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Quinoa ﻣﺤﺘﻮﯾﺎﺕ ﻃﺒﻘﻪﺑﻨﺪی ﻋﻠﻤﯽ ﻓﺮﻣﺎﻧﺮو: ﮔﯿﺎه 1 ﮐﯿﻨﻮآ در اﯾﺮان 2 ﻧﮕﺎرﺧﺎﻧﻪ راﺳﺘﻪ: ﻣﯿﺨﮏﺳﺎﻧﺎن 3 ارزش ﻏﺬاﯾﯽ ﺗﯿﺮه: ﺗﺎجﺧﺮوﺳﯿﺎن 4 ﻣﻨﺎﺑﻊ ﮔﻮﻧﻪ: C

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Quinoa ﻣﺤﺘﻮﯾﺎﺕ ﻃﺒﻘﻪﺑﻨﺪی ﻋﻠﻤﯽ ﻓﺮﻣﺎﻧﺮو: ﮔﯿﺎه 1 ﮐﯿﻨﻮآ در اﯾﺮان 2 ﻧﮕﺎرﺧﺎﻧﻪ راﺳﺘﻪ: ﻣﯿﺨﮏﺳﺎﻧﺎن 3 ارزش ﻏﺬاﯾﯽ ﺗﯿﺮه: ﺗﺎجﺧﺮوﺳﯿﺎن 4 ﻣﻨﺎﺑﻊ ﮔﻮﻧﻪ: C ﮐﻴﻨﻮﺁ ﮐﯿﻨﻮ-آ ﮔﯿﺎﻫﯽ اﺳﺖ ﮐﻪ ﺑﻪ ﺧﺎﻃﺮ داﻧﻪﻫﺎی ﺧﻮراﮐﯽاش ﮐﺎﺷﺘﻪ ﻣﯽﺷﻮد. ﺟﺰو ﻏﻼت ﻧﯿﺴﺖ و ﺑﻪ ﺧﺎﻧﻮاده اﺳﻔﻨﺎج ﺷﺒﺎﻫﺖ دارد. اﯾﻦ ﮔﯿﺎه در آﻣﺮﯾﮑﺎی ﺟﻨﻮﺑﯽ ﻣﯽروﯾﺪ و ﻧﺤﻮه ﻃﺒﺦ داﻧﻪﻫﺎی آن ﻣﺸﺎﺑﻪ ﺑﺮﻧﺞ اﺳﺖ. ﮐﯿﻨﻮآ ﮐﯿﻨﻮا ﮔﯿﺎه ﺑﻮﻣﯽ ﮐﻮهﻫﺎی آﻧﺪ در ﺑﻮﻟﯿﻮی، ﺷﯿﻠﯽ و ﭘﺮو، ﺑﺴﯿﺎر ﺧﻮش ﻫﻀﻢ و ﻣﻨﺒﻊ ﻏﻨﯽ از ﭘﺮوﺗﺌﯿﻦ، آﻫﻦ، ﻓﺴﻔﺮ، اﻧﻮاع وﯾﺘﺎﻣﯿﻦﻫﺎ و اﻣﮕﺎ3 اﺳﺖ. اﯾﻦ ﮔﯿﺎه ﻗﺪﻣﺘﯽ ﺑﯿﺶ از ﭘﻨﺞﻫﺰار ﺳﺎل دارد و اﮐﻨﻮن ﻧﯿﺰ در آﻣﺮﯾﮑﺎی ﺟﻨﻮﺑﯽ در ﺳﻄﺢ وﺳﯿﻌﯽ در ﺣﺎل ﮐﺸﺖ اﺳﺖ. ﮔﯿﺎه ﮐﯿﻨﻮا، ﮔﯿﺎﻫﯽ ﻣﻘﺎوم ﺑﻪ ﺷﺮاﯾﻂ ﮐﻢآﺑﯽ و ﺷﻮری اﺳﺖ . ﻣﯿﺰان ﺑﺮداﺷﺖ آن در ﻫﮑﺘﺎر ﺑﺎ ﺗﻮﺟﻪ ﺑﻪ ﺷﺮاﯾﻂ ﮐﺸﺖ دو ﺗﺎ ﺷﺶ ﺗﻦ ﻣﯿﺒﺎﺷﺪ. [1] ﮐﯿﻨﻮآ، Chenopodium quinoa ﻣﺤﺘﻮﯾﺎﺕ ﻃﺒﻘﻪﺑﻨﺪی ﻋﻠﻤﯽ ﻓﺮﻣﺎﻧﺮو: ﮔﯿﺎه 1 ﮐﯿﻨﻮآ در اﯾﺮان 2 ﻧﮕﺎرﺧﺎﻧﻪ راﺳﺘﻪ: ﻣﯿﺨﮏﺳﺎﻧﺎن 3 ارزش ﻏﺬاﯾﯽ ﺗﯿﺮه: ﺗﺎجﺧﺮوﺳﯿﺎن 4 ﻣﻨﺎﺑﻊ ﮔﻮﻧﻪ: C. quinoa ﻧﺎم