Quinoa is a type of superfood that has a variety of health benefits. This nutrient is one of the most famous cereals. Quinoa is gluten-free and when cooked, its composition is very similar to wheat or rice. Quinoa is one of the best sources of protein and has all 9 essential amino acids. In addition it contains a good amount of fiber and minerals. There are different types of quinoa, among which we can mention Quinoa flour, black quinoa, white Quinoa and red quinoa. In the article that we have prepared for you today at BingMag, we are going to introduce you to 15 examples of the Properties of Quinoa and its nutritional value, and teach you how to make several dishes with it. Join us for the rest of this article.
Quinoa Nutritional Value
Quinoa is rich in essential nutrients including antioxidants, vitamins and minerals and is considered a complete protein source. One cup of Quinoa contains 222 calories and only 4 grams of fat. In addition, it has 5 grams of fiber and 8 grams of protein. Here are the nutritional value of quinoa.Total fat 10 g 16% of the body's daily requirement Saturated fat 1 g 6% of the body's daily requirement Cholesterol 0 mg 0% Sodium's daily requirement 9 mg 0% Of the body's daily requirement of total carbohydrates 109 grams 36% of the body's daily requirement Dietary fiber 12 g 48% of the body's daily requirement Calcium 79.9 mg 8% of the body's daily requirement Vitamin A 23.8 International units 0% of the body's daily requirement Vitamin E 4.1 mg 21% of the body's daily requirement Vitamin K 0.0 g 0% of the body's daily requirement Thiamine 0.6 mg 41% of the body's daily requirement Riboflavon 0.5 mg 32% of the daily requirement Niacin 2.6 mg 13 Percent of daily requirement of vitamin B6 0.8 mg 41% of daily requirement of folate 313 micrograms 78% of daily requirement of vitamin B12 0.0 micrograms 0% of daily requirement of body Pantothenic acid 1.3 mg 13% of daily requirement of body Choline 119 mg betaine 1072 mg iron 7.8 mg 43% of the body's daily requirement Magnesium 335 mg 84% of the body's daily requirement Phosphorus 777 mg 78% of the body's daily requirement Potassium 957 mg 27% of the body's daily requirement Zinc 5.3 mg 35% of the daily requirement Copper 1.0 mg 50% of the daily requirement of bad selenium 14.4 micrograms 21% of the daily requirement of the body
Why is Quinoa good for the body?
Quinoa seeds are a rich source of fiber, B vitamins, vitamins E and other minerals including magnesium, calcium, potassium and phosphorus. These seeds are highly nutritious and contain quercetin and kaimferol, two beneficial plant compounds. As mentioned above, Quinoa is gluten-free and is therefore a great choice for people with gluten intolerance. These seeds have a low glycemic index. Because Quinoa is high in iron and magnesium, it can have significant effects on metabolic health. Quinoa is also rich in antioxidants. Of course, these are just some of the unique Properties of quinoa.
Properties of Quinoa for body, skin and Hair
Quinoa can surprise you with its many benefits. The fiber in Quinoa makes it a good choice for weight loss and treating digestive problems such as constipation. Fiber also protects the heart and prevents deadly diseases such as cancer. The antioxidants in these seeds work wonders for healthy skin and hair. Here are the Properties of Quinoa for body, skin and hair.
1. Helps to lose weight
Helping to lose weight is one of the Properties of quinoa. To help you lose weight, add Quinoa to your diet. Quinoa has a lot of fiber. In fact, Quinoa contains more fiber than most cereals and grains. Most of the fiber in Quinoa is insoluble. One cup of these seeds contains 2.5 grams of soluble fiber, and studies have found that it helps with weight loss. Another fiber compound is also involved in weight control. Research has shown that this combination helps burn more calories and thus control weight. In addition it helps you absorb less fat from your diet.
Helps prevent osteoporosis
Include Quinoa in your diet to prevent osteoporosis. People over the age of 50 usually have bone problems. Of course, everyone should pay attention to the health of their bones, regardless of their age. Quinoa is a rich source of magnesium and is therefore beneficial for bone health.
This mineral plays an important role in bone formation. Quinoa is also rich in protein; So that one cup of it has 9 grams of protein. Protein is also good for bones. Most importantly, Quinoa contains all nine essential amino acids that the body cannot produce. Nine essential amino acids also play a role in bone health. The results of various studies have shown that magnesium and manganese are effective in preventing osteoporosis.
3. Protects the heart
Heart protection can also be added to the list of Quinoa properties. The fiber in Quinoa makes it a great choice for heart health. Soluble fiber combines with bile acids in the liver to form a jelly-like substance. The liver uses some of the cholesterol in the body to produce bile acids. When reserves are depleted, the liver uses the body's cholesterol to produce these acids.
