Quinoa

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

Quinoa is an annual cereal of the Marevaceae family that grows in South America on the slopes of the Andes. This is a fairly tall plant (reaching a height of almost a person's height) with a light green stem and rounded leaves, similar to those of a quinoa. The grains look like buckwheat of various colors, and they taste like unhulled rice. Depending on the color of the beans (beige, red or black), quinoa is divided into three main types.

The nutritional value Portion of Quinoa 100 g Amount per serving Calories 368 Calories from Fat 54.63 % Daily value ^* Total Fat 6.07g 9% Saturate fats 0.706 g 4% Cholesterol 0 mg 0% Sodium 5 mg 0% Potassium 563 mg 16% Total Carbohydrates 57.16g 19% Dietary fiber 7 g 28% Proteins 14.12 g 28% Vitamin B6 24% Thiamin 24% Iron 25% Calcium 5% Magnesium 49% Phosphorus 46% Zinc 21% * Calculation for a daily diet of 2000 kcal

The ratio of BJU in the product

Source: depositphotos.com How to burn 368 kcal?

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The shores of Titicaca, the largest alpine lake on the planet, are considered to be the birthplace of quinoa. This plant has been cultivated for a long time by the inhabitants of the valleys of the mountain slopes (at an altitude of 3000-4000 m above sea level), where severe climatic conditions prevail.

The Incas cultivated the "golden grain" along with potatoes and corn. This name was associated not only with the height of the area where quinoa was grown, but with many beneficial properties that were known to the ancient Incas. In lean years, quinoa replaced rice, bread and potatoes.

After this plant began to spread throughout the world, it successfully took root in Tibet, the Himalayas and other mountain ranges. Quinoa is now also grown on the seashore and in the former jungle.

In Europe, quinoa has gained its popularity since the nineteenth century. In Russia it was called quinoa swan or rice swan. After the beneficial properties of this plant were discovered and studied, UNESCO declared 2013 the International Year of Quinoa.

Quinoa composition

100 g of quinoa contains:

13.28 g of water;
14.12 g protein;
6.07 g fat;
57.16 g carbohydrates;
7 g fiber (dietary fiber)
2.38 g of ash.

Among the vitamins that make up quinoa, choline and ascorbic acid take the leading place (70.2 and 6.8 mg per 100 g of grains, respectively). It also contains beta-carotene, riboflavin, pyridoxine, pantothenic acid, tocopherol and vitamin PP.

Of the macronutrients, potassium and phosphorus are the most abundant (563 and 457 mg, respectively), and of the trace elements, iron and zinc (4.57 and 3.1 mg, respectively).

The calorie content of 100 g of quinoa is 368 kcal.

Benefits and benefits of quinoa

According to nutritionists, quinoa has no equal among grains in terms of the amount of nutrients. Compared to wheat, rice, and barley, quinoa contains more fiber, alpha-tocopherol, folate, riboflavin, and complex carbohydrates.

Also, many nutritionists compare quinoa with breast milk, since it is absorbed by the body almost completely. Plus, it's one of the best sources of plant-based whole protein needed by athletes, children, pregnant women, and vegetarians. According to NASA representatives, quinoa is an ideal food for astronauts.

Quinoa is definitely beneficial for allergy sufferers, since it does not contain gluten.

Quinoa contains a lot of lysine, which contributes to the absorption of calcium, rapid tissue healing, bone formation, hair growth, and also prevents the development of anemia.

High amounts of fiber, vitamins A, B, C and D groups and tryptophan, which promotes the synthesis of the hormone of joy (serotonin), makes quinoa useful for those suffering from diabetes, hypertension and various heart diseases.

Quinoa has also been proven to be a dietary product. The unique combination of a large amount of protein and amino acids with a minimum amount of fat makes it possible to use it in a daily diet as a product that helps to reduce excess weight.

Applications and recipes for making quinoa

Quinoa is a universal cereal - you can make porridge, vegetable oil and salad from sprouted grain sprouts from it.

The main secrets to making quinoa properly are three rules:

The cereal must be rinsed well so that the porridge does not taste bitter;
Quinoa should not be overcooked so that the grains do not turn sour;
After cooking, the porridge should be stirred thoroughly to avoid sticking.

Quinoa porridge goes well with many foods: mushrooms, raisins, dried cranberries, dried apricots, dates, bell peppers, carrots, parsley, cilantro, celery, dill and dried apricots. It can also replace rice in vegetable pilaf.

Quinoa flour can be used to bake not only bread, but also confectionery, such as sesame biscuits. Pasta made from quinoa flour is also produced.

To make an excellent thirst quenching drink from quinoa, plant grains should be mixed with sugar and diluted with water.

Contraindications

Quinoa has practically no contraindications, except for cases of individual intolerance to this plant. Nutritionists' only caution is that they should be careful when taking quinoa by children and nursing mothers, as their sensitivity to this plant is unknown.

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