Kodi muli ndi matenda a shuga kapena m'mimba? Tiyeni tiphunzire zonse zokhudza Quinoa apa!

Kodi mumakonda kudya zakudya zochepa? Kapena mukuda nkhawa kwambiri ndi chakudya cham'mawa (starch) chifukwa cha matenda monga matenda a shuga? Kapena mukuvutika ndi mavuto monga kudzimbidwa pafupipafupi, kupweteka m'mimba, komanso mpweya woipa? Ndiye muyenera kudziwa za 'chakudya chapamwamba' ichi. Ndi Quinoa. Mwina mwamvapo ndipo mwawona dzinali, koma mwina simukudziwa bwino za ubwino wake pa thanzi lathu. Tiyeni tikambirane za izi m'njira yosavuta lero.

Kodi Quinoa ndi chiyani kwenikweni?

Quinoa si tirigu, monga momwe anthu ambiri amaganizira. Ndi mbewu yeniyeni. Koma timaigwiritsa ntchito ndikuiphika ngati tirigu. Mbewu zazing'onozi zili ndi zakudya zabwino kwambiri.

Chofunika kwambiri ndichakuti quinoa ndi gwero la 'puloteni wathunthu'. Tsopano mwina mukudabwa kuti puloteni wathunthu uwu ndi chiyani. Mwachidule, pali ma amino acid 9 ofunikira omwe ndi ofunikira kuti thupi lathu likhale ndi moyo, koma omwe thupi silingathe kupanga lokha. Tiyenera kupeza onse asanu ndi anayi awa kuchokera ku chakudya. Nthawi zambiri, timapeza puloteni wathunthu uwu kuchokera ku zakudya za nyama monga nyama, nsomba, ndi mazira. Chifukwa chake, ngakhale kuti ndi chakudya chochokera ku zomera, n'zodabwitsa kuti quinoa ili ndi ma amino acid onse 9 awa. Chifukwa chake , ichi ndi chakudya chamtengo wapatali ngati golide kwa iwo omwe amadya zakudya zamasamba zokha.

Kuphatikiza apo, quinoa ilinso ndi michere ndi mavitamini ofunikira m'thupi lathu, monga manganese ndi mkuwa.

Kodi Quinoa Ndi Yabwino pa Chakudya Chopatsa Mphamvu (Wowuma) ndi Matenda a Shuga?

Funso limene anthu ambiri amafunsa ndi ili. Choyamba, quinoa si chakudya cha 'low carbohydrate'.

Tangoganizirani, kapu ya quinoa yophikidwa ili ndi magalamu opitilira 39 a chakudya cham'thupi. Izi ndi pafupifupi 50% kuposa kapu ya mpunga wofiirira, womwe timadya. Ndi wofanana kwambiri ndi kuchuluka kwa chakudya cham'thupi chomwe chili mu kapu ya mpunga woyera.

"Ndiye izi zili bwanji zabwino kwa munthu wodwala matenda ashuga?" mwina mukudzifunsa. Nkhani ndi yakuti, si chakudya chonse chomwe chimapangidwa mofanana. Quinoa ndi tirigu wonse, womwe sunayengedwe. Izi ndi zathanzi kwambiri m'thupi kuposa chakudya choyengedwa monga buledi woyera ndi ufa woyera.

Kuti tifotokoze bwino izi, tifunika kudziwa pang'ono za Glycemic Index (GI) . Mwachidule, index iyi imayesa momwe shuga m'magazi mwanu imakwera msanga mutadya chakudya china. Quinoa ili ndi GI ya 53. Ili pakati pa chakudya cha 'chabwino' ndi 'choyipa'. Izi zikutanthauza kuti sichimakweza shuga m'magazi mwanu mwachangu monga momwe mumadyera mpunga woyera.

