Quinoa 101: Gaskiyar Abinci da Fa'idodin Kiwan lafiya

Wadatacce

• Gaskiyar abinci mai gina jiki
• Carbs
• Fiber
• Furotin
• Kitse
• Vitamin da ma'adanai
• Sauran mahadi
• Amfanin lafiyar quinoa
• Levelsananan matakan jini
• Zai iya taimakawa asarar nauyi
• Quinoa ba shi da kyauta
• Abubuwa masu illa
• Phytates
• Oxalates
• Layin kasa

Quinoa shine irin shuka wanda aka sani a kimiyance Chenopodium quinoa.

Ya fi girma a cikin abinci mai gina jiki fiye da yawancin hatsi kuma galibi ana tallata shi azaman "abincin abinci" (1,).

Kodayake quinoa (lafazi KEEN-wah) an shirya kuma an cinye kamar hatsin hatsi, an kasafta shi kamar na ƙarya, saboda baya girma akan ciyawa kamar alkama, hatsi, da shinkafa.

Quinoa yana da laushi mai laushi da ƙanshi mai ƙanshi. Hakanan ba shi da alkama kuma saboda haka ana iya jin daɗin mutanen da ke kula da alkama ko alkama.

'Ya'yan Quinoa suna da faɗi, masu ɗumi, kuma galibi kodadde rawaya, kodayake launi na iya zuwa daga ruwan hoda zuwa baƙi. Dandanonta zai iya bambanta daga daci zuwa mai dadi ().

Yawanci ana dafa shi kuma a saka shi a cikin salati, wanda ake amfani da shi wajen girka miya, ko a ci a matsayin cin abinci na gefe ko kuma abincin karin kumallo.

Hakanan za'a iya yin 'yabanya, a nika, sannan ayi amfani da shi azaman gari ko kuma bayyana kamar popcorn. Quinoa kyakkyawan abinci ne ga jarirai (, 3).

Majalisar Dinkin Duniya ta ayyana shekara ta 2013 "Shekarar Duniya ta Quinoa" saboda irin kwayar 'damar bayar da gudummawa ga wadatar abinci a duniya (4).

Kodayake quinoa a zahiri ba hatsi bane, har yanzu ana ɗaukarsa abinci ne mai hatsi.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da quinoa.

Gaskiyar abinci mai gina jiki

Quinoa da aka dafa shine ya kunshi ruwa 71.6%, 21.3% na carbohydrates, furotin 4.4%, da mai 1.92%.

Kofi daya (gram 185) na dafafin quinoa yana dauke da adadin kuzari 222.

Gaskiyar abinci mai gina jiki don oza 3.5 (gram 100) na quinoa da aka dafa sune ():

• Calories: 120
• Ruwa: 72%
• Protein: gram 4.4
• Carbs: gram 21.3
• Sugar: 0.9 grams
• Fiber: gram 2.8
• Fat: 1.9 grams

Carbs

Carbs sune 21% na quinoa da aka dafa, wanda yake daidai da sha'ir da shinkafa.

Kimanin kashi 83% na carbi sitaciyoyi ne. Sauran sun hada da mafi yawan zare, kazalika da karamin suga (4%), kamar su maltose, galactose, da ribose (,).

Quinoa yana da ƙimar ƙananan glycemic index (GI) na 53, wanda ke nufin cewa bazai haifar da saurin jini cikin jini ba (7).

GI shine ma'aunin yadda saurin sukarin jini yake tashi bayan cin abinci. Abubuwan haɗin glycemic suna da alaƙa da kiba da cututtuka daban-daban (,).

Fiber

Quinoa da aka dafa shine kyakkyawan tushen fiber, yana duka duka shinkafar launin ruwan kasa da masarar rawaya (10).

Fibers sune kashi 10% na busassun nauyin quinoa da aka dafa, kashi 80 zuwa 90% wadanda ba su narkewa kamar zaren sillulose (10).

