Ngaba unesifo seswekile okanye iingxaki zesisu? Masifunde yonke into ngeQuinoa apha!

Ngaba ungumntu othanda ukutya okuncinci? Okanye uxhalabile kakhulu ngeecarbohydrates (istatshi) ngenxa yesifo esifana nesifo seswekile? Okanye ngaba uneengxaki ezifana nokudumba rhoqo, iintlungu zesisu, kunye negesi? Ngoko ke ngokuqinisekileyo kufuneka wazi ngale 'superfood'. YiQuinoa leyo. Mhlawumbi ukhe wayiva kwaye wayibona le gama, kodwa usenokungazi kakuhle iingenelo ezibonelela ngayo kwimpilo yethu. Makhe sithethe ngayo ngendlela elula namhlanje.

Yintoni kanye kanye iQuinoa?

I-Quinoa ayilokhozo, njengoko abantu abaninzi becinga. Enyanisweni yimbewu. Kodwa siyisebenzisa kwaye siyipheka njengenkozo. Ezi mbewu zincinci zinomgangatho omangalisayo wesondlo.

Eyona nto ibalulekileyo kukuba i-quinoa ngumthombo 'weproteni epheleleyo'. Ngoku usenokuba uzibuza ukuba yintoni le proteni epheleleyo. Ngamafutshane, kukho ii-amino acids ezibalulekileyo ezili-9 ezibalulekileyo ukuze umzimba wethu uphile, kodwa umzimba awukwazi ukuzivelisa ngokwawo. Kufuneka sizifumane zonke ezi zi-9 ekutyeni. Ngokwesiqhelo, sifumana le proteni epheleleyo ekutyeni kwezilwanyana okufana nenyama, intlanzi, namaqanda. Ngoko ke, nangona kukutya okusekwe kwizityalo, kuyamangalisa ukuba i-quinoa iqulethe zonke ezi-9 zee-amino acids. Ke ngoko , oku kukutya okunexabiso elifana negolide kwabo batya ukutya kwemifuno kuphela.

Ukongeza, iquinoa ikwatyebile kwiiminerali kunye neevithamini ezibalulekileyo emzimbeni wethu, njenge-manganese kunye ne-copper.

Ngaba iQuinoa ilungile kwiCarbohydrate (iStarch) kunye nesifo seswekile?

Lo ngumbuzo abantu abaninzi abanawo. Okokuqala, i-quinoa ayikokutya 'okune-carbohydrate ephantsi'.

Khawucinge nje, indebe yequinoa ephekiweyo inee-carbohydrates ezingaphezulu kwama-39 grams. Oko kungaphezulu ngama-50% kunendebe yerayisi emdaka, esiyityayo. Ifana kakhulu nobungakanani bee-carbohydrates kwindebe yerayisi emhlophe.

"Ngoko ke oku kulungele njani umntu onesifo seswekile?" usenokuba uzibuza. Ingxaki kukuba, ayizizo zonke iicarbohydrates ezidalwe zilingana. I-Quinoa yingqolowa epheleleyo, engacocwanga. Ezi zisempilweni kakhulu emzimbeni kuneecarbohydrates ezicociweyo ezifana nesonka esimhlophe kunye nomgubo omhlophe.

Ukucacisa oku ngakumbi, kufuneka sazi kancinci nge -Glycemic Index (GI) . Ngamafutshane, olu luhlu lulinganisa ukuba amanqanaba eswekile egazini lakho anyuka ngokukhawuleza kangakanani emva kokutya ukutya okuthile. I-Quinoa ine-GI engama-53. Iphakathi phakathi kwee-carbohydrate 'ezilungileyo' 'nezimbi'. Oku kuthetha ukuba ayinyusi amanqanaba eswekile egazini lakho ngokukhawuleza njengokutya irayisi emhlophe.

