Liab Quinoa: Khoom Noj Khoom Haus, Txiaj Ntsig, thiab Ua Li Cas Noj

Zoo Siab

• Liab quinoa yog dab tsi?
• Cov lus qhia txog kev noj zaub mov liab quinoa
• Cov txiaj ntsig kev noj qab haus huv ntawm liab quinoa
• Nplua nuj nyob rau hauv antioxidants
• Yuav tuaj yeem tiv thaiv kab mob plawv
• Muaj fiber ntau
• Kev noj haus-tuab thiab gluten-dawb
• Yuav ua li cas ntxiv liab quinoa rau koj cov zaub mov noj
• Hauv qab kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Noj rau ntau dua 5,000 xyoo, quinoa tseem sawv hauv cov neeg nyiam niaj hnub no ua tsaug rau nws cov lus qhia zaub mov muaj txiaj ntsig zoo.

Muaj fiber ntau, vitamins, ntxhia pob zeb, thiab tshuaj tua kab mob antioxidant, nws kuj yog qhov zoo ntawm cov protein thiab tsis pub muaj gluten.

Txawm hais tias, quinoa muaj ntau tshaj li kev noj haus zoo. Nws los ntawm ntau yam xim, txhua qhov hloov maj mam sib txawv hauv cov tsw, kev ntxhib los mos, thiab khoom noj khoom haus.

Liab quinoa, tshwj xeeb, tuaj yeem ntxiv cov pop ntawm cov xim rau koj cov tais diav.

Cov ntawv sau no qhia txhua yam koj xav paub txog liab quinoa, suav nrog nws cov khoom noj khoom haus, cov txiaj ntsig, thiab kev siv ua noj.

Liab quinoa yog dab tsi?

Liab quinoa los ntawm lub paj ntoo Chenopodium quinoa, Nws yog ib haiv neeg nyob rau South America.

Kuj hu ua Inca Red, nws yog qhov kev xaiv ntawm Inca cov tub rog, uas ntseeg tias cov xim liab tau muab lawv lub zog thaum sib ntaus sib tua.

Cov neeg tsis pom zoo, liab quinoa cov noob yog lub tiaj, oval, thiab crunchy.

Thaum muab siav tag, lawv nqus tau, ua cov ntawv me me uas zoo sib xws, thiab noj cov ntawv nyeem nplaim-tseem-ntxo.

Txawm hais tias tau hais ua xim liab, cov noob no qee zaum yuav muaj ntau cov xim xaim hluav taws ().

Txawm hais tias raug suav tias yog tseem grain vim yog nws cov zaub mov muaj keeb kwm zoo, quinoa tau hais rau qhov yog pseudocereal, thaum nws tsis loj hlob ntawm cov nyom, xws li nplej, oats, thiab barley ().

Tseem, nws tau npaj thiab noj tib txoj kev li qub ib txwm mov nplej.

Liab quinoa tseem yog yam tsis muaj gluten, ua rau nws xaiv zoo rau cov neeg muaj tus kab mob celiac lossis gluten rhiab.

Technic pseudocereal, liab quinoa yog ib puag ncig tsis muaj gluten tab sis tseem muaj cov txiaj ntsig kev pabcuam ntawm cov txiaj ntsig tag nrho. Thaum siav, nws ntxeev thiab muaj kev ntxo.

Cov lus qhia txog kev noj zaub mov liab quinoa

Lub noob keeb kwm yav dhau los yog nplua nuj hauv fiber ntau, protein, thiab ntau yam tseem ceeb vitamins thiab minerals.

Tshwj xeeb, nws yog qhov zoo ntawm cov khoom noj ntawm manganese, tooj liab, phosphorus, thiab magnesium.

