Quinoa chikafu chakave chemafashoni makore mashoma apfuura. Iyo ine hutano chaizvo uye inounza isu mabhenefiti makuru, zvisinei, isu takaona kuti iyo 'boom' yekushandisa kwayo yakadzikiswa, kana kuti zvimwe vanhu vadzikama nekuipedza zvakanyanya zvishoma nezvishoma.
Isu tinokuudza pazasi, ndeapi mabhenefiti uye zvivakwa izvo izvo pseudocereal zvinotipa isu kuitira kuti zvirege kuwira mukukanganwa uye iwe uenderere mberi nekunakidzwa nazvo.
Quinoa ari superfood, zvinovaka muviri kwazvo zvichibva South America neUnited StatesZvisinei, akauya kunyika yedu nechisimba makore mashoma apfuura kuti akunde moyo.
Iyo inogamuchira kurapwa kumwechete semupunga, inogona kuitwa se main dish kana sedivi dhishin, inosangana zvakakwana nenhamba yakakura yezvikafu, yakafuma muamino acids, akakosha mavitamini uye mapuroteni emavambo emiti.
Quinoa, yakabikwa mumvura, zvisinei, chakanakira kuisuka pamberi kuitira kuti chinhu chine chepfu saponin chibviswe.
Hutano hunhu hwequinoa pamazana magiramu
- 399 makoriyori
- Mapuroteni: 16,5 magiramu
- Mafuta: 6,3 magiramu
- Carbohydrate: 69 magiramu.
- Calcium: 148 mg
- Iron: 13,2 mg
- Magnesium: 249,6 mg
- Magnesium: 249,6 mg
- Mutambo: 387,7 mg
- Zinc: 4,4 mg
Hutano mabhenefiti equinoa
Ichi chikafu chinozivikanwa nekuve yakakwira protein kukosha, inopa simba uye inokurudzirwa kune avo vese vanoita mitambo. Quinoa haipe kurwara kune vanhu vane chirwere chechiliac, ichiita kuti ive yakanaka kune avo vane kusagadzikana kweguteni.
Iyo zvakare ine yakakura glycemic kukosha, saka zvakare yakakosha pakudzora shuga yeropa, izvo zvinoita kuti chive chikafu chakakwana kune avo vanorwara nechirwere cheshuga.
Ukuwo, fiber ine, yakakwana kurwisa kudzimbikana pano neapo uye kugadzirisa matumbo ekufambisa.
Chekupedzisira, mupiro wayo wepamusoro mu phosphorus, manganese y magnesium, gadzira chikafu chine hutano uye chakakwana kudzivirira kushomeka kwehutano. Naizvozvo, zvinokurudzirwawo kune vakadzi vane nhumbu vanofanirwa kuzvisimbisa mukati memwedzi yekubata.
Zvakanakira iwe zvausingafanire kurasikirwa
- Ndiyo nzira yakanakira kuonda uremu. Icho chikafu chinotigutsa uye macalorie ayo anotipa isu akakwana kutarisana nezuva.
- Chengetedza cholesterol yedu yeropa. Saka kudzivirira zvirwere zvemwoyo.
- Chikafu chakapfuma muma antioxidant zvimiro, saka zvinotibatsira kudzivirira kusati kwasvika kusero kupfeka.
- Ndicho chikafu chakakurudzirwa kwazvo chevatambi. Yakakwana kuwedzera simba redu uye kuita zvakanyanya mune yega yega Workout. Uye zvakare, zvinotibatsira kuti tiwedzere mhasuru yedu uye kupisa mafuta akaunganidzwa.
- Yakasununguka kubva gluten.
- ari zvinovaka muviri yequinoa inotibatsira isu maererano nehunhu hweedu bvudzi, rinoisiya yakasimba uye isiriki.
- Icho chikafu chakaringana kuchengetedza a ganda rakasviba, Iyo yakanakira kune yakanyanya kukuvara, yakaoma uye yakatsemuka ganda, sezvo iri sosi huru yemvura. Sezvineiwo, ishandise nenzira yemask, zvichibva pa hydrated quinoa zviyo.
- Inotibatsira kudzikisira chiitiko chemigraines, Izvi zvinoitwa nekuda kwemagnesium, chicherwa chinokonzeresa kudzikisa madziro emidziyo yeropa.
- Icho chikafu kushungurudzika kwepanyama, inotibatsira kudzora manzwiro edu uye inotibatsira muhutano hwedu hwakawanda.
Quinoa zvivakwa
- Sezvatakatarisira, ndizvo akapfuma mumapuroteni. Inosanganisira zvinopfuura 20% protein.
- Yakafuma calcium, iron, magnesium, mavitamini C, E, B1, B2, phosphorus uye niacin.
- Yakapfuma mu omega 6
- Inopa fiber soluble uye insoluble.
Ndekupi kwaunogona kutenga quinoa?
Quinoa yatora yakawanda hutungamiri uye huremu mukati mezvikafu zvakawanda zvevanhu vazhinji, zvakafanira kutora kanokwana kamwe pasvondo, ine kuravira kwakatsetseka uye kunonaka, uye inogona kutorwa zvese kupisa uye kutonhora.
Parizvino inogona kuwanikwa muzvitoro zvakawanda, ichokwadi, kuti tisati tangoiwana muzvitoro zvezvisikwa, zvipenyu uye varapi vemakwenzi. Zvisinei, nhasi tinozviona muzvitoro zvikuru se Mercadona, Carrefour kana Alcampo.
Uye zvakare, iwo makuru mabhureki ajoina iyi nyowani yekudya maitiro uye zvakare anozvipa nenzira dzakasiyana.
Iye zvino zvauri kuziva chimwe chinhu pamusoro pequinoa, enda kumberi wozviedza!