla Kwezitshalo Zokudla Komuntu. 1997; 50 (2): 171-8.
I-USDA Idatha Yomhlaba Kazwelonke Yezokudla Okubhekiselele ku-Standard Reference, Release 21.