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Quinoa – zdravý malý zázrak aj pre „bezlepkáčov“

Napísal Monika Mičúchová 24. júl 2023

Merlík čilsky vám asi sám o sebe veľa nehovorí. Ale čo tak quinoa? O tej ste v poslednom čase určite počuli. Quinoa sa svojej popularite úspešne teší už niekoľko rokov. Napriek tomu je dnes stále považovaná za jednu z najlepších superpotravín na svete. Prečítajte si, prečo by ste si mali túto znovuobjavený malý zázrak servírovať aj vy.

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Quinoa má svoj pôvod v Južnej Afrike. Patrila medzi základné potraviny obyvateľov pohoria Andy. Bojovníkom v horskom teréne a kopcoch vraj dodávala na dlhý čas silu. Niesla si preto so sebou priezvisko matka obilnín a Inkovia ju uctievali. Quinou už vtedy mleli na múku a používali na zahusťovanie polievok a prípravu kaše. Príchod Európanov pre ňu znamenal úpadok, pretože ju nahrádzali inými obilninami. Dnes ide o významnú exportnú plodinu pre bohaté trhy a je vyhľadávaná ako základ fit kuchyne a vegánskej stravy. 

Technicky je quinoa v podstate rastlina, takže nepatrí medzi zrná, ako by sa na prvý pohľad mohlo zdať. Rastlina síce nie je z botanického hľadiska obilnina, pretože je príbuzná špenátu, no jej využitie sa vždy podobalo skôr obilninám. Vďaka svojej jemnej chuti a nenáročnej príprave má quinoa široké využitie. Hodí sa do mnohých pokrmov, používa sa aj ako súčasť hlavných jedál. Dá sa kombinovať so zeleninou, kuracím mäsom, ale aj ovocím a orieškami. Dokáže veľmi dobre zasýtiť a navyše svojimi nutričnými vlastnosťami nezvyšuje glykemický index.

Tip: quinou si môžete dopriať čiernu, bielu i červenú. Všetky tri druhy majú veľmi podobné nutričné ​​vlastnosti a výhody, sú bezlepkové a veľmi ľahko stráviteľné. Čierna quinoa má sladšiu a jemnejšiu chuť ako biela quinoa. Športovcom sa odporúča konzumovať skôr červenú quinou a ľuďom, ktorí riešia úbytok telesnej hmotnosti skôr bielu.

Quinoa si určite  zaslúži vašu pozornosť. V čom je výnimočná?

1.     Je prirodzene bezlepková vo všetkých jej formách a odrodách.

2.     Obsahuje vlákninu. Prospieva črevám, zasýti a nenafukuje.

3.     Má nižší glykemický index, čo je plus na odľahčenie vášho jedálnička.

4.     Obsahuje vitamíny skupiny B a vitamín E.

5.     Konzumáciou quinoy získate minerálne látky, ako je železo, selén, horčík a vápnik.

6.     V určitom množstve obsahuje aj omega 3 a 6 nenasýtené mastné kyseliny. Obsahuje všetkých 9 esenciálnych aminokyselín.

7.     Jej konzumáciou dodáte telu kyselinu listovú, meď, fosfor, zinok a mangán.

Vedeli ste, že: atraktívnosť quinoy je nadčasová? Jej výživové vlastnosti viedli Inkov k tomu, aby ju v roku 1400 korunovali za „chismaya mama“ alebo „matku všetkých obilnín“.

Quinoa v kuchyni

Quinoa sa varí veľmi podobne ako ryža. Príprava pokrmov z tejto rastliny patrí k tým najjednoduchším. Pred varením ju nezabudnite opláchnuť studenou vodou. Zľahka tým zväčší svoj objem, čím sa zbavíte horkastého sapomínu, ktorý môže zaťažiť žalúdok. Varí sa podobne ako ryža. Na jeden diel quinoy by mali byť použité dva diely osolenej vody, vývaru alebo vody s bylinkami. Varí sa cca 15 minút. Keďže je jej chuť skôr neutrálna, hodí sa ako príloha k výrazným jedlám. Quinoa je vhodná aj na konzumáciu nasladko. Uvarte ju tak ako vždy a pridajte do raňajok s ovocím, medom, orechami a hrozienkami. Tak isto ju môžete servírovať ako teplú alebo studenú sladkú kašu na raňajky, desiatu či olovrant. Pridajte do nej čakankový sirup, príp. erythritol, syr cottage, povolené ovocie a prípadne orechy, ak vám chutia.

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Pre koho je quinoa vhodná?

Pozor na obsah sacharidov. Ak si ju chcete dopriať aj počas keto alebo low carb diéty, dávajte pozor na jej skonzumované množstvo. Konzultujte jej príjem s výživovým poradcom, aby ste predišli tomu, že sa vyhodíte z ketózy alebo narušíte svoj low carb jedálniček.

Quinoa je jedinečná vďaka svojmu obsahu vitamínov a minerálnych látok, to áno. Avšak, jeden hrnček uvarenej quinoy však môže obsahovať až 39 gramov sacharidov. Varená quinoa obsahuje 70 % sacharidov, čo z nej robí jedlo s vysokým obsahom sacharidov. Quinoa je tiež veľmi sýta, pretože má relatívne vysoký obsah vlákniny a bielkovín. Z tohto dôvodu môže pomôcť podporiť zdravú reguláciu hmotnosti a zdravie čriev. Pre ