ʻO Quinoa Red: Nutr, Mea Pono, a Pehea e kuke ai

Anter

• He aha ka quinoa ʻulaʻula?
• Nā mea pono pilikino quinoa ʻulaʻula
• Nā pono olakino o ka quinoa ʻulaʻula
• Rich i nā antioxidants
• Pale aku ai i ka maʻi puʻuwai
• Kiʻekiʻena fiber
• Nutrient-dense a me ka gluten-ʻole
• Pehea e hoʻohui ai i ka quinoa ʻulaʻula i kāu papaʻai
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻAi ʻia no nā makahiki he 5000 a ʻoi aku, ke piʻi mau nei ka quinoa i ke kaulana i kēia lā no ke ʻano maikaʻi o ka meaʻai.

ʻO ke kiʻekiʻe o ka puluniu, nā wikamina, nā minelala, a me nā antioxidant, he kumu maikaʻi loa ia o ka protein a me ka gluten-kūlohelohe.

ʻOiai, ʻoi aku ka quinoa ma mua o ka momona wale nō. Hele mai ia i nā ʻano kala like ʻole, kēlā me kēia me ka ʻokoʻa maalea i ka ʻono, ʻano, a me ka meaʻai.

Hiki i ka quinoa ʻulaʻula, ke hoʻohui i kahi pop o ke kala i kāu mau ipu.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau e pono ai e ʻike e pili ana i ka quinoa ʻulaʻula, e like me kāna meaʻai, nā pono, a me nā hoʻohana ʻana i ka culinary.

He aha ka quinoa ʻulaʻula?

Mai ka mea kanu pua mai ka quinoa ʻula ʻO Chenopodium quinoa, ka mea maoli i ʻAmelika Hema.

Ua kapa ʻia ʻo Inca Red, ʻo ia ke koho a nā koa Inca, i manaʻoʻiʻo ua hāʻawi ka ʻulaʻula iā lākou i ka ikaika i ka wā o ke kaua.

Kūleʻa ʻole, nā hua quinoa ʻulaʻula i pālahalaha, ʻōlapa, a crunchy.

Ke kuke, puʻupuʻu lākou, hana i nā ʻāpana liʻiliʻi e like me ke ʻano o ka couscous, a lawe i kahi ʻano fluffy-chewy paha.

ʻOiai i wehewehe ʻia he ʻulaʻula, hiki i kēia mau hua ke loaʻa i kekahi manawa i kahi kala viole ().

ʻOiai i manaʻo ʻia he palaoa holoʻokoʻa ma muli o kāna ʻike ponoola, ua hoʻokaʻawale ʻia ka quinoa ma ke ʻano he pseudocereal, no ka mea ʻaʻole ulu i ka mauʻu, e like me ka palaoa, nā ʻoka, a me ka bale.

Eia nō naʻe, hoʻomākaukau a ʻai ʻia e like me ke ʻano o nā hua cereal.

ʻO ka quinoa ʻulaʻula he gluten-kūlohelohe hoʻi ia, e hana ana i kahi koho maikaʻi no ka poʻe me ka maʻi celiac a i ʻole ka ʻike gluten.

ʻO ke ʻano he pseudocereal, ʻulaʻula maoli ka quinoa ʻulaʻula akā ke loaʻa nei nā pōmaikaʻi kūpono o kahi palaoa holoʻokoʻa. Ke kuke, ulu ʻo ia a ʻano momona kona ʻano.

Nā mea pono pilikino quinoa ʻulaʻula

Nui ka hua o kēia ʻano kūpuna i ka fiber, protein, a me nā mea nui a me nā minelala nui.

ʻO ka mea kikoʻī, he kumu maikaʻi ia o ka manganese, keleawe, phosphorus, a me ka magnesium.

Hāʻawi kahi kīʻaha (185 gram) o ka quinoa ʻulaʻula i kuke ʻia ():

• Kalepona: 222
• Kumuʻiʻo: 8 gram
• Kāpena: 40 gram
• Puluniu: 5 gram
• Kō: 2 gram
• Momona: 4 gram
• Manganese: 51% o ka Daily Value (DV)
• Keleawe: 40% o ka DV
• Phosphorous: 40% o ka DV
• Makanekiuma: 28% o ka DV
• Folate: 19% o ka DV
• Kiniki: 18% o ka DV
• Hao: 15% o ka DV

Hāʻawi ka nui o ka lawelawe ma mua o 10% o ka DV no ka thiamine, riboflavin, a me ka wikamina B6, pono ia mau mea āpau no ka hana lolo pono a me ka metabolism ().

