Mene ne darajar quinoa? Quinoa abu ne mai kyau, ba kawai ga masu cin ganyayyaki da kayan cin nama ba, amma ga duk wanda ke neman yada kyakarin cholesterol ko ƙara sabbin hatsi da karin karin kayan abinci. Yi hankali, duk da haka, akwai nau'o'in quinoa, don haka abubuwan da suke gina jiki zasu bambanta kadan.
Calories a Quinoa
Quinoa ne in mun gwada da low a cikin adadin kuzari. Ɗaya daga cikin kofin dafa quinoa (185 g) yana samar da 222 adadin kuzari .
Amma, hakika, kalli abin da kuke ƙarawa zuwa quinoa, kamar yadda yake a cikin tsarin dafa abinci mafi yawan calories da mai zasu kara, dangane da yadda kuka shirya shi.
Fat a Quinoa
Quinoa ne ta jiki low in mai amma, a matsayin iri, yana da ƙananan adadin. Ɗaya daga cikin burodin da ake dafaccen quinoa yana bada 3.4 grams na mai . By kwatanta, 185 g na dafa shi durƙusad da ƙasa naman sa bayar da 33 g na mai. Wane ne!
Protein a Quinoa
Daya daga cikin dalilai mafi kyau don jin daɗin quinoa shi ne saboda yana da nauyin haɗari mai gina jiki, wanda ya sa ya zama tushen gina jiki mai gina jiki kyauta da ƙananan mai gina jiki ga masu cin ganyayyaki.
Bisa ga kamfanin USDA na gina jiki, 1 kopin dafaffen da aka dafa shi ya ƙunshi nauyin gina jiki 8.14 grams . Don sanya wannan a cikin hangen zaman gaba, yawancin gina jiki na yau da kullum da aka ba da shawarar shine kimanin 56 grams ga mafi yawan maza da 46 grams ga mafi yawan mata.
Bugu da ƙari, quinoa, akwai wasu hanyoyin kirki mai gina jiki ga masu cin ganyayyaki .
Sauran kayan abinci a Quinoa
Quinoa yana da mahimmin ƙarfin baƙin ƙarfe da fiber ga masu cin ganyayyaki, vegans, da dukansu.
Ɗaya daga cikin buƙun da aka yi da shi yana samar da kashi 15 cikin 100 na abinci na yau da kullum da ake amfani dashi, da kuma 5 grams na fiber, wanda shine kashi 21 cikin dari na yawan adadin da ake bukata. Quinoa mai mahimmanci ne na magnesium , tare da 118 mg da kofin, dafa shi.
A cewar kamfanin USDA na gina jiki, 1 kopin dafaccen quinoa ya samar:
- 39.41 g carbohydrates
- 31 MG alli
- 2.76 MG ƙarfe
- 318 MG potassium
- 13 MG sodium
- 2.02 Maman zinc
Cooking Tare da Quinoa
Kada a dafa shi da quinoa kafin ku yi mamaki yadda za a shirya wannan kyakkyawan hatsi marar amfani? Tuna mamaki inda za ka iya samun wasu a kantin sayar da kayan kasuwa? Gano amsoshin waɗannan tambayoyin da kuma ƙarin tare da wannan gabatarwa ga quinoa . Duk abin da kuke buƙatar sani, ciki har da kayan kiwon lafiya mai gina jiki quinoa.