Amaranth: Thollo ea Boholo-holo e nang le Melemo e Ntle ea Bophelo

Litaba

• Amaranth ke eng?
• Amaranth e na le phepo e nepahetseng
• E na le li-antioxidants
• Ho ja Amaranth ho ka fokotsa ho ruruha
• Amaranth e ka fokotsa maemo a k'holeseterole
• E ka thusa ho theola boima ba 'mele
• Amaranth ka tlhaho ha e na mahala
• Mokhoa oa ho Sebelisa Amaranth
• Ntlha ea Bohlokoa

Leha amaranth e sa tsoa tsebahala e le lijo tsa bophelo bo botle, lijo-thollo tsena tsa khale ebile lijo tse tloaelehileng likarolong tse ling tsa lefats'e ka lilemo tse likete.

E na le boemo bo tsotehang ba limatlafatsi 'me e amahanngoa le melemo e' maloa e khahlisang ea bophelo bo botle.

Amaranth ke eng?

Amaranth ke sehlopha sa mefuta e fetang 60 ea lithollo e 'nileng ea lengoa lilemo tse ka bang 8000.

Lithollo tsena li kile tsa nkuoa e le lijo tse tloaelehileng sechabeng sa Inca, Maya le Aztec.

Amaranth e khetholloa e le pseudocereal, ho bolelang hore ha e le hantle e se lijo-thollo tse kang koro kapa habore, empa e arolelana letoto la limatlafatsi 'me e sebelisoa ka litsela tse ts'oanang. Tatso ea eona ea lefats'e, ea linate e sebetsa hantle lijaneng tse fapaneng ().

Ntle le ho fetoha ka mokhoa o makatsang, lijo-thollo tsena tse nang le phepo ha li na gluten ebile li na le liprotheine, fiber, li-micronutrients le li-antioxidants.

Kakaretso Amaranth ke sehlopha sa lithollo se tenyetsehang le se nang le phepo se 'nileng sa lengoa ka lilemo tse likete.

Amaranth e na le phepo e nepahetseng

Thollo ena ea khale e na le litlheferetsi le liprotheine tse ngata, hammoho le limatlafatsi tse ngata tsa bohlokoa.

Ka ho khetheha, amaranth ke mohloli o motle oa manganese, magnesium, phosphorus le iron.

Senoelo se le seng (246 grams) sa amaranth e phehiloeng se na le limatlafatsi tse latelang (2):

• Lik'halori: 251
• Liprotheine: 9.3 dikgerama
• Li-carb: Ligrama tse 46
• Mafura: 5.2 dikgerama
• Manganese: 105% ea RDI
• Magnesium: 40% ea RDI
• Phosphorus: 36% ea RDI
• Tšepe: 29% ea RDI
• Selenium: 19% ea RDI
• Koporo: 18% ea RDI

Amaranth e tletse manganese, e fetang litlhoko tsa hau tsa phepo ea letsatsi le letsatsi ts'ebetsong e le 'ngoe feela. Manganese e bohlokoa haholo bakeng sa ts'ebetso ea boko mme ho lumeloa hore e sireletsa khahlanong le maemo a itseng a methapo ().

E boetse e ruile magnesium, phepo ea bohlokoa e amehang liketsong tse ka bang 300 'meleng, ho kenyelletsa le DNA synthesis le contraction muscle ().

Ho feta moo, amaranth e na le phosphorus e ngata, e leng liminerale tse bohlokoa bakeng sa bophelo bo botle ba masapo. E boetse e na le tšepe e ngata, e thusang 'mele oa hau ho hlahisa mali (,).

Kakaretso Amaranth ke mohloli o motle oa fiber, protheine, manganese, magnesium, phosphorus le iron, hammoho le li-micronutrients tse ling tsa bohlokoa.

E na le li-antioxidants

Antioxidants ka tlhaho e hlaha metsoako e thusang ho itšireletsa khahlanong le methapo e kotsi ea 'mele. Li-radicals tsa mahala li ka baka tšenyo ea lisele mme tsa kenya letsoho kholisong ea mafu a sa foleng ().

Amaranth ke mohloli o motle oa li-antioxidants tse khothalletsang bophelo bo botle.

