Iyini inani lokudla okunomsoco we-quinoa? I-quinoa yinto enkulu yokudla, hhayi nje izitshalo nezitshalo , kodwa kunoma ubani ofuna ukunciphisa i-cholesterol yakhe noma engeza okusanhlamvu okuphelele okunempilo kanye ne-fibre eyengeziwe ekudleni kwayo. Kodwa qaphela ukuthi kunezinhlobo ezahlukene ze-quinoa, ngakho okuqukethwe kwabo okunomsoco kuzohluka kancane.
Ama-calories e-Quinoa
I-Quinoa iphansi kakhulu kilojoulethi. Enye indebe ye-quinoa ephekiwe (185 g) inikeza ama-calories angu-222 .
Kodwa, yiqiniso, bukela ukuthi wengeza ini ku-quinoa, njengoba kusezinqubo zokupheka ukuthi iningi lama-calories namafutha uzongezwa, kuye ngokuthi uyilungiselela kanjani.
Amafutha ku-Quinoa
I-Quinoa ikhululekile ngokwemvelo kodwa, njengembewu, inayo imali encane. Enye indebe ye-quinoa ephekiwe inikeza ama- 3.4 amagremu amafutha . Uma kuqhathaniswa, u-185 g wezinkomo eziphephile ophekiwe unikeza ama-33 g amafutha. I-Whoa!
Amaprotheni e-Quinoa
Esinye sezizathu ezizwakalayo zokujabulela i-quinoa ingenxa yokuthi inokuqukethwe okuphezulu kakhulu kwamaprotheni, okwenza kube umthombo omkhulu we-cholesterol umthombo wamaprotheni wezitshalo nezitshalo.
Ngokusho kwedatha ye-USDA yezondlo, 1 indebe ye-quinoa ephekwe iqukethe ama- 8.14 amagremu wamaprotheni . Ukuze ubeke lokho okubhekayo, amaprotheni anconyiwe nsuku zonke angama-56 amagremu kumadoda amaningi namasentimitha ama-46 kubesifazane abaningi.
Ngaphezu kwe-quinoa, kuneminye imithombo emihle yamaprotheni kubantu abadla imifino .
Amanye ama-nutrients ku-Quinoa
I-Quinoa iyimithombo enhle ye-iron kanye ne-fibre yezidakamizwa, izithako, kanye ne-omnivores ngokufanayo.
Enye indebe ye-quinoa ephekwe inikeza amaphesenti angu-15 okunconywa kwansuku zonke okunconywayo, nama-gramu angu-5 e-fibre, okungama-21 ekhulwini inani eliphakanyisiwe. I-Quinoa nayo imthombo omuhle kakhulu we-magnesium , ene-118 mg indebe ngayinye, iphekwe.
Ngokusho kwedatha ye-USDA yezakhi, 1 indebe ye-quinoa ephekwe inikeza:
- 39.41 g ama-carbohydrates
- I-31 mg calcium
- 2.76 mg iron
- 318 mg potassium
- 13 mg sodium
- 2.02 mg zinc
Ukupheka Nge-Quinoa
Akukapheki ne-quinoa ngaphambili futhi uzibuza ukuthi ungayilungisa kanjani lokhu okusanhlamvu okusanhlamvu okungenempilo kaguten? Uzibuza ukuthi ungatholaphi esitolo? Thola izimpendulo zale mibuzo kanye nokunye ngalesi sungiso ku-quinoa . Konke okudingeka ukwazi, kufaka phakathi izindlela zokupheka zemifino e-vegetarian.