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[title] => Poboljšava zdravlje crijeva, smanjuje rizik od kroničnih bolesti i visokog tlaka, a mnogi je još nisu ni probali
[alias] => poboljsava-zdravlje-crijeva-smanjuje-rizik-od-kronicnih-bolesti-i-visokog-tlaka-a-mnogi-je-jos-nisu-ni-probali
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Kvinoja (quinoa) je popularna pseudožitarica koju mnogi poistovjećuju sa žitaricama zapravo je sjeme iz obitelji cikle, blitve i špinata. Ova namirnica, bez glutena, sve je popularniji prilog mnogih menija, a mnoge, ponajviše aktivne osobe i vegane osvaja zbog činjenice da prirodno sadrži visok udio proteina te sadrži biljni izvor devet esencijalnih aminokiselina. Uzgajana u Južnoj Americi (Peru, Čile i Bolivija) tisućama godina, kvinoja je bila glavna prehrana Inka i njihovih potomaka, međutim, njezina je popularnost posljednjih godina ponovo dobila visoko mjesto na listi brojnih kuhinja, piše Živim.
Nutritivne vrijednosti
100 grama kuhane kvinoje sadrži:
- 120 Kcal
- 4,4 g proteina
- 1,9 g masti
- 19,4 g ugljikohidrata
- 2,8 g vlakana
- 17 mg kalcija
- 64 mg magnezija
Pet razloga zašto biste trebali odabrati kvinoju
1. Može smanjiti rizik od kroničnih bolesti
Zbog protuupalnih fitonutrijenta kojima obiluje, kvinoja je potencijalno korisna u prevenciji bolesti. Sadrži male količine omega-3 masnih kiselina korisnih za srce te, u usporedbi s običnim žitaricama, veći udio mononezasićenih masti. Visok udio magnezija i kalija pomaže i u snižavanju krvnog tlaka.
2. Može pomoći u mršavljenju
Bogata vlaknima i proteinima, čak više i od riže ili ječma, kvinoja može biti korisna za one koji žele kontrolirati svoju težinu. Ovaj sastav naime pomaže kontrolirati apetit. Kvinoja također ima nizak glikemijski indeks (GI) pa zbog sporijeg otpuštanja energije manja je vjerojatnost da će izazvati žudnju za hranom i potaknuti glad.
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3. Smanjuje skokove šećera u krvi
Iako su potrebna dodatna istraživanja, mali broj studija sugerira da kvinoja može poboljšati razinu triglicerida i smanjiti neželjene epizode naglih skokova šećera u krvi.
4. Prikladna za osobe s celijakijom i intolerancijom na gluten
Prirodno bez glutena i nutritivno bogata, kvinoja je idealna opcija za one s celijakijom ili netolerancijom na gluten. Zbog visokog udjela vlakana, kvinoja je bolji izbor za zdravlje crijeva i probavnog sustava od rafiniranih alternativa glutenu poput rižinog ili krumpirovog brašna.
5. Može poboljšati zdravlje crijeva
Istraživanja pokazuju da kvinoja može poboljšati zdravlje crijeva povećanjem raznolikosti korisnih crijevnih bakterija i smanjenjem upalnih simptoma stanja poput kolitisa. Djelujući kao prebiotik, kvinoja daje gorivo korisnim crijevnim bakterijama, omogućujući im da napreduju.
Je li kvinoja sigurna za sve?
Kvinoja je jedna od najmanje alergenih pseudožitarica, ipak prirodni spojevi saponina, koji oblažu sjemenke, mogu biti uzrok nekih nuspojava. Te spojeve moguće je ukloniti temeljitim ispiranjem ili prethodnim namakanjem ove namirnice prije upotrebe, piše Živim.
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Kvinoja (quinoa) je popularna pseudožitarica koju mnogi poistovjećuju sa žitaricama zapravo je sjeme iz obitelji cikle, blitve i špinata. Ova namirnica, bez glutena, sve je popularniji prilog mnogih menija, a mnoge, ponajviše aktivne osobe i vegane osvaja zbog činjenice da prirodno sadrži visok udio proteina te sadrži biljni izvor devet esencijalnih aminokiselina. Uzgajana u Južnoj Americi (Peru, Čile i Bolivija) tisućama godina, kvinoja je bila glavna prehrana Inka i njihovih potomaka, međutim, njezina je popularnost posljednjih godina ponovo dobila visoko mjesto na listi brojnih kuhinja, piše Živim.
Nutritivne vrijednosti
100 grama kuhane kvinoje sadrži:
- 120 Kcal
- 4,4 g proteina
- 1,9 g masti
- 19,4 g ugljikohidrata
- 2,8 g vlakana
- 17 mg kalcija
- 64 mg magnezija
Pet razloga zašto biste trebali odabrati kvinoju
1. Može smanjiti rizik od kroničnih bolesti
Zbog protuupalnih fitonutrijenta kojima obiluje, kvinoja je potencijalno korisna u prevenciji bolesti. Sadrži male količine omega-3 masnih kiselina korisnih za srce te, u usporedbi s običnim žitaricama, veći udio mononezasićenih masti. Visok udio magnezija i kalija pomaže i u snižavanju krvnog tlaka.
2. Može pomoći u mršavljenju
Bogata vlaknima i proteinima, čak više i od riže ili ječma, kvinoja može biti korisna za one koji žele kontrolirati svoju težinu. Ovaj sastav naime pomaže kontrolirati apetit. Kvinoja također ima nizak glikemijski indeks (GI) pa zbog sporijeg otpuštanja energije manja je vjerojatnost da će izazvati žudnju za hranom i potaknuti glad.
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3. Smanjuje skokove šećera u krvi
Iako su potrebna dodatna istraživanja, mali broj studija sugerira da kvinoja može poboljšati razinu triglicerida i smanjiti neželjene epizode naglih skokova šećera u krvi.
4. Prikladna za osobe s celijakijom i intolerancijom na gluten
Prirodno bez glutena i nutritivno bogata, kvinoja je idealna opcija za one s celijakijom ili netolerancijom na gluten. Zbog visokog udjela vlakana, kvinoja je bolji izbor za zdravlje crijeva i probavnog sustava od rafiniranih alternativa glutenu poput rižinog ili krumpirovog brašna.
5. Može poboljšati zdravlje crijeva
Istraživanja pokazuju da kvinoja može poboljšati zdravlje crijeva povećanjem raznolikosti korisnih crijevnih bakterija i smanjenjem upalnih simptoma stanja poput kolitisa. Djelujući kao prebiotik, kvinoja daje gorivo korisnim crijevnim bakterijama, omogućujući im da napreduju.
Je li kvinoja sigurna za sve?
Kvinoja je jedna od najmanje alergenih pseudožitarica, ipak prirodni spojevi saponina, koji oblažu sjemenke, mogu biti uzrok nekih nuspojava. Te spojeve moguće je ukloniti temeljitim ispiranjem ili prethodnim namakanjem ove namirnice prije upotrebe, piše Živim.
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17. svibanj 2024 20:19
