Une tsika yekudya here? Kana kuti une hanya zvikuru nemacarbohydrates (starch) nekuda kwechirwere chakadai sechirwere cheshuga? Kana kuti une matambudziko akadai sekuzvimba nguva nenguva, kurwadziwa mudumbu, uye gasi? Saka zvechokwadi unofanira kuziva nezve 'superfood' iyi. Ndiyo Quinoa. Pamwe wakanzwa uye wakaona zita iri, asi ungasaziva chaizvo mabhenefiti aro kuhutano hwedu. Ngatitaurei nezvazvo nenzira iri nyore nhasi.
Chii chinonzi Quinoa chaizvo?
Quinoa haisi tsanga, sezvinofungwa nevanhu vazhinji. Imbeu chaiyo. Asi tinoishandisa uye tinoibika setsanga. Mbeu idzi diki dzine hutano hunoshamisa.
Chinhu chinonyanya kukosha ndechekuti quinoa itsime re 'protein yakakwana'. Zvino ungave uchishamisika kuti protein yakakwana iyi chii. Zvichitaurwa zviri nyore, kune maamino acid mapfumbamwe akakosha kuti muviri wedu urarame, asi ayo muviri usingagone kugadzira wega. Tinofanira kuwana ese mapfumbamwe aya kubva muchikafu. Kazhinji, tinowana iyi protein yakakwana kubva muchikafu chemhuka senge nyama, hove, nemazai. Saka, kunyangwe chiri chikafu chinobva mumiti, zvinoshamisa kuti quinoa ine ese mapfumbamwe emaamino acid aya. Saka , ichi chikafu chakakosha segoridhe kune avo vanodya chikafu chemuriwo chete.
Pamusoro pezvo, quinoa yakapfumawo mumaminerari nemavhitamini akakosha mumuviri wedu, akadai semanganese nemhangura.
Quinoa Yakanakira Makabhohaidhiretsi (Starch) uye Chirwere Cheshuga Here?
Uyu mubvunzo unobvunzwa nevanhu vazhinji. Chekutanga, quinoa haisi chikafu chine makabhohaidhiretsi mashoma.
Chimbofungai, kapu yequinoa yakabikwa ine magiramu anopfuura 39 emacarbohydrate. Izvi zvinopfuura 50% kupfuura kapu yemupunga webrown, watinodya. Inenge iri pedyo nehuwandu hwemacarbohydrates ari mukapu yemupunga muchena.
"Saka izvi zvinobatsira sei munhu ane chirwere cheshuga?" ungave uchishamisika. Nyaya iripo ndeyekuti, haasi makabhohaidhiretsi ese akaenzana. Quinoa igorosi rose, iro risina kucheneswa. Aya ane hutano hwakanaka kumuviri kupfuura makabhohaidhiretsi akacheneswa sechingwa chichena nefurawa chena.
Kuti titsanangure izvi zvakanyanya, tinofanira kuziva zvishoma nezve Glycemic Index (GI) . Muchidimbu, iyi index inoyera kuti shuga yako yeropa inokwira nekukurumidza sei mushure mekudya chimwe chikafu. Quinoa ine GI ye53. Iri pakati pemakabhohaidhiretsi 'akanaka' ne 'akaipa'. Izvi zvinoreva kuti haikwidzi shuga yako yeropa nekukurumidza sekudya mupunga muchena.
Asi mukana chaiwo pano ndewekuti quinoa ine mapuroteni akawanda .. Zvichienzaniswa nezvimwe zviyo zvakaita sebhari, quinoa ine mapuroteni akawanda. Patinodya chikafu chine mapuroteni akawanda, hatikurumidzi kunzwa nzara uye hatiguti. Izvi zvinobatsira kudzora kudya zvakanyanya. Unoziva kukosha kwekuchengetedza huremu hwakanaka kuti udzore chirwere cheshuga cherudzi rwechipiri.
| Rudzi rwechikafu | Glycemic index (GI) | Pfungwa dzakakosha |
|---|---|---|
| Quinoa | 53 (pakati nepakati) | Yakapfuma muprotein nefaibha. Inokwidza shuga muropa zvishoma nezvishoma. |
| Mupunga webrown | 68 (pakati nepakati) | Yakawanda mufayibha, asi ine GI yakakwira kupfuura quinoa. |
| Mupunga muchena | 73 (pamusoro) | Inokwidza huwandu hweshuga muropa nekukurumidza. Kudya kwakaderera. |
Quinoa inobatsira here pakurwadziwa kwemudumbu uye matambudziko ekugaya chikafu?
