Amaranth: ọka ochie nke nwere nnukwu uru ahụike

Ndinaya

• Gịnị Bụ Amaranth?
• Amaranth Na-edozi Ahụ
• O Nwere Antioxidants
• Iri Amaranth nwere ike Belata mbufụt
• Amaranth nwere ike ịbelata ọkwa Cholesterol
• Ọ nwere ike inye aka na-efu ọnwụ
• Amaranth Bụ Gluten-Free
• Etu esi eji Amaranth
• Isi Okwu

Ọ bụ ezie na amaranth ka nwere ọbịbịa n'oge na-adịbeghị anya dị ka nri ahụike, ọka ochie a abụrụla nri na-eri nri n'akụkụ ụfọdụ nke ụwa kemgbe ọtụtụ puku afọ.

Ọ nwere nnukwu profaịlụ na-edozi ahụ ma jikọtara ya na ọtụtụ uru ahụike dị egwu.

Gịnị Bụ Amaranth?

Amaranth bụ otu ihe karịrị ụdị ụdị dị iche iche 60 dị iche iche nke etoliteworo maka ihe dịka afọ 8,000.

A na-ahụkarị mkpụrụ ọka ndị a dị ka nri dị mkpa na mmepe anya Inca, Maya na Aztec.

A na-ekewa Amaranth dị ka pseudocereal, nke pụtara na ọ bụghị na teknụzụ, ọ bụ ọka dị ka ọka wit ma ọ bụ ọka oat, ma ọ na-ekerịta ụdị ihe oriri na-atụnyere ma jiri ya mee ihe n'ụzọ ndị yiri ya. Ala ya, ụtọ ya na-arụ ọrụ nke ọma n'ọtụtụ efere ().

Ewezuga nke dịgasị iche iche, ọka a na-edozi ahụ enweghị ihe na-eri nri na ọgaranya na protein, eriri, micronutrients na antioxidants.

Na nchikota Amaranth bụ ụdị mkpụrụ ọka dịgasị iche iche na nke na-edozi ahụ nke etoliteworo kemgbe ọtụtụ puku afọ.

Amaranth Na-edozi Ahụ

Mkpụrụ ọka ochie a nwere eriri na protein, yana ọtụtụ micronutrients dị mkpa.

Karịsịa, amaranth bụ ezigbo isi iyi nke manganese, magnesium, phosphorus na iron.

Otu iko (gram 246) amaranth esiri esi nwere nri ndị a (2):

• Calorisị: 251
• Protein: 9.3 gram
• Carbs: 46 gram
• Abụba: 5.2 gram
• Manganese: 105% nke RDI
• Magnesium: 40% nke RDI
• Site: 36% nke RDI
• Iron: 29% nke RDI
• Selenium: 19% nke RDI
• Ọla kọpa: 18% nke RDI

Amaranth jupụtara na manganese, na-egbo mkpa gị kwa ụbọchị na naanị otu nri. Manganese dị mkpa karịsịa maka ịrụ ọrụ ụbụrụ ma kwenye na ọ ga-echebe megide ụfọdụ ọnọdụ akwara ozi ().

Ọ dịkwa ọgaranya na magnesium, ihe dị mkpa na-edozi ahụ gụnyere ihe fọrọ nke nta ka ọ bụrụ mmeghachi omume 300 na ahụ, gụnyere njikọta DNA na mwepụ akwara ().

Kedu ihe ọzọ, amaranth dị na phosphorus, mineral nke dị mkpa maka ahụike ọkpụkpụ. Ọ dịkwa ọgaranya nke ígwè, nke na-enyere ahụ gị aka ịmịpụta ọbara (,).

Na nchikota Amaranth bu ezigbo ihe eji eme ya na fiber, protein, manganese, magnesium, phosphorus na iron, ya na otutu micronutrients ndi ozo.

O Nwere Antioxidants

Antioxidants bu ihe ndi na-aputa ihe na-enyere aka ichebe megide ihe ojoo n’adighi aru. Free radicals nwere ike imebi mkpụrụ ndụ ma nye aka na mmepe nke ọrịa na-adịghị ala ala ().

Amaranth bụ ezigbo isi iyi ọgwụ na-akwalite antioxidants.