Filaye marasa narkewa sun haɗu da rage haɗarin ciwon sukari (,,).

Ari da haka, wasu daga cikin zaren da ba za a iya narkewa ba na iya narkewa a cikin hanjinku kamar zaren narkewa, ciyar da ƙwayoyin cuta na abokantaka da inganta ƙoshin lafiya gabaɗaya,,

Quinoa yana samar da sitaci mai tsayayyar jiki, wanda ke ciyar da ƙwayoyin cuta masu amfani a cikin hanjinku, yana inganta samuwar gajerun ƙwayoyin mai (SCFAs), inganta lafiyar hanji, da yanke haɗarin cutar ku,,

Furotin

Amino acid sune tubalin ginin sunadarai, kuma sunadaran sune tubalin ginin dukkan kyallen takarda a jikinku.

Wasu amino acid ana daukar su da mahimmanci, tunda jikin ku ba zai iya samar da su ba, hakan yasa ya zama dole a same su daga abincin ku.

Ta nauyi mai nauyi, quinoa yana samar da furotin 16%, wanda ya fi yawancin hatsi, kamar sha'ir, shinkafa, da masara (3,,).

Quinoa ana ɗauke dashi cikakken tushen furotin, wanda ke nufin cewa yana samar da dukkanin amino acid guda tara masu muhimmanci (,, 19).

Yana da ƙima sosai a cikin amino acid lysine, wanda yawanci bashi da shuke-shuke. Hakanan yana da wadatar methionine da histidine, yana mai da shi kyakkyawar tushen furotin mai tushe (1,, 3).

Ingantaccen furotin na quinoa yayi daidai da casein, furotin mai inganci a cikin kayayyakin kiwo (3, 19, 20, 21,,).

Quinoa ba shi da alkama don haka ya dace da mutanen da ke da lahani ko rashin lafiyan cin abincin.

Kitse

Hanya ta 3.5 (gram 100) na quinoa da aka dafa tana ba da kusan gram 2 na mai.

Kama da sauran hatsi, kitse na quinoa yawanci an haɗa shi ne da dabino, acid oleic, da acid linoleic (21, 24, 25).

Carbs a cikin quinoa sun kunshi galibi sitaci, filoli marasa narkewa, da ƙaramin sukari da sitaci mai tsayayya. Wannan hatsi ana ɗaukar shi cikakken furotin kuma yana bayar da gram 2 na mai a cikin oza 3.5 (gram 100).

Vitamin da ma'adanai

Quinoa shine kyakkyawan tushen antioxidants da ma'adinai, yana samar da ƙarin magnesium, ƙarfe, fiber, da zinc fiye da hatsi da yawa (3, 26, 27).

Anan akwai manyan bitamin da ma'adanai a cikin quinoa:

• Manganisanci An samo shi da yawa a cikin hatsi gabaɗaya, wannan ma'adinan da aka gano yana da mahimmanci don haɓaka, girma, da haɓaka ().
• Phosphorus. Sau da yawa ana samunsa a cikin abinci mai wadataccen furotin, wannan ma'adinan yana da mahimmanci don lafiyar ƙashi da kiyaye ƙwayoyin jiki daban-daban ().
• Tagulla. Ma'adinai wanda ba shi da yawa a cikin abincin Yammacin Turai, jan ƙarfe na da mahimmanci ga lafiyar zuciya ().
• Folate. Ofaya daga cikin bitamin B, folate yana da mahimmanci don aikin kwayar halitta da haɓakar nama kuma yana da mahimmanci mahimmanci ga mata masu ciki (,).
• Ironarfe. Wannan mahimmin ma'adanin yana aiwatar da ayyuka masu mahimmanci a jikin ku, kamar jigilar oxygen cikin ƙwayoyin jinin jini.
• Magnesium. Yana da mahimmanci ga matakai da yawa a cikin jikin ku, magnesium galibi ba shi da ƙarancin abincin yamma ().
• Tutiya. Wannan ma'adinan yana da mahimmanci ga lafiyar gaba daya kuma yana shiga cikin halayen kemikal da yawa a jikin ku ().

