Kune vanhu vanosarudza kutevera kudya kwechisikigo uye kwezvakatipoteredza, quinoa ine kukwezva kwakakosha. Inopa huwandu hukuru hwesimba uye faibha inofananidzwa nezviyo zvizere, pamwe nekudya kunovaka muviri mapuroteni ezvirimwa uye akasiyana anoshamisa emaminerari. Kune zvakawanda zvimiro zvequinoa zvinonakidza kune zvese hutano uye nharaunda.
Nokudaro, munyaya ino tichakuudza kuti ndezvipi zvinhu zvequinoa uye nei uchifanira kuitora.
Kwakabva quinoa
Nekunakirwa kwakapfava kunowira pakati pemupunga necouscous, tsanga dzeyero dzakareruka dzeichi chinhu chinoshamisa zvinopa kunzva kunonyevenutsa kumukanwa pasina kuukurira kana kudzima ndangariro dzezvinonaka zvakanyanyisa. Kana dzabikwa, bhinzi idzi dzinobva dzarembera, dzichipenya, nepo spiral germ yadzo ichiwedzera kubata kwakasiyana, ichipinza mabikirwo ane pfungwa yakasimba yehunhu.
Kurimwa kwekare kwequinoa, nhengo yemhuri yeChenopodiaceae yakafanana nechard, yakatanga makore anopfuura zviuru zvitatu uye ingangove yakatanga pedyo neLake Titicaca. Zviyo izvi zvinovaka muviri zvakashanda sechikafu chikuru chevanhu veko kusvikira vadziviriri veSpain vasvika.
Mutsika dzekare dzechiInca, quinoa yaizivikanwa se“chisaya mama,” zvichireva kuti “amai vezviyo zvose,” uye rwaiva rukudzo rukuru kuti mambo adyare pachake mhodzi dzekutanga dzemwaka achishandisa maturusi endarama.
Pakusvika, veEurope vakakonzera kukanganisa kukuru kukubatana kwekare nequinoa, vachiita nhamburiko dzisingaperi dzokuibvisa. Kusaziva zvachose hunhu hwakakosha hwaive nequinoa, Vakaparadza minda yokurima uye vakaisa zvirango zvakasimba kuti vasarimwa.. Pane kudaro, vakakurudzira kukura kwezvirimwa zvakasiyana zvakaita sembatatisi, chibage negorosi.
Kunyange zvazvo vamwe vaikakavadzana kuti kuvava kwayo kwakaita kuti isakodzere kubheka, vamwe vanyori venhoroondo vanoti kurambwa kwechikafu ichi kwakabva mukureva kwacho kutsvene kunharaunda dzechivanhu, sezvo chaimiririra tsika yaida kuzvidzvinyirira.
Ichibuda nerukundo kubva mukati menhoroondo, chikafu chinoshamisa ichi chakamutswa nekutenda muchidimbu kutsvagurudzo yekushingaira kwakaitwa nemasayendisiti ekuNorth America, avo. yakaratidza unhu hwayo hunovaka muviri hunoshamisa. Gore ra1982 rakaratidza kutanga kwekurimwa kwequinoa muColorado, uye zvakanakira zvayainyanya kuzivikanwa zvekuti kunyangwe NASA yakaratidza kufarira kukuru kuikura sechikafu chepamusoro chemisheni yemuchadenga.
Quinoa zvivakwa
Kusiyana nezviyo zvakajairika, quinoa ine huwandu hwakakura hweprotein (13% yehuremu hwayo), inodokupeta kaviri iyo yemupunga. Uyezve, Kuumbwa kwaro kweamino acids kwakakosha kunofadza kuenzanisa kunoshanda.
Sezvo makhahydrates Vanomiririra 69% yehuremu hwayo uye vanopa 374 macalorie pa100 g, iyi chaiyo sosi yesimba inoshanda zvakanyanya. Uyezve, kusunungurwa kwayo kunononoka kunokonzerwa nehuwandu hunokosha hwefiber iyo ina, inokwana 6 g pa 100 g.
Haisi chete kuwanda mumaminerari akakosha akadai sesimbi (60g service inopa 46% yezvido zvezuva nezuva), asi ine zvakare. magnesium, phosphorus, manganese, zingi, mhangura uye potassium. Mukuwedzera, inopa huwandu hwakanaka hwevhitamini B2 (13%) uye B3 (9%). Mukuwedzera, haina gluten uye inogayiwa nyore.
