Kodi zakudya za quinoa ndi zotani? Quinoa ndi chakudya chochuluka, osati kwa zamasamba ndi zophika, koma kwa aliyense amene akuyang'ana kuchepetsa cholesterol kapena kuwonjezera mbewu zonse zabwino ndi zakudya zina. Koma dziwani kuti pali mitundu yosiyanasiyana ya quinoa, kotero kuti zakudya zawo zimakhala zosiyana pang'ono.
Ma calories mu Quinoa
Quinoa ndi yotsika kwambiri mu makilogalamu. Chikho chimodzi cha quinoa yophika (185 g) chimapereka makilogalamu 222 .
Koma, ndithudi, penyani zomwe mumaphatikiza ku quinoa, monga momwe ziliri pophika kuti mafuta ambiri ndi mafuta adzawonjezeredwa, malingana ndi momwe mumakonzekera.
Mafuta ku Quinoa
Quinoa ndi mafuta ochepa koma, monga mbewu, ili ndi pang'ono. Chikho chimodzi cha quinoa chophika chimapatsa 3.4 magalamu a mafuta . Poyerekeza, 185 g ya ng'ombe yophika yophika imapereka 33 g mafuta. Omwe!
Mapulotini mu Quinoa
Chimodzi mwa zifukwa zomveka zokhalira ndi quinoa ndi chifukwa chakuti ali ndi mapuloteni apamwamba kwambiri, omwe amachititsa kuti puloteni ikhale yopanda mafuta komanso otsika kwambiri kwa zamasamba ndi zamasamba.
Malingana ndi deta ya USDA ya zakudya, 1 chikho cha quinoa chophika chiri ndi 8.14 magalamu a mapuloteni . Pofuna kuwonetsetsa kuti, mapuloteni ovomerezeka a tsiku ndi tsiku amakhala pafupifupi 56 gm kwa amuna ambiri ndi 46 magalamu kwa amayi ambiri.
Kuwonjezera pa quinoa, palinso mitundu ina yabwino ya mapuloteni kwa odyetsa .
Mavitamini Ena ku Quinoa
Quinoa ndi gwero lalikulu la zitsulo komanso zowonjezera zamasamba, zophika, ndi zowonjezera.
Chikho chimodzi cha quinoa chophika chimapereka 15 peresenti ya mankhwala ovomerezeka a tsiku ndi tsiku, ndi magalamu asanu a fiber, omwe ndi 21 peresenti ya ndalama zokwanira. Quinoa imakhalanso gwero la magnesium , ndi 118 mg pa chikho, yophika.
Malingana ndi deta ya USDA ya zakudya, 1 chikho cha quinoa yophika chimapereka:
- 39.41 g chakudya
- 31 mg calcium
- 2.76 mg chitsulo
- 318 mg potaziyamu
- 13 mg sodium
- 2.02 mg zinki
Kuphika Ndi Quinoa
Osaphika ndi quinoa kale ndikudzifunsa momwe angakonzekerere tirigu wathanzi wopanda thanzi? Mukudabwa kumene mungapeze ena ku golosale? Pezani mayankho ku mafunso onsewa ndi zina ndi mawu oyamba a quinoa . Zonse zomwe mukufunikira kuzidziwa, kuphatikizapo maphikidwe abwino a zamasamba a quinoa.