Quinoa 101: Cov lus qhia txog khoom noj khoom haus thiab cov txiaj ntsig kev noj qab haus huv

Zoo Siab

• Cov lus qhia txog khoom noj khoom haus
• Carbs
• Npuas
• Cuam Tshuam
• Rog
• Cov vitamins thiab minerals
• Lwm cov cog sib txuas
• Cov txiaj ntsig kev noj qab haus huv ntawm quinoa
• Cov ntshav qab zib kom tsawg
• Tuaj yeem pab kom poob phaus
• Quinoa yog gluten-dawb
• Teeb meem tsis zoo
• Phytates
• Oxalates
• Hauv qab kab

Quinoa yog lub noob ntawm tsob ntoo muaj lub zeem muag paub txog raws li Chenopodium quinoa.

Nws yog siab dua nyob rau hauv cov zaub mov ntau tshaj li feem ntau cov nplej thiab feem ntau ua lag luam raws li "superfood" (1,).

Txawm hais tias quinoa (hais tshaj tawm KEEN-wah) yog npaj tau thiab noj zoo li cereal lis, nws tau cais raws li cov nyom, vim tias nws tsis loj hlob ntawm cov nyom zoo li cov nplej, oats, thiab nplej.

Quinoa muaj cov ntawv nkig nkuav thiab tsw qab. Nws kuj tseem muaj gluten-dawb thiab yog li tuaj yeem txaus siab los ntawm cov neeg rhiab rau gluten lossis nplej.

Quinoa cov noob yuav tiaj, oval, thiab feem ntau daj ntseg daj, txawm tias cov xim tuaj yeem muaj txij liab dawb mus rau xim dub. Nws qhov saj tuaj yeem sib txawv ntawm iab mus rau qab zib ().

Nws feem ntau yog hau thiab ntxiv rau zaub nyoos, siv los ua kua zaub, lossis noj ua zaub mov lossis noj cov tais ua tshais.

Cov noob kuj tuaj yeem tsim tawm, hauv av, thiab siv los ua hmoov lossis plhaw zoo li paj kws. Quinoa yog cov zaub mov zoo rau cov menyuam yaus (, 3).

Cov tebchaws United Nations tshaj tawm xyoo 2013 "Lub Ntiaj Teb Xyoo ntawm Quinoa" vim yog lub noob cov peev xwm los pab txhawb kev nyab xeeb rau zaub mov thoob ntiaj teb (4).

Txawm hais tias quinoa txheej txheem tsis yog nplej, nws tseem tseem suav tias yog khoom noj muaj txiaj ntsig.

Cov ntawv sau no qhia rau koj txhua yam koj xav paub txog quinoa.

Cov lus qhia txog khoom noj khoom haus

Siav quinoa muaj 71.6% dej, 21.3% carbohydrates, 4.4% protein, thiab 1.92% rog.

Ib khob (185 grams) ntawm quinoa siav muaj 222 calories.

Cov zaub mov muaj tseeb rau 3.5 ounces (100 grams) ntawm quinoa ua noj yog ():

• Cov calories: 120
• Dej: 72%
• Protein: 4.4 grams
• Carbs: 21.3 grams
• Qab Zib: 0.9 grams
• Fiber: 2.8 grams
• Rog: 1.9 grams

Carbs

Carbs tsim tau 21% ntawm quinoa siav, uas yog piv rau barley thiab mov.

Kwv yees li 83% ntawm cov carbs yog cov starches. Cov seem muaj cov tshuaj fiber ntau, nrog rau muaj suab thaj me (4%), xws li maltose, galactose, thiab ribose (,).

Quinoa muaj qhov qis glycemic index (GI) qhab nia ntawm 53, uas txhais tau hais tias nws yuav tsum tsis txhob ua rau muaj ntshav nrawm nrawm hauv ntshav qab zib (7).

Daim GI yog ntsuas seb cov ntshav qab zib cov ntshav nce siab npaum li cas tom qab noj mov. Cov khoom noj muaj glycemic txuas nrog kev rog thiab ntau yam kabmob (,).

Npuas

Siav quinoa yog qhov muaj txiaj ntsig zoo ntawm fiber ntau, ntaus ob hom txhuv nplej thiab pob kws daj (10).

Fibers ua txog li 10% ntawm qhov hnyav ntawm qhov ua tiav ntawm quinoa, 80-90% ntawm cov uas tsis muaj kab ntsig zoo xws li cellulose (10).

