Quinoa: 10 Qhov txiaj ntsig kev noj qab haus huv > Noj qab zib rau cov ntshav qab zib

Quinoa (qhov tseeb version ntawm lub npe "quinva", lwm lub npe rau quinoa, txhuv quinoa) yog ib qho khoom noj qab haus huv tshaj plaws hauv ntiaj teb.

UN hu ua 2013 "International Xyoo ntawm Quinoa" nyob rau hauv kev lees paub ntawm cov khoom noj muaj txiaj ntsig zoo hauv kab lis kev cai no.

Quinoa tsis muaj gluten, muaj protein ntau thiab yog ib qho ntawm ob peb tsob zaub cog uas muaj cov amino acids tseem ceeb.

Nws kuj tseem yog nplua nuj hauv fiber ntau, magnesium, B vitamins, hlau, potassium, calcium, phosphorus, vitamin E thiab ntau yam muaj zog tiv thaiv kab mob.

Nov yog 10 pov thawj kev pabcuam kev noj qab haus huv ntawm quinoa.

Quinoa Krupa: 10 Cov Ntawv Pov Thawj Noj Qab Haus Huv

Quinoa Yog pseudo-cereal cov qoob loo (1) uas yog zus los tsim cov noob siav.

Ntawd yog, quinoa yog noob uas tau siav thiab noj zoo li grain.

Quinoa yog qhov tseem ceeb hauv kev coj noj coj ua hauv Incan civilisation. Lawv hu nws "niam ntawm txhua cov nplej" thiab suav hais tias nws dawb huv.

Nws tau noj rau ntau txhiab xyoo hauv South America, thiab tsuas yog tsis ntev los no nws tau dhau los ua cov khoom lag luam zam thiab txawm tias ua tiav cov xwm txheej superfood.

Tam sim no, koj tuaj yeem nrhiav quinoa thiab quinoa cov khoom muag thoob plaws ntiaj teb, tshwj xeeb hauv khw muag khoom noj khoom haus huv thiab cov khw noj mov uas tshwj xeeb tau them rau cov khoom ntuj.

Muaj peb hom tseem ceeb ntawm cov lej (quinoa): dawb, liab thiab dub.

1. Cov khoom lag luam muaj txiaj ntsig zoo

Cov lus sib xyaw thiab cov ntsiab lus ntawm calorie ntawm quinoa

Kev Cuam Tshuam: 8 grams.
Fiber: 5 grams.
Manganese: 58% ntawm cov lus pom zoo tso cai txhua hnub (RDA).
Magnesium: 30% ntawm RDA.
Phosphorus: 28% RDA.
Folate: 19% ntawm RDA.
Tooj liab: 18% RDA.
Hlau: 15% RDA.
Zinc: 13% RDA.
Cov poov tshuaj 9% ntawm RDA.
Tshaj 10% RDA rau cov vitamins B1, B2 thiab B6.
Ib qho me me ntawm calcium, B3 (niacin) thiab vitamin E.

Calorie Quinoa: nws muaj tag nrho 222 calories, 39 gr. carbohydrates thiab 4 gr. rog. Nws tseem muaj qhov me me ntawm omega-3 fatty acids.

Quinoa tsis muaj GMOs, tsis muaj gluten thiab feem ntau yog khoom nruab nrog cev. Txawm hais tias nws tsis yog qoob loo, cov qoob loo no tseem suav tias yog cov khoom noj muaj txiaj ntsig zoo.

NASA cov kws tshawb fawb pom nws zoo li kab lis kev cai rau kev loj hlob hauv qhov chaw, feem ntau vim tias nws cov khoom noj muaj txiaj ntsig zoo, kev siv yooj yim, thiab kev yooj yim ntawm kev cog qoob loo (3).

Lub tebchaws United Nations tau tshaj tawm xyoo 2013 International Xyoo ntawm Quinoa vim tias nws cov zaub mov muaj txiaj ntsig zoo thiab muaj peev xwm ntxiv nyiaj txiag rau kev nyab xeeb rau zaub mov thoob ntiaj teb (4).

Yog li: Quinoa yog lub noob tuaj yeem uas tau dhau los ua neeg nyiam ntawm cov neeg noj qab haus huv. Quinoa yog cov khoom noj muaj txiaj ntsig zoo.

2. Muaj cov nroj tsuag sib xyaw ua ke quercetin thiab kempferol

Qhov tshwm sim ntawm cov zaub mov rau tib neeg kev noj qab haus huv dhau cov vitamins thiab minerals uas tej zaum koj yuav paub zoo.

Muaj ntau phav phav tus cim, qee qhov ntawm qee qhov tsis muaj mob.

Qhov no suav nrog tshuaj tua kab mob nroj tsuag hu ua flavonoids, uas tau pom tias muaj ntau cov txiaj ntsig kev noj qab haus huv.

Ob lub flavonoids uas tau kawm tshwj xeeb, quercetin thiab kempferol, tau pom nyob hauv coob tus hauv quinoa (5).

Qhov tseeb, quicetin cov ntsiab lus hauv quinoa tseem muaj ntau dua li ntawm cov khoom lag luam raug nrog cov ntsiab lus siab ntawm quercetin, piv txwv li, xws li cranberries (6).

Ob lub flavonoids tseem ceeb no tau pom tias muaj kev tiv thaiv kev tiv thaiv, tiv thaiv kab mob, anticancer thiab antidepressant cuam tshuam hauv kev tshawb fawb tsiaj (7, 8, 9, 10).

Los ntawm kev sib xyaw nrog quinoa rau hauv koj cov zaub mov noj, koj yuav pab tau koj nce kom tsawg ntawm cov no thiab lwm cov as-ham tseem ceeb.

Yog li: Quinoa muaj ntau ntawm flavonoids, suav nrog kempferol thiab quercetin. Cov no yog cov tsob ntoo muaj zog tiv thaiv kev ua rog nrog ntau cov txiaj ntsig kev noj qab haus huv.

Kuj nrhiav pom dab tsi yog khoom ntoo (qos ntoo)?

3. Quinoa - cereal nrog cov ntsiab lus fiber ntau, ntau dua ntau dua cov cog nplej feem ntau

Lwm qhov kom zoo dua ntawm quinoa yog nws cov ntsiab lus fiber ntau.

Ib txoj kev tshawb nrhiav uas tau soj ntsuam 4 ntau yam ntawm quinoa pom muaj ntau ntawm 10-16 grams fiber ntau rau txhua 100 grams (11).

Qhov no nce mus rau 17-27 grams ib khob, uas yog qhov ntau heev - ntau dua ob zaug ntau dua li feem ntau cov nplej. Boino quinoa muaj cov roj fiber ntau, roj nyeem ib gram, vim tias nws nqus tau dej ntau.

Hmoov tsis zoo, feem ntau cov tshuaj fiber yog insoluble, uas tsis zoo li muaj kev pab zoo rau kev noj qab haus huv zoo li cov tshuaj fiber ntau.

Tib lub sijhawm, cov ntsiab lus ntawm soluble fibers hauv quinoa tseem muaj siab, txog 2.5 g rau ib khob lossis 1.5 g ib 100 g.

Ntau cov kev tshawb fawb qhia tias cov fiber ntau soluble tuaj yeem pab txo cov ntshav qab zib, cov roj cholesterol tsawg, ua kom muaj rog, thiab pab kom yuag (12, 13, 14).

Yog li: Quinoa muaj cov tshuaj fiber ntau dua li cov qoob loo feem ntau. Cov fiber ntau yog insoluble.

Cov khoom muaj txiaj ntsig zoo ntawm quinoa groats

Quinoa muab lub cev kom muaj cov khoom noj khoom haus ntau, muaj kev tiv thaiv, tiv thaiv, tiv thaiv qog noj ntshav thiab tshuaj tua kab mob thiab muaj cov protein ntau heev. Noj quinoa tuaj yeem pab koj kom koj poob ceeb thawj, tswj koj cov ntshav qab zib, thiab lwm yam.

1. Quinoa croup yog khoom noj khoom haus heev

Quinoa yog cog qoob loo uas cog noob los tsim cov noob siav. Technically, nws tsis yog noob qoob loo, tab sis hais txog pseudo-grain (1).

Hauv lwm lo lus, quinoa yog noob uas tau npaj thiab noj zoo li grain.

Quinoa yog cov khoom tseem ceeb rau Inca Empire. Lawv hu qhov khoom noj no "niam ntawm tag nrho cov nplej" thiab suav hais tias nws dawb huv.

Hauv South America, nws tau noj rau ntau txhiab xyoo thiab tsuas yog nyuam qhuav dhau los ua cov khoom lag luam nrov, txawm tias ncav cuag cov xwm txheej ntawm "superfood."

Cov hnub no, koj tuaj yeem nrhiav quinoa thiab cov khoom lag luam raws li cov khoom noj qab zib no thoob ntiaj teb, tshwj xeeb hauv khw muag khoom noj khoom haus huv thiab cov khw noj mov uas hais txog cov txiaj ntsig ntawm kev noj cov khoom ntuj.

Muaj peb hom tseem ceeb ntawm cov lej (quinoa): dawb, liab thiab dub.

Ntawm no yog cov zaub mov muaj txiaj ntsig ntawm ib 185 gram ntawm cov zaub mov siav quinoa (2):

Protein: 8 grams.
Fiber: 5 grams.
Cov Vwm Rau Nruab Nrab: 58% ntawm Cov Lus Pom Zoo Rau Txhua Hnub Ua Haujlwm (RDI).
Magnesium: 30% ntawm RSNP.
Phosphorus: 28% ntawm RSNP.
Folic Acid: 19% ntawm RSN
Tooj liab: 18% ntawm RSNP.
Hlau: 15% ntawm RSNP.
Zinc: 13% ntawm RSN.
Cov poov tshuaj: 9% ntawm RSN.
Tshaj 10% ntawm RDI ntawm cov vitamins B1, B2, thiab B6.
Ib qho me me ntawm calcium, B3 (niacin) thiab vitamin E.

Xws li ib qho kev pabcuam muaj 222 calories, 39 grams ntawm carbohydrates thiab 4 gram roj. Nws tseem muaj qhov me me ntawm omega-3 fatty acids.

Quinoa tsis yog-GMO, gluten dawb thiab feem ntau loj hlob yam khoom. Txawm hais tias technically tsis yog nplej, tseem suav tias yog tseem muaj khoom noj muaj txiaj ntsig.

Cov kws tshawb fawb los ntawm NASA pom tias nws yog kab lis kev cai tsim nyog rau kev loj hlob hauv thaj chaw, feem ntau vim nws cov khoom noj muaj txiaj ntsig zoo, kev siv yooj yim thiab kev yooj yim ntawm kev loj hlob (3).

