2024 Auteur: Cecilia Ryder | [email protected]. Dernière modifié: 2023-12-17 14:20
Si vous faites partie de 97% de la population mondiale, vous prononcez probablement le quinoa comme les 3% restants ne le font pas. Et vous avez peut-être déjà entendu parler de ce super aliment, mais pas de ses bienfaits variés (et puissants) du quinoa.
Si tel est le cas, vous êtes au bon endroit. Parce que c'est une tentative de vous mettre dans l'élite 3% - l'élite qui sait ce qui fait le quinoa, le quinoa.
Table des matières
- Qu'est-ce que le quinoa?
- Le quinoa est-il bon pour vous?
- Quelle est l'histoire du quinoa?
- Quel est le profil nutritionnel du quinoa?
- Quels sont les avantages du quinoa?
- Des faits intéressants sur le quinoa?
- Comment sélectionner et conserver le quinoa
- Des conseils d'utilisation?
- Comment incorporer le quinoa dans votre alimentation
- Des recettes de quinoa populaires?
- Où acheter des pousses de quinoa
- Quels sont les effets secondaires du quinoa?
Qu'est-ce que le quinoa?
Quoi qu'il en soit, commençons par avoir la bonne prononciation. Keen-wah ou ke-NO-ah. Oui, c'est comme ça que vous le prononcez.
Le quinoa, souvent appelé «superaliment» ou «super-grain», est l'un des aliments santé les plus populaires au monde. Si c'est un peu trop générique, entrons dans les détails. Le quinoa (keen-wah, tu te souviens?) Est une plante à fleurs qui appartient à la famille des amarante. C'est une plante annuelle qui est cultivée pour ses graines comestibles. Ainsi, lorsque nous parlons des avantages du quinoa, nous entendons les avantages de ses graines. Comme les graines sont ce que nous utilisons généralement.
Les graines sont sans gluten. La composition du quinoa est similaire à celle du blé ou du riz une fois cuit. C'est une excellente source de protéines (une source complète, car elle contient les neuf acides aminés essentiels). Il contient également une bonne quantité de fibres et de minéraux.
Et oui, il existe différents types de quinoa:
Quinoa ou quinoa blanc, qui est le type de quinoa le plus courant disponible en magasin. Il est également appelé quinoa ivoire.
Le quinoa rouge, qui conserve sa forme d'origine (mieux que le quinoa blanc) après un peu de cuisson. Ce type convient mieux aux salades froides ou à toute recette où un grain distinct est souhaitable.
Le quinoa noir, qui est un peu plus doux et plus terreux que le quinoa blanc. Cette variété garde sa couleur noire intacte même lorsqu'elle est cuite.
Flocons de quinoa, qui sont fabriqués en laminant à la vapeur les grains entiers. Ces flocons constituent un excellent petit-déjeuner rapide.
Farine de quinoa, qui n'est rien d'autre que la farine à base de graines de quinoa. Cela ressemble à peu près à n'importe quelle autre farine.
Bien. Mais quel est le problème?
Retour à la table des matières
Le quinoa est-il bon pour vous?
Évidemment. Sinon, inutile de le savoir, non? La question est de savoir comment cela peut être bon pour vous.
Les graines sont riches en fibres, en vitamines B, en vitamine E et en d'autres minéraux comme le fer, le magnésium, le calcium, le potassium et le phosphore. Ils sont très nutritifs. Et ils contiennent également de la quercétine et du kaempférol, deux composés végétaux importants, dont nous parlerons plus tard.
Le quinoa est sans gluten, ce qui signifie que c'est la fête pour les personnes intolérantes au gluten. Et il a un faible indice glycémique - et cela signifie aussi une fête pour les diabétiques. Étant donné qu'il est riche en fer et en magnésium, le quinoa peut avoir des effets merveilleux sur la santé métabolique d'un individu. Les graines regorgent d'antioxydants (1).
Il y en a beaucoup plus. Probablement un million d'autres raisons pour lesquelles vous aimerez le quinoa. Mais dans cet article, nous discutons de quelques-uns d'entre eux très importants. Oh oui, et avant ça, pourquoi pas un peu d'histoire?
Retour à la table des matières
Quelle est l'histoire du quinoa?
Tout a commencé il y a environ 4000 ans dans la région andine du Pérou, de la Bolivie et du Chili - où les humains l'avaient domestiqué pour la consommation. Cependant, des preuves archéologiques indiquent que le quinoa est né il y a environ 7 000 ans.