Cov kab mob insoluble tau cuam tshuam nrog txo cov ntshav qab zib txaus (,,).

Ntxiv rau, qee cov fiber ntau cov insoluble tuaj yeem raug sau rau hauv koj lub plab zoo li soluble fibers, pub rau koj cov kab mob zoo thiab txhawb kev noj qab haus huv tag nrho (,).

Quinoa tseem muab qee cov hmoov txhuv nplej siab, uas ua rau cov kab mob muaj txiaj ntsig hauv koj lub plab, txhawb kev tsim cov kab mob luv-fatty acids (SCFAs), txhim kho plab lub cev, thiab txiav koj txoj kev pheej hmoo ntawm tus kab mob (,).

Cuam Tshuam

Amino acids yog qhov ua kom muaj cov protein ntau, thiab cov protein yog cov tuam tsev ntawm txhua daim ntaub so ntswg hauv koj lub cev.

Qee cov amino acids yog suav tias yog qhov tseem ceeb, vim tias koj lub cev tsis tuaj yeem tsim lawv, ua rau nws tsim nyog los muab lawv los ntawm koj cov kev noj haus.

Los ntawm cov phaus qhuav, quinoa muab 16% protein, uas yog siab dua feem ntau cov noob taum, xws li barley, mov, thiab pob kws (3,,).

Quinoa suav hais tias yog ua tiav cov khoom muaj protein ntau, uas txhais tau hais tias nws muab cuaj yam tseem ceeb amino acids (,, 19).

Nws yog qhov tshwj xeeb hauv cov amino acid lysine, uas feem ntau tsis muaj nroj tsuag. Nws kuj tseem nplua nuj methionine thiab histidine, ua kom nws zoo raws li cov protein muaj peev txheej cog (1, 3).

Cov protein zoo ntawm quinoa yog piv rau casein, cov khoom muaj protein ntau hauv cov khoom siv mis nyuj (3, 19, 20, 21,,).

Quinoa yog gluten-dawb thiab yog li tsim nyog rau cov neeg rhiab lossis ua xua rau gluten.

Rog

Ib qho 3.5-ounce (100-gram) uas ua haujlwm ntawm quinoa muab li 2 gram roj.

Zoo ib yam li lwm cov nplej, quinoa rog yog feem ntau ua ke ntawm palmitic acid, oleic acid, thiab linoleic acid (21, 24, 25).

Cov carbs hauv quinoa feem ntau yog cov hmoov txhuv nplej siab, kab tsis haum, thiab cov piam thaj thiab cov hmoov txhuv nplej siab tiv thaiv. Cov noob nplej no suav tias yog cov protein ua tiav thiab muab 2 gram roj rau 3.5 ounces (100 grams).

Cov vitamins thiab minerals

Quinoa yog qhov muaj txiaj ntsig zoo ntawm kev tiv thaiv antioxidant thiab cov zaub mov, muab ntau magnesium, hlau, fiber ntau, thiab zinc ntau dua li ntau hom nplej (3, 26, 27).

Ntawm no yog cov vitamins thiab cov zaub mov tseem ceeb hauv quinoa:

• Muloob. Pom nyob rau hauv tus nqi ntau hauv cov nplej, cov pob zeb hauv av no yog qhov tseem ceeb rau kev siv metabolism, kev loj hlob, thiab kev tsim kho ().
• Phus Thas. Feem ntau pom nyob rau hauv cov zaub mov muaj protein ntau, cov ntxhia no yog qhov tseem ceeb rau kev noj qab haus huv ntawm pob txha thiab kev saib xyuas ntawm ntau cov ntaub so ntswg hauv lub cev ().
• Tooj liab. Ib qho chaw ntxhia pob zeb uas feem ntau muaj tsis txaus nyob hauv Western noj mov, tooj liab yog qhov tseem ceeb rau kev noj qab haus huv ().
• Folate. Ib qho ntawm cov vitamins B, folate yog qhov tseem ceeb rau kev ua haujlwm ntawm tes thiab kev loj hlob nqaij thiab suav hais tias yog ib qho tseem ceeb rau cov poj niam cev xeeb tub (,).
• Hlau. Cov ntxhia no tseem ceeb ua ntau txoj haujlwm tseem ceeb hauv koj lub cev, xws li thauj cov pa oxygen hauv cov ntshav liab.
• Hlau nplaum. Ib qho tseem ceeb rau ntau cov txheej txheem hauv koj lub cev, cov hlau nplaum yog qhov tsis txaus nyob rau hauv Western noj zaub mov ().
• Zinc. Cov ntxhia no tseem ceeb heev rau kev noj qab haus huv tag nrho thiab koom nrog ntau yam tshuaj lom neeg hauv koj lub cev ().