Otu nyocha kwuru na amaranth dị elu na phenolic acid, nke bụ ogige osisi na-arụ ọrụ dị ka antioxidants. Ndị a gụnyere gallic acid, peeji nke-hydroxybenzoic acid na vanillic acid, ha nile nwere ike inye aka chebe megide ọrịa dịka ọrịa obi na ọrịa kansa (,).

N’otu nnyocha oke mere, achọpụtara amaranth iji mụbaa ọrụ ụfọdụ antioxidants ma nyere aka kpuchido imeju megide mmanya ().

Ihe antioxidant kachasị dị na amaranth, ma ọmụmụ achọpụtala na ịmị mkpụrụ na ịhazi ya nwere ike belata ọrụ antioxidant (,).

Achọkwuru ọmụmụ ihe iji chọpụta otú antioxidants na amaranth nwere ike isi metụta ụmụ mmadụ.

Na nchikota Amaranth dị elu n'ọtụtụ antioxidants, dị ka gallic acid, peeji nke-hydroxybenzoic acid na vanillic acid, nke nwere ike inye aka kpuchido ọrịa.

Iri Amaranth nwere ike Belata mbufụt

Mbufụt bụ nzaghachi na-adịghị mma nke ezubere iji kpuchido ahụ megide mmerụ ahụ na ọrịa.

Otú ọ dị, ọzịza na-adịghị ala ala nwere ike itinye aka na ọrịa na-adịghị ala ala ma jikọtara ya na ọnọdụ dịka kansa, ọrịa shuga na ọrịa autoimmune ().

Ọtụtụ nnyocha achọpụtala na amaranth nwere ike ịnwe mmetụta na-egbochi mkpali na ahụ.

N'ime otu nyocha nyocha-tube, achọpụtara amaranth iji belata ọtụtụ akara nke mbufụt ().

N'otu aka ahụ, nnyocha ụmụ anụmanụ gosiri na amaranth nyeere aka gbochie mmepụta nke immunoglobulin E, ụdị ụdị mgbochi na-etinye aka na nfụkasị ahụ ().

Otú ọ dị, ọ dị mkpa iji nyochakwuo iji chọpụta mmetụta nke mgbochi na ụmụ mmadụ.

Na nchikota Ihe omumu na ihe nyocha-ule na-egosi na amaranth nwere ike inwe mmetụta mgbochi mkpali n'ime ahụ.

Amaranth nwere ike ịbelata ọkwa Cholesterol

Cholesterol bụ ihe dịka abụba dị n’ahụ ya. Oke cholesterol nwere ike itolita n’ime ọbara ma mee ka akwara dị warara.

N’ụzọ na-akpali mmasị, ụfọdụ ọmụmụ ụmụ anụmanụ achọpụtala na amaranth nwere ike ịnwe ihe na-ebelata cholesterol.

Otu nnyocha na hamsters gosipụtara na amaranth mmanụ belatara mkpokọta na "ọjọọ" LDL cholesterol site na 15% na 22%, n'otu n'otu. Ọzọkwa, mkpụrụ amaranth belatara LDL cholesterol “ọjọọ” ka ọ na - abawanye “ezi” HDL cholesterol ().

Ọzọkwa, ọmụmụ banyere ọkụkọ kwuru na nri nwere amaranth belatara mkpokọta cholesterol ruo ihe ruru 30% na LDL cholesterol “ọjọọ” ruo 70% ().

N'agbanyeghị nsonaazụ ndị a na-ekwe nkwa, ọ dị mkpa nyocha ọzọ iji ghọta otú amaranth nwere ike isi metụta ọkwa cholesterol na ụmụ mmadụ.

Na nchikota Fọdụ ọmụmụ ụmụ anụmanụ na-egosi na amaranth nwere ike inye aka belata ogo nke LDL cholesterol zuru oke na "ọjọọ".

Ọ nwere ike inye aka na-efu ọnwụ

Ọ bụrụ na ị na-achọ ịkwụsị pound ole na ole, ị nwere ike ịtụle itinye amaranth na nri gị.

Amaranth dị elu na protein na eriri, ha abụọ nwere ike inyere gị aka ịkwụsị ịdị arọ gị.

N'ime otu obere ọmụmụ, achọpụtara nri ụtụtụ dị elu na-ebelata ogo nke ghrelin, homonụ nke na-akpali agụụ ().