À l'époque de l'arrivée des Espagnols, le quinoa était bien développé technologiquement et bien distribué sur le territoire inca (on l'appelait l'or des Incas), où il était censé fournir de l'endurance aux guerriers incas. Et The Quinoa Corporation l'a appelé le super-grain du futur.
La plante a subi de nombreux changements morphologiques au cours de l'histoire humaine - du fait de sa domestication. Certains de ces changements incluent un capitule compact de la plante, une augmentation de la taille de la tige et de la graine et des niveaux élevés de pigmentation.
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Les nutriments dans le quinoa sont la vraie affaire car ils sont seuls responsables du reste de cet article. Alors, voilà.
Quel est le profil nutritionnel du quinoa?
Voici les faits nutritionnels du quinoa, il existe de nombreux avantages surprenants de la nutrition du quinoa, le quinoa regorge de nutriments essentiels tels que des antioxydants, des vitamines et des minéraux. Il est également considéré comme une protéine complète.
Lipides saturés 1g | Gras trans | Cholestérol 0 mg | Sodium 9 mg | Glucides totaux 109g | Fibres alimentaires 12g | Sucres | Protéine 24g | Vitamine A | Vitamine C | Calcium | Iroin | Montants par portion sélectionnée | Vitamine A | Vitamine C | Vitamine D | Vitamine E (alpha tocophérol) | Vitamine K | Thiamine | Riboflavine | Niacine | Vitamine B6 | Folate | Vitamine B12 | Acide pantothénique | Choline | Bétaïne | Montants par portion sélectionnée | Calcium | Le fer | Magnésium | Phosphore | Potassium | Sodium | Zinc | Cuivre | Manganèse | Sélénium | Fluorure |
Retour à la table des matièresQuels sont les avantages du quinoa?You can count on quinoa benefits. Quinoa’s fiber content makes it a great food for weight loss and treating other digestive issues like constipation. The fiber also protects the heart and prevents deadly diseases like cancer. The antioxidants this food contains work magically for skin and hair health. 1. Promotes Weight LossAll your gym workouts and well-disciplined diets are great, and adding quinoa can only make things better. Quinoa is high in fiber. In fact, much higher than most grains and seeds. Though a major part of the fiber in quinoa is insoluble, it still does contain a decent amount of its solid cousin. One cup of the seeds contains 2.5 grams of soluble fiber – which, as per studies, aids weight loss (2). There is something else in quinoa that warrants our attention. It is 20-hydroxyecdysone, a compound known to help with weight control. Research suggests that this compound helps burn more calories and consequently aids weight control (3). It also makes individuals absorb less fat from their diet. [Read: Fiber-Rich Foods For Weight Loss] 2. Helps Prevent OsteoporosisLet us bust a common myth – that only individuals above fifty years must be really concerned about bone health. In actuality (unless one happens to be a distant relative of a walrus), everyone must be concerned about the health of their bones. Irrespective of their age. Given that quinoa is rich in magnesium, it works great for bone health. The mineral plays a role in bone formation. Quinoa is also rich in protein (1 cup contains 9 grams of it), a nutrient that serves as a building block for the bones (4). More importantly, it contains all the nine essential amino acids that the body cannot produce on its own, which have a part to play in this aspect. As per other studies, the magnesium and manganese in quinoa also help prevent osteoporosis (5). 3. Protects The HeartHome is where the heart is, and that’s where even quinoa is. Getting to the point, the soluble fiber is what makes quinoa a wonder food for your heart. The soluble fiber combines with the bile acids in your liver and produces a jelly-like substance that’s excreted in your bowels. Your liver utilizes some of the cholesterol in your body to produce these bile acids. When the stores are depleted, your liver pulls cholesterol from your blood to produce these acids. Are you beginning to get the idea here? Good. Simply put, quinoa somehow provokes your liver to extract cholesterol from the blood. That’s it. Eating quinoa means lower levels of bad cholesterol, and this means a reduced risk of atherosclerosis and coronary heart disease. And this means you are going to live longer. Party time, again! Quinoa contains fatty acids, 25 percent of which comes in the form of oleic acid. Now, oleic acid is your friend (6). It is a heart-healthy monounsaturated fatty acid, and 8 percent of it is ALA (alpha-linolenic acid), which is the omega-3 fatty acid predominantly found in plants. 