Quinoa (groats): Njirimara bara uru na usoro nkwadebe

Quinoa (ụdị ziri ezi nke aha "quinva", aha ndị ọzọ maka quinoa, quinoa osikapa) bụ otu n'ime ngwaahịa ahụike kachasị ewu ewu n'ụwa.

UN kpọrọ 2013 “Afọ Mba Niile nke Quinoa” iji nabata nnukwu ihe na-edozi ahụ na ọdịbendị a.

Quinoa enweghị nri gluten, nwere ọtụtụ protein na ọ bụ otu n'ime nri ihe ọkụkụ ole na ole nwere amino acid dị mkpa.

Ọ nwekwara ọgaranya na eriri, magnesium, vitamin B, iron, potassium, calcium, phosphorus, vitamin E na ọgwụ mgbochi bara uru dị iche iche.

Nke a bụ uru ahụike 10 pụtara na quinoa.

Quinoa Krupa: Uru Proven Health Proven 10

Quinoa Ahịhịa mkpụrụ (1) tolitere ga-amịpụta mkpụrụ oriri.

Ya bụ, quinoa bụ mkpụrụ esiri ma rie dị ka ọka.

Quinoa bụ omenala dị mkpa na mmepe ndị Incan. Ha kpọrọ ya “nne nke ọka nile” ma lee ya dị nsọ.

A na-eri ya eri nri kemgbe ọtụtụ puku afọ na South America, ọ bụ naanị n'oge na-adịbeghị anya ka ọ ghọrọ ngwaahịa ejiji na-enwe ọfụma na ọbụna nweta nnukwu ọkwa.

N'oge ugbu a, ị nwere ike ịchọta ngwaahịa quinoa na quinoa n'ụwa niile, ọkachasị na ụlọ ahịa nri na ahụike ebe a na-etinye uche pụrụ iche maka ngwaahịa eke.

Enwere ụdị atọ nke quinoa: ọcha, ọbara ọbara na ojii.

1. Ngwa nri nwere oke nri

Ngwakọta na kalori ọdịnaya nke sie quinoa

• Nri protin: 8 grams.
• Eriri: 5 grams.
• Manganese: 58% nke ego akwadoro kwa ụbọchị (RDA).
• Magnesium: 30% nke RDA.
• Phosphorus: 28% RDA.
• Folate: 19% nke RDA.
• Ọla kọpa: 18% RDA.
• Iron: 15% RDA.
• Zinc: 13% RDA.
• Potassium 9% nke RDA.
• Karịrị 10% RDA maka vitamin B1, B2 na B6.
• Obere obere kalsel, B3 (niacin) na vitamin E.

Calorie Quinoa: O nwere ngụkọta, kalori 222, 39 gr. carbohydrates na 4 gr. abụba. O nwekwara obere acid nke omega-3 nke nwere abuba.

Quinoa enweghị GMOs, enweghị ihe gluten ma na-eto eto n’oke ahụ. Agbanyeghị na ọ bụghị ọka, a ka na-atụle ọka a ka ọ bụrụ nri nri.

Ndị ọkà mmụta sayensị NASA na-ahụ ya dị ka ọdịbendị kwesịrị ekwesị maka itolite na mbara, tumadi n'ihi ọdịnaya ya dị elu, ịdị mfe nke iji ya, na ịdị mfe nke ịkụ (3).

United Nations kwuputala 2013 Afọ Mba Niile nke Quinoa n'ihi ịdị elu oriri na-edozi ya na ike ya itinye aka na nchekwa nri gburugburu ụwa (4).

Yabụ: Quinoa bụ mkpụrụ oriri a na-enwetawanye n'etiti ndị nwere ahụike. Quinoa bụ nri na-edozi ahụ dị elu.

2. nwere ihe mejuputara akuku ahihia na nke kequferol

Mmetụta nri na ahụike mmadụ karịrị vitamin na mineral nke ị nwere ike ịmara.

E nwere ọtụtụ puku ihe na-achọpụta, ụfọdụ n'ime ha nwere ezigbo ahụ ike.

Nke a gụnyere antioxidants sitere na osisi a na-akpọ flavonoids, nke egosiri na ọ na-enye ọtụtụ uru ahụike.

Achọpụtala flavonoids abụọ gụrụla nke ọma, quercetin na kempferol, n'ọtụtụ buru ibu na quinoa (5).

N'ezie, ọdịnaya quicetin dị na quinoa dị elu karịa na ngwaahịa ndị a na-ahụkarị nwere nnukwu ọdịnaya nke quercetin, dịka ọmụmaatụ, dịka kranberị (6).

Egosiwo flavonoids abụọ a dị mkpa nwere ọgwụ mgbochi, antiviral, anticancer na mmetụta antidepressant na ọmụmụ anụmanụ (7, 8, 9, 10).

Site na itinye na quinoa n’ime nri gị, ị ga-aba ụba nke ukwuu ị nweta ihe ndị a na nri ndị ọzọ dị mkpa.

Yabụ: Quinoa nwere nnukwu flavonoids, gụnyere kempferol na quercetin. Ndị a bụ ọgwụ antioxidant dị ike nke nwere ọtụtụ uru ahụike.

Ọzọkwa ịchọpụta ihe bụ cassava (cassava)?

3. Quinoa - ọka nke nwere nnukwu eriri, nke dị elu karịa ọtụtụ ọka

Uru ọzọ bara uru nke quinoa bụ ọdịnaya nwere nnukwu eriri.

Otu nnyocha nyochara ụdị quinoa 4 hụrụ dịgasị iche nke gram dị 10-16 fiber maka gram 100 (11) niile.

Nke a dị gram 17-27 n'otu iko, nke dị ezigbo elu - ihe kariri okpukpu abụọ dị elu karịa ọtụtụ grains. Mkpụrụ osisi esịpị gbara mmanụ nwere obere friza, gram kwa gram, maka na ọ na-amị ọtụtụ mmiri.

Ọ dị nwute na, ọtụtụ fiber bụ insoluble, nke ahụ adịghị ka ya nwere otu ahụike ahụike yana fịrti soluble.

N'otu oge, ọdịnaya nke eriri soluble na quinoa ka dị elu, ihe dịka 2.5 g kwa iko ma ọ bụ 1.5 g kwa 100 g.

Ọtụtụ nnyocha na-egosi na eriri soluble nwere ike inye aka belata shuga dị n'ọbara, cholesterol dị ala, nwekwuo oke abụba, ma nye aka n'ibu oke (12, 13, 14).

Yabụ: Quinoa nwere ọtụtụ eriri karịa ọtụtụ ihe ọkụkụ. Ọtụtụ eriri ọkụ anaghị aba ụba.

Ngwongwo bara uru nke quinoa groats

Quinoa na-enye ahụ nnukwu nri nri, nwere ọgwụ mgbochi, antiviral, ọrịa kansa na akụrụngwa antidepressant ma nwee protein dị elu. Iri quinoa nwere ike inyere gi aka ifelata, ijikwa shuga gi, na ndi ozo.

1. Kpụpụ Quinoa na-edozi ahụ

Quinoa bụ ọka a na-azụlite iji mịpụta mkpụrụ oriri. Nkà na ụzụ, ọ bụghị mkpụrụ ọka, kama ọ na-ezo aka na pseudo-1 (1).

N'aka ozo, quinoa bu nkpuru akwadebe ma rie dika oka.

Quinoa bụ ngwaahịa dị mkpa maka Alaeze Ukwu Inca. Ha kpọrọ ọka a “nne nke mkpụrụ akụ niile” ma were ya dị ka ihe dị nsọ.

Na South America, erichaala ya ruo ọtụtụ puku afọ ma ọ bụ naanị ọhụụ ghọrọ ngwaahịa a ma ama, ọbụna na-eru ọkwa nke "superfood."

Thesebọchị ndị a, ị nwere ike ịchọta quinoa na ngwaahịa dabere na ọka a gburugburu ụwa, ọkachasị n'ụlọ ahịa nri na ahụike na ụlọ oriri na ọ thatụ thatụ na-ekwupụta uru dị na iri nri ndị sitere n'okike.

Enwere ụdị atọ nke quinoa: ọcha, ọbara ọbara na ojii.

Nke a bụ ọdịnaya nri nke otu mkpụrụ ọka 185 gram nke ọka nri quinoa (2):

• Protein: 8 grams.
• Eriri: 5 grams.
• Manganese: 58% nke Inine Kwadoro Kwa (bọchị (RDI).
• Magnesium: 30% nke RSNP.
• Phosphorus: 28% nke RSNP.
• Folic Acid: 19% nke RSN
• Ọla kọpa: 18% nke RSNP.
• Iron: 15% nke RSNP.
• Zinc: 13% nke RSN.
• Potassium: 9% nke RSN.
• Ihe karịrị 10% nke RDI nke vitamin B1, B2, na B6.
• Obere obere kalsel, B3 (niacin) na vitamin E.

Ije ozi dị otú a nwere ngụkọta kalori 222, 39 grams nke carbohydrates na 4 grams nke abụba. O nwekwara obere acid nke omega-3 nke nwere abuba.

Quinoa abụghị GMO, enweghị gluten na-etokarị ma etinyere n’ahụ. Ọ bụ ezie na nyochawa abụghị ọka, a ka na-ahụta ya dị ka nri ọka.

Ndị ọkà mmụta sayensị si NASA na-ahụ ya dị ka ọdịbendị kwesịrị ekwesị maka itolite na mbara, tumadi n'ihi ọdịnaya nri ya dị elu, ịdị mfe nke iji ya na ịdị mfe nke uto (3).

