The amaranth is a pseudocereal rich in fiber, protein and minerals, being an excellent alternative source of carbohydrate, lying beneath several types.
The Amaranth is a “pseudocereal”, such as quinoa or buckwheat, and is subject to many varieties, both wild as in crops.
For the Incas of Peru and the Aztecs of Mexico, Amaranth was a food idolized, being the main cereal consumed.vAtualmente China is the largest producer of this food.
KNOWING THE AMARANTH
The amaranth is a plant that is valued for its nutritional properties, culinary and also cosmetic.
It belongs to the family of chard, quinoa, beets and spinach, and it produces thousands of grãozinhos tiny, similar to rice. In addition to the grain, the leaves of the amaranth of some varieties can also be consumed.
Regarding the taste of its grains, similar to that of a walnut sweet with crunchy texture, and its color is between yellow and beige. Already the leaves of the varieties of edible amaranth has a flavor very similar to that of spinach.
PROPRIEDADES NUTRICIONAIS E BENEFÍCIOS DO AMARANTO
1. HIGH PROTEIN
The amaranth is a cereal that has a higher content of protein per serving, protein which includes the amino acid essential lysine, one of the most limiting other grains.
Being a food of plant origin and a cereal naturally without gluten, and it is easily tolerated in terms digestive. In addition to vegetable proteins, it also has albumin and globulins (proteins in primary).
It is, therefore, an excellent option for celiacs, or for those who has a sensitivity to gluten, being a protein source, interesting for vegetarians.
Yet due to the high protein content, is a food interesting for fans of the sport, as it helps in recovery after a workout, in muscle regeneration and increase muscle mass.
In fact, the seeds of amaranth can be used as a replacement or as a complement to other sources of protein, such as protein Whey, egg albumin, and vegetable protein from soy.
2. RICH IN FIBER AND COMPLEX CARBOHYDRATES
In addition to the protein content, amaranth is also very rich in fiber, promoting a feeling of satiety more durable, and the regulation of intestinal transit, two important factors for those looking to manage your body weight.
Also derived from the high values of fiber, this food reveals itself functional, since it promotes the reduction of serum cholesterol levels, particularly LDL cholesterol (“bad cholesterol”), as well as in the regulation of blood glucose, assisting in prevention and treatment of cardiovascular diseases and metabolic diseases such as diabetes.
3. HIGH DENSITY OF VITAMINS AND MINERALS
The amaranth is also a food that is rich in iron and magnesium and contains good quantities of calcium,phosphorus and zincas well as vitamins of the B complex and vitamin C, exerting a protective role for bone diseases and muscle, anemia, infectious diseases, among others.
TIPS ON HOW TO USE AND TO INCLUDE AMARANTH IN YOUR DIET
The amaranth is a very versatile food in terms of cuisine: both being cooked alone, as mixed with other grains, such as rice. It is also made of flour, gluten-free, which can partially replace wheat flour in recipes for cakes, pancakes, biscuits, bread, among others.
- The seeds of amaranth can be kept for six months in the refrigerator in an airtight bottle;
- The seeds should be washed in cold water prior to consumption;
- When it cools down after being cooked, the amaranth develops a jelly-like consistency that can be used to prepare jellies, fruit with low sugar content;
- The seeds will also be roasted or steamed, being an excellent alternative to thicken soups, shakes, porridge, etc;
- It is very easy to cook. To cook 1 cup of seeds you need 5 cups of water, taking about 15 to 20 minutes to be cooked. Must go stirring while the food bakes so as not to catch on the bottom. In the end, it is only to drain the excess water;
- You can toast the seeds and they pop like popcorn. The thread popped are excellent for panar fish or meat, or as coverage of dishes to soups and salads.