ﻋﻠﻤﯽ ﮐﻴﻨﻮﺁ ﺩﺭ ﺍﯾﺮﺍﻥ Chenopodium quinoa در ﺳﺎل 1387، ﻣﺆﺳﺴﻪ اﺻﻼح ﺗﻬﯿﻪ ﻧﻬﺎل و ﺑﺬر، ﺑﺎ واردات ﺑﺬر اﯾﻦ ﮔﯿﺎه ﺗﻨﻬﺎ ﺗﻮاﻧﺴﺖ ﻋﻤﻠﮑﺮد ﯾﮏ ﺗﻦ در ﻫﮑﺘﺎر داﺷﺘﻪ ﺑﺎﺷﺪ ﮐﻪ ﻣﻮﻓﻘﯿﺖآﻣﯿﺰ ﻧﺒﻮد. در ﺳﺎل 2013 ﮐﻪ ﺳﺎل ﮐﯿﻨﻮآ ﻧﺎﻣﮕﺬاری ﺷﺪه ﺑﻮد، ﻓﺎﺋﻮ ﺑﺮﺧﯽ ارﻗﺎم اﯾﻦ ﮔﯿﺎه را ﺑﻪ ﻫﺸﺖ ﮐﺸﻮر ﻣﻨﺘﻘﻞ ﮐﺮد ﮐﻪ اﯾﺮان ﯾﮑﯽ از اﯾﻦ ﮐﺸﻮرﻫﺎ ﺑﻮد ﻋﻤﻠﮑﺮد ﭼﻬﺎر ﺗﻨﯽ در آب ﺷﯿﺮﯾﻦ ﺑﻪدﺳﺖ آﻣﺪ. در ﺣﺎل ﺣﺎﺿﺮ در اﯾﺮان ﺗﻼش ﻣﯿﺸﻮد ﮐﺎﺷﺖ اﯾﻦ ﮔﯿﺎه در ﻣﻨﺎﻃﻖ ﺷﻮر ﺻﻮرت ﮔﺮﻓﺘﻪ و اﻓﺰاﯾﺶ ﻋﻤﻠﮑﺮد ﺑﻪ دﺳﺖ آﯾﺪ.ﮐﯿﻨﻮآ ﺑﻪﻋﻨﻮان ﻣﺎده ﻏﺬاﯾﯽ ﻣﺠﺎز ﺑﺮای اﻓﺮادی ﮐﻪ ﺑﻪ ﮔﻠﻮﺗﻦ ﻣﻮﺟﻮد در ﮔﻨﺪم ﺣﺴﺎﺳﯿﺖ دارﻧﺪاﺳﺘﻔﺎده ﻣﯿﺸﻮد و در ﺣﺎل ﺣﺎﺿﺮ از اﯾﻦ ﮔﯿﺎه ﺑﺮای ﺗﻮﻟﯿﺪ آرد، ﻏﻨﯽ ﮐﺮدن آرد، ﮔﻨﺪم، ﺗﻮﻟﯿﺪ ﺑﯿﺴﮑﻮﺋﯿﺖ و ﭘﺎﺳﺘﺎ اﺳﺘﻔﺎده ﻣﯽﺷﻮد.[2] [3] ﻧﮕﺎﺭﺧﺎﻧﻪ ﮐم آﺑﯽ و ﺿرورت ﮐﺷت ﮔوﻧﮫ ھﺎی ﻣﻘﺎوم در اﯾران ھﻧوز ﺑﯾش از ﻧﯾﻣﻲ از زﻣﯾﻧﮭﺎی ﺑﺎ ظرﻓﯾت ﮐﺷت و زرع اﯾران، ﺑﮫ دﻟﯾل ﺧﺷﻛﻲ و ﺷوري ﺧﺎك دﺳت ﻧﺧورده ھﺳﺗﻧد و ﻓﺎﺋو ﺗوﺻﯾﮫ ﻧﻣوده ﻛﮫ ﻛﯾﻧوا را ﺣﺗﻲ در اراﺿﻲ ﻓﻘﯾر و ﻟﻣﯾزرع ﻣﯾﺗوان ﻛﺷت ﻧﻣود. ﺑﮫ ﺑﯾﺎن دﻛﺗر ﺣﺳن ﺳﻠطﺎﻧﻠو، در ﮐوﯾر ﻣرﮐزی اﯾران در اراﺿﯽ ﮐﮫ ھﯾﭻ ﮔﯾﺎھﯽ ﺑﮫ ﻋﻣل ﻧﻣﯽ آﯾد .