ʻOi aku, ʻoi aku ka kiʻekiʻe o ka quinoa i ka protein ma mua o nā hua cereal ʻē aʻe, e like me ka palaoa, laiki, a me ka palaoa (5).

I ka ʻoiaʻiʻo, ʻo ia kekahi o nā meaʻai mea kanu i loaʻa i nā amino acid pono ʻeiwa āpau, e like me ka lysine, ka hapa nui o nā hua ʻole i nele. No laila, manaʻo ʻia ka quinoa ʻulaʻula i kahi protein piha (, 5,).

Hoʻohālikelike ʻia me nā kala ʻē aʻe o kēia hua, aia ka quinoa ʻulaʻula i ka helu like o nā calorie a me ka nui o nā momona, protein, carbs, a me micronutrients. He aha ka mea e hoʻokaʻawale ai i kāna ʻano o nā mea kanu mea kanu.

ʻO ka kikoʻī, loaʻa i ka quinoa ʻulaʻula nā betalain, nona nā waiwai antioxidant a kuleana no ka hāʻawi ʻana i kēia ʻano i kona kala kau inoa ().

Kuhi ʻia ka quinoa ʻulaʻula i kahi protein piha, no ka mea hāʻawi ia i nā waikawa amino pono ʻeiwa āpau. ʻO ia kahi kumu maikaʻi o ka fiber, nā antioxidants, a me nā minela he nui.

Nā pono olakino o ka quinoa ʻulaʻula

ʻAʻole nānā ka noiʻi o kēia manawa i nā pono olakino o ka quinoa ʻulaʻula. Eia nō naʻe, ua loiloi nā ʻano noiʻi like ʻole i nā pono o kāna mau pono, a me ka quinoa i ka laulā.

Rich i nā antioxidants

Nānā ʻole i ke kala, kumu maikaʻi ka quinoa o nā antioxidant, nā mea e pale a hoʻoliʻiliʻi paha i ka hōʻino ʻana i kāu mau hunaola i hoʻokumu ʻia e nā radical manuahi.

I kahi noiʻi e pili ana i nā waiwai antioxidant o nā kala ʻehā o ka quinoa - keʻokeʻo, melemele, ʻulaʻula-ʻulaʻula, a me ka quinoa ʻulaʻula ʻulaʻula i loaʻa ka ʻoihana kiʻekiʻe loa antioxidant ().

He waiwai nui ia i nā flavonoids, ʻo ia nā mea kanu me nā lāʻau antioxidant, anti-inflammatory, a me nā anticancer ().

I ka ʻoiaʻiʻo, ua nānā ʻia kahi noiʻi ua kuke ʻia ka quinoa ʻulaʻula i nā kiʻekiʻe kiʻekiʻe o ka nui o nā polyphenols, flavonoids, a me nā hana antioxidant āpau ma mua o ka quinoa melemele kuke (8).

Nui ke kiʻekiʻe o ka quinoa ʻulaʻula i loko o ʻelua mau ʻano flavonoid ():

• Kaempferol. Hiki i kēia antioxidant ke hōʻemi i kou makaʻi i nā maʻi maʻi mau, e like me ka maʻi puʻuwai a me kekahi mau maʻi ʻaʻai (,).
• ʻO Quercetin. Hiki i kēia antioxidant ke pale aku i nā kūlana he nui, e like me ka maʻi o Parkinson, nā maʻi puʻuwai, osteoporosis, a me kekahi ʻano maʻi ʻaʻai (11,,).

Hoʻohui ʻia, loaʻa i ka quinoa ʻulaʻula nā pigment mea kanu me nā waiwai antioxidant, e like me betaxanthins (melemele) a me betacyanins (violet), he ʻano betalains kekahi (14).

Ua hōʻike ʻia ʻo Betalains e hāʻawi i nā hopena antioxidant ikaika i nā hoʻokolohua Tube-tube, ka pale ʻana iā DNA e pili ana i ka hōʻino oxidative a me ka hāʻawi ʻana i nā pono anticancer (, 14).

Eia naʻe, pono nā noiʻi kanaka e hōʻoia i kēia mau hopena.

