No ke aha maikaʻi ʻo Quinoa no ka maʻi diabetes?

Anter

• He aha ka quinoa kūikawā?
• Hiki iā quinoa ke kōkua iā ʻoe e hoʻokele i kāu kō kō?
• Pehea e hoʻomākaukau ai i ka quinoa?
• ʻO ka lawe lawe ʻana

ʻO Quinoa 101

ʻO Quinoa (i ʻōlelo ʻia ʻo KEEN-wah) i lilo i kaulana loa ma ʻAmelika Hui Pū ʻIa ma ke ʻano he hale hoʻoikaika kino. Hoʻohālikelike ʻia i nā hua palaoa ʻē aʻe, he nui aku kā quinoa:

• protein
• nā antioxidants
• nā minelala
• puluniu

ʻAʻohe gluten hoʻi. Hana kēia i kahi koho olakino maikaʻi no ka poʻe i maʻalahi i ka glutens i loaʻa i ka palaoa.

Hōʻike ʻia nā hōʻike e hiki i ka ʻai ʻana i ka quinoa ke kōkua aku i ka poʻe me ka maʻi kō e mālama i ko lākou mau kō kō a hiki ke pale aku i nā kūlana ʻē aʻe.

Hiki iā ʻoe ke ʻai i ka quinoa ma o lākou iho a i ʻole kuapo paha i ka quinoa i nā meaʻai e kāhea ana i nā hua ʻē aʻe.

He aha ka quinoa kūikawā?

ʻOiai he mea hou paha ia i nā supermarkets, ʻo ka quinoa kahi ʻāpana nui o ka papaʻai ʻAmelika Hema i mau makahiki. Ua hoʻi ia i ka Incas, nāna i kapa aku iā quinoa "ka makuahine o nā hua āpau." Ulu ia i ka mauna Andes a hiki ke ola i nā kūlana koʻikoʻi.

ʻOiai e ʻai ʻia e like me ka palaoa, he hua maoli ka quinoa. Aia ma mua o 120 mau ʻano. ʻO ka quinoa keʻokeʻo, ʻulaʻula, a ʻeleʻele ka mea makemake nui ʻia a kūʻai nui ʻia.

I loko o ʻekolu mau makahiki i hala aku nei i hoʻomaka ai nā mea noiʻi e ʻike i kāna mau pono olakino.

Ma muli o ke kiʻekiʻe o ka fiber a me ka protein, loaʻa iā ʻoe ka quinoa e piha hou no ka lōʻihi. Aia kekahi kumu e manaʻoʻiʻo ai hiki iā ia ke kōkua i ka hoʻohaʻahaʻa ʻana i kou makaʻi no ke koko kiʻekiʻe a me ke kiʻekiʻe o ke kōkō, ʻoiai e pono ana ka noiʻi hou aku.

Hiki iā quinoa ke kōkua iā ʻoe e hoʻokele i kāu kō kō?

ʻO ka ʻāpana o ka noho ʻana me ka maʻi kō ka mālama ʻana i kāu papaʻai e kōkua ai e kaohi i kāu kō kō. Pili nā meaʻai i kiʻekiʻe ma ka papa kuhikuhi glycemic me ke kumu o ke kō ʻana o ke kō.

Hoʻolālā pinepine nā papaʻai olakino olakino no ka poʻe me ka maʻi kō i ke koho ʻana i nā meaʻai i helu ʻia ma ke ana waena a haʻahaʻa i ka papa kuhikuhi glycemic. Kuhi ʻia kahi papa kuhikuhi glycemic o 55 a i ʻole ma lalo.

Loaʻa kahi papa kuhikuhi glycemic o Quinoa ma kahi o 53, ʻo ia hoʻi ʻaʻole ia e hoʻoulu i ke kō i ke kō kō. ʻO kēia no ka mea loaʻa ka fiber a me ka protein, nā mea ʻelua e hoʻolohi i ka hana digestion.

ʻAʻole loaʻa ka hapa nui o nā hua i nā amino acid a pau e pono ai e hana i kahi protein. Eia nō naʻe, loaʻa i ka quinoa nā amino acid pono a pau, e hoʻolilo ana ia i protein piha.

ʻOi aku ka nui o ka ʻike o ka ʻai dietary i ka quinoa ma mua o ka ʻike no nā hua ʻē aʻe. ʻO kēia ke kumu he mea maikaʻi loa ka quinoa no ka poʻe me ka maʻi diabetes, ʻoiai he mea nui ka fiber a me ka protein no ka mālama ʻana i ke kō kō.

