Prevent constipation and control blood sugar... Quinoa is very good! Understand the differences between quinoa and red quinoa in one table

Quinoa is called a "super food" because it contains rich nutrients, fibers and protein. What are the effects and taboos of quinoa? How is quinoa different from Taiwanese quinoa? Is it suitable to eat quinoa if you lose weight? How to cook quinoa? This article understands the effects of quinoa and shares 2 food recipes at one time.

What is quinoa?

Quinoa is a seed of the family plant rather than a full grain of rice (relative to sauerkra), suitable for growing at high altitudes and dry places. It is mainly produced in Peru, Bolivia, and Ecuador in South America. It is commonly known as Quinoa, Indian malt, and gray rice. Because of its appearance and nutritional ingredients are similar to rice and malt, it is considered a "swallow grain" seed.

{9 According to the 124th issue of the Technical Service of Agricultural Experiment Institute, the nutritional value of quinoa is as follows:

High protein content: The protein content of quinoa is higher than that of other grains and contains essential amino acids for human body. The amino acid content is higher than that of international agricultural organizations. The protein content and quality are also better than many traditional protein foods, which can be used as a protein option to replace some meat and soybeans.

Contains good oils to resist inflammation: The appropriate amount of fat helps the absorption of fat-soluble vitamins, while good oils help maintain cardiovascular and reduce diasterols. The fat content of quinoa per 100 grams is higher than that of soybeans, corn, millet and rice. More than 50% of the total fat content is Omega-3, Omega-6 polyvinyl and fatty acids, and contains asoleic acid and linolic acid that cannot be synthesized by humans.

Promote digestion and control blood sugar: Dietary fiber can promote digestion and help prevent constipation. Foods with higher dietary fiber content can be absorbed continuously, helping to avoid rapid increase in blood sugar. The higher the dietary fiber, the lower its glycemic index (GI value), which helps diabetic patients control blood sugar. Although the dietary fiber content of quinoa per 100 grams is not higher than that of bean plants, it is still higher than that of most grains, and its glycemic index is about 35, which is a low-glycemic food.

Rich mineral quality and vitamins: The content of quinoa, iron, and tinea is higher than the recommended daily intake. Compared with other grains, quinoa is a better source of mineral quality and a good source of vitamin B group and leaf acid. In addition, according to the nutritionist Jiang Luluensu, General Nutrition Column in Kaohsiung, pointed out that quinoa contains rich manganese, which has the effect of relaxing blood vessels, which helps to improve migraine pain.

Antioxidant: Quervaginia contains quercetin and kaempferol in ketones, which helps reduce human free radicals, antioxidant, and reduce the harm of chronic inflammation.

Although quinoa has abundant nutritional value, the following two categories of people should pay special attention to when eating:

People with poor kidney function: quinoa has high content, poor kidney function, and kidney washing should be cautious when consuming it.

Those with poor kidney function and prone to ventilation: Those with high dietary fiber content, difficult to digest, prone to indigestion and prone to ventilation should avoid eating too much.

What is the difference between quinoa and Taiwanese quinoa?

The common quinoa are white, red and black. White quinoa is the most common and black quinoa is the least common. Compared with imported quinoa, Taiwan also has local quinoa called red quinoa and Taiwanese quinoa (Chenopodium formosanum Koidz.), which is not very similar to the red quinoa produced in South America. Taiwan quinoa is a traditional crop of Taiwanese indigenous people. It is one of the raw materials for indigenous millet wine. It is mainly produced in Taitung County and Pingtung County. It is known as "red stone in the grain". The Agricultural Administration issued a document that the differences between imported quinoa and Taiwanese quinoa are as follows:

In terms of nutritional ingredients, the nutritional value of Taiwanese quinoa does not increase import quinoa. The mineral content of Taiwanese quinoa, pita, and calcium is higher than that of quinoa, while the quinoa content of quinoa is higher than that of Taiwanese quinoa. According to the National Health Administration, Taiwan's quinoa has a protein content of nearly twice as much as white rice and is rich in essential amino acids that humans cannot synthesize by themselves. Its dietary fiber content is seven times that of sweet potatoes, which helps digest the kidneys and is rich in minerals.

Is it suitable for eating quinoa to lose weight?

Although quinoa has similar heat to white food, the glycemic index (GI value) of white food is relatively high. After eating, it is easy to increase blood sugar quickly, and the sugar decomposed by insulin will be converted into fat. The dietary fiber content of quinoa has a low glycemic index, which helps control blood sugar and weight.

How to cook quinoa? Quinoa and Taiwan quinoa easy to eat quinoa salad, suitable for vegetarians and custardants. (Picture source: shutterstock)

Ingredients: 1 cup quinoa malt, 2 cups water, cucumber, red bell pepper and yellow bell pepper, cut into diced diced, 1/2 cup saint tomatoes, cut in half, 1/4 cup purple aphrodisiac, cut into fine silk, 1/4 cup fresh mint leaf, chopped, 1/4 cup fresh coriander leaf, chopped

Salad sauce: 1/4 cup olive oil, 2 toss fresh lemon juice, 1 toss sprinkled sugar or honey, 1 teaspoon salt, 1/2 teaspoon black pepper, 1/2 teaspoon minced garlic, 1/2 teaspoon basamiko vinegar.

Method:

Wash the quinoa malt and put it in the crock, add 2 cups of water and boil, turn the heat and put the crock on the crock on the crock on the crock on the crock on the crock on the crock for about 15 to 20 minutes, until the quinoa malt has become soft and absorbed most of the moisture, turn off the crock on the crock on the 5-minute strip and then loosen with a fork.

Make salad sauce, mix olive oil, lemon juice, granulated sugar, salt, black pepper, minced garlic and basamiko vinegar, mix well.

Add the chopped vegetables and fresh herb leaves to quinoa, pour in salad sauce, mix lightly to ensure that all ingredients are mixed evenly, and refrigerate in the refrigerator for at least 30 minutes.

Taiwanese quinoa purple rice and red bean porridge (reference: Integrated platform for food and education information)

Ingredients: 1 cup of purple rice, 1 cup of red beans, 1 cup of Taiwanese quinoa, suitable water, suitable milk, and suitable brown sugar

Method: Soak purple rice and red beans in water for about 4 to 5 hours, wash Taiwanese quinoa, add it to water, and cook with red beans and purple rice until soft, and finally add appropriate amount of milk and milk to add texture.