Pale aku ai i ka maʻi puʻuwai

Hiki paha i nā betalain i ka quinoa ʻulaʻula ke hana i ka olakino puʻuwai.

I hoʻokahi aʻo i loko o nāʻiole me ka maʻi kō, e ʻai ana 91 a me 182 gram o ka betalain extract no ka paona (200 a 400 gram per kg) o ke kaumaha o ke kino i hōʻemi loa i nā triglycerides, a me ka LDL (ʻino) kolesterol, ʻoiai e hāpai ana iā HDL (maikaʻi) kolesterol (14).

ʻOiai nā haʻawina e pili ana i nā beetroots, kiʻekiʻe pū i nā betalains, hōʻike i nā hopena like, ʻaʻole i noiʻi ʻia kēia mau hopena i nā kānaka ().

Hiki paha i ka quinoa ʻulaʻula ke hoʻopōmaikaʻi i ke olakino puʻuwai no ka mea ua manaʻo ʻia he palaoa holoʻokoʻa.

Hoʻohui nā noiʻi lehulehu he lehulehu i ka ʻai ʻana i ka palaoa me ka hoʻemi ʻia o ka maʻi puʻuwai, maʻi ʻaʻai, momona, a me ka make mai nā kumu āpau.,,,).

Kiʻekiʻena fiber

ʻO ka quinoa ʻulaʻula he kiʻekiʻe i ka fiber, me hoʻokahi kīʻaha wale nō (185 gram) o nā hua i kuke ʻia e hāʻawi ana iā 24% o ka DV.

Hoʻohui ʻia nā papaʻai kiʻekiʻe i ka fiber i ka hoʻemi ʻia o ka maʻi puʻuwai, nā ʻano maʻi ʻaʻai, ʻano diabetes he 2, momona, a me ka make mai nā kumu āpau (,,).

Loaʻa i ka quinoa ʻulaʻula nā fiber insoluble a me nā mea hiki ʻole ke hoʻoheheʻe ʻia, nā mea ʻelua e hāʻawi nei i nā pono kū hoʻokahi.

Hoʻomaʻemaʻe ka fiber soluble i ka wai a lilo i gel-like i ka wā digestion. ʻO ka hopena, hoʻonui paha ia i nā manaʻo o ka piha. Hiki iā ia ke hoʻomaikaʻi i ke olakino puʻuwai ma ka hoʻohaʻahaʻa ʻana i ka nui a me ka LDL (ʻino) pae kolesterol (,).

ʻOiai ʻoi aku ka nui o ka nānā ʻana o ka fiber soluble, he mea nui ka pulupulu hiki ʻole ke kōkua ʻia e mālama i ke olakino ʻōpū maikaʻi a hana i ka hana i ka pale ʻana i ka maʻi diabetes 2 ().

I ka ʻoiaʻiʻo, ua ʻike ʻia kahi loiloi e pili ana nā papaʻai kiʻekiʻe i nā fiber insoluble me ka hoʻoliʻiliʻi nui o ka maʻi diabetes type 2 ().

Nutrient-dense a me ka gluten-ʻole

Ma ke ʻano he pseudocereal, ʻaʻohe gluten o ka quinoa ʻulaʻula, i ʻike pinepine ʻia i nā hua palaoa e like me ka palaoa, ka rai, a me ka palaoa.

No laila, he koho maikaʻi loa ia no ka poʻe me ka maʻi celiac a i ʻole intolerance gluten.

ʻOiai pono ka hōʻalo ʻana i ka gluten no kekahi mau kānaka, hōʻike nā loiloi loihi no ka mālama ʻana i ka ʻai gluten me ka lawa ʻole o ka fiber a me kekahi mau huaora a me nā minelala, e like me folate, zinc, magnesium, a me keleawe (,).

Hāʻawi ʻia ka quinoa kahi kumu maikaʻi o ka fiber a me kēia mau minelala, ke hoʻohui nei i kāu papaʻai hiki ke hoʻomaikaʻi maikaʻi i kāu loaʻa ʻana o ka momona inā ʻoe e hāhai i kahi papaʻai gluten ().

Hoʻohui ʻia, hōʻike nā noiʻi e hiki i kahi papaʻai gluten-wā lōʻihi ke hāpai i kou makaʻi o ka maʻi puʻuwai ma muli o ka hoʻonui ʻana i nā triglycerides, a me ka heluna a me ka LDL (ʻino) kolesterol (,).