Kodwa inzuzo yokwenyani apha kukuba i-quinoa ineproteni eninzi .Xa kuthelekiswa nezinye iinkozo ezipheleleyo ezifana nerhasi, iquinoa iphezulu kakhulu kwiproteni. Xa sitya ukutya okuneproteni eninzi, asilambi ngokukhawuleza size sizive sihluthi. Oku kunceda ekulawuleni ukutya kakhulu. Uyazi ukuba kubaluleke kangakanani ukugcina ubunzima obusempilweni ukuze ulawule isifo seswekile sohlobo lwesibini.

Ngaba iQuinoa iyanceda kwiingxaki zesisu kunye nokugaya ukutya?

Ewe, ngokuqinisekileyo. Le yenye inzuzo enkulu yequinoa.

I-Quinoa kukutya okungenagluten. I-Gluten luhlobo lweproteni olufumaneka kwiinkozo ezifana nengqolowa, irhasi, kunye ne-rye. Kubantu abanesi sifo esingaqhelekanga esibizwa ngokuba sisifo seCeliac, i-gluten iyingozi emzimbeni, njengoko inokonakalisa amathumbu abo amancinci. Uphando luye lwaqinisekisa nokuba i-quinoa kukutya okukhuselekileyo nokulungileyo kwabo bagulayo.

Usenokungabi naso isifo se-celiac. Kodwa ngaba uhlala uneengxaki zokugaya ukutya (amathumbu abuthathaka) ezifana nokuphazamiseka kwesisu, ukudumba, kunye norhudo ngaphandle kwesizathu esicacileyo? Abantu abanale meko banokungenelwa kukunciphisa ukutya kwabo i-gluten. Oku kuyinyani ngakumbi kubantu abanesifo sikaCrohn okanyeAbanye abaphandi bakholelwa ukuba i-quinoa inokuba luncedo kubantu abanezifo zamathumbu ezivuthayo, ezifana ne-ulcerative colitis. Bakholelwa ukuba i-quinoa inokutshintsha ngokuqinisekileyo inani leebhaktheriya eziluncedo emathunjini ethu.

Ungongeza njani i-quinoa kwizidlo zakho ngendlela emnandi?

I-Quinoa ilula kakhulu kwaye iyakhawuleza ukuyilungisa. Ngoku iyafumaneka kwiivenkile ezinkulu kwilizwe lethu. Nazi iindlela ezimbalwa onokuzama ngazo:

• Endaweni yerayisi: Le yeyona ndlela ilula. Bilisa iquinoa njengoko ubuya kuyitya irayisi uze uyitye kunye nekhari oyityayo. Incasa yayo iphantse ifane. Okanye ungongeza imifuno uze uyenze ibe ngathi yi-'quinoa pilaf'.
• Isidlo sakusasa: Yenza kube ngathi yiporridge. Yongeza ubisi lwekhokhonathi kwiquinoa ephekiweyo, yongeza amantongomane afana ne-cashews kunye ne-dates, kunye neziqhamo ezintsha ezifana neebhanana kunye neemango. Fafaza umgubo wesinamoni phezulu ukuze ufumane incasa nevumba elingakumbi.
• Kwiisaladi neesuphu: Yongeza iquinoa ephekiweyo kwisaladi yakho yemifuno okanye isuphu. Oku kuya kunyusa kakhulu ixabiso lesondlo sesitya, ingakumbi umxholo weproteni kunye nefayibha. Kuya kukwanelisa.
• Endaweni yezinye izitya: Xa usenza isaladi yepasta, sebenzisa iquinoa ephekiweyo endaweni yepasta. Ungayisebenzisa endaweni yesonka seebhatata xa usenza izinto ezifana neecutlets kunye neepatties.

Eyona nto ibalulekileyo kukuthetha nogqirha wakho ngaphambi kokuba wenze utshintsho olukhulu kangaka kwindlela otya ngayo, ingakumbi ukuba unesifo seswekile, uxinzelelo lwegazi oluphezulu, okanye esinye isifo esingapheliyo. Uya kukwazi ukukunika iingcebiso ezithile malunga nokuba i-quinoa ikulungele na kwaye ingakanani na into omawuyitye.