I-Quinoa iwukudla okwaba semfashinini eminyakeni embalwa edlule. Iphilile kakhulu futhi isilethela izinzuzo ezinkulu, kodwa-ke, siqaphele ukuthi 'ukuqhuma' kokusetshenziswa kwayo kuncishisiwe kanjani, noma mhlawumbe abantu behlise umoya futhi bakudle kaningi.
Sizokutshela ngezansi, yiziphi izinzuzo nezakhiwo le pseudocereal ezisinikeza zona ukuze zingangeni ekulibalekeni futhi uqhubeke nokukujabulela.
IQuinoa iyi- ukudla okuphezulu, okunomsoco kakhulu okuvela INingizimu Melika kanye ne-United StatesKodwa-ke, weza ezweni lakithi ngenkani eminyakeni embalwa edlule ukuzonqoba izinhliziyo.
Ithola ukwelashwa okufanayo nelayisi, ingenziwa njenge isidlo esikhulu noma njengesitsha esecelenin, ihlangana ngokuphelele nenani elikhulu lokudla, icebile ngama-amino acid, amavithamini abalulekile namaprotheni wemvelaphi yezitshalo.
I-Quinoa, iphekwe emanzini, noma kunjalo, okuhle ukuyigeza ngaphambili ukuze kususwe into enobuthi i-saponin.
Amanani wokudla okunomsoco we-quinoa ngama-gramu ayi-100
- 399 ama-kilojoule
- Amaprotheni: 16,5 amagremu
- Amafutha: 6,3 amagremu
- ama-carbohydrate: 69 amagremu.
- I-calcium: I-148 mg
- I-Iron: I-13,2 mg
- Magnesium: I-249,6 mg
- Magnesium: I-249,6 mg
- Iphosphorus: I-387,7 mg
- Zinc: I-4,4 mg
Izinzuzo ezinempilo ze-quinoa
Lokhu kudla kubonakala ngokuba inani eliphakeme lamaprotheni, inikeza amandla futhi kunconywa kubo bonke labo abadlala imidlalo. I-Quinoa ayinikezi ukungezwani komzimba nabantu abanesifo se-celiac, okwenza kube kuhle kulabo abanokubekezelelana kwe-gluten.
Iphinde ibe ne-great inani le-glycemic, ngakho-ke futhi ilungele ukulawula ushukela wegazi, okwenza kube ukudla okuphelele kulabo abanesifo sikashukela.
Ngakolunye uhlangothi, i-fiber iqukethe, iphelele ukulwa nokuqunjelwa ngezikhathi ezithile futhi ithuthukise ukuhamba kwamathumbu.
Ekugcineni, umnikelo wayo ophakeme ku- i-phosphorus, i-manganese y i-magnesium, kwenze kube ukudla okunempilo futhi okuphelele ukuvimbela ukuswela kokudla okunempilo. Ngakho-ke, kunconywa nabesifazane abakhulelwe okufanele baziqinise ngalezo zinyanga zokukhulelwa.
Izinzuzo okungafanele uziphuthe
- Ingabe indlela ilungele ukulahleka kwesisindo okunempilo. Kuwukudla okusanelisayo futhi ama-calories asinikeza wona aphelele ukubhekana nosuku.
- Lawula amazinga e-cholesterol yethu egazini. Ngakho ukuvimbela izifo zenhliziyo.
- Kuwukudla okunothe ngezakhi ze-antioxidant, ngakho-ke kuyasisiza ukuvikela ukugqoka kwamaseli ngaphambi kwesikhathi.
- Kuyinto a ukudla okunconyelwe kakhulu abasubathi. Ilungele ukukhulisa amandla ethu futhi senze okuningi emsebenzini ngamunye. Ngaphezu kwalokho, kuyasisiza ukukhulisa ubukhulu bemisipha yethu futhi sishise amafutha anqwabelene.
- Ukhululekile kusuka i-gluten.
- I-Los izakhamzimba ze-quinoa zisizuzisa ngokwezinga lekhwalithi yethu izinwele, ishiya iqinile futhi isilika.
- Kuwukudla okuphelele ukugcina i isikhumba esinamanzi, Ilungele isikhumba esonakele kakhulu, esomile futhi esiqhekekile, ngoba ingumthombo omkhulu we-hydration. Ngokufanelekile, yisebenzise ngendlela yesifihla-buso, ngokususelwa ku- okusanhlamvu kwe-quinoa enamanzi.
- Isisiza ukunciphisa izehlakalo zemigraines, Lokhu kufinyelelwa ngenxa ye-magnesium, amaminerali anesibopho sokuphumuza izindonga zemithambo yegazi.
- Kuwukudla okwehlisa ingcindezi kwemvelo, isisiza ukulawula imizwa yethu futhi kusizuzise nasempilweni yethu jikelele.
Izakhiwo zeQuinoa
- Njengoba besilindele, kunjalo ephezulu ngamaphrotheni Iqukethe amaprotheni angaphezu kuka-20%.
- Icebile ngo-ci-alcium, i-iron, i-magnesium, amavithamini C, E, B1, B2, phosphorus ne-niacin.
- Ucebile ku U-Omega 6.
- Inikeza i-fiber encibilikayo futhi engancibiliki.
Ungayithenga kuphi i-quinoa?
I-Quinoa ithathe okuningi ubuholi futhi isisindo phakathi kokudla okuningi kwabantu abaningi, kuhle ukuthatha okungenani kanye ngesonto, inambitheka ebushelelezi futhi emnandi, futhi ingathathwa kokubili kushisa futhi kuyabanda.
Njengamanje ingatholakala ezitolo ezinkulu eziningi, kuyiqiniso, ukuthi ngaphambi kokuyithola kuphela ezitolo zemvelo, imvelo kanye amakhambi. Kodwa-ke, namuhla sikubona ezitolo ezinkulu njenge IMercadona, iCarrefour noma i-Alcampo.
Ngaphezu kwalokho, imikhiqizo emikhulu ijoyine lo mkhuba wokudla omusha futhi ikunikeza ngezindlela ezahlukahlukene.
Manje njengoba wazi okuthile okwengeziwe nge-quinoa, qhubeka uzame!