Iquinoa kukutya okube yimfashini kwiminyaka embalwa edlulileyo. Iphilile kakhulu kwaye isizisela izibonelelo ezinkulu, nangona kunjalo, siqaphele indlela 'ukunyuka' kokusetyenziswa kwayo kuncitshisiwe, okanye mhlawumbi abantu baye bazola kwaye bayitya kancinci.
Siza kukuxelela apha ngezantsi, ziziphi izibonelelo kunye neepropathi asinika zona le pseudocereal ukuze ingangeni ekulibalekeni kwaye ungaqhubeka uyonwabele.
IQuinoa yi ukutya okungaphezulu, Isondlo kakhulu esivela Umzantsi Melika kunye ne-United StatesNangona kunjalo, weza kwilizwe lethu ngenkani kwiminyaka embalwa edlulileyo ukuza koyisa iintliziyo.
Ifumana unyango olufanayo nerayisi, inokwenziwa njenge esona sitya siphambili okanye njengesitya esecalenin, idibanisa ngokugqibeleleyo nenani elikhulu lokutya, ityebile kwii-amino acid, iivithamini ezifanelekileyo kunye neeproteni zemvelaphi yezityalo.
Iquinoa, iphekwe emanzini, nangona kunjalo, eyona nto ifanelekileyo kukuba uyihlambe ngaphambili ukuze isithako esinetyhefu saponin sisuswe.
Amaxabiso esondlo sequinoa ngeegram ezili-100
- 399 Iikhalori
- Iiprotheni: Iigram ezi-16,5
- Amafutha: Iigram ezi-6,3
- IiCarbohydrate: 69 iigrem.
- Ikhalsiyam: 148 mg
- Isinyithi: 13,2 mg
- Magnesium: 249,6 mg
- Magnesium: 249,6 mg
- Umdlalo: 387,7 mg
- I-Zinc: 4,4 mg
Izibonelelo ezisempilweni zequinoa
Oku kutya kubonakaliswa ngokuba ixabiso eliphezulu leprotheni, Inika amandla kwaye iyacetyiswa kubo bonke abo badlala imidlalo. I-Quinoa ayiniki i-aleji kubantu abanesifo se-celiac, isenza ukuba ilungele abo banganyamezelaniyo ne-gluten.
Inayo enkulu Ixabiso le-glycemic, ke ikwalungele nokulawula iswekile yegazi, eyenza ukuba ibe kukutya okugqibeleleyo kwabo banesifo seswekile.
Kwelinye icala, i ifayibha Inayo, ikulungele ukulwa ukuqhina okwenziwa ngamanye amaxesha kunye nokuphucula ukuhamba kwamathumbu.
Okokugqibela, igalelo lalo eliphezulu kwi ifosforasi, imanganizi y i-magnesium, Kwenze ukutya okusempilweni kwaye kugqibelele ukunqanda ukusilela kwesondlo. Ke ngoko kuyacetyiswa kwabasetyhini abakhulelweyo ekufuneka bomeleze iinyanga zabo zokumitha.
Izibonelelo akufuneki uziphose
- Ngaba yindlela ilungele ukunciphisa umzimba. Kukutya okusanelisayo kwaye iikhalori ezisinika zona zilungele ukujongana nemini.
- Lawula amanqanaba e-cholesterol yethu egazini. Ukuthintela izifo zentliziyo.
- Kukutya okunotyebileyo kwipropathi ye-antioxidant, ke oko kuyasinceda ukuthintela ukunxiba iiseli kwangaphambi kwexesha.
- Yiyo Ukutya okucetyiswa kakhulu kwiimbaleki. Ukugqibelela ukwandisa amandla ethu kunye nokwenza ngakumbi kuqeqesho ngalunye. Ukongeza, kuyasinceda ukonyusa ubunzima bethu kunye nokutshisa amanqatha aqokelelweyo.
- Ikhululekile ukuba abanyolukile.
- Los izondlo yequinoa isinceda ngokubhekiselele kumgangatho wethu iinwele, ishiya yomelele kwaye isilky.
- Kukutya okugqibeleleyo ukugcina a ulusu olunomzimba, Ifanelekile kulusu olonakeleyo nolomileyo, njengoko ingumthombo omkhulu wokuhambisa amanzi. Ngokufanelekileyo, yisebenzise ngendlela yemaski, esekwe kwi iinkozo zequinoa ezinamanzi amaninzi.
- Isinceda sinciphise izehlo zemigraines, Oku kuphunyezwe ngenxa yemagniziyam, isimbiwa esinoxanduva lokuyekisa iindonga zemithambo yegazi.
- Kukutya ukukhulula uxinzelelo lwendalo, Isinceda ukuba silawule imood yethu kwaye isincede kwimpilo yethu ngokubanzi.
Iipropati zeQuinoa
- Njengoko besikulindele, kunjalo ityebile ngeprotein. Ineprotini engaphezulu kwama-20%.
- Ityebile ngo-ci-alcium, isinyithi, i-magnesium, iivithamini C, E, B1, B2, i-phosphorus kunye ne-niacin.
- Ityebile omega 6
- Inika ifayibha inyibilike kwaye ingenakunyibilika.
Ungayithenga phi iquinoa?
Iquinoa ithathe kakhulu ubunkokheli kunye nobunzima kukutya okutyiwa ngabantu abaninzi, kufanelekile ukuthatha ubuncinci kube kanye ngeveki, inencasa egudileyo kwaye emnandi, kwaye inokuthathwa ishushu kwaye iyabanda.
Okwangoku inokufumaneka kwiivenkile ezinkulu ezininzi, kuyinyani, ukuba ngaphambi kokuba siyifumane kuphela kwiivenkile zendalo, indalo kunye ngamakhambi. Nangona kunjalo, namhlanje siyibona kwiivenkile ezinkulu njenge IMercadona, iCarrefour okanye iAlcampo.
Ukongeza, iimveliso ezinkulu zijoyine le ndlela intsha yokutya kwaye zikwanikezela ngeefomathi ezahlukeneyo.
Ngoku ukuba unento oyaziyo malunga nequinoa, qhubeka uzame!