I-Amaranth iphakathi kwembewu nokusanhlamvu, yingakho ithathwa njenge-pseudocereal. Kodwa ngaphandle kwaleso sici, lawa mabhola amancane asagolide aphuzi anempilo enhle futhi akwaziwa kuze kube manje aseyaduma ekuphekeni kwesimanje kwe-vegan, imifino kanye nokunempilo.
Imakethe igcwele imbewu, empeleni, sivame ukutusa ukungeza izinhlobo ezinhle zembewu ekudleni kwethu, futhi uma singakwazi noma singafuni ukukwenza nsuku zonke, okungenani ngesonto kufanele sidle idlanzana lembewu ehlukahlukene njenge-chia. , ubhekilanga, ithanga, i-poppy futhi manje futhi i-amaranth, phakathi kwezinye ezifana nefilakisi.
Yini i-amaranth?
Ifana kakhulu ne-quinoa, okungukuthi, amabhola amancane. Okuwenza ahluke wukuthi ama-Amaranth mancane, ayashwabadela futhi anomsoco. I-Amaranth ijwayele ukudla kwendabuko yaseMexico, njengoba le pseudocereal itholakala ezindaweni ezishisayo njenge-Central America.
Imbewu yalesi sitshalo inomsoco omuhle kakhulu futhi amaqabunga anothe ngovithamini C. Okuthile okungavamile ngale pseudocereal ukuthi ayinayo i-gluten futhi ithathwa njengokudla okuphezulu, okuzobizwa yi-FAO ngokuthi ukudla okungcono kakhulu kwezitshalo okudliwa abantu.
Zama i-Mercadona amaranth
Ochungechungeni lwesuphamakethe ye-Mercadona kuvamile ukuthola yonke into, ngisho "namakhophi" weminye imikhiqizo ephumelelayo nokudla, kodwa ngaphansi komkhiqizo we-Hacendado kanye nama-euro amaningana ngaphansi. Ngakho-ke i-Amaranth kwakungeke kube yiyo yodwa engazange izame inhlanhla yayo.
I-Mercadona inikeza uhlobo lwe-amaranth oluza luxutshwe ne-buckwheat ne-quinoa futhi ngendlela yonxantathu abashwabene, njengokudla okulula. Iphakeji inombala obomvana, kodwa futhi singathenga i-amaranth ezitolo ezinkulu ze-vegan nakuma-herbalists, nakwezinye izitolo ezinkulu ezifana ne-Alcampo ne-Carrefour, nayo e-Amazon.
Ukubuyela emuva ku-snack ukuthi i-Mercadona ithengisa, isithako esiyinhloko i-buckwheat, ngaphandle kwe-quinoa ne-amaranth, ngakho-ke ingxube enhle yezakhi ezizuzisayo empilweni, kodwa njenge-snack, kufanele uqaphele ngosawoti, ushukela , odayi, amafutha acwengekile, ama-preservatives, ama-calories, njll.
Inani lokudla okunempilo
Phambilini sike saphawula ukuthi le hybrid phakathi kwezinhlamvu nembewu inamandla amakhulu okudla okunomsoco ukuze idliwe abantu futhi lokho kuyinikeze isithunzi sokuba ngeminye yemifino ecishe ibe ngu-40 enomsoco emhlabeni wonke esintwini.
Kuwo wonke amagremu angu-100 e-amaranth sithola ama-kilocalories angu-371, amagremu angu-65,3 ama-carbohydrate, amagremu angu-1,69 kashukela, cishe amagremu angu-7 we-fiber encibilikayo, ayinakho cholesterol, amagremu angu-7,02 wamafutha, cishe amagremu angu-14 amaprotheni kanye no-11,29. XNUMX amagremu amanzi .
Ngaphandle kwalokhu, siphinde sibe namavithamini namaminerali amaningana okufanele sikugqamise, yingakho kubhekwa njengokudla okungcono kakhulu okusekelwe ezitshalweni okudliwa abantu.
Phakathi kwamavithamini esiwagqamisayo amavithamini A, B5, B9, C, E futhi phakathi kwamaminerali esifuna ukuwaveza kulokhu kudla sithola i-calcium eno-150 mg, insimbi, i-potassium eno-508 mg, i-magnesium ne-248 mg, emele cishe amaphesenti angu-70 alokho okudingwa umuntu omdala, phosphorus nama-557 mg okucishe kube u-60% walokho okudingwa umuntu omdala ngosuku, i-sodium, i-zinc, i-selenium ne-manganese ene-3,33 mg kuphela futhi lokho kakade kumelela u-167% walokho okudingwa umuntu omdala ojwayelekile ngosuku lwabo nosuku.
Ilungiswa kanjani kanye nesilinganiso esiphezulu
I-Amaranth iwukudla okungavamile futhi okuhlukahlukene kakhulu, njengoba ingadliwa kumasaladi, ingaphekwa futhi yengezwe esobho, ingasetshenziselwa isinkwa, kuma-creams, amasoso, njengomhlobiso, njll.
Ezinye zezindlela zokupheka ezine-amaranth esizaziyo futhi esizincomayo ukuzisebenzisa njengesendlalelo sangaphandle ku-breading yemifino (noma cha) noma njengomhlobiso, ngoba kunikeza ukuthinta okukhethekile kakhulu. Isibonelo, izinkukhu zenkukhu, i-amaranth crusted tuna, ama-cubes ushizi isinkwa, ushizi wembuzi osikiwe, umunwe wenhlanzi, amakhukhi, i-asparagus enenkukhu noma i-salmon kanye ne-amaranth, I-Hake nge-amaranth ne-pistachio, Njll
Ngokuphathelene nenani eliphezulu lansuku zonke, asikho isibalo esiqondile, ngoba, njengoba sizobona esigabeni sokugcina, kuncike kakhulu emiphumeleni yayo emibi kunezinzuzo ezinikezayo. Masikhumbule ukuthi inenani eliphezulu lamanye amaminerali, i-fiber eningi kanye nenani eliningi lamaprotheni, ngakho-ke kungcono ukuthi ungahambi kakhulu.
