Quinoa is extremely popular, especially among people who opt for a healthy diet, thanks to the important nutritional load attributed to it.
In fact, is considered one of the healthiest and most nutritious foods in the world, so it's worth giving it a try.
Properties
Quinoa can help lower blood sugar, cholesterol, and blood pressure. It is also considered helpful when it comes to satiating your appetite and losing weight. Its antioxidants help neutralize free radicals, delay aging and fight a myriad of diseases.
It does not contain gluten, can relieve headaches and promotes oxygenation of the body, especially the brain. Compared to most plants, quinoa is rich in protein. Contains all the essential amino acids. That makes her a excellent source of protein, especially for people who follow a vegetarian or vegan diet.
In addition, is associated with anti-inflammatory, antiviral and anticancer effects. But not enough studies have been done on this yet.
Contraindications
Although the pros clearly outweigh the cons, it's worth noting that some of the latter are also credited with. Quinoa is quite rich in oxalates. Oxalates can reduce calcium absorption and cause problems in people with recurring kidney stones.
Likewise, in high doses it can cause problems due to its high protein and carbohydrate content. In this way, it is advisable not to consume it in excess, but to include it in a varied and balanced diet.
What are the vitamins in quinoa
Compared to white rice or pasta, whole grains like quinoa provide more vitamins, minerals, and fiber because none of their parts are removed. With regard to vitamins, the food in question on this occasion contains B vitamins, such as thiamine, riboflavin, niacin, vitamin B6, and folate. It also provides vitamin E.
One cup contains more than 10 percent of the recommended daily allowance of vitamins B1, B2, B6. As well as vitamin B3 and vitamin E.
How do you prepare the quinoa?
Its quick and easy preparation and its versatility (works well with many meals) makes it very easy to incorporate this healthy food into the diet. You can find quinoa in natural stores, as well as in most supermarkets.
Necessary rinsing the quinoa under the tap both before and after cooking. The reason is to remove bitterness and degrade phytic acid. It can interfere with the absorption of its minerals.
It cooks just like rice. Are added two parts of water for each one of quinoa. Therefore, if you want to cook two cups, you will need four of water. Keep in mind that it expands quite a bit while cooking. Over medium heat, it's done in about 15 minutes. You can also add a pinch of salt.
With regard to cooking, it can be seen that the quinoa is ready when it has absorbed most of the water and takes on a fluffy appearance. Another sign is that it releases a small loop, which is actually the germ separating slightly.
Quinoa recipes to lose weight
This pseudograin has a number of properties that make it a interesting ally to lose weight. It speeds up the metabolism, prolongs the feeling of fullness and has a low glycemic index.
But it should be noted that more studies are needed in this regard. In addition, it is not enough to take quinoa to lose weight, but it is also necessary to eat fewer calories than are burned.
The most popular way of taking it for this purpose is salads. Preparing a healthy quinoa salad for lunch or dinner is very simple. You just have to add vegetables, fruit or nuts. The following are some ideas:
Quinoa salad with peas
- 1 cup of cooked quinoa
- 1 cup of peas
- 1/2 cup of carrot
- 2 tablespoons chives
- Salt and pepper to taste
Quinoa salad with black beans
- 1 cup of cooked quinoa
- 1 cup of black beans
- 1/2 cup cherry tomatoes
- 1/2 cup corn
- 1 clove garlic, minced
- Salt and pepper to taste
Nutritional value of quinoa
Although it is prepared and consumed as if it were a whole grain, quinoa is actually a seed. The Incas discovered this food thousands of years ago. When it comes to the nutritional value of quinoa, 100 cooked grams of this food contain the following amounts of nutrients:
- 120 calories
- 21.3 grams of carbohydrates
- 4.4 grams of protein
- 2.8 grams of fiber
- 1.9 grams of fat
A cooked cup provides approximately one third of the recommended daily dose of magnesium, 318 mg of potassium, 31.5 mg of calcium, 2.8 mg of iron, 2 mg of zinc and 1.2 mg of manganese. Likewise, it should be noted that it is composed of 72% water and that it contains the nine essential amino acids.