Red Quinoa: Gina Jiki, Fa'idodi, da Yadda ake dafa shi

Wadatacce

• Menene ja quinoa?
• Red quinoa gaskiyar abinci
• Amfanin lafiya na jan quinoa
• Mawadaci a cikin antioxidants
• Zai iya karewa daga cutar zuciya
• Mafi girma a cikin fiber
• Na gina jiki-mai yawa da kuma maras alkama
• Yadda ake kara ja quinoa a abincinku
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

An ci shi fiye da shekaru 5,000, quinoa yana ci gaba da haɓaka cikin farin jini a yau saboda kyakkyawan tsarin abincinsa.

Maɗaukaki a cikin fiber, bitamin, ma'adanai, da antioxidants, shi ma kyakkyawan tushen furotin ne kuma ba shi da alkama.

Kodayake, quinoa ya fi kawai gina jiki. Ya zo a launuka iri-iri, kowannensu yana da bambance-bambance masu ma'ana cikin dandano, zane, da kuma abinci mai gina jiki.

Red quinoa, musamman, na iya ƙara pop na launi a cikin jita-jita ɗinku.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da ja quinoa, gami da abinci mai gina jiki, fa'idodi, da amfanin dafuwa.

Menene ja quinoa?

Red quinoa ya fito ne daga tsiron fure Chenopodium quinoa, wanda ke Kudancin Amurka.

Hakanan ana kiransa Inca Red, zaɓi ne na sojojin Inca, waɗanda suka yi imanin jan launi ya ba su ƙarfi yayin yaƙi.

Ba a dafa shi ba, jayayyan quinoa iri-iri ne, oval ne, kuma crunchy ne.

Da zarar sun dahu, sai su kumbura, suna yin ƙananan fannoni masu kama da couscous, kuma suna ɗaukar laushi mai laushi-amma-tauna.

Kodayake an bayyana shi da ja, waɗannan tsaba a wasu lokuta suna iya samun karin launin violet ().

Duk da cewa ana daukar shi cikakkiyar hatsi ne saboda yanayin abinci mai gina jiki, quinoa an kerashi ta hanyar fasaha a matsayin mai karya, saboda baya girma akan ciyawa, kamar alkama, hatsi, da sha'ir ().

Har yanzu, an shirya shi kuma an ci shi iri ɗaya kamar hatsi na gargajiya.

Red quinoa kuma ba shi da kyauta mara kyau, yana mai da shi kyakkyawan zaɓi ga waɗanda ke da cutar celiac ko ƙwarewar gluten.

Ta hanyar fasaha ce ta karya, quinoa ja ba ta da yalwar abinci amma har yanzu tana da fa'idodi na abinci na dukkan hatsi. Idan ya dahu, yana tashi sama kuma yana da taushi.

Red quinoa gaskiyar abinci

Wannan tsohuwar iri tana da wadataccen fiber, furotin, da mahimman bitamin da ma'adanai.

Musamman, yana da kyakkyawan tushen manganese, jan ƙarfe, phosphorus, da magnesium.

Kofi ɗaya (gram 185) na dafa ja quinoa yana bada ():

• Calories: 222
• Furotin: 8 gram
• Carbs: 40 gram
• Fiber: 5 gram
• Sugar: 2 gram
• Kitse: 4 gram
• Harshen Manganese: 51% na Dailyimar Yau (DV)
• Copper: 40% na DV
• Phosphorus: 40% na DV
• Magnesium: 28% na DV
• Folate: 19% na DV
• Tutiya: 18% na DV
• Ironarfe: 15% na DV

Girman hidiman guda ɗaya yana ba da fiye da 10% na DV don thiamine, riboflavin, da bitamin B6, duk waɗannan suna da mahimmanci don aiki mai kyau da ƙwaƙwalwa ().

Hakanan, quinoa ya fi girma a furotin fiye da sauran hatsi, gami da alkama, shinkafa, da sha'ir (5).

A zahiri, yana ɗaya daga cikin foodsan abincin tsirrai waɗanda ke ƙunshe da dukkanin amino acid guda tara, gami da lysine, wanda yawancin hatsi basu da shi. Don haka, jan quinoa ana daukar cikakken furotin (, 5,).

Idan aka kwatanta da sauran launuka na wannan iri, ja quinoa tana da kusan adadin adadin kuzari da adadin mai, furotin, carbi, da kuma ƙananan ƙwayoyin cuta. Abin da ya banbamta shi shine matattarar mahaɗan shuka.

Musamman, ja quinoa ya ƙunshi betalains, waɗanda ke da kaddarorin antioxidant kuma suna da alhakin ba wannan nau'in launinsa na sa hannu ().