Tlhahlobo e 'ngoe e tlalehile hore amaranth e phahame haholo ka phenolic acid, e leng metsoako ea limela e sebetsang joalo ka li-antioxidants. Tsena li kenyelletsa gallic acid, leq-hydroxybenzoic acid le vanillic acid, tseo kaofela li ka thusang ho itšireletsa khahlanong le mafu a kang lefu la pelo le mofetše (,).

Phuputsong e le 'ngoe ea likhoto, amaranth e fumanoe e eketsa ts'ebetso ea li-antioxidants tse ling le ho thusa ho sireletsa sebete khahlanong le joala ().

Likokoana-hloko tse nang le antioxidant li phahame ka ho fetisisa ho amaranth e tala, mme lithuto li fumane hore ho e kenya le ho e sebetsana ho ka fokotsa ts'ebetso ea eona ea antioxidant (,).

Ho hlokahala lithuto tse ling ho tseba hore na li-antioxidants tse amaranth li ka ama batho joang.

Kakaretso Amaranth e na le li-antioxidants tse ngata, joalo ka gallic acid, leq-hydroxybenzoic acid le vanillic acid, e ka thusang ho itšireletsa mafung.

Ho ja Amaranth ho ka fokotsa ho ruruha

Ho ruruha ke karabelo e tloaelehileng ea 'mele ea ho itšireletsa mafung e etselitsoeng ho sireletsa' mele khahlanong le kotsi le tšoaetso.

Leha ho le joalo, ho ruruha ho sa foleng ho ka kenya letsoho ho mafu a sa foleng mme ho bile ho amahanngoa le maemo a kang mofets'e, lefu la tsoekere le mathata a autoimmune ().

Liphuputso tse 'maloa li fumane hore Amaranth e ka ba le phello e khahlanong le ho ruruha' meleng.

Phuputsong e le 'ngoe ea li-tube-test, amaranth e fumanoe e fokotsa matšoao a mangata a ho ruruha ().

Ka mokhoa o ts'oanang, phuputso ea liphoofolo e bontšitse hore amaranth e thusitse ho thibela tlhahiso ea immunoglobulin E, mofuta oa antibody e amehang ho ruruheng ha alejiki ().

Leha ho le joalo, ho hlokahala lipatlisiso tse ling ho lekanya litlamorao tse ka bang teng tsa anti-inflammatory tsa amaranth bathong.

Kakaretso Liphuputso tsa liphoofolo le li-tube-test li bontša hore amaranth e ka ba le phello e khahlanong le ho ruruha 'meleng.

Amaranth e ka fokotsa maemo a k'holeseterole

Cholesterol ke ntho e kang mafura e fumanoang 'meleng oohle. Cholesterol e ngata haholo e ka haella maling 'me ea etsa hore methapo ea mali e fokotsehe.

Ho khahlisang ke hore lithuto tse ling tsa liphoofolo li fumane hore amaranth e kanna ea ba le thepa e theolang k'holeseterole.

Phuputso e 'ngoe ho li-hamsters e bontšitse hore oli ea amaranth e fokotsehile ka botlalo le "mpe" LDL cholesterol ka 15% le 22%, ka ho latellana. Ho feta moo, lijo-thollo tsa amaranth li fokolitse "cholesterol" e "mpe" ha e ntse e eketsa "cholesterol" e ntle "HDL".

Ntle le moo, phuputso e entsoeng likhoho e tlalehile hore lijo tse nang le amaranth li fokotse k'holeseterole e felletseng ka 30% le "cholesterol" e "mpe" ka 70% ().

Leha ho na le liphetho tse ts'episang, ho hlokahala lipatlisiso tse ling ho utloisisa hore na amaranth e ka ama maemo a k'holeseterole joang ho batho.

Kakaretso Liphuputso tse ling tsa liphoofolo li bonts'a hore "Amaranth" e ka thusa ho fokotsa maemo a "LDL cholesterol" e felletseng.

E ka thusa ho theola boima ba 'mele

Haeba u batla ho theola liponto tse ling tse 'maloa, u kanna ua batla ho nahana ho eketsa amaranth lijong tsa hau.

Amaranth e na le protheine e ngata le fiber, tseo ka bobeli li ka thusang boiteko ba hau ba ho theola boima ba 'mele.

Phuputsong e le 'ngoe e nyane, ho fumanoe lijo tsa hoseng tse nang le protheine e ngata ho fokotsa maemo a ghrelin, hormone e hlohlelletsang tlala ().