4. Improves Skin HealthWe already saw quinoa is rich in B vitamins, nutrients that help treat age spots and other conditions related to skin pigmentation by reducing the deposits of dark melanin in the skin. And the vitamin B12 in quinoa interacts with the other B vitamins to maintain a healthy skin complexion. Quinoa also contains tyrosinase inhibitors, enzymes that decrease pigmentation and the associated problems (7). And the vitamin B3 in quinoa, also called niacinamide, helps treat acne. It soothes the red and inflamed areas often associated with acne breakouts. Quinoa contains vitamin A, which is the mother of all vitamins when it comes to delaying the aging process. It reduces fine lines and makes your skin look young. And the riboflavin in quinoa (or vitamin B2) improves skin elasticity. It even treats acne – as it can help reduce sebum production. Oh yes, didn’t we speak about quinoa brimming with antioxidants? Yes, these fight the free radicals that are almost always responsible for early aging. If you look into the mirror and suddenly feel you are looking like your aunt, you know who the culprit is. By the way, you can use this face pack to delay your aging signs. Just cook ¼ cup of quinoa in soy milk and let it cool. Blend this boiled quinoa with 3 teaspoons of yogurt, 2 egg yolks, and 2 drops of mimosa essential oil. Apply it to your face and neck and leave it on for 20 minutes. Rinse with lukewarm water. Your skin will become smooth and radiant. Quinoa contains natural protein and anti-aging properties while soy milk nourishes and repairs the sun damaged skin by enhancing its elasticity. This face pack will also make the skin smooth and even toned. 5. Fights InflammationThe fiber in quinoa produces butyrate, an important fatty acid that turns off genes related to inflammation. And the B vitamins in quinoa reduce homocysteine levels (an inflammatory hormone) in the body. More interestingly, the digestion of fiber in quinoa (and fiber, in general) releases acetate – which then travels to the brain and signals us to stop eating. The logic is simple – if you eat less, you are less likely to be taking in pro-inflammatory foods. Quinoa also contains compounds called saponins, which studies have shown to have anti-inflammatory properties (8). [Read: Best Herbal Anti-Inflammatory Tablets & Supplements] 6. Helps Fight CancerLet’s first stop thinking cancer is a killer. Because cancer is beatable. And preventable too. Thanks to quinoa. Harvard University says a daily bowl of quinoa can save your life. Literally. A study shows that eating a bowl of quinoa daily can reduce the risk of premature death by cancer (9). And the American Institute for Cancer Research has a thing to say about its usage – each quinoa grain is coated with a bitter substance to protect it as the crop grows, so ensure you put it in a sieve and rinse before you even start cooking (10). A Polish study also speaks about how quinoa can be a savior during cancer. It’s about the extracts of its leaves, though. These leaves exert chemopreventive and anticancer effects (11). Another report by the Yale Cancer Center recommends adding quinoa to your diet to fight cancer (12). Quinoa is super rich in antioxidants – the very compounds that can fight free radicals and other harmful substances that cause cancer. 7. Helps Fight Diabetes And HypertensionQuinoa is a whole grain, and whole grains are great for diabetes. The fiber in quinoa doesn’t raise blood sugar levels. It also prevents diabetes-related weight gain and other chronic conditions. A part of living with diabetes is all about taking foods that have low glycemic index, and quinoa, thankfully, is on the lower end. Quinoa also has all the amino acids to make protein (unlike most other grains), which also does a good job in controlling blood sugar levels. One Brazilian study stated that a diet including quinoa could help manage type 2 diabetes and the hypertension associated with it (13). Quinoa is a complex carbohydrate – and such carbohydrates break down in the body much slowly, allowing the blood sugar to be more stable (14). Quinoa also contains good amounts of magnesium and potassium, nutrients that help lower blood pressure. Magnesium also helps relax the blood vessels (and by the way, this helps combat migraines too). 8. Improves MetabolismIt’s common sense, if you ask us. When quinoa is replete with so many nutrients, it is impossible that your metabolism wouldn’t improve if you consume it regularly. And its protein is something worth relooking at. It improves metabolism as well as significantly reduces appetite (15). 