Red quinoa ana ɗauke dashi cikakken furotin, saboda yana samar da dukkanin amino acid masu mahimmanci. Hakanan yana da kyakkyawan tushen fiber, antioxidants, da ma'adanai da yawa.

Amfanin lafiya na jan quinoa

Binciken yanzu bai duba fa'idodin jan quinoa ba musamman ga lafiya. Duk da haka, nazarin daban-daban sun kimanta fa'idodin abubuwan haɗin sa, da quinoa gaba ɗaya.

Mawadaci a cikin antioxidants

Ba tare da launi ba, quinoa kyakkyawan tushe ne na antioxidants, waɗanda abubuwa ne da ke kare ko rage lalacewar ƙwayoyin ku wanda ke haifar da ƙwayoyin cuta kyauta.

A cikin wani binciken da aka gudanar kan abubuwa masu launuka huɗu na quinoa - fari, rawaya, ja-violet, da baƙi-ja-quinoa an sami su da aikin antioxidant mafi girma ().

Yana da wadata musamman a cikin flavonoids, waxanda suke da mahadi na shuke-shuke tare da antioxidant, anti-inflammatory, da kuma abubuwan da ke haifar da cutar kansa ().

A zahiri, binciken daya ya nuna cewa jan quinoa yana da matakan girma na yawan polyphenols, flavonoids, da kuma yawan aikin antioxidant fiye da dafa quinoa rawaya (8).

Red quinoa ya fi girma a cikin nau'ikan flavonoids biyu ():

• Kaempferol. Wannan antioxidant na iya rage haɗarin cututtukanku na yau da kullun, gami da cututtukan zuciya da wasu cututtukan daji (,).
• Quercetin. Wannan antioxidant na iya karewa daga yanayi da yawa, gami da cututtukan Parkinson, cututtukan zuciya, osteoporosis, da wasu nau'ikan cutar kansa (11,,).

Bugu da ƙari, jan quinoa yana ɗauke da launukan launukan shuke-shuke tare da abubuwan antioxidant, gami da betaxanthins (rawaya) da betacyanins (violet), dukkansu nau'ikan betalains ne (14).

Betalains an nuna su don bayar da tasirin antioxidant mai ƙarfi a cikin karatun-tube, kare DNA daga lalacewar asara da samar da yuwuwar maganin kifin kansa (, 14).

Koyaya, ana buƙatar karatun ɗan adam don tabbatar da waɗannan tasirin.

Zai iya karewa daga cutar zuciya

Hakanan betalains a cikin ja quinoa na iya taka rawa cikin lafiyar zuciya.

A cikin wani bincike kan beraye da ciwon sukari, cinye gram 91 da 182 na cire betalain a kowace fam (200 da 400 gram a kowace kilogiram) na nauyin jiki ya rage triglycerides sosai, haɗe da duka da LDL (mara kyau) cholesterol, yayin haɓaka HDL (mai kyau) cholesterol (14).

Kodayake nazarin kan beetroots, wanda shima yana cikin betalains, yana nuna irin wannan sakamakon, har yanzu ba a bincika waɗannan tasirin a cikin mutane ba).

Red quinoa na iya amfani da lafiyar zuciya saboda ana ɗaukarsa cikakken hatsi ne.

Yawancin karatun yawan jama'a sun haɗu da yawan amfani da hatsi tare da rage haɗarin cututtukan zuciya, kansar, kiba, da mutuwa daga duk abubuwan (,,,).

Mafi girma a cikin fiber

Red quinoa yana da girma a cikin fiber, tare da kawai kofi 1 (gram 185) na dafaffun tsaba suna samar da 24% na DV.

Abincin da ke cike da zaren an danganta shi da rage haɗarin kamuwa da cututtukan zuciya, nau'o'in ciwon daji da yawa, rubuta ciwon sukari na 2, kiba, da kuma mutuwa daga dukkan dalilai (,,).

Red quinoa ya ƙunshi duka fiber mara narkewa da mai narkewa, duka biyun suna ba da fa'idodi na musamman.

Fiber mai narkewa yana shan ruwa kuma ya zama abu mai kamar gel yayin narkewa. A sakamakon haka, yana iya ƙara jin cikewar. Hakanan yana iya inganta lafiyar zuciya ta rage duka da matakan LDL (mara kyau) na cholesterol (,).

Duk da yake fiber mai narkewa yana daɗa samun ƙarin hankali, fiber mai narkewa yana da mahimmanci kuma, saboda yana iya taimakawa wajen kiyaye lafiyar hanji da kuma taka rawa wajen hana ciwon sukari na 2 ().

