Quinoa 101: Nā Mea Pono Nutr a me nā Pono Pono

Anter

• ʻIke kūpono
• Kālika
• Puluniu
• Pūmua
• Momona
• Nā wikamina a me nā minelala
• Nā mea kanu mea kanu ʻē aʻe
• Nā pono olakino o ka quinoa
• Nā pae kō kō haʻahaʻa
• Hiki ke kōkua i ka pohō kaumaha
• ʻAʻohe gluten-Quinoa
• Nā hopena maikaʻi ʻole
• ʻO Phytates
• ʻO Oxalates
• Ke laina lalo

ʻO Quinoa ka hua o kahi mea kanu i ʻike ʻepekema ʻia ʻO Chenopodium quinoa.

ʻOi aku ia i nā mea momona ma mua o ka nui o nā hua a kūʻai pinepine ʻia ma ke ʻano he "superfood" (1,).

ʻOiai quinoa (haʻi ʻia KEEN-wah) hoʻomākaukau a hoʻopau ʻia e like me ka palaoa cereal, hoʻokaʻawale ʻia ia me he pseudocereal, ʻoiai ʻaʻole e ulu i ka mauʻu e like me ka palaoa, nā ʻoka, a me ka laiki.

ʻO Quinoa kahi ʻano crunchy a me kahi ʻono nutty. ʻAʻohe gluten-ʻole a hiki ke leʻaleʻa ʻia e ka poʻe i maʻalahi i ka gluten a i ʻole ka palaoa.

Pālahalaha nā hua o Quinoa, ʻōwili, a melemele maʻamau, ʻoiai hiki ke ʻano o ke kala mai ka poni a i ka ʻeleʻele. Hiki ke ʻokoʻa kona ʻono mai ka ʻawaʻawa a i ka meaʻono ().

Hoʻomoʻa pinepine ʻia ia a hoʻohui ʻia i nā salakeke, hoʻohana ʻia e hoʻonui i nā sopa, a ʻai ʻia paha ma ke ʻaoʻao a i ʻole ka porridge ʻaina kakahiaka.

Hiki ke lūlū ʻia nā ʻanoʻano, lepo, a hoʻohana ʻia e like me ka palaoa a i ʻole popo ʻia e like me popcorn. ʻO Quinoa kahi meaʻai maikaʻi loa no nā pēpē (, 3).

Ua hoʻolaha ka United Nations i ka makahiki 2013 "The International Year of Quinoa" ma muli o ka hiki i nā ʻanoʻano ke kōkua i ka mālama ʻana i ka meaʻai ma ka honua holoʻokoʻa (4).

ʻOiai ʻo ka quinoa ʻenehana ʻaʻole ia he palaoa, noʻonoʻo mau ʻia ia me kahi meaʻai āpau.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i ka quinoa.

ʻIke kūpono

Loaʻa ka quinoa kuke i ka wai 71,6%, 21,3% mau paʻakai, 4.4% protein, a me ka 1,92% momona.

Hoʻokahi kīʻaha (185 gram) o ka quinoa moʻa i loaʻa nā 222 calories.

ʻO nā ʻike hānai no 3.5 auneke (100 gram) o ka quinoa moʻa ():

• Kalepona: 120
• Wai: 72%
• Pūmua: 4.4 gram
• Kālī: 21.3 gram
• Kōpaʻa: 0.9 gram
• Puluniu: 2.8 gram
• ʻO ka momona: 1.9 gram

Kālika

Hana nā Carbs i 21% o ka quinoa i kuke ʻia, e like me ka hua bale a me ka laiki.

Ma kahi o 83% o nā carbs i piko. Loaʻa ke koena i ka hapanui o ka fiber, a me kahi liʻiliʻi o nā kō (4%), e like me ka maltose, galactose, a me ribose (,).

He helu haʻahaʻa glycemic haʻahaʻa (GI) ʻo Quinoa he 53, ʻo ia hoʻi ʻaʻole ia e kumu i ka wikiwiki i ke kō kō (7).

ʻO ke GI kahi ana o ka piʻi wikiwiki o ke kō o ke kō ma hope o ka pāʻina ʻana. Pili nā meaʻai kiʻekiʻe-glycemic i ka momona a me nā ʻano maʻi (,).

Puluniu

ʻO ka quinoa kuke kahi kumu maikaʻi o ka fiber, ke kuʻi ʻana i ka laiki ʻeleʻele a me ka hua melemele (10).

Hana nā fiber i 10% o ke kaupaona maloʻo o ke quinoa i kuke ʻia, 80-90% o ia mau ʻino i hiki ʻole ke loli e like me cellulose (10).