وﻟﻲ ﻣﺳﺗﻌد ﮐﺷﺎورزی ھﺳﺗﻧد، ﮐﺎﺷت ﮐﯾﻧوا ﺑﮫ دﻟﯾل ﻧﯾﺎز آﺑﯽ ﮐم ﻣﯾﺗواﻧد ﮔﺳﺗرش ﯾﺎﺑد و ﺑﮫ اﺷﺗﻐﺎﻟزاﯾﻲ در اﯾن ﻣﻧﺎطق ﻛﻣك ﻧﻣﺎﯾد ﻗﯾﻣت ﺟﮭﺎﻧﯽ ﮔﻧدم 350 دﻻر در ھر ﺗن اﺳت، ﮐﯾﻧوا 3 ھزار 200 دﻻر ﻗﯾﻣت دارد و در ﺑرﺧﻲ ارﻗﺎم ﻗﯾﻣت آن ﺑﮫ 8 ھزار دﻻر ﻣﯽ رﺳد ﺑﺎ اﯾن وﺟود ﻛﮫ ھزﯾﻧﮭﮭﺎي ﺗوﻟﯾد در واﺣد ﺳطﺢ اﯾن ﮔﯾﺎه در اﯾران ﻛﻣﺗر از ﮔﻧدم ﺧواھد ﺑود زﯾرا ﻛﺷت اﯾن ﮔﯾﺎه ﻧﯾﺎز ﺑﮫ آب، ﻛود و ﻋﻣﻠﯾﺎت زراﻋﻲ ﺑﺳﯾﺎر ﻛﻣﺗري .ﻧﺳﺑت ﺑﮫ ﮔﻧدم دارد ﺍﺭﺯﺵ ﻏﺬﺍﯾﯽ Quinoa, uncooked, per 100 g ﻣﻮاد ﻣﻐﺬی در ﻫﺮ 100 ﮔﺮم (3٫5 اوﻧﺲ) اﻧﺮژی 1،539 ﮐﯿﻠﻮژول (368 ﮐﯿﻠﻮﮐﺎﻟﺮی) ﮐﺮﺑﻮﻫﯿﺪراتﻫﺎ g 64 ﭼﺮﺑﯽ g 6 ﭼﺮﺑﯽ اﺷﺒﺎع g 0٫7 ﭼﺮﺑﯽ ﺗﮏاﺷﺒﺎعﻧﺸﺪه g 0٫1٫6 ﭼﺮﺑﯽ ﭼﻨﺪاﺷﺒﺎعﻧﺸﺪه g 3٫3 ﭘﺮوﺗﺌﯿﻦ g 14 آب g 13 وﯾﺘﺎﻣﯿﻦ آی ﻣﻌﺎدل 1 ﻣﯿﮑﺮوﮔﺮم (٪0) ﺗﯿﺎﻣﯿﻦ (وﯾﺘﺎﻣﯿﻦ ب1) 0٫36 ﻣﯿﻠﯽﮔﺮم (٪28) رﯾﺒﻮﻓﻼوﯾﻦ (وﯾﺘﺎﻣﯿﻦ ب2) 0٫32 ﻣﯿﻠﯽﮔﺮم (٪21) ﻧﯿﺎﺳﯿﻦ (وﯾﺘﺎﻣﯿﻦ ب3) 1٫52 ﻣﯿﻠﯽﮔﺮم (٪10) ﭘﺎﻧﺘﻮﺗﻨﯿﮏ اﺳﯿﺪ (وﯾﺘﺎﻣﯿﻦ ب5) 0٫77 ﻣﯿﻠﯽﮔﺮم (٪15) وﯾﺘﺎﻣﯿﻦ ب6 0٫49 ﻣﯿﻠﯽﮔﺮم (٪38) اﺳﯿﺪ ﻓﻮﻟﯿﮏ (وﯾﺘﺎﻣﯿﻦ ب9) 184 ﻣﯿﮑﺮوﮔﺮم (٪46) وﯾﺘﺎﻣﯿﻦ ب12 0 ﻣﯿﮑﺮوﮔﺮم (٪0) وﯾﺘﺎﻣﯿﻦ C 0 ﻣﯿﻠﯽﮔﺮم (٪0) وﯾﺘﺎﻣﯿﻦ E 2٫44 ﻣﯿﻠﯽﮔﺮم (٪16) وﯾﺘﺎﻣﯿﻦ K 0 ﻣﯿﮑﺮوﮔﺮم (٪0) ﮐﻠﺴﯿﻢ 47 ﻣﯿﻠﯽﮔﺮم (٪5) آﻫﻦ 4٫6 ﻣﯿﻠﯽﮔﺮم (٪37) ﻣﻨﯿﺰﯾﻢ 197 ﻣﯿﻠﯽﮔﺮم (٪53) ﻓﺴﻔﺮ 457 ﻣﯿﻠﯽﮔﺮم (٪65) ﭘﺘﺎﺳﯿﻢ 563 ﻣﯿﻠﯽﮔﺮم (٪12) روی 3٫1 ﻣﯿﻠﯽﮔﺮم (٪31) درﺻﺪﻫﺎ ﻧﺴﺒﯽاﻧﺪ ﻣﻨﺒﻊ: &=http://ndb.nal.usda.gov/ (http://ndb.nal.usda.gov/ndb/foods/show/6383?fg=&man=&lfacet=&count=&max=25&sort=&qlookup=quinoa&offset (=format=Full&new=&measureby ﻣﻨﺒﻊ: ﭘﺎﯾﮕﺎه اﻃﻼﻋﺎﺗﯽ ﻣﻮاد ﻏﺬاﯾﯽ آﻣﺮﯾﮑﺎ (http://www.nal.usda.gov/fnic/foodcomp/search/) آﯾﺎ ﮔﯿﺎه ﮐﯿﻨﻮا را ﻣﯽ ﺷﻨﺎﺳﯿﺪ آﯾﺎ ﮔﯿﺎه ﮐﯿﻨﻮا را ﻣﯽ ﺷﻨﺎﺳﯿﺪ -ﮐﯿﻨﻮا از ﺧﺎﻧﻮادهChenopodiaceae ﮔﯿﺎھﯽ اﺳﺖ ﺑﺎ ﻧﺎم ﻋﻠﻤﯽ Chenopodium quinoa willd ﮐﮫ ﺑﻮﻣﯽ ﮐﻮه ھﺎی آﻧﺪ در ﺑﻮﻟﯿﻮی، ﺷﯿﻠﯽ و ﭘﺮو اﺳﺖ. ﻋﻼوه ﺑﺮ داﻧﮫ، از ﺑﺮگ ﮔﯿﺎه ﺟﻮان ﺑﮫ ﻋﻨﻮان ﺳﺒﺰی ﺗﺎزه و ﯾﺎ ﺑﮫ ﺻﻮرت ﭘﺨﺘﮫ اﺳﺘﻔﺎده ﻣﯽ ﺷﻮد . ﮔﯿﺎه ﮐﯿﻨﻮا ﻗﺎدر اﺳﺖ ﺷﺮاﯾﻂ آب و ھﻮاﯾﯽ از ٤ ﺗﺎ ٤٠ درﺟﮫ ﺳﺎﻧﺘﯽ ﮔﺮاد را ﺗﺤﻤﻞ ﮐﻨﺪ .ﻣﻌﻤﻮﻻ ﺧﻮدﮔﺸﻦ اﺳﺖ اﻣﺎ ﮔﺮده اﻓﺸﺎﻧﯽ در ﻣﯿﺰان ١٠ ﺗﺎ ١٥ درﺻﺪ رخ ﻣﯽ دھﺪ ، داﻧﮫ در ﺧﻮﺷﮫ ھﺎی ﺑﺰرگ ﺑﺮ روی ﯾﮏ ﺧﻮﺷﮫ ﮐﮫ ﺷﺒﯿﮫ ﺳﻮرﮔﻮم اﺳﺖ ﺗﻮﻟﯿﺪ ﻣﯽ ﺷﻮد .ﮔﯿﺎه ﻣﻨﺎطﻖ ﺧﺸﮏ و ﻧﯿﻤﮫ ﺧﺸﮏ اﺳﺖ و ﮐﺎﻣﻼ ﺑﮫ ﺷﺮاﯾﻂ ﮐﻢ آﺑﯽ ﻣﻘﺎوم اﺳﺖ. ﺟﻮاﻧﮫ زدن ٢٤ ﺳﺎﻋﺖ ﭘﺲ از ﮐﺸﺖ ﮐﮫ رطﻮﺑﺖ ﮐﺎﻓﯽ ﺑﺎﺷﺪ ﺷﺮوع ﻣﯽ ﺷﻮد و در ﺳﮫ ﺗﺎ ﭘﻨﺞ روز ﮔﯿﺎه ﻧﻤﺎﯾﺎن ﻣﯽ ﮔﺮدد. ﺑﺮﮔﮭﺎی آن ﻣﻌﻤﻮﻻ ﺑﮫ ﺻﻮرت ﺳﺒﺰﯾﺠﺎت ﺑﺮگ دار ﻣﺜﻞ اﺳﻔﻨﺎج ﺧﻮرده ﻣﯽ ﺷﻮد ﮐﮫ در ﮔﯿﺎھﺎن ﺟﻮان ﻣﻌﻤﻮﻻ ﺳﺒﺰ اﻣﺎ در ﮔﯿﺎھﺎن ﺑﺎﻟﻎ زرد ، ﻓﺮﻣﺰ و ﯾﺎ ﺑﻨﻔﺶ اﺳﺖ. ﺑﮭﺘﺮﯾﻦ PH ﺑﺮای رﺷﺪ آن ٦ ﺗﺎ ٧ اﺳﺖ اﻣﺎ ﻗﺎدر اﺳﺖ در رﻧﺞ PH اﺳﯿﺪی ﯾﻌﻨﯽ 5.5 ﺗﺎ ﻗﻠﯿﺎﯾﯽ ﺑﺎﻻ ﯾﻌﻨﯽ 9.5 رﺷﺪ ﮐﻨﺪ. اﯾﻦ ﻧﺸﺎن ﻣﯿﺪھﺪ ﮐﮫ ﺑﮫ ﺳﻤﯿﺖ آﻟﻮﻣﯿﻨﯿﻮم ﻧﯿﺰ ﻣﻘﺎوم اﺳﺖ. ﻧﯿﺎز آﺑﯽ آن ٤٠٠ ﺗﺎ ٨٠٠ ﻣﯿﻠﯿﻤﺘﺮ ﺑﻮده و ﺑﺎ ٢٥٠ ﻣﯿﻠﯿﻤﺘﺮ ﻧﯿﺰ ﻧﺘﯿﺠﮫ اﯾﺪه آل داده اﺳﺖ. ﮔﯿﺎه ﮐﯿﻨﻮا را از اردﯾﺒﮭﺸﺖ ﺗﺎ ﻣﺮدادﻣﺎه ﻣﯽ ﺗﻮان ﮐﺸﺖ ﻧﻤﻮد. ﺑﮭﺘﺮﯾﻦ زﻣﺎن ﮐﺸﺖ ﺑﺮای ﺑﺮداﺷﺖ ﺑﮭﯿﻨﮫ ﻣﺮدادﻣﺎه اﺳﺖ. ﻗﺎدر ﺑﮫ رﺷﺪ در زﻣﯿﻨﮭﺎی ﺳﺒﮏ ﺗﺎ ﺧﺸﻦ ﻣﯽ ﺑﺎﺷﺪ. ﺟﮭﺖ اﻓﺰاﯾﺶ ﺗﻨﺎژ درھﮑﺘﺎر ﻣﯿﺘﻮان ﻣﯿﺰان ﺑﺬر ﻣﺼﺮﻓﯽ در ھﮑﺘﺎر را ﺑﺎﻻ ﺑﺮد اﻣﺎ اﯾﻦ ﺑﺴﺘﮕﯽ ﺑﮫ ﺷﺮاﯾﻂ ﻣﺤﯿﻄﯽ و ﺗﻐﺬﯾﮫ ای ﮔﯿﺎه دارد. دوره رﺷﺪی ﮔﯿﺎه ٤ ﺗﺎ ٧ ﻣﺎه ﻣﯽ ﺑﺎﺷﺪ. رﻧﺞ ﺗﻮﻟﯿﺪ ﮔﯿﺎه در ھﮑﺘﺎر ١٢٠٠ ﺗﺎ٥٠٠٠ ﮐﯿﻠﻮ ﻣﯽ ﺑﺎﺷﺪ. دو رﻗﻢ Sajama و Santa Mariaﺟﺰو ارﻗﺎم ﻣﮭﻢ زراﻋﯽ ﺑﮫ ﺷﻤﺎر ﻣﯿﺮوﻧﺪ ﮐﮫ ﺗﻮﻟﯿﺪ و ﻋﻤﻠﮑﺮد رﻗﻢ Santa Maria ﺑﯿﺸﺘﺮ ﻣﯽ ﺑﺎﺷﺪ. ﺧﻮاص ﮔﯿﺎه ﮐﯿﻨﻮا ﮐﯿﻨﻮا در آﻣﺮﯾﮑﺎی ﺟﻨﻮﺑﯽ ﮐﺸﺖ ﻣﯽﺷﻮد، »اﯾﻨﮑﺎھﺎ» ﺑﮫ اﯾﻦ داﻧﮫھﺎ «ﻣﺎدر ھﻤﮫی داﻧﮫھﺎی ﺧﻮراﮐﯽ» ﻣﯽﮔﻮﯾﻨﺪ ﭼﻮن ﺧﻮاص ﻓﻮق اﻟﻌﺎدهای دارد. اﮔﺮ از ﻣﺸﮑﻼت ﮔﻮارﺷﯽ رﻧﺞ ﻣﯽﺑﺮﯾﺪ، ﮐﻠﺴﺘﺮوﻟﺘﺎن ﺑﺎﻻﺳﺖ ﯾﺎ ﻣﯽﺧﻮاھﯿﺪ ﻻﻏﺮ ﺷﻮﯾﺪ ﻣﯽ ﺗﻮاﻧﯿﺪ ﺑﮫ اﯾﻦ داﻧﮫھﺎ اﻋﺘﻤﺎد ﮐﻨﯿﺪ. روش ﭘﺨﺖ آن ﻣﺎﻧﻨﺪ ﺑﺮﻧﺞ اﺳﺖ و ﯾﮑﯽ از ﻣﻮاد ﻏﺬاﯾﯽ ﺳﺎﻟﻢ ﺑﺮای ﺳﻼﻣﺘﯽ اﺳﺖ. ﺑﺎ ﻣﺎ ﺑﺎﺷﯿﺪ ﺗﺎ ﺑﯿﺸﺘﺮ ﺑﺎ اﯾﻦ داﻧﮫھﺎ آﺷﻨﺎ ﺷﻮﯾﺪ. ﮐﯿﻨﻮا ﺑﺮای ﻣﻘﺎﺑﻠﮫ ﺑﺎ ﻣﺸﮑﻼت ﮔﻮارﺷﯽ ﺑﺮای ﮐﺒﺪھﺎی آﺳﯿﺐدﯾﺪه و ﺷﮑﻢھﺎی ﻧﻔﺦ ﮐﺮده ﮐﯿﻨﻮا اﻧﺘﺨﺎب ﻓﻮق اﻟﻌﺎدهای اﺳﺖ. اﯾﻦ داﻧﮫھﺎ در ﮐﺸﻮرھﺎی