Lub tebchaws United Nations (UN) tau tshaj tawm xyoo 2013 International Xyoo ntawm Quinoa vim tias nws cov zaub mov muaj txiaj ntsig zoo thiab muaj peev xwm ua tau rau muaj kev nyab xeeb zaub mov thoob ntiaj teb (4).

Quinoa yog lub noob tuaj yeem uas tau dhau los ua neeg nyiam ntawm cov neeg noj qab haus huv. Lub cereal no muaj ntau yam khoom noj tseem ceeb.

2. Muaj cov nroj tsuag sib xyaw Quercetin thiab Kempferol

Cov txiaj ntsig kev noj qab haus huv ntawm cov zaub mov ntuj tshaj dua cov vitamins thiab minerals uas tej zaum koj yuav paub zoo.

Muaj ntau txhiab tus kab, qee qhov muaj txiaj ntsig zoo rau tib neeg kev noj qab haus huv. Cov no suav nrog cov nroj tsuag tshuaj cog tshuaj antioxidants hu ua flavonoids, uas tau pom muaj ntau yam khoom muaj txiaj ntsig zoo.

Ob lub flavonoids, quercetin thiab kempferol, uas pom muaj ntau nyob hauv quinoa, tshwj xeeb yog qhov kev kawm zoo (5).

Qhov tseeb, quercetin cov ntsiab lus hauv quinoa tseem muaj ntau dua li cov khoom lag luam raug nrog cov ntsiab lus siab ntawm quercetin, xws li cranberries (6).

Cov kev tshawb fawb tsiaj tau qhia tias cov molecules tseem ceeb no muaj kev tiv thaiv, tiv thaiv, los tiv thaiv tus mob qog noj ntshav, thiab muaj tshuaj tiv thaiv kev tsis taus (7, 8, 9, 10).

Los ntawm kev sib xyaw nrog quinoa rau hauv koj cov zaub mov noj, koj yuav pab tau kom koj cov khoom noj kom tsawg (thiab lwm yam) tseem ceeb.

Quinoa muaj ntau ntawm flavonoids, suav nrog quercetin thiab kempferol. Cov no yog cov tsob ntoo muaj zog tiv thaiv kab mob uas muaj ntau yam txiaj ntsig zoo.

3. Quinoa muaj cov roj carbon fiber ntau dua li feem ntau cov kws ua zaub mov

Lwm qhov tseem ceeb tau txais txiaj ntsig ntawm quinoa cereal yog nws cov khoom siv fiber ntau (cov khoom noj muaj fiber ntau) cov ntsiab lus.

Hauv ib txoj kev tshawb nrhiav, uas kawm 4 ntau yam ntawm quinoa, 10-16 grams fiber ntau rau txhua 100 grams tau pom (11).

Tus nqi no rau 17-27 grams rau 185 gram pabcuam, uas ntau ntau dua li ob zaug ntau dua li nyob rau hauv cov noob txiv feem ntau. Hau quinoa muaj cov roj tsawg dua vim tias nws nqus tau dej ntau.

Hmoov tsis zoo, feem ntau cov tshuaj fiber yog insoluble, uas tsis zoo li muaj kev pab zoo rau kev noj qab haus huv zoo li cov tshuaj fiber ntau.

Txawm li cas los xij, cov ntsiab lus ntawm soluble fiber hauv quinoa tseem muaj qhov zoo nkauj zoo nkauj - txog 2.5 grams tauj ib 185 gram pab lossis 1.5 grams rau 100 grams.

Ntau cov kev tshawb fawb qhia tias cov fiber ntau soluble tuaj yeem pab txo cov ntshav qab zib, txo cov roj cholesterol, ua rau lub siab muaj tag nrho lub plab thiab pab kom poob phaus (12, 13, 14).

Quinoa muaj cov roj carbon fiber ntau dua ntau cov feem ntau. Hauv ib txoj kev tshawb nrhiav, 17-27 grams fiber ntau rau ib qho (185 grams) pom. Cov fiber ntau yog insoluble, tab sis ib qho ntawm quinoa tseem muaj 2.5 g ntawm insoluble fiber ntau ntawm cov khoom noj muaj fiber ntau.

4. Gluten dawb thiab zoo tagnrho rau cov neeg uas muaj gluten intolerance

Raws li kev tshawb fawb xyoo 2013, kwv yees li ib feem peb ntawm cov neeg nyob hauv Tebchaws Meskas sim ua kom tsawg los yog zam kom tsis txhob siv cov tshuaj gluten (gluten) (15).

Kev noj haus tsis muaj gluten tuaj yeem ua kom zoo rau koj txoj kev noj qab haus huv yog tias nws yog los ntawm cov khoom noj uas ib txwm muaj los ntawm gluten.

Cov teeb meem tshwm sim thaum tib neeg noj zaub mov gluten tsis ua los ntawm cov hnub qub zoo nkauj.

Cov zaub mov no tsis zoo dua li lawv cov zaub mov hauv gluten vim tias cov zaub mov tsis muaj gluten tseem yog cov zaub mov txawv.

Muaj ntau tus kws tshawb nrhiav pom quinoa yog cov khoom noj uas tsim nyog rau kev noj zaub mov gluten rau cov neeg uas tsis xav tso cov zaub mov yooj yim xws li bakery thiab pasta.

Cov kev tshawb fawb pom tau tias siv quinoa es tsis txhob siv cov khoom xyaw uas tsis muaj gluten xws li tshuaj pleev kom zoo dua qub, qos yaj ywm, pob kws thiab hmoov nplej tuaj yeem nce ntxiv ntawm cov khoom noj thiab antioxidant noj (16, 17).

Quinoa yog ib txwm muaj gluten dawb. Siv cov cereal no es tsis txhob siv cov khoom xyaw uas tsis muaj gluten tuaj yeem ua kom muaj cov antioxidant thiab zaub mov muaj txiaj ntsig ntawm koj cov zaub mov noj thaum koj zam gluten.

5. Qib heev ntawm cov protein, nrog txhua qhov tseem ceeb amino acids

Cov protein muaj cov amino acids, cuaj yam hu ua qhov tseem ceeb, vim tias koj lub cev tsis tuaj yeem tsim cov khoom no thiab xav tau los ntawm koj cov khoom noj.

Yog tias cov zaub mov muaj cuaj yam tseem ceeb amino acids, nws hu ua cov protein ua tiav.

Qhov teeb meem yog tias ntau cov khoom noj cog ntoo tsis muaj qee cov amino acids tseem ceeb, xws li lysine.

Txawm li cas los xij, quinoa yog kev zam vim nws muaj tag nrho cov amino acids tseem ceeb. Vim li no, nws yog qhov zoo tshaj ntawm cov protein. Ntxiv rau, nws muaj protein ntau dua li feem ntau cov cereals (18).

Quinoa muaj 8 gram ntawm cov protein zoo rau 185 gram noj. Qhov no ua rau nws yog qhov zoo tshaj plaws ntawm zaub protein rau tus neeg tsis noj nqaij thiab vegans.

Quinoa muaj protein ntau heev piv rau cov khoom noj cog feem ntau. Nws tseem muaj txhua qhov tseem ceeb amino acids uas koj xav tau, ua rau nws yog qhov zoo tshaj ntawm cov protein rau cov neeg tsis noj nqaij thiab vegans.

6. Muaj qhov ntsuas glycemic tsawg, uas yog qhov tseem ceeb rau tswj ntshav qab zib

Lub glycemic Performance index yog qhov taw qhia txog kev yuav ua zaub mov sai npaum li cas ntxiv ntshav qab zib.

Noj cov zaub mov nrog lub siab glycemic Performance index tuaj yeem txhawb kev tshaib plab thiab pab txhawb kev rog (19, 20).

Cov zaub mov zoo li no tseem tau txuas nrog ntau yam mob ntsig txog mob ntev ntev, xws li mob ntshav qab zib hom 2 thiab kab mob plawv (21).

Quinoa muaj qhov glycemic index ntawm 53, uas yog suav tias yog qis (22).

Txawm li cas los xij, nws yog ib qho tseem ceeb kom nco ntsoov tias cov cereal no tseem muaj ntau cov carbohydrates. Yog li, nws tsis yog qhov kev xaiv zoo yog tias koj ua raws li cov zaub mov carb qis.

Lub quinoa glycemic Performance index yog 53, uas qhov suav hais tias yog qis. Txawm li cas los xij, cov khoom no tseem muaj cov carbohydrates ntau.

7. Cov theem ntawm cov zaub mov tseem ceeb xws li hlau thiab hlau nplaum

Coob leej ntau tus neeg tsis tau txais cov zaub mov tseem ceeb txaus. Qhov no muaj tseeb tshwj xeeb rau qee yam minerals, xws li magnesium, potassium, zinc thiab (rau cov poj niam) hlau.

Quinoa muaj ntau qhov ntau ntawm tag nrho 4 yam zaub mov, thiab tshwj xeeb tshaj yog magnesium - txog 30% ntawm RDI rau ib 185 gram ua haujlwm.

Qhov teeb meem yog tias cov cereal no tseem muaj cov tshuaj hu ua phytic acid, tuaj yeem khi cov pob zeb no thiab txo lawv qhov nqus (23).

Txawm li cas los xij, los ntawm soaking thiab / los yog txau quinoa ua ntej ua noj, koj tuaj yeem txo phytic acid cov ntsiab lus thiab ua kom cov zaub mov no yooj yim dua.

Quinoa tseem muaj ob peb oxalates, uas txo cov calcium uas nqus thiab tuaj yeem tsim teeb meem rau qee tus neeg uas rov tsim lub raum pob zeb (24, 25).

Quinoa yog nplua nuj hauv kev ntxhia pob zeb, tab sis cov phytic acid uas muaj nyob hauv nws tuaj yeem cuam tshuam lawv kev nqus. Soaking los yog txhoov tshem tawm feem ntau ntawm phytic acid.

8. Txhim kho cov metabolism

Muab qib siab ntawm cov as-ham pom nyob hauv quinoa, nws ua rau pom tias cov khoom no tuaj yeem txhim kho metabolism hauv. Txog rau hnub tim, ob txoj kev tshawb fawb hauv tib neeg thiab nas, ntsig txog, tau tshawb xyuas cov txiaj ntsig ntawm quinoa ntawm cov metabolism.

Ib txoj kev tshawb nrhiav tib neeg tau qhia tias siv quinoa hloov chaw ntawm bakery thiab pasta yam tsis muaj gluten txo cov ntshav qab zib, insulin thiab triglycerides (26).

Cov kev tshawb fawb hauv cov nas tau qhia tias ntxiv quinoa rau cov zaub mov zoo fructose yuav luag tshem tawm qhov tsis zoo ntawm fructose (27).

Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau los nkag siab kom meej txog cov nyhuv ntawm quinoa ntawm cov metabolism.

Ob txoj kev tshawb nrhiav hauv tib neeg thiab nas qhia tias quinoa tuaj yeem txhim kho metabolism los ntawm kev txo cov ntshav qab zib, insulin thiab triglycerides. Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau.

9. Heev ntawm cov antioxidants

Quinoa yog nplua nuj ntau nyob rau hauv antioxidants, uas yog cov tshuaj uas ua kom cov dawb radicals thiab ntseeg tau tias yuav pab tua kev laus thiab ntau yam kab mob.

Hauv ib txoj kev tshawb nrhiav txog qib antioxidant hauv tsib cov zaub mov ua qoob, peb pseudo-nplej, thiab ob lub noob qoob loo, quinoa tau pom tias muaj qib siab tshaj plaws ntawm antioxidant ntawm tag nrho kaum cov khoom noj (28).

Kev cog noob tawm tuaj nce cov ntsiab lus antioxidant ntau dua (29).

Quinoa zoo li muaj ntau nyob rau hauv antioxidants. Germination nce nws cov qib antioxidant ntau heev tshaj dua.

10. Yuav pab kom koj poob phaus

Yuav kom poob ceeb thawj, koj yuav tsum tau noj tsawg dua calories kom koj hlawv.

Qee yam khoom noj muaj txiaj ntsig tuaj yeem ua rau kom poob phaus, nrog los ntawm kev nce cov metabolism lossis txo kev qab los noj mov.

Qhov xav tau, quinoa muaj ntau lub zog.

Cov cereal no muaj protein ntau, uas tuaj yeem txhim kho cov metabolism thiab txo qis kev noj qab haus huv (30).

Cov muaj fiber ntau tuaj yeem nce qhov kev xav ntawm tag nrho, pab txo qis cov calories kom tag nrho (31).

Qhov tseeb tias quinoa muaj qes glycemic yog lwm qhov tseem ceeb, txij li thaum siv cov khoom zoo li no cuam tshuam nrog kev txo qis hauv calorie kom tsawg (32).

Txawm hais tias tam sim no tsis muaj kev kawm tshawb xyuas qhov cuam tshuam ntawm quinoa ntawm lub cev qhov hnyav, nws zoo li intuitively tias cereal no tuaj yeem yog qhov muaj txiaj ntsig ntawm kev noj zaub mov zoo rau qhov ua kom poob phaus.

Quinoa yog qhov muaj fiber ntau, protein ntau thiab tsis muaj glycemic index. Tag nrho cov khoom no cuam tshuam nrog kev poob phaus thiab txhim kho kev noj qab haus huv tag nrho.

Yuav ua li cas kom suav nrog quinoa hauv koj cov kev noj haus + ua noj ua haus txoj kev

Quinoa tsis yog tsuas yog ua kom zoo rau kev noj qab haus huv, tab sis kuj tseem qab thiab mus zoo nrog ntau yam khoom.

Ua raws li hom quinoa, ua ntej ua noj nws yuav tsum tau ntxuav nrog dej kom tshem tau saponins, uas nyob ntawm txheej sab nraud thiab tej zaum yuav muaj qhov iab.

Txawm li cas los xij, qee qhov chaw tsim khoom lag luam muag khoom noj ntxhua khaub ncaws, uas ua rau cov kauj ruam no tsis ruaj.

Koj tuaj yeem yuav quinoa nyob rau ntau lub khw muag khoom noj khoom haus thiab hauv qee lub khw muag khoom.

Nws tuaj yeem npaj kom txhij rau kev siv hauv tsuas 15-20 feeb. Nov yog qhia yooj yooj yim kom ua quinoa:

Tso 2 khob (240 ml ib qho) dej hauv ib lub lauj kaub thiab muab hluav taws tso.
Ntxiv 1 khob (170 grams) ntawm quinoa nyoos thiab ntsev kom saj.
Ua noj rau 15-20 feeb.
Txaus siab rau nws.

Tus lej quinoa yuav tsum nqus cov dej thiab ua nplaim dej. Yog tias ua kom raug, nws yuav tsum muaj qhov tsw ntxhiab tsw dawb.

Koj tuaj yeem yooj yim pom ntau cov lus qhia muaj txiaj ntsig thiab muaj txiaj ntsig ntawm cov lej quinoa hauv Is Taws Nem, suav nrog noj tshais, noj su thiab noj hmo.

Tag nrho cov nplej

Cov hmoov nplej tsis txau ntawm cov noob nplej no muaj cov roj insoluble uas tuaj yeem txhim kho insulin rhiab thiab txo cov ntshav qabzib. Nws yuav tsum nkag siab tias cov tuam ntxhab feem ntau lure peb nrog cov lus tshaj tawm ci txog kev tau txais txiaj ntsig ntawm cov khoom. Yog li ntawd, koj tsis tas yuav nqa ib lo lus rau dab tsi yog sau ua ntawv loj. Nco ntsoov tias lub pob ntawd yog 100 feem pua cov nplej ua noj, tsis yog ib feem me lossis tsuas yog ib nrab xwb. Txhawm rau ua qhov no, ua ntej nyeem cov lus muaj pes tsawg leeg.

Cov noob nplej tag nrho yog cov muaj txiaj ntsig zoo tshaj rau ntshav qab zib. Tom qab tag nrho, nws khaws cov tshuaj tiv thaiv kab mob thiab fibers. Nws yuav tsum nco ntsoov tias cereals rau cov neeg mob ntshav qab zib yuav tsum tsis txhob muaj qhov glycemic siab dhau heev lawm, thiab oats haum rau lub tswvyim no. Qhov tseeb yog tias cov cereal no muaj cov beta-glucan, uas yog, ib hom soluble fiber uas tuaj yeem txo cov ntsiab lus no thiab tswj cov roj (cholesterol).

Tsis tas li, hom khoom noj haus no yog nqus tau ntev, thiab qhov no tso cai rau koj saturate lub cev rau lub sijhawm ntev dua. Ntxiv rau, ua tsaug rau oats, koj tuaj yeem tiv thaiv koj tus kheej los ntawm kev rog thiab hom 2 mob ntshav qab zib.

Cov nplej xim av

Tsis muaj gluten hauv mov, thiab nws yog qhov tseem ceeb rau cov neeg muaj tus mob celiac lossis ua xua rau cov nplej. Cov noob qoob uas tsis muaj pov thawj muaj ntau qhov xua thiab cov kab mob nplua nuj nyob hauv cov tshuaj fiber ntau thiab magnesium. Ua tsaug rau cov tshuaj zoo li no, cov metabolism hauv lub cev nce ntxiv, cov tshuaj insulin tuaj yeem txo qis, thiab qhov kev pheej hmoo ntawm kev tsim muaj ntshav qab zib tsawg dua. Tsis tas li ntawd, cov nplej xim av muaj nplua nuj nyob hauv fiber ntau, uas yog qhov muaj txiaj ntsig zoo rau cov neeg uas tawm tsam muaj ntshav qab zib.

Buckwheat qab zib

Nov kuj tseem yog ib qho muaj txiaj ntsig zoo rau cov ntshav qab zib. Nws yog txhua yam hais txog cov ntsiab lus siab ntawm cov amino acids, potassium thiab protein, ntxiv rau qhov uas tsis muaj gluten. Yog li, nws yuav zoo rau cov neeg uas muaj ntshav qab zib.

Nov yog noob zaub txhwb nyob rau sab Middle East. Nws raug tso cai nyob rau hauv hom 2 mob ntshav qab zib, thaum tsis muaj qhov hnyav, tsis qabzib, tsis qab, thiab lwm yam teeb meem nrog lub plab zom mov. Kev siv cov nplawm ua tau zoo yog txiav txim siab vim tias nws muaj peev xwm txhim kho cov metabolism, thiab tseem maj mam nqus, uas tso cai rau kom tsis txhob nce phaus.

Amaranth groats

Amaranth hais txog pseudo-lis lis lis, zoo li buckwheat thiab quinoa. Nws muaj protein ntau, rog, pectin, muaj txiaj ntsig micro thiab loj heev. Nws kuj muaj fiber ntau thiab tsis muaj gluten, uas ua rau nws muaj txiaj ntsig zoo rau ntshav qab zib. Nrog kev pab ntawm cov cereals, nws yog ib qho ua tau kom normal acid-base tshuav nyiaj thiab rov ua haujlwm ntawm lub plab hnyuv plab.

No cereal yog ntau nyob rau hauv cov protein thiab amino acids. Nws tsis muaj gluten, tsis muaj qib glycemic tsis siab. Ua tsaug rau qhov kev noj ntawm quinoa, koj tuaj yeem txhim kho koj txoj kev noj qab haus huv: muab koj cov metabolism hauv kev txiav txim siab, txo qhov hnyav thiab muaj feem ua kom mob ntshav qab zib hom 2. Txawm li cas los xij, ib qho yuav tsum tau ceev faj thaum siv nws, vim nws muaj ntau cov oxalates.

Porridge yog nplua nuj nyob hauv fiber, vitamins thiab minerals. Nws yog maj mam tawg tawm los ntawm cov hnyuv, uas ua kom lub ntsej muag ntws zuj zus ntawm cov piam thaj hauv cov ntshav. Tab sis nws muaj qib glycemic siab, yog li cov neeg mob ntshav qab zib yuav tsum tsis txhob noj nws hauv qhov ntau. Yog tias koj haus cov tshuaj ua kom zoo li no, thaum sawv ntxov xwb.

Nov yog qhov khoom qab zib tsis txawv, uas tsis nrov heev hauv peb lub teb chaws, tab sis tau txais txiaj ntsig zoo heev rau ntshav qab zib. Cov noob qoob noob nplej muaj ntau yam me me, tab sis lawv nplua nuj kawg hauv carbohydrates thiab hlau. Ua tsaug rau nws, koj tuaj yeem kho ntshav muaj pes tsawg leeg, txhim kho kev tiv thaiv kab mob, thiab qhov tsis muaj gluten ua rau nws muaj txiaj ntsig zoo rau cov ntshav qab zib. Qhov tshwj xeeb nyiam tshaj plaws yog tias teff muaj lub tsw qab, uas ua rau nws zoo ntxiv rau ci.

Hauv kev xaus, peb ntxiv hais tias, cereals, uas yuav tsum tau noj los ntawm cov ntshav qab zib, yuav tsum muaj fiber, vitamins thiab amino acids. Yog tias koj muab lawv xyaw nrog zaub, tom qab ntawv yuav tsis muaj zog ntxiv nyob rau hauv cov ntshav qab zib.