Quinoa kyakkyawan tushe ne na ma'adanai da yawa, gami da manganese, phosphorus, jan ƙarfe, fure, ƙarfe, magnesium, da tutiya.

Sauran mahadi

Quinoa ya ƙunshi mahaɗan tsire-tsire masu yawa waɗanda ke ba da gudummawa ga ɗanɗano da tasirin lafiya. Sun hada da:

• Saponin. Wadannan tsire-tsire glycosides suna kare tsabar quinoa akan kwari da sauran barazanar. Suna da ɗaci kuma yawanci ana cire su ta jiƙa, wanka, ko kuma gasa kafin dafa abinci (,).
• Quercetin. Wannan antioxidant mai karfi na polyphenol na iya taimakawa kariya daga cututtuka daban-daban, kamar cututtukan zuciya, osteoporosis, da wasu nau'o'in cutar kansa (,,).
• Kaempferol. Wannan antioxidant na polyphenol na iya rage haɗarin cututtukanku na yau da kullun, gami da ciwon daji (,).
• Squalene. Wannan maƙasudin magungunan kwayar cutar yana aiki azaman antioxidant a jikin ku ().
• Phytic acid. Wannan mai gina jiki yana rage shayar ma'adinai, kamar ƙarfe da tutiya. Ana iya rage acid na phytic ta jiƙa ko tsiro quinoa kafin dafa abinci ().
• Oxalates. Suna iya ɗaure tare da alli, rage karɓar sa, da ƙara haɗarin samuwar dutsen koda a cikin mutane masu mahimmanci (43).

Varietiesananan nau'o'in quinoa sun fi wadata a cikin antioxidants fiye da nau'ikan da ke da daɗi, amma dukansu ingantattun hanyoyin antioxidants ne da ma'adanai.

Studyaya daga cikin binciken ya kammala cewa quinoa yana da mafi yawan abubuwan antioxidant na hatsi guda 10 na yau da kullun, na jabu, da na legumes ().

Quinoa da albarkatu masu alaƙa har ma an gano su a matsayin mafi kyawun tushen antioxidants na flavonoid fiye da cranberries, waɗanda ake ɗauka da wadata a cikin flavonoids (45).

Ka tuna cewa matakan antioxidant na iya raguwa tare da girki (46,).

Quinoa yana da yawa a cikin mahaɗan tsire-tsire da yawa, musamman antioxidants. Za a iya kawar da wasu daga cikin mahaɗan shuka mara kyau ta jiƙa, wanka, ko kuma gasa kafin a dafa su.

Amfanin lafiyar quinoa

Mai gina jiki da wadataccen ma'adanai da mahaɗan tsire-tsire, quinoa na iya zama lafiyayyan ƙari ga abincinku.

Wasu bayanai na nuna cewa quinoa na iya ƙara yawan abincin ku na gina jiki da kuma taimakawa rage sukarin jini da triglycerides.

Levelsananan matakan jini

Mutanen da ke da ciwon sukari na 2 ba sa iya yin amfani da insulin yadda ya kamata, yana haifar da hawan sikarin cikin jini da matsaloli iri-iri.

Rafaffen carbs yana da alaƙa da haɗarin kamuwa da ciwon sukari na nau'in 2 da cututtukan zuciya, yayin da hatsi gaba ɗaya kamar quinoa suna da alaƙa da raguwar haɗari (,,,,).

Wani bincike da aka gudanar kan beraye akan wani babban abincin fructose ya nuna cewa cin quinoa ya rage cholesterol na jini sosai, triglycerides, da sikari na jini, wadanda duk suna da nasaba da kamuwa da ciwon suga na 2 ().

