So woyɛ obi a ɔpɛ adidi? Anaasɛ so carbohydrates (starch) ho asɛm haw wo kɛse esiane tebea bi te sɛ asikreyare nti? Anaasɛ wuhyia ɔhaw ahorow te sɛ wo yafunu a ɛtaa ho popo, yafunu a ɛyɛ wo yaw, ne gas? Afei akyinnye biara nni ho sɛ ɛsɛ sɛ wuhu saa ‘superfood’ yi ho asɛm. Ɛno ne Quinoa. Ebia woate din yi na woahu, nanso ebia wunnim mfaso a ɛde ba yɛn akwahosan so no yiye. Momma yɛnka ho asɛm wɔ ɔkwan a ɛnyɛ den so nnɛ.
Dɛn ankasa ne Quinoa?
Quinoa nyɛ aburow, sɛnea nnipa pii susuw no. Ɛyɛ aba ankasa. Nanso yɛde di dwuma na yɛnoa te sɛ aburow. Aduannuru a ɛyɛ nwonwa wɔ aba nketewa yi mu.
Adeɛ a ɛho hia paa ne sɛ quinoa yɛ ‘protein a ɛdi mũ’ fibea. Afei ebia woresusuw nea protein a edi mũ yi yɛ ho. Sɛ yɛbɛka no tiawa a, amino acid ahorow 9 a ɛho hia wɔ hɔ a ɛho hia na ama yɛn nipadua no atumi atra ase, nanso nipadua no ankasa ntumi nyɛ. Ɛsɛ sɛ yenya eyinom akron no nyinaa fi aduan mu. Mpɛn pii no, yenya protein a edi mũ yi fi mmoa nnuan te sɛ nam, mpataa, ne nkesua mu. Enti, ɛwom mpo sɛ ɛyɛ aduan a efi afifide mu de, nanso ɛyɛ nwonwa sɛ amino acid ahorow 9 yi nyinaa wɔ quinoa mu. Enti , eyi yɛ aduan a ɛsom bo te sɛ sika kɔkɔɔ ma wɔn a wodi afifide nnuan nkutoo.
Bio nso, quinoa nso wɔ mineral ne vitamin ahorow a ɛho hia ma yɛn nipadua, te sɛ manganese ne kɔbere.
So Quinoa Ye Ma Carbohydrates (Starch) ne Asikreyare?
Eyi yɛ asɛmmisa a nnipa pii wɔ. Nea edi kan koraa no, quinoa nyɛ aduan a ‘carb kakraa bi na ɛwom’.
Susuw ho hwɛ, quinoa a wɔanoa kuruwa biako mu wɔ carbohydrates bɛboro gram 39. Ɛno boro aburow a ɛyɛ bruu kuruwa biako so bɛyɛ 50%, a yedi. Ɛbɛn carbohydrates dodow a ɛwɔ aburow fitaa kuruwa biako mu no yiye.
"Enti ɔkwan bɛn so na eyi ye ma obi a ɔwɔ asikreyare?" ebia woresusuw ho. Adeɛ no ne sɛ, ɛnyɛ carbohydrates nyinaa na wɔbɔɔ no pɛpɛɛpɛ. Quinoa yɛ aburow a wɔayam, a wɔansiesie no yiye. Eyinom yɛ nea ahoɔden wom kɛse ma nipadua no sen carbohydrates a wɔayɛ no yiye te sɛ paanoo fitaa ne esiam fitaa.
Sɛ yɛbɛkyerɛkyerɛ eyi mu akɔ akyiri a, ɛsɛ sɛ yehu Glycemic Index (GI) no ho asɛm kakra. Sɛ yɛbɛka no tiawa a, saa nkyerɛkyerɛmu yi kyerɛ sɛnea asikre dodow kɔ soro ntɛmntɛm wɔ wo mogya mu bere a woadi aduan pɔtee bi akyi. Quinoa wɔ GI 53. Ɛwɔ mfinimfini wɔ carbohydrates ‘papa’ ne ‘bɔne’ ntam. Eyi kyerɛ sɛ ɛmma asikre dodow a ɛwɔ wo mogya mu no nkɔ soro ntɛmntɛm te sɛ aburow fitaa a wubedi no.
Nanso mfaso ankasa a ɛwɔ ha ne protein pii a ɛwɔ quinoa mu no.. Sɛ wɔde toto aburow afoforo te sɛ atoko ho a, protein pii wɔ quinoa mu. Sɛ yedi nnuan a protein pii wom a, ɔkɔm mfa yɛn ntɛm saa na yɛte nka sɛ yɛawe. Eyi boa ma wodi adidi boro so so. Wunim sɛnea ɛho hia sɛ wokura mu duru a ɛfata mu na ama woatumi adi Asikreyare a Ɛto so Abien no so.
| Aduan su | Glycemic index (GI) a ɛma mogya tu . | Nsɛntitiriw |
|---|---|---|
| Quinoa na ɔkyerɛwee | 53 (ɛyɛ nea ɛkɔ fam) . | Protein ne fiber pii wom. Ɛma asikre a ɛwɔ mogya mu kɔ soro nkakrankakra. |
| Aburow a ɛyɛ bruu | 68 (ɛyɛ mmerɛw) . | Fiber pii wom, nanso ɛwɔ GI a ɛkorɔn sen quinoa. |
| Aburow fitaa | 73 (atifi hɔ) . | Ɛma asikre dodow a ɛwɔ mogya mu no kɔ soro ntɛmntɛm. Aduannuru a ɛba fam. |
So Quinoa boa wɔ yafunu a ɛyɛ yaw ne aduan mu haw ahorow ho?