He mea nui ka mālama ʻana i ka ʻai a pau o ka paʻakai i kaʻai no ka hoʻoponopono kō kō. Hoʻokahi kīʻaha (189 gram) o ka quinoa i kuke ʻia i loaʻa ma kahi o 40 gram o nā haʻalako.

Ua hōʻike ʻia kahi noiʻi i hōʻike ʻia i ka hiki no ka papaʻai o nā hua palaoa o Peruvian Andean, e like me ka quinoa, e kōkua ai i ka mālama ʻana i ke ʻano o ka maʻi diabetes 2 a me ke koko kiʻekiʻe e pili pū ana me ia.

Pehea e hoʻomākaukau ai i ka quinoa?

Paipai ka American Diabetes Association i ka ʻohi ʻana i nā hua me ka waiwai waiwai kiʻekiʻe loa no kāu lawelawe ʻana i ka waiʻopa. He koho maikaʻi ʻo Quinoa.

Pili paha kāu lawelawe ʻana i kēlā me kēia pule a pule paha inā e hoʻohana ana ʻoe i ke ʻano o ka pā, ka papa kuhikuhi glycemic, a i ʻole ka ʻōnaehana helu pālākiō a i ʻole ka gram e mālama i nā meaʻai. ʻO ka maʻamau, 1/3 kīʻaha o ka quinoa kuke i kuke ʻia ma ke ʻano he hoʻokahi carbohydrate e lawelawe ana, a ma kahi o 15 mau kolamu o ka momona. Inā ʻaʻole maopopo iā ʻoe pehea e komo ai ka quinoa i kāu papaʻai, hiki i ke kākāʻai ke kōkua.

E like me nā hua ʻē aʻe, hiki ke kūʻai ʻia i ka quinoa i loko o nā pahu i ʻūlū ʻia a i ʻole mai nā ipu nui. Ulu kūlohelohe ia me ka uhi ʻawaʻawa e hoʻonāwaliwali ai i nā mea make ʻO ka hapa nui o nā ʻano kūʻai aku i kūʻai ʻia i loko o nā hale kūʻai mea kūʻai mai ua prewash e kāpae i ka ʻono ʻawaʻawa. Hiki i kahi holoi wikiwiki ma ka home me ka wai anuanu a me kahi kānana ke wehe i kahi koena i koe.

Inā hiki iā ʻoe ke hana laiki, hiki iā ʻoe ke hoʻomākaukau i ka quinoa. Hoʻohui wale ia me ka wai, hoʻolapalapa, a ʻoni. E kali i 10 mau minuke no ka lilo ʻana i pua. Hiki iā ʻoe ke haʻi ua hana ʻia ke kaʻawale ke apo keʻokeʻo liʻiliʻi mai ka palaoa.

Hiki iā ʻoe ke hana iā ia i kahi mea kuke laiki, kahi ala wikiwiki a maʻalahi hoʻi e hoʻomākaukau i ka palaoa.

He ʻono iki ko Quinoa. Hiki ke hoʻoikaika ʻia kēia e ka hoʻomoʻa maloʻo ʻana iā ia ma mua o ka kuke ʻana. Ke kuke ʻana ia mea, hoʻāʻo e hoʻohui:

• nā huaʻai
• hua kukui
• mea kanu
• ʻāpana kau

Nui a hewahewa nā papa quinoa olakino e kū mai ka ʻai o ke kakahiaka a i nā papa nui. Pākuʻi ʻia kēia mau mea:

• nā pāʻina
• palaoa
• hoʻohuihui meaʻai māmā

ʻO ka lawe lawe ʻana

ʻO Quinoa kahi palaoa kahiko e loaʻa nei ka mahalo i ka papaʻai o kēia mau lā. He kiʻekiʻe ia i ka protein a me ka fiber, e hana ana i mea hoʻohui olakino i kāu papaʻai.

Hōʻike ka noiʻi e kōkua paha ia iā ʻoe e kaohi i kou kō kō a me ka kō. Loaʻa nā ʻōlelo kōkua he nui e hoʻohana ana i ka quinoa. Maikaʻi i kēlā me kēia manawa o ka lā, no laila e ʻoliʻoli ia i kēlā me kēia manawa āu e makemake ai!