Nationstù Mba Ndị Dị n'Otu (UN) ekwuputala afọ 2013 nke Afọ International nke Quinoa n'ihi ịdị elu oriri na-edozi ya na ike ya itinye aka na nchekwa nri gburugburu ụwa (4).

Quinoa bụ mkpụrụ oriri a na-enwetawanye n'etiti ndị nwere ahụike. Mkpụrụ ọka a bara ụba n'ọtụtụ nri dị mkpa.

2. Nwere ngwongwo ahịhịa Quercetin na Kempferol

Abamuru ahụike nke nri eke karịrị ihe vitamin na mineral nke ị nwere ike ịmara.

E nwere ọtụtụ puku ihe na-achọpụta, ụfọdụ n'ime ha bara oke uru maka ahụike mmadụ. Ndị a gụnyere antioxidants sitere na osisi a na-akpọ flavonoids, nke achọtara nwere ọtụtụ uru bara uru.

Abụọ flavonoids, quercetin na kempferol, nke a na-ahụ n'ọtụtụ quinoa, bụ ndị a na-amụ nke ọma (5).

N'ezie, ọdịnaya quercetin dị na quinoa dị elu karịa ngwaahịa ndị a na-ahụkarị nke nwere nnukwu ọdịnaya nke quercetin, dị ka kranberị (6).

Nnyocha ụmụ anụmanụ egosila na ụmụ irighiri ihe ndị a dị mkpa nwere ọgwụ mgbochi, antiviral, ọrịa cancer, na mmetụta antidepressant (7, 8, 9, 10).

Site na itinye na quinoa n’ime nri gị, ị ga-aba ụba nke ukwuu ị nweta ihe ndị a (na nri) ndị ọzọ dị mkpa.

Quinoa nwere otutu flavonoids, tinyere quercetin na kempferol. Ndị a bụ ọgwụ antioxidants dị ike nwere ọtụtụ ihe bara uru.

3. Quinoa nwere eriri karịa ọtụtụ ọka

Ihe ozo bara uru bara uru nke ihe eji eme nri quinoa bu ihe di n’ime ya nke ukwuu.

N'ime otu ọmụmụ, nke mụrụ ụdị quinoa 4, a hụrụ gram 10-16 nke fiber maka gram 100 ọ bụla (11).

Nke a dị gram 17-27 gram n'ime otu 185 gram na-eje ozi, nke riri ezigbo ọnụ karịa okpukpu abụọ karịa ka ọtụtụ ọka. Mkpụrụ e ji mmanụ mee n'ime mmiri nwere obere ịba ọcha n'ihi na ọ na-absụ mmiri dị ukwuu.

Ọ dị nwute na, ọtụtụ fiber bụ insoluble, nke ahụ adịghị ka ya nwere otu ahụike ahụike yana fịrti soluble.

Na agbanyeghị, ọdịnaya nke eriri soluble na quinoa ka dị mma - ihe dị ka gram 2,5 n'ime 185 gram na-eje ozi ma ọ bụ gram 1.5 n'ime 100 gram.

Ọtụtụ nnyocha na-egosi na eriri soluble nwere ike inye aka belata shuga ọbara, cholesterol dị ala, mee ka mmetụta nke afọ ju eju ma nyere aka belata (12, 13, 14).

Quinoa nwere ọtụtụ ihe bara ụba karịa ọtụtụ grains. N'otu nnyocha, a hụrụ gram 17-27 nke fiber n'ime otu (185 gram). Otutu eriri enweghi ike insoluble, mana otu uzo nke quinoa ka nwere 2.5 g nke akwukwo nri nke insoluble.

4. Gluten free na ezigbo maka ndị na-anabata gluten

Dabere na nyocha 2013, ihe dị ka otu ụzọ n'ụzọ atọ nke ndị bi na United States na-anwa belata ma ọ bụ zere iji gluten (gluten) (15).

Erimeri enweghị nri nwere ike ịdị mma maka ahụike gị ma ọ bụrụ na ọ dabere na nri ndị anaghị edozi ahụ.

Nsogbu na-ebilite mgbe ndị mmadụ riri nri nri anaghị egbu egbu.

Nri ndị a adịghị mma karịa ndị nwere nri gluten n'ihi na nri nri ratụ na-enweghị nri ka bụ nri ratụ ratụ.

Ọtụtụ ndị nyocha na-ele quinoa anya dị ka ihe kwesịrị ekwesị maka nri anaghị edozi ahụ maka ndị na-achọghị ịhapụ nri ndị bụ isi dịka achịcha na achịcha.

Nnyocha e mere egosiwo na iji quinoa kama ịnwe ihe ndị na-enweghị ihe ọlutụ gụ na-adịghị mma dị ka tapioca a nụchara anụcha, nduku, ọka na osikapa nwere ike ịbawanye ụba nke nri na antioxidant riri (16, 17).

A na-ahụkarị Quinoa n'efu. Iji ọka a kama ị ingredientsụ nri ndị anaghị edozi ahụ, nwere ike ịbawanye uru antioxidant na nri nke nri gị mgbe ị na-ezere gluten.

5. protein dị oke elu, yana amino acid niile dị mkpa

Protein nwere amino acid, nke iteghete n’ime ha akpọrọ ihe dị mkpa, maka na ahụ gị enweghị ike imepụta ya ọ dị mkpa ịnweta nri gị.

Ọ bụrụ na nri nwere amino acid niile dị mkpa, a na-akpọ ya protein zuru oke.

Ihe bụ nsogbu bụ na ọtụtụ nri ihe ọkụkụ enweghị ụfọdụ amino acid dị mkpa, dịka lysine.

Agbanyeghị, quinoa bụ ihe dị iche n'ihi na o nwere amino acid niile dị mkpa. Maka nke a, ọ bụ ezigbo protein. Na mgbakwunye, ọ nwere protein karịa ọtụtụ ọka (18).

Quinoa nwere gram 8 nke protein dị mma kwa afọ 185 gram. Nke a na - eme ka ọ bụrụ ezigbo protein nke akwukwo nri maka ndị anaghị eri anụ na ndị anaghị eri anụ.

Quinoa nwere protein dị elu ma e jiri ya tụnyere ọtụtụ nri osisi. O nwekwara ihe amino acid niile ị choro, na-eme ya ezigbo protein maka ndị anaghị eri anụ na ndị anaghị eri anụ.

6. nwere ndepụta glycemic dị ala, nke bara uru maka ịchịkwa shuga ọbara

Ndekọ a glycemic bụ ihe na-egosi etu ngwa ngwa nri siri bulie shuga n’ọbara.

Iri nri nwere ihe ngosi di elu glycemic nwere ike ịkpalite agu ma mee ka ndi mmadu buru ibu (19,20).

E jikọtakwa ụdị nri ndị a n'ọtụtụ ọrịa na-adịghị ala ala, dịka ọrịa shuga 2 na ọrịa obi (21).

Quinoa nwere akara glycemic nke 53, nke a na-ewere dị ka obere (22).

Agbanyeghị, ọ dị mkpa iburu n'uche na ọka a nwere ọtụtụ carbohydrates. Ya mere, ọ bụghị ezigbo nhọrọ ma ọ bụrụ na ị na-agbaso nri nri carb dị ala.

Ndekọ mkpirisi nke quinoa glycemic bụ 53, nke a na-ewere dị ka nke dị ala. Agbanyeghị, ngwaahịa a ka nwere ọtụtụ carbohydrates.

7. Oke dị egwu nke mineral dị mkpa dịka iron na magnesium

Ọtụtụ mmadụ anaghị enweta nri dị mkpa dị oke mkpa. Nke a bụ eziokwu karịsịa maka ụfọdụ mineral, dị ka magnesium, potassium, zinc na (maka ndị inyom) iron.

Quinoa nwere nnukwu mmanụ nke mineral 4 ndị a niile, yana karịsịa magnesium - ihe dịka 30% nke RDI kwa 185 gram na-eje ozi.

Ihe bụ nsogbu bụ na mkpụrụ akụ a nwekwara ihe akpọrọ phytic acid, nke nwere ike ijikọ mineral ndị a ma belata mmịpụta ha (23).

Agbanyeghị, site na ịpị na / ma ọ bụ na-amịkpọ quinoa tupu ị na-esi nri, ị nwere ike belata ọdịnaya phytic acid ma mee ka ịnweta mineral ndị a ngwa ngwa.

Quinoa nwekwara otutu oxalates, nke na -ebelata nnabata nke calcium ma nwee ike ibute nsogbu n’etiti mmadụ iweghachi okwute akụrụ (24, 25).

Quinoa bara ụba na mineral, mana phytic acid dị n'ime ya nwere ike gbochie mwepu ha. Teta ma ọ bụ ito nke na-ewepụ ihe ka ukwuu n’ime phytic acid.

8. na-eme ka metabolism dị mma

N'inye ọkwa dị elu nke nri ndị a na-ahụ na quinoa, ọ nwere ezi uche na ngwaahịa a nwere ike imezi metabolism. Ruo ugbu a, ọmụmụ abụọ n'ime ụmụ mmadụ na oke, na-eme nchọpụta nyochara mmetụta quinoa na metabolism.

Nnyocha mmadụ mere gosiri na iji quinoa kama iji achịcha na pasta na-enweghị nri na-enweghị nri na-ebelata shuga ọbara, insulin na triglycerides (26).

Mmụta emere na oke gosiri na ịgbakwunye quinoa na nri fructose dị elu na-ewepụ mmetụta ọjọọ nke fructose (27).

