Quinoa, English is Quinoaa EssenceQuinoa is rich in protein, fiber, Vitamin B, Amino acid, amino acid, magnesium, Calcium and Vitamin E and other nutrients.
Quinoa is often known as “super food” and is a food rich in a lot of beneficial nutritional elements, such as protein, fiber, vitamin B, calcium and magnesium.In the staple food industry, the rich nutritional ingredients it can provide are unmatched by other grains.
There are also many ways to eat quinoa.You can get a unique sense of lonely.Are you ready to try this wonderful super food?
Directory of this article
- What is quinoa?
- What are the benefits of quinoa?
- What kind of quinoa is there?
- How to eat quinoa?
- Is the quinoa containing carbohydrates?
- Can quinoa be eaten every day?
- What are the side effects of quinoa overdose?
- Quinoa recommendation
- common problem
- references
- More nutrition and health strategies
What is quinoa?
Quinoa is not a grain, but the seeds of plants, so it does not contain gluten.It is an excellent choice for various groups of people, especially patients with cervical diarrhea.[1] Essence
Among them, cerva is a kind of autoimmune bowel disease caused by intake of gluten-containing food.
100g of cooked quinoa contains[2]The
- 120 calories calories
- 4.4 grams of protein
- 2.8 gram fiber
- 1.92 grams of fat, of which 1.6 grams of unsaturated fatty acids
- 21.3 grams of carbohydrates
- 17 mg of calcium
- 1.49 mg iron
- 64 mg magnesium
- 152 mg phosphorus
- 172 mg potassium
- 1.09 mg zinc
- 0.631 mg manganese
- 42 micrograms of folic acid
- 23 mg of total choline
What are the benefits of quinoa?
Quinoa has many benefits to the human body, rich in protein, fiber, vitamin and other nutrients:
1.Natural gluten-free food
With the increase of cerva patients and the demand for gluten-free foods, most foods must be indicated that gluten-free to ensure the safety of these patients.
Quinoa is naturally without gluten food.One study shows that patients with cherry disease eat about a quarter of quinoa daily within 6 weeks.[3]Essence
Compared with the known gluten-free foods, such as corn, potato, or rice, the nutritional content of quinoa is much higher than other varieties.[4]Essence
2.High-quality plant protein
A 100 grams of cooked quinoa can provide 4.4 grams of high-quality plant protein, and contains a variety of amino acids[5], Including 9 amino acids necessary for the human body, such as lysine, etc.[6]These amino acids play an important role in the growth and development of the human body and immune activity.
For vegetarians, it is particularly important to supplement sufficient plant protein.For comprehensive foodies, supplementing all-round nutritional ingredients can optimize their dietary structure.
3.High fiber content
Compared with other staple foods, quinoa has a high fiber content, and quinoa can provide 2.8 grams per 100 grams of cooked quinoa[2]Essence
A cup of quinoa can meet about 15.42%of the daily capacity of adults[7]EssenceSuccessful fiber intake can reduce the occurrence of many health risks, such as constipation, high cholesterol, hypertension and diverticulin disease[8]Essence
A fibrous diet can also extend the sense of satiety to help people maintain healthy weight.
4.Effective antioxidant
Quinoa contains effective antioxidants such as vitamin E, citromer and Shannuol[2]Essence
These antioxidants can be effectively improved by the body’s immune capacity, and reduce the health threats brought by a series of chronic diseases, such as preventing infection, reducing the probability of heart disease, alleviating diabetes and a certain degree of prevention, including the probability of heart disease, alleviating diabetes, and a certain degree of prevention.A variety of cancers including skin cancer and liver cancer[9]Essence
5.Provide a variety of minerals required by the human body
100 grams of cooked quinoa contains 1.49 mg iron, 64 mg magnesium, 0.631 mg manganese[2]It is the source of high-quality mineral diet.
Among them, iron is an important part of hemoglobin to maintain the oxygen carrying capacity of blood to maintain the normal operation of the whole body and the normal operation of cells.