9. Aids In Anemia TreatmentQuinoa is rich in iron. One cup of cooked quinoa (185 grams) contains about 3 mg of iron, which is 15% of the daily requirement. A diet adequate in iron can help prevent anemia. Another nutrient to look at in this aspect is riboflavin – which quinoa is rich in. Anemia can also be caused due to less riboflavin in one’s diet (16). Also, allow us to reiterate the importance of iron. The mineral is required to make hemoglobin, which is a part of the red blood cells that bind and carry oxygen in your blood. [Read: Home Remedies To Cure Anemia] 10. Enhances Digestive HealthQuinoa is rich in fiber, and that makes this point self-explanatory. Pretty much. Fiber adds bulk to the food churned in your stomach, and this stimulates the walls of your digestive tract. Your tract contracts, and this promotes better absorption of nutrients in the small intestine. In the large intestine, this fiber prevents constipation. The B vitamins in quinoa also play a role in digestion. One of these is thiamin, which helps in the production of hydrochloric acid (the acid in your stomach that aids digestion). Riboflavin aids in the development of cells lined in the walls of the digestive tract. Another amino acid quinoa contains is glutamic acid, which is converted into glutamine in your body. Glutamine is responsible for the health of the mucosal lining of your stomach. 11. Promotes LongevityThere is a Bolivian man who is (or was) 123 years old. He credits his longevity to a daily diet that includes quinoa. Enough said. Numerous studies have shown that a diet rich in whole grains (like quinoa) can put a stop to numerous diseases, which obviously enables people to live longer. 12. Aids Tissue Repair And GrowthQuinoa is rich in lysine, which is important for tissue repair and growth. What’s interesting here is quinoa is the only grain that contains this amino acid (17). The high protein content also contributes to this factor. 13. Offers The Goodness Of Quercetin And KaempferolThese two compounds are of particular importance. And quinoa is very rich in them (18). Quercetin and kaemferol are known to fight inflammation. They also possess antiviral and antidepressant effects (19), (20). [Read: Health Benefits Of Quercetin] 14. Strengthens Hair FolliclesThe protein content of quinoa is what we must look at here. Hydrolyzed protein extracted from quinoa acts as a natural and gentle coating that protects and nourishes the hair follicles from within. The protein extracted from this grain is also used to produce high-quality hair products. The nine essential amino acids quinoa contains act as natural strengtheners and protect the hair shaft. They also repair damaged hair and promote hair growth. The humectants in quinoa nourish and hydrate the scalp and keep it well conditioned. They form an invisible film over the hair to protect it from environmental conditions like pollution and dust. And the vitamin E reduces breakage due to tangling by balancing the production of natural oils on the scalp. 15. Helps Treat DandruffQuinoa contains important minerals like calcium, iron, and phosphorus that seal moisture in the scalp to keep dandruff at bay. You just have to mash quinoa and apply the paste to your hair and scalp. Leave it on for 15 minutes and then rinse as usual. The protein in quinoa also helps treat split ends. And the tyrosine in quinoa helps maintain the original color of your hair. We have seen the quinoa benefits. But there is something else about quinoa we need to know. Some interesting facts. Back To TOCAny Cool Facts About Quinoa?
These facts could have come across as a surprise. But nothing could be more surprising than not knowing how to select and store quinoa (especially after knowing its benefits). Back To TOCHow To Select And Store QuinoaQuinoa seeds are usually sold in airtight packets or containers. The most common type of quinoa available is white, but black and tri-colored quinoa seeds are also available in some places. Selection
Storage
Well, there are other ways you can use quinoa in your cooking. Want to know? Back To TOCAny Tips On Usage?Quinoa uses are many, you can use this grain in just about everything, from breakfast to dinner. Quinoa has a nutty and earthy flavor. It pairs best with savories like stews and curries. After cooking, it becomes quite fluffy and chewy and attains a very pleasant taste. The pearly white quinoas or light yellow quinoas are the fluffiest while the red and black ones are more compact. Quinoa has a thick outer coat that must be removed before consuming. This covering protects the seeds from insects and birds. The outer coat has a bitter, soap-like taste, and, if consumed, can cause severe stomach pain, flatulence, and laxative diarrhea. So, prior to cooking, wash quinoa thoroughly and soak it for 2 hours. Then, change the water, soak again, and rinse it. Wash it repeatedly until the foam disappears completely. This process will remove the pesticide residue, saponins, and their bitterness. Quinoa can be cooked in the same way as we cook other staple grains like buckwheat, rice, barley, etc. Its seeds are used to prepare porridge, soup, and stew and are ground to flour to prepare bread, alcohol, noodles, flakes, cookies, biscuits, pasta, cakes, buns, and even cold drinks in the Andean regions. You can mix quinoa flour with wheat, oats, and maize flour to enrich the protein quality of the meal. Quinoa