Alternative protein-rich quinoa!
Wheat and rice are the two main grains that feed the world population. The foods that meet the basic protein needs of the body are wheat and rice. A lot of water is needed for rice production. With the decrease in water resources around the world and global warming, rice and wheat production has also decreased. Therefore, as an alternative food, quinoa , which can be produced in all kinds of soils and does not have water and fertilizer problems, has come to the fore.
What is quinoa?
Quinoa, a food originating from the Andean region of South America, has been an important food for 6,000 years. Pronounced keen-wah and considered the mother of grains by the Inca Civilization , quinoa is very rich in protein. Specialist Dietitian Şebnem Kandıralı Yıldırım gave very important information about quinoa in this article.
Mature plants produce striking colors of red, yellow, purple and black capped seeds 1 or 2 meters high, which turn brown as they mature.
Where is quinoa used?
Quinoa can be used as flour, fried, in soups, salads, rice or bread making. The protein content is quite high. Unlike wheat or rice (lower than lysine), quinoa contains all essential amino acids for humans (especially lysine, methionine and cystine) in a balanced way. Quinoa contains more iron, phosphorus and calcium than wheat, corn and rice. It is a good source of dietary fiber and phosphorus, rich in magnesium. It has low sodium content.
A suitable alternative for celiac patients
Since it has a low glycemic index, it can be a good choice for diabetics. Compared to other grains, the carbohydrate content is low and the unsaturated fat (good fats) rate is high, and it does not contain cholesterol. Quinoa is gluten-free, can be an alternative for people with celiac disease, and is easy to digest. Quinoa seeds can be used to make a high protein beverage. It is a beneficial food for vegetarians due to its high-quality protein content. It shows antioxidant activity.
How to Cook Quinoa?
Before cooking or boiling quinoa, wash it thoroughly with cold water. By washing the quinoa, you will eliminate the bitter taste in its skins. If you do not wash it, you may experience a bitter and acrid taste when consuming. About 1 glass of quinoa should be boiled in 2 glasses of water. The most important point to know before determining the amount of quinoa is that cooked legumes are three times larger than their raw form. In summary, 1 cup of quinoa will be three cups after cooking.
Boil enough water before you start boiling the quinoa. After the water boils, put enough quinoa in hot water. But before that, you have to add some salt to the water. After adding the quinoa, wait for the water to boil again. Turn down the food that starts to boil. Then close the lid of the pot. After about 15 minutes, the quinoa will be boiled and cooked. (Liberty)
Does quinoa lose weight?
One of the most curious questions about quinoa, which comes to the fore with its rich content, is the question whether quinoa weakens. Here are the details for those who want to lose weight with quinoa…
Quinoa contains high amounts of protein. It gives a feeling of satiety and does not raise cholesterol. It accelerates metabolism with its rich calcium content. It prevents edema formation in the body. It contributes to those who do sports and diet by giving energy to the body. It also protects muscle and bone health in those who do diet and sports. It meets many nutritional needs of the body without gaining weight in dieters. (TRT News)