Chii chinonzi nutritional value ye quinoa? Quinoa chikafu chikuru, kwete chezvirimwa uye zvipembenene, asi kune ani zvake anotarisa kuderedza cholesterol yavo kana kuwedzera huwandu hwehutano hwakakwana uye huwandu hwefibha kune kudya kwavo. Unoziva, zvisinei, kuti kune marudzi akasiyana-siyana equinoa, saka michina yavo yezvakakwana ichasiyana zvishoma.
Calories muQuinoa
Quinoa yakaderera mumakori. Rimwe kapu yequinoa yakagadzirwa (185 g) inopa 222 makorikiti .
Asi, hongu, tarisa zvaunowedzera ku quinoa, sezvazviri mukugadzira iyo yakawanda yemakori nemafuta ichawedzerwa, zvichienderana nekugadzirira kwako.
Fat muQuinoa
Quinoa inowanzoperera mumafuta asi, sembeu, inenge ine zvishoma. Rimwe kapu yequinoa yakagadzirwa inopa 3.4 gm emafuta . Nokuenzanisa, 185 g yevhu yakagadzirwa yakaoma yakagadzikana inopa 33 g emafuta. Whoa!
Mapurotini muquinoa
Chimwe chezvikonzero zvakanakisisa zvekunakidzwa ne quinoa ndechokuti ine yakanyanya--protini zvakagadzikana, izvo zvinoita kuti ive cholesterol yakawanda-isina uye ine mafuta mashoma emaprotini emiti yezvinomera uye vegans.
Maererano neDADA nheyo dzekudya, 1 kapu yequinoa yakagadzirwa ine 8.14 magamu emapuroteni . Kuisa izvi nenzira yakajeka, mapuroteni anorayirwa zuva rimwe nerimwe inenge inenge 56 gramu kuvanhu vazhinji uye 46 magamu kuvakadzi vazhinji.
Mukuwedzera kune quinoa, kune zvimwe zvakanaka zvepuroteni yezvirimwa .
Mimwe Mishonga muQuinoa
Quinoa inzvimbo yakakura yesimbi uye fiber yezvirimwa, vegans, uye omnivores zvakafanana.
Imwe mukombe we quinoa yakagadzirwa inopa 15 muzana yekurudziro yezuva nezuva yakagadzirwa nesimbi, uye magiramu mashanu e fiber, iyo inenge 21 muzana mari inorayirwa. Quinoa inonyanyawo kugadzira magnesium , ine 118 mg pamukombe, yakabikwa.
Maererano neDADA nheyo yezvokudya, 1 kapu yequinoa yakagadzirwa inopa:
- 39.41 g gorohydrates
- 31 mg calcium
- 2.76 mg iron
- 318 mg potassium
- 13 mg sodium
- 2.02 mg zinc
Kubika Ne Quinoa
Hazvambori kubikiwa nequinoa pamberi uye nekushamisika kuti ungagadzirira sei hutano husina shiten-husina zviyo zvakakwana? Kufungisisa kwaunogona kuwana kune imwe muchitoro? Tsvaga mhinduro dzemibvunzo iyi yose uye nezvimwe neyiyi sumo ku quinoa . Zvose zvaunoda kuti uzive, zvinosanganisira healthy vegetarian quinoa recipes.