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Киноа е сравнително нова и тайнствена за българския пазар храна. През последните години се радва на все повече популярност сред "модерно" готвещите хора и фитнес-ентусиастите. Всъщност консумацията на киноа има дълга история, която започва около 3 000 години преди новата ера в района на Андите (Перу, Боливия). Наричано "златото на Инките", това зърно е било почитано заради животворните си качества и се е поднасяло на боговете в церемониите за плодородие. За разлика от житните култури, киноа е листно зърно и принадлежи към семейството на спанака. Ядливи са както семената, така и листната част, но втората не е разпространена на нашия пазар. Киноа е известна като супер-зърно, тъй като не съдържа глутен, както и никой от алергените, характерни за житните растения като пшеницата, ръжта, ечемика, овеса и царевицата. Тя съдържа цяла енциклопедия от антиоксиданти, витамини и минерали, в това число калций, магнезий, желязо, манган, фосфор и витамини от В-групата. Поради тази причина, киноа се свързва с редица положителни ефекти върху здравето, в това число предпазване от сърдечно-съдови заболявания и някои видове рак. Ако страдате от мигрена, може би е добро решение да я включите в менюто си. Високото съдържание на магнезий спомага за отпускането на кръвоносните съдове, а рибофлавина (известен още като витамин В2) подобрява метаболизма в мозъка и мускулните клетки, намалявайки честотата на мигренни пристъпи. В допълнение, киноа съдържа всички 9 есенциални аминокиселини, в това число и лизин (отсъстващ при повечето зърнени култури), който спомага развитието и възстановяването на тъканите и подобрява работата на имунната система. Това означава, че киноа е един от редките източници на пълноценен растителен протеин, което е от особено значение за вегани и вегетарианци. На всичкото отгоре, растението е с нисък гликемичен индекс, високо съдържание на фибри и протеин (12-18%) и се толерира добре от храносмилателната система. Свободно бихте могли да ползвате киноа като заместител на ориза във всяка една рецепта. Вари се под похлупак в съотношение 2:1 в полза на водата. След завиране се оставя на къкри на средна температура в продължение на 12-14 минути до пълно абсорбиране на водата. 5 до 10 минути след сваляне от огъня е добре да се остави покрита, за да се задуши. В някои магазини вече се предлага и брашно от киноа, което може да бъде използвано за приготвянето на здравословни версии на любимите ви тестени изделия.
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Although not a common item in most kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. A recently rediscovered ancient "grain" native to South America, quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis. If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells. Quinoa and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn. Quinoa is close to one of the most complete foods in nature because it contains amino acids, enzymes, vitamins and minerals, fiber, antioxidants, and phytonutrients. Quinoa is especially easy to cook and can be enjoyed year-round because it's versatile and light. You can use it in warming winter soups or refreshing summer salads. Make sure you rinse your quinoa and then soak for at least 8 hours to remove the phytic acid that can prevent proper digestion. Cook quinoa 15 minutes or less, and it's ready to mix with a variety of ingredients to create diverse and delicious meals. There are several reasons to enjoy Quinoa: - Protein Powerhouse Proteins are essential to the building and repair of the body’s tissues and to basic functions like growth, digestion and excretion. Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein. - Dieter’s Dream Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster. With its chewy texture, quinoa can be eaten at a leisurely pace. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains. Quinoa can be eaten as a breakfast food to provide long-lasting energy and help you breeze through your morning workout. A meal of vegetables and quinoa, or quinoa and beans, is a dieter’s dream: high in vitamins, minerals and protein, while low in fat and calories. - Internal Cleanser/Detoxifier As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease. This versatile seed can be used in breads, soups or other foods where grains are a primary ingredient, offering a steady source of colon-cleansing fiber. The vitamin B and folate in quinoa also help the liver in its role of eliminating wastes from the body, adding to quinoa’s detoxifying properties. - Bone Builder For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium. Calcium builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. One cup of cooked quinoa contains 30 milligrams of calcium. Quinoa also contains impressive quantities of potassium, magnesium and zinc, minerals that are crucial for heart, nerve and muscle function. - Brain Food A cup of cooked quinoa offers 15 percent of the U.S. Recommended Daily Allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood. Quinoa contains an abundance of antioxidants. In addition to vitamin E, it is also high in zinc, copper and manganese. These antioxidants are highly active against microbial pathogens and can help prevent all sorts of infections and inflammations. Quinoa is also known to have anti-cancerous effects. Studies have shown that the antioxidants and phytonutrients in quinoa can help towards prevention and treatment of breast and liver cancers.