Hoʻopili ʻia nā olonā ʻole me ka hoʻoliʻiliʻi diabetes (,,).

Hoʻohui, hiki ke hū ʻia kekahi o nā fiber i hiki ʻole ke hū ʻia i loko o kou ʻōpū e like me nā olonā hiki ke hoʻoheheʻe ʻia, e hānai ana i kāu bacteria aloha a hāpai i ke olakino holoʻokoʻa holoʻokoʻa.

Hāʻawi pū ʻo Quinoa i kekahi starch kūpaʻa, nāna e hānai i nā bacteria maikaʻi i loko o kou ʻōpū, e paipai ana i ka hoʻokumu ʻana i nā waikawa momona momona (SCFAs), e hoʻomaikaʻi i ke olakino ʻōpū, a ʻoki i kou makaʻi o ka maʻi (,).

Pūmua

ʻO nā amino acid ka paukū kūkulu o nā polokina, a ʻo nā protein nā paukū kūkulu o nā aʻa āpau i kou kino.

Manaʻo ʻia he mea nui kekahi mau amino acid, ʻoiai ʻaʻole hiki i kou kino ke hana iā lākou, e pono ai e loaʻa iā lākou mai kāu papaʻai.

Ma ke kaupaona maloʻo, hāʻawi ka quinoa i ka 16% protein, ʻoi aku ke kiʻekiʻe ma mua o ka nui o nā hua cereal, e like me ka bale, laiki, a me ka palaoa (3,,).

Kuhi ʻia ʻo Quinoa i kahi kumu protein piha, ʻo ia hoʻi ka mea e hāʻawi ai i ʻeiwa mau amino acid pono (,, 19).

Kūlana kiʻekiʻe loa ia i ka lysine amino acid, ka mea maʻa mau i nā mea kanu. Nui pū kekahi i ka methionine a me ka histidine, e hoʻolilo ana iā ia i kumu protein kumu hoʻokumu maikaʻi loa (1, 3).

Hoʻohālikelike ka maikaʻi o ka protein o ka quinoa i ka casein, ka protein kiʻekiʻe kiʻekiʻe i nā huahana waiū (3, 19, 20, 21,,).

ʻAʻohe ʻai gluten a Quinoa a no laila kūpono i nā poʻe kūpilikiʻi a maʻi paha i ka gluten.

Momona

Hāʻawi kahi 3.5-auneke (100-gram) o ka quinoa i kuke ʻia e pili ana i 2 mau momona o ka momona.

E like me nā hua ʻē aʻe, haku ʻia ka momona quinoa i ka acid acid palmitic, acid oleic, a me ka linoleic acid (21, 24, 25).

ʻO ka carbs i ka quinoa ka nui o ka starch, nā olonā insoluble, a me nā liʻiliʻi o ke kō a me ka starch kūpaʻa. Manaʻo ʻia kēia palaoa i protein āpau a hāʻawi i 2 mau momona o ka momona ma nā 3.5 auneke (100 gram).

Nā wikamina a me nā minelala

ʻO Quinoa kahi kumu maikaʻi o nā antioxidant a me nā minelala, e hāʻawi ana i ka nui o ka magnesium, ka hao, ka fiber, a me ka zinc ma mua o nā hua maʻamau (3, 26, 27).

Eia nā huaora a me nā minelala nui i quinoa:

• Manganese. Loaʻa i nā kālā kiʻekiʻe i nā kīʻaha holoʻokoʻa, pono kēia mineral trace no ka metabolism, ulu, a me ke kūkulu ʻana ().
• Pākuʻi. ʻIke pinepine ʻia i nā meaʻai waiwai protein, pono kēia mineral no ke olakino iwi a me ka mālama ʻana o nā kino like ʻole o ke kino.
• Keleawe. ʻO kahi mineral i nele pinepine i ka papaʻai Komohana, he mea nui ka keleawe no ke olakino puʻuwai ().
• Folate. ʻO kekahi o nā huaora B, pono ka folate i ka hana a ka pūnaewele a me ka ulu ʻana o ka ʻaʻa a manaʻo ʻia he mea nui no nā wahine hāpai (,).
• Mea hao. Hana kēia mineral mea nui i nā hana nui i loko o kou kino, e like me ka lawe ʻana i ka oxygen ma nā ʻulaʻula koko.
• Makanekiuma He mea nui no nā kaʻina hana he nui i kou kino, nele pinepine ka magnesium i ka papa komohana ().
• Kiniki He mea nui kēia mineral no ke olakino holoʻokoʻa a komo i nā hopena kemika i loko o kou kino ().