Eia nō naʻe, ua hoʻopaʻa ʻia kahi noiʻi ma 110,017 mākua i ka ʻai ʻole ʻana o ka gluten i lawa i nā hua holoʻokoʻa i pili ʻole me ka hoʻonui ʻana o ka maʻi puʻuwai ().

ʻOi aku ka kiʻekiʻe o ka quinoa ʻulaʻula i nā antioxidant ma mua o nā ʻano like ʻole o ka quinoa. He kiʻekiʻe hoʻi ia i ka fiber, hiki ke pale aku i nā maʻi puʻuwai, a hiki ke hoʻomaikaʻi i ka maikaʻi o ka momona o ka papaʻai gluten-ʻole.

Pehea e hoʻohui ai i ka quinoa ʻulaʻula i kāu papaʻai

ʻOi aku ka ikaika o ka quinoa ʻulaʻula, momona i hoʻohālikelike ʻia me nā ʻano keʻokeʻo maʻamau. Hiki iā ia ke lawe i kekahi mau minuke lōʻihi e kuke a hopena i kahi ʻano puʻuwai, chewier.

Ma muli o ka paʻa o kona ʻano ma mua o ka quinoa keʻokeʻo, he koho maikaʻi ia no nā salakeke palaoa.

Nā ala ʻē aʻe e hoʻohui i ka quinoa ʻulaʻula i kāu papaʻai:

• e hoʻohana ana ma kahi o ka laiki i ka pilaf
• e kiola iā ia me nā lau lau a me ka maple vinaigrette no kahi ʻaoʻao ʻaoʻao
• ke hana nei i ka pākaina kakahiaka i ka hoʻomoʻa ʻana iā ia i ka waiū a me ke kinamona
• e hoʻonui ana iā ia i nā casseroles ma kahi o ka laiki
• e pīpī iā ia i nā saladi no ke ʻano keu a me ka protein

E like me nā ʻano quinoa ʻē aʻe, e hoʻomaʻemaʻe i ka quinoa ʻulaʻula ma mua o ka hoʻohana ʻia ʻana e kāpae i ka uhi ʻawaʻawa o waho, ʻo ka saponins () kekahi.

Hoʻohui ʻia, hiki i ka holoi ʻana ke kōkua i ka hoʻēmi ʻana i nā mea kanu i kapa ʻia nā phytates a me nā oxalates. Hiki i kēia mau mea ke hoʻopaʻa i kekahi mau minelala, e paʻakikī ana i kou kino e omo iā lākou (,).

Hoʻomākaukau like ka quinoa ʻula e like me nā ʻano ʻē aʻe. E hoʻomoʻa wale iā ia i loko o ka wai i ka lakio 2: 1 e ka leo, me 2 mau kīʻaha (473 ml) o ka wai no kēlā me kēia kīʻaha (170 gram) o ka quinoa maka.

ʻOi aku ka puʻuwai a me ka nuttier o ka quinoa ʻulaʻula ma mua o ka ʻano keʻokeʻo. E like me nā ʻano quinoa ʻē aʻe, laulā ia a hiki ke hoʻololi ʻia i loko no nā ʻano kīʻaha ʻē aʻe i kāu punahele punahele.

Ke laina lalo

Nui ka waiwai o ka quinoa ʻulaʻula i ka protein, fiber, a me nā mea nui a me nā minelala nui.

Hoʻohui, ʻoi aku ka kiʻekiʻe ma nā antioxidants ma mua o nā ʻano like ʻole o ka quinoa, kahi e pōmaikaʻi ai ke olakino puʻuwai.

Ma ke ʻano he pseudocereal gluten-ʻole, hoʻomaikaʻi paha ia i ka maikaʻi o ka momona momona o ka papaʻai gluten-ʻole.

Eia nō naʻe, ʻaʻole pono ʻoe e lilo i gluten-manuahi e leʻaleʻa i kona kala ʻulaʻula ikaika, ʻano momona, a me ka ʻono nutty.

Inā makemake ʻoe e hoʻohui i nā ʻano like ʻole a me ka pop o ke kala i kāu pāʻina aʻe, hiki iā ʻoe ke kūʻai i ka quinoa ʻulaʻula i kahi a i ʻole pūnaewele.