Ib khob (185 gram) ntawm cov liab quinoa muab ():

• Cov calories: 222
• Cov protein ntau: 8 grams
• Carbs: 40 grams
• Fiber ntau: 5 grams
• Qab Zib: 2 grams
• Rog: 4 grams
• Manganese: 51% ntawm Cov Nqi Txhua Hnub (DV)
• Tooj liab: 40% ntawm DV
• Phosphorus: 40% 40% ntawm DV
• Magnesium: 28% ntawm DV
• Folate: 19% ntawm DV
• Zinc: 18% ntawm DV
• Hlau: 15% ntawm DV

Qhov kev pabcuam loj ib yam tseem muaj ntau dua 10% ntawm DV rau thiamine, riboflavin, thiab vitamin B6, txhua qhov yog qhov tsim nyog rau kev ua haujlwm ntawm lub hlwb kom zoo thiab kev siv metabolism ().

Qhov tsis zoo, quinoa muaj protein ntau dua li lwm cov zaub mov muaj nplej, nrog rau cov nplej, txhuv, thiab barley (5).

Qhov tseeb, nws yog ib qho ntawm qee qhov khoom noj cog uas muaj cuaj txhua yam tseem ceeb amino acids, suav nrog lysine, uas feem ntau cov nplej tsis muaj. Yog li, liab quinoa yog suav tias yog cov protein ua tiav (, 5,).

Piv nrog rau lwm cov xim ntawm cov noob no, liab quinoa muaj kwv yees li ntawm cov calories thiab cov rog, protein, carbs, thiab micronutrients. Dab tsi teev nws sib nrug yog nws cov concentration ntawm cov nroj tsuag sib txuas.

Tshwj xeeb, liab quinoa muaj betalains, uas muaj antioxidant zog thiab muaj lub luag haujlwm rau muab ntau yam no nws cov xim kos npe ().

Liab quinoa yog suav tias yog cov protein ua tiav, raws li nws muab cuaj yam tseem ceeb amino acids. Nws tseem yog qhov zoo uas muaj fiber ntau, tshuaj tua kab mob, thiab ntau yam minerals.

Cov txiaj ntsig kev noj qab haus huv ntawm liab quinoa

Cov kev tshawb nrhiav tam sim no tsis tau saib cov txiaj ntsig kev noj qab haus huv ntawm liab quinoa tshwj xeeb. Tseem, ntau txoj kev tshawb fawb tau soj ntsuam cov txiaj ntsig ntawm nws cov khoom siv, nrog rau quinoa feem ntau.

Nplua nuj nyob rau hauv antioxidants

Tsis hais txog ntawm cov xim, quinoa yog qhov zoo ntawm antioxidants, uas yog cov tshuaj uas tiv thaiv lossis txo kev puas tsuaj rau koj lub hlwb tshwm sim los ntawm cov dawb radicals.

Hauv kev tshawb nrhiav txog cov antioxidant thaj chaw ntawm plaub xim ntawm quinoa - dawb, daj, liab-liab, thiab dub-liab quinoa tau pom tias muaj cov antioxidant ntau tshaj plaws ().

Nws yog tshwj xeeb yog nplua nuj nyob hauv flavonoids, uas yog cov cog cov ntoo nrog antioxidant, anti-inflammatory, thiab anticancer thaj chaw ().

Qhov tseeb, ib txoj kev tshawb fawb pom tau hais tias siav liab quinoa muaj ntau dua ntau ntawm tag nrho polyphenols, flavonoids, thiab tag nrho cov kev ua haujlwm antioxidant dua li ua noj daj quinoa (8).

Liab quinoa yog qhov tshwj xeeb tshaj yog nyob hauv ob hom flavonoids ():

• Kaempferol. Cov tshuaj antioxidant no tuaj yeem txo koj txoj kev pheej hmoo mob mob nyhav, suav nrog mob plawv thiab qee yam mob qog nqaij hlav (,).
• Quercetin. Cov kab mob antioxidant no tuaj yeem tiv thaiv ntau yam mob, suav nrog Parkinson's kab mob, kab mob plawv, txha, thiab qee yam mob qog nqaij hlav (11,,).

Tsis tas li ntawd, liab quinoa muaj cov tshuaj pleev xim rau tsob ntoo muaj cov khoom lag luam antioxidant, suav nrog betaxanthins (daj) thiab betacyanins (violet), ob qho tib si yog hom betalains (14).

Betalains tau pom tias muaj cov antioxidant muaj txiaj ntsig zoo hauv kev tshawb fawb-ntsuas cov tub ntxhais kawm, tiv thaiv DNA tiv thaiv kev puas tsuaj oxidative thiab muab cov tshuaj anticancer ua tau (, 14).

Txawm li cas los xij, tib neeg cov kev tshawb fawb xav tau los xyuas kom meej cov teebmeem no.

Yuav tuaj yeem tiv thaiv kab mob plawv

Cov lus qhia hauv quinoa liab kuj tseem tuaj yeem ua lub luag haujlwm hauv kev noj qab haus huv.

Hauv ib txoj kev tshawb fawb hauv cov nas uas muaj ntshav qab zib, noj 91 thiab 182 grams ntawm cov tshuaj ntsuab betalain tawm ntawm ib phaus (200 thiab 400 grams tauj ib kg) ntawm lub cev qhov hnyav txo qis triglycerides, ntxiv rau tag nrho thiab LDL (phem) cov roj cholesterol, thaum nce HDL (zoo) roj (14).

Txawm hais tias kev tshawb fawb txog kab mob beetroots, uas tseem muaj txiaj ntsig hauv cov nyiaj betalains, qhia cov txiaj ntsig zoo sib xws, cov teebmeem no tseem tsis tau tshawb nrhiav hauv tib neeg ().

Liab quinoa tseem tuaj yeem muaj txiaj ntsig zoo rau kev noj qab haus huv vim nws suav hais tias yog tseem muaj noob.

Ntau ntau cov pejxeem kawm txog kev noj cov zaub mov tag nrho nrog kev txo qis kev mob plawv, mob khees-xaws, rog thiab tuag los ntawm txhua qhov ua rau (,,,).

Muaj fiber ntau

Liab quinoa yog muaj fiber ntau, tsuas yog 1 khob (185 grams) ntawm cov noob siav muab 24% ntawm DV.

Cov pluas noj zaub mov muaj fiber ntau tau txuas nrog kev txo qis kev mob plawv, ntau yam mob cancer, hom ntshav qab zib 2, kev rog, thiab tuag los ntawm txhua qhov ua rau (,,).

Liab quinoa muaj ob qho tib si insoluble thiab soluble fiber, ob qho tib si uas muaj cov txiaj ntsig tshwj xeeb.

Soluble fiber absorbs dej thiab dhau mus ua gel zoo li cov tshuaj thaum zom mov. Raws li qhov tshwm sim, nws yuav ua rau muaj kev xav zoo li tus puv. Nws kuj tseem tuaj yeem txhim kho kev noj qab haus huv los ntawm kev txo qis tag nrho thiab LDL (phem) cov qib roj cholesterol (,).

Thaum soluble fiber ntau ua kom tau txais kev pom zoo, insoluble fiber yog ib qho tseem ceeb, vim tias nws yuav pab tswj kho lub plab zom mov thiab ua lub luag haujlwm hauv kev tiv thaiv tus mob ntshav qab zib hom 2 ().

Qhov tseeb, ib qho kev ntsuam xyuas pom tau tias cov pluas noj cov zaub mov muaj fiber ntau hauv insoluble muaj feem cuam tshuam nrog kev txo tus mob ntshav qab zib hom 2 ().

Kev noj haus-tuab thiab gluten-dawb

Raws li cov pseudocereal, liab quinoa tsis muaj gluten, uas feem ntau pom muaj nyob hauv cov hom qoob loo hom qoob loo xws li cov nplej, nplej thiab pob kws.

Yog li, nws yog qhov kev xaiv zoo rau cov neeg muaj tus mob celiac lossis tsis tuaj yeem lav.

Thaum tsis txhob muaj cov gluten yog qhov tsim nyog rau qee tus neeg, kev tshawb fawb mus sij hawm ntev tau qhia tias kev noj zaub mov gluten feem ntau tsis muaj fiber ntau thiab qee yam vitamins thiab minerals, suav nrog folate, zinc, magnesium, thiab tooj liab (,).

Muab hais tias quinoa yog qhov muaj txiaj ntsig zoo ntawm cov tshuaj fiber thiab cov zaub mov no, ntxiv rau koj cov khoom noj kom zoo tuaj yeem txhim kho koj cov khoom noj kom zoo tag nrho yog tias koj ua raws li gluten tsis pub noj ().