He kumuwaiwai maikaʻi ʻo Quinoa o kekahi mau minelala, e like me ka manganese, phosphorus, keleawe, folate, hao, magnesium, a me zinc.

Nā mea kanu mea kanu ʻē aʻe

He nui nā mea kanu o Quinoa i hāʻawi i kāna ʻono a me nā hopena olakino. Pākuʻi ʻia lākou:

• Saponin. Pale aku kēia mau mea kanu glycosides i nā ʻanoʻano o ka quinoa e kūʻē i nā mea kolo a me nā mea hoʻoweliweli ʻē aʻe. ʻAwaʻawa lākou a hoʻopau pinepine ʻia e ka pulu ʻana, holoi ʻana, a ʻoa ʻana paha ma mua o ka kuke ʻana (,).
• ʻO Quercetin. Hiki i kēia polyphenol antioxidant mana ke kōkua i ka pale ʻana i nā maʻi like ʻole, e like me ka maʻi puʻuwai, osteoporosis, a me kekahi ʻano o ka maʻi ʻaʻai (,,).
• Kaempferol. Hiki i kēia polyphenol antioxidant ke hōʻemi i kou makaʻu i nā maʻi maʻi mau, me ka maʻi ʻaʻai (,).
• Squalene. Hana kēia precursor o nā steroid i mea he antioxidant i kou kino ().
• ʻAikika Phytic. Hoʻoemi kēia antinutrient i ka lawe ʻana o nā minelala, e like me ka hao a me ka zinc. Hiki ke hoʻemi ʻia ka waikawa phytic e ka pulu ʻana a i ʻole sprouting quinoa ma mua o ka kuke ʻana ().
• ʻO Oxalates. Hiki iā lākou ke hoʻopaʻa me ka calcium, hoʻoliʻiliʻi i kāna lawe ʻana, a hoʻonui i ka makaʻu o ka hoʻokumu ʻana o ka pōhaku kōhaka i nā kānaka koʻikoʻi (43).

ʻOi aku ka waiwai o nā lāhui quinoa ʻawaʻawa ma mua o nā ʻano momona, akā he mau kumu maikaʻi ʻelua o nā antioxidant a me nā minelala.

Ua hoʻoholo kekahi noiʻi ua loaʻa i ka quinoa ka mea kiʻekiʻe loa o ka antioxidant o 10 mau cereal maʻamau, pseudocereals, a me nā legume ().

Ua ʻike ʻia ʻo Quinoa a me nā mea kanu e pili ana i nā kumu maikaʻi o nā flavonoid antioxidants ma mua o nā cranberry, i manaʻo ʻia he waiwai nui i nā flavonoids (45).

E noʻonoʻo e hoʻemi paha nā pae antioxidant me ka kuke ʻana (46,).

He kiʻekiʻe ʻo Quinoa i nā mea kanu he nui, ʻo ia hoʻi nā antioxidants. Hiki ke hoʻopau ʻia i kekahi o nā mea kanu i makemake ʻole ʻia e ka pulu ʻana, holoi ʻana, a ʻoa ʻana paha ma mua o ka kuke ʻana.

Nā pono olakino o ka quinoa

Nutritious a waiwai i loko o nā minelala a me nā mea kanu mea kanu, hiki i ka quinoa ke hoʻohui maikaʻi i kāu papaʻai.

Hōʻike kekahi mau ʻike e hoʻonui paha ka quinoa i kāu lawe ʻana i ka meaʻai āpau a kōkua i ka hōʻemi ʻana i ke kō a me nā triglycerides.

Nā pae kō kō haʻahaʻa

ʻAʻole hiki i ka poʻe me ka maʻi diabetes type 2 ke hoʻohana pono i ka insulin, ke kumu o ke kiʻekiʻe o ke kō a me nā pilikia like ʻole.

Hoʻopili ʻia nā carbs refined i kahi piʻi nui o ka maʻi diabetes type 2 a me nā maʻi puʻuwai, ʻoiai nā hua āpau e like me ka quinoa e pili pū me ka hoʻemi hoʻemi ((,,,).

Ua hōʻike ʻia kahi noiʻi i nā ʻiole ma ka papaʻai fructose kiʻekiʻe i ka hoʻohaʻahaʻa ʻana i ka quinoa i ke kōpaʻa ʻana o ke koko, nā triglyceride, a me ke kō kō, i pili pū ʻia me ka maʻi diabetes ʻelua ().

Hoʻohālikelike kahi noiʻi kanaka i nā hopena o ka quinoa me nā huahana palaoa gluten-ʻole.