Yiw, akyinnye biara nni ho. Eyi yɛ mfaso kɛse foforo a ɛwɔ quinoa so.
Quinoa yɛ aduan a gluten nnim. Gluten yɛ protein bi a ɛwɔ aburow te sɛ awi, atoko, ne rye mu. Wɔ nnipa a wɔwɔ tebea bi a ɛntaa nsi a wɔfrɛ no Celiac yare fam no, gluten pira nipadua no, efisɛ ebetumi asɛe wɔn dwensɔtwaa ketewaa no. Nhwehwɛmu mpo asi so dua sɛ quinoa yɛ aduan a ahobammɔ wom na eye ma ayarefo a wɔte saa.
Ebia wunni celiac yare. Nanso so wotaa nya aduan mu haw ahorow (awotwaa a ɛyɛ mmerɛw) te sɛ yafunu a ɛyɛ wo yaw, wo ho popo, ne akisikuru a ntease biara nnim? Nnipa a wɔwɔ saa tebea yi nso betumi anya mfaso afi gluten a wɔtew so no mu. Eyi te saa titiriw ma nnipa a wɔwɔ Crohn yare anaaNhwehwɛmufo binom gye di sɛ ebia quinoa so bɛba mfaso ama nnipa a wɔwɔ dwensɔtwaa mu nyarewa a ɛma obi ho yɛ hyew te sɛ akisikuru. Wogye di sɛ quinoa betumi asakra mmoawa a mfaso wɔ so dodow a ɛwɔ yɛn dwensɔtwaa mu no yiye.
Wubetumi asɔ ahwɛ sɛ wubedi quinoa kakra sen sɛ wubedi nnuan a wɔde awi ayɛ te sɛ paanoo, roti, ne pasta. Ebia ɛbɛma woanya ahotɔ kɛse afi wo yafunu mu haw ahorow no mu.
Ɔkwan bɛn so na wode quinoa bɛka w’aduan ho wɔ ɔkwan a ɛyɛ dɛ so?
Quinoa yɛ mmerɛw yiye na ɛyɛ ntɛm siesie. Mprempren wobetumi anya wɔ aguadidan akɛse mu wɔ yɛn man yi mu. Akwan kakraa bi a wubetumi afa so asɔ ahwɛ ni:
- Sɛ́ anka wɔde aburow bedi dwuma: Eyi ne ɔkwan a ɛyɛ mmerɛw sen biara. Noa quinoa sɛnea wobɛyɛ aburow na fa curry a woredi no di. Ɛkame ayɛ sɛ sɛnea ɛyɛ dɛ no yɛ pɛ. Anaasɛ wobɛtumi de nhabannuru bi aka ho na woayɛ no sɛ ‘quinoa pilaf’.
- Sɛ wopɛ anɔpaduan a: Yɛ no te sɛ akutu. Fa akutu nufusu bi ka quinoa a wɔanoa ho, fa nnuaba bi te sɛ cashews ne dates, ne nnuaba a wɔayɛ no foforo bi te sɛ banana ne mango ka ho. Fa sinamon powder bi petepete so ma ɛyɛ dɛ na ɛyɛ huam kɛse mpo.
- Sɛ wopɛ salad ne soup a: Fa quinoa a wɔanoa bi ka wo nhabannuru salad anaa soup ho. Eyi bɛma aduannuru a ɛwɔ aduan no mu no akɔ soro kɛse, titiriw protein ne fiber a ɛwɔ mu no. Ɛbɛhyɛ wo ma nso.
- Fa si nnuan afoforo ananmu: Sɛ woreyɛ pasta salad a, fa quinoa a wɔanoa di dwuma sen pasta. Wubetumi mpo de adi dwuma sen paanoo a wɔayam bere a woreyɛ nneɛma te sɛ cutlets ne patties no.
Nea ɛho hia sen biara ne sɛ wo ne wo duruyɛfo bɛkasa ansa na woayɛ nsakrae kɛse saa wɔ w’aduan mu, titiriw sɛ wowɔ asikreyare, mogya mmoroso, anaa tebea foforo a enni sabea a. Obetumi de afotu pɔtee ama wo wɔ sɛ ebia quinoa fata wo ne dodow a ɛsɛ sɛ wudi ho.
Nkrasɛm a Wɔde Kɔ Fie
- Quinoa yɛ aduan a efi afifide mu, nanso ɛyɛ ‘protein a edi mũ’ a amino acid 9 a ɛho hia nyinaa wom fibea.
- Ɛwom sɛ eyi nyɛ aduan a carb kakraa bi na ɛwom de, nanso ne glycemic index (GI) a ɛkɔ fam no betumi aboa asikreyarefo ma wɔadi asikre a ɛwɔ mogya mu no so.
- Esiane sɛ gluten nni quinoa mu nti, ɛyɛ aduan a ɛfata yiye ma nnipa a wɔwɔ celiac yare ne aduan mu haw afoforo.
- Esiane sɛ protein ne fiber pii wom nti, ɛboa ma wote nka sɛ wo ho ayɛ wo hyew bere a woadi kakraa bi mpo akyi, na ɛboa ma wohwɛ wo mu duru so.
- Ɛho hia yiye sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na wode quinoa aka w’aduan ho, titiriw sɛ wowɔ tebea biara a enni sabea a.
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