Ka osi di, achoro uzo iji ghota ihe quinoa na metabolism.

Ọmụmụ ihe abụọ n’ime ụmụ mmadụ na oke na-egosi na quinoa nwere ike imezi metabolism site na iwetulata shuga ọbara, insulin na triglycerides. Agbanyeghị, achọrọ nyocha.

9. Nnukwu ọgwụ mgbochi dị elu

Quinoa bara ezigbo ụba na antioxidants, nke bụ ihe ndị na-egbochi radical n'efu ma kwenye na ha ga-enyere aka ịlụ ọgụ ịka nká na ọtụtụ ọrịa.

N’otu nyocha nke ọkwa antioxidant na ọka ise, pseudo atọ, na mkpo abụọ, a hụrụ quinoa nwere ọkwa kachasị mma nke antioxidant n’etiti nri iri niile (28).

Mkpụrụ mkpụrụ pụtara na ọ na-abawanye ihe antioxidant ọbụna karịa (29).

Quinoa yiri ka ọ bara ọgaranya na antioxidants. Germination na-abawanye ọkwa antioxidant ya karịa.

10. Ka enyere gi aka ifelata

I felata, ikwesiri iri obere kalori.

Propertiesfọdụ akụrụngwa na-edozi ahụ nwere ike itinye aka na mbelata ibu, ma ọ bụ site na ịba ụba metabolism ma ọ bụ belata agụụ.

Ọ dị mma ịmara na quinoa nwere ọtụtụ akụ dị otú ahụ.

Mkpụrụ akụ a nwere ọkwa protin dị elu, nke nwere ike ịbawanye metabolism ma belata agụụ (30).

Ihe eriri di elu nwere ike ime ka mmetuta nke ihe zuru oke, nyere aka belata ihe oriri kalori (31).

Eziokwu ahụ na quinoa nwere obere glycemic index bụ ihe ọzọ dị mkpa, ebe ọ bụ na ojiji nke ngwaahịa dị otú a jikọtara ya na mbelata calorie (32).

Ọ bụ ezie na ugbu a enweghị ọmụmụ na-enyocha nsonaazụ quinoa na oke ahụ, ọ dị ka enwere uche mmụọ na ọka a nwere ike bụrụ akụkụ bara uru nke nri dị mma maka ịbelata oke.

Quinoa dị elu na eriri, protein na nwere obere glycemic index. Ngwongwo ndị a niile na-emetụta oke ibu na ahụike kachasị mma.

Etu esi etinye quinoa n’ime usoro nri gị +

Quinoa abụghị naanị maka ahụike, mana ọ dịkwa ụtọ ma na -eme nke ọma n'ọtụtụ ngwaahịa.

Dabere n'ụdị quinoa, tupu ị na-esi nri ya, a ga-eji mmiri saa ya wee kpochapụ saponins, nke dị na mpụta elu ma nwee ike inwe uto ilu.

Agbanyeghị, ụfọdụ ndị na-emepụta na-ere ọka dị iche iche ha sararịrị, nke na-eme ka usoro a ghara ịdị mkpa

You nwere ike ịzụta quinoa n'ọtụtụ ụlọ nri nri na ụfọdụ nnukwu ụlọ ahịa.

Ọ nwere ike ịdị njikere maka iji naanị nkeji 15-20. Nke a bụ uzommeputa dị mfe maka ime quinoa:

• Wunye iko abụọ (240 ml nke ọ bụla) na mmiri na-etekwa ma gbanye ọkụ.
• Tinye 1 iko (gram 170) nke quinoa na nnu nụrụ ụtọ.
• Esi nri maka minit 15-20.
• Nwee obi ụtọ na ya.

Quinoa a sie sie kwesịrị ịmịkọrọ ọtụtụ mmiri wee dị mma n'anya. Ọ bụrụ na emeziri ya n'ụzọ ziri ezi, ọ kwesịrị inwe ekpomeekpo dị nro.

Nwere ike ịchọta ngwa ngwa ọtụtụ usoro nri quinoa dị iche iche na ịntanetị, gụnyere nri ụtụtụ, nri ehihie, na nri abalị.

Ọka wheat

Mkpụrụ ọka na - enweghị nchekwa nke ọka a nwere eriri insolu nke nwere ike imeziwanye insulin ma belata glucose ọbara. Ekwesiri ighota ya na ndi n’emeputa ihe n’enye anyi otutu amuma iji mara anyi banyere uru ihe a bara. Ya mere, ikwesighi iwe okwu banyere ihe edere na mbu. Gbaa mbọ hụ na ngwugwu bụ gram 100 nke ala niile, ọ bụghị obere akụkụ ma ọ bụ naanị ọkara. Iji mee nke a, buru ụzọ gụọ ihe mejupụtara.

Achịcha ọka ọka niile bara uru maka ọrịa shuga. E kwuwerị, ọ na-echekwa antioxidants na eriri. Ekwesịrị icheta na ọka maka ndị ọrịa mamịrị ekwesịghị inwe glycemic index dị oke elu, na otis dabara echiche a. Nke bụ eziokwu bụ na mkpụrụ akụ a nwere beta-glucan, ya bụ, ụdị fịọkụ nwere ike ịbelata ndepụta a ma nwee ike ịchịkwa cholesterol.

Ọzọkwa, a na-etinye ụdị ọka a ogologo oge, nke a na-enye gị ohere ịhapụ ahụ ka ọ dị ogologo. Na mgbakwunye, ekele maka otis, ị nwere ike ichebe onwe gị pụọ na oke ibu na ọrịa shuga nke 2.

Osikapa agba aja aja

Enweghị nri gluten na osikapa, ọ bara ezigbo uru maka ndị nwere ọrịa celiac ma ọ bụ nfụkasị ọka. Mkpụrụ akụ na - akọwaghị nwere ọtụtụ bran na nje nke nwere eriri na magnesium insoluble. N'ihi ihe ndị dị otú ahụ, metabolism na-ebili, ịba ụba nke insulin na-ebelata, ihe ize ndụ nke ibute ọrịa shuga na-ebelata. Na mgbakwunye, osikapa agba aja aja bara ụba na eriri, nke bara uru maka ndị na-arịa ọrịa shuga.

Buckwheat groats

Nke a bụkwa ọka bara nnukwu uru maka ọrịa shuga. Ọ bụ ihe niile dị elu ọdịnaya nke amino asịd, potassium na protein, yana enweghị glucose. Yabụ, ọ ga - adị mma maka ndị na - arịa ọrịa shuga.

Nke a bụ ọka a ma ama na Middle East. A na-ahapụ ya ka ọ bụrụ ụdị ọrịa shuga nke 2, na-enweghị oke ibu, ntinye glucose, flatulence na nsogbu ndị ọzọ na eriri afọ. A na-atụle ọka dị mma n'ihi na ọ na-eme ka metabolism dịkwuo mma, na-ejikwa nwayọ nwayọ, nke na-enye ohere ịbawanye ibu.

Amaranth groats

Amaranth na-ezo aka na ọka ọka pseudo, dịka buckwheat na quinoa. O nwere otutu protein, abụba, pectin, micro na macro bara uru. O nwekwara eriri na enweghị gluten, nke na-eme ya oke uru maka ọrịa shuga. Site n'enyemaka nke ọka ndị dị otú ahụ, ọ ga-ekwe omume ịmeghari nguzozi acid-base ma weghachite ọrụ nke eriri afọ.

Mkpụrụ ọka a bara ụba na protein na amino asịd. Ọ nweghị ihe gluten, nwere oke glycemic dị elu. Site na oriri nke quinoa, ị nwere ike melite ahụike gị nke ọma: tinye metabolism gị, belata ibu na ihe ize ndụ nke ịmalite ịrịa ọrịa shuga 2. Agbanyeghị, mmadụ kwesịrị ịkpachara anya mgbe ị na-eri ya, ebe o nwere ọtụtụ oxalates.

Porridge bara ụba na eriri, vitamin na mineral. Ọ na-egu nwayọ nwayọ site na eriri afọ, nke na-eme ka ọbara glucose nwayọ banye n'ọbara. Mana o nwere oke glycemic, yabụ ndị mmadụ na-arịa ọrịa shuga ekwesịghị iri ya na ọnụọgụ dị ukwuu. Ọ bụrụ na i rie ụdị ọka a, mgbe ahụ naanị n'ụtụtụ.

Nke a bụ ọka nkịtị, nke anaghị ewu ewu na mba anyị, mana ọ bara ezigbo uru maka ọrịa shuga. Mkpụrụ ọka dị obere, mana ha bara ụba na carbohydrates na iron. Site na ya, ị nwere ike iweghachi ihe mejupụtara ọbara, meziwanye usoro ahụ ji alụso ọrịa ọgụ, na enweghị gluten na-eme ka ọ baara ndị ọrịa mamịrị uru. Ihe kachasị adọrọ mmasị bụ na teff nwere ụtọ dị ụtọ, nke na-eme ka ọ bụrụ mgbakwunye dị mma maka ịme achịcha.

Na mmechi, anyị na-agbakwunye na ọka, nke ndị ọrịa mamịrị ga-eri, ga-enwe eriri, vitamin na amino asịd. Ọ bụrụ n’ịchịkọta ha na inine, mgbe ahụ agaghị enwe oke jumps siri ike na ọbara shuga.

Acinoids aminos nwuru

Ihe mejupụtara protein protein quinoa gunyere amino acid nile di nkpanke ahụ anyị arụghị arụ ọrụ, yabụ, ga-esite n'èzí were nri. Maka nke a, a na-akpọ quinoa nri kachasị mma maka ndị anaghị eri anụ.

