2024 Autore: Cecilia Ryder | [email protected]. Ultima modifica: 2023-12-17 14:21
Se appartieni al 97% della popolazione mondiale, probabilmente pronunci la quinoa come non lo fa il restante 3%. E potresti aver già sentito parlare di questo superalimento, ma non dei suoi vari (e potenti) benefici della quinoa.
Se è così, sei nel posto giusto. Perché questo è un tentativo di metterti nell'élite 3% - l'élite che sa cosa fa la quinoa, la quinoa.
Sommario
- Cos'è la quinoa?
- La quinoa fa bene?
- Qual è la storia della quinoa?
- Qual è il profilo nutrizionale della quinoa?
- Quali sono i vantaggi della quinoa?
- Qualche curiosità sulla quinoa?
- Come selezionare e conservare la quinoa
- Eventuali suggerimenti sull'utilizzo?
- Come incorporare la quinoa nella dieta
- Qualche ricetta popolare di quinoa?
- Dove acquistare i germogli di quinoa
- Quali sono gli effetti collaterali della quinoa?
Cos'è la quinoa?
Qualunque cosa sia, prima diamo la giusta pronuncia. Keen-wah o ke-NO-ah. Sì, è così che lo pronunci.
La quinoa, spesso chiamata "superfood" o "supergrain", è uno degli alimenti salutari più popolari al mondo. Se è un po 'troppo generico, entriamo nei dettagli. La quinoa (keen-wah, ricordi?) È una pianta da fiore che appartiene alla famiglia degli amaranto. È una pianta annuale coltivata per i suoi semi commestibili. Quindi, quando ci riferiamo ai benefici della quinoa, intendiamo i benefici dei suoi semi. Poiché i semi sono ciò che generalmente usiamo.
I semi sono privi di glutine. La composizione della quinoa è simile al grano o al riso quando è cotta. È un'ottima fonte di proteine (una fonte completa, poiché contiene tutti i nove aminoacidi essenziali). Contiene anche una buona quantità di fibre e minerali.
E sì, ci sono diversi tipi di quinoa:
Quinoa o quinoa bianca, che è il tipo più comune di quinoa disponibile nei negozi. È anche chiamata quinoa d'avorio.
Quinoa rossa, che mantiene la sua forma originale (meglio della quinoa bianca) dopo un po 'di cottura. Questo tipo è più adatto per insalate fredde o qualsiasi ricetta in cui è desiderabile un grano distinto.
Quinoa nera, che è un po 'più dolce e terrosa della quinoa bianca. Questa varietà mantiene intatto il suo colore nero anche a cottura.
Fiocchi di quinoa, ottenuti arrotolando a vapore i chicchi integrali. Questi fiocchi costituiscono un'ottima colazione veloce.
Farina di quinoa, che altro non è che la farina di semi di quinoa. Assomiglia più o meno a qualsiasi altra farina.
Tutto a posto. Ma qual è il problema?
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La quinoa fa bene?
Ovviamente. Altrimenti, non ha senso saperlo, giusto? La domanda è come può essere un bene per te.
I semi sono ricchi di fibre, vitamine del gruppo B, vitamina E e altri minerali come ferro, magnesio, calcio, potassio e fosforo. Sono altamente nutrienti. E contengono anche quercetina e kaempferolo, due importanti composti vegetali, di cui parleremo più avanti.
La quinoa è priva di glutine, il che significa che è tempo di festa per le persone intolleranti al glutine. E ha un indice glicemico basso, e questo significa anche per i diabetici tempo di festa. Dato che è ricca di ferro e magnesio, la quinoa può avere effetti meravigliosi sulla salute metabolica di un individuo. I semi sono ricchi di antiossidanti (1).
C'è molto di più. Probabilmente un milione di altri motivi per cui adorerai la quinoa. Ma in questo post ne discutiamo alcuni molto importanti. Oh sì, e prima ancora, che ne dici di un po 'di storia?
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Qual è la storia della quinoa?
Tutto è iniziato circa 4.000 anni fa nella regione andina del Perù, Bolivia e Cile, dove gli esseri umani l'avevano addomesticato per il consumo. Tuttavia, le prove archeologiche dicono che la quinoa ha avuto origine circa 7.000 anni fa.