Quinoa, ine yakasarudzika mapuroteni emukati anodarika ezviyo chero zviyo, yakawana mukurumbira mukuru pakati pevamiriri vezvinovaka muviri, kunyanya vegans. Zvinhu zvaro zvinozivikanwa, sekushaikwa kwemishonga yezvipembenene nemafetireza, zvinoita kuti ive chinhu chinotsvakwa kune avo vari kutsvaga kuvandudza kunaka kwekudya kwavo mapuroteni. Kubatsira kwehutano hwequinoa kunoshamisa zvechokwadi.
Hutano hunobatsira
Quinoa inopa huwandu hwemabhenefiti nekuda kwekuwanda kwayo kwesimba, mapuroteni uye zvicherwa zvemukati, zvichiita kuti ive ine hutano uye yakazara chikafu sarudzo, yakakodzera vanhu veese mazera.
Muzhinji, Quinoa inoshanda seyakanakisa sosi yesimba, kunyanya kune vanhu vanoita zvemitambo zviitiko. Hunhu hwayo hwakasiyana hunoita kuti ive sarudzo yakanakira vatambi. Iyo starch yemukati yequinoa inopa kuburitswa kwesimba zvishoma nezvishoma, izvo zvinonyanya kubatsira pakudzivirira maekisesaizi. Pamusoro pezvo, iyo branched chain amino acids inowanikwa muquinoa inowedzera iyi inofambira mberi mhasuru simba. Pamusoro pezvo, quinoa's protein yemukati inosimudzira kugadzirisa tsandanyama uye kukura, zvichiita kuti zvive zvakanakira mitambo yesimba.
Nekuwanda kwayo kwemacarbohydrates complexes, fiber, isoleucine, leucine uye valine, chigadzirwa ichi isarudzo yakanakira vanhu vane chirwere cheshuga nekuda kweiyo yakaderera glycemic index. Uyezve, inokurudzira zviri nani kugona kwekuziva.
Quinoa inopa akawanda mabhenefiti, imwe yacho kugona kwayo kupa nguva dzose kuyerera kwesimba kune tsinga system, nekudaro kuvandudza kugona kwekuziva. Pamusoro pezvo, ine phenylalanine, chinhu chakakosha mukugadzirwa kwemaurotransmitters anokurudzira kutarisisa uye kusimbisa basa rehuropi. Mukuwedzera, quinoa ine yakawanda yakawanda ye glutamic acid, magnesium, iron uye phosphorus.
Kuvapo kwe tyrosine, tryptophan uye glycine muquinoa kunobatsira kuderedza kushushikana. Uyezve, kuiswa kwe magnesium muzviyo izvi kwakakosha, sezvo kushaikwa kweiyi mineral kunogona kuchinja kutapurirana kwezviratidzo zvetsinga, zvichikonzera manzwiro ekutsamwa uye kutya.
Nekuda kwekugona kugaya uye kusavapo kwe gluten, chikafu ichi chinokurudzirwa zvakanyanya kune vacheche. Pamusoro pezvo, inopa histidine, yakakosha amino acid iyo isingagadzirwe mumuviri kusvika yakura, zvichiita kuti ibatsire vana kazhinji. Uyezve, Yayo arginine yemukati inosimudzira kugadzirwa kwekukura kwehomoni. Chekupedzisira, mapuroteni ayo akakwira uye zvicherwa zvinoita kuti ive sarudzo yakakosha yekudya kune vanaamai vane pamuviri.
Kubika quinoa, tanga nekupisa zvikamu zviviri zvemvura kusvikira yasvika pamota. Kana ichinge yavira, wedzera chikamu chequinoa uye uvhare hari, uchiita kuti ibike pamusoro pekupisa kwepakati kusvikira mvura yose yanyura. Izvi zvinowanzotora pakati pemaminitsi gumi nemaviri kusvika gumi nemashanu.
Kuti unyatso gadzirira quinoa, zvakakosha kuti uiwedzere kumvura iri kufashaira uye kunyatso cherechedza mabikirwo acho kusvika tsanga dzasvika pajekerere nejemusi richigadzira muswe wakasarudzika.
Ndinovimba kuti neruzivo urwu iwe unogona kudzidza zvakawanda nezve zvivakwa zvequinoa uye maitiro ayo.