2023-11-21 21:28:47
When starting to lose weight, the goal is not only to lose size, but also to increase the buttocks and rejuvenate. Exercise is key to achieving this, but to see results in a shorter time you ultimately need: Quinoa, what is it?
Quinoa, or quinoa as it is known in other countries, is a seed or grain high in protein. Belonging to the family of chard, spinach and beets, it is a gluten-free food, describes the United States Library of Medicine.
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What is quinoa used for?
The quinoa is a complete protein; which means that it has the nine essential amino acids. In addition, it is the seed or grain highest in protein, it has twice as much as rice, which is high in carbohydrates and is not as good for those who have diabetes.
Regular consumption of quinoa, along with a gluteal exercise routine, can work wonders for the following reason:
1- Quinoa for bigger glutes
This area of the body is made up of muscles. The Spanish Academy of Nutrition and Dietetics suggests that for maintain muscle mass, delay its degradation or increase it, We must pay attention to the amount of protein that is ingested.
For example, an adult weighing approximately 70 kilos, with light physical activity, has to eat 56 grams of protein per day. Now, 100 grams of quinoa provides almost 15 grams. For a salad, two cups are required, now do the sum.
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2- Quinoa to rejuvenate
A balanced diet along with an exercise routine is the cornerstone to achieving “eternal youth.” But some foods can ultimately improve the results of those efforts:
Quinoa not only provides protein, also fiber and iron. The three elements together contribute to repairing cells and producing more. In other words, they help skin rejuvenationand all the organs of the body.
In addition to the above, this food has several antioxidants, which help prevent cell damage, improve healing and prevent premature aging.
3- Quinoa to lose weight
Quinoa does not contain gluten so, in addition to being ideal for those with celiac disease, it reduces inflammation throughout the body. In addition to this, it has healthy fats that help satisfy hunger and, therefore, lose weight.
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How is quinoa prepared?
Next, we tell you step by step in the quinoa preparation and I will give you some ideas to enjoy it at different times of the day.
Step 1: Ingredients and Preparation
Ingredients:
1 cup of quinoa
2 cups of water or broth (vegetable or chicken)
Salt to taste (optional)
Rinse: Rinse the quinoa under cold water in a fine strainer. This will help remove saponin, a bitter substance that coats the seeds.
Step 2: Cooking the Quinoa
Boil Water: In a large saucepan, bring 2 cups of water or broth to a boil. You can add a pinch of salt if you wish. Add the Quinoa: Once the water is boiling, add the rinsed quinoa. Reduce the Heat: Reduce the heat so the quinoa simmers. Cover and Cook: Cover the saucepan. Cover and let the quinoa cook for about 15-20 minutes, or until the grains are tender and have absorbed most of the liquid. The quinoa should be fluffy.
Step 3: Rest and Fluffing
Let rest: Turn off the heat and let the quinoa rest in the covered saucepan for about 5 minutes. This will allow the grains to fluff up even more.Shred with a Fork: Using a fork, gently crumble the quinoa to separate the grains and make sure they are loose.
Servings per day of quinoa
The recommended serving of quinoa may vary depending on individual needs and dietary preferences. However, as a starting point, here is a general guide:
Breakfast: You can enjoy quinoa as part of a healthy breakfast. Try mixing cooked quinoa with fresh fruits, nuts and a little honey for an energizing and nutritious breakfast.Lunch and dinner: Quinoa can be an excellent substitute for rice, pasta or any other grain in your main meals. Use it as a base for salads, as an accompaniment to lean meats or as a main ingredient in vegetarian dishes.Snacks and Side Dishes: You can also use quinoa as a garnish to complement your meals. For example, you can prepare quinoa croquettes or incorporate it into your healthy snacks.Snacks: Even as a snack, quinoa can be a filling and delicious option. Try making quinoa bars with nuts and chocolate.
It may not seem like it, but the Quinoa has a nutty flavorso there is no excuse for you not to make quinoa part of your life to lose weight, grow your glutes and rejuvenate.
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