Intorno al periodo dell'arrivo spagnolo, la quinoa era ben sviluppata tecnologicamente e ben distribuita all'interno del territorio Inca (era chiamato l'oro degli Incas), dove si credeva fornisse resistenza ai guerrieri Inca. E The Quinoa Corporation lo ha definito il supergrano del futuro.
La pianta ha subito numerosi cambiamenti morfologici nel corso della storia umana, a causa della sua domesticazione. Alcuni di questi cambiamenti includono un capolino compatto della pianta, un aumento delle dimensioni dello stelo e del seme e alti livelli di pigmentazione.
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I nutrienti nella quinoa sono il vero affare in quanto sono i soli responsabili del resto di questo post. Quindi, eccoti qui.
Qual è il profilo nutrizionale della quinoa?
Ecco i dati nutrizionali della quinoa, ci sono molti benefici sorprendenti della nutrizione della quinoa, la quinoa è ricca di nutrienti essenziali come antiossidanti, vitamine e minerali. È anche considerata una proteina completa.
Grassi saturi 1 g | Trans Fat | Colesterolo 0 mg | Sodio 9 mg | Carboidrati totali 109g | Fibra alimentare 12g | Zuccheri | Proteine 24g | Vitamina A | Vitamina C | Calcio | Iroin | Quantità per porzione selezionata | Vitamina A | Vitamina C | Vitamina D | Vitamina E (alfa tocoferolo) | Vitamina K | Tiamina | Riboflavina | Niacina | Vitamina B6 | Folato | Vitamina B12 | Acido pantotenico | Colina | Betaina | Quantità per porzione selezionata | Calcio | Ferro | Magnesio | Fosforo | Potassio | Sodio | Zinco | Rame | Manganese | Selenio | Fluoruro |
Torna al sommarioQuali sono i vantaggi della quinoa?You can count on quinoa benefits. Quinoa’s fiber content makes it a great food for weight loss and treating other digestive issues like constipation. The fiber also protects the heart and prevents deadly diseases like cancer. The antioxidants this food contains work magically for skin and hair health. 1. Promotes Weight LossAll your gym workouts and well-disciplined diets are great, and adding quinoa can only make things better. Quinoa is high in fiber. In fact, much higher than most grains and seeds. Though a major part of the fiber in quinoa is insoluble, it still does contain a decent amount of its solid cousin. One cup of the seeds contains 2.5 grams of soluble fiber – which, as per studies, aids weight loss (2). There is something else in quinoa that warrants our attention. It is 20-hydroxyecdysone, a compound known to help with weight control. Research suggests that this compound helps burn more calories and consequently aids weight control (3). It also makes individuals absorb less fat from their diet. [Read: Fiber-Rich Foods For Weight Loss] 2. Helps Prevent OsteoporosisLet us bust a common myth – that only individuals above fifty years must be really concerned about bone health. In actuality (unless one happens to be a distant relative of a walrus), everyone must be concerned about the health of their bones. Irrespective of their age. Given that quinoa is rich in magnesium, it works great for bone health. The mineral plays a role in bone formation. Quinoa is also rich in protein (1 cup contains 9 grams of it), a nutrient that serves as a building block for the bones (4). More importantly, it contains all the nine essential amino acids that the body cannot produce on its own, which have a part to play in this aspect. As per other studies, the magnesium and manganese in quinoa also help prevent osteoporosis (5). 3. Protects The HeartHome is where the heart is, and that’s where even quinoa is. Getting to the point, the soluble fiber is what makes quinoa a wonder food for your heart. The soluble fiber combines with the bile acids in your liver and produces a jelly-like substance that’s excreted in your bowels. Your liver utilizes some of the cholesterol in your body to produce these bile acids. When the stores are depleted, your liver pulls cholesterol from your blood to produce these acids. Are you beginning to get the idea here? Good. Simply put, quinoa somehow provokes your liver to extract cholesterol from the blood. That’s it. Eating quinoa means lower levels of bad cholesterol, and this means a reduced risk of atherosclerosis and coronary heart disease. And this means you are going to live longer. Party time, again! Quinoa contains fatty acids, 25 percent of which comes in the form of oleic acid. Now, oleic acid is your friend (6). It is a heart-healthy monounsaturated fatty acid, and 8 percent of it is ALA (alpha-linolenic acid), which is the omega-3 fatty acid predominantly found in plants. 