A zahiri, wani bita da aka gudanar ya gano cewa abincin da ke cike da fiber mai narkewa yana da alaƙa da raguwar haɗarin kamuwa da ciwon sukari na 2 ().

Na gina jiki-mai yawa da kuma maras alkama

A matsayin mai karya, ja quinoa baya dauke da sinadarin alkama, wanda galibi akan same shi a cikin hatsi na gargajiya kamar alkama, hatsin rai, da sha'ir.

Sabili da haka, zaɓi ne mai kyau ga mutanen da ke fama da cutar celiac ko rashin haƙuri a cikin gluten.

Duk da yake guje wa alkama ya zama dole ga wasu mutane, nazarin karatun dogon lokaci ya nuna cewa abinci mara yalwar abinci ba su da yawa a cikin fiber da wasu bitamin da kuma ma'adanai, gami da sinadarai, zinc, magnesium, da jan ƙarfe (,).

Ganin cewa quinoa shine tushen asalin fiber da waɗannan ma'adanai, ƙara shi zuwa abincinku na iya inganta haɓakar abincinku gabaɗaya idan kun bi abinci mara kyauta.

Bugu da ƙari, nazarin yana nuna cewa cin abinci mara lokaci na tsawon lokaci na iya haɓaka haɗarin cututtukan zuciya saboda ƙaruwa a cikin triglycerides, da kuma duka da LDL (mummunan) cholesterol (,).

Koyaya, binciken da aka yi a cikin manya 110,017 sun lura cewa abincin da ba shi da alkama wanda ya isa cikin hatsi gabaɗaya ba ya haɗuwa da haɗarin kamuwa da cututtukan zuciya ().

Red quinoa ya fi girma a cikin antioxidants fiye da sauran nau'o'in quinoa. Har ila yau, yana da yawa a cikin fiber, na iya karewa daga cututtukan zuciya, kuma yana iya inganta haɓakar abinci mai gina jiki mara ƙoshin abinci.

Yadda ake kara ja quinoa a abincinku

Red quinoa yana da ƙarfi, ɗanɗano mai ɗanɗano idan aka kwatanta shi da nau'ikan fararen iri iri. Hakanan zai iya ɗaukar aan mintuna kaɗan don girki kuma yana haifar da daɗaɗan ji, mai taushi.

Saboda yana riƙe da ɗanɗano mafi kyau fiye da farin quinoa, zaɓi ne mai kyau don salatin hatsi.

Sauran hanyoyin da za'a hada quinoa ja cikin abincinku sun hada da:

• amfani da shi a madadin shinkafa a cikin pilaf
• jefa shi da kayan lambu na faduwa da maina vinaigrette don gefen gefen abinci
• yin karin kumallo na karin kumallo ta hada shi da madara da kirfa
• ƙara shi zuwa casseroles a madadin shinkafa
• yayyafa shi akan salads don karin rubutu da furotin

Kamar sauran nau'ikan quinoa, tabbatar da jan jan quinoa kafin ayi amfani da shi don kawar da danshi mai daci, wanda aka fi sani da saponins ().

Bugu da ƙari, kurkura ruwa na iya taimakawa wajen rage mahaɗan shuka da ake kira phytates da oxalates. Waɗannan abubuwa suna iya ɗaure wasu ma'adanai, suna mai da wuya jikinka ya sha su (,).

Red quinoa an shirya shi daidai da sauran nau'ikan. Kawai sauƙaƙa shi a cikin ruwa a cikin rabo 2: 1 ta juz'i, tare da kofuna 2 (473 ml) na ruwa na kowane kofi 1 (gram 170) na ɗanyen quinoa.

Red quinoa ya fi kyau da kyau fiye da farin iri-iri. Kamar yadda yake tare da sauran nau'ikan quinoa, yana da yawa kuma ana iya sauya shi don sauran hatsi gabaɗaya a girke-girken da kuka fi so.

Layin kasa

Red quinoa yana da wadataccen furotin, fiber, da yawancin bitamin da ma'adanai.

Bugu da ƙari, ya fi girma a cikin antioxidants fiye da sauran nau'o'in quinoa, wanda na iya amfani da lafiyar zuciya.

A matsayin pseudocereal mara kyauta, zai iya inganta ingantaccen abinci mai gina jiki na abinci mara kyauta.

Duk da haka, ba lallai ne ku zama marasa yalwar abinci ba don jin daɗin launinsa mai launin ja, daɗin ɗanɗano, da ɗanɗano mai ƙanshi.

Idan kanaso ka hada iri-iri da kuma pop na launi a abincinka na gaba, zaka iya siyan ja quinoa a gida ko ta yanar gizo.