Ua hoʻohaʻahaʻa ʻo Quinoa i nā triglycerides koko a me nā waikawa momona manuahi. Ua hoʻopili ʻia i nā pae kō kō i kahi kekelē ʻoi aku ka liʻiliʻi ma mua o ka pasta-gluten-free, ka berena gluten-ʻole, a me ka palaoa kuʻuna ().

Hiki ke kōkua i ka pohō kaumaha

He nui nā waiwai o Quinoa i lilo ia i meaʻai momona kaumaha.

ʻOi aku ka kiʻekiʻe o ka protein ma mua o nā meaʻai like, e like me ka laiki, nā kulina, a me ka palaoa holoʻokoʻa ().

Manaʻo ʻia ke kumuʻiʻo he kumu nui no ka pohō kaumaha, no ka mea hoʻonui ia i ka metabolism a me nā manaʻo o ka piha. I ka hana ʻana pēlā, kōkua paha ia i ka pale ʻana i ka momona a me nā maʻi e pili ana (,).

He mea nui nā olonā no ka pohō kaumaha, paipai ʻana i ka hōʻemi ʻana o ka loaʻa ʻana o ka kalori ma ka hoʻonui ʻana i nā manaʻo piha a hoʻomaikaʻi i ke olakino ʻōpū (,)

ʻOi aku ka kiʻekiʻe o Quinoa i ka fiber ma mua o ka nui o nā meaʻai āpau.

He haʻahaʻa ka waiwai GI o ka quinoa, a ua hōʻike ʻia nā meaʻai glycemic haʻahaʻa e pale ai i ka ʻai nui a hoʻoliʻiliʻi i ka pōloli (9,,).

ʻAʻohe gluten-Quinoa

Ma ke ʻano he glse-free pseudocereal, kūpono ka quinoa no ka poʻe intolerant a i ʻole aleremia i ka gluten, e like me nā maʻi celiac (3).

Hōʻike ka noiʻi i ka hoʻohana ʻana i ka quinoa i ka papaʻai gluten-ʻole, ma kahi o nā mea gluten-free maʻamau, hoʻonui nui i ka waiwai nutrient a me antioxidant o kāu papaʻai (, 61,).

Hoʻolālā maikaʻi nā huahana Quinoa a no laila he koho kūpono i ka palaoa, ma ke ʻano kumu a me nā huahana e like me ka berena a pasta paha ().

Hiki i ka Quinoa ke hōʻemi i ke kōpaʻa o ke koko, ke kō a me nā triglyceride. He launa hōʻemi kino, ʻaʻohe gluten, a ua hōʻike ʻia e hoʻonui i ka waiwai o ka momona a me ka antioxidant o nā papaʻai gluten-ʻole.

Nā hopena maikaʻi ʻole

ʻAe maikaʻi ʻia ʻo Quinoa me ka loaʻa ʻole o nā hopena i hōʻike ʻia.

ʻO Phytates

E like me ka nui o nā cereala a me nā hua, ʻo ka quinoa he mau fittates.

Hiki i kēia mau mea ke hoʻēmi i kāu lawe ʻana i nā minelala e like me ka hao a me ka zinc (3).

ʻO Oxalates

He lālā ʻo Quinoa o ka ʻO Chenopodiaceae ʻohana a pēlā kiʻekiʻe i nā oxalates. ʻO nā ʻano ʻē aʻe i ka ʻohana like ka spinach a me ka beetroot (43).

Hāʻawi paha kēia mau meaʻai i ka hoʻokumu ʻana i ka pōhaku hakuʻala i nā poʻe pilikino ().

Hiki ke hoʻemi ʻia kēia mau hopena e ka holoi ʻana a me ke kuʻu ʻana i ka quinoa ma mua o ka kuke ʻana.

ʻAno maikaʻi ʻia ʻo Quinoa akā loaʻa nā phytates a me nā oxalates. Hiki i kēia mau mea ke hōʻemi i kou lawe ʻana i nā minelala a hāʻawi i ka pōhaku hakuʻala i loko o kekahi kanaka.

Ke laina lalo

Hoʻopili ʻo Quinoa i nā mea momona hou aʻe ma mua o ka nui o nā hua ʻē aʻe a kiʻekiʻe loa i ka protein.

He momona ia i nā wikamina, nā minelala, a me nā mea kanu mea kanu, a me nā antioxidants.

Kūpono ʻole ʻo Quinoa i ka gluten, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kō kō, a kōkua i ka pohō kaumaha.

Inā makemake ʻoe e hoʻonui i ka ʻike momona o kāu papaʻai, ʻo ka hoʻololi ʻana i nā hua e like me ka laiki a i ʻole ka palaoa me ka quinoa he hoʻomaka maikaʻi paha ia.