Yu na pɔsin we de it bɔku bɔku it dɛn? Ɔ yu kin rili wɔri bɔt kabɔhaydrɛt (stach) bikɔs ɔf wan kɔndishɔn lɛk dayabitis? Ɔ yu de sɔfa wit prɔblɛm dɛn lɛk we yu de blo ɔltɛm, yu bɛlɛ kramp, ɛn yu gɛt gas? Den yu definitely nid fo no abaut dis ‘superfood’. Dat na Kwinoa. Sɔntɛm yu dɔn yɛri ɛn si dis nem, bɔt yu nɔ go rili no di bɛnifit dɛn we i de gi wi wɛlbɔdi. Lɛ wi tɔk bɔt am simpul wan tide.
Wetin rili na Kwinoa?
Kwinoa nɔto gren, lɛk aw bɔku pipul dɛn kin tink. Na rili sid. Bɔt wi kin yuz am ɛn kuk am lɛk gren. Dɛn smɔl smɔl sid dɛn ya gɛt wɔndaful tin fɔ it.
di mכst imכtant tin na dat quinoa na sכsכs fכ ‘kכmplit protin’. Naw yu go de wɔnda wetin na dis kɔmplit prɔtin. Fɔ tɔk am simpul wan, 9 impɔtant amino asid dɛn de we impɔtant fɔ mek wi bɔdi kɔntinyu fɔ liv, bɔt we di bɔdi nɔ kin ebul fɔ mek fɔ insɛf. Wi fɔ gɛt ɔl dɛn nayn pan dɛn tin ya frɔm it. Bɔku tɛm, wi kin gɛt dis kɔmplit prɔtin frɔm animal it dɛn lɛk mit, fish, ɛn eg. So, pan ɔl we na it we dɛn mek wit plant, i wɔndaful fɔ si se quinoa gɛt ɔl dɛn 9 amino asid dɛn ya. So , dis na it we gɛt valyu lɛk gold fɔ di wan dɛn we de it jɔs vegjetarian it.
Apat frɔm dat, quinoa gɛt bɔku minral ɛn vaytamɛn dɛn bak we impɔtant to wi bɔdi, lɛk manganɛs ɛn kɔpa.
Yu tink se Kwinoa Gud fɔ Kabohaydrɛt (Stach) ɛn Dayabitis?
Dis na kwɛstyɔn we bɔku pipul dɛn gɛt. Fɔs, quinoa nɔto ‘low-carb’ it.
Jɔs tink bɔt dat, wan kɔp kuk quinoa gɛt pas 39 gram kabɔhaydrɛt. Dat na lɛk 50% pas wan kɔp brawn rays, we wi kin it. I rili klos to di amount of kabohaydrɛt we de insay wan kɔp wayt rays.
"So aw dis gud fɔ pɔsin we gɛt dayabitis?" yu kin de wɔnda. Di tin na dat, nɔto ɔl di kabɔhaydrɛt dɛn mek dɛn ikwal. Kwinoa na wan ol gren, we dɛn nɔ de rifin. Dɛn tin ya kin gɛt wɛlbɔdi fɔ di bɔdi pas di rifin kabɔhaydrɛt dɛn lɛk wayt bred ɛn wayt flawa.
Fɔ ɛksplen dis mɔ, wi nid fɔ no smɔl bɔt di Glycemic Index (GI) . Fɔ tɔk am simpul wan, dis indeks de sho aw yu blɔd shuga de go ɔp kwik kwik wan afta yu dɔn it wan patikyula it. Kwinoa gɛt GI we na 53. I de na di midul bitwin ‘gud’ ɛn ‘bad’ kabɔhaydrɛt. Dis min se i nɔ de mek yu blɔd shuga lɛvɛl kwik lɛk aw yu it wayt rays.
Bɔt di rial bɛnifit we de ya na di bɔku prɔtin we de insay quinoa.. We yu kɔmpia am wit ɔda ful grens lɛk bali, quinoa gɛt bɔku prɔtin. We wi it tin dɛn we gɛt bɔku prɔtin, wi nɔ kin angri kwik kwik wan ɛn wi kin fil ful. Dis kin ɛp fɔ kɔntrol di we aw pɔsin de it pasmak. Yu no aw i impɔtant fɔ mek yu gɛt wɛl bɔdi fɔ kɔntrol Tayp 2 Dayabitis.
| Di kayn it we dɛn kin it | Glaysemik indeks (GI) . | Speshal pɔynt dɛn |
|---|---|---|
| Kwinoa | 53 (modaret) . | I gɛt bɔku prɔtin ɛn fayv. I de mek di blɔd shuga go ɔp smɔl smɔl. |
| Brawn rays | 68 (mɔdaret) . | I gɛt ay fayv, bɔt i gɛt ay GI pas quinoa. |
| Wait rays | 73 (we de ɔp) . | I de mek di blɔd shuga go ɔp kwik kwik wan. Low nyutrishɔn valyu. |
Yu tink se Kwinoa kin ɛp fɔ mek yu bɛlɛ nɔ pwɛl ɛn yu gɛt prɔblɛm wit yu dijestiv?
