Shin kuna da ciwon suga ko matsalolin ciki? Bari mu koyi komai game da Quinoa a nan!

Shin kai mai cin abinci ne? Ko kuma kana damuwa sosai game da carbohydrates (sitaci) saboda wata cuta kamar ciwon suga? Ko kuma kana fama da matsaloli kamar kumburi akai-akai, ciwon ciki, da iskar gas? To lallai kana buƙatar sanin wannan 'superfood'. Wannan shine Quinoa. Wataƙila ka ji kuma ka ga wannan sunan, amma ƙila ba ka san fa'idodin da yake bayarwa ga lafiyarmu ba. Bari mu yi magana a kai ta hanya mai sauƙi a yau.

Menene ainihin Quinoa?

Quinoa ba hatsi ba ne, kamar yadda mutane da yawa ke tsammani. A zahiri iri ne. Amma muna amfani da shi kuma muna dafa shi kamar hatsi. Waɗannan ƙananan tsaba suna da ƙimar abinci mai kyau.

Abu mafi mahimmanci shine quinoa tushen 'cikakken furotin' ne. Yanzu kuna iya mamakin menene wannan cikakken furotin. A taƙaice, akwai amino acid guda 9 masu mahimmanci waɗanda suke da mahimmanci ga jikinmu ya rayu, amma waɗanda jiki ba zai iya samar da su da kansa ba. Dole ne mu sami dukkan waɗannan guda tara daga abinci. Yawanci, muna samun wannan cikakken furotin daga abincin dabbobi kamar nama, kifi, da ƙwai. Don haka, duk da cewa abinci ne na tsire-tsire, abin mamaki ne cewa quinoa ya ƙunshi dukkan waɗannan amino acid guda 9. Saboda haka , wannan abinci ne mai daraja kamar zinare ga waɗanda ke cin abincin ganyayyaki kawai.

Bugu da ƙari, quinoa yana da wadataccen ma'adanai da bitamin masu mahimmanci ga jikinmu, kamar manganese da jan ƙarfe.

Shin Quinoa yana da kyau ga carbohydrates (Sitaci) da ciwon suga?

Wannan tambaya ce da mutane da yawa ke yi. Da farko dai, quinoa ba abinci ne mai ƙarancin carbohydrates ba.

Ka yi tunanin, kofi ɗaya na quinoa da aka dafa yana ɗauke da fiye da gram 39 na carbohydrates. Wannan ya fi kusan kashi 50% fiye da kofi ɗaya na shinkafa mai launin ruwan kasa, wanda muke ci. Yana da kusanci da adadin carbohydrates da ke cikin kofi ɗaya na shinkafar fari.

"To ta yaya wannan yake da amfani ga wanda ke da ciwon suga?" za ka iya mamaki. Abin da ke faruwa shi ne, ba dukkan carbohydrates ake samar da su iri ɗaya ba. Quinoa hatsi ne gaba ɗaya, wanda ba a tace shi ba. Waɗannan sun fi lafiya ga jiki fiye da carbohydrates masu inganci kamar farin burodi da farin gari.

Domin ƙarin bayani game da wannan, muna buƙatar sanin kaɗan game da Glycemic Index (GI) . A taƙaice dai, wannan ma'aunin yana auna yadda matakan sukari na jini ke tashi da sauri bayan cin wani abinci. Quinoa yana da GI na 53. Yana tsakiyar carbohydrates 'mai kyau' da 'mara kyau'. Wannan yana nufin cewa ba ya ƙaruwa da sukarin jininka da sauri kamar cin shinkafa fara.

Amma fa'idar da ke nan ita ce yawan furotin da ke cikin quinoa.Idan aka kwatanta da sauran hatsi kamar sha'ir, quinoa tana da yawan furotin. Idan muka ci abinci mai wadataccen furotin, ba ma jin yunwa da sauri kuma muna jin ƙoshi. Wannan yana taimakawa wajen sarrafa yawan cin abinci. Kun san muhimmancin kula da lafiyayyen nauyi don magance Ciwon Suga Nau'i na 2.

Shin Quinoa yana taimakawa wajen magance matsalolin narkewar abinci da kuma ciwon ciki?

Eh, tabbas. Wannan wata babbar fa'ida ce ta quinoa.

Quinoa abinci ne da ba shi da alkama. Gluten wani nau'in furotin ne da ake samu a cikin hatsi kamar alkama, sha'ir, da hatsin rai. Ga mutanen da ke da wata cuta mai wuya da ake kira cutar Celiac, gluten yana da illa ga jiki, domin yana iya lalata ƙaramin hanjinsu. Bincike ya tabbatar da cewa quinoa abinci ne mai aminci kuma mai kyau ga irin waɗannan marasa lafiya.

Wataƙila ba ka da cutar celiac. Amma shin sau da yawa kana da matsalolin narkewar abinci (abin da ke damun hanji) kamar ciwon ciki, kumburi, da gudawa ba tare da wani dalili ba? Mutanen da ke da wannan yanayin suma za su iya amfana daga rage shan gluten. Wannan gaskiya ne musamman ga mutanen da ke fama da cutar Crohn koWasu masu bincike sun yi imanin cewa quinoa na iya zama da amfani ga mutanen da ke fama da cututtukan hanji, kamar ulcerative colitis. Sun yi imanin cewa quinoa na iya canza yawan ƙwayoyin cuta masu amfani a cikin hanjinmu.

Yadda ake ƙara quinoa a cikin abincinku ta hanya mai daɗi?

Quinoa yana da sauƙi kuma yana da sauri a shirya. Yanzu ana samunsa a manyan kantuna a ƙasarmu. Ga wasu hanyoyi da za ku iya gwada shi:

• Maimakon shinkafa: Wannan ita ce hanya mafi sauƙi. Tafasa quinoa kamar yadda za ka yi da shinkafa ka ci shi da curry ɗin da kake ci. Ɗanɗanon kusan iri ɗaya ne. Ko kuma za ka iya ƙara wasu kayan lambu ka yi shi kamar 'quinoa pilaf'.
• Don karin kumallo: A yi shi kamar porridge. A zuba madarar kwakwa a cikin quinoa da aka dafa, a zuba goro kamar cashew da dabino, da kuma 'ya'yan itace sabo kamar ayaba da mangwaro. A yayyafa garin kirfa a kai don ƙarin ɗanɗano da ƙamshi.
• Don salati da miya: Ƙara ɗan quinoa da aka dafa a cikin salatin kayan lambu ko miya. Wannan zai ƙara yawan sinadarin abinci mai gina jiki, musamman furotin da fiber. Hakanan zai cika ku.
• Madadin wasu abinci: Lokacin yin salatin taliya, yi amfani da quinoa da aka dafa maimakon taliya. Har ma za ka iya amfani da shi maimakon burodi yayin yin abubuwa kamar cutlets da patties.

Abu mafi mahimmanci shine ka yi magana da likitanka kafin ka yi babban sauyi a tsarin abincinka, musamman idan kana da ciwon suga, hawan jini, ko wata cuta mai tsanani. Zai iya ba ka takamaiman shawara kan ko quinoa ta dace da kai da kuma yawan abincin da za ka ci.