Ma n'otu oge ahụ can nweghị ike ikwenye protein ihe oriri na quinoa na uru nke protein anụmanụ zuru ezu. Nke bu eziokwu bu na quinoa enweghi ihe amino acid di n’otu odi nkpa maka aru aru aru.

Yabụ, protein anụmanụ bụ taa sọsọ zuru oke nke acid dị mkpa maka mmadụ.

Agbanyeghị, iji quinoa kwa ụbọchị nwere ike ịbụ nnukwu enyemaka maka ndị chọrọ nri nwere protein.

Ọnọdụ ntutu na ntutu isi ga-adị mma.

Na amino acid lysine dị n’ime quinoa na-akwalite mmụba na nzi nke calcium, yana ịkpụpụta collagen, Ọ bụ mgbochi kachasị mma nke mbọ mbọ na ntutu ida..

Riboflavin na-ahụ maka quinoa ịdị nro na ịgbacha anụ ahụ.

Na mgbakwunye, 100 g nke raw quinoa nwere usoro kwa ụbọchị nke manganese - mmewere nke ọ dabere na ya nhazi ọkpụkpụ na akwara nke kwesịrị.

Ya mere, a na-atụ aro iji quinoa mgbe niile maka ụmụaka, yana ndị mmadụ na-arịa osteoporosis, ogbu na nkwonkwo na ogbu na nkwonkwo.

Cholesterol dị ala

Na akwụkwọ akụkọ Dutch Plant Foods for Human, ebipụtara nsonaazụ nke ọmụmụ dị ka nke anụmanụ nke nwere nnukwu mkpụrụ osisi fructose mgbe eri mkpụrụ osisi quinoa. ọkwa cholesterol na "glucose" ọjọọ dị n'ọbara belatara, nke bụ mgbochi nke atherosclerosis na ọrịa obi.

Na mgbakwunye, ndị na-eji quinoa kwa ụbọchị ruo ogologo oge na-ahụ na ha nwere ugboro na ịdị ike nke isi ọwụwa belatara nke ukwuu, nke ejikọtara ya na nnukwu ihe dị n'ime magnesium n'ime ihe ọkụkụ ahụ, nke na-eme ka ọbara na-ekesa, na-enyere aka belata nsogbu anụ ahụ ma na-enwe mmetụta bara uru na arụ ọrụ nke sistem ụjọ.

Microflora intestinal na-ahụkarị

Fiber, nke bụ akụkụ nke quinoa, na-amịkọrọ ma jiri nwayọọ wepụ ngwaahịa ndị rere ure, nnu nke ọla ndị dị arọ na ihe ndị ọzọ na-emebi ihesi otú ahụ na-asacha eriri afọ, na-akpali mgbaze ma na-eme ka microflora eriri afọ na-adị ọcha.

Kwa ụbọchị gụnyere quinoa na nri gị, ị ga - ewepu afọ ntachi, afọ iri nke afọ na afọ.

Usoro ịka nká ga-akwụsịlata

Quinoa (karịchara mkpụrụ nke osisi) - n'ezie ebe obibi nke antioxidants ekena-enyere aka ịlụ ọgụ ọgụ, usoro mkpali na ịka nká nke anụ ahụ.

Ngwakọta nke quinoa na-agụnye flavonoids quercetin na kempferol (nke mbụ n'ime ọka ọ bụ ibu karịa na kranberị). Flavonoids sitere n'okike na-etinye ahụ n'ụzọ zuru oke, nwee mgbochi mkpali, ọgwụ mgbochi, antitumor na anti-stress stress.

Agbanyeghị, cheta na ọ gaghị ekwe omume ịdabere na flavonoids sitere na osisi naanị na ọgwụgwọ ọrịa, mana ọ ga - ekwe omume ịgba ngwa ngwa ịgwọ ọrịa site na enyemaka ha, ọkachasị ma ọ bụrụ na a na - eri quinoa ọbụlagodi ugboro 3-4 kwa izu.

4. Gluten n'efu, dị mma maka ndị nwere nsogbu na-enweghị nsogbu gluten

Ọ bụrụ na nri anaghị egbu egbu, o nwere ike ịba uru ma ọ bụrụ na ọ dabere na nri ndị anaghị edozi ahụ́.

Nsogbu na-ebilite mgbe ndị mmadụ na-eri nri nri anaghị egbu egbu.

Ihe oriri ndị a adịghị mma karịa ndị ibe nwere nri gluten, ebe nri enweghị nri na - enweghị nri ka bụ nri ratụ ratụ.

Ọtụtụ ndị na-eme nchọpụta na-ele quinoa dịka nri nri anaghị egbu egbu na-enweghị nri maka ndị na-achọghị ịhapụ nri ndị bụ isi dịka achịcha na pasta.

Nnyocha e mere egosiwo na iji quinoa kama inye nri ndị anaghị edozi ahụ, dị ka tapioca a nụchara anụcha, nduku, ọka, na ntụ ọka osikapa, nwere ike ịbawanye uru nke ihe oriri na antioxidant nke nri gị (16, 17)

Yabụ: Quinoa bụ gluten n'efu. Ntinye quinoa na nri kama iri nri anaghị egbu egbu, nwere ike iwelite nri na-edozi ahụ na antioxidant nke nri maka ndị na-ezere nri na-enweghị nri.

Performancebawanye arụmọrụ na ntachi obi

Ọ bụrụ na ị na-eche oke nsogbu anụ ahụ na nke ọgụgụ isi kwa ụbọchị, quinoa bara ụba na protein na carbohydrates ga-enyere gị aka ịnọgide na-enwe ike dị mkpa.

Ndị na-eme egwuregwu Quinoa nyere aka iwulite akwara ma weghachi akwara mgbe oke arụsi ike.

Mana maka ọka a ga - anọrịrị na nri ọbụlagodi ugboro 4-5 n'ime izu.

Ọbara shuga dị n'ọbara

Quinoa nwere ndepụta glycemic dị ala: ihe dịka 50 nkeji kwa afọ 150 g nke ọka ọ bụla, nke na-enye gị ohere ichefu banyere agụụ maka ogologo oge ma wepu mmụba nke shuga ọbara.

Nnyocha e bipụtara na Journal of Medicinal Food chọpụtara na oriri kwa ụbọchị nke pseudo-ọka (akpan akpan quinoa) na-enyere aka ọ bụghị naanị ịchịkwa ọkwa shuga na ụdị shuga 2, kamakwa belata ọbara mgbali elu.

Mmetụta a na-enweta oke site na eriri, nke dị n'ọtụtụ na quinoa.

Agbanyeghị, quinoa nwere oke carbohydrates dị oke mma, nke ndị na-agbaso nri nwere obere carb ga-echetarịrị.

Ihe ize ndụ nke ụkọ vitamin ga-ebelata

Quinoa - isi mmalite nke mineral na vitamin dị ukwuu, nke bụ eziokwu karịsịa maka ndị na-agbasosi nri ike nwere ike kpasu ụkọ vitamin.

Yabụ, iji naanị otu iko quinoa kwa ụbọchị, ịnwere ike ime otu ụzọ n'ụzọ atọ nke magnesium kwa ụbọchị.

100 g nke ọka nwere 42 μg nke vitamin B9, 152 mg nke phosphorus, 64 mg nke magnesium, 172 mg nke potassium, 17 mg nke calcium, yana vitamin A, E, C, iron, zinc.

Ngwakọta bara ụba nke quinoa na-ekpebi uru nke ngwaahịa a, nke:

• Na-eme ka usoro ahụ ji alụso ọrịa ọgụ ghara ịdị ike.
• Ọ na - eme ka arụ ọrụ akwara na akwara ozi ghara ịrụ ọrụ.
• Normalizes bowel function.
• Mee ka akpukpo aru di nma.
• Na-eme ka metabolism dị elu.
• Enwekwu iguzogide oyi.
• Na-egbochi mmepe nke anaemia.

N’ezie, o di mbido ikwu banyere ihe ogwugwo nke quinoa, mana ihe omumu emere emere bu ihe kpatara iji kwuputa uzo ekwuputaghi na uru nke nkpuru a n’eleghi anya.

Ibu ibu

Iji tufuo kilogram ndị ọzọ, anyị ga-akpọ karịa calorie karịa ka anyị na-eri. Nyere anyị aka na nke a metabolism metabolism ma belata agụụ.

Quinoa na-akpali usoro metabolic, na-akpali mgbaze ma na-egbochi agụụ n'ihi nnukwu ọdịnaya nke protein na eriri.

Enyemaka na usoro ifelata Quinoa dara obere glycemic index - naanị 53n'ihi nke a, mgbe ị eatingụchara ọka, ọbara ọbara anaghị aba ụba, na enweghị agụụ iri ihe ụtọ. N'otu oge A gaghị edebe calorie ngafe na hips na ukwu, ga-erikwa ahụ gị (dabere n'ụkpụrụ ndị fọdụrụ maka ịdị felata nke ọma).

Agbanyeghị, enyere nnukwu calorie nke quinoa, gụnyere ọka dị n'ime nri, iwu ụfọdụ ga-agbaso:

• A consumeụla quinoa kwa ụbọchị (naanị tinye ngwaahịa a na menu ugboro atọ n'izu).
• Na-agbaso ụkpụrụ nke 100 g kwa ụbọchị.
• Ghichaa quinoa maka nri ututu ma obu nri ehihie.
• Zere ijikọta quinoa na nri gụnyere abụba anụmanụ.