Quinoa yog qhov zoo ntawm ntau yam zaub mov, suav nrog manganese, phosphorus, tooj liab, folate, hlau, magnesium, thiab zinc.

Lwm cov cog sib txuas

Quinoa muaj ntau cov nroj tsuag sib txuas uas ua rau nws qab thiab muaj teebmeem kev noj qab haus huv. Lawv suav nrog:

• Saponin. Cov nroj tsuag glycosides tiv thaiv quinoa noob tiv thaiv kab thiab lwm yam kev hem thawj. Lawv iab thiab feem ntau yog tshem tawm los so, ntxuav, lossis ci ua ntej ua noj (,).
• Quercetin. Qhov muaj zog polyphenol antioxidant yuav pab tiv thaiv ntau yam mob, xws li mob plawv, txha, thiab qee hom mob cancer (,,).
• Kaempferol. Cov tshuaj tiv thaiv polyphenol antioxidant no tuaj yeem txo koj txoj kev pheej hmoo ntawm cov kab mob mus ntev, suav nrog mob qog (,).
• Squalene. Qhov ua ntej ntawm cov tshuaj steriods no kuj tseem yog cov tshuaj antioxidant hauv koj lub cev ().
• Phytic acid. Cov tshuaj tua kab mob no txo ​​qis kev nqus ntawm cov zaub mov, xws li hlau thiab zinc. Phytic acid tuaj yeem txo los ntawm kev so lossis tawm ntawm quinoa ua ntej ua noj ().
• Oxalates. Lawv tuaj yeem khi nrog calcium, txo nws txoj kev nqhis, thiab nce qhov kev pheej hmoo ntawm lub raum pob zeb tsim hauv cov neeg tsis nkag siab (43).

Bitter quinoa ntau yam muaj ntau nyob rau hauv antioxidants dua cov hom khoom qab zib, tab sis ob qho tib si yog qhov zoo ntawm cov tshuaj antioxidant thiab cov zaub mov.

Ib txoj kev tshawb nrhiav xaus lus tias quinoa muaj cov ntsiab lus zoo tshaj plaws antioxidant ntawm 10 hom khaub noom, txhuv, thiab legumes ().

Quinoa thiab lwm cov qoob loo cuam tshuam txawm tias pom los ntawm cov khoom noj uas muaj txiaj ntsig ntawm flavonoid antioxidant ntau dua li cranberries, uas suav hais tias yog nplua nuj heev hauv flavonoids (45).

Nco ntsoov tias cov qib antioxidant yuav txo qis nrog kev ua noj (46,).

Quinoa muaj ntau ntawm cov tebchaw cog, tshwj xeeb yog antioxidants. Qee qhov tsis tsim nyog tsob nroj tuaj yeem raug tshem tawm los ntawm kev nqus, ntxhua khaub ncaws, lossis ci ua ntej ua noj.

Cov txiaj ntsig kev noj qab haus huv ntawm quinoa

Kev noj zaub mov zoo thiab kev nplua nuj nyob hauv cov zaub mov ntau thiab cov cog ntoo, quinoa tuaj yeem yog qhov ntxiv rau lub cev noj qab haus huv.

Qee cov ntaub ntawv qhia tias quinoa tuaj yeem nce koj cov zaub mov noj kom ntau thiab pab txo cov ntshav qab zib thiab triglycerides.

Cov ntshav qab zib kom tsawg

Cov neeg muaj ntshav qab zib hom 2 tsis tuaj yeem siv tshuaj insulin tau zoo, ua rau cov ntshav qab zib kom ntau thiab ntau yam teebmeem.

Refined carbs tau txuas rau qhov kev pheej hmoo ntawm hom 2 mob ntshav qab zib thiab kab mob plawv, thaum nplej tag nrho xws li quinoa cuam tshuam nrog kev pheej hmoo txo ​​qis (,,,,).

Kev tshawb fawb ntawm cov nas ntawm cov zaub mov ua rau lub cev ntau dua qhia tau tias kev noj quinoa ua rau cov ntshav muaj roj cholesterol, triglycerides, thiab ntshav qab zib, uas cuam tshuam nrog cov ntshav qab zib hom 2 ().

