Haufinyane tjena, ho bile le lipuo tse ngata ka melemo ea bophelo bo botle ea quinoa, e tsejoang hape e le quinoa. Joale ke eng e ikhethang ka quinoa e tlatsetsang botumo ba eona? Ke mohloli o ruileng oa protheine e phetseng hantle, li-acid tse mafura tse phetseng hantle, livithamini le liminerale tse fapaneng. E liehisa ts'ebetso ea botsofali ea 'mele, ho feta moo e na le thepa e khahlanong le mofets'e. Tšebeliso ea quinoa ke eng?
Quinoa - hantle-ntle ke eng?
Quinoa e khetholloa e le mofuta oa lijo-thollo o hlahisang peō ea setache. Boleng ba phepo ea quinoa li tsebahala ka nako e telele Amerika Boroa - sebaka sa bona sa tlhaho. Haufinyane tjena e fumane botumo Poland ka lebaka la ho amoheloa ha thepa ea eona. Ho phaella ho livithamini, liminerale, liprotheine, mafura a acids, e boetse e na le flavonoids le saponins e thibelang nts'etsopele ea mekhoa ea ho ruruha, li-fungus le ho ata ha likokoana-hloko. Lijo-thollo tse ling ha li na li-flavonoids, tse totobatsang ho ikhetha ha quinoa. Joalo ka ha u tseba - ke motsoako o lakatsehang ka lebaka la phello ea eona ea antioxidant.
Quinoa - boleng ba phepo
Komos Batho ba jang meroho ba e rata haholo-holo, ka lebaka la hore e na le liprotheine tse ngata tse molemo le li-amino acid tsohle tsa bohlokoa. Tharollo ena e ka boela ea sebelisoa ho menu ke ba itokollang ho ja nama ka mabaka a bophelo bo botle - ka lebaka la mafura a mafura a se nang phepo e nang le eona.
Bo-rasaense ba paka phello e khahlanong le mofetše Quinoaho tseka hore qotsulo ho tloha peo ea quinoa, limela le makhasi li thibela kholo ea lisele tsa mofetše, li fokotsa matla a tsona a puisano le ts'ebetso ea ho sisinyeha.
Pigweed hape ke ntho ea bohlokoa ntoeng ea ho thibela atherosclerosis. Lihlahisoa tsa quinoa e na le mafura a mangata a sa tsitsang (linolenic, oleic, linoleic acid). Ka ho matlafatsa lijo ka Quinoa boemo ba k'holeseterole bo fokotseha, kotsi ea atherosclerosis le mafu a mang a pelo ea fokotseha.
Po Quinoa batho ba nang le mamello ea glucose. Ho 'nile ha pakoa hore tšebeliso ea letsatsi le letsatsi quinoi ha e hlasele batho ba nang le lefu la celiac. Leha ho le joalo, hoa hlokomeloa hore phello ea nako e telele ea tšebeliso ea quinoa e lokela ho hlahlojoa hape. Hoa tšoana le ho batho ba nang le lefu la tsoekere - ka lebaka la index e tlaase ea glycemic, e ka boela ea jeoa ke batho ba nang le lefu la tsoekere. Sena se boetse ke hobane Quinoa Ke mohloli oa fiber o theolang boemo ba tsoekere maling.
U ka pheha quinoa joang?
Saladi ea Quinoa e khetholloa ke tatso ea linate le sebōpeho se tšoanang le li-groats. Quinoa e tla ka mokhoa oa lijo-thollo, tse lokelang ho hlatsuoa hantle pele li pheha. Li-flakes tsa quinoa e pheha ka mokhoa o ts'oanang le raese e tloaelehileng, metsotso e ka bang 10-15 ka karolelano ea 2: 1, kopi e le 'ngoe ea metsi bakeng sa linoelo tse peli tsa metsi. komio.
kopo quinoi ka kichineng na le mefuta e fapaneng haholo. Ka lehlakoreng le leng, e ka sebelisoa e le motsoako oa lijana tsa setso tsa lijo tsa mantsiboea (ho e-na le raese, li-groats, litapole, pasta), ka lehlakoreng le leng, tatso ea eona e monate e tla lumellana hantle le li-dessert le li-cookie tse halikiloeng. Ho phaella moo, e tla boela e sebetse e le karolo ea sopho, li-stew, salate. E besitsoe lijo-thollo tsa quinoa e ka boela ea ekeletsoa ka yogurt. E boetse e sebetsa phofo ea quinoa e le mokhoa o phetseng hantle ho feta phofo ea setso.
Ho ka etsahala hore ho noa quinoa e tšoeu e tla etsa hore motho a itšoare ka matšoao a urticaria, edema, mathata a ho metsa.