Magnesium participated in more than 300 enzymatic reactions and existed in each cell of the body.Crimination of sufficient magnesium can prevent cardiovascular diseases such as hypertension and arteriosclerosis[10]And prevent migraine occur[11]Essence
Manganese is an indispensable element for development and metabolism.It also participates in many enzymatic reactions in the body to maintain the normal progress of these reactions and maintain the balanced health of the body[12]Essence
6.High-quality source of folic acid
Moisturizes per 100 grams of quinoa contain 42 micrograms of folic acid[2]Essence
Folic acid It is the essential B vitamin of the human body.It plays an irreplaceable role in the formation of DNA.Women obtaining sufficient folic acid during pregnancy is particularly important to avoid infants’ nerve tube defects.[13]EssenceTake enough dietary folic acid can also reduce the risk of suffering from multiple cancers and depression[14]Essence
Although pregnant women can obtain sufficient folic acid intake through folic acid supplements during pregnancy and pre-pregnancy, usually people still need to consume enough folic acid to reduce the hidden risks caused by folic acid deficiency by diet.Meeting about 19%of the daily capacity of normal people[7]Essence
Tips:What are the role of folic acid [Favorites] Five major effects cannot be ignored
What kind of quinoa is there?
There are more than 120 different types of quinoa.Generally, people can eat three types of quinoa, white, red and black.[15]Essence
White quinoa
White quinoa is the most commonly used.Among the three quinoa, its texture is the lightest, the cooking speed is the fastest, the water required in cooking is the least.It will affect the taste of other ingredients.
红色Quinoa
The red quinoa has a hard texture, with a bit of nuts, the color will not be receded after cooking, and it has a certain crisp taste.It is an ideal choice for salad ingredients.
Black quinoa
The output of black quinoa is not two, and the texture is close to the red quinoa, but the taste is heavy.Some people even taste a slightly sweet “soil”.The crisp taste.
Three quinoa comparisons
In terms of nutritional value, the main nutritional elements of the three quinoa, such as protein, carbohydrates, minerals, vitamins, etc., but in terms of fiber, the content of black quinoa is slightly higher than the other two.
In terms of consumption, those who like soft taste can choose white quinoa.Those who like to be crispy must choose red or black quinoa.Of course, three mixed consumption is usually the most recommended.[16]Essence
How to eat quinoa?
Quinoa is as simple as rice, cleaning, adding water, and cooking.The proportion of quinoa and water is about 1: 2, because the water absorption of the three quinoa is slightly different, so the amount of water needs to be adjusted appropriately according to the actual situation during cooking.
After cooking, it will not be as soft and glutinous as white rice, but is more gravity.The red and black quinoa will even maintain a crispy taste, which makes the quinoa have more ways to eat.
Here are more more ways:
A.Quinoa salad
After cooking the quinoa, quickly cool it with a fork or a spoon to get the fluffy quinoa particles.
These small granular foods with high nutritional value, beautiful color, and unique taste can be added to any salad, with a variety of salads such as asparagus, Bally, Baili, peas, carrots, eagle beans, chicken breasts, salmon and other salads, drizzleThe favorite sauce, a salad with a staple food, the best choice for healthy fast food.
B.Quinoa chicken soup
If you want to add some different ingredients to the chicken soup, you can try the quinoa.Because the quinoa will not be soft after cooking, it will not affect the refreshing sense of chicken soup, and add different nutrients.
Ingredient: Chicken, quinoa, olive oil, onion, radish, Bangs, Baili, laurel leaves,
cooking:
- Wash the whole chicken, fry it with olive until the surface is golden, move into the soup pot, add water, and boil on high heat;
- During the cooking chicken soup, stir-fry onions, radish, dan, and other ingredients with the remaining oils of fried chicken.
- After boiling, turn to medium heat, stew for half an hour, add Baili Xiang, laurel leaves, etc.;
- Add quinoa after five minutes, and simmer for about 20 minutes;
- Finally add a little pepper and salt to season;
C.Quinoa pumpkin biscuits
It is also an ideal choice to add quinoa to baking custards.Its taste and the taste of baking clicks can be perfectly combined.The aroma of its own fragrance is fully divergent during the baking process, adding the aroma of food.
Ingredient: 2 eggs, 2/3 cups of cooked quinoa, 1/3 cup of organic sugar, 1/4 by butter, 1/2 cup of south melon puree, 1/4 cup of coconut powder, can also add some Qia seeds, linenSeeds and other.
cooking:
- Preheat the oven to 180 degrees Celsius;
- Apply a thin layer of butter on the baking sheet to prevent sticking;
- Pour all the ingredients in the bowl and stir well;
- Use a spoon to divide the mixture into a small portion on the baking sheet, and you can use a spoon to gently press it into a biscuit-shaped;
- Bake for 15 minutes;
- Cool to eat!