Amino Acids Rov Qab Ntxiv

Qhov muaj pes tsawg leeg ntawm cov zaub protein quinoa suav nrog tag nrho 9 qhov tseem ceeb amino acidsuas tsis raug coj los ntawm peb lub cev, uas yog, yuav tsum los ntawm sab nraud nrog zaub mov. Vim li no, quinoa yog hu ua cov khoom noj zoo tshaj plaws rau cov neeg tsis noj zaub.

Tab sis tib lub sijhawm koj tsis tuaj yeem sib npaug ntawm cov zaub protein nyob hauv quinoa thiab cov txiaj ntsig ntawm cov tsiaj ua tiav proteinCov. Qhov tseeb yog tias quinoa tsis muaj cov amino acids tseem ceeb hauv qhov nyiaj uas tsim nyog rau lub cev ua haujlwm li qub.

Yog li no, tsiaj cov protein niaj hnub no tsuas yog qhov ua tiav ntawm cov acids uas tseem ceeb rau tib neeg.

Txawm li cas los xij, kev siv txhua hnub ntawm quinoa tuaj yeem pab tau zoo rau cov neeg uas xav tau zaub mov muaj protein ntau.

Tawv thiab plaub hau mob yuav zoo tuaj.

Cov amino acid lysine uas muaj nyob hauv quinoa txhawb kev nqus thiab nqus ntawm calcium, zoo li tsim muaj collagen, uas Nws yog qhov kev tiv thaiv zoo tshaj plaws ntawm cov ntsia hlau thiab plaub hau ploj..

Riboflavin yog lub luag haujlwm rau quinoa softness thiab elasticity ntawm daim tawv nqaij.

Tsis tas li ntawd, 100 g ntawm quinoa nyoos muaj cov kev cai niaj hnub ntawm manganese - lub caij uas nws loj nyob tsim cov pob txha tsim nyog thiab cov leeg mob.

Yog li, kev siv cov tshuaj quinoa yog ib qho zoo rau cov menyuam yaus, ntxiv rau cov neeg mob los ntawm txha, mob caj dab thiab mob pob txha.

Cov roj (cholesterol) tsawg

Hauv Dutch phau ntawv tshaj tawm cog cov khoom noj rau tib neeg, cov txiaj ntsig ntawm kev tshawb fawb tau luam tawm raws li cov tsiaj uas muaj lub siab fructose tom qab noj quinoa noob theem ntawm cov "phem" cov cholesterol thiab cov piam thaj hauv cov ntshav txo qis, uas yog kev tiv thaiv ntawm atherosclerosis thiab kab mob plawv.

Ntxiv rau, cov tib neeg uas siv quinoa txhua hnub rau lub sijhawm ntev nco ntsoov tias lawv muaj qhov ntau zaus thiab mob taub hau tsawg dua, uas cuam tshuam nrog cov ntsiab lus siab ntawm magnesium nyob rau hauv cov nroj tsuag, uas txhim kho cov ntshav ncig, pab daws cov leeg ntshav thiab muaj lub txiaj ntsig zoo rau kev ua haujlwm ntawm lub paj hlwb.

Lub plab hnyuv microflora normalizes

Fiber, uas yog ib feem ntawm quinoa, nqus tawm thiab maj mam muab tshem tawm cov khoom lwj, ntsev ntawm cov hlau hnyav thiab lwm yam tshuaj phemyog li ntxuav lub plab hnyuv plab hnyuv, ua rau lub plab zom mov thiab ua kom lub plab hnyuv microflora.

Txhua hnub suav nrog quinoa hauv koj cov zaub mov noj, koj yuav tau tshem tawm quav tawv, zoo nkaus li hnyav hauv plab thiab pom tau.

Tus txheej txheem kev laus yuav qeeb

Quinoa (tshwj xeeb tshaj yog cov noob sprouted ntawm ib tsob nroj) - tiag tiag lub tsev khaws khoom ntawm cov tshuaj tiv thaiv ntujpab txhawm rau tua dawb radicals, cov txheej txheem ua paug thiab lub cev laus ua ntej.

Qhov muaj pes tsawg leeg ntawm quinoa suav nrog flavonoids quercetin thiab kempferol (thawj hauv cereal uas loj dua hauv cranberries). Ntuj flavonoids zoo kawg nkaus nqus tau los ntawm lub cev, muaj anti-inflammatory, antiviral, antitumor thiab anti-stress zog.

Txawm li cas los xij, nco ntsoov tias nws tsis tuaj yeem cia siab cov nroj tsuag flavonoids ib leeg hauv kev kho mob, tab sis nws muaj peev xwm nrawm nrawm nrog cov txheej txheem kho nrog lawv cov kev pab, tshwj xeeb tshaj yog tias quinoa noj tsawg kawg 3-4 zaug hauv ib lub lis piam.

4. Gluten dawb, zoo rau cov neeg uas muaj gluten intolerance

Kev noj zaub mov tsis pub gluten tuaj yeem muaj txiaj ntsig yog tias nws ua raws cov khoom noj uas tsis muaj gluten.

Teeb meem tshwm sim thaum tib neeg noj zaub mov gluten tsis ua los ntawm cov hmoov txhuv nplej siab.

Cov zaub mov no tsis zoo dua li lawv cov zaub mov hauv gluten, vim tias cov zaub mov tsis muaj gluten tseem yog cov zaub mov tsis txaus.

Ntau tus kws tshawb nrhiav pom quinoa yog cov khoom noj tsis muaj gluten tsis tsim kev zoo rau cov neeg uas tsis xav muab cov khoom noj qis xws li mov ci thiab fawm.

Cov kev tshawb fawb pom tau tias siv quinoa hloov cov zaub mov tsis muaj gluten, xws li cov tshuaj tsw qab zoo nkauj, qos yaj ywm, pob kws, thiab hmoov nplej, muaj peev xwm nce ntxiv cov zaub mov zoo thiab antioxidant tus nqi ntawm koj cov zaub mov (16, 17)

Yog li: Quinoa yog gluten dawb. Kev suav nrog ntawm quinoa hauv kev noj haus kom tsis txhob muaj cov zaub mov hauv gluten tshwj xeeb tuaj yeem nce cov zaub mov zoo thiab antioxidant muaj nuj nqis ntawm cov khoom noj rau cov neeg uas zam cov zaub mov tsis pub gluten.

Kev ua tau zoo ntxiv thiab thev taus

Yog tias koj tau ntsib qhov kev ntxhov siab ntawm lub cev thiab lub hlwb txhua hnub, quinoa nplua nuj nyob hauv cov protein thiab carbohydrates yuav pab koj kom muaj cov qib tsim nyog ntawm lub zog.

Quinoa Cov Ncaws Pob pab tsim cov leeg nqaij thiab rov tsim cov leeg tom qab siv zog dhau ntawm lub cev.

Tab sis rau cov cereal no yuav tsum muaj nyob rau hauv kev noj haus tsawg kawg 4-5 zaug hauv ib lim tiam.

Cov ntshav qab zib cov ntshav theem ib txwm nyob

Quinoa muaj qhov ncaj glycemic tsis txaus: txog li 50 rau ib ntawm 150 g ntawm dej qab zib hau, uas tso cai rau koj tsis nco qab txog kev tshaib plab rau lub sijhawm ntev thiab tsis suav nrog kev nce ntshav qab zib.

Kev tshawb fawb tshaj tawm hauv Phau Ntawv Xov Xwm ntawm Cov Khoom Noj Muaj Tshuaj pom tau hais tias noj txhua hnub ntawm pseudo-cereals (hauv quinoa tshwj xeeb) pab tsis tsuas tswj cov suab thaj hauv hom 2 ntshav qab zib, tab sis kuj txo cov ntshav siab.

Cov nyhuv no ua tiav tiav ua tsaug rau fiber ntau, uas yog tam sim no hauv cov khoom loj hauv quinoa.

Txawm li cas los xij, quinoa muaj qhov tseem ceeb ntawm cov carbohydrates, uas yuav tsum nco ntsoov los ntawm cov neeg uas ua raws li cov zaub mov noj qis.

Kev pheej hmoo ntawm cov vitamin tsis txaus yuav raug txo kom tsawg

Quinoa - qhov chaw ntawm ntau ntau cov zaub mov thiab cov vitamins, uas yog qhov tseeb tshwj xeeb tshaj yog rau cov neeg uas ua raws li cov khoom noj nruj me me uas tuaj yeem ua rau cov vitamin tsis txaus.

Yog li, siv tsuas yog ib khob ntawm quinoa ib hnub, koj tuaj yeem tsim ib feem peb ntawm kev noj haus txhua hnub ntawm magnesium.

100 g ntawm cereal muaj 42 μg ntawm vitamin B9, 152 mg ntawm phosphorus, 64 mg ntawm magnesium, 172 mg ntawm poov tshuaj, 17 mg ntawm calcium, ntxiv rau cov vitamins A, E, C, hlau, zinc.

Cov nplua nuj muaj pes tsawg leeg ntawm quinoa txiav txim siab cov txiaj ntsig ntawm cov khoom no, uas:

Lub cev muaj zog tiv thaiv kab mob.
Txhim kho txoj haujlwm ua haujlwm ntawm lub paj hlwb thiab hlab plawv.
Normalizes plob tsis so tswj.
Txhim kho cov tawv nqaij mob.
Kev kho cov metabolism hauv.
Ntxiv mus tiv thaiv mob khaub thuas.
Tiv thaiv qhov kev txhim kho ntawm mob ntshaus.

Yog lawm, nws tseem ntxov dhau los tham txog qhov kho kom zoo ntawm quinoa, tab sis cov kev tshawb fawb nqa tawm vim li cas rau feem ntau yuav muaj kev sib cav hais tias cov txiaj ntsig ntawm cov zaub mov tsis muaj qab hau.

Lub cev yuag

Txhawm rau kom tshem tawm cov phaus ntxiv, peb yuav tsum hlawv ntau tshaj calories kom peb tau haus. Thiab pab peb hauv kev ua kom metabolism sai thiab tsis qab los noj mov.

Quinoa stimulates cov txheej txheem kev zom zaub mov, txhawb kev zom plab thiab txhawb kev tshaib kev nqhis vim lub siab cov ntsiab lus ntawm cov protein thiab fiber.

Pab nyob rau hauv cov txheej txheem ntawm kev poob ceeb thawj kuj Quinoa qhov qis qis glycemic index - tsuas yog 53 unitsvim tias qhov twg, tom qab noj zaub mov noj kom ntshav qab zib, ntshav qab zib tsis nce, thiab tsis muaj lub siab xav noj tej yam qab zib. Nyob rau tib lub sijhawm cov calories ntau dhau yuav tsis muab tso rau ntawm lub duav thiab lub duav, thiab tau haus los ntawm lub cev (raug rau cov hauv paus ntsiab lus tseem ceeb ntawm kev ua kom poob phaus).

