Quinoa 101: Lintlha tsa phepo e nepahetseng le melemo ea bophelo bo botle

Litaba

• Lintlha tsa phepo e nepahetseng
• Li-carbs
• Faeba
• Liprotheine
• Mafura
• Li-vithamine le liminerale
• Metsoako e meng ea limela
• Melemo ea bophelo bo botle ba quinoa
• Tekanyo e tlase ea tsoekere maling
• E ka thusa ho theola boima ba 'mele
• Quinoa ha e na gluten
• Liphello tse bohloko
• Li-phytates
• Lithako
• Ntlha ea bohlokoa

Quinoa ke peo ea semela se tsejoang ka mahlale e le Chenopodium quinoa.

E na le limatlafatsi tse ngata ho feta lithollo tse ngata 'me hangata e rekisoa e le "lijo tse hlabosang" (1,).

Le ha quinoa (e phatlalalitsoe KEEN-wah) e lokiselitsoe le ho jeoa joalo ka thollo ea lijo-thollo, e arotsoe ka "pseudocereal", hobane ha e mele mohloeng joalo ka koro, habore le raese.

Quinoa e na le tatso e benyang le tatso ea linate. Hape ha e na gluten 'me ka hona e ka natefeloa ke batho ba mamelang gluten kapa koro.

Peo ea Quinoa e bataletse, e motopo, 'me hangata e mosehla o sootho, leha' mala o ka ba pinki ho ea ho o motšo. Tatso ea eona e ka fapana ho ea bohloko ho ea ho monate ().

Hangata e phehiloe ebe e eketsoa lisalateng, e sebelisetsoa ho tiisa sopho, kapa e jeoa e le sejana se lehlakoreng kapa motoho oa hoseng.

Peo e ka boela ea hlaha, ea siloa, 'me ea sebelisoa e le phofo kapa e hlaha joaloka popcorn. Quinoa ke lijo tse ntlehali bakeng sa masea (, 3).

Machaba a Kopaneng a phatlalalitse 2013 "Selemo sa Machaba sa Quinoa" ka lebaka la bokhoni ba peo ea ho kenya letsoho ts'ireletsong ea lijo lefatšeng ka bophara (4).

Le ha ka botsebi ba quinoa e se thollo, e ntse e nkuoa e le lijo tsa lijo-thollo kaofela.

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba ka quinoa.

Lintlha tsa phepo e nepahetseng

Quinoa e phehiloeng e na le metsi a 71.6%, lik'habohaedreite tse 21.3%, protheine ea 4.4% le mafura a 1,92%.

Senoelo se le seng (ligrama tse 185) tsa quinoa e phehiloeng se na le likhalori tse 222.

Linnete tsa phepo ea li-ounise tse 3.5 (ligrama tse 100) tsa quinoa e phehiloeng ke ():

• Lik'halori: 120
• Metsi: 72%
• Liprotheine: 4.4 dikgerama
• Li-carbs: 21.3 dikgerama
• Tsoekere: ligrama tse 0,9
• Faeba: ligrama tse 2,8
• Mafura: ligrama tse 1,9

Li-carbs

Carbs e etsa 21% ea quinoa e phehiloeng, e ka bapisoang le harese le raese.

Hoo e ka bang 83% ea li-carbs ke li-starches. Tse ling kaofela li na le fiber, hammoho le tsoekere e nyane (4%), joalo ka maltose, galactose le ribose (,).

Quinoa e na le palo ea 53 ea glycemic index (GI) e batlang e le tlase, e bolelang hore ha ea lokela ho baka sekhahla se potlakileng tsoekere ea mali (7).

GI ke tekanyo ea hore na tsoekere e maling e phahama hakae kamora ho ja. Lijo tse nang le glycemic e ngata li hokahane le botenya le mafu a fapaneng (,).

Faeba

Quinoa e phehiloeng ke mohloli o motle oa fiber, e otlang raese e sootho le poone e mosehla (10).

Likhoele li etsa 10% ea boima bo ommeng ba quinoa e phehiloeng, 80-90% ea eona e le likhoele tse sa qhibilihang joalo ka selulose (10).

