Table of contents:
- What is quinoa?
- What are the nutritional content in quinoa?
- What are the health benefits of quinoa?
- How do you use quinoa?
- Conclusion
Along with the increasing human awareness of the importance of a healthy lifestyle, various food products that are claimed to be good for health are increasingly emerging. One of the food products that we will discuss on this occasion is quinoa.
What is quinoa?
Quinoa is a plant-derived grain Chenopodium quinoa. This plant has existed since approximately 5000 years ago. This plant is native to the Andean region of Peru, Ecuador, Bolivia and Colombia. Currently the main quinoa producing countries in the world are Peru, Bolivia, and the United States (Colorado and Nevada). Quinoa cultivation has also begun to be developed in other countries such as the Netherlands, Italy, England, Sweden, Denmark, France, Kenya, the Himalayas, and northern India. There are several types of quinoa, some are white / ivory, red / purple, or brown / black. Quinoa circulating in Indonesia is usually white and red quinoa.
What are the nutritional content in quinoa?
Quinoa is high in protein, unsaturated fat content, rich in fiber, and contains various minerals and vitamins that the body needs.
The protein in quinoa is higher when compared to other seed products. But the advantage of quinoa is more in the quality of its protein content. Proteins are made up of amino acids. Eight essential amino acids are rated as very important for children and adults viz isoleucin, leucine, lysine, methionine, phenylalanin, threonine, tryptophan, and valine found in quinoa. The content of essential amino acids lysine low on other grain products. The content of essential amino acids methionine and cysteine low in most nuts too.
Half of the fat contained in quinoa is the essential omega 3 fatty acids (linolenic) and omega 6 essential fatty acids (linoleic). Linolenic and linoleic are called essential fatty acids because they cannot be produced by the body on their own.
The fiber content in quinoa is higher than in other seeds, but lower when compared to the fiber content in nuts.
Quinoa contains many minerals such as iron, copper, manganese and phosphorus. Vitamins that are widely found in quinoa are vitamin B (riboflavin, folic acid) and vitamin E. Vitamin E works as an anti-oxidant.
What are the health benefits of quinoa?
Because it does not contain gluten, quinoa can be used as a carbohydrate substitute in sufferers celiac disease nor gluten intolerance.
Quinoa is also good for diabetics. The high fiber content in quinoa makes the rate of release of sugar into the blood vessels slower, so that insulin work in the body is helped. In addition, fiber can also make the body feel full quickly, and improve the work of the digestive tract (preventing constipation).
The lysine content in quinoa helps in healing the muscles of the body.
Copper and manganese minerals help the body fight free radicals and maintain bone strength. Iron and phosphorus are important in the process of energy formation.
How do you use quinoa?
In Indonesia, quinoa can be found in large supermarkets as well as online shops that sell ingredients for healthy foods. Before use, quinoa must be rinsed first to remove saponins on the surface. Saponins cause quinoa to taste bitter when eaten. Another option is to buy quinoa that is rinsed before packaging.
The method of cooking quinoa is almost the same as the way of cooking rice. It takes 2 cups of water to cook 1 cup of quinoa. After the quinoa is mixed with water, boil for about 15 minutes until all the water is absorbed. Because of its bland taste, quinoa can be used in various types of cooking, whether it's a mixture of vegetables for appetizers, main dishes as a substitute for rice, dessert ingredients, or as a snack-making ingredient.
Conclusion
Quinoa contains a lot of nutrients. Quinoa can be used as a complement to other food products, so that the components of the food we consume are more balanced and the body's nutritional adequacy is more optimal.