Txawm li cas los xij, muab cov ntsiab lus ntawm calorie ntau ntawm quinoa, suav nrog cov zaub mov hauv cov zaub mov noj, qee txoj cai yuav tsum ua raws:

Tsis txhob haus cov tshuaj quinoa txhua hnub (tsuas yog suav cov khoom no ntawm cov zaub mov 3 zaug hauv ib lim tiam).
Ua raws li cov cai ntawm 100 g nyob rau ib hnub.
Noj quinoa rau pluas tshais lossis noj su.
Zam kev sib txuas nrog quinoa nrog cov zaub mov uas muaj cov tsiaj rog.

Thiab tam sim no peb yuav coj ib qho yoov nyob hauv cov tshuaj pleev rau hauv lub thoob ntawm cov zib ntab thiab tham txog cov kev phom sij ntawm quinoa, vim tias, zoo li lwm yam khoom, cov cereal no muaj nws qhov tsis zoo.

Saponins hauv Quinoa

Quinoa muaj cov tshuaj saponins, uas yog cov tshuaj iab iab uas muaj cov nyhuv hauv tib neeg lub cev thaum muab tshuaj rau qhov quav. Thiab no thaum noj mov, cov tshuaj no yuav tsis ua mob tau.

Saponins tsuas yog nyob hauv quinoa plhaub, feem ntau yog raug tshem tawm thaum lub sijhawm kev ua haujlwm ntawm kev ntxuav thiab kev ua, thaum tus so yog nyob rau hauv txheej txheem kev ntxuav, kib thiab ua zaub mov noj.

Nrog kev siv pes tsawg ntawm quinoa (tsis pub ntau tshaj 150 - 200 g ib hnub), koj yuav tsis hnov cov kev cuam tshuam zoo ntawm saponins, tab sis yog tias koj tau tshaj tus nqi teev tseg txhua hnub thiab noj zaub mov tsis tau noj, tom qab ntawd, tsub zuj zuj, saponins tuaj yeem ua rau qaug, tshwm sim:

Vim li no, cov menyuam yaus hnub nyoog qis dua ob xyoos tsis pom zoo muab cov tais diav quinoa, vim tias txawm tias saponins tsawg tsawg yuav ua rau muaj kev lom neeg.

Tom qab ob xyoos, kev pom zoo rau kev ua haujlwm ntawm quinoa rau cov menyuam yaus yog 50 - 70 g ib hnub.

Phytic acid nyob rau quinoa

Lwm qhov kev cuam tshuam ntawm quinoa yog phytic acid.uas khi cov zaub mov thiab txwv tsis pub lawv nqus mus rau hauv txoj hnyuv thaum noj mov. Thaum kawg lub cev tsis muaj zinc, hlau, calcium, phosphorus thiab magnesiumCov. Txuas ntxiv, cov metabolism hauv ua kom qis.

Yuav ua li cas txo cov phytic acid hauv quinoa?

Soaking cereal rau 12 - 24 teev nyob rau hauv dej, qhov kub ntawm nws yog 20C, thiab tom qab ntawd rhaub nws li 15 - 20 feeb, li 60 - 75% phytic acid yuav raug rhuav tshem. Thaum rhaub cov khoom lag luam, txog 15 - 20% ntawm cov kua qaub ua kom puas tsuaj.

Tab sis nyob rau hauv nqe lus nug ntawm phytic acid, txhua yam tsis meej li nws zoo li thaum xub thawj siab, vim nws kuj muaj cov khoom muaj txiaj ntsig zoo:

Tua dawb radicals.
Nws txo cov theem ntawm cov kev hloov pauv, tshwj xeeb tshaj yog ib cheeb tsam hauv txoj hnyuv.
Txhawb nqa cov carcinogenesis.
Tsa theem ntawm cov roj "kom zoo".
Tiv thaiv qhov tsim ntawm lub raum pob zeb.

Yog tias koj hnov mob hauv koj lub plab ntau dua tom qab siv quinoa, Koj raug tsim txom los ntawm flatulence, tsau qhov grits ua ntej ua noj.
Yog tias koj yog neeg tsis noj nqaij, thiab hauv koj qhov kev noj haus quinoa yog cov qhua nquag, muab kev nyiam rau cov zaub mov siav, uas cov ntsiab lus ntawm phytic acid yuav txo qis. Ntxiv rau, ua kom koj cov zaub mov noj nrog zinc zaub mov, lossis zoo dua tsis tau, noj cov tshuaj zinc.
Yog tias koj tsis muaj teeb meem kev noj qab haus huv thiab tsis txhob hnov mob tsis zoo tom qab noj quinoa - tsuas yog yaug cov cereal lossis tsau nws rau ob peb teev ua ntej ua noj.

Oxalates hauv quinoa

Quinoa muaj oxalates, uas yog cov ntsev thiab esters ntawm oxalic acid.

Ib tus neeg muaj kev noj qab haus huv, noj 50 mg ntawm oxalic acid rau 100 g ntawm cov khoom, yuav tsis xav tias muaj qhov tsis zoo ntawm oxalates, tshwj xeeb tshaj yog vim tias ib feem ntawm lawv raug rhuav tshem los ntawm kev kho cua sov.

Qhov no tsis tuaj yeem hais txog cov neeg uas muaj mob raum, cholecystitis, pancreatitis, gout, mob caj dab. Oxalates cuam tshuam nrog kev nqus ntawm calcium, ua teeb meem rau pob qij txha thiab pab txhawb kev tsim cov pob zeb hauv lub raum thiab zais zis.

Yog li, nws yog qhov zoo dua rau cov neeg mob uas muaj keeb kwm ntawm cov kab mob no rau quinoa, los yog noj zaub mov tsis ntau tshaj 2 zaug hauv ib lub lim tiam, thiab feem ntau yog nyob ntawm cov kua zaub ntawm kua zaub.

Tsis tas li, kom txo qis ntawm oxalates hauv lub cev, nws pom zoo:

enrich koj cov zaub mov noj nrog cov zaub mov muaj calcium uas ua kom sib npaug ntawm oxalic acid thiab calcium,
haus tsawg kawg 2 - 2.5 liv dej nyob rau ib hnub, uas yuav pab tshem tawm cov oxalates nyob rau hauv cov zis, thiab cov kua txiv qaub yuav tsum ntxiv rau hauv dej kom txo qhov tsim ntawm sparingly soluble calcium ntsev,
tsis kam noj cov complexes nrog vitamin C, ib qho dhau heev ntawm uas ua rau kom muaj qib oxalic acid hauv lub cev.

Ua raws li cov lus qhia no, koj yuav txo tau qhov txaus ntshai ntawm pob zeb.

Gastroenterologists tsis pom zoo suav nrog quinoa hauv kev noj zaub mov rau exacerbation ntawm lub plab zom mov thiab lub plab peptic vim muaj cov ntsiab lus ntawm fiber ntau thiab protein hauv cov cereal, uas tuaj yeem ua rau mob plab ua paug.

Leej twg yuav tsum txwv kev siv quinoa?

Nrog rau ib tus neeg tsis kam mus rau quinoa, cov khoom no, yog lawm, yuav tsum tau tso tseg.

Nrog kev saib xyuas, quinoa yog qhia rau hauv kev noj haus ntawm cov poj niam cev xeeb tub thiab pub mis.

Yog li, hauv thawj ob ntu kev cev xeeb tub, cereals tuaj yeem noj 3 mus rau 4 zaug hauv ib lub lis piam, 100 txog 120 g. Tab sis nyob rau lub hlis thib peb, cov lej yuav tau ua kom tsawg li 50 - 70 g ib hnub, kom tsis txhob tsam plab thiab tsis hnov mob hauv plab vim muaj ntau cov ntsiab lus hauv quinoa fiber.

Thaum pub niam mis, cov kws kho mob menyuam yaus tau qhia kom tso quinoa tsawg kawg kom txog thaum tus menyuam muaj hli. Tom ntej no, koj tuaj yeem ua tib zoo qhia cov khoom noj zaub mov hauv koj cov zaub mov noj, saib qhov kev cuam tshuam ntawm tus menyuam. Maj mam, ib feem ntawm quinoa tuaj yeem tau nce ntxiv txog 100 - 120 g nyob rau ib hnub. Nws yog qhov zoo dua los siv cov khoom tsis ntau tshaj 3 zaug hauv ib lub lim tiam.

Yuav ua li cas ua kom lub quinoa zoo meej?

Quinoa muaj qhov nruab nrab tsis tau saj nrog lub txiv ntoo tint, yog li nws yog qhov zoo rau kev ua kua zaub, sab zaub mov thiab khoom qab zib.

Peb yuav xav txog qhov yooj yim daim ntawv qhia rau ua quinoa, uas koj tuaj yeem yoog raws koj qhov kev xav tau ua noj.

So cov cereal rau 12 teev.
Yaug kom huv si hauv qab dej txias 3-4 zaug (kom txog thaum cov dej ntshiab huv).
Ncuav 1 feem ntawm quinoa nrog 2 ntu dej, ntsev thiab xa mus rau qhov cub. Thaum xaiv cov thawv ntim rau ua quinoa, txiav txim siab tias cereal nce ntxiv thaum ua zaub mov noj li 4 txog 5 zaug.
Tom qab cov dej tau hau, txo qhov kub thiab ua noj lub grits li 15 rau 20 feeb (kom txog thaum tag nrho cov dej tau npau).
Sib tov cov quinoa tiav kom cov nplej tsis lo ua ke.
Quinoa porridge yog npaj txhij!

Koj tuaj yeem sib txawv cov saj ntawm cov zaub mov los ntawm kev ntxiv zaub ntsuab, cov txiv lws suav thiab cov txiv ntoo tshiab.

8. Quinoa muaj cov tshuaj tua kab mob ua kom yoog.

Hauv ib txoj kev tshawb nrhiav, cuaj zaub mov noj tau raug tshuaj xyuas rau cov kab mob ua kom kabmob (suav nrog quinoa).

Hauv quinoa, quercetin tau pom feem ntau ntawm txhua yam, uas tiv thaiv hlwb los ntawm kev puas tsuaj los ntawm cov dawb radicals.

Qhov no ua rau quinoa yog ib qho cuab yeej zoo rau kev tiv thaiv ntshav qab zib hom 2.

Cov neeg mob ntshav qab zib hom 1 tuaj yeem siv quinoa hauv lawv cov zaub mov noj, tab sis yuav tsum tau saib xyuas kom zoo.

