Hearty breakfast with Quinoa

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Quinoa seeds are called quinoa seeds. This is a widely known whole grain. There are many rumors that this seed has many health benefits. In this article, we will learn about the benefits of quinoa seeds and a quinoa breakfast recipe.

1. What do you get when you use quinoa?

Here are some of the benefits you get when consuming quinoa:
Animal protein for the body Dieting is a process that needs to be balanced with nutrients. According to analysis, 185 grams of cooked quinoa seeds provide about 8.14 grams of protein. The plant protein quinoa provides also contains a good chain of amino acids for the body. These chains will support muscle growth and boost immune activity.
Like other grains, quinoa is a great source of lysine. This is one of the essential amino acids that help the body synthesize proteins. Although lysine deficiency is rare, it has a significant impact on the body. So when supplemented, it will support the development of the body.
Add fiber to the body Quinoa has a much higher fiber content than other grains. One cup of ripe seeds adds up to 5.18 grams of fiber. This figure is equivalent to about 15% of the body's needs. However, this is only a reference figure because fiber intake will adjust for age and sex.
According to nutritionists, fiber plays an important role in body health. When you provide enough fiber, the body will reduce the risk of some symptoms such as constipation, high blood pressure, high cholesterol.. At the same time, adding fiber is also a way to help you reduce cravings for copper. good weight control.
Additional sources of antioxidants Antioxidants bring many unexpected benefits to the body. And when you eat quinoa seeds these substances will be added. Including vitamin E, an antioxidant compound that the body needs to be supplemented with. This compound will help you reduce the risk of coronary heart disease, cancer and some vision disorders.
In addition, you can also learn about plant compounds called quercetin and kaempferol. This is an antioxidant that helps prevent certain disease conditions from reaching their chronic stages. You will be protected from infection, inflammation and some syndromes of cancer.
Provide manganese to meet the body's needs A breakfast serving of quinoa seeds will supplement about 27.5% of manganese needs for men and 35% for women. Moreover, manga helps to promote metabolism. At the same time, this element will combine with some enzymes to improve the quality of activities in the body.
Iron supplements for the body Men who eat quinoa seeds are provided with 34.5% iron as recommended by experts. Of the same amount, women receive 15.4%. Iron is an indispensable part to ensure the health and functioning of the organs. When the amount of iron provided ensures the body will increase metabolism for connective tissues and have healthy muscles.
Provide folate the body needs Folate or a B vitamin that plays a key role in the formation of DNA. Especially, pregnant women and unborn babies need to pay more attention to this source of nutrition. If you have a folate deficiency, your baby has an increased risk of neural tube defects. At the same time, a diet rich in folate also reduces the risk of cancer or depression in women.
Daily source of magnesium Magnesium is an element that promotes and supports the movement of more than 300 beneficial enzymes. The amount of body needed will be adjusted according to each person. Therefore, you can visit a nutritionist to determine the exact amount of body substance that needs to be supplemented.
When magnesium deficiency you will increase the risk of high blood pressure, cardiovascular disease, type 2 diabetes, migraine. But too much magnesium is not always good for the body. So try to build a suitable diet to provide just enough nutrition your body needs.

2. Recipe for breakfast with quinoa

Breakfast quinoa is a great addition to a nutrient-dense diet. Besides, you can also use this dish for breakfast or snacks if you work or have little time. Here are the ingredients you'll need to make this recipe:
One cup of quinoa, rinsed and drained 2 cups low-fat milk or your usual milk 1 teaspoon ground cinnamon seeds 2 tablespoons honey 2 tablespoons sultanas soup 1 cup greek yogurt 1 red apple, grated and peeled Half a cup of hazelnuts, peeled, 1 sliced ​​banana With the above ingredients and quantities, it will be enough for one person's breakfast mature. However, you can also change the adjustment to match. Usually these recipes will add 300 - 450 calories. Based on this number, you can add or decrease to meet the needs of your body.

3. Instructions on how to make delicious and nutritious breakfast quinoa

Milk is boiled over medium heat to warm. Then put the quinoa seeds into the pot of boiling milk and continue to boil. When the mixture boils, lower the heat gradually to let the quinoa absorb about 75% of the milk. This process usually takes about 15 minutes.
After the mixture boils and blends, start adding the prepared spices and cook for another 5-8 minutes. When the ingredients are mixed, add the apples and hazelnuts and stir for about 30 seconds.
When serving or floating, the mixture is cooled and mixed in Greek yogurt and sliced ​​bananas. If you want a more flavorful dish, try adding a little vanilla. If you don't have bananas at the time of your breakfast quinoa, you can use apples or pears instead.

Recipe for making breakfast dishes with quinoa is not fixed. You are completely free to be creative and adjust to your preferences. Have a delicious breakfast with nutritious quinoa.
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Reference source: nutritionaustralia.org