Likhoele tse sa qhibiliheng li 'nile tsa amahanngoa le ho fokotsa kotsi ea lefu la tsoekere (,,).

Hape, tse ling tsa faeba e sa qhibiliheng li ka belisoa ka mpeng ea hau joalo ka likhoele tse qhibilihang, ho fepa libaktheria tsa hau tse mosa le ho khothaletsa bophelo bo botle ka kakaretso (,).

Quinoa e boetse e fana ka starch e manganga, e fepang libaktheria tse molemo ka mpeng ea hau, e khothaletsa ho theoa ha li-fatty chain fatty (SCFAs), ho ntlafatsa bophelo bo botle ba 'mele le ho fokotsa kotsi ea mafu (,).

Liprotheine

Li-amino acid ke tsona tse ahang liprotheine, 'me liprotheine ke litene tsa' mele oa hau.

Li-amino acid tse ling li nkuoa li le bohlokoa, hobane 'mele oa hau o sitoa ho li hlahisa, ho etsa hore ho hlokahale hore o li fumane lijong tsa hau.

Ka boima bo ommeng, quinoa e fana ka 16% ea protheine, e phahameng ho feta lithollo tse ngata tsa lijo-thollo, joalo ka harese, raese le poone (3,,).

Quinoa e nkuoa e le mohloli o felletseng oa protheine, ho bolelang hore e fana ka li-amino acid tsohle tse robong tsa bohlokoa (,, 19).

E phahame ka mokhoa o ikhethang ka amino acid lysine, eo hangata e haelloang ke limela. E boetse e ruile methionine le histidine, e e etsang mohloli o motle oa protheine e thehiloeng ho limela (1,, 3).

Boleng ba protheine ea quinoa bo tšoana le casein, protheine ea boleng bo holimo ea lihlahisoa tsa lebese (3, 19, 20, 21,,).

Quinoa ha e na gluten, ka hona e loketse batho ba sa tsotelleng kapa ba alejiki ho gluten.

Mafura

3.5-ounce (100-gram) ea quinoa e phehiloeng e fana ka ligrama tse 2 tsa mafura.

Ho tšoana le lithollo tse ling, mafura a quinoa a entsoe haholo ka asiti ea palema, asiti ea oleic le asiti ea linoleic (21, 24, 25).

Li-carb tse quinoa li entsoe haholo ka setache, likhoele tse sa qhibiliheng, le tsoekere e nyane le starch e hanang. Thollo ena e nkuoa e le protheine e felletseng mme e fana ka ligrama tse 2 tsa mafura ka li-ounise tse 3,5 (100 grams).

Li-vithamine le liminerale

Quinoa ke mohloli o motle oa li-antioxidants le liminerale, e fanang ka magnesium, tšepe, fiber le zinc ho feta lithollo tse ngata tse tloaelehileng (3, 26, 27).

Li-vithamine le liminerale tsa mantlha tsa quinoa ke tsena:

• Manganese. E fumanoe ka bongata bo boholo ka lithollo tse felletseng, lesela lena la liminerale le bohlokoa bakeng sa metabolism, kholo le kholo ().
• Phosphorus. Khafetsa ena e fumanoa lijong tse nang le protheine e ngata, e bohlokoa molemong oa bophelo bo botle ba masapo le tlhokomelo ea lisele tse fapaneng tsa 'mele ().
• Koporo. Lerafshoa leo hangata le haelloang ke lijo tsa Bophirimela, koporo e bohlokoa bakeng sa bophelo bo botle ba pelo ().
• Folate. E 'ngoe ea livithamini tsa B, folate ke ea bohlokoa bakeng sa ts'ebetso ea lisele le kholo ea lisele mme e nkuoa e le ea bohlokoa haholo ho bakhachane (,).
• Tšepe. Diminerale ena ea bohlokoa e etsa mesebetsi e mengata ea bohlokoa 'meleng oa hau, joalo ka ho tsamaisa oksijene ka lisele tse khubelu tsa mali.
• Magnesiamo. E bohlokoa bakeng sa lits'ebetso tse ngata 'meleng oa hau, hangata magnesium e haelloa ke lijo tsa Bophirimela ().
• Zinki. Diminerale ena e bohlokoa bakeng sa bophelo bo botle ka kakaretso mme e nka karolo liketsong tse ngata tsa lik'hemik'hale 'meleng oa hau ().