Yog tias koj yuav siv quinoa cereal ua ntu zus, ces kev kuaj ntshav qab zib hauv ntshav yuav tsum tau ua tas li thiab tus kws kho mob yuav tsum kho cov koob tshuaj insulin (txo yog tias tsim nyog).

Yuav ua li cas siv quinoa grits

1. Ua ntej koj yuav tsum tau ntxuav nws hauv sieve (vim quinoa cereal tau me me heev).

2. Nws tuaj yeem tsau rau ob peb teev, nws yuav qab ntxiag rau saj.

3. Txhawm rau txhim kho cov txiv ntoo zoo ntawm cov zaub mov, nws tuaj yeem ua tiav rau hauv cov roj kib rau 5 feeb, nplawm tsis tu ncua.

4. Rau kev ua noj, hau 1 lub khob cij xyaw ua 2 khob dej.

Quinoa tsis yog brewed rau ntev - 15 feeb.

Thaum twg cereal tau siav, koj yuav xav tsis thoob: cov nplej ua kom pob tshab thiab ua npuag dawb txhaws ua kom pom tseeb.

5. Ua lub quinoa thiab ua cov sib txawv rau nws:

cov noob taub dag, dos thiab coriander,
ceev thiab txiv ntoo rau koj saj
txawv zaub stewed.

6. Ntxiv 2 dia ntawm quinoa cereal rau cov zaub lossis ntses kua zaub thaum ua noj.

7. Quinoa groats (lossis hmoov nplej) tuaj yeem muab ntxiv rau cov pastry rau cov ncuav qab zib lossis cov nqaij yob.

8. Kev siv cov lej Quinoa tuaj yeem ntxiv rau cov quav zaub thiab kaus poom.

Tam sim no koj paub tias quinoa cereal yog cov khoom noj muaj txiaj ntsig zoo.

Siv nws hauv cov khoom noj khoom haus koj tuaj yeem:

1) txo cov roj (cholesterol), Kuv xav tias qhov no zoo dua li siv tshuaj,

2) txo cov ntshav qab zib,

3) los pab kho mob leeg hlwb,

4) txo cov kev pheej hmoo ntawm kab mob plawv, rog, hom ntshav qab zib hom 2.

Tshawb, yuav thiab siv quinoa cereal.

Tshawb xyuas cov blog rau cov lus qhia tshiab thiab muaj txiaj ntsig zoo.

Cia koj cov zaub mov yog koj cov tshuaj.

Hmoov zoo thiab noj qab haus huv rau koj.

Galina Lushanova

Galina Lushanova muaj kev kawm qib siab dua (nws kawm tiav los ntawm NSU nrog kev paub txog cytology thiab noob caj noob ces), Ph.D. kawm kho mob hauv chaw muag tshuaj. Nws tau kawm txog kev paub txog kev noj zaub mov zoo thiab yog ib tus tswv cuab ntawm Lavxias Khoom noj khoom haus hauv zej zog. Nws tau ua blogging "Khoom Noj thiab Kev Noj Qab Haus Huv" txij li xyoo 2011. Organizer ntawm Russia thawj Lub Tsev Kawm Ntawv Online "Khoom Noj thiab Kev Noj Qab Haus Huv"

Sau npe yuav ua rau Blog Xov xwm

Thawj thawj zaug kuv hnov txog cov croup. Nws puas muaj lwm lub npe? Qee yam Kuv tsis tau ntsib xws li hauv khw. Kuv yuav nyiam sim.

Ua tsaug, nthuav heev! Kuv nyuam qhuav “tasted” quinua thiab tau pib ntxiv cov tais diav rau nws.

nyob qhov twg thiab yuav ua li cas kom tau txais cov cooj ci no? yeej xav sim (((((

Irina! Hmoov tsis zoo, Kuv tsis paub tias koj nyob lub nroog twg. Quinoa croup twb tau tshwm sim hauv Moscow. Kuv pom nws nyob rau ntawm ABC ntawm Saj khw hauv Simferopolsky Boulevard 24 thiab ntawm Shtayer khw ntawm Chertanovskaya chaw nres tsheb metro. Qhov zoo tshaj plaws txog nws yog tias nws txo qis ntshav qab zib thiab yog gluten dawb (haum rau cov neeg uas xav tau cov zaub mov tsis muaj gluten). Hom khaub noom no tau tshwm sim hauv lub khw muag khoom "Cov Txuj Ci Qhab." Los ntawm txoj kev, nws muaj qhov pheej yig heev.Yog koj nyob hauv lwm lub nroog, koj tuaj yeem xaj hauv lub khw no, lawv yuav xa rau koj.

Galina, nthuav heev! Thiab ntawm no kuv tam sim ntawd tab tom nrhiav rau qhov kev nthuav tshiab tshiab nyob hauv Is Taws Nem! Tatyana thiab Irina, Kuv pom nrhiav quinoa. Thiab kuv tseem yuav saib ABC ntawm Cov Neeg Muaj))) ua tsaug!

Zoya! Quinoa tuaj yeem yuav tom ntau lub khw online. Raws li koj cov ntawv txuas, quinoa 350 gr nqi 130 rubles, thiab hauv Khw Cov Khw hauv 500 Indian nqi 500 gr quinoa nqi 130 rubles. Lub khw Hmoob Spices kuj xa lossis nqa khoom rau koj lub tsev. Zoo thaum muaj kev xaiv.

Kuv yuav xinesmas quinoa ntawm no, nrog rau ntau lwm yam khoom siv muaj txiaj ntsig.Yog koj muaj lus nug txog kev siv qhov kev txiav txim, sau ntawv nrog kev zoo siab kom pab. Kev xa mus rau txhua lub nroog hauv Lavxias $ 6 rau cov pob uas muaj qhov hnyav tsis tshaj 1kg800gr, kev them nyiaj nrog daim npav yas vixaj lossis daim npav tswv. Muaj cov kev tshaj tawm thiab nws tawm qhov pheej yig. Tuaj rau peb pab pawg hauv kev sib txuas lus uas peb sib tham txog cov khoom noj muaj txiaj ntsig zoo thiab cov khoom siv hauv tsev muaj kev nyab xeeb rau tib neeg thiab ib puag ncig, zoo li tshuaj pleev ib ce, thiab lwm yam.

Anton! Siv cov ntaub ntawv no yog tias koj xav txo koj cov ntshav qab zib. Quinoa yuav pab koj.

siav zoo noj tau ntxim hlub heev kim

siav zoo heev thiab kim heev nyob rau hauv Ua Ixayees

Kev Ntseeg! Kuv pom zoo nrog koj. Tab sis no grain yog tsis tsim nyog ntau. Ua noj me ntsis thiab ntxiv rau zaub nyoos. Ntxiv ib tablespoon lossis 2 rau cov kua zaub ntses. Nws yuav muaj nws cov nyhuv.

Oh Vera! Koj muaj xaiv ntau cov zaub thiab txiv hmab txiv ntoo nyob rau hauv ua Ixayees. Thiab cov khoom noj muaj txiaj ntsig gluten, thaum tswj cov insulin hauv cov ntshav (thiab kuv pib lawv tib lub sijhawm) muaj ib qho zoo dua - noj tsawg dua thiab noj tsawg dua. Cov zaub mov muaj ntau yam sib txawv, ntau dua wholesome thiab pheej yig dua

Tau ntev npaum li cas koj tau noj cov nqaij nyug siab lossis lwm tus ...

Dab tsi yuav tsum noj rau cov kab mob autoimmune? Rau kuv ...

Txiv hmab txiv ntoo puas muaj kev phom sij rau kev noj qab haus huv? Kuv ib txwm hlub ...

Ci dej qab zib tuaj yeem txo cov kev pheej hmoo ntawm kev tuag ntxov. Koj ...

Txhawm rau txhim kho daim tawv nqaij thiab tshem tawm pob ntxau ntsej muag yuav pab ...

Kuv puas tuaj yeem haus tau dej nrog zaub mov? Yog li ...

Koj puas tau hnov txog gallbladder cleansing? Txog ...

Lub Tsib Hlis 9 - Hnub Muaj yeej. Cov hnub so zoo rau ...

Quinoa muaj cov rog rog thiab protein ntau

Quinoa, nyeg, muaj ntau dua lysine thiab isoleucine, uas ua rau nws ua tiav cov protein. Nws yog qhov tshwj xeeb zoo ib qho chaw ntawm lysine, uas ua lub luag haujlwm tseem ceeb hauv kev noj qab haus huv ntawm lub cev muaj zog, rov qab cov leeg thiab tuaj yeem txo kev ntxhov siab.

Ib khob ntawm quinoa muaj txog 24 grams protein piv rau 5 phaus hauv lub khob movthiab quinoa muaj 25 feem pua protein ntau dua li cov tshuaj ua kom zoo zoo. Tsis tas li ntawd, quinoa, tsis zoo li feem ntau cov cereals, yog qhov txiaj ntsig zoo ntawm cov rog rog.

Yuav luag 30 feem pua ntawm quinoa fatty acids uas yog los ntawm oleic acid, tib monounsaturated fatty acid pom nyob rau hauv cov roj txiv roj, thiab nws tau xav txo qis ntshav siab thiab muaj kev pheej hmoo ntawm mob plawv. Txog 5 feem pua ntawm quinoa fatty acids uas yog alpha-linolenic acid (ALA), nws yog ib qho tseem ceeb ntawm kev cog cov omega-3 acids. Nws tseem yuav tsum raug sau tseg tias hauv phau ntawv "Kev Ua Yeeb Yam Live" nws tau luam tawm:

"Feem ntau cov zaub mov plam lawv cov fatty acids zoo thaum oxidized, thaum lub cev hauv quinoa tuaj yeem tiv taus kev npau npau, simmering thiab muab cub".

Quinoa yog lub hauv paus muaj zog ntawm antioxidants

Quinoa muaj cov phytonutrients ntau, suav nrog cov tshuaj tiv thaiv antioxidant xws li ferulic, coumaric, hydroxybenzoic thiab vanillic acidsCov. Quinoa tseem muaj antioxidants quercetin thiab campferol nyob rau hauv xws li ntau raws li lawv muaj nyob hauv cov txiv ntoo, xws li txiv cranberries.

Quercetin yog tshuaj lom neeg, uas yog xav los tiv thaiv kev tso tawm histamine, uas ua rau cov zaub mov quercetin-nplua nuj "natural antihistamines." Quercetin, nyeg, tuaj yeem pab tua mob qog noj ntshav thiab txo qis kev mob tshwm sim, suav nrog kab mob plawv.Cov. Nws tseem tau pom tias antioxidant flavonoids txo txoj kev pheej hmoo ntawm kev tuag los ntawm kab mob plawv.