Yɛs, fɔ tru. Dis na ɔda big bɛnifit fɔ quinoa.
Quinoa na it we nɔ gɛt gluten. Gluten na wan kayn prɔtin we de insay grens lɛk wit, bali, ɛn rays. Fɔ pipul dɛm wae gɛt wan sik wae nɔr kin bɔrku wae dɛn kɔl Celiac disease, gluten kin pwɛl dɛn bɔdi, bikɔs i kin pwɛl dɛn smɔl intestinal. Risach dɔn ivin kɔnfyus se quinoa na it we rili sef ɛn gud fɔ dɛn kayn sik pipul ya.
Sɔntɛm yu nɔ gɛt sik we dɛn kɔl celiac. Bɔt bɔku tɛm yu kin gɛt prɔblɛm wit yu dijestiv (sɛnsitiv gut) lɛk we yu bɛlɛ kin at, yu kin blo, ɛn yu kin gɛt dayarɛa fɔ no rizin? Pipul wae gɛt dis sik kin bɛnifit bak wae dɛn nɔr de it gluten. Dis kin bi mɔr fɔ pipul dɛm wae gɛt Crohn’s disease ɔrSɔm pipul dɛm wae de stɔdi bɔt dis biliv se quinoa kin fayn fɔ pipul dɛm wae gɛt inflammatory bowel disease, lɛk ulcerative colitis. Dɛn biliv se quinoa kin chenj di pɔpuleshɔn fɔ di bɛnifit baktri dɛm we de na wi intestinal fayn fayn wan.
Yu kin tray fɔ it quinoa fɔ sɔm tɛm instead fɔ it tin dɛn we dɛn mek wit wit lɛk bred, roti, ɛn pasta. I kin mek yu gɛt bɔku rilif frɔm yu bɛlɛ prɔblɛm dɛn.
Aw fɔ ad quinoa to yu it dɛn fayn fayn wan?
Quinoa na tin we rili izi ɛn kwik fɔ pripia. Naw i de na supamakit dɛn na wi kɔntri. Na sɔm we dɛn ya we yu go tray fɔ du am:
- Insted of rays: Dis na di we we izi pas ɔl. Boil quinoa lek yu go rays en it am wit di kari we yu de it. Di teist na klos to di sem. Ɔ yu kin ad sɔm vɛjitebul ɛn mek am lɛk ‘quinoa pilaf’.
- Fɔ brɛf: Mek am lɛk pɔrit. Ad sɔm kokonat milk to quinoa we yu dɔn kuk, ad sɔm nɛt lɛk kash ɛn deti, ɛn sɔm fresh frut lɛk banana ɛn mango. Sprinkl sɔm sinamɔn paoda pan am fɔ mek i gɛt mɔ flawa ɛn smel.
- Fɔ salad ɛn sup: Ad sɔm kuk quinoa to yu vegjetabul salad ɔ sup. Dis go mek di it gɛt bɔku tin fɔ it, mɔ di prɔtin ɛn fayv we de insay. I go ful yu bak.
- Substitute fɔ ɔda it dɛn: We yu de mek pasta salad, yuz kuk quinoa instead of pasta. Yu kin ivin yuz am insted of bredkrɔm we yu de mek tin dɛn lɛk kɔtlɛt ɛn pati.
Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ bifo yu mek dis kayn big chenj na yu it, mɔ if yu gɛt dayabitis, ay blɔd prɛshɔn, ɔ ɔda sik we nɔ de mɛn. I go ebul fɔ gi yu patikyula advays bɔt if quinoa fayn fɔ yu ɛn ɔmɔs fɔ it.
Mɛsej we dɛn kin kɛr go na os
- Kwinoa na plant-based it, bכt na sכsכs fכ ‘kכmplit protin’ we gεt כl di 9 imכtant amino asid dεm.
- Pan ɔl we dis nɔto it we nɔ gɛt bɔku kab, in mɔdaret glycemic index (GI) kin ɛp di wan dɛn we gɛt dayabitis fɔ kɔntrol di blɔd shuga.
- Bikɔs quinoa nɔ gɛt gluten, na it we rili fayn fɔ pipul dɛn we gɛt celiac disease ɛn ɔda dijestiv dizayd.
- Bikɔs i gɛt bɔku prɔtin ɛn fayv, i de ɛp yu fɔ fil ful ivin afta yu it smɔl, we de ɛp yu fɔ kɔntrol yu wet.
- I rili impɔtant fɔ go to yu dɔktɔ bifo yu ad quinoa to yu it, mɔ if yu gɛt ɛni sik we nɔ de mɛn.
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