Is the quinoa containing carbohydrates?
Quinoa contains carbohydrates and does not have a low content and does not belong to low carbohydrates.100 grams of cooked quinoa contain 21.3 grams of carbohydrates [2] This ratio is nearly 50%more than the same amount of brown rice and white rice.
This is worth noting for people who need to control carbohydrate intake.For example, with type 2 diabetic groups, and the fat-reducing period requires controlling carbon intake groups.
Although the content of the quinoa is not low, because it contains a large amount of other nutrients, it is generally the source of high-quality carbohydrates.Compared with refined grains, such as white flour, etc.[3]Essence
Can quinoa be eaten every day?
Although the quinoa is the seed of plants, it appears in the form of staple food in the popular recipes, so it can be eaten daily without severe intolerance.
And because quinoa can be matched with many foods, such as salads, grain staple foods, baking food, etc., you can change patterns to eat quinoa every day to enjoy its deliciousness and nutrition.
What are the side effects of quinoa overdose?
As a food with a history of thousands of years of consumption, quinoa is guaranteed to the human body’s security, and there is no obvious case report that produces serious adverse reactions due to eating quinoa.
But for quinoa, when you use it, you still need to pay attention to two points:
- allergy: Allergies are becoming more and more diverse in contemporary people.Any food or things that anyone can’t think of can cause allergies.If similar symptoms of allergies occur after consumption, it is recommended to contact professional medical personnel in time to obtain more professional assistance and confirmation.
- Outer outer quinoa: The outer of the quinoa contains a natural coating that becomes saponin.It is easy to cause stomach stimulation after consumption, so it should be carefully cleaned before consumption.Fortunately, most producers will now complete this process before sale, and the quinoa, which has completely removed saponin for sale.
Quinoa recommendation
1.Roland Foods Organic Rescue Quinoa
Affiliate Link
Roland Foods Organic Resverabad has a delicious nut flavor and pleasant fluffy texture.It can be used for salad, fried corn cakes, soups, burgers and risers.Do not use artificial additives, which are gluten-free and vegan foods.After pre-washing to remove its natural coatings and improve its natural taste.Add 1 cup of quinoa to 2 cups of boiling water and simmer for 15 minutes on low heat until all liquids are absorbed and enjoy.
2.Royal Organic three-color quinoa & nbsp;
Affiliate Link
Royal Organic three-color quinoa has been carefully selected to choose quinoa raw materials from the Bolivian highlands, because the environmental conditions there are allowed 100% of organic products, and any impurities that may exist in the raw materials during processing, such as branches or stones, at the same time pre-pre -pre-pre -pre-pre -pre-pre -pre-pre -pre-pre -pre-plantedWashing treatment, removed the ingredients in the outer layer, avoid the taste of suffering and the stimulation of the stomach.
3.TERRASOUL Superfoods Organic Autamuta
Affiliate Link
TERRASOUL Superfoods Organic Resvearances have been organically authenticated to be non-genetically -based foods, Jewish food, non-processed foods, gluten-free and vegetarian foods.After cleaning, remove the bitter saponin that exists in the quinoa, which can be cooked directly.There are two packaging that is convenient for re-sealing, which is convenient for storage and staying fresh for a long time.
4.Anthony ’s organic ashels
Affiliate Link
Anthony ’s Organic Resvearance is a good source of protein, magnesium, B vitamins, calcium, antioxidants, etc., obtained the organic certification of California organic certification farmers (CCOF), and after batch testing and verification, without gluten and genetically modified creatures.
5.Ancient Harvesst Organic Quinoa
Affiliate Link
Ancient Harvest organic quinoa is a natural, indispensable white, red and black grain mixture, which provides high-quality protein, vitamins and minerals that are very important for the human body.The verification is 100%non-genetically modified food, Jewish food.After pre-cleaning and removing saponin, you can use cooking directly.
6.Happy Andes three-color organic quinoa
Affiliate Link
Happy Andes three-color organic quinoa takes materials from the US Department of Agriculture’s authentication naturally growing in high altitude areas of the Andes, 100% organic, and gluten-free food, non-genetically modified food, and Jewish food.It contains a lot of nutrients, such as protein, minerals, etc., whether it is a staple food or a variety of snacks such as desserts, it is ideal ingredients.
7.viva naturus organic quinoa
Affiliate Link
Viva Naturals organic plants are harvested from the Bolivia Plateau.It grows under harsh growth conditions.It is the ideal choice for the best flavor and texture.It is significantly larger, round, and full.After cooking, it will bring delicate softness and incredible taste, bringing a lot of high-quality protein, vitamins and minerals to the body.The ingredients such as saponin are pre-processed and can be consumed directly.
8.Healthworks organic ashe
Affiliate Link
HealthWorks organic resveratment is a small and sustainable farm from Peru.After organic and all-natural certification, it is the best in nature without insecticides and chemicals.Naturally without gluten, rich in nutrients, such as iron, B vitamins, magnesium, phosphorus, potassium, calcium, vitamin E.Applicable a variety of cooking methods, staple foods or snacks.
common problem
Question 1: What is the quinoa English?Quinoa’s English is Quinoa.Quinoa is rich in protein, fiber, vitamin B, amino acid, magnesium, calcium, and vitamin E.
See More
Quinoa is as simple as rice, cleaning, adding water, and cooking.The proportion of quinoa and water is about 1: 2, because the water absorption of the three quinoa is slightly different, so the amount of water needs to be adjusted appropriately according to the actual situation during cooking.
After cooking, it will not be as soft and glutinous as white rice, but is more gravity.The red and black quinoa will even maintain a crispy taste, which makes the quinoa have more ways to eat.
See More
There are many ways to eat quinoa, and there are several popular ways to eat: below:
1.Quinoa salad
2.Quinoa chicken soup
3.Quinoa pumpkin biscuits
See More
references
[1] Lilian e AbugoCh James.Quinoa (chenopodium quinoa will.): Composition, chemistry, nutritional, and functional.Adv Food Nutr Res.2009.
[2] Quinoa, cook Usda.gov
[3] Nicole Hollimon, Michael Dansinger, MD.Benefits of Quinoa for Low-CARB and GI-Friendly Diets.April, 2020.
[4] Serena Niro, Annacristina d ’Agostino, Alessandra Fratianni, Luciano Cinquanta, and Gianfranco Panfil.Gluten-free alternative grains: nutritional evrance and bioactive compounds Foods.2019 jun.
[5] Samira Dakhili, Leyla Abdolallyizadeh, Seyede Marzieh Hosseini, Saeedeh Shojaee-Aliabadi, Leila MiRMOGHTADAIE.Quinoa Protein: Composition, Structure and Functional Properties.Food Chem.2019 nov.
[6] S.A.El-Sohaimy, Corresponding Author, M.G.Shehata, TAHA MeHany, and M.A.Zeitoun.Nutritional, Physicochemical, And Sens wheelly,.Int j food sci.2019.
[7] 2015-2020 Dietary Guidelines. Health.gov
[8] Holly Larson, MS, RD.Easy Ways to Boost Fiber in your daily diet. March, 2021.
[9] Muhammad Imran, Bahare Salehi, Javad Sharifi-Rad, Tanweer Aslam Gondal, Farhan Saeed, Ali Imran, Muhammad Shahbaz, Patrick Valere Tsouh Fokou, MUHAMMAD U.Mair Arshad, Haroon Khan, Susana G.Guerreiro, Natália Martins, and Leticia M.Estevinho. Kaemperol: A Key EMPHASIS to ITS Anticancer Potential.Molecules.2019 jun.
[10] National Institutes of Health.& Nbsp; Magnesium, nih.gov
[11] Sun-Edelstein C, MAUSKOP A.Role of Magnesium in the Pathogenesis and Treatment of Migraine. Expert Rev Neurother 2009
[12] Manganese-health professional, Nih.gov
[13] Institute of Medicine.Dietary Reference into: Thiamin, Riboflavin, Niacin, Vitamin B6, FOLATE, VITAMIN B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 1998.
[14] DEVILBISS EA, Gardner RM, NewSchaffer CJ, et al.Maternal FOLATE Status as a RISK FACTOR for Autism Spectrum Disorders: A Review of Existing Evidence.Br j nutr 2015; 114: 663-72.
[15] Quinoa -March grain of the month.
[16] How do Red, Black and White Quinoa Compare with Quinta?