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21 April 2014

Eat Clean, Eat Healthy : Quinoa (also fertility food)

Ini adalah hikmah di sebaliknya. Selepas buat laparoskopi tu.

Alhamdulillah. Terima kasih Ya Allah.
Benar kata ustaz Kazim dalam ceramahnya.
Kita perlu ucapkan Alhamdulillah, dalam ujian dan dugaan yang Allah berikan.
Kerana pasti ada hikmahnya.

After a year, knowledge aku dalam healthy food makin bertambah.
Yang dulu aku tak pernah peduli.
No, walau umur kita dah makin bertambah, tidak semestinya sudah terlambat.
Masih boleh diperbaiki.

Now, mari kita berkenalan dengan QUINOA 
kredit : Here

Quinoa (pronounced KEEN-wah) is one of the hot topics in America’s food scene, especially for health-conscious foodies. Here at Two Healthy Kitchens, we love it, too! In fact, on our Pinterest boards, some of our most repinned recipes are those that include quinoa. People just can’t get enough! In its April 2013 issue, Cooking Light magazine even said that “quinoa” is one of the most searched terms at their web site. It’s that popular!
(kredit Artikel : How to cook quinoa  )

Ini jugak adalah termasuk dalam top 10 fertility food
Here's a list of my top ten recommendations for fertility foods, followed by two very delicious quiona recipes. I hope you enjoy!

1.    Quinoa (see recipes below) - Although quinoa is often considered a whole grain, it is actually a seed. Its popularity among consumers has grown in the past few years due to its rich nutrient profile and ease of use. A cup of quinoa contains 8 grams of protein, 5 grams of fiber, and 15% of the recommended daily intake of iron. It is also low in the glycemic index, which helps improve insulin sensitivity. Diets high in refined carbohydrates, like white bread and sugary beverages, can decrease insulin sensitivity and impair ovulation. 

2.    Kale – Kale is rich in vitamin A, C, calcium, iron, potassium, and folic acid.  A diet rich in folic acid has been shown to enhance fertility.  Folic acid is also needed prior to conception in order to prevent neural tube defects.
***(Kale susah nak carik, dan kalau ada pun mahal. So, kita ganti dengan bayam)

3.    Beans – Rich in potassium, magnesium, and protein, beans are an excellent fertility enhancer.  One cup of beans provides the same amount of protein as a serving of meat, but without all the saturated fat.  A diet rich in plant proteins and low in saturated fat has been shown to lower the risk of ovulatory infertility.  Beans are also great for the waistline.  In fact, in one study, bean eaters on average weighed 7 lbs less than bean avoiders! 

4.    Yellow lentils – Yellow lentils are packed with fiber, protein, antioxidants, folic acid, and iron.  This combination makes it a great fertility food! Yellow lentils have a mild, earthly flavor and are easy to digest. Yellow lentils take less than 30 minutes to prepare and are delicious served warm in a soup or chilled in a salad.  

5.    Almonds - Almonds are a wonderful source of zinc, which assists with healthy sperm and egg development.  Low levels of zinc have also been related to miscarriages in early pregnancy. 

6.    Berries – Berries contain flavonoids which are powerful antioxidants.  Eating a diet rich in berries can help protect egg and sperm cells from free radicals.  In addition, consuming three servings of berries or more a week has been associated with a lower risk of heart attacks in women.  

7.    Avocado – Avocados are packed with monounsaturated fats and vitamin E.  A diet rich in vitamin E has been shown to help improve sperm motility.  

8.    Salmon – Salmon is high in omega 3 fatty acids which can improve fertility by regulating hormones in the body. Omega 3 fatty acids can also help improve insulin sensitivity, lower triglycerides, and improve depressive symptoms.  

9.    Spinach – Spinach is high in both folic acid and iron making it a wonderful fertility food.  Women with low iron intakes are at a greater risk of experiencing ovulatory infertility.  To enhance the absorption of the iron from spinach, combine it with a vitamin C source such as broccoli, strawberries, green peppers, or oranges.       

10.    Full fat dairy – One serving of full fat dairy a day has been shown to help improve fertility.  Full fat dairy is rich in calcium and vitamin D.  However, consuming too many full fat dairy products can increase your saturated fat intake which is detrimental for fertility.  Aim for only 1 serving of full fat milk or yogurt a day.

Oleh kerana aku ada cyst/endo history, aku tak boleh gak makan sebarang2 kan. Sbb ada menda yg trigger balik cyst tu. Tapi quinoa ni oke, boleh consume. Boleh baca artikel sini - http://happyhealthyendo.com/my-healthy-endometriosis-diet/

Aku tak pernah beli lagi quinoa ni. Tp aku tahu mana nak dapatkan. Harga pun aku rasa mahal. Sbb quinoa ni biasanya dalam area organic food. Jadi, pepaham lah. Diakui, mostly healthy food mmg harganya agak mahal, but, in long term - baru nampak faedahnya.
Macam yg aku amalkan juicing skrg kan - Alhamdulillah, dah jarang demam, batuk n selsema. Dengan izin Allah. Dulu myDH mmg selalu kena - but now, dah jarang. Imuniti dah makin baik. Dan kami pun dapat jimatkan duit kerajaan. Hihi. Sebab apa? Sbb kami kan guna panel utk perubatan. Tak selalu pergi panel, jimat lah duit kerajaan. Wah. Gitew tetiba.

Sekarang aku kena habiskan dulu brown rice aku kat rumah tu. Nanti boleh try quinoa ni plak. Utk buat bekal ke ofis je. 
Aku nak eat clean semula. Kalau tidak secara total pun, at least, aku tahu apa yg masuk dalam badan aku adalah something yg berguna utk sistem dalaman ni.

Moga dipermudahkan.

2 juta komen

Quinoa saya pernah try dulu-dulu...lama dah...time anak saya baby....sebab masa tu buat baby food dia guna quinoa ni.....rasa dia? telan aje laju-laju.....hehehehhe..ok je asalkan kena dgn lauk/sayur.....tgk akak post psl quinoa saya pun terpikat dgn idea masak quinoa bawak pi opis

waaa almond masuk list...
sarip kacang die.. tanak makan... sy leh paksa die minum susu nye la camni... hehehehe

Terima kasih atas komen anda :)

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