آﻣﺮﯾﮑﺎی ﺟﻨﻮﺑﯽ ﺑﮫ داﻧﮫی طﻼﯾﯽ و ﺧﺎوﯾﺎر ﮔﯿﺎھﯽ ﻣﻌﺮوفاﻧﺪ. ﮐﯿﻨﻮا ﺣﺎوی ﻓﯿﺒﺮھﺎی ﻏﯿﺮ ﻣﺤﻠﻮل در آب ﻣﯽﺑﺎﺷﺪ ﮐﮫ آب را ﺑﮫ ﺧﻮد ﺟﺬب ﻣﯽﮐﻨﺪ. در ﻧﺘﯿﺠﮫ ﺣﺠﯿﻢ ﺷﺪه و ﺑﺎﻋﺚ ﺗﺤﺮﯾﮏ ﻋﻤﻠﮑﺮد رودهھﺎ ﻣﯽﺷﻮد. ﺑﺎﯾﺪ ﺑﺪاﻧﯿﺪ ﮐﮫ ﺣﺪود ﯾﮏ ﻟﯿﻮان از اﯾﻦ داﻧﮫھﺎ ﺣﺎوی ﻓﯿﺒﺮی ﻣﻌﺎدل ﯾﮏ ﺑﺮش ﻧﺎن ﮐﺎﻣﻞ ) ﺳﺒﻮسدار) ﻣﯽﺑﺎﺷﺪ. اﮔﺮ از ﻣﺸﮑﻼت ﮔﻮارﺷﯽ رﻧﺞ ﻣﯽﺑﺮﯾﺪ ﺑﺪاﻧﯿﺪ ﮐﮫ ﮐﯿﻨﻮا ھﻤﺎن داﻧﮫی ﻣﻮرد ﻧﯿﺎز ﺷﻤﺎﺳﺖ. ﮐﯿﻨﻮا ھﻤﯿﺎر ﻻﻏﺮی ﻻﻏﺮ ﺷﺪن ﺑﺪون ﮔﺮﺳﻨﮕﯽ ﮐﺸﯿﺪن آرزوی ﻗﻠﺒﯽ ﺧﯿﻠﯽ از ﺧﺎﻧﻢھﺎ و اﻟﺒﺘﮫ آﻗﺎﯾﺎن اﺳﺖ . داﻧﮫھﺎی ﮐﯿﻨﻮا درﺳﺖ ھﻤﯿﻦ ﮐﺎر را ﻣﯽﮐﻨﻨﺪ. ﺑﮫ ﺧﺎطﺮ اﯾﻨﮑﮫ ﺣﺎوی ﻣﯿﺰان زﯾﺎدی ﭘﺮوﺗﺌﯿﻦ ھﺴﺘﻨﺪ و ﺑﮫ طﻮر طﺒﯿﻌﯽ ﺳﯿﺮی اﯾﺠﺎد ﻣﯽﮐﻨﻨﺪ. ﻋﻼوه ﺑﺮ اﯾﻦھﺎ ﮐﯿﻨﻮا ﺧﯿﻠﯽ زود ﻣﻌﺪه را ﭘﺮ ﻣﯽﮐﻨﺪ و ﺟﻠﻮی ﭘﺮﺧﻮری را ﻣﯽﮔﯿﺮد. ﺑﺎﯾﺪ ﺑﺪاﻧﯿﺪ ﮐﮫ اﯾﻦ داﻧﮫھﺎ ﮐﻢﭼﺮب ھﺴﺘﻨﺪ و ﺷﺎﺧﺺ ﮔﻠﯿﺴﻤﯽ ﭘﺎﯾﯿﻨﯽ دارﻧﺪ. ﺑﺮای ھﻤﯿﻦ ﺟﺎﯾﮕﺰﯾﻦ ﻣﻨﺎﺳﺒﯽ ﺑﺮای ﭘﺎﺳﺘﺎھﺎ، ﻧﺎن و ﺑﺮﻧﺞ ﻣﺤﺴﻮب ﻣﯽﺷﻮﻧﺪ. ﺗﻮﺟﮫ داﺷﺘﮫ ﺑﺎﺷﯿﺪ ﮐﮫ ١٠٠ ﮔﺮم ﮐﯿﻨﻮا ﺣﺎوی ﺣﺪود ٣٠٠ ﮐﺎﻟﺮی اﺳﺖ. ﮐﯿﻨﻮا ﺣﺎﻓﻆ رگھﺎی ﺷﻤﺎ از ﮔﺰﻧﺪ ﮐﻠﺴﺘﺮول وﻗﺘﯽ ﺻﺤﺒﺖ از ﺑﯿﻤﺎریھﺎی ﻗﻠﺒﯽ ﻋﺮوﻗﯽ اﺳﺖ ﮐﯿﻨﻮا ﺧﻮاص ﺧﻮد را ﺑﯿﺸﺘﺮ آﺷﮑﺎر ﻣﯽ ﮐﻨﺪ .اﯾﻦ داﻧﮫھﺎی ﭘﺮﺧﺎﺻﯿﺖ ﻧﮫ ﺗﻨﮭﺎ از رگھﺎ ﻣﺤﺎﻓﻈﺖ ﻣﯽﮐﻨﻨﺪ ﺑﻠﮑﮫ ﺧﻄﺮ اﺑﺘﻼ ﺑﮫ ﺑﯿﻤﺎریھﺎی ﻗﻠﺒﯽ ﻋﺮوﻗﯽ را ﻧﯿﺰ ﮐﺎھﺶ ﻣﯽدھﻨﺪ. ﻣﯽﭘﺮﺳﯿﺪ ﭼﺮا؟ ﺑﮫ ﺧﺎطﺮ اﯾﻨﮑﮫ ﺳﺮﺷﺎر از ﻓﯿﺒﺮ ھﺴﺘﻨﺪ. ﻧﺘﺎﯾﺞ ﭘﮋوھﺶھﺎ ﻧﺸﺎن ﻣﯽدھﺪ ﮐﮫ ﻓﯿﺒﺮھﺎی ﻣﺤﻠﻮل در آب ژﻟﯽ ﺗﺸﮑﯿﻞ ﻣﯽدھﻨﺪ ﮐﮫ اﺟﺎزه ﻧﻤﯽدھﻨﺪ ﮐﻠﺴﺘﺮول ﺟﺬب روده ﺷﻮد. ﻋﻼوه ﺑﺮ اﯾﻦ زﻣﺎﻧﯽ ﮐﮫ ﻣﯿﺰان ﮐﻠﺴﺘﺮول ﮐﺎھﺶ ﭘﯿﺪا ﻣﯽﮐﻨﺪ رگھﺎ ﺗﻤﯿﺰﺗﺮ و ﺑﺎزﺗﺮ ﻣﯽﺷﻮﻧﺪ و ﻗﻠﺐ در ﺳﻼﻣﺖ ﺑﺎﻻﯾﯽ ﻗﺮار ﻣﯽﮔﯿﺮد. ﻣﺤﻘﻘﺎن داﻧﺸﮕﺎه ھﺎروارد ﻣﻌﺘﻘﺪﻧﺪ اﮔﺮ روزاﻧﮫ ٢٥ ﮔﺮم ﻏﻼت ﻣﺼﺮف ﺷﻮد، ﺧﻄﺮ اﺑﺘﻼ ﺑﮫ ﺑﯿﻤﺎریھﺎی ﻗﻠﺒﯽ ﻋﺮوﻗﯽ ﺑﮫ ﻣﯿﺰان ١٥درﺻﺪ ﮐﺎھﺶ ﻣﯽﯾﺎﺑﺪ. ﮐﯿﻨﻮا ﺿﺪ ﭘﯿﺮی اﺳﺖ ﮐﯿﻨﻮا ﺣﺎوی ﻣﻮاد ﻣﻌﺪﻧﯽ ﻓﻮق اﻟﻌﺎدهای ﺑﺎ ﺧﻮاص آﻧﺘﯽاﮐﺴﯿﺪاﻧﯽ اﺳﺖ ﻣﺎﻧﻨﺪ ﻣﻨﮕﻨﺰ و ﻣﺲ و ﻏﯿﺮه. ﻋﻼوه ﺑﺮ اﯾﻦ ﺑﺎﯾﺪ ﺑﺪاﻧﯿﺪ ﮐﮫ اﯾﻦ داﻧﮫھﺎ ﺑﺎﻋﺚ ﻓﻌﺎل ﮐﺮدن آﻧﺰﯾﻤﯽ ﻣﯽﺷﻮﻧﺪ ﮐﮫ ﺑﮫ ﺑﺪن ﮐﻤﮏ ﻣﯽﮐﻨﺪ ﺗﺎ ﺑﺎ رادﯾﮑﺎلھﺎی آزاد ﻣﻘﺎﺑﻠﮫ ﮐﻨﺪ . رادﯾﮑﺎلھﺎی آزاد ﺑﮫ دﻟﯿﻞ ﻋﻮاﻣﻠﯽ ﻣﺎﻧﻨﺪ اﺳﺘﺮس، آﻟﻮدﮔﯽ، ﻏﺬاھﺎی ﻧﺎﻣﻨﺎﺳﺐ و ﻏﯿﺮه وارد ﺑﺪن ﺷﺪه و ﺑﺎﻋﺚ ﭘﯿﺮی ﺳﻠﻮلھﺎ ﻣﯽﺷﻮﻧﺪ. ﺑﺎ ﻣﺼﺮف ﮐﯿﻨﻮا ﺷﻤﺎ ﺻﺎﺣﺐ ﺳﻼﺣﯽ ﻣﻄﻤﺌﻦ در ﺑﺮاﺑﺮ ﭘﯿﺮی ﺧﻮاھﯿﺪ ﺷﺪ. ﮐﯿﻨﻮا ﺑﺮای ﻣﻘﺎﺑﻠﮫ ﺑﺎ دﯾﺎﺑﺖ ﻧﻮع ٢ ﺟﻮاب آزﻣﺎﯾﺶ ﺧﻮﻧﺘﺎن ﻧﺸﺎن ﻣﯽ دھﺪ ﮐﮫ ﻗﻨﺪ ﺧﻮﻧﺘﺎن ﺑﺎﻻﺳﺖ؟ ﻧﺘﺎﯾﺞ ﭘﮋوھﺸﯽ ﮐﮫ در ﺳﺎل ٢٠٠٩اﻧﺠﺎم ﺷﺪه اﺳﺖ ﻧﺸﺎن ﻣﯽدھﺪ ﮐﮫ «ﮐﺮﺳﺘﯿﻦ» ﻣﻮﺟﻮد در ﮐﯿﻨﻮا ﺑﺎﻋﺚ ﮐﻨﺘﺮل ﻣﯿﺰان ﻗﻨﺪ ﺧﻮن ﻣﯽﺷﻮد. ﺑﮫ ھﻤﯿﻦ دﻟﯿﻞ ﻣﺤﻘﻘﺎن ﻣﻌﺘﻘﺪﻧﺪ ﮐﮫ ﻣﺼﺮف ﮐﯿﻨﻮا ﺑﮫ ھﻤﺮاه ﺳﺒﺰﯾﺠﺎت ﻣﯽﺗﻮاﻧﺪ رژﯾﻢ ﻣﻮﺛﺮی ﺑﺮای ﻣﻘﺎﺑﻠﮫ ﺑﺎ دﯾﺎﺑﺖ ﻧﻮع ٢ ﺑﺎﺷﺪ. ﮐﯿﻨﻮا ﺑﺮای ﺗﺴﮑﯿﻦ دردھﺎی ﻣﯿﮕﺮﻧﯽ ﺷﻤﺎ ھﻢ از ﻣﯿﮕﺮن رﻧﺞ ﻣﯽﺑﺮﯾﺪ؟ ﺑﺎﯾﺪ ﺑﺪاﻧﯿﺪ ﮐﮫ ھﺮ ﭼﮫ زودﺗﺮ ﺑﺎﯾﺪ ﮐﯿﻨﻮا را وارد ﺑﺮﻧﺎﻣﮫی ﻏﺬاﯾﯽﺗﺎن ﺑﮑﻨﯿﺪ. ﺑﮫ ﺧﺎطﺮ اﯾﻨﮑﮫ ﺳﺮﺷﺎر از ﻣﻨﯿﺰﯾﻢ اﺳﺖ و ﺑﮫ آراﻣﺶ رگھﺎی ﺧﻮﻧﯽ ﮐﻤﮏ ﻣﯽﮐﻨﺪ. اﯾﻦ داﻧﮫھﺎ ھﻤﭽﻨﯿﻦ ﺣﺎوی رﯾﺒﻮﻓﻼوﯾﻦ ھﺴﺘﻨﺪ. ﻧﺘﺎﯾﺞ ﯾﮏ ﭘﮋوھﺶ آﻣﺮﯾﮑﺎﯾﯽ ﻧﺸﺎن ﻣﯽدھﺪ ﮐﮫ اﯾﻦ وﯾﺘﺎﻣﯿﻦ ﺑﺮای ﻣﻘﺎﺑﻠﮫ ﺑﺎ ﻣﯿﮕﺮن ﻣﻮﺛﺮ اﺳﺖ. ﺑﻌﺪ از ﻣﺼﺮف روزاﻧﮫ ٤٠٠ ﻣﯿﻠﯽﮔﺮم رﯾﺒﻮﻓﻼوﯾﻦ، ﻣﺪت زﻣﺎن دردھﺎی ﻣﯿﮕﺮﻧﯽ ﮐﺎھﺶ ﭘﯿﺪا ﮐﺮده اﺳﺖ. آﯾﺎ ﮐﯿﻨﻮا ﺑﺮای اﻓﺮادی ﮐﮫ ﺑﮫ ﮔﻠﻮﺗﻦ ﺣﺴﺎﺳﯿﺖ دارﻧﺪ ﻣﻨﺎﺳﺐ اﺳﺖ؟ اﻓﺮادی ﮐﮫ ﺑﮫ ﮔﻠﻮﺗﻦ ﻣﻮﺟﻮد در ﮔﻨﺪم ﺣﺴﺎﺳﯿﺖ دارﻧﺪ از ﻣﺼﺮف ﻧﺎن، ﭘﺎﺳﺘﺎھﺎ، ﺑﯿﺴﮑﻮﯾﺖ و ﻏﯿﺮه ﻣﻨﻊ ﻣﯽﺷﻮﻧﺪ. اﻓﺮادی ﮐﮫ ﺑﮫ اﯾﻦ ﻣﺸﮑﻞ ﻣﺒﺘﻼ ھﺴﺘﻨﺪ در اﻧﺘﺨﺎب ﻣﻮاد ﻏﺬاﯾﯽ ﺑﺎ ﻣﺸﮑﻞ اﺳﺎﺳﯽ ﻣﻮاﺟﮫاﻧﺪ. ﻣﻌﻤﻮﻻً ﮐﯿﻨﻮا ﺑﮫ ﻋﻨﻮان ﯾﮏ ﻣﺎدهی ﻏﺬاﯾﯽ ﻣﺠﺎز ﺑﺮای ھﻤﮫ ﺷﻨﺎﺧﺘﮫ ﺷﺪه اﺳﺖ. ﺑﮫ ﺧﺎطﺮ اﯾﻨﮑﮫ ﻓﺎﻗﺪ ﮔﻠﻮﺗﻦ اﺳﺖ. ﺑﺎ اﯾﻦ ﺣﺎل ﻧﺘﺎﯾﺞ ﭘﮋوھﺸﯽ ﮐﮫ در Clinical Nutrition ﺑﮫ ﭼﺎپ رﺳﯿﺪه اﺳﺖ ﻧﺸﺎن ﻣﯽدھﺪ ﮐﮫ اﯾﻦ داﻧﮫھﺎ ﺣﺎوی «ﭘﺮوﻻﻣﯿﻦ» ھﺴﺘﻨﺪ. اﯾﻦ ﭘﺮوﺗﺌﯿﻦھﺎ ﻣﻌﻤﻮﻻً در اﻓﺮادی ﮐﮫ ﺑﮫ ﺑﯿﻤﺎری ﻋﺪم ﺗﺤﻤﻞ ﮔﻠﻮﺗﻦ ﻣﺒﺘﻼ ھﺴﺘﻨﺪ اﯾﺠﺎد ﺣﺴﺎﺳﯿﺖ ﻣﯽﮐﻨﺪ. اﻓﺮادی ﮐﮫ دﭼﺎر ﭼﻨﯿﻦ ﻣﺸﮑﻠﯽ ھﺴﺘﻨﺪ ﺑﺎﯾﺪ در اﺑﺘﺪا ﻣﻘﺪار اﻧﺪﮐﯽ از اﯾﻦ داﻧﮫھﺎ را ﻣﺼﺮف ﮐﺮده و ﻣﻨﺘﻈﺮ واﮐﻨﺶ ﺑﺎﺷﻨﺪ.
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