Ma ugbu a, anyị ga-eweta nnụnụ na mmanụ oroma n'ime gbọmgbọ mmanụ a andụ ma kwuo maka ihe egwu dị na quinoa, n'ihi na, dịka ngwaahịa ọ bụla ọzọ, mkpụrụ akụ a nwere ihe ọghọm ya.

Saponins na Quinoa

Quinoa nwere saponins n'ezie - ihe dị ilu nke nwere mmetụta na-egbu egbu n'ahụ ahụ mmadụ mgbe a na-eduzi ya. Na ebe a mgbe erimeri, ihe ndị a adịghị emerụ ahụ.

Saponins dị naanị na shei quinoa, nke a na-ewepụ ihe ka ukwuu n'oge nhicha ụlọ na nhazi, ebe ndị ọzọ nọ na-asacha, ighe nri na ọka.

Site n'iji quinoa mee ihe ruo n'ókè (ọ bụghị ihe karịrị 150 - 200 g kwa ụbọchị), ị gaghị enwe mmetụta na-adịghị mma nke saponins, mana ọ bụrụ na ị gafere ọnụego ekwenyero kwa ụbọchị ma rie mkpụrụ ọka na-enweghị asacha, mgbe ahụ, na-agbakọ, saponins nwere ike ime ka egbu egbu, gosipụtara:

Maka nke a, a naghị atụ aro ka ụmụaka na-erubeghị afọ abụọ nye nri quinoa, ebe ọ bụ na obere saponins nwere ike ibute nsị.

Mgbe afọ abụọ gachara, nri a na-atụ aro nke quinoa maka ụmụaka bụ 50 - 70 g kwa ụbọchị.

Phytic acid dị na quinoa

Akụkụ ọzọ na-emerụ ahụ nke quinoa bụ phytic acid.na-ejikọ mineral ma gbochie ịmịkọrọ ha na eriri afọ ozugbo n'oge nri. Na njedebe anụ ahụ enweghị zinc, iron, calcium, phosphorus na magnesium. Na mgbakwunye, metabolism na-eji nwayọ nwayọ.

Kedu otu esi belata phytic acid na quinoa?

Na-a theụ ọka ahụ ruo awa iri na abụọ na iri na anọ na mmiri, ọ bụ nke 20C ka ọ na-etinye, wee mechaa ya minit 15 - 20, ihe dị ka 60 - 75% phytic acid ga-emebi. Mgbe ị na-asa ngwaahịa a, ihe dị ka 15 - 20% nke acid na-emebi.

Ma ajuju phytic acid, ihe niile edochaghị anya dịka o si ele ya na anya mbụ, ebe ọ nwekwara ihe bara uru:

• Ọgụ ọgụ aghara aghara.
• Ọ na-ebelata ọkwa nke mmeghachi omume mkpali, ọkachasị na mpaghara eriri afọ.
• Na-egbochi carcinogenesis.
• Na-ewelite ọkwa cholesterol dị mma.
• Na-egbochi guzobe okwute.

• Y’oburu n’inwe aru n’onu gi mgbe ituchara quinoa, Fla na-emekpa gị ahụ site n’ịkpa ọkụ, kpoo grits tupu ị na-esi nri.
• Ọ bụrụ n’ị bụ onye anaghị eri anụ, na ihe oriri gị quinoa bụ ọbịa ugboro ugboro, nye mmasị nke ọka, nke a na-ebelata ọdịnaya nke phytic acid. Ọzọkwa, mee ka nri zinc jupụta n'ihe oriri gị, ma ọ bụ nke ka mma karịa.
• Ọ bụrụ na ịnweghị nsogbu ahụike ma ahụkwa ahụ ahụ ụfụ mgbe ị risịrị quinoa - saa mmiri ọka ma ọ bụ kpoo ya ọtụtụ awa tupu i sie nri.

Oxalates na quinoa

Quinoa nwere oxalates, nke bụ nnu na esters nke oxalic acid.

Onye nwere ahụike, na-a mgụ ọgwụ 50 nke oxalic acid kwa 100 g nke ngwaahịa, agaghị enwe mmetụta na-adịghị mma nke oxalates, ọkachasị ebe ọgwụgwọ kpochapụrụ akụkụ nke ha.

Enweghị ike ikwu nke a gbasara ndị na-arịa ọrịa akụrụ, cholecystitis, pancreatitis, gout, rheumatoid ogbu na nkwonkwo. Oxalates na-egbochi nnabata nke kalịnda, na-akpalite nsogbu na nkwonkwo ma na-enye aka guzobe okwute na akụrụ na eriri afọ.

Ya mere, ọ ka mma ka ndị ọrịa nwere akụkọ ihe mere eme nke ọrịa ndị a na quinoa, ma ọ bụ rie ọka ọ bụla karịa ugboro 2 n'izu, na tumadi na mejupụtara ofe na akwukwo nri efere.

Ọzọkwa, iji belata ọkwa nke oxalates n'ime ahụ, a na-atụ aro ya:

• mee ka ihe oriri jupụta na nri ka elu nke calcium ime ka nguzozi nke oxalic acid na calcium mezie.
• atụọ ma ọ dịkarịa ala 2 - 2,5 lita mmiri kwa ụbọchị, nke ga - enyere aka wepu oxalates na mmamịrị ahụ, a ga-agbakwunye ihe ọ lemonụ lemonụ lemon na mmiri iji belata mkpụkọ nnu ndị nwere sọks,
• jụrụ iwere vitamin C, oke ya na-abawanye ọkwa nke oxalic acid n’ahụ.

Site na isoro ntuziaka ndị a, ị ga --ewepụta ihe egwu nke ịmebe okwute.

Gastroenterologists adịghị atụ aro gụnyere quinoa na nri maka iwe iwe nke gastritis na ọnya afọ n'ihi oke ọdịnaya nke eriri na protein n'ime ọka, nke nwere ike iwe iwe mucosa na-ekpo ọkụ.

Shouldnye ga-amachi ojiji quinoa?

Site na ntachi obi na quinoa, n'ezie, a ga-ahapụ ngwaahịa a.

Site n'ilezi anya, a na-ewebata quinoa n’ime nri ụmụ nwanyị dị ime na ndị na-actụ ara.

Yabụ, n'ime ọnwa abụọ mbụ nke ịtụrụ ime, a ga-ata ọka dị ka ugboro atọ ruo ugboro anọ kwa izu, 100 ruo 120 g. Ma na ngụkọta nke atọ, ọnụ ọgụgụ nke ọrụ ga-abụrịrị 50 - 70 g kwa ụbọchị, iji zere ịmịcha mkpụrụ na afọ ojuju na afọ n'ihi oke. ihe dị n'ime fiva quinoa.

Mgbe a na-enye nwa ara, a na-adụ ndị dọkịta na-awa ahụ ndụmọdụ ka ha hapụ quinoa ma ọ dịkarịa ala ruo mgbe nwa ahụ dị ọnwa. Na-esote, ị nwere ike jiri nlezianya webata ọka n’ime nri gị, na-ahụ mmeghachi omume nwatakịrị ahụ. Nke nta nke nta, enwere ike ịbawanye akụkụ nke quinoa na 100 - 120 g kwa ụbọchị. Ọ ka mma iji ngwaahịa a karịa ugboro 3 kwa izu.

Etu esi eme quinoa zuru oke?

Quinoa nwere otite dị ụtọ, ya mere ọ dị mma maka ịme ofe, nri akụkụ na desserts.

Anyị ga-atụle ụzọ nri maka ime quinoa, nke ị nwere ike ịmeghari gị ngwa ngwa.

1. Sook ọka ọ forụ forụ ruo awa iri na abụọ.
2. Jiri mmiri na-agba mmiri mgbe ọ bụla mmiri na-agba ọsọ 3-4.
3. Wụsa akụkụ 1 nke quinoa nwere akụkụ mmiri, nnu ma ziga stovu. Mgbe ị na-ahọrọ ite maka ime quinoa, cheta na ọka na-abawanye n'oge usoro nri ugboro anọ na ise.
4. Mgbe mmiri sachara, belata ọkụ ma sie esi grits ahụ ruo minit 15 ruo 20 (ruo mgbe mmiri niile siri mmiri).
5. Gwakọta quinoa a gwusịrị ka mkpụrụ ọka ahụ ghara ijikọ ọnụ.
6. Ogba ọkụ Quinoa dị njikere!

You nwere ike ịgbanye uto nke efere site na ịgbakwunye elu, tomato cherry na cucumbers ọhụrụ.

8. Quinoa nwere ihe antidiabetic.

N'otu nnyocha, a nwalere ọka itoolu maka ihe antidiabetic (gụnyere quinoa).

Na quinoa, achọpụtara quercetin kachasị nke, nke na - egbochi mkpụrụ ndụ mmebi site na radicals n'efu.

Nke a na - eme quinoa ka ọ bụrụ ihe kachasị mma maka igbochi ụdị ọrịa shuga 2.

Patientsdị nke ndị na-arịa ọrịa shuga 1dị nke mbụ nwere ike iji quinoa mee nri, mana a ga-akpachara anya.

Ọ bụrụ na ị ga-eji mkpụrụ akụ quinoa mee kwa oge, mgbe ahụ, a ga-eme nyocha shuga ọbara kwa oge ma dọkịta kwesịrị ịgbanwe ọgwụ insulin (belata ma ọ dị mkpa).