Ukwengeza isandla esincane esaladini, isoso, ukhilimu noma njengomhlobiso kwanele. Uma sikhetha ukukhetha ukwenza isinkwa nge-amaranth futhi sizizwa singathembeki ngoba kungokokuqala ngqa, kungcono ukuthi sisinkwa nje ingxenye yalo ngale cereal mbumbulu futhi sibone ukuthi ukudla kusifanela kanjani.
Izinzuzo zokusebenzisa i-amaranth ekudleni kwethu
Lokhu kudla okumise okwendilinga okunombala ophuzi wendlovu kugcwele izinto ezinenzuzo kubantu, ngakho-ke sizolungisa ezinye zazo ukuze siziqinisekise ngokubaluleka kokwengeza le mbumbulu ekudleni kwethu kwansuku zonke noma kwamasonto onke.
inhliziyo enempilo
Uma sithi ukudla kunempilo, kungenxa yokuthi kunochungechunge lwezinto ezizuzisa inhliziyo yethu. Kulokhu, i-amaranth ivimbela ukumuncwa kabusha kwe-cholesterol. Okusho ukuthi, le pseudocereal ayinayo i-cholesterol, kodwa isiza ukuthi i-cholesterol ekhiqiza i-bile ingamuncwa. Ngaphandle kwakho konke lokhu, iqukethe i-phenolic compounds enomphumela we-antioxidant kanye ne-beta-sitosterol esiza ukwehlisa i-cholesterol. Amafutha akulokhu kudla ane-polyunsaturated, futhi anempilo kunalawo aku-oats ngokwawo.
Khulisa ukusebenza ngokomzimba nangokwengqondo
Uma sifuna amandla osuku olunzima lomsebenzi, ukufunda noma ukuqeqeshwa, lokhu kudla kungaba umngane wethu omkhulu, sikwazi ukujoyina abanye njengama-oats. Uma kubhekwa ukuthi iguquguquka kanjani, singayifaka cishe kunoma yisiphi isidlo, ngaphezu kwalokho, sikukhuthaza ukuthi uphinde usungule izindlela zokupheka futhi uzishiye kumazwana noma ezinkundleni zokuxhumana.
I-Amaranth inezinga eliphansi le-glycemic futhi lokhu kuyenza ibe ukudla okungenangqondo. Ngaphandle kwalawo, ama-carbohydrate, amaprotheni, kanye ne-fiber kule pseudocereal isebenza njengeqembu ukuletha i-glucose kuma-neurons.
I-Amaranth ukuvimbela i-osteoporosis
I-osteoporosis yisifo lapho amathambo eqala ukulahlekelwa ukuminyana esicutshini samathambo futhi lokhu kuba ntekenteke ngokweqile, okungukuthi, noma yikuphi ukushaya kungabangela ukuphuka kwamathambo.
Le pseudocereal nayo ilwa nobuhlungu bemisipha kanye ne-osteoporosis ngenxa yokuqukethwe kwe-calcium eningi, ephakeme kakhulu kunaleyo yobisi ne-phosphorus, esiza i-calcium ukuba imunce amathambo. Esinye isizathu sokungeza okusanhlamvu, izithelo, amasaladi, ama-smoothies, njll.
Ingavimbela umdlavuza
I-Amaranth inochungechunge lwezingxenye kanye nezakhiwo ezenza i-anticancer, kodwa akuyona ukudla okuyisimangaliso. Ngamanye amazwi, umdlavuza ungavela ngenxa yezizathu eziningi, kungakhathaliseki ukuthi imikhuba emibi yokuphila noma ifa lofuzo, futhi nakuba kuyiqiniso ukuthi ukuba nemikhuba yokuphila enempilo nokudla okuhlukahlukene kuvimbela ukubonakala kwezifo ezithile, kungase kube ukuthi ku-genetic yethu. ulwazi luwukuthi siphethwe umdlavuza noma cha, ngakho-ke i-amaranth ayiyona isimangaliso, iyinsika nje ebalulekile okufanele siyifake ekudleni kwethu.
I-Amaranth inemiphumela emibi
I-contraindications yalokhu kudla imbalwa ngempela, uma kungenjalo i-zero, kodwa noma kunjalo kungase kube njalo ukuthi iphakama. Ukuze sikhulume nge-contraindications, kuzodingeka siye emininingwaneni yokudla okunempilo futhi lapho sibona ukuthi inenani elikhulu le-fiber.
Uma sihamba kakhulu nge-fiber, singahlupheka ukuphazamiseka kwamathumbu azithokozisi neze. Ngokufanayo, labo abanekholoni ecasulayo akufanele bakudle lokhu kudla.
Ukusetshenziswa ngokweqile kwe-amaranth kungaholela ekucasukeni kwamathumbu, igesi, ubuhlungu besisu, phakathi kweminye imiphumela emibi. Kungakho sincoma, njengoba sike sasho ngaphambili, ukuthi siyidle kancane kancane futhi sizame ukuyifaka ezitsheni esivame ukuzipheka futhi ezingasiphathi kabi, ukuthola ukuthi singayidla noma cha i-amaranth kaningi.