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The health benefits of quinoa and the ways to cook it


 


Quinoa beans have many health benefits


When you want to follow a healthy diet, it is important to include quinoa pills in this system, and this is due to the fact that quinoa pills contain the best necessary nutrients, including protein and carbohydrates, as well as the presence of calcium, potassium and iron in them, in addition to healthy fibers that help you feel full, and below we learn Learn about the health benefits of quinoa, cooking methods, and the difference between quinoa and bulgur.


Benefits of quinoa for health:

1. A source of minerals

Quinoa pills contain many important nutrients, including magnesium, zinc, copper, iron and phosphorous, as well as carbohydrates, fiber, antioxidants and folic acid, all of which are very beneficial to health.

2. Protection from cancer

Quinoa helps prevent cancer, as it contains antioxidants, which help protect the body's cells from free radicals.

3. Maintain a healthy heart

Quinoa has a role in reducing harmful cholesterol in the blood, which protects the heart from exposure to strokes. In addition, quinoa pills help regulate heartbeat and maintain the health of blood vessels.



4. Strengthening the immune system

Due to the presence of multiple nutrients in quinoa pills, it helps to strengthen the immune system, which prevents exposure to diseases related to it, in addition to the fact that quinoa pills help relieve feelings of fatigue and stress.

5. Strengthening the bones

Quinoa pills are high in calcium, which helps protect against osteoporosis and helps build muscles and bones well.

6. Weight loss

Quinoa contains healthy fiber and carbohydrates, which have a role in increasing the feeling of satiety, which reduces food intake, in addition to the fact that quinoa pills help burn fats accumulated in the body, which contributes to losing excess weight.

The difference between quinoa and bulgur grains


1. Protein


Quinoa contains 8 grams of protein per cup, which is roughly 18% of the daily requirement, compared to bulgur, which contains 4 grams of protein per cup.



2. Vitamins and minerals


Quinoa is rich in copper, magnesium and phosphorous. It contains nearly 40% of the daily intake. It also contains 20% of the daily value of vitamin B6, thiamine, folate and riboflavin.


Bulgur provides less amount of quinoa in terms of vitamins and minerals, as it contributes 15% of the daily requirement for iron and zinc.



3. Calories and dietary fiber


Quinoa contains 222 calories per cup of cooked quinoa grains, compared to bulgur, which has about 112 calories per cup of cooked bulgur.


Quinoa contains 5 grams of dietary fiber per cup, while bulgur contains approximately 12 grams of dietary fiber per cup.



How to cook quinoa beans:



Ingredients:


A large cup of quinoa beans.


3 tablespoons of olive oil.


2 large cups of water.


. Quarter teaspoon of salt


quarter tea spoon of black Peper.


2 cubes of chicken stock.



Method:


The quinoa beans are washed well and drained from the water.


Put a pot on the fire with olive oil and leave it to heat up.


Add the quinoa to it and stir it until it changes color.


Pour the water over it and put the chicken broth cubes while stirring.


Leave the ingredients on low heat for about a quarter of an hour.


Season with salt and black pepper, and stir.


Scoop in a serving dish and to give happiness and healing.

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