Etu esi eji quinoa grits

1. Ikwesiri ịsa ya na sieve (ebe ọ bụ na quinoa cereal dị obere).

2. Enwere ike ịgbanye ya ruo awa ole na ole, ọ ga-adị ụtọ ụtọ karịa.

3. Iji mee ka uto ọka nke ọka sie ike, ọ ga-abụ nke a gbanyere n’ọkụ wee sie ya maka minit 5, na-akpali mgbe niile.

4. Maka isi nri, were otu iko ọka a 1ụ na iko abụọ n'ime mmiri.

Achọpụtaghị Quinoa ruo ogologo oge - 15 nkeji.

Mgbe esiri ọka, esi eju, ị ga-enwe anya: mkpụrụ ọka chara acha ma cha cha nke na-acha ọcha na-ahụ nke ọma.

5. Esi nri nke quinoa ma mee ihe ozo di iche iche maka ya:

• mkpụrụ osisi ugu, yabasị na coriander,
• mkpụrụ na mkpụrụ osisi na-atọ gị ụtọ
• akwụkwọ nri stewed dị iche iche.

6. Tinye ngaji abuo nke akwukwo nri abuo ma obu ofe azu mgbe i na esi nri.

7. Enwere ike itinye Quinoa groats (ma ọ bụ ntụ) na achịcha achịcha maka kuki ma ọ bụ mpịakọta.

8. Enwere ike itinye Quinoa grits na steep inine na casseroles.

Ugbu a ịmara na mkpụrụ akụ a quinoa bụ nri dị mma.

Iji ya na nri edozi ị nwere ike:

1) cholesterol dị ala, echere m na nke a dị mma karịa iji ọgwụ,

2) belata shuga ọbara,

3) iji belata mwepu isi ọwụwa,

4) belata ihe ize ndụ nke ọrịa obi, oke ibu, ọrịa shuga 2.

Choo, zuta ma jiri ahihia quinoa.

Lelee blọọgụ maka ozi ọhụụ na ozi bara uru.

Mee ka nri gị bụrụ ọgwụ gị.

Jisie ike na aru ike.

Galina Lushanova

Galina Lushanova nwere agụmakwụkwọ dị elu (ọ gụsịrị akwụkwọ na NSU nwere akara mmụta na cytology na mkpụrụ ndụ ihe nketa), Ph.D. eme ka ogwu. A zụọ ya na nri usoro nri, ọ bụ onye zuru oke na mpaghara ndị na-ahụ maka ndị na-ahụ maka nri na Russia. Ọ na-ede blọgụ "Nri na Ahụike" kemgbe 2011. Onye nhazi nke ụlọ akwụkwọ ntanetị mbụ nke Russia "Nri na ahụike"

Idenye aha na Blog News

Oge izizi m na-ekwu gbasara ụdị ngwo a. O nwere aha ozo? Ihe m na - ezuteghị na ụlọ ahịa. Ọ ga-amasị m ịnwale.

Daalụ, mara mma nke ukwuu! M 'edetucha' muo wee malite itinye otutu efere na ya.

ebe na ka esi enweta ọka a? chọrọ n'ezie ịnwale ((()

Irina! O di nwute, amaghi m obodo i bi. Quinoa croup apụtalarị na Moscow. Ahụrụ m ya na ABC nke Taste store na Simferopolsky Boulevard 24 yana n'ụlọ ahịa Shtayer na ọdụ ụgbọ okporo ígwè Chertanovskaya. Akụkụ kacha mma gbasara ya bụ na ọ na-ebelata ọbara shuga ma nweekwa gluten (nke kwesịrị ekwesị maka ndị chọrọ nri na-enweghị gluten). Mkpụrụ ọka a pụtara n'ụlọ ahịa "Indian Spies." Site n'ụzọ, ọ dị ọnụ ala karịa Ọ bụrụ na i bi n'obodo ọzọ, ịnwere ike ịtụ ọnụ ahịa ebe a, ha ga-ezitere gị ya.

Galina, dị ezigbo ụtọ! Lee, m na-achọ ozugbo ụdị ihe ọhụrụ ahụ dị mma na !ntanetị! Tatyana na Irina, achoputara m quinoa. M ga-elekwa ABC nke Ire))) ekele!

Zoya! Enwere ike ịzụta Quinoa n'ọtụtụ ụlọ ahịa n'ịntanetị. Dabere na njikọ gị, quinoa 350 gr na-akwụ 130 rubles, na Indian Spices na-echekwa 500 gr quinoa na-efu 130 rubles. Storelọ ahịa Indian Spices na-ezigakwa ma ọ bụ bute ngwongwo n'ụlọ gị. Ọ dị mma mgbe nhọrọ dị.

M na-azụta sinima quinoa ebe a, yana ọtụtụ ngwaahịa ndị ọzọ bara uru.Ọ bụrụ na ịnwere ajụjụ ọ bụla gbasara mmejuputa iwu a, jiri obi ụtọ dee enyemaka. Na-ebuga obodo ọ bụla dị na Russia $ 6 maka mbadamba ihe dị ka 1kg800gr, ịkwụ ụgwọ na visa kaadị ma ọ bụ kaadị Master. Bịanụ ndị otu anyị kpọtụrụ ebe anyị na-atụle ngwaahịa nri dị mma yana kemịkalụ ụlọ na-adịghị mma maka ụmụ mmadụ na gburugburu ebe obibi, yana ihe ịchọ mma ịnweta, wdg. Nwee obi ọma, Anna Titova.

Anton! Jiri ozi a ma ọ bụrụ na ịchọrọ ịbelata shuga ọbara gị. Quinoa ga - enyere gị aka.

sie nri nke ukwuu nke ukwuu oke ọnụ

osi nri dị ezigbo ụtọ nke ukwuu n’Izrel

Okwukwe! Ekwenyere m na gị. Ma ọka a adịchaghị mkpa. Esi nri obere ma tinye salads. Tinye tablespoon ma ọ bụ abụọ na ofe azu. O gha eme ihe omume ya.

Oh Vera! Nwere ọtụtụ akwụkwọ nri na mkpụrụ osisi nke ukwuu n’Izrel. Na nri na-enweghị gluten, mgbe ị na-achịkwa insulin n'ime ọbara (m bidoro ha n'otu oge) nwere otu uru - rie obere ma rie obere. Nri dị iche iche, na-adị mma karịa ma dị ọnụ ala

Ogologo oge ole ka ị riela imeju anụ ehi ma ọ bụ ndị ọzọ ...

Kedu ihe kwesịrị ịbụ nri maka ọrịa autoimmune? M ...

Mkpụrụ osisi ọ̀ na-emebi ahụike? M hụrụ n'anya mgbe niile ...

Sodaụ mmiri soda pụrụ ime ka mmadụ nwụọ tupu ya anwụọ. ...…

Iji melite akpụkpọ ahụ ma kpochapụ wrinkles ihu ga-enyere ...

Enwere m ike ị drinkụ mmiri na nri? Yabụ ...

Heard nụla banyere asachapụ ahịhịa dị ọcha? Banyere ...

Mee 9 - Victbọchị Mmeri. Ezumike ezumike maka ...

Quinoa nwere abụba na protein dị mma

Quinoa, n’aka nke ya, nwere lysine na isoleucine karịa, nke na-eme ya protein zuru oke. Ọ kasị mma isi iyi nke lysine, nke na-arụ ọrụ dị mkpa na ahụike nke usoro ahụ ji alụso ọrịa ọgụ, mgbake muscle ma nwee ike belata nchegbu.

Otu iko quinoa nwere ihe dị gram 24 nke protein n’eji ya dịka gram 5 n’otu osikapana quinoa nwere protin karia 25 karịa ngwa ngwa ọka a nụchara anụcha. Na mgbakwunye, quinoa, n'adịghị ka ọtụtụ ọka, bu ezigbo ihe bara uru maka abuba mara mma.

Ihe fọrọ nke nta ka ọ bụrụ pasent 30 nke quinoa acids fatty acids na-abịa site na oleic acid, otu abụba monounsaturated abụba a hụrụ na mmanụ oliv, a na-eche na ọ na-ebelata ọbara mgbali na ihe ize ndụ nke ọrịa obi. Ihe dị ka pasent 5 nke quinoa acids fatty acids bụ alpha-linolenic acid (ALA), nke bụ ụdị bara uru Omega-3 asịd osisi. Okwesiri iburu n’uche na n’edide a bu “Live Science” e biri ya:

"Ọtụtụ nri na-egbu asịrị ahụ ike ha mgbe ha dị nro, ebe nri dị na quinoa nwere ike ịnagide esi, esi nri na ịmị ọkụ.".

Quinoa bu ihe eji egbochi antioxidants

Quinoa nwere otutu phytonutrients, gụnyere antioxidants dịka ferulic, coumaric, hydroxybenzoic na vanillic acid. Quinoa nwekwara antioxidants quercetin na kamfefe n'ọtụtụ dịka a na-ahụ ya na tomato, dị ka kranberị.

Quercetin bụ ọgwụ antioxidant, nke a na-eche na ọ ga-egbochi mwepụta nke histamine, nke na-eme ka nri riju afọ bụ "antihistamines eke." Quercetin, n'aka nke ya, nwere ike inyere aka ịlụ ọgụ kansa ma belata ihe ize ndụ nke ọrịa na-adịghị ala ala, gụnyere ọrịa obi.. Achọpụtakwala na flavonoids ọgwụ antioxidant na-ebelata ohere nke ọnwụ site na ọrịa obi.

Ọzọkwa acid quinoa achool nwere ihe ogwugwu mgbochi, na nyocha gosikwara nke ahụ kwa ụbọchị iji quinoa nwere ike belata mbufụt ke anụ ahụ na eriri afọ oke. N'aka nke ọzọ, ọtụtụ ọka na-eme ka ọnyá afọ dịkwuo elu.