Quinoa ke mohloli o motle oa liminerale tse 'maloa, ho kenyeletsoa manganese, phosphorus, koporo, folate, tšepe, magnesium le zinc.

Metsoako e meng ea limela

Quinoa e na le metsoako e mengata ea limela e tlatsetsang tatso ea eona le litlamorao tsa bophelo bo botle. Li kenyeletsa:

• Saponin. Li-glycosides tsena li sireletsa peo ea quinoa khahlano le likokoanyana le litšokelo tse ling. Li bohloko 'me hangata li tlosoa ka ho inela, ho hlatsoa kapa ho hadika pele li pheha (,).
• Quercetin. Polyphenol antioxidant e matla e ka thusa ho itšireletsa mafung a fapaneng, joalo ka lefu la pelo, lefu la masapo le mefuta e meng ea mofets'e (,,).
• Kaempferol. Polyphenol antioxidant ena e ka fokotsa menyetla ea mafu a sa foleng, ho kenyeletsoa mofetše (,).
• Squalene. Selelekela sena sa li-steroid se sebetsa joalo ka antioxidant 'meleng oa hau ().
• Asiti ea phytic. Moriana ona o fokotsa ho monya liminerale, joalo ka tšepe le zinc. Asiti ea Phytic e ka fokotsoa ka ho inela kapa ho thunya quinoa pele ho pheha ().
• Lithako. Li ka tlama le khalsiamo, tsa fokotsa ts'ebeliso ea eona, 'me tsa eketsa menyetla ea hore lejoe la liphio le thehoe ho batho ba nang le kutloelo-bohloko (43).

Mefuta e bohloko ea quinoa e na le li-antioxidants tse ngata ho feta mefuta e monate, empa ka bobeli ke mehloli e metle ea li-antioxidants le liminerale.

Phuputso e 'ngoe e fihletse qeto ea hore quinoa e na le li-antioxidant tse phahameng ka ho fetisisa tsa lijo-thollo tse 10 tse tloaelehileng, maiketsetso le linaoa ().

Quinoa le lijalo tse amanang le eona li se li fumanoe e le mehloli e betere ea li-antioxidants tsa flavonoid ho feta li-cranberries, tse nkoang li le ngata haholo ho flavonoids (45).

Hopola hore maemo a antioxidant a ka fokotseha ha u pheha (46,).

Quinoa e na le metsoako e mengata ea limela, haholo-holo li-antioxidants. Tse ling tsa metsoako e sa rateheng ea semela li ka felisoa ka ho inela, ho hlatsoa kapa ho hadika pele ho pheoa.

Melemo ea bophelo bo botle ba quinoa

E na le phepo ebile e ruile liminerale tse ngata le metsoako ea limela, quinoa e ka ba tlatsetso e phetseng hantle lijong tsa hau.

Lintlha tse ling li bonts'a hore quinoa e ka eketsa phepelo ea hau ea phepo e nepahetseng mme ea thusa ho fokotsa tsoekere ea mali le triglycerides.

Tekanyo e tlase ea tsoekere maling

Batho ba nang le lefu la tsoekere la mofuta oa 2 ba sitoa ho sebelisa insulin ka nepo, ba baka maemo a tsoekere e phahameng maling le mathata a fapaneng.

Li-carb tse ntlafalitsoeng li hokahantsoe le kotsi e eketsehang ea lefu la tsoekere la mofuta oa 2 le lefu la pelo, ha lithollo tse felletseng joalo ka quinoa li amahanngoa le kotsi e fokotsehileng (,,,,).

Phuputso e entsoeng ka likhoto lijong tse phahameng tsa fructose e bontšitse hore ho ja quinoa ho theola mali a k'holeseterole ea mali haholo, triglycerides le tsoekere maling, tseo kaofela li amanang le mofuta oa 2 oa lefu la tsoekere ().

Phuputso e 'ngoe ea motho e bapisitse litlamorao tsa quinoa le lihlahisoa tsa koro tse tloaelehileng tse se nang gluten.