Quinoa stimulates the liver to extract cholesterol from the blood. Eating Quinoa helps lower levels of bad cholesterol, or LDL, which reduces the risk of coronary heart disease and atherosclerosis. This will make your life longer. Quinoa contains fatty acids, 25% of which are in the form of oleic acid. Oleic acid is a type of monounsaturated fatty acid.
Improves skin health
We mentioned above that Quinoa is rich in B vitamins Are nutrients that help treat age spots and other skin pigmentation problems by reducing dark melanin stores in the skin. Vitamin B12 in Quinoa reacts with other B vitamins to help maintain healthy skin. Quinoa also contains tyrosinase inhibitors, which are enzymes that reduce pigmentation and related problems. Vitamin B3 in Quinoa is effective in treating acne and pimples. These pimples relieve redness and inflammation associated with acne.
Quinoa contains vitamin A, which is great for delaying the aging process. This type of vitamin reduces fine lines and makes your skin look younger. The riboflavin or vitamin B2 in Quinoa improves skin elasticity. It also treats pimples, as it can help reduce the production of sebum (fat). We mentioned above that Quinoa is rich in antioxidants. Antioxidants fight free radicals, which are almost always responsible for premature skin aging. You can make a face mask with Quinoa to delay the signs of skin aging.
To do this, boil a quarter cup of Quinoa in soy milk and set it aside to cool. Then pour the cooked Quinoa with three teaspoons of yogurt, two egg yolks and two drops of mimosa essential oil in a blender and pulse the ingredients a few times. Apply the resulting mixture as a mask on your face and neck. Let the mask sit for 20 minutes. Then wash your face and neck with lukewarm water. After using this mask, your skin will be soft and radiant. Quinoa contains natural protein and anti-aging Properties and repairs skin damage caused by sunlight by improving skin elasticity.
5. Fights inflammation
The fiber in Quinoa produces butyrate, an important fatty acid, that blocks the genes involved in inflammation. The B vitamins in these seeds reduce the level of homocysteine in the body, which is an inflammatory hormone. Digestion of the fiber in Quinoa releases acetate, which moves in the brain and signals us to stop eating. Quinoa also contains compounds called saponins, which studies have found to have anti-inflammatory properties.
Helps fight cancer
You can use the Properties of Quinoa to fight cancer. Researchers at Harvard University have found that eating a cup of Quinoa a day can have several health benefits. One study found that eating a bowl of Quinoa daily could reduce the risk of premature death from cancer. Research conducted by the American Cancer Society on how to use Quinoa has shown that you must wash Quinoa before cooking. A Polish study found that Quinoa could be a life-saving food for people with cancer. Researchers in a report recommended that you add Quinoa to your diet to fight cancer. Quinoa is a rich source of antioxidants that fight free radicals and other carcinogenic compounds.
Helps fight diabetes and high blood pressure
Quinoa is a whole grain cereal. Whole grains are great for people with diabetes. The fiber in Quinoa does not raise blood sugar levels. In addition, it prevents overweight due to diabetes and other chronic diseases. People with diabetes should eat foods that have a low glycemic index, which is why Quinoa is a good choice for these people. Unlike other cereals, Quinoa has all the amino acids needed to make protein. Protein also helps control blood sugar levels.
A Brazilian study found that following a Quinoa diet can help manage type 2 diabetes and its associated high blood pressure. Quinoa contains complex carbohydrates. This type of carbohydrate is broken down much more slowly in the body and thus helps to stabilize blood sugar. Quinoa also contains good amounts of magnesium and potassium, both of which help lower blood pressure levels. Magnesium is also effective in relaxing blood vessels, which helps fight migraines.
8. Improves metabolism
Quinoa is rich in nutrients and if you consume it regularly, your body's metabolism will improve. The proteins in these seeds also play a role in improving metabolism and significantly reducing appetite.
9. Useful in treating anemia
Quinoa is rich in iron; One cup (185 grams) of cooked Quinoa contains about 3 milligrams of iron and provides 15% of the body's daily requirement for this mineral. Following a diet high in iron can help prevent anemia. Another useful nutrient in this area is riboflavin, which Quinoa is rich in. Anemia can also be caused by a lack of riboflavon in the diet. The body needs iron to produce hemoglobin. Hemoglobin is the part of red blood cells that carry oxygen in the blood.
Increases gastrointestinal health
Increases gastrointestinal health is another property of Quinoa . The fiber in these grains adds volume to the food in the stomach, which stimulates the walls of the digestive tract. The gastrointestinal tract contracts and this leads to better absorption of nutrients in the small intestine. Fiber in the large intestine also prevents constipation. One of the amino acids in Quinoa is glutamic acid, which is converted to glutamine in the body. Glutamine is responsible for the health of the lining of the gut.