Tsis tas li ntawd, kev tshawb fawb qhia tau tias kev noj zaub mov gluten mus sij hawm ntev yuav ua rau koj muaj kev pheej hmoo mob plawv vim tias muaj feem cuam tshuam tawm hauv triglycerides, nrog rau tag nrho thiab LDL (tsis zoo) roj (,).

Txawm li cas los xij, kev tshawb fawb hauv 110,017 cov neeg laus tau sau tseg tias kev noj zaub mov gluten tsis muaj zaub mov txaus hauv cov nplej tseem tsis cuam tshuam nrog kev pheej hmoo ntawm kev mob plawv ().

Liab quinoa muaj ntau dua hauv cov tshuaj tiv thaiv kab mob ntau dua ntau lwm yam quinoa. Nws kuj muaj fiber ntau, tuaj yeem tiv thaiv kab mob plawv, thiab tuaj yeem txhim kho cov zaub mov zoo ntawm gluten tsis muaj zaub mov noj.

Yuav ua li cas ntxiv liab quinoa rau koj cov zaub mov noj

Liab quinoa muaj lub zog zoo, tsw qab thaum ua piv nrog cov ntau hom dawb. Nws tuaj yeem siv sijhawm ob peb feeb los ua noj thiab ua rau lub siab zoo nkauj, ntxo.

Vim tias nws tuav nws cov ntawv me ntsis zoo dua li dawb quinoa, nws yog qhov kev xaiv zoo rau lis cov zaub xam lav.

Lwm txoj hauv kev los teeb liab quinoa rau hauv koj cov zaub mov noj suav nrog:

• siv nws nyob rau hauv qhov chaw ntawm mov nyob rau hauv ib tug pilaf
• pov nws nrog zaub poob thiab ib daim map vinaigrette rau lub caij noj mov
• ua ib qho kev noj tshais porridge los ntawm simmering nws nyob rau hauv cov mis nyuj thiab cinnamon
• ntxiv rau cooj rau thaj chaw mov
• ntuag nws rau hauv cov zaub nyoos rau ntxiv cov ntawv nyeem thiab muaj protein ntau

Ib yam li lwm hom quinoa, nco ntsoov yaug liab quinoa ua ntej siv kom tshem tau cov kev iab sab nraud, kuj hu ua saponins ().

Tsis tas li ntawd, yaug tshuaj tuaj yeem pab txo cov cog tsob nroj hu ua phytates thiab oxalates. Cov tshuaj no tuaj yeem khi qee yam minerals, ua rau koj lub cev nyuaj rau nqus lawv (,).

Liab quinoa tau npaj zoo ib yam li lwm hom. Cias nws cov kua hauv 2: 1 piv ntawm ntim, nrog 2 khob (473 ml) kua rau txhua 1 khob (170 grams) ntawm quinoa nyoos.

Liab quinoa yog heartier thiab nuttier tshaj li ntau hom dawb. Ib yam li lwm hom quinoa, nws yog qhov ntau thiab tuaj yeem hloov mus rau lwm cov nplej rau hauv koj cov zaub mov txawv.

Hauv qab kab

Liab quinoa yog nplua nuj nyob hauv cov protein, fiber, thiab ntau yam tseem ceeb vitamins thiab minerals.

Ntxiv rau, nws siab dua hauv antioxidants dua li lwm yam ntawm quinoa, uas yuav muaj txiaj ntsig zoo rau kev noj qab haus huv.

Ua gluten tsis pub pseudocereal, nws kuj tseem tuaj yeem txhim kho cov khoom noj khoom haus tag nrho los ntawm kev noj zaub mov gluten.

Tseem, koj tsis tas yuav tsum muaj gluten-dawb los txaus siab rau nws cov xim liab plooj, zom cov kev ntxhib los mos, thiab tsw qab.

Yog tias koj xav ntxiv ntau yam thiab muaj zib ntawm cov xim rau koj pluas noj tom ntej, koj tuaj yeem yuav liab quinoa hauv zos lossis online.