General Practice 2022

Quinoa: what é, what it's for and he althy recipesá

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Quinoa: what é, what it's for and he althy recipesá
Quinoa: what é, what it's for and he althy recipesá
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Quinoa is a seed rich in phenolic compounds, such as quercetin, kaempferol and flavonoids, with antioxidant and anti-inflammatory properties, which help to combat premature skin aging, strengthen the immune system and prevent the development of diseases. cardiovascular. In addition, quinoa has minerals such as potassium, magnesium and calcium, which are necessary to maintain he althy bones, and iron, an essential mineral to help treat and prevent anemia.

Quinoa seeds are also rich in protein and fiber, which in addition to reducing appetite and helping to lose weight, also improve intestinal functioning, regulate cholesterol and blood sugar levels.

Quinoa has a very mild flavor and is therefore easy to introduce into the diet of adults and children, and can accompany any meat, fish or chicken dish, making it a great substitute for rice. In addition, quinoa does not contain gluten, being recommended for people who are gluten intolerant or who wish to avoid its consumption.

What is it for

Quinoa is rich in nutrients such as minerals, proteins, fibers, phenolic compounds, phytosterols and phytoecdysteroids with antioxidant, anti-inflammatory or neuroprotective properties, and can be used for:

1. Help to lose weight

Quinoa is rich in good fats, such as omega 3 and 6, which help to produce enzymes responsible for burning fat, increase metabolism and reduce fat storage, being a good ally to help you lose weight.

In addition, quinoa is rich in fiber and proteins that reduce hunger and increase the feeling of satiety, as well as phytosterols, such as campesterol and sitosterol, which decrease the absorption of fats by the intestines, helping to lose weight. Weight Check out other foods that help you lose weight.

A good way to include quinoa in your diet to lose weight is to use a tablespoon of quinoa a day, along with meals. In the form of flour, it can be mixed in juice or even in food, in the form of grains, it can be cooked together with vegetables or salad, for example.

2. Protect against cardiovascular disease

Because it is rich in omega 3 and 6, flavonoids, phenolic compounds and phytosterols, which have a potent antioxidant effect, quinoa helps to reduce bad cholesterol and triglycerides that are responsible for forming fatty plaques in the arteries, and therefore, helps to prevent atherosclerosis and reduce the risk of cardiovascular diseases such as myocardial infarction or stroke.

In addition, quinoa fibers help reduce the absorption of fats from food, which helps to reduce bad cholesterol, and magnesium and potassium also help to relax blood vessels, helping to control pressure blood, preventing the development of cardiovascular diseases.

3. Improve bowel function

Quinoa is rich in fiber that improves digestion and regulates bowel function.

In addition, fiber acts as a probiotic, reducing intestinal inflammation, protecting against the development of irritable bowel syndrome, ulcerative colitis and Crohn's disease.

4. Help control blood sugar

Some studies show that quinoa can be an important ally in the treatment of diabetes due to phytoecdysteroids, such as hydroxyecdysone, and phenolic compounds in its composition, such as flavonoids, which act by regulating glucose metabolism and reducing resistance insulin, which helps control and reduce blood sugar levels.

5. Strengthen the immune system

Quinoa is rich in folic acid which stimulates the production of white blood cells which are essential defense cells to prevent and fight infections and therefore help to strengthen the immune system.

6. Keeping bones he althy

Quinoa is rich in calcium, magnesium and phosphorus which are essential minerals to strengthen, increase resistance and maintain he althy bones, which can help prevent diseases such as osteoporosis, osteopenia or rickets, for example.

In addition, phytoecdysteroids in quinoa, such as hydroxyecdysone and maquisterone, may help prevent or aid in the treatment of postmenopausal osteoporosis.

7. Improve brain function

Omega 3 and 6 and antioxidants such as phytosterols and phytoecdysteroids present in quinoa can help prevent neuron damage and protect brain cells, keeping the brain he althy and ensuring the proper functioning of the brain.

In addition, quinoa phytoecdysteroids, such as hydroxyecdysone and maquisterone, have a neuroprotective effect, modulating the action of the neurotransmitter GABA in the brain, which helps restore the balance of neurons, necessary for the proper functioning of the brain. brain.

8. Prevent anemia

Quinoa helps prevent anemia because it is rich in iron, an important mineral for the formation of hemoglobin, which is a protein present in red blood cells responsible for transporting oxygen to all parts of the body.

In addition, quinoa also contains folic acid, which is necessary for the formation of he althy red blood cells, which also helps prevent anemia.

9. Improve muscle performance

Quinoa, as it contains omega 3 and 6, can help reduce muscle inflammation caused by physical exercise, accelerate muscle recovery, improve mood and enhance performance in training and reduce pain after exercise.

Also, some studies show that phytoecdysteroids can help improve training performance and contribute to muscle growth and building. However, further studies are needed to prove this benefit.

Nutrition Facts Table

The following table provides the nutritional information equivalent to 100 g of raw quinoa, cooked and in the form of flour.

Components

Raw Quinoa

Cooked Quinoa

Quinoa flour

Calories 368 Kcal 120 Kcal 380 Kcal
Carbohydrates 64, 16 g 21, 30 g 70, 04 g
Proteins 14, 12 g 4, 40 g 13, 32 g
Lipids 6, 07 g 1, 92 g 5, 90 g
Fibers 6, 9 g 2, 8 g 7, 0 g
Omega 3 0, 260 g 0, 085 g 0, 140 g
Omega 6 2, 977 g 0, 974 g 2, 250 g
Vitamin B1 0, 36 mg 0, 107 mg 0, 2 mg
Vitamin B2 0, 318 mg 0, 11 mg 0, 4 mg
Vitamin B3 1, 52 mg 0, 412 mg 2, 98 mg
Vitamin B5 0, 772 mg 0, 268 mg 1, 06 mg
Vitamin B6 0, 487 mg 0, 123 mg 0, 23 mg
Vitamin B8 70, 2 mg 23, 0 mg --
Folic acid 184 mcg 42 mcg 50 mcg
Calcium 47 mg 17 mg 61 mg
Iron 4, 57 mg 1, 49 mg 9, 4 mg
Magnesium 197 mg 64 mg 213 mg
Phosphorus 457 mg 152 mg 417 mg
Potassium 563 mg 172 mg 752 mg
Sodium 5.0 mg 7.0 mg 21 mg
Zinc 3, 1 mg 1, 09 mg 3, 35 mg

It is important to emphasize that to obtain all the benefits mentioned above, quinoa must be part of a balanced and he althy diet.

He althy recipes with quinoa

Some quick, easy-to-prepare and nutritious quinoa recipes are:

1. Quinoa Salad

Ingredients

  • 1 cup of quinoa tea;
  • 1/2 cup grated carrot tea;
  • 1/2 cup of chopped green beans;
  • 1/2 cup cauliflower tea cut into small bouquets;
  • 1/2 small onion, chopped;
  • 1 tablespoon of olive oil;
  • 2 tablespoons thinly sliced ​​leeks;
  • S alt to taste;
  • Aromatic herbs to taste;
  • Black pepper to taste.

Preparation mode

Cook the green beans, cauliflower and quinoa for ten minutes, with just water. Next, put the oil in a pan and sauté the onion and leek. Add the green beans, cauliflower, grated carrots, quinoa, herbs and s alt, and mix. Add black pepper, if desired.Serve next.

2. Juice with quinoa

Ingredients

  • 1 heaping tablespoons quinoa flakes;
  • 1 medium banana;
  • 5 medium strawberries;
  • Juice of 2 oranges.

Preparation mode

Place all ingredients in a blender and beat until smooth. Serve next.

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