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Is it true that quinoa is the best substitute for cereals? Beneficial properties of quinoa, nutritional content, caloric value and recommendations in the preparation mode.
Quinoa is not a cereal and therefore does not contain gluten, which is a wheat protein capable of causing allergy in some people. Quinoa, although it looks like a cereal, I do not know as grassy (wheat, rice, corn), but it is part of the Chenopodiaceae subfamily of Amaranthaceae ( a close relative of beet and spinach).
Although few people suffer from gluten intolerance (celiac disease), many dieticians and nutritionists say that excluding this substance (as well as other cereals and flours) from our diet can help not only decrease waist circumference, as well as making the body healthier.
The amount of protein in the quinoa is greater than that of any cereal, coming close to the values contained in buckwheat and amaranth (which is from the same quinoa family): in 100 g of dry grain, there are between 14-16 g of proteins. In addition, quinoa contains almost all amino acids, unlike wheat and rice.
This is an important factor for vegetarians as they tend to suffer from a deficit of some key amino acids as a result of excluding meats and dairy from their diet. Reference is made mainly to lysine and leucine, essential for the optimal functioning of the immune system and for muscle growth.
Quinoa is characterized by its low glycemic index: 150 degrees of cooked quinoa has a coefficient of 50. This low index is due to the high fiber content of this food (around 7% of its weight), as well as the presence of fats healthy and high-quality products (approximately 6%).
The low glycemic index of quinoa allows not only to feel satiated for a longer time but also to normalize blood sugar levels, which is a fact that we suffer from hunger. Like buckwheat, this food can be consumed by people suffering from type 2 diabetes.
In 100 g of quinoa, 102% of the recommended daily dose of manganese, 40% of magnesium, 46% phosphorus, 30% copper, 25% iron, 21% zinc, 16% potassium and 12% selenium. With these percentages, they outweigh wheat, which is poor in microelements and outnumbers buckwheat.
It is important to remember that zinc deficiency is a very common cause of decreased testosterone levels in men. This mineral is found mainly in shellfish and liver; without d / life, the amount of zinc in animal meat foods with industrial products is low.
Quinoa is rich in natural antioxidants and flavonoids, which help neutralize the action of free radicals and prevent the proliferation of cancer cells. Quercetin is the main antioxidant present in quinoa, this is also found in buckwheat.
This substance has the ability to be stored in the body, which allows it to increase the force of its action over time. Besides its effectiveness as an antioxidant, quercetin has a small anti-inflammatory, antiallergic, analgesic, tranquilizing and sedative effect.
Quinoa contains enough fat to be a pseudocereal: about 6% of its weight. This factor has little influence on the caloric value of this product (a number of calories of quinoa, as of most cereals, is 360-370 Kcal in 100 gr); without d / life, these calories are of high quality for the body.
The quinoa is made up of fatty acids of vegetable origin omega-3: approximately 300 mg in 100 gr of sex grain. Obviously, this amount cannot be compared to the amount of omega-3 that contains a sea fish, but undoubtedly is a good amount that exceeds the values of wheat, rice, and other cereals.
You do not need to be a chef to cook the quinoa. For each cup of quinoa, 2-2.5 cups of water are required (200-250 ml of water per 100 g of quinoa). The grain should be pre-washed and placed in a pot with water, boil and slice the pot, then place the pot on low heat until the water evaporates completely.
Preparing a rich dish with quinoa as an ingredient is also very easy. First, make vegetables and/or meat with a little olive oil and then add 50-70 g of quinoa (added without having been previously cooked) and water. After boiling the mixture, cook for 10 minutes on low heat until the water evaporates.
Quinoa is a pseudocereal close relative of buckwheat, it is a beneficial food for health: it has a high amount of protein and low glycemic index and is rich in microminerals and antioxidants. Another not less important quality of quinoa is that its taste is pleasant and very versatile.
Bibliography: Quinoa, uncooked, Nutritional facts, source