2024-02-16 10:57:29
The quinoa or quinoa (Chenopodium quinoa) is not a cereal in itself, although it forms grains or seeds, but rather a pseudocereal of the chenopodiaceae subfamily, which in turn belongs to the amarantaceae family, which is the same as beets, spinach or chard. Centuries ago it was already used by Incas for its basic diet, and is currently grown in Peru, Bolivia, Argentina, Chile, Colombia, Ecuador and even in countries like the United States and England. In fact, in Bolivia (the largest producer in the world) its cultivation is very important for farmers.
Its flavor is quite similar to whole grain ricel, however its texture is much finer. In South America its consumption is quite widespread, both for its easy digestion and for its high nutritional value, with a large number of beneficial properties for health. In addition, it also stands out for its great conservation, since it has great resistance to parasites or insects, thanks to a very resistant saponin that protects the quinoa. In addition, it has a large number of beneficial properties.
The contribution of proteins It is much higher than in any cereal, with an average of 16 to 23% in the grain. The fat it contains is 4 to 9%, half of which is linoleic acid, which is essential for our diet and helps reduce the concentration of triglycerides in the blood, reduces blood pressure and promotes a decrease in platelet aggregation. To give us an idea of its great nutritional value, it is similar to that of spinach.
Quinoa: nutritional value and action
The quinoaConsidered a superfood in many cultures, it has gained popularity around the world thanks to its impressive nutritional profile and versatility in cooking. This pseudocereal, native to the South American Andes, has been a mainstay in the diet of indigenous populations for thousands of years. In this article, we will explore the Nutritional value of quinoa and its action beneficial to our health.
The importance of quinoa is given by its great balance between proteins, oil, unsaturated fats, starch (that is why it is used as a cereal) and amino acids. It is also very rich in carbohydrates, minerals (iron, calcium and phosphorus), vitamins, fiber. It does not contain gluten, making it a perfect food for people who have gluten intolerance (celiac). Between the amino acids What it contains are lysine, which is essential for the brain; arginine and histidine, very important for development in babies; le mationine and cystine.
It can be found in the market sold in grain, in mueslis, flakes, cakes, flours, breads, etc… If the grain is cooked, it must be taken into account that, like rice, three measures of water for each quinoa. It is also important to wash it well beforehand to eliminate the saponin.
Nutritional value of quinoa
The quinoa It stands out for its high content of high-quality proteins, as it contains all nine essential amino acids, which is rare in the plant kingdom. This makes it an excellent option for vegetarians and vegans looking for complete protein sources. In terms of macronutrients, one cup of cooked quinoa provides approximately 8 grams of protein, 5 grams of fiber, and only 222 calories.
Additionally, quinoa is rich in minerals such as magnesium, phosphorus, potassium and iron, and vitamins of the B complex, essential for the proper functioning of metabolism and energy production. It also contains antioxidants such as quercetin and kaempferol, which have anti-inflammatory, antiviral and antidepressant properties.
Specifically, the components of the seeds are distributed as follows: 341 calories per 100 g, high quality proteins (14%), carbohydrates (60%), gums (4%), fats (5%), fiber (7%), minerals (calcium, phosphorus, iron, magnesium) and vitamins (C, E, B1, B2 and niacin).
Beneficial action on health
Including quinoa in your diet can have multiple health benefits.
Quinoa helps combat catarrhal conditions, urinary tract infections, bad cholesterol and improves defenses. It is highly recommended for vegetarian diets to lose weight, since its protein contribution is of high quality. In general, it is positive to incorporate it into any type of diet, thanks to the health benefits it offers and the high-quality nutrients it contains. In addition, it can be cooked in multiple ways, and it is very tasty in all types of recipes, which is why the little ones in the house usually like it too.
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