Nnyocha ọzọ e mere na mmadụ iri na itoolu gosiri na ejikọtara nri protein dị ukwuu na mbelata agụụ na kalori ().

Ka ọ dị ugbu a, eriri dị na amaranth nwere ike iji nwayọ nwayọ site na akụkụ eriri afọ, na-enyere aka kwalite mmetụta nke izu ezu.

Otu nnyocha soro ụmụ nwanyị 252 maka ọnwa 20 wee chọpụta na ịba ụba nri fiber metụtara na ihe ize ndụ dị ala nke inweta ibu na abụba ahụ ().

N'agbanyeghị nke ahụ, achọrọ nyocha ọzọ iji hụ mmetụta nke amaranth na ọnwụ.

Iji mee ka ọnwụ dịkwuo elu, jide n'aka na ị ga-etinye amaranth na nri zuru oke yana ndụ ndụ.

Na nchikota Amaranth dị elu na protein na fiber, ha abụọ nwere ike inye aka belata agụụ ma mee ka ọnwụ belata.

Amaranth Bụ Gluten-Free

Gluten bụ ụdị protein a na-ahụ na ọka dị ka ọka wheat, ọka bali, spelled na rye.

Maka ndị nwere ọrịa celiac, iri nri gluten na-ebute nzaghachi na ahụ, na-emebi mmebi na mbufụt na akụkụ nri ().

Ndị nwere ọgụgụ isi nwere ike ịnwe mgbaàmà na-adịghị mma, gụnyere afọ ọsịsa, bloating na gas ().

Ọ bụ ezie na ọtụtụ ọka ndị a na-ejikarị eri nri na-ebu gluten, amaranth bụ nke na-enweghị gluten na ndị na-eri nri na-enweghị nri na-atọ ya ụtọ.

Mkpụrụ ndị ọzọ na-enweghị gluten na-agụnye sorghum, quinoa, millet, oat, buckwheat na osikapa agba aja aja.

Na nchikota Amaranth bụ mkpụrụ osisi na-edozi ahụ, nke na-adịghị eri nri na-edozi ahụ bụ mgbakwunye kwesịrị ekwesị maka ndị nwere ọrịa celiac ma ọ bụ mmuta nke gluten.

Etu esi eji Amaranth

Amaranth dị mfe ịkwadebe ma nwee ike iji ya mee ọtụtụ efere dị iche iche.

Tupu ị na-esi nri, ị nwere ike ipupụta ya site na ịmị ya na mmiri wee kwe ka ọka ahụ puo ruo otu ụbọchị ruo ụbọchị atọ.

Ogwu na-eme ka ọka na-agbari ngwa ngwa ma na-agbaji ndị na-edozi ahụ, nke nwere ike imebi nsị ịnweta ().

Iji sie amaranth, jikọta mmiri na amaranth na nha 3: 1. Kpoo ya ruo mgbe o rutere obụpde, wee belata ọkụ ma hapụ ya ka ọ gbaa ihe dị ka nkeji iri abụọ, ruo mgbe mmiri na-abanye.

Ndị a bụ ụzọ ole na ole dị mfe ịnụ ụtọ ọka a na-edozi ahụ:

• Tinye amaranth na smoothies iji bulie eriri na protein ọdịnaya
• Jiri ya na efere n’ọnọdụ pasta, osikapa ma ọ bụ couscous
• Gwakọta ya na ofe ma ọ bụ stee iji tinye ọkpụrụkpụ
• Mee ya ka ọ bụrụ nri ụtụtụ site na ịmịpụta mkpụrụ, mkpụrụ ma ọ bụ pawuda

Na nchikota Amaranth nwere ike sproro aka mgbaze na ịnweta absorption. Enwere ike iji amaranth esi nri n'ọtụtụ efere dị iche iche.

Isi Okwu

Amaranth bụ ọka na-edozi ahụ, na-enweghị ọka na-enye nri na-enye ọtụtụ eriri, protein na micronutrients.

Ejikọtakwara ya na ọtụtụ uru ahụike, gụnyere belata mbufụt, obere ọkwa cholesterol na ụta ọnwụ.

Nke kachasị mma, ọka a dị mfe ịkwadebe ma tinye ya na efere dịgasị iche iche, na-eme ka ọ bụrụ mgbakwunye dị mma na nri gị.