4. Improves Skin HealthWe already saw quinoa is rich in B vitamins, nutrients that help treat age spots and other conditions related to skin pigmentation by reducing the deposits of dark melanin in the skin. And the vitamin B12 in quinoa interacts with the other B vitamins to maintain a healthy skin complexion. Quinoa also contains tyrosinase inhibitors, enzymes that decrease pigmentation and the associated problems (7). And the vitamin B3 in quinoa, also called niacinamide, helps treat acne. It soothes the red and inflamed areas often associated with acne breakouts. Quinoa contains vitamin A, which is the mother of all vitamins when it comes to delaying the aging process. It reduces fine lines and makes your skin look young. And the riboflavin in quinoa (or vitamin B2) improves skin elasticity. It even treats acne – as it can help reduce sebum production. Oh yes, didn’t we speak about quinoa brimming with antioxidants? Yes, these fight the free radicals that are almost always responsible for early aging. If you look into the mirror and suddenly feel you are looking like your aunt, you know who the culprit is. By the way, you can use this face pack to delay your aging signs. Just cook ¼ cup of quinoa in soy milk and let it cool. Blend this boiled quinoa with 3 teaspoons of yogurt, 2 egg yolks, and 2 drops of mimosa essential oil. Apply it to your face and neck and leave it on for 20 minutes. Rinse with lukewarm water. Your skin will become smooth and radiant. Quinoa contains natural protein and anti-aging properties while soy milk nourishes and repairs the sun damaged skin by enhancing its elasticity. This face pack will also make the skin smooth and even toned. 5. Fights InflammationThe fiber in quinoa produces butyrate, an important fatty acid that turns off genes related to inflammation. And the B vitamins in quinoa reduce homocysteine levels (an inflammatory hormone) in the body. More interestingly, the digestion of fiber in quinoa (and fiber, in general) releases acetate – which then travels to the brain and signals us to stop eating. The logic is simple – if you eat less, you are less likely to be taking in pro-inflammatory foods. Quinoa also contains compounds called saponins, which studies have shown to have anti-inflammatory properties (8). [Read: Best Herbal Anti-Inflammatory Tablets & Supplements] 6. Helps Fight CancerLet’s first stop thinking cancer is a killer. Because cancer is beatable. And preventable too. Thanks to quinoa. Harvard University says a daily bowl of quinoa can save your life. Literally. A study shows that eating a bowl of quinoa daily can reduce the risk of premature death by cancer (9). And the American Institute for Cancer Research has a thing to say about its usage – each quinoa grain is coated with a bitter substance to protect it as the crop grows, so ensure you put it in a sieve and rinse before you even start cooking (10). A Polish study also speaks about how quinoa can be a savior during cancer. It’s about the extracts of its leaves, though. These leaves exert chemopreventive and anticancer effects (11). Another report by the Yale Cancer Center recommends adding quinoa to your diet to fight cancer (12). Quinoa is super rich in antioxidants – the very compounds that can fight free radicals and other harmful substances that cause cancer. 7. Helps Fight Diabetes And HypertensionQuinoa is a whole grain, and whole grains are great for diabetes. The fiber in quinoa doesn’t raise blood sugar levels. It also prevents diabetes-related weight gain and other chronic conditions. A part of living with diabetes is all about taking foods that have low glycemic index, and quinoa, thankfully, is on the lower end. Quinoa also has all the amino acids to make protein (unlike most other grains), which also does a good job in controlling blood sugar levels. One Brazilian study stated that a diet including quinoa could help manage type 2 diabetes and the hypertension associated with it (13). Quinoa is a complex carbohydrate – and such carbohydrates break down in the body much slowly, allowing the blood sugar to be more stable (14). Quinoa also contains good amounts of magnesium and potassium, nutrients that help lower blood pressure. Magnesium also helps relax the blood vessels (and by the way, this helps combat migraines too). 8. Improves MetabolismIt’s common sense, if you ask us. When quinoa is replete with so many nutrients, it is impossible that your metabolism wouldn’t improve if you consume it regularly. And its protein is something worth relooking at. It improves metabolism as well as significantly reduces appetite (15). 