Quinoa Nwere Ike Imezi Ahụike Obi, Mbelata Nsogbu Ọrịa Shuga

Quinoa nwere otutu nri bara uru maka obi, gụnyere abụba monounsaturated. N'ime otu ọmụmụ nke e bipụtara na akwụkwọ akụkọ EuropeanJournalofNutrition, quinoa ebelatala triglycerides na abụba abụba n'efu, nke na-egosi ntakịrị ihe ize ndụ nke ọrịa obi tụnyere ọka ndị ọzọ anaghị enwe nri.

Ọmụmụ ihe ahụ gosikwara nke ahụ Quinoa nwere mmetụta bara uru na shuga ọbara ma ọ nwere ike inye aka belata ihe ize ndụ nke ọrịa shuga.a. Ọmụmụ ihe emere banyere oke arara nyere nri ihe ọkụkụ fructose gosiri na “mkpụrụ akụ́kụ́ quinoa nwere ike belata mmetụta ọjọọ nke fructose na profaịlụ na-egbu egbu na glucose.”

Ọzọkwa Na nyocha nke ọka 10 nke ọdịnala Peruvian, quinoa gosipụtara ọrụ antioxidant kachasị elu, nke, dị ka ndị na-eme nchọpụta si kwuo, nwere ike ịba uru n'ọgụ megide ọrịa shuga 2 na ọbara mgbali elu.. Na, dị ka George Matelan Foundation kwuru:

Banyere ụdị ọrịa shuga 2, quinoa nwere ọtụtụ ihe oriri ndị ọzọ na-ebelata ohere nke ọrịa a. Otu n'ime ihe ndị kachasị mkpa na nke a bụ eriri ya na protein ya. Quinoa bụ ezigbo isi iyi nke eriri, otu n'ime ihe ndị na-eme nri. Ọ dị mkpa maka usoro ọbara shuga dịịrị.

O nwekwara njiri protein dị mma, ọbụlagodi ma e jiri ya tụnyere ọka niile juru eju. Ojiji nke protein a na-eji eme fiber eme ihe bụ ihe ga-enyere gị aka ịchịkwa shuga ọbara.

Ebe ọ bụ na ọrịa na-adịghị ala ala, ọrịa a na-achọghị bụ isi ihe na-akpata uto nke ọrịa shuga 2, ụdị nri dị iche iche na-emegide mkpali a na-ahụ na quinoa na-emekwa ka ọ bụrụ ụzọ kachasị mma iji belata ihe ọrịa shuga. "

Quinoa nwere ike inye aka mee ka ịbawanye ngwa ịba

Quinoa bu ezigbo protein, ihe di n’ime ha bu ihe dika gram iri na abuo n’otu iko. Banyere eriri, a na-atụ aro ka ị were ya na gram 20 ruo 30 kwa ụbọchị, mana m kwenyere na ezigbo ọgwụ ga-abụ 32 grams kwa ụbọchị. Na nwute, ọtụtụ mmadụ na-enweta ọkara nke ego a ma ọ bụ karịa, nke ahụ nwere ike ibute ọrịa ahụike.

N’otu nnyocha n’ime ụmụ mmadụ, n’imena-a moreụ eriri ọkụ karịa, ihe kwesịrị ịnwụ n’agha maka ihe ọ bụla ruo afọ itoolu dị ala 25% karịa nke ndị mmadụ na-ewere ezughị ezu nke eriri.

Ọmụmụ gara aga Achọtara mmekọrịta dị n ’etiti ọnya fiber na nkụchi obim, na ọmụmụ a gosipụtara nke ahụ ndị mmadụ na-eri nri nwere fịlaịlị nwere ọrịa obi ọnụọgụ 40%.

Ọ bụ ihe nwute, ọtụtụ mmadụ na-eri ọka ka eme ya nri. Ọ bụ ezie na ha nwere akwara dị n’ime ha n’ezie, ọ bụrụ na ị na-arịa insulin ma ọ bụ nke ọgwụ leptin, ha ga-abawanye insulin na ọkwa leptin, nke bụ isi ihe na-ebute n’ọtụtụ ọrịa na-adịghị ala ala.

Na mgbakwunye, imirikiti ọka juru n’ahịa dị n’ahịa bụ nke ha mepụtara, na-ebelata uru ha bara. Kama nke ahụ, riekwu akwụkwọ nri, mkpụrụ, na mkpụrụ, dị ka quinoa.

Uru ọzọ bụ na quinoa nwere ike ime ka mmetụta nke satiety dị ogologo. Otu nnyocha chọpụtara na ndị riri quinoa nwere afọ ojuju karịa ndị riri ọka wit ma ọ bụ osikapa.

Nnukwu nhọrọ gluten na-enweghị ihe ọzọ

Gluten (gluten), protein dị na ọka dịka ọka, rye, na ọka bali, na - eme ka usoro ahụ ji alụso ọrịa ọgụ ọgụ na eriri afọ n'ime ndị mmadụ nwere ọrịa celiac. Agbanyeghị, ihe dị ka pasent 20 na 30 nke ndị bi na ya nwekwara ike ịta ahụhụ n ’imeju na-enweghị eriri afọ, na Dr. Alessio Fasano nke Hospitallọ Ọgwụ Massachusetts General na-ekwu na ihe fọrọ nke nta ka ọ bụrụ na emetụta anyị niile n'otu ọkwa ma ọ bụ ọzọ.

Nke a bụ n'ihi na anyị niile na eriri afọ na -emepụta ihe akpọrọ zonulin dịka mmeghachi omume gluten. Ihe protein glutinous akpọrọ prolamins nwere ike ime ka eriri afọ gị nwee ike tozuru oke, n'ihi nke akụkụ ahụ na-agbari agbari nwere ike ịbanye n'ọbara ọbara, nke nwere ike ịmịpụta usoro ahụ ji alụso ọrịa ọgụ ma kpatara mbufụt, ma mee ka mmepe nke ọrịa na-adịghị ala ala.

Mgbe gluten choputara eriri afọ gị, ọ ga - abawanye ụba, yana nje bacteria na-egbu egbu na protein ndị na - edozi nri, gụnyere casein na protein mmiri ara ehi, na - enweta ọbara ọbara gị, si otú a na - eme ka usoro ahụ gị si alụso ọrịa ọgụ. Gluten nwere ike ịmetụta ọnọdụ ọjọọ na ụbụrụ na-adịghị mma.

Nino nwere nri akpukpo ahiri bu ezigbo uzo ozo maka nri ndi ozo adighi nri dika osikapa, oka, ma obu nduku.. Na mgbakwunye, mgbe agbakwunye quinoa na ngwaahịa na-enweghị gluten, ọdịnaya polyphenols dị n'ime ha mụbara nke ukwuu.

Gluten na-emekwa ka eriri afọ gị bụrụ ihe na - emetụta nke ọma, na - ekwe ka protein na - achọghị ka ọ banye n'ọbara gị. Nke a na-ahụzi usoro ahụ ji alụso ọrịa ọgụ ma na-akpata mbufụt na mmeghachi omume onwe, nke na-eso akpata mmepe nke ọrịa na-adịghị ala ala.

Enwere ike iri Quinoa na-ekpo ọkụ ma ọ bụ oyi maka nri ụtụtụ, nri ehihie ma ọ bụ nri abalị

Ngwongwo ihe oriri nke quinoa na-eme ka ọ bụrụ ngwaahịa bara uru maka ahụike gị, karịchaa ma e jiri ya tụnyere ọka, mana ịdị mfe ya na ịba ụba na-eme ka ọ dịkwa mma. A pụrụ iji Quinoa ma ọ bụ ntụ ọka sitere na ya mee nri ngwa ngwa kama iji ọka ma ọ bụ ntụ ọka ọka. A na-esiri ya n'ihe na-erughị minit 15 ma nwee ekpomeekpo dị nro na nsụkọta viscous, nke na-aga nke ọma na ụtọ dị iche iche, ma ọkụ ma oyi.

Gbalịa itinye quinoa na salads, ofe ma ọ bụ stews, rie dị ka porridge maka nri ụtụtụ yana nri dị n'akụkụ nri. Nwere ike ịchọta quinoa noodles.

Na mkpokọta, mee omume oge ọ bụla ọka ọ bụla ga-adọka gị, were quinoa dochie ha. Nke a bụ ụzọ dị mfe iji gbakwunye nri na-edozi ahụ na nri gị, ebe ị na-ezere ọtụtụ ihe egwu dị na ị eatingụ ọtụtụ mkpụrụ akụ bipụtara.

Ọ bụrụ na ị nwere ajụjụ ọ bụla, jụọ ha.lee

You nwere mmasị na edemede ahụ? Kwado anyi pịa:

5. protein dị elu, ihe mejupụtara amino acid bara ụba

Emeju protein n'ime amino acid, nke iteghete nke akpọrọ ihe ndị adịghị mkpa, ahụ mmadụ enweghị ike ịmegharị ha, yabụ, a ga-enwerịrị ya nri ..

Ọ bụrụ na protein nwere amino acid niile dị mkpa, a na-akpọ ya zuru ezu.

Ihe bụ nsogbu bụ na ọtụtụ nri ihe ọkụkụ enweghị ụfọdụ amino acid dị mkpa, dịka amino acid dị ka lysine.

Agbanyeghị, quinoa bụ ihe dị iche n'ihi na o nwere oke amino asịd niile dị mkpa. Maka nke a, quinoa bụ ihe dị mma nke nwere protein, nke nwere protein karịa ọtụtụ grains (18).

