What is Quinoa? How is Quinoa consumed, what are the benefits and nutritional values?
Quinoa, an edible seed, comes from the same family as beet, chard and spinach. It has been cultivated in South America for many years, and has been the basic food of some indigenous people in the region for years. Quinoa; grows in many colors including black, red, yellow and white. So, what is quinoa, how it is consumed, what are the benefits and nutritional values of quinoa? Nutrition and Diet Expert Zülal Kayıran gave important information on the subject. Here are the details ...
Quinoa is an edible seed. Although it is classified as grain in terms of usage, it actually comes from the same family as beet, chard and spinach. Although it has just recently entered our lives, it has a 5000-year history. It has been cultivated in South America for many years, and has been the basic food of some of the locals in that region for years. With more than 120 varieties, quinoa is grown in many colors including black, red, yellow and white. For new consumers, yellow or white quinoa may be preferred because of their lighter taste.
CONTENTS OF QUINOA AND NUTRITIONAL VALUES
100 grams of cooked quinoa contains 120 calories, 4.4 grams of protein, 19.4 grams of carbohydrates and 2.8 grams of fiber. It is rich in vitamin B, manganese, phosphorus and magnesium. Vegetable protein and fiber content is high. Quinoa, which has a rich amino acid content, contains 9 essential amino acids (which our body cannot produce by itself). Therefore, it is a good source of protein for vegans. High protein content helps to accelerate metabolism and provide long term satiety in slimming diets. Due to its slowly digested carbohydrate structure and fiber content, it has a low glycemic index and does not raise blood sugar rapidly. High fiber content is good for bowel problems, one of the major problems in slimming diets. It is one of the least allergic to cereals. Since it does not contain gluten, it can be preferred by people who should not consume gluten. It is also richer in terms of important nutrients such as folic acid (vitamin B9) compared to other gluten-free grains such as rice and corn. Of course, there are many foods in which these nutrients are combined. It should be known that quinoa has alternatives and should be consumed without forgetting that it contains carbohydrates.
HOW IS QUINOA CONSUMED
It can be used instead of bulgur and bread during meals. For breakfast, it can be mixed with milk and yogurt instead of whole grain cereals or added to salads. 2-3 tablespoons of baked quinoa replaces about 1 slice of bread or about 2-3 spoons of cooked bulgur. You can get about 3 cups of cooked quinoa from 1 cup of quinoa.
The quinoa is washed in cold water in the strainer before cooking. Just like rice, about 2 parts of water (meat or chicken broth can also be used) is used for 1 part of quinoa. Spices can be added when cooking. Lower the heat after water boils and cook for a further 15 minutes. It is recommended to let it rest for 10-15 minutes before consuming.
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