Koma ubwino weniweni apa ndi kuchuluka kwa mapuloteni mu quinoa.Poyerekeza ndi tirigu wina wonse monga barele, quinoa ili ndi mapuloteni ambiri. Tikadya zakudya zokhala ndi mapuloteni ambiri, sitimva njala mwachangu komanso kumva kukhuta. Izi zimathandiza kuchepetsa kudya kwambiri. Mukudziwa kufunika kokhala ndi thupi labwino kuti muchepetse matenda a shuga a mtundu wachiwiri.

Kodi Quinoa imathandiza ndi mavuto am'mimba komanso kugaya chakudya?

Inde, ndithudi. Uwu ndi ubwino wina waukulu wa quinoa.

Quinoa ndi chakudya chopanda gluten. Gluten ndi mtundu wa mapuloteni omwe amapezeka mu tirigu monga tirigu, barele, ndi rye. Kwa anthu omwe ali ndi matenda osowa otchedwa Celiac disease, gluten ndi yoopsa m'thupi, chifukwa imatha kuwononga matumbo awo ang'onoang'ono. Kafukufuku watsimikiziranso kuti quinoa ndi chakudya chotetezeka komanso chabwino kwa odwala otere.

Mwina simungakhale ndi matenda a celiac. Koma kodi nthawi zambiri mumakhala ndi mavuto a m'mimba (omwe amakhudzidwa ndi matumbo) monga kusokonezeka m'mimba, kudzimbidwa, komanso kutsegula m'mimba popanda chifukwa chomveka? Anthu omwe ali ndi vutoli angapindulenso ndi kuchepetsa kudya gluten. Izi ndi zoona makamaka kwa anthu omwe ali ndi matenda a Crohn kapenaOfufuza ena amakhulupirira kuti quinoa ikhoza kukhala yothandiza kwa anthu omwe ali ndi matenda otupa m'matumbo, monga zilonda zam'mimba. Amakhulupirira kuti quinoa ingasinthe kwambiri kuchuluka kwa mabakiteriya opindulitsa m'matumbo athu.

Kodi mungawonjezere bwanji quinoa ku chakudya chanu mwanjira yokoma?

Quinoa ndi yosavuta komanso yachangu kuiphika. Tsopano ikupezeka m'masitolo akuluakulu mdziko lathu. Nazi njira zingapo zomwe mungayesere:

• M'malo mwa mpunga: Iyi ndi njira yosavuta. Wiritsani quinoa ngati momwe mungachitire ndi mpunga ndipo mudye ndi curry yomwe mukudya. Kukoma kwake kuli kofanana. Kapena mutha kuwonjezera ndiwo zamasamba ndikuzipanga ngati 'quinoa pilaf'.
• Chakudya cham'mawa: Pangani ngati phala. Onjezani mkaka wa kokonati ku quinoa yophikidwa, onjezerani mtedza monga cashews ndi dates, ndi zipatso zatsopano monga nthochi ndi mango. Thirani ufa wa sinamoni pamwamba kuti mumve kukoma ndi fungo labwino.
• Pa masaladi ndi supu: Onjezani quinoa yophikidwa ku saladi yanu ya ndiwo zamasamba kapena supu. Izi zidzawonjezera kwambiri zakudya zomwe zili m'mbale, makamaka mapuloteni ndi ulusi. Zidzakukhutiritsaninso.
• M'malo mwa mbale zina: Mukaphika saladi ya pasitala, gwiritsani ntchito quinoa yophikidwa m'malo mwa pasitala. Muthanso kuigwiritsa ntchito m'malo mwa buckwheat mukaphika zinthu monga cutlets ndi patty.

Chofunika kwambiri ndikulankhula ndi dokotala wanu musanasinthe kwambiri zakudya zanu, makamaka ngati muli ndi matenda a shuga, kuthamanga kwa magazi, kapena matenda ena osatha. Iye adzatha kukupatsani upangiri womveka bwino ngati quinoa ndi yoyenera kwa inu komanso kuchuluka kwa chakudya chomwe mungadye.