Ehe, zvechokwadi. Iyi ndeimwezve bhenefiti huru yequinoa.
Quinoa chikafu chisina gluten. Gluten rudzi rweprotein inowanikwa muzviyo zvakaita segorosi, bhari, uye rye. Kune vanhu vane chirwere chisingawanzoitiki chinonzi Celiac disease, gluten inokuvadza muviri, sezvo inogona kukuvadza ura hwavo hudiki. Tsvagiridzo yakatosimbisa kuti quinoa chikafu chakachengeteka uye chakanaka kune varwere vakadaro.
Ungasava nechirwere checeliac. Asi unowanzova nematambudziko ekugaya chikafu (mudumbu unonzwa kurwadziwa) akadai sekurwadziwa mudumbu, kuzvimba, uye manyoka pasina chikonzero chakajeka here? Vanhu vane chirwere ichi vanogonawo kubatsirwa nekuderedza kudya kwavo gluten. Izvi zvinonyanya kuitika kune vanhu vane chirwere cheCrohn kanaVamwe vaongorori vanotenda kuti quinoa inogona kubatsira vanhu vane zvirwere zvemudumbu, zvakaita seulcerative colitis. Vanotenda kuti quinoa inogona kuchinja huwandu hwemabhakitiriya anobatsira mudumbu medu.
Unogona kuedza kudya quinoa kwechinguva pane kudya zvekudya zvakagadzirwa negorosi zvakaita sechingwa, roti, uye pasta. Izvi zvinogona kukubatsira zvikuru kubva mumatambudziko emudumbu.
Ungawedzera sei quinoa mukudya kwako nenzira inonaka?
Quinoa iri nyore uye inokurumidza kugadzirwa. Iye zvino yava kuwanikwa muzvitoro zvikuru munyika medu. Heano mamwe maitiro aungaedza:
- Panzvimbo pemupunga: Iyi ndiyo nzira iri nyore. Bika quinoa sezvaungadya mupunga woidya nekarry yauri kudya. Kunaka kwayo kwakafanana. Kana kuti unogona kuwedzera mimwe miriwo woiita se'quinoa pilaf'.
- Kudya kwemangwanani: Ita seporiji. Wedzera mukaka wekokonati kuquinoa yakabikwa, wedzera nzungu dzakadai semacashew nemadate, uye mimwe michero mitsva yakaita semabhanana nemamango. Dururira upfu hwesinamoni pamusoro kuti uwedzere kunaka uye kunhuhwirira.
- Kune masaradhi nemasobho: Wedzera quinoa yakabikwa musaradhi yako yemuriwo kana sobho. Izvi zvichawedzera zvakanyanya kukosha kwekudya kwemundiro, kunyanya mapuroteni nefiber. Zvichakuzadzawo.
- Shandisa zvimwe zvekudya panzvimbo pezvimwe: Paunenge uchibika saradhi yepasta, shandisa quinoa yakabikwa panzvimbo pepasta. Unogona kutoishandisa panzvimbo pechingwa chechingwa paunenge uchibika zvinhu zvakaita sema cutlets nema patties.
Chinhu chinonyanya kukosha ndechekutaura nachiremba wako usati waita shanduko huru pakudya kwako, kunyanya kana uine chirwere cheshuga, BP, kana chimwe chirwere chisingaperi. Iye achakwanisa kukupa mazano chaiwo ekuti quinoa yakakunakira here uye kuti unofanira kudya zvakawanda sei.
Mharidzo Yekuenda Nayo Kumba
- Quinoa chikafu chinobva mumiti, asi chinobva 'mapuroteni akazara' ane maamino acids mapfumbamwe akakosha.
- Kunyange hazvo ichi chisiri chikafu chine makabhohaidhiretsi mashoma, chiyero chayo cheglycemic (GI) chiri pakati nepakati chinogona kubatsira vane chirwere cheshuga kudzora shuga yeropa.
- Nekuti quinoa haina gluten, chikafu chakakodzera vanhu vane chirwere checeliac nezvimwe zvirwere zvekugaya chikafu.
- Nekuda kwehuwandu hwayo hwemapuroteni nefayibha, inokubatsira kuti unzwe wakaguta kunyangwe mushure mekudya zvishoma, zvichikubatsira kudzora huremu hwako.
- Zvakakosha kubvunza chiremba wako usati waisa quinoa mukudya kwako, kunyanya kana uine zvirwere zvisingaperi.
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga