Ingabe ungumuntu odla ukudla okunempilo? Noma ukhathazekile kakhulu ngama-carbohydrate (isitashi) ngenxa yesimo esifana nesifo sikashukela? Noma ingabe uhlushwa izinkinga ezifana nokuqunjelwa njalo, izinhlungu zesisu, kanye negesi? Khona-ke ngokuqinisekile udinga ukwazi ngalokhu 'kudla okumnandi'. Leyo yi-Quinoa. Mhlawumbe uke wezwa futhi wayibona leli gama, kodwa kungenzeka ukuthi awuqapheli kahle izinzuzo elizinikezayo empilweni yethu. Ake sixoxe ngakho ngendlela elula namuhla.
Iyini ngempela i-Quinoa?
I-Quinoa ayiyona inhlamvu, njengoba abantu abaningi becabanga. Empeleni iyinhlamvu. Kodwa siyisebenzisa futhi siyipheka njengohlamvu. Lezi zinhlamvu ezincane ziqukethe inani elimangalisayo lokudla okunomsoco.
Into ebaluleke kakhulu ukuthi i-quinoa ingumthombo 'weprotheyini ephelele'. Manje ungase uzibuze ukuthi iyini leprotheyini ephelele. Kalula nje, kune-amino acids eziyi-9 ezibalulekile ezibalulekile emizimbeni yethu ukuze iphile, kodwa umzimba ongakwazi ukuzikhiqiza wodwa. Kufanele sizithole zonke lezi eziyi-9 ekudleni. Ngokuvamile, sithola le protheyini ephelele ekudleni kwezilwane njengenyama, inhlanzi namaqanda. Ngakho-ke, yize kungukudla okusekelwe ezitshalweni, kuyamangalisa ukuthi i-quinoa iqukethe zonke lezi zi-amino acids eziyi-9. Ngakho-ke , lokhu ukudla okunenani elifana negolide kulabo abadla ukudla kwemifino kuphela.
Ngaphezu kwalokho, i-quinoa icebile ngamaminerali namavithamini abalulekile emzimbeni wethu, njenge-manganese nethusi.
Ingabe i-Quinoa Ilungele Ama-carbohydrate (Isitashi) kanye nesifo sikashukela?
Lona umbuzo abantu abaningi abanawo. Okokuqala, i-quinoa akuyona ukudla 'okungenama-carbohydrate amaningi'.
Cabanga nje, inkomishi ye-quinoa ephekiwe inamagremu angaphezu kuka-39 ama-carbohydrate. Lokho kungaphezu kwama-50% kunenkomishi yelayisi elinsundu, esilidlayo. Kufana kakhulu nenani lama-carbohydrate enkomishini yelayisi elimhlophe.
"Ngakho-ke lokhu kusiza kanjani kumuntu onesifo sikashukela?" ungase uzibuze. Iqiniso liwukuthi, akuwona wonke ama-carbohydrate adalwe ngokulinganayo. I-Quinoa iwuhlamvu oluphelele, olungacolisisiwe. Lawa anempilo kakhulu emzimbeni kunama-carbohydrate acolisisiwe njengesinkwa esimhlophe nofulawa omhlophe.
Ukuze sichaze lokhu kabanzi, sidinga ukwazi okuncane nge -Glycemic Index (GI) . Kalula nje, le nkomba ilinganisa ukuthi amazinga kashukela egazini lakho akhuphuka ngokushesha kangakanani ngemva kokudla ukudla okuthile. I-Quinoa ine-GI engu-53. Iphakathi nendawo phakathi kwama-carbohydrate 'amahle' 'namabi'. Lokhu kusho ukuthi ayinyusi amazinga kashukela egazini lakho ngokushesha njengokudla ilayisi elimhlophe.
Kodwa inzuzo yangempela lapha okuqukethwe amaprotheni amaningi ku-quinoa.Uma kuqhathaniswa nezinye izinhlamvu eziphelele njengebhali, i-quinoa igcwele amaprotheni. Uma sidla ukudla okucebile ngamaprotheni, asilambi ngokushesha futhi sizizwe sigcwele. Lokhu kusiza ukulawula ukudla ngokweqile. Uyazi ukuthi kubaluleke kangakanani ukugcina isisindo esinempilo ukuze ulawule isifo sikashukela sohlobo 2.
| Uhlobo lokudla | Inkomba ye-Glycemic (GI) | Amaphuzu akhethekile |
|---|---|---|
| I-Quinoa | 53 (okuphakathi) | Icebile ngamaprotheni kanye ne-fiber. Ikhuphula ushukela egazini kancane kancane. |
| Ilayisi elinsundu | 68 (okulinganiselwe) | Iphezulu ku-fiber, kodwa ine-GI ephezulu kune-quinoa. |
| Ilayisi elimhlophe | 73 (phezulu) | Kukhuphula amazinga kashukela egazini ngokushesha. Inani lokudla okunomsoco eliphansi. |
Ingabe i-Quinoa iyasiza ngezinkinga zesisu kanye nokugaya ukudla?
Yebo, nakanjani. Lena enye inzuzo enkulu ye-quinoa.
I-Quinoa ukudla okungenagluten. I-Gluten uhlobo lweprotheni olutholakala kokusanhlamvu okufana nokolweni, ibhali, kanye ne-rye. Kubantu abanesifo esingavamile esibizwa ngokuthi isifo se-Celiac, i-gluten iyingozi emzimbeni, njengoba ingalimaza amathumbu abo amancane. Ucwaningo luye lwaqinisekisa nokuthi i-quinoa iwukudla okuphephile kakhulu futhi okuhle kweziguli ezinjalo.
Kungenzeka ukuthi awunaso isifo se-celiac. Kodwa ingabe uvame ukuba nezinkinga zokugaya ukudla (amathumbu azwelayo) njengokuphatheka kabi kwesisu, ukuqunjelwa, kanye nesifo sohudo ngaphandle kwesizathu esibonakalayo? Abantu abanalesi simo bangazuza ngokunciphisa ukudla kwabo i-gluten. Lokhu kuyiqiniso ikakhulukazi kubantu abanesifo sikaCrohn nomaAbanye abacwaningi bakholelwa ukuthi i-quinoa ingaba wusizo kubantu abanezifo zamathumbu ezivuvukalayo, njenge-ulcerative colitis. Bakholelwa ukuthi i-quinoa ingashintsha inani lamagciwane awusizo emathunjini ethu.
Ungazama ukudla i-quinoa isikhashana esikhundleni sokudla okusekelwe kukolweni njengesinkwa, i-roti, ne-pasta. Kungase kukunikeze impumuzo enkulu ezinkingeni zesisu sakho.
Ungayifaka kanjani i-quinoa ekudleni kwakho ngendlela emnandi?
I-Quinoa ilula kakhulu futhi iyashesha ukuyilungisa. Manje isiyatholakala ezitolo ezinkulu ezweni lakithi. Nazi izindlela ezimbalwa ongazizama ngazo:
- Esikhundleni selayisi: Lena yindlela elula. Bilisa i-quinoa njengoba ubungadla ilayisi bese uyidla ne-curry oyidlayo. Ukunambitheka kwayo kucishe kufane. Noma ungangeza imifino bese uyifaka njenge-'quinoa pilaf'.
- Ukudla kwasekuseni: Yenza kube njengephalishi. Faka ubisi lukakhukhunathi ku-quinoa ephekiwe, engeza amantongomane afana nama-cashew nama-date, kanye nezithelo ezintsha ezifana nobhanana nama-mango. Fafaza i-sinamoni powder phezulu ukuze uthole ukunambitheka nephunga eliningi.
- Kumasaladi nesobho: Faka i-quinoa ephekiwe esaladini noma esobho lakho lemifino. Lokhu kuzokwandisa kakhulu inani lokudla okunomsoco kwesitsha, ikakhulukazi okuqukethwe amaprotheni ne-fiber. Kuzokwanelisa futhi.
- Faka esikhundleni sezinye izitsha: Uma wenza isaladi yepasta, sebenzisa i-quinoa ephekiwe esikhundleni sepasta. Ungayisebenzisa ngisho nasendaweni yezinkwa zesinkwa uma wenza izinto ezifana nama-cutlets nama-patties.
Into ebaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokwenza ushintsho olukhulu kangaka ekudleni kwakho, ikakhulukazi uma unesifo sikashukela, umfutho wegazi ophakeme, noma esinye isifo esingamahlalakhona. Uzokwazi ukukunikeza iseluleko esiqondile sokuthi i-quinoa ikulungele yini nokuthi kufanele udle okungakanani.
Umlayezo Wokuya Nawe Ekhaya
- I-Quinoa ukudla okusekelwe ezitshalweni, kodwa iwumthombo 'weprotheni ephelele' equkethe wonke ama-amino acid angu-9 abalulekile.
- Nakuba lokhu kungesilo ukudla okunama-carbohydrate aphansi, i-glycemic index yayo ephakathi nendawo (GI) ingasiza abanesifo sikashukela ukulawula ushukela egazini.
- Ngenxa yokuthi i-quinoa ayinayo i-gluten, iwukudla okufanele kakhulu kubantu abanesifo se-celiac nezinye izinkinga zokugaya ukudla.
- Ngenxa yokuthi inokuqukethwe okuphezulu kwamaprotheni kanye ne-fiber, ikusiza uzizwe usuthi ngisho nangemva kokudla okuncane, okukusiza ukulawula isisindo sakho.
- Kubaluleke kakhulu ukubonisana nodokotela wakho ngaphambi kokufaka i-quinoa ekudleni kwakho, ikakhulukazi uma unezinkinga ezingamahlalakhona.
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