Ua loheʻoe i ke amaranth? He hua ia e hopu mālie ana i ka ho'āʻoʻana o nā kānaka e hoʻopau i ka palaoa a keʻimi nei i kahi mea hou.
Ma nāʻano he nui, ua like ka amaranth me ka quinoa , ʻoiaiʻaʻoleʻelua i pili like. ʻOiaiʻo ka poʻe'ōiwi o ka Andes maʻAmelika Hema e hoʻoulu ana quinoa i nā makahiki he mau makahiki aku nei, ua hana like nā kānaka Aztec o Mexico me ka amaranth.
ʻO ka amaranth a me ka quinoa he mauʻano iʻoi aku ka nui o ka lysine amino acid ma mua o nā kīʻaha'ē aʻe, kahi i hoʻonuiʻia ai ke kinona.ʻO ia hoʻi, hiki i ke kino ke loaʻa nā mea amino a pau mai ka amaranth. Heʻano like me ka mea kanu huaʻai a me ka mineral,ʻoiai heʻoi aku ka nui o ka amaranth ma ka nui o nā mineral. (ʻAʻole lākou i nā kānana maoli, no ka mea,ʻo ia kaʻano o nāʻanoʻano o nāʻano'ōpala e like me ka palaoa, kaʻohi, ke raiki, a me nā mea'ē aʻe.) Ma nāʻanoʻano'ē aʻe, hiki iā mākou ke noʻonoʻo iā lākou.
Nānā: Ma kekahi manawa hoʻolahaʻiaʻo ia ka inoa o amaranth a quinoa i "kiʻekiʻe i loko o ka protein". Eia nō naʻe, ma kahi o 4 aiʻole 5 grams o ke kinona ma ka hapalua o ke kīʻaha kapu,ʻaʻole ia he ala maikaʻi loa e hālāwai ai i ka nui o kāu mau mea e pono ai.
Hiki keʻaiʻia nā lau o ka māla puaa e like me ka mea kanu.
Nā Huakaʻi Ola o Amaranth
ʻO Amaranth kahi kumu maikaʻi loa o ka manganese, kahi kumu maikaʻi loa o ka magnesium, a me kahi kumu maikaʻi o ka hao, ka huaʻopa B6, ka folate, kaʻalani, a me ka mīkini.
ʻO Carbohydrate a me Fiber Counts no Amaranth
- 1/2 kīʻaha paila kīʻaha: 20 grams ke keu (net) ka waiʻahu me ka 2.5 grams kekona, 4.5 grams protein, a me 125 calories
- 4 u. ka amaranth uncooked (1/4 lb): 66 grams kūpono (net) ka waiʻahu me 8 grams ke fiber, 15 grams ka protein, a me nā kāleka 416
Glycemic Index no Amaranth
ʻAʻole i hiki iaʻu keʻimi i ka huliʻana i ka hua'ōlelo glycemic o ka'ōmoleʻokoʻa.
ʻO ka lepo i loko o ka palaoa, me he mea lā iʻoi aku ka nui o ka palaoa i ka palaoa, a like paha me ka palaoa laiki. Hiki ke hāpaiʻia paha e like me ka popcorn, aʻo ia hoʻi ka helu kuhikuhi glycemic kokoke i ka luna o ka pakuhi, ma kahi o 100.
Ka Lohi Glycemic o Amaranth
Inā e manaʻo mākou e like ka pahu glycemic o ka amaranth me ka quinoa,ʻo ia hoʻi:
- 1/2 kīʻaha kīʻaha i kaʻaila: 9
- 4 u. ka amaranth uncooked (1/4 lb), a laila ua kukeʻia: 40
Nā kumuhana:
Chaturvedi, A. et al. Glycemic huahelu o ka palaoa amaranth, ka palaoa a me ka raiki i nā kākoʻo NIDDM. Nā Pūʻai Meaʻai no Nutrition Man. 1997; 50 (2): 171-8.
Kāleka Nutrition Nānā Makahiki no ka Standard Reference, Release 21.