Quinoa: o que é, benefícios, propriedades e como preparar

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Falou de dieta saudável falou de quinoa. Por ser rica em nutrientes é chamada de “superalimento” e pode ser consumida em pratos salgados e doces. Se você nunca comeu e pensa em experimentar está no lugar certo para tirar as dúvidas sobre esse alimento porque vamos falar tudo o que você precisa saber.

O que é?

A quinoa é a semente da árvore Chenopodium quinoa e existem mais de 3120 espécies. O significado da palavra quinoa é “grão materno” e a semente é da mesma família do espinafre, acelga e beterraba. A árvore é originária das áreas andinas da Bolívia, Peru, Colômbia e Equador e é consumida há mais de 3 mil anos pelos povos Quéchuvas  e Aimarás que moravam no Peru, Bolívia, Chile e Argentina.

A semente era bastante consumido nesses países, sendo o alimento essencial até a invasão espanhola quando perdeu lugar para a cevada e o trigo. Para evitar que a cultura da quinoa se perdesse novamente nesses países, a Assembleia Geral das Nações Unidas instituiu o ano de 2013 como o Ano Internacional da Quinoa. Além de recuperar as tradições, a iniciativa incentivou o uso sustentável da semente e também mostrou suas propriedades nutricionais.

Tipos de quinoa

As 3120 espécies dão origem a 120 tipos de quinoa. A classificação é determinada pela coloração da semente e as mais conhecidas são:

  1. Quinoa branca: a mais vendida no Brasil, possui mais fibras e leva pouco tempo para ficar cozida.
  2. Quinoa preta: mais durinha, demorada para cozinhar (cerca de 30 minutos) e com gosto de terra, a quinoa preta pode não agradar de primeira, mas, vale a pena dar uma chance.
  3. Quinoa vermelha: também chamada de quinoa real, apresenta textura firme, seu sabor é açucarado e a cor se mantém após o cozimento.

Propriedades

A quinoa é um alimento completo, segundo a Organização das Nações Unidas para Agricultura e Alimentação. A semente é fonte de vitaminas do complexo B, vitamina E, ferro, fibras, cálcio, magnésio, fósforo e potássio. Além do mais, não tem glúten o que faz dela uma excelente opção para vegetarianos e veganos. Com a semente dá para fazer bolos, tortas, bolachas, óleo e leite.

Carboidrato de baixo índice glicêmico, a semente é uma aliada nas receitas low carb, dieta caracterizada pela baixa ingestão de carboidratos. Uma curiosidade é que a ela é uma das poucas fontes de proteínas de origem vegetal consideradas completas. Isso significa que a quinoa tem os 9 aminoácidos essenciais necessários para a formação da proteína. Um desses aminoácidos é a lisina, responsável na formação da estrutura óssea, formação do colágeno e também a prevenção de doenças como o câncer.

Benefícios da quinoa

Você já sabe que a semente é um “superalimento”, agora chegou a hora de conhecer os 7 benefícios da quinoa para se convencer de uma vez da importância de incluir o alimento em sua alimentação.

  1. Melhora o funcionamento do intestino

Devido à presença de fibras! Elas se transformam numa espécie de gel no intestino e isso facilita a movimentação e eliminação das fezes. A porção de 100 gramas de quinoa tem de 10 a 16 gramas de fibras.

  1. Ajuda a reduzir diabetes

Apesar de ter açúcares como ribose, galactose e maltose, a quinoa é boa para diabéticos, porque seu índice glicêmico é baixo. Medido em porcentagem, o índice glicêmico é representa de moléculas de glicose presentes na comida. É considerado um alimento de baixo índice glicêmico que retarde a liberação de insulina, hormônio que leva açúcar para o sangue; enquanto um alimento de alto índice glicêmico é o que transporta açúcar para o sangue rapidamente. O nível glicêmico da quinoa é 53.

  1. Auxilia a diminuir colesterol

Porque as fibras facilitam a digestão dos ácidos biliares, substâncias produzidas no fígado formadas por colesterol e que reduzem a gordura em moléculas pequenas para evitar o acúmulo de gordura. Com o intestino funcionando melhor e liberando toxinas por causa da quinoa, o fígado produz mais ácidos bliares, para não haver acúmulo de gordura, reduzindo o colesterol ruim.

  1. Presença de flavonoides

Especialmente a quercetina e o kaempferol e em altos níveis. Os flavonoides são estruturas químicas que apresentam ação antioxidante, antidepressiva, anticancerígena, antiviral e anti-inflamatória. Os flavonoides também ajudam na absorção da vitamina C.

  1. Não tem glúten

O glúten é uma proteína do trigo que aumenta e deixa as massas mais fofas. Cerca de 2% da população mundial são intolerantes ao glúten, isso significa que o intestino delas não consegue processar essa proteína. A quinoa é indicada nos casos de intolerância ao glúten e substitui muito bem a farinha de trigo.

  1. Fortalece ossos e músculos

Porque é fonte de cálcio, magnésio e proteínas. Consumir quinoa regularmente ajuda a evitar doenças ósseas como a osteoporose e também ajuda na recuperação dos músculos após atividades físicas intensas como a musculação.

  1. Emagrece

A quinoa ajuda a emagrecer porque é rica em fibras. Esse nutriente permanece mais tempo no organismo, ou seja, retarda a sensação de fome. Mas, nunca é demais lembrar que ela apenas auxilia no emagrecimento! Você deve associar o consumo com alimentos saudáveis e atividades físicas regulares.

Como consumir e como cozinhar

Você pode comer quinoa in natura no café da manhã com iogurtes e frutas. Dá para substituir o arroz no almoço e no jantar. Para usá-la cozida é preciso lavar ou deixar de molho. Depois, cozinhe a quantidade desejada em uma panela com água suficiente para cobrir as sementes. Mexa de vez em quando, baixe o fogo após a fervura, tampe a panela e cozinhe por mais 15 minutos. Após o cozimento aguarde 5 minutos para servir.

De uma olhada nessa receita de mingau de quinoa para um café da manhã reforçado:

Ingredientes

  • 200 gramas de quinoa;
  • 200 ml de água fervida;
  • 1 pote de iogurte natural;
  • 500 ml de leite desnatado;
  • 6 morangos picados;
  • ½ xícara de açúcar mascavo.

Cozinhe a quinoa com água, leite e açúcar até ficar macia. Mexa de vez em quando e se achar necessário adicione mais leite. Quando atingir ponto de mingau, coloque os morangos e o iogurte. Cozinhe até o mingau incorporar o iogurte. Consuma assim que ficar pronto.

Quinoa pode fazer mal?

Se for consumida em excesso, faz mal! A quantidade diária de quinoa é de 2 colheres de sopa. Como uma xícara da semente tem quase 200 calorias, é importante ter muita moderação para consumi-la. Comer mais de 2 colheres de sopa por dia pode causar inchaço na barriga, dores estomacais e gases. Além disso, o excesso de quinoa revela uma substância chamada ácido fítico que dificultam a absorção do ferro, cálcio e zinco. Para evitar qualquer mal-estar, o recomendado é deixar a semente de molho antes de cozinhá-la.

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