is perfect for salad preparation as its grassy flavor and texture gel very well with lettuces and other leafy vegetables. You can add quinoa to your baked goods like muffins and pancakes to give them a distinct flavor. To cook quinoa in the healthiest way, add one part of the grain to two parts of water and simmer for 20 minutes. The grains become translucent, with the white germ partially detaching itself. You can even roast quinoa before cooking to enhance its taste and give a crunchy texture. Place the seeds in a frying pan and roast on medium to low heat while stirring constantly for 5 minutes. And in case you are wondering… Back To TOCHow To Incorporate Quinoa In Your DietQuinoa leaves and flower heads are eaten as vegetables and used to prepare curries, salads, and soups. But blanch the leaves and heads in boiling water before cooking as they contain oxalic acid, which can lead to kidney stones if consumed in large quantities. Cold pressed quinoa oil is one of the most sought after oils used for cooking and dressing. It adds an amazing flavor and aroma to the dishes. Since quinoa is completely gluten-free, it is a perfect food to include in a gluten-free diet. It also has very good digestibility, which decreases the risk of developing an adverse reaction to quinoa. Quinoa can be a replacement to rice (both brown and white) as well. If we talk about brown rice, quinoa has more iron and magnesium than brown rice. The two have equal amounts of B vitamins. And with white rice, quinoa is a better choice any given day – just one cup of cooked quinoa has 40 fewer calories than the same amount of white rice. Also, white rice contains 15 times more carbs than quinoa, while quinoa is a great source of fiber and protein. You just saw what are quinoa benefits, how to include quinoa in your diet. How about checking out a few simple and easy ways on how to cook quinoa deliciously? Back To TOCAny Popular Quinoa Recipes?1. Kale And Quinoa SaladWhat You Need
Directions
2. Vegan Quinoa And Black Beans RecipeWhat You Need
Directions
We promise the recipes will stay in your hearts for a long time. But for that, you need to first get quinoa, right? Back To TOCWhere To Buy Quinoa Sprouts?You can find quinoa sprouts in health food stores, where they are often sold in bulk. You might also want to look for quinoa in any special gluten-free section of the supermarket. You saw every good thing about quinoa. But hey, the seeds have a few side effects too. And you need to know them as well. Back To TOCWhat Are The Side Effects Of Quinoa?Now we know about quinoa benefits but quinoa doesn’t have very serious side effects. However, you might have the following problems if you take it in excess. Digestive IssuesSince quinoa is rich in fiber, having it in excess can lead to gas, bloating, and diarrhea. This is especially true if you are not used to eating a lot of fiber. Also, talk to your doctor before you take quinoa for its saponin content. Yes, we have spoken about the benefits of saponins – but certain sources say they might cause intestinal damage. Kidney StonesQuinoa contains varying amounts of oxalic acid. While this acid is excreted in urine, it can also bind with calcium and form kidney stones in vulnerable individuals. In case you have a previous history of kidney stones, avoid its use and talk to your doctor first. Back To TOCConclusionWelcome to the elite 3%. Now be a responsible human being and include quinoa in your diet right away, okay? And tell us how this post on quinoa benefits has helped you. Your experience can help others as well. Just leave a comment in the box below. Expert’s Answers For Readers’ QuestionsHow much liquid do you need to cook quinoa? A cup of quinoa requires about 2 cups of liquid. Why does some quinoa have a bitter taste? This natural bitterness comes from chemicals called saponins, about which we have discussed in this post. Saponins are found outside the seed and can be removed by rinsing the seeds vigorously in a mesh strainer. Certain brands of quinoa (like RiceSelect®) already sell prewashed quinoa, and you don’t have to rinse it again. What is the shelf life of quinoa? If stored properly, quinoa can last for up to 2 years. For longer shelf life, you can store it in the refrigerator or freezer. Is quinoa good for babies? Yes. It works great for their health. Just make sure your baby is at least 8 months old before he/she is introduced to quinoa. How to make quinoa milk? You just need a cup of cooked quinoa, 3 cups of water, 4 dates, and 1/4 teaspoon of cinnamon. Blend the quinoa with water, strain it using a cheesecloth, pour the milk in a blender, and blend with the dates and cinnamon. Can you eat quinoa raw? Yes, if it is first soaked and sprouted. But certain experts recommend eating it cooked as it is safer and much better. References
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