Phuputso e 'ngoe ho batho ba 19 e bontšitse hore phepo e phahameng ea protheine e amana le phokotso ea takatso ea lijo le khalori e kenang ().

Ho sa le joalo, faeba e amaranth e ka tsamaea butle ka har'a pampitšana e sa silisoang, e thusa ho nts'etsapele maikutlo a botlalo.

Phuputso e 'ngoe e ile ea latela basali ba 252 ka likhoeli tse 20 mme ea fumana hore ho eketsa ts'ebeliso ea fiber ho amana le kotsi e tlase ea ho nona le mafura a' mele ().

Leha ho le joalo, lipatlisiso tse ling li hlokahala ho sheba litlamorao tsa amaranth mabapi le tahlehelo ea boima ba 'mele.

Ho eketsa boima ba 'mele, etsa bonnete ba hore o kopanya amaranth le phepo e nepahetseng ka kakaretso le bophelo bo mafolofolo.

Kakaretso Amaranth e na le protheine e ngata le fiber, tseo ka bobeli li ka thusang ho fokotsa takatso ea lijo le ho eketsa boima ba 'mele.

Amaranth ka tlhaho ha e na mahala

Gluten ke mofuta oa protheine e fumanoang lithollo tse kang koro, harese, mopeleto le rye.

Bakeng sa ba nang le lefu lena la celiac, ho ja gluten ho baka karabelo ea 'mele' meleng, ho baka tšenyo le ho ruruha tšilong ea lijo ().

Ba nang le kutlo ea gluten le bona ba ka ba le matšoao a mabe, ho kenyelletsa letšollo, ho ruruha le khase ().

Le ha lithollo tse ngata tse jeoang haholo li na le gluten, amaranth ka tlhaho ha e na gluten ebile e ka natefeloa ke ba jang lijo tsa gluten.

Limela tse ling tse se nang gluten ka tlhaho li kenyelletsa mabele, quinoa, nyalothe, habore, buckwheat le raese e sootho.

Kakaretso Amaranth ke lijo-thollo tse se nang phepo, tse se nang gluten e leng tlatsetso e loketseng ea lijo bakeng sa ba nang le lefu lena le leng kapa kutloisiso ea gluten.

Mokhoa oa ho Sebelisa Amaranth

Amaranth e bonolo ho e lokisa mme e ka sebelisoa lijana tse fapaneng.

Pele o pheha amaranth, o ka e hlahisa ka ho e kenya ka metsing ebe o lumella lithollo ho mela letsatsi le le leng ho isa ho a mararo.

Ho mela ho etsa hore lijo-thollo li be bonolo ho sila le ho senya li-antinutrients, tse ka senyang ho monya matsoai ().

Ho pheha amaranth, kopanya metsi le amaranth ka karolelano ea 3: 1. E futhumatse ho fihlela e fihla ho pheha, ebe o fokotsa mocheso ebe o e tlohella hore e bope metsotso e ka bang 20, ho fihlela metsi a kenella.

Mona ke litsela tse 'maloa tse bonolo tsa ho natefeloa ke lijo-thollo tsena tse matlafatsang:

• Kenya amaranth ho smoothies ho matlafatsa fiber le protheine
• E sebelise lijana sebakeng sa pasta, raese kapa motsoala
• E kopanya ka sopho kapa sechu ho eketsa botenya
• E etse lijo-thollo tsa hoseng ka ho ferekanya litholoana, linate kapa sinamone

Kakaretso Amaranth e ka hlahisoa ho ntlafatsa ts'oaetso le ho monya liminerale. Amaranth e phehiloeng e ka sebelisoa lijana tse ngata tse fapaneng.

Ntlha ea Bohlokoa

Amaranth ke lijo-thollo tse se nang phepo, tse se nang gluten tse fanang ka fiber, liprotheine le limatlafatsi tse ngata.

E boetse e amahanngoa le melemo e 'maloa ea bophelo bo botle, ho kenyelletsa ho fokotsa ho ruruha, maemo a tlase a k'holeseterole le ho fokotsa boima ba' mele.

Habohlokoa ho tsohle, lijo-thollo tsena li bonolo ho li lokisoa 'me li ka eketsoa lijong tse fapaneng, ho li etsa tlatsetso e ntle haholo lijong tsa hau.