Ib txoj kev tshawb nrhiav tib neeg piv rau kev cuam tshuam ntawm quinoa nrog cov qoob loo gluten tsis muaj qoob loo.

Quinoa txo qis qis cov ntshav triglycerides thiab rog dawb. Nws tseem cuam tshuam cov ntshav qab zib kom tsawg dua li cov nplej zom tsis muaj gluten, mov ci tsis pub gluten, thiab ncuav ncuav ().

Tuaj yeem pab kom poob phaus

Quinoa muaj ntau lub zog uas ua rau nws hnyav-poob cov khoom noj.

Nws muaj protein ntau dua li cov zaub mov zoo sib xws, xws li mov, pob kws, thiab nplej ().

Cov tshuaj protein yog suav hais tias yog lub hauv paus tseem ceeb rau kev poob phaus, vim nws ua rau cov metabolism hauv lub siab thiab tag nrho cov kev xav. Hauv kev coj ua, nws yuav pab tiv thaiv kev rog thiab kab mob ntsig txog (,).

Fibers tseem yog qhov tseem ceeb rau poob phaus, txhawb kev noj zaub mov kom tsawg los ntawm kev xav ntawm cov fullness thiab txhim kho lub plab noj qab haus huv (,).

Quinoa muaj fiber ntau dua li cov khoom noj muaj haus ntau.

GI tus nqi ntawm quinoa yog tus nqi tsawg, thiab cov zaub mov glycemic tsawg tau pom tias tiv thaiv kev ua kom yuag thiab txo kev tshaib kev nqhis (9,,).

Quinoa yog gluten-dawb

Raws li gluten-dawb pseudocereal, quinoa yog tsim rau cov neeg uas tsis nkag siab lossis ua xua rau gluten, xws li cov neeg muaj kab mob celiac (3).

Kev tshawb fawb qhia tau hais tias siv quinoa hauv cov zaub mov tsis muaj gluten, hloov ntawm lwm cov khoom xyaw uas tsis muaj gluten, ntau ntxiv cov khoom noj thiab antioxidant muaj nuj nqis ntawm koj cov zaub mov (, 61,).

Quinoa-cov khoom lag luam muaj kev tiv thaiv zoo thiab vim li ntawd thiaj li yog qhov tsim nyog xaiv rau hom qoob mog, ob qho tib si hauv nws cov ntawv qub thiab hauv cov khoom lag luam zoo li khob cij lossis nplej zom ().

Quinoa tuaj yeem txo cov roj cholesterol, ntshav qab zib, thiab triglycerides. Nws yuag heev tus phooj ywg, gluten-dawb, thiab tau pom tias nce cov as-ham thiab antioxidant tus nqi ntawm cov zaub mov tsis pub gluten.

Teeb meem tsis zoo

Quinoa feem ntau zoo tiv thaiv uas tsis muaj kev qhia txog kev mob tshwm sim.

Phytates

Zoo sib xws rau feem ntau lwm cov cereals thiab nplej, quinoa muaj phytates.

Cov no yuav txo koj qhov nqus ntawm cov zaub mov zoo li hlau thiab zinc (3).

Oxalates

Quinoa yog ib tug nyob hauv lub Chenopodiaceae tsev neeg thiab yog li siab nyob rau hauv oxalates. Lwm hom tsiaj hauv tib tsev neeg yog spinach thiab beetroot (43).

Cov zaub mov no yuav ua rau lub raum pob zeb tsim hauv cov neeg tsis nkag siab ().

Cov teebmeem no tuaj yeem txo los ntawm kev yaug thiab soaking quinoa ua ntej ua noj.

Quinoa feem ntau ua tau zoo tab sis muaj phytates thiab oxalates. Cov no tuaj yeem txo koj qhov nqus lossis nqus thiab ua kom lub raum pob zeb tsim hauv qee tus neeg.

Hauv qab kab

Quinoa ntim ntau cov as-ham ntau dua lwm cov nplej ntau thiab yog cov protein zoo heev.

Nws muaj ntau nyob rau hauv cov vitamins, minerals, thiab cog cov ntoo, thiab cov tshuaj antioxidant.

Quinoa tsis muaj gluten, pab tau kom cov ntshav qab zib tsawg, thiab pab kom poob phaus.

Yog tias koj xav nce cov khoom noj kom zoo ntxiv rau koj cov zaub mov noj, hloov lwm cov nplej xws li mov lossis nplej nrog quinoa tuaj yeem yog qhov pib zoo.