9. Aids In Anemia TreatmentQuinoa is rich in iron. One cup of cooked quinoa (185 grams) contains about 3 mg of iron, which is 15% of the daily requirement. A diet adequate in iron can help prevent anemia. Another nutrient to look at in this aspect is riboflavin – which quinoa is rich in. Anemia can also be caused due to less riboflavin in one’s diet (16). Also, allow us to reiterate the importance of iron. The mineral is required to make hemoglobin, which is a part of the red blood cells that bind and carry oxygen in your blood. [Read: Home Remedies To Cure Anemia] 10. Enhances Digestive HealthQuinoa is rich in fiber, and that makes this point self-explanatory. Pretty much. Fiber adds bulk to the food churned in your stomach, and this stimulates the walls of your digestive tract. Your tract contracts, and this promotes better absorption of nutrients in the small intestine. In the large intestine, this fiber prevents constipation. The B vitamins in quinoa also play a role in digestion. One of these is thiamin, which helps in the production of hydrochloric acid (the acid in your stomach that aids digestion). Riboflavin aids in the development of cells lined in the walls of the digestive tract. Another amino acid quinoa contains is glutamic acid, which is converted into glutamine in your body. Glutamine is responsible for the health of the mucosal lining of your stomach. 11. Promotes LongevityThere is a Bolivian man who is (or was) 123 years old. He credits his longevity to a daily diet that includes quinoa. Enough said. Numerous studies have shown that a diet rich in whole grains (like quinoa) can put a stop to numerous diseases, which obviously enables people to live longer. 12. Aids Tissue Repair And GrowthQuinoa is rich in lysine, which is important for tissue repair and growth. What’s interesting here is quinoa is the only grain that contains this amino acid (17). The high protein content also contributes to this factor. 13. Offers The Goodness Of Quercetin And KaempferolThese two compounds are of particular importance. And quinoa is very rich in them (18). Quercetin and kaemferol are known to fight inflammation. They also possess antiviral and antidepressant effects (19), (20). [Read: Health Benefits Of Quercetin] 14. Strengthens Hair FolliclesThe protein content of quinoa is what we must look at here. Hydrolyzed protein extracted from quinoa acts as a natural and gentle coating that protects and nourishes the hair follicles from within. The protein extracted from this grain is also used to produce high-quality hair products. The nine essential amino acids quinoa contains act as natural strengtheners and protect the hair shaft. They also repair damaged hair and promote hair growth. The humectants in quinoa nourish and hydrate the scalp and keep it well conditioned. They form an invisible film over the hair to protect it from environmental conditions like pollution and dust. And the vitamin E reduces breakage due to tangling by balancing the production of natural oils on the scalp. 15. Helps Treat DandruffQuinoa contains important minerals like calcium, iron, and phosphorus that seal moisture in the scalp to keep dandruff at bay. You just have to mash quinoa and apply the paste to your hair and scalp. Leave it on for 15 minutes and then rinse as usual. The protein in quinoa also helps treat split ends. And the tyrosine in quinoa helps maintain the original color of your hair. We have seen the quinoa benefits. But there is something else about quinoa we need to know. Some interesting facts. Back To TOCAny Cool Facts About Quinoa?
These facts could have come across as a surprise. But nothing could be more surprising than not knowing how to select and store quinoa (especially after knowing its benefits). Back To TOCHow To Select And Store QuinoaQuinoa seeds are usually sold in airtight packets or containers. The most common type of quinoa available is white, but black and tri-colored quinoa seeds are also available in some places. Selection
Storage
Well, there are other ways you can use quinoa in your cooking. Want to know? Back To TOCAny Tips On Usage?Quinoa uses are many, you can use this grain in just about everything, from breakfast to dinner. Quinoa has a nutty and earthy flavor. It pairs best with savories like stews and curries. After cooking, it becomes quite fluffy and chewy and attains a very pleasant taste. The pearly white quinoas or light yellow quinoas are the fluffiest while the red and black ones are more compact. Quinoa has a thick outer coat that must be removed before consuming. This covering protects the seeds from insects and birds. The outer coat has a bitter, soap-like taste, and, if consumed, can cause severe stomach pain, flatulence, and laxative diarrhea. So, prior to cooking, wash quinoa thoroughly and soak it for 2 hours. Then, change the water, soak again, and rinse it. Wash it repeatedly until the foam disappears completely. This process will remove the pesticide residue, saponins, and their bitterness. Quinoa can be cooked in the same way as we cook other staple grains like buckwheat, rice, barley, etc. Its seeds are used to prepare porridge, soup, and stew and are ground to flour to prepare bread, alcohol, noodles, flakes, cookies, biscuits, pasta, cakes, buns, and even cold drinks in the Andean regions. You can mix quinoa flour with wheat, oats, and maize flour to enrich the protein quality of the meal. Quinoa is perfect