Quinoa (Quinoa) is a type of whole grain. Or rice crops It looks like a round seed. Rich in various nutrients Can be eaten instead of rice
What is quinoa?
Quinoa (Quinoa) is a type of whole grain. Or rice crops It looks like a round seed. It is in the same class as barley, wheat, spinach and beets, and quinoa is rich in nutrients. That is essential and very beneficial to our body. And is a high energy food Rich in fiber or high fiber as well. Thus making it easy to digest The stomach does not have to work hard. And excrete well Which is a grain that is found mostly in South America Can be eaten for breakfast instead of rice Which before eating must be cooked Which does not take long to cook When cooked, it becomes soft and crunchy. And can also be used to cook a variety of food as well.
Different colors of quinoa
1. White quinoa has a light aroma. The taste is similar to normal white rice. Aromatic, delicious, easy to eat.
2. Red quinoa is rich in vitamin E, folate and more fiber than white.
3. Black quinoa contains anthocyanin. With anti-inflammatory and antioxidant properties That helps prevent chronic disease, heart disease, cancer and diabetes.
- Contains flavonoids Help fight free radicals
- Help reduce the risk of cancer
- Rich in fiber or dietary fiber Help control the blood sugar level to be normal.
- Reduces the risk of developing hemorrhoids. Or various intestinal diseases
- Helps to feel full for a long time And adjust the balance of blood sugar levels
- Reduce the level of bad fats in the blood.
- Helps eliminate bad fat stains that adhere to the intestinal wall.
- Have low cholesterol Suitable for everyone who wants to reduce the amount of cholesterol or want to control weight. And disease patients
- Diabetes , fatty artery disease
- Help produce good bacteria for the body And eliminate bad bacteria from the body
- Rich in vitamin B2 to help increase metabolism.
Key nutrients in quinoa
Quinoa is rich in a variety of important nutrients. Which has nutritional value when compared to grains that have been refined And high in protein but low in fat
One cup of cooked quinoa, or about 185 grams, provides 222 calories.39 g carbohydrates8 g protein6 g fat5 g dietary fiber1 g sugarProtein: 8 gramsFiber: 5 gramsManganese: 58% of the daily intake (of the RDA).Magnesium: 30% of the daily intake (RDA) of the body.Phosphorus: 28% of the body’s need for 1 day (of the RDA).Folate: 19% of the body’s need per day (of the RDA).Copper: 18% of the body’s need per day (of the RDA).Iron: 15% of the daily amount required by the body (of the RDA).Zinc: 13% of the daily intake (RDA) of zinc.Potassium: 9% of the body’s need per day (of the RDA).More than 10% of vitamins B1, B2 and B6.
In addition, quinoa is gluten-free. Choosing to eat quinoa is good for your health and is also suitable for people with gluten intolerance.
How to cook quinoa
1. Cook a rice cooker
Wash the quinoa thoroughly. Scoop up the drain Then add 1 cup quinoa, 2 cups water and a pinch of salt. Into the rice cooker (ratio 1: 2), then press the cook button It takes about 20 minutes until the quinoa is cooked. Use a fork to slowly stir the quinoa, set aside until warm.
2. Cook in a gas stove pot.
Wash the quinoa thoroughly. Scoop up the drain Then add 1 cup quinoa, 2 cups water and a pinch of salt to the saucepan. Place over medium heat and boil for 5 minutes until it boils, then reduce to low heat. Cook for another 15 minutes until the water is dry and the quinoa is cooked, remove from the heat, use a fork to gently stir the quinoa, set aside just until warm.