The nutritionist called a low-calorie product that speeds up metabolism
Julia Myasoedova August 19, 2023, 15:45 Moscow time
It also prevents the development of cardiovascular diseases.
Quinoa (from lat. Chenopōdium quīnoa), or Quinoa, or Quinoa (quechua kinwa) is a grain crop belonging to the pseudocereals (it often replaces cereals in dishes), a plant of the amaranth family (seeds of the same family as beets, chard and spinach), cereal crop.
registered nutritionist-nutritionist, member of the International Association of Nutritionists
“Quinoa grains resemble buckwheat, but differ in color. Thus, in color it comes in three types: beige, red and black. It should not be stored in the purchased package. It is better to place in a glass or ceramic jar with a frosted lid.
What are the benefits of quinoa?
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The daily norm of the finished dish is 100-200 g. Boiled quinoa tastes like green rice.
100 g of quinoa contain:
calories – 143 kcal; proteins – 5 g; fats – 2.2 g; carbohydrates – 26.3 g; fiber – 2.8 g; iron – 3.54mg; calcium – 24mg; magnesium – 197mg.
The glycemic index of cereals is considered low and is 40-50 GI.
In general, given all the characteristics of quinoa, it can be called dietary: it is low in calories, but high in vitamins and beneficial nutrients.
Who should include in the diet
Quinoa is very suitable for athletes due to its high protein content and for pregnant women due to its beneficial properties. The grains are also gluten-free, which is important for people diagnosed with gluten intolerance.
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The main benefit of the product is that it is an excellent source of whole protein of plant origin, while being highly digestible.
Numerous studies show that quinoa contains antioxidants, improves metabolism, and is also beneficial for heart disease. The product also contains iron, magnesium, vitamin E, folic acid, quercetin, kaempferol (natural flavonol), and fiber.
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Due to its composition, this product is mainly necessary for the formation of a healthy and strong body, from the bones to the internal organs. Regular use helps to strengthen the bones, which means getting rid of many diseases, such as arthritis, which is important for older people.
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Regular consumption of quinoa reduces sugar levels, prevents the development of cardiovascular diseases and protects against anemia.
Experts recommend using quinoa for pregnant and lactating women, but after consulting a doctor. During lactation, it is recommended to introduce the product into the diet with caution, observing the reaction of the child.
Are there any contraindications?
Like any other plant-based food, quinoa can cause an allergic reaction. The composition of cereals includes oxalates and saponins, substances that can cause irritation of the gastrointestinal tract, kidney dysfunction, and exacerbate gout. Its consumption should be minimized in children under two or three years of age.
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It is better for people with kidney stones to eliminate quinoa from their diet completely.
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