Wakambonzwa nezve amaranth here? Iko gorosi rave richifamba zvishoma nezvishoma sezvo vanhu vachiedza kudya zviyo zvose uye vari kutsvaka chimwe chinhu chitsva.
Munzira dzakawanda, amaranth ine kufanana kune quinoa , kunyange zvazvo iyo isiri iyo yose yakabatana. Kunyange zvazvo vanhu vemarudzi eAndes muSouth America vakanga vachikohwa quinoa zviuru zvemazana apfuura, vanhu veAztec veMexico vakanga vachiita chinhu chimwechete ne amaranth.
Zvose amaranth uye quinoa mbeu dzinowedzera amino acid lysine kupfuura mamwe mbeu, izvo zvinoita kuti mapuroteni ave "akakwana", zvinoreva kuti muviri unogona kuwana zvose zvinokosha amino acid kubva ku amaranth. Vanewo mavitamine akafanana uye mapurisa, kunyange zvazvo amaranth yakakwirira mumaminerari akawanda. (Haisi yepamusoro yezviyo, sembeu mbeu yezviyo zvinomera segorosi, oats, mupunga, etc. Nenzira dzakawanda dzatingafunga nadzo sezviyo.)
Cherechedza: Iko dzimwe nguva inoziviswa kuti amaranth uye quinoa "yakakwirira muprotheni". Zvisinei, inenge 4 kana 5 magiramu emapurotini nehafu yekapu yekushandira, haisi nzira yakanakisisa yekuwana zvakawanda zveprotein yako inoda.
Mashizha emuti wemuranth anogona kudyiwa semuriwo.
Health Health Benefits of Amaranth
Amaranth ndiyo yakanaka kwazvo yemanganese, iyo yakanaka kwazvo inokonzera magnesium, uye yakanaka yesimbi, vitamin B6, folate, selenium, uye zinc.
Carbohydrate uye Fiber Counts for Amaranth
- 1/2 mukombe yakabikwa amaranth: 20 gramu inoshanda (net) makhahydrates uye 2,5 gramu fiber, 4.5 gramu mapuroteni, uye 125 makori
- 4 oz. (1/4 lb): yakagadzirwa nema18 gramu (net) makedhaidhyrate uye 8 gramu fiber, 15 gm protein, uye 416 makori
Glycemic Index ye Amaranth
Handina kukwanisa kuwana chidzidzo cheglycemic index yeke yakagadzirwa-zviyo amaranth.
Ground kusvika muupfu, inoratidzika kunge yakawanda kupfuura glycemic kupfuura upfu hwegorosi, zvichida yakafanana neupfu hwejisi. Iyo inogonawo kuonekwa semapapcorn, iyo iyo iyo glycemic index iri pedo nepamusoro pechati, inenge zana.
Glycemic Mutoro we Amaranth
Kana tikafunga kuti glycemic load ye amaranth yaizofananidzwa ne quinoa, ichange iri:
- 1/2 mukombe yakabikwa amaranth: 9
- 4 oz. isina amarusi (1/4 lb), iyo inobva yabikwa: 40
Sources:
Chaturvedi, A. et al. Glycemic index yezviyo amaranth, gorosi uye mupunga muNIDDM nyaya. Dyara Zvokudya Zvokudya Kwevanhu. 1997; 50 (2): 171-8.
USDA National Nutrient Database ye Standard Reference, Release 21.