Ib yam ntxiv quinoa phenolic acids muaj cov yam ntxwv sau ua si, thiab kev tshawb fawb qhia tau tias kev siv niaj hnub ntawm quinoa tuaj yeem txo qhov mob hauv adipose cov nqaij thiab cov hnyuv nas. Hauv kev sib piv, feem ntau cov cereals feem ntau ua rau muaj mob hauv lub cev.

Quinoa tuaj yeem txhim kho kev mob plawv, txo cov ntshav qab zib

Quinoa muaj ntau cov as-ham uas muaj txiaj ntsig zoo rau lub siab, suav nrog cov rog rog monounsaturated. Hauv ib txoj kev tshawb nrhiav luam tawm hauv phau ntawv xov xwm EuropeanJournalofNutrition, quinoa tau txo qis triglycerides thiab rog dawb, uas qhia txog kev pheej hmoo tsawg dua ntawm kev mob plawv piv rau lwm cov zaub mov noj gluten.

Txoj kev tshawb fawb tseem qhia tau tias Quinoa muaj txiaj ntsig zoo rau ntshav qab zib thiab tej zaum tseem yuav pab txo qis ntshav qab zib.a. Kev tshawb fawb txog cov nas uas tau muab cov khoom noj uas muaj zaub ntau ntau hauv lub cev pom tias "cov noob quinoa tuaj yeem txo cov kev phom sij ntawm fructose rau ntawm lipid profile thiab qabzib."

Ib yam ntxiv hauv kev kawm txog 10 txwm ntawm Peruvian cereals, quinoa qhia tau ntau tshaj plaws cov kev ua haujlwm antioxidant, uas, raws li kev tshawb nrhiav, muaj txiaj ntsig zoo rau kev tiv thaiv kev mob ntshav qab zib hom 2 thiab ntshav siabCov. Thiab, raws li George Matelan Foundation sau tseg:

"Hais txog ntshav qab zib hom 2, quinoa muaj ntau dhau rau lwm yam zaub mov uas txo cov kev pheej hmoo ntawm tus kab mob no. Ib qho ntawm cov khoom tseem ceeb hauv qhov no yog cov khoom noj muaj fiber ntau thiab protein. Quinoa yog qhov zoo ntawm fiber ntau, yog ib qho tseem ceeb macronutrients, tsim nyog rau cov kev cai ib txwm ntawm cov ntshav qab zib.

Nws tseem muaj cov txiaj ntsig muaj protein zoo heev, txawm tias piv rau cov khoom noj muaj txiaj ntsig zoo. Kev siv cov protein fiber yog qhov ua ntej rau kev tswj cov ntshav qab zib.

Txij li thaum mob ntev, tsis muaj qhov tsis txaus yog qhov tseem ceeb hauv kev txhim kho cov ntshav qab zib hom 2, cov kab mob tiv thaiv ntau yam hauv quinoa tseem ua nws txoj hauv kev zoo tshaj plaws los txo cov ntshav qab zib. "

Quinoa Yuav Pab kom nce qib Kev Txais Xov Tooj Fiber

Quinoa yog qhov zoo ntawm cov protein, lawv cov ntsiab lus yog li 12 grams hauv ib khob. Raws li kev ua kom muaj fiber, nws pom zoo kom noj nws hauv ib qho li 20 mus rau 30 gram ntawm ib hnub, tab sis kuv ntseeg tias qhov koob tshuaj zoo tshaj yuav yog 32 grams hauv ib hnub. Hmoov tsis zoo, neeg feem coob tau tsuas yog ib nrab ntawm cov nyiaj no los yog tsawg dua, uas tuaj yeem tsim kev phom sij rau kev noj qab haus huv.

Hauv ib txoj kev tshawb nrhiav hauv tib neeg, hauvnoj cov fiber ntau, qhov kev pheej hmoo ntawm kev tuag rau ib qho laj thawj rau cuaj xyoo yog 25% qis dua li ntawm cov neeg noj cov fiber ntau tsis txaus.

Cov kev tshawb fawb dhau los kuj ib qho kev sib raug zoo tau pom ntawm tus nqi ntawm cov fiber ntau thiab lub plawv nresm, thiab txoj kev tshawb no qhia tau tias cov neeg uas noj cov zaub mov muaj protein ntau yuav muaj 40% tsawg dua ntawm kev mob plawv.

Hmoov tsis zoo, ntau tus neeg haus cov nplej ua txhua yam kom ua rau lawv cov zaub mov muaj fiber ntau. Txawm hais tias lawv tseeg muaj fiber ntau, yog tias koj raug kev txom nyem los ntawm insulin lossis leptin tsis kam, lawv yuav ua rau koj cov insulin thiab leptin ntau ntau, uas yog qhov tseem ceeb tshaj plaws rau feem ntau cov kab mob mus ntev.

Tsis tas li ntawd xwb, cov khoom siv txhuv feem ntau nyob ntawm kev ua lag luam yog cov khoom lag luam muaj ntau ntxiv, txuas ntxiv txo lawv cov nqi. Hloov chaw, noj zaub ntxiv, txiv ntoo thiab noob, xws li quinoa.

Ib qho txiaj ntsig ntxiv yog tias quinoa tuaj yeem ncua lub siab ntawm satiety. Ib txoj kev tshawb nrhiav pom tias cov neeg uas haus quinoa muaj kev noj haus ntau dua li cov neeg uas noj mov nplej lossis txhuv.

Zoo gluten dawb lwm txoj

Gluten (gluten), muaj protein nyob hauv cov txhuv xws li nplej, nplej, thiab txhuv, ua rau lub nruab zog tiv thaiv cov hnyuv hauv cov neeg mob celiac. Txawm li cas los xij, nyob nruab nrab ntawm 20 thiab 30 feem pua ntawm cov pej xeem kuj tseem yuav raug kev txom nyem los ntawm qhov tsis yog plab hnyuv txhaws gluten rhiab, thiab Dr. Alessio Fasano ntawm Massachusetts General Hospital tau lees tias yuav luag txhua tus ntawm peb muaj feem cuam tshuam mus rau ib qib lossis lwm qhov.

Qhov no yog vim hais tias peb txhua tus hauv txoj hnyuv tsim cov tshuaj hu ua zonulin uas yog cov tshuaj tiv thaiv rau gluten. Glutinous cov protein ntau hu ua prolamins tuaj yeem ua rau koj txoj hnyuv txhawm rau hauv lub cev, vim qhov kev txiav txim siab ntawm cov protein tsawg tuaj yeem nkag mus rau cov ntshav, uas tuaj yeem ua rau lub cev muaj zog tiv thaiv kab mob thiab ua rau mob, thiab pab txhawb kev txhim kho ntawm cov kab mob ntev.

Thaum gluten paub txog koj txoj hnyuv, nws ua rau ntau cov kab, thiab ntau cov kab mob hauv plab hnyuv thiab yav dhau los khaws cov protein, nrog rau casein thiab lwm cov mis muaj protein, tau txais kev nkag ncaj qha rau koj cov roj ntsha, yog li ntxiv kev txhawb koj lub cev. Gluten tuaj yeem cuam tshuam tsis zoo rau kev xav thiab hlwb.

Kev noj zaub mov zoo-quinoa yog qhov kev xaiv zoo rau qee yam zaub mov gluten tsis zoo xws li mov, pob kws, lossis hmoov nplej.Cov. Tsis tas li ntawd, thaum quinoa tau ntxiv rau cov khoom lag luam uas tsis pub gluten, cov ntsiab lus ntawm polyphenols hauv lawv tau nce ntau.

Gluten tseem ua rau koj txoj hnyuv txhawm rau hauv ntau, cia cov protein tsis ua haujlwm kom nkag mus rau koj cov hlab ntshav. Qhov no tom qab ntawd rhiab koj lub cev tiv thaiv kab mob thiab ua rau mob thiab ua rau lub cev tiv thaiv kab mob autoimmune, uas ua rau muaj kev txhim kho mob ntsws ntev.

Quinoa tuaj yeem noj tau kub lossis txias rau pluas tshais, noj su lossis noj hmo

Cov khoom noj muaj txiaj ntsig ntawm quinoa ua rau nws yog ib qho khoom muaj txiaj ntsig zoo rau koj kev noj qab haus huv, tshwj xeeb hauv kev sib piv nrog cereals, tab sis nws yooj yim thiab versatility ua nws kuj yooj yim. Quinoa lossis hmoov nplej los ntawm nws tau yooj yim yuav siv hauv cov zaub mov txawv tsis txhob siv cereals los sis cereal hmoov. Nws yog siav hauv tsawg dua 15 feeb thiab muaj lub txiv ntseej muag muag thiab muaj cov khov uas muaj qhov xwm yeem, uas mus nrog ntau yam qab qab, ob qho tib si kub thiab txias.

Sim ntxiv quinoa rau zaub nyoos, kua zaub lossis nqaij ci, noj zoo li porridge rau pluas tshais thiab ua zaub mov zoo rau sab hauvCov. Koj tuaj yeem nrhiav cov khaub noom quinoa.

Thiab feem ntau, coj tus cwj pwm txhua zaus koj yuav raug rub los ntawm cereals, hloov lawv nrog quinoa. Qhov no yog ib txoj hauv kev yooj yim rau kev ntxiv cov zaub mov zoo rau koj cov zaub mov noj, thaum zam kev muaj ntau yam kev phom sij cuam tshuam nrog kev noj zaub mov ntau dhau los ua luam tawm los ntawm econet.ru.

Yog koj muaj lus nug, nug kom tau.ntawm no

Koj puas nyiam tsab xov xwm? Tom qab ntawd pab txhawb nqa peb nias:

5. Muaj protein ntau, nplua nuj amino acid sib xyaw

Cov protein ntau yog tsim ntawm amino acids, cuaj qhov hu ua qhov tsis txaus ntseeg, tib neeg lub cev tsis tuaj yeem coj los ua ke, yog li nws yuav tsum tau nrog cov khoom noj ..

Yog tias cov protein muaj tag nrho cuaj yam tseem ceeb amino acids, nws yog hu ua tiav.

Qhov teeb meem yog tias ntau cov khoom noj cog ntoo tsis muaj cov amino acids tseem ceeb, xws li cov amino acids zoo li lysine.

Txawm li cas los xij, quinoa yog kev zam vim tias nws muaj cov nyiaj txaus ntawm txhua qhov tseem ceeb amino acids. Vim li no, quinoa yog qhov zoo tshaj ntawm cov protein, muaj cov protein ntau dua li feem ntau cov nplej (18).

8 gr. ua tiav cov protein ib khob (185 grams), quinoa yog qhov zoo ntawm cov protein rau cov neeg tsis noj nqaij, vegans, cov neeg yoo mov.