Studyaya daga cikin binciken ɗan adam ya kwatanta tasirin quinoa tare da samfuran alkama marasa kyauta.

Quinoa ya saukar da duka triglycerides na jini da acid mai ƙyama. Hakanan ya shafi matakan sukarin jini zuwa matakin da ba shi da ƙarancin taliya, burodi mara yisti, da burodi na gargajiya ().

Zai iya taimakawa asarar nauyi

Quinoa yana da kaddarorin da yawa waɗanda suke sanya shi abinci mai nauyin-asara mai ƙoshin lafiya.

Ya fi girma a furotin fiye da abinci iri ɗaya, kamar shinkafa, masara, da kuma dukan alkama ().

Ana ɗaukar furotin a matsayin babban mahimmanci don asarar nauyi, saboda yana haɓaka kuzari da jin cikewar jiki. A yin haka, na iya taimakawa hana kiba da cututtukan da ke da alaƙa (,).

Fibers ma suna da mahimmanci don rage nauyi, inganta rage yawan adadin kuzari ta hanyar kara jin cikakken jiki da inganta lafiyar hanji (,).

Quinoa ya fi fiber a cikin abinci fiye da yawancin abinci mai hatsi.

Theimar GI ta quinoa ba ta da ɗan kaɗan, kuma an nuna abinci mai ƙarancin glycemic don hana yawan cin abinci da rage yunwa (9,,).

Quinoa ba shi da kyauta

A matsayin pseudocereal marar kyauta, quinoa ya dace da mutanen da basu da haƙuri ko rashin lafiyan abinci, kamar waɗanda ke da cutar celiac (3).

Bincike ya nuna cewa yin amfani da quinoa a cikin abincin da ba shi da yalwar abinci, maimakon sauran abubuwan da ba su da yalwar abinci, yana ƙaruwa sosai da abinci da abinci mai ƙyama (, 61,).

Abubuwan da ke tushen Quinoa suna da juriya da kyau kuma sabili da haka na iya zama madaidaicin madadin alkama, duka a cikin asalin su da kuma samfura kamar burodi ko taliya ().

Quinoa na iya rage cholesterol na jini, sukarin jini, da triglycerides. Rashin nauyi ne mai saukin kai, mara yalwar abinci, kuma an nuna shi don ƙara yawan abinci mai gina jiki da kuma antioxidant na abubuwan da ba su da alkama.

Abubuwa masu illa

Quinoa yawanci ana jure shi da kyau ba tare da wani rahoton illa ba.

Phytates

Kama da sauran sauran hatsi da hatsi, quinoa ya ƙunshi phytates.

Wadannan na iya rage yawan shan ma'adinan kamar ƙarfe da tutiya (3).

Oxalates

Quinoa memba ne na Chenopodiaceae iyali kuma ta haka ne mafi girma a cikin oxalates. Sauran nau'ikan dake cikin iyali daya sune alayyafo da etwoyo (43).

Waɗannan abinci na iya taimakawa wajen samar da dutsen koda a cikin mutane masu mahimmanci ().

Wadannan illolin za a iya rage su ta kurkure da shan quinoa kafin a dafa.

Quinoa yana da cikakken haƙuri amma yana ƙunshe da phytates da oxalates. Wadannan na iya rage yawan shan ma'adanai da taimakawa ga samuwar dutsen koda a cikin wasu mutane.

Layin kasa

Quinoa ya tattara kayan abinci fiye da sauran hatsi kuma yana da inganci sosai a cikin furotin mai inganci.

Yana da wadataccen bitamin, ma'adanai, da mahaɗan tsire-tsire, da antioxidants.

Quinoa ba shi da alkama, na iya taimakawa rage matakan sukarin jini, da taimakawa rage nauyi.

Idan kanaso ku kara kayan abinci na abinci, maye gurbin wasu hatsi kamar shinkafa ko alkama da quinoa na iya zama kyakkyawan farawa.