Increases longevityThe riboflavones in Quinoa increase longevity.
Many studies have concluded that following a diet rich in whole grains such as Quinoa can prevent many diseases, which is known to help increase life expectancy.
12 . Useful in tissue repair and growth
Quinoa is rich in lysine, which is important in tissue growth and repair. It is interesting to know that Quinoa is the only cereal that has the mentioned amino acid.
13. It contains quercetin and kaimferrol
Quercetin and kaimferrol are two plant compounds that are abundant in quinoa. These two compounds are known for their anti-inflammatory properties. In addition, they have antiviral and antidepressant properties.
14. Strengthens Hair follicles
Strengthening Hair follicles is one of the Properties of Quinoa for hair. The hydrolyzed protein extracted from Quinoa acts as a gentle, natural coating that nourishes and protects Hair follicles from within. The protein extracted from these grains is used to produce quality Hair products. The humectant compounds in Quinoa hydrate and nourish the scalp, keeping it soft. Hommectants form an invisible coating on the Hair and protect the Hair from environmental stimuli such as pollution and dust. Vitamin E reduces Hair fragility by balancing the production of fat on the scalp.
Helps treat dandruff
Quinoa contains important minerals such as calcium, iron and phosphorus that retain moisture in the scalp and remove dandruff from the hair. To enjoy the Properties of quinoa, mash it and apply it on your Hair and scalp. Wait 15 minutes. Then wash your Hair as usual.
Side effects of Quinoa
We introduced the Properties of quinoa. Now we come to the part where we talk about the middle ground. Keep in mind that excessive consumption of Quinoa can lead to side effects. The following are the side effects of quinoa.
1. Digestive problems
Quinoa is rich in fiber and therefore excessive consumption can lead to gas, bloating and diarrhea. This is especially true for people who are not used to eating a lot of fiber. Be sure to consult your doctor before consuming quinoa, as these seeds contain saponins and may cause damage to the intestines.
2. Kidney stones
Quinoa contains oxalic acid, which is excreted in the urine. This combination with calcium can lead to the formation of kidney stones. If you have a history of kidney stones, avoid taking Quinoa and talk to your doctor about it.
Some interesting facts about Quinoa
Here are some interesting facts about quinoa.
- There are more than 100 types of quinoa. Unlike brown rice, which takes about 30 minutes to cook, Quinoais cooked in 15 minutes.
- Humans have been using Quinoa for over 4,000 years. Quinoawas a great snack for astronauts because it was rich in nutrients, a complete protein source, and gluten-free.
Tips for buying and maintaining Quinoa
White Quinoa is the most common type of quinoa. To buy and store Quinoa seeds, consider the following points.
Tips for buying Quinoa seeds
To buy quinoa, pay attention to the following points.
- When buying quinoa, choose small, dry seeds. The seeds should look fresh.
- To make sure the Quinoa you buy is fresh, make sure it is well packaged.
Tips for Storing Quinoa h3>
Here are some tips to keep quinoa.
- Keep Quinoa in a cool, dry place. Quinoa should be in a container that is not ventilated and the lid should be tightly closed.
- You can keep Quinoa in the freezer. Store cooked Quinoa in an airtight container.
- It is difficult to tell if Quinoa is rotten. Quinoa has a long shelf life and decays and smells over time.
How to add Quinoa to your diet?
Since Quinoa is gluten free You can include it in your gluten-free diet. Quinoa is well digested and therefore less likely to have side effects after eating it. You can use Quinoa as a substitute for brown and white rice. Keep in mind that Quinoa has more iron and magnesium than brown rice.
Of course, both have the same amount of B vitamins. Quinoa is a better option than white rice. This is because a cup of cooked Quinoa has 40 fewer calories than a cup of white rice. White rice has 15 times more carbohydrates than quinoa. In addition, Quinoa is an excellent source of fiber and protein.
How to prepare Quinoa multicasts
Now that you know the Properties of quinoa, it's time to learn how to make delicious quinoa. Learn healthy and tonic with it. In the following, we have taught you how to make 2 foods with these nutritious seeds.
1. Cabbage and Quinoa salad
You can make a strong and delicious salad by combining cabbage and Quinoa And serve it as a snack or a light dinner. The steps for preparing this delicious salad are as follows.
- Water: Two cups
- Quinoa: One cup
- Chopped kale: one and a half cups
- Olive oil: three tablespoons
- Lemon juice: two tablespoons
- Mustard: one teaspoon li>
- Large crushed garlic: one clove
- Black pepper powder: one teaspoon
- Sea salt: half a teaspoon
- Walnut: one cup
- Feta Cheese: Three-quarters of a cup
How to prepare
2. Quinoa and Beans
You probably know that beans are an excellent source of fiber and therefore prevent weight gain. . .
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