8 ikp. protein zuru oke kwa iko (gram 185), quinoa bụ ezigbo ihe ọkụkụ sitere na protein nke ndị anaghị eri anụ, ndị anaghị eri anụ, ndị na-ebu ọnụ.

Yabụ: quinoa nwere protein dị ukwuu ma e jiri ya tụnyere nri osisi ndị ọzọ, nwere amino acid niile dị mkpa, ha niile na-eme quinoa ezigbo protein nke ndị anaghị eri anụ, ndị anaghị eri anụ, ndị na-ebu ọnụ.

6. nwere ndepụta glycemic dị ala

Ndekọ a glycemic bụ ihe na-egosi etu ngwa ngwa nri siri ike na-abawanye shuga ọbara.

Iri nri nwere ihe ngosi di elu glycemic nwere ike ikwalite agu ma nye aka na oke ibu (19).

Iri nri n’ime akwukwo glycemic di elu sokwa ya na otutu oria ojoo, dika oria nke 2 na oria obi (21).

Quinoa nwere obere glycemic index, nke bụ 53.

Agbanyeghị, buru n'uche na quinoa nwere ọtụtụ carbohydrates na nke a abụghị nhọrọ kachasị mma ma ọ bụrụ na ị soro nri nwere obere carb.

Yabụ: Quinoa bụ nri glycemic dị ala, mana biko rịba ama na ọ bụ ngwaahịa carbohydrate dị elu.

7. Isi mmalite ezigbo mmanụ dị mkpa dịka magnesium na iron.

Otutu ndi mmadu n’enweghi ihe nri di mkpa n’ime nri ha.

Nke kachasị mkpa ị payinga ntị na ọtụtụ mineral, ndị a bụ magnesium, potassium, zinc na iron (n'ime ụmụ nwanyị).

Quinoa bụ ezigbo ihe dị na mineral 4 ndị a dị mkpa. Yabụ, dịka ọmụmaatụ, otu iko quinoa (gram 185) na-enye ihe dịka 30% nke mmachi ụbọchị.

Okwesiri iburu n'uche na phytic acid dị na quinoa, nke nwere ike ijikọ mineral ndị a ma belata mmịpụta ha.

Agbanyeghị, ịta ọka tupu ị na-esi nri ma ọ bụ na-eri ọka a pịrị apị nwere ike belata phytic acid ọdịnaya ma mee ka mineral ndị a nwekwuo ihe ọkụkụ.

Quinoa bara ọgaranya nke ukwuu n'ime oxalates, nke na -ebelata mmetụ calcium ma nwee ike ibute nsogbu na ụfọdụ ndị nwere oke akụrụ ugboro ugboro (25)

YabụQuinoa bụ ezigbo mineral, mana phytic acid dị n'ime ya nwere ike belata mmịpụta ha.

8. Nwere ezigbo mmetụta na metabolism.

Ọdịnaya dị elu nke nri bara uru na swan nwere mmetụta bara uru na metabolism.

Ruo ugbu a, ọmụmụ abụọ n'ime ụmụ mmadụ na ụmụ oke atụlewo mmetụta quinoa na metabolism.

Ọmụmụ mmadụ chọpụtara na iji quinoa kama iji nri ndị a na-ahụkarị dịka achịcha anaghị egbu egbu na pasta na -ebelata shuga ọbara, insulin na triglycerides (26).

Mmụta emere na oke gosiri na ịgbakwunye quinoa na nri nwere fructose fọrọ nke nta ka ọ wepu mmetụta ọjọọ nke fructose (27).

Agbanyeghị, achọrọ nyocha iji chọpụta ihe mmetụta quinoa na metabolism.

Yabụ: ihe omumu abuo n’ime umu mmadu na ụmụ oke egosila na quinoa nwere ike melite metabolism site na iwetulata shuga ọbara, insulin na triglycerides. Ka osi di, achoro uzo iji ghota ihe quinoa na metabolism.

9. Quinoa - Nnukwu Mkpụrụ Ọgwụ

Quinoa bara ụba na antioxidants. Ndị a bụ ihe ndị na - egbochi ihe ndị na - akpata ọrịa na - enweghị ego ma nyere aka n'ọgụ megide ịka nká na ọtụtụ ọrịa.

N'ime otu nnyocha nke usoro antioxidant na ọka ise, pseudo atọ, na mkpo abụọ, a hụrụ quinoa nwere ọdịnaya antioxidant kachasị elu n'etiti nri iri niile (28).

Ọ kwesiri iburu n'uche na mkpụrụ nke mkpụrụ nke quinoa na-abawanye ọdịnaya nke antioxidants na ọdịbendị a.

Yabụ: Ejiri Quinoa mara nnukwu ihe nke antioxidants, ego nke na-abawanye na mkpụrụ nke mkpụrụ.

10. Abamuru nke mkpụrụ akụ maka ịbelata ibu

I felata, ikwesiri iri obere kalori.

Akụkụ ụfọdụ nke ihe oriri na - edozi ahụ nwere ike inye aka na mbelata oke, ma ọ bụ site na ịba ụba nke nri ma ọ bụ site na ibelata agụụ.

Quinoa nwere ọtụtụ akụ dị otú ahụ.

O nwere otutu protein, nke puru ime ka metabolism di elu ma belata iri nri (30).

Nnukwu akwara na-eme ka mmetụta nke satiety dị ukwuu ghara ịka mma, n'ihi nke ị na-eri obere kalori n’otu n’otu (31).

Eziokwu ahụ bụ na quinoa nwere obere glycemic index bụ ihe ọzọ dị mkpa, ebe ọ bụ na nhọrọ nke ngwaahịa ndị dị otú a jikọtara ya na mbelata calorie (32).

Ọ bụ ezie na ugbu a enweghị ọmụmụ na-enyocha nsonaazụ quinoa na aru nke anụ ahụ, ọ dị ka onye nwere ọgụgụ isi na ọ nwere ike ịbụ akụkụ bara uru nke nri dị mma maka oke ibu.

Yabụ: quinoa bụ ngwaahịa nwere nnukwu ọdịnaya nke protein na eriri, obere glycemic index. Ejikọtara ihe ngosi ndị a niile maka ịba oke na ogo ahụike mara mma.

Quinoa na-emebi emebi. Ihe ngbanwe

Dị ka ihe ọ bụla quinoa nri ngwaahịa a contraindicated bụrụ na mmadụ n'otu n'otu. Ebe ọ bụ na quinoa nwere saponins - ihe nwere oke nsi, a ga-ewebata ọka n’ime nri ahụ, ka ịghara ịuseụbiga ngwaahịa a ókè. A naghị atụ aro inye ụmụaka a ihe dị n'okpuru afọ abụọ. Ndị mmadụ nwere ọrịa akụrụ na urinary traktị, ọrịa na-efe efe, yana ndị nwere akụkọ gbasara ọrịa dịka pancreatitis, cholecystitis, kwesịrị ka ha gakwuru dọkịta ha tupu iwebata quinoa n’ime nri ha. Utionkpachapụ anya kwesịrị iji oge ịtụrụ ime na lactation.

Etu esi esi sie ofe maka ogho n’enweghi ilu

Dabere n'ụdị quinoa, ọ dị ezigbo mkpa iji mmiri sachaa ọka ọka tupu ị na-esi nri iji kpochapụ saponins, nke dị n'elu mkpụrụ ma nwee ike inye ilu dị ụtọ maka efere a gwụchara.

You nwere ike ịzụta quinoa n'ọtụtụ ụlọ ahịa, ụlọ ahịa nri ahụike, ụlọ ahịa ịntanetị pụrụ iche.

Azụtara m ọka ọka “quinoa” dị obere.

Ihe omuma ihe omimi nke sitere na ngwaahịa a sitere na QAI, ekwenyeghi na odighi GMOs.

Ngwakọta:
Organic Royal White Quinoa, 100% Royal Royal Quinoa, 100% Organic Royal Black Quinoa

Quinoa nwere ike ịdị njikere maka naanị nkeji 15-20.

• Wunye iko mmiri abụọ (240 ml) na pan, gbanye ọkụ, ka mmiri sie, nnu na mmiri.
• Wunye 1 iko nke quinoa saa n'ime mmiri (170g.), Chere ruo mgbe mmiri ahụ kporo ọzọ, belata ọkụ na-ajụ.
• Esi nri ruo minit 15-20 ruo mgbe mmiri na-abanye kpamkpam na ọka.
• Quinoa dị njikere maka ndozi.

Ọ bụrụ na emechara ihe niile n'ụzọ ziri ezi, mkpụrụ osisi esi esi nri kwesịrị ịnwe uto dị nro ma na-enye ọ andụ.

Iji mee ka porridge ahụ gwụchara, ị ga-agbaso iwu ndị a.

Tupu i sie nri, sachaa akwa ahụ site na ịgbanwe mmiri ọtụtụ ugboro ruo mgbe ọ bịara doo anya.

Esi nri ọka ọ withoutụ withoutụ na-enweghị mkpuchi.

Elu dị na faiba, mineral, antioxidants na amino acid dị mkpa, na-eme quinoa ka ọ bụrụ otu n'ime nri kachasị mma na nke kachasị edozi ahụ na mbara ala. Quinoa bụ ugbu a otu n'ime ama ama na ama superfoods.

Iri quinoa nwere ike ime ka okpukpu ọbara gi di nma, cholesterol ma nyekwa aka n’ibelata gi.

Na mgbakwunye, ngwaahịa quinoa-gluten na-atọ ụtọ nke ukwuu ma dịkwa oke mfe ịkwadebe.