Quinoa e theotse triglycerides ea mali le mafura a mafura a mahala. E boetse e amme maemo a tsoekere maling ho isa tekanyong e nyane ho feta pasta e senang gluten, bohobe bo se nang gluten, le bohobe ba setso ().

E ka thusa ho theola boima ba 'mele

Quinoa e na le thepa e mengata e etsang hore e be lijo tse bonolo tsa ho theola boima ba 'mele.

E phahame ka protheine ho feta lijo tse ts'oanang, joalo ka raese, poone le koro e felletseng ().

Liprotheine li nkuoa e le ntho ea bohlokoa bakeng sa tahlehelo ea boima ba 'mele, kaha e matlafatsa metabolism le maikutlo a botlalo. Ka ho etsa joalo, ho ka thusa ho thibela botenya le mafu a amanang le ona (,).

Likhoele le tsona li bohlokoa bakeng sa ho theola boima ba 'mele, ho khothaletsa ho fokotseha ha lik'halori ka ho eketsa maikutlo a botlalo le ho ntlafatsa bophelo bo botle ba' mele (,).

Quinoa e na le fiber e ngata ho feta lijo tse ngata tsa lijo-thollo.

Boleng ba GI ea quinoa bo batla bo le tlase, mme lijo tse nang le glycemic tse tlase li bontšitsoe ho thibela ho ja ho feta tekano le ho fokotsa tlala (9,,).

Quinoa ha e na gluten

Joaloka pseudocereal e se nang gluten, quinoa e loketse batho ba sa mamellaneng kapa ba alejiki ho gluten, joalo ka ba nang le lefu lena le leng (3).

Lipatlisiso li bontša hore ho sebelisa quinoa lijong tse se nang gluten, ho fapana le lisebelisoa tse ling tse se nang gluten, ho eketsa haholo boleng ba limatlafatsi le antioxidant ba lijo tsa hau (, 61,).

Lihlahisoa tse thehiloeng ho quinoa li mamelloa hantle 'me ka hona e ka ba mokhoa o mong o loketseng koro, ka sebopeho sa eona sa pele le ka lihlahisoa tse kang bohobe kapa pasta ().

Quinoa e ka fokotsa k'holeseterole ea mali, tsoekere ea mali le triglycerides. Ke mokhoa oa ho theola boima ba 'mele, o se nang gluten,' me ho bonts'itsoe hore o eketsa boleng ba limatlafatsi le antioxidant ba lijo tse se nang gluten.

Liphello tse bohloko

Quinoa hangata e mamelloa hantle ntle le litla-morao tse tlalehiloeng.

Li-phytates

Ho tšoana le lithollo le lithollo tse ling tse ngata, quinoa e na le li-phytates.

Tsena li ka fokotsa ho monya ha hau liminerale tse kang tšepe le zinki (3).

Lithako

Quinoa ke setho sa Chenopodiaceae lelapa 'me kahoo phahameng oxalates. Mefuta e meng ea lelapa le le leng ke sepinichi le beetroot (43).

Lijo tsena li ka kenya letsoho ho thehoeng ha lejoe la liphio ho batho ba nang le kutloelo-bohloko ().

Litholoana tsena li ka fokotsoa ka ho hlatsoa le ho inela quinoa pele u pheha.

Quinoa ka kakaretso e mamelloa hantle empa e na le li-phytates le oxalates. Tsena li ka fokotsa monya oa hau oa liminerale mme tsa kenya letsoho ho thehoeng ha majoe a liphio ho batho ba bang.

Ntlha ea bohlokoa

Quinoa e na le limatlafatsi tse ngata ho feta lithollo tse ling hape e na le liprotheine tse phahameng.

E na le livithamini, liminerale, le metsoako ea limela, hammoho le li-antioxidants.

Quinoa ha e na gluten, e ka thusa ho theola maemo a tsoekere maling, le ho thusa ho theola boima ba 'mele.

Haeba u batla ho eketsa limatlafatsi lijong tsa hau, ho tlosa lithollo tse ling tse kang raese kapa koro ka quinoa e ka ba qalo e ntle.