for salad preparation as its grassy flavor and texture gel very well with lettuces and other leafy vegetables. You can add quinoa to your baked goods like muffins and pancakes to give them a distinct flavor. To cook quinoa in the healthiest way, add one part of the grain to two parts of water and simmer for 20 minutes. The grains become translucent, with the white germ partially detaching itself. You can even roast quinoa before cooking to enhance its taste and give a crunchy texture. Place the seeds in a frying pan and roast on medium to low heat while stirring constantly for 5 minutes. And in case you are wondering… Back To TOCHow To Incorporate Quinoa In Your DietQuinoa leaves and flower heads are eaten as vegetables and used to prepare curries, salads, and soups. But blanch the leaves and heads in boiling water before cooking as they contain oxalic acid, which can lead to kidney stones if consumed in large quantities. Cold pressed quinoa oil is one of the most sought after oils used for cooking and dressing. It adds an amazing flavor and aroma to the dishes. Since quinoa is completely gluten-free, it is a perfect food to include in a gluten-free diet. It also has very good digestibility, which decreases the risk of developing an adverse reaction to quinoa. Quinoa can be a replacement to rice (both brown and white) as well. If we talk about brown rice, quinoa has more iron and magnesium than brown rice. The two have equal amounts of B vitamins. And with white rice, quinoa is a better choice any given day – just one cup of cooked quinoa has 40 fewer calories than the same amount of white rice. Also, white rice contains 15 times more carbs than quinoa, while quinoa is a great source of fiber and protein. You just saw what are quinoa benefits, how to include quinoa in your diet. How about checking out a few simple and easy ways on how to cook quinoa deliciously? Back To TOCAny Popular Quinoa Recipes?1. Kale And Quinoa SaladWhat You Need
Directions
2. Vegan Quinoa And Black Beans RecipeWhat You Need
Directions
We promise the recipes will stay in your hearts for a long time. But for that, you need to first get quinoa, right? Back To TOCWhere To Buy Quinoa Sprouts?You can find quinoa sprouts in health food stores, where they are often sold in bulk. You might also want to look for quinoa in any special gluten-free section of the supermarket. You saw every good thing about quinoa. But hey, the seeds have a few side effects too. And you need to know them as well. Back To TOCWhat Are The Side Effects Of Quinoa?Now we know about quinoa benefits but quinoa doesn’t have very serious side effects. However, you might have the following problems if you take it in excess. Digestive IssuesSince quinoa is rich in fiber, having it in excess can lead to gas, bloating, and diarrhea. This is especially true if you are not used to eating a lot of fiber. Also, talk to your doctor before you take quinoa for its saponin content. Yes, we have spoken about the benefits of saponins – but certain sources say they might cause intestinal damage. Kidney StonesQuinoa contains varying amounts of oxalic acid. While this acid is excreted in urine, it can also bind with calcium and form kidney stones in vulnerable individuals. In case you have a previous history of kidney stones, avoid its use and talk to your doctor first. Back To TOCConclusionWelcome to the elite 3%. Now be a responsible human being and include quinoa in your diet right away, okay? And tell us how this post on quinoa benefits has helped you. Your experience can help others as well. Just leave a comment in the box below. Expert’s Answers For Readers’ QuestionsHow much liquid do you need to cook quinoa? A cup of quinoa requires about 2 cups of liquid. Why does some quinoa have a bitter taste? This natural bitterness comes from chemicals called saponins, about which we have discussed in this post. Saponins are found outside the seed and can be removed by rinsing the seeds vigorously in a mesh strainer. Certain brands of quinoa (like RiceSelect®) already sell prewashed quinoa, and you don’t have to rinse it again. What is the shelf life of quinoa? If stored properly, quinoa can last for up to 2 years. For longer shelf life, you can store it in the refrigerator or freezer. Is quinoa good for babies? Yes. It works great for their health. Just make sure your baby is at least 8 months old before he/she is introduced to quinoa. How to make quinoa milk? You just need a cup of cooked quinoa, 3 cups of water, 4 dates, and 1/4 teaspoon of cinnamon. Blend the quinoa with water, strain it using a cheesecloth, pour the milk in a blender, and blend with the dates and cinnamon. Can you eat quinoa raw? Yes, if it is first soaked and sprouted. But certain experts recommend eating it cooked as it is safer and much better. References
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