Quinoa: 22 Benefícios, Propriedades e Como fazer
Conheça todos os benefícios que a quinoa proporciona para saúde e as melhores formas de preparar rapidamente e deixando seu pratos e sobremesas muito mais saborosos.
Índice – Informações que você encontrará nesse artigo:
O que é Quinoa?
Originária da região das Cordilheiras dos Andes, é utilizado desde 3000 a.C. pelos incas. Sempre foi considerado um alimento sagrado, chamado de “grão de ouro”.
Atualmente a quinoa é considerada um dos alimentos mais nutritivos e completos, podendo ser chamado de “superalimento” ou “super grão”.
A quinoa é muito utilizado por astronautas da NASA, sendo fundamentais em sua dieta.
Nesse texto falaremos mais sobre as suas características, propriedades e benefícios.
Acompanhe abaixo.
Propriedades da quinoa
A quinoa é um grão muito rico em carboidratos complexos, proteínas, gorduras boas e fibras. Suas propriedades pode servir de substituto de diversos alimentos.
Confira abaixo seus nutrientes em uma quantidade de 100 gramas:
PropriedadesQuantidadeCalorias335 KcalProteínas15 gFerro9,5 mgCálcio112 mgCarboidratos68 gFibras5 gGorduras totais5,7 gPotássio1040 mg
É um grão que contém grandes quantidades de flavonoides, que atuam como anti-inflamatório, antiviral, prevenção do câncer e da depressão.
A quinoa é um dos alimentos mais ricos em ferro, até mais que o feijão, possuindo até 500 vezes mais.
11. Proteína vegetal
A quinoa é uma ótima fonte de proteína vegetal e é muito recomendada para vegetarianos e veganos, que trocaram a proteína animal pelo vegetal.
12. Ajuda na perda e peso
A quinoa é um dos alimentos que ajudam na aceleração do metabolismo, além de dar a sensação de saciedade, por ser rico em fibras.
13. Fácil de incorporar na alimentação diária
A quinoa é um alimento super fácil de preparar.
É apenas preciso lavá-la bem com água, pois a saponina, um revestimento e pesticida natural, seja retirado do grão.
Essa substância possui o sabor amargo e por isso é necessário lavar para retirar esse gosto amargo.
Após o cozimento é só temperar e comer como prato quente ou como salada.
14. É boa para os vasos sanguíneos
A livina e o magnésio que compõem a quinoa ajudam na reparação dos tecidos e em seu crescimento.
Além disso, ajudam a relaxar os vasos sanguíneos e até mesmo a evitar enxaquecas.
15. Ajuda a prevenir manchas
As vitaminas presentes neste grão auxiliam na redução do aglomerado melanina, que ocasionam manchas na pele.
16. Ajuda na hidratação dos cabelos
Outro componente importante da quinoa é a vitamina E, que ajuda a hidratar os fios, reduzindo a quebra dos cabelos.
É interessante consumir tanto na alimentação, como em produtos para o cabelo.
17. É boa para a pele
Os grãos de quinoa contém riboflavina, uma vitamina que ajuda no metabolismo de açúcar e gordura.
Também proporciona a tonificação, elasticidade e prevenção de rugas na pele.
18. Ajuda contra os sintomas da menopausa
Durante a menopausa, o corpo da mulher carece de estrogênio, resultando em diversos efeitos colaterais.
Na quinoa há o fitoestrógenos, que age como um substituto, ajudando na reposição hormonal.
19. Benéfico para o couro cabeludo
Além de ajudar na hidratação em si dos cabelos, a quinoa também age na saúde do couro cabeludo, pois contém umectantes que nutrem e hidratam essa região da cabeça.
20. Auxilia em dietas para hipertrofia muscular
Dietas de hipertrofia muscular tem como objetivo o ganho da massa muscular e a redução da gordura corporal.
A quinoa, na dieta ajuda no ganho de massa muscular, por sua quantidade de proteínas e carboidratos complexos, ou seja, que não possuem gordura.
21. Ajuda a emagrecer
Também ajuda no emagrecimento. Além de auxiliar no ganho de massa muscular como falamos anteriormente, como sabemos, quanto mais massa muscular, mais calorias são necessárias para manter, e consequentemente, acaba ajudando no emagrecimento.
Outa forma que a quinoa ajuda a perder peso, é que por ser rica em vários nutrientes que contribuem para isso, também proporciona maior saciedade, fazendo com que você se sinta satisfeito ao consumi-la e evitando que fique beliscando qualquer “porcaria” entre o intervalo dar refeições.
22. Aumenta a imunidade
A quinoa é um alimento muito rico em vitaminas, proteínas e minerais, como dito anteriormente.
Todos os seus benefícios ajudam a fortalecer a saúde e imunidade do corpo, protegendo e combatendo diversas doenças.
Leia também:
Linhaça: 8 Benefícios, Se emagrece, Como consumir e quantidade
Consumo recomendado
Nutricionista recomenda a ingestão de 2 colheres de sopa por dia de quinoa. Isso baseado em uma dieta de 2000 calorias. Quantidades maiores que isso, só é indicada para praticantes de atividades físicas intensas que tem uma ingestão maior de calorias por dia.
Onde comprar a Quinoa
A quinoa pode ser encontrada em lojas de produtos naturais, suplementos alimentares e em alguns supermercados.
Como preparar, fazer e Receitas
Comprada em forma de farinha, grãos ou flocos, a quinoa pode ser preparada em:
Já podem ser encontradas à venda marcas de barras de cereais e macarrão produzidos com quinoa.
Para o artigo não ficar muito extenso, preparamos em outro artigo receitas para você fazer com quinoa, veja abaixo:
Tipos de Quinoa
– Quinoa em Grãos:
Existem variações de tons pretos, cinzas, vermelhos e amarelos. No Brasil a coloração amarelada é a mais encontrada.
Podem ser consumidos em saladas, servidos com legumes e em substituição ao arroz.
Basta cozinhar em fogo baixo, na proporção de 1/2 xícara de água para 1 de quinoa em grãos.
– Quinoa em Flocos:
Esta forma de quinoa é mais utilizada no café da manhã, como sucos, vitaminas e com iogurte.
– Farinha de quinoa:
Pode ser utilizada como ingrediente na confecção de pães, massas, bolos e tortas. Mas também pode ser misturada em saladas e mingaus.
Como seu sabor residual é forte, é recomendado a utilização de apenas 20% do farináceo da receita original.
As folhas da quinoa também podem ser aproveitadas como alimento, que podem ser refogadas da mesma maneira como a couve-mineira.
Existe contraindicações?
De maneira geral, não há contraindicação para o consumo de quinoa, podendo ser ingerido por:
É fortemente recomendado para populações carentes, devido toda a sua função proteica.
Agora que você conhece os diversos benefícios da quinoa, aproveite para introduzi-la na sua alimentação, seja ela em forma de grãos ou como farinha, e assim, senti-las na sua saúde.
Esse artigo foi útil para você? Caso tenha ficado alguma dúvida, faça sua pergunta logo abaixo que logo iremos te responder.
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