Yog li: quinoa muaj cov protein ntau dua piv rau lwm cov khoom noj cog, muaj tag nrho cov amino acids uas tsim nyog, txhua yam ua quinoa yog qhov zoo ntawm cov protein rau cov neeg tsis noj nqaij, vegans, cov neeg yoo mov.

6. Muaj qhov tsis muaj glycemic Performance index

Lub glycemic Performance index yog qhov taw qhia tias yuav ua li cas cov zaub mov sai ntxiv rau cov ntshav qab zib.

Noj cov zaub mov nrog lub siab glycemic Performance index tuaj yeem txhawb kev tshaib plab thiab pab txhawb kev rog (19).

Noj cov zaub mov uas muaj glycemic siab yog tseem cuam tshuam nrog ntau yam mob, xws li mob ntshav qab zib hom 2 thiab kab mob plawv (21).

Quinoa muaj qhov qis glycemic Performance index, uas yog 53.

Txawm li cas los xij, nco ntsoov tias quinoa muaj ntau cov carbohydrates thiab qhov no tsis yog qhov kev xaiv zoo tshaj plaws yog tias koj ua raws li cov zaub mov noj qis.

Yog li: Quinoa yog zaub mov glycemic tsis tshua muaj siab, tab sis thov nco ntsoov tias nws yog cov khoom lag luam uas muaj cov khoom noj khoom haus siab carbohydrate.

7. Ib qho txiaj ntsig zoo ntawm cov zaub mov tseem ceeb xws li magnesium thiab hlau.

Coob leej ntau tus lub cev tsis txaus hauv cov zaub mov tseem ceeb hauv lawv cov zaub mov noj.

Tshwj xeeb tshaj yog tsim nyog them sai sai rau ib tug lej ntawm cov zaub mov, cov no yog cov magnesium, potassium, zinc thiab hlau (hauv cov poj niam).

Quinoa yog qhov zoo ntawm cov no 4 cov zaub mov tseem ceeb. Yog li, piv txwv li, ib khob ntawm quinoa (185 grams) muab kwv yees 30% ntawm qhov pub nyiaj ib hnub.

Nws tseem yuav tsum tau yug hauv lub siab tias phytic acid muaj nyob hauv quinoa, uas tuaj yeem khi cov zaub mov no thiab txo lawv qhov nqus.

Txawm li cas los xij, soaking cereals ua ntej ua noj los yog noj sprouted nplej muaj peev xwm txo qis phytic acid cov ntsiab lus thiab ua kom cov zaub mov muaj ntau dua nyob rau hauv bioavailable.

Quinoa kuj tseem nplua nuj hauv oxalates, uas txo cov calcium uas nqus thiab tuaj yeem ua teeb meem rau qee tus neeg uas muaj kev mob hlwb hauv lub raum (25)

Yog li: Quinoa yog qhov zoo ntawm cov zaub mov, tab sis cov phytic acid uas muaj nyob hauv nws tuaj yeem txo lawv txoj kev nqus. Soaking los yog txau yuav pab ua kom cov zaub mov no ntau dua.

8. Muaj lub zoo ntsig txog cov metabolism.

Cov ntsiab lus siab ntawm cov as-ham zoo hauv lub tiaj ntses tau muaj txiaj ntsig zoo ntawm kev zom zaub mov.

Txog rau hnub tim, ob txoj kev tshawb fawb hauv tib neeg thiab hauv cov nas tau kawm txog cov nyhuv ntawm quinoa ntawm cov metabolism.

Ib txoj kev tshawb nrhiav tib neeg pom tias siv quinoa hloov cov zaub mov xws li khob cij gluten thiab nplej zom kom txo cov ntshav qab zib, insulin thiab triglycerides (26).

Cov kev tshawb fawb hauv cov nas tau qhia tias ntxiv quinoa rau kev noj haus kom ntau hauv fructose yuav luag txhua qhov ua rau tsis zoo ntawm fructose (27).

Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau los txiav txim siab kom tiav cov txiaj ntsig ntawm quinoa ntawm cov metabolism.

Yog li: ob txoj kev tshawb nrhiav hauv tib neeg thiab nas tau qhia tias quinoa tuaj yeem txhim kho metabolism los ntawm kev txo cov ntshav qab zib, insulin thiab triglycerides. Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau los nkag siab kom meej txog cov nyhuv ntawm quinoa ntawm cov metabolism.

9. Quinoa - Muaj Tshuaj Tshuaj Tshuaj Txhuam Phem Siab

Quinoa yog nplua nuj nyob hauv antioxidants. Cov no yog cov tshuaj uas neutralize radicals dawb thiab pab hauv kev sib ntaus tawm tsam kev laus thiab ntau yam kab mob.

Hauv ib txoj kev tshawb nrhiav txog qib antioxidant hauv tsib cov zaub mov ua qoob, peb pseudo-nplej, thiab ob lub noob qoob loo, quinoa tau pom tias muaj cov ntsiab lus antioxidant ntau tshaj plaws ntawm tag nrho kaum cov zaub mov (28).

Nws yuav tsum raug sau tseg tias kev tawg ntawm quinoa cov noob nce cov ntsiab lus ntawm cov tshuaj antioxidant hauv cov kab lis kev cai no.

Yog li: Quinoa yog tus cwj pwm los ntawm lub siab cov ntsiab lus ntawm antioxidants, qhov ntau npaum li cas ntxiv nrog rau kev tso tawm ntawm cov noob.

10. Cov txiaj ntsig ntawm cov npluag txiv mis ua rau poob phaus

Yuav kom poob ceeb thawj, koj yuav tsum tau noj tsawg dua calories kom koj hlawv.

Qee qhov khoom noj muaj txiaj ntsig ntawm cov zaub mov tuaj yeem ua rau poob phaus, los ntawm kev txhim kho cov metabolism lossis txo kev qab los noj mov.

Quinoa muaj ntau lub zog.

Nws muaj protein ntau, uas tuaj yeem ob qhov nce metabolism thiab txo qis kev qab los noj (30).

Qhov ntau ntawm cov fiber ntau pab tau txoj kev xav ntawm satiety, vim qhov koj tau haus tsawg tsawg calories nyob rau hauv dav dav (31).

Qhov tseeb tias quinoa muaj qes glycemic index yog lwm qhov tseem ceeb, txij li kev xaiv ntawm cov khoom lag luam zoo li no tau cuam tshuam nrog kev txo qis hauv calories noj (32).

Txawm hais tias tam sim no tsis muaj kev kawm tshawb xyuas cov txiaj ntsig ntawm quinoa ntawm lub cev qhov hnyav, nws zoo li kev xav tias nws tuaj yeem yog qhov muaj txiaj ntsig ntawm kev noj zaub mov zoo rau qhov ua kom poob phaus.

Yog li: quinoa yog cov khoom uas muaj cov ntsiab lus muaj protein thiab fiber ntau, tsis muaj glycemic Performance index. Tag nrho cov ntsuas no tau cuam tshuam nrog kev poob phaus thiab txhim kho cov ntsuas kev noj qab haus huv.

Qhov mob ntawm quinoa. Cov Yuav Tsum Tau Ua

Ib yam li quinoa khoom noj khoom haus yog contraindicated nyob rau hauv cov ntaub ntawv ntawm ib tug neeg intolerance. Txij li thaum quinoa muaj saponins - muaj tshuaj lom ntau lom, cov khoom noj ua rog yuav tsum tau qhia rau hauv cov zaub mov maj mam, kom tsis txhob siv ntau cov khoom no. Nws tsis pom zoo kom muab cov khoom no rau cov menyuam muaj 2 xyoos rov hauv. Cov neeg muaj lub raum thiab mob txeeb zig, kab mob pancreatic, nrog rau cov neeg uas muaj keeb kwm muaj kab mob xws li pancreatitis, cholecystitis, yuav tsum sab laj nrog lawv tus kws kho mob ua ntej qhia quinoa rau lawv kev noj haus. Nrog rau kev ceev faj yuav tsum tau siv thaum cev xeeb tub thiab lactation.

Yuav ua li cas ua noj porridge rau garnish yam tsis muaj kev iab

Nyob ntawm seb muaj quinoa, nws yog ib qho tseem ceeb heev kom yaug cov cereal nrog dej ua ntej ua noj kom thiaj li ua tiav cov kua saponins, uas nyob rau ntawm cov noob thiab muaj peev xwm muab kev iab kev noj rau cov zaub mov tiav.

Koj tuaj yeem yuav quinoa nyob rau ntau lub khw muag khoom noj, khw muag khoom noj khoom haus kho mob, khw muag khoom tshwj xeeb hauv online.

Kuv yuav cov organic quinoa cereal ntawm no. Lub cereal yog huv, loj thiab qab heev.

Cov organic keeb kwm ntawm cov khoom no tau lees paus los ntawm QAI, qhov tsis muaj GMOs kuj tseem paub tseeb.

Muaj pes tsawg leeg:
100% Organic Royal Dawb Quinoa, 100% Natural Royal Liab Quinoa, 100% Organic Royal Dub Quinoa

Quinoa tuaj yeem npaj txhij rau kev siv hauv tsuas yog 15-20 feeb.

Ncuav 2 khob dej (240 ml) rau hauv lub lauj kaub, muab tso rau ntawm hluav taws, cia cov dej npau, ntsev nrog dej.
Ncuav 1 khob ntawm ntxuav quinoa rau hauv dej (170g.), Tos kom txog thaum cov dej npau ib zaug ntxiv, txo cov cua sov kom nruab nrab.
Ua noj rau 15-20 feeb kom txog thaum cov dej yog nqus tag nrho rau hauv cov cereal.
Quinoa npaj txhij rau garnish.

Yog tias txhua yam ua tiav zoo, hau kev rau zaub mov yuav tsum muaj qhov muag muag, noj txiv ntoo thiab qab ntxiag.

Txhawm rau ua kom lub porridge tiav lawm, koj yuav tsum ua raws li txoj cai hauv qab no.

Ua ntej ua noj, yaug cov khoom plig los ntawm kev hloov cov dej ob peb zaug kom txog thaum nws pom tseeb.

Noj cooj ce yam tsis hau.

Muaj fiber ntau, cov zaub mov, tshuaj tiv thaiv antioxidant thiab cuaj yam tseem ceeb amino acids, ua rau quinoa yog ib qho zoo tshaj plaws thiab noj zaub mov zoo tshaj plaws hauv ntiaj chaw. Quinoa yog tam sim no ib qho ntawm feem superfoods nto moo thiab nrov.

Noj quinoa tuaj yeem ua rau koj cov piam thaj hauv ntshav, cov roj cholesterol thiab tseem pab koj qhov kev poob phaus.

Tsis tas li ntawd, lub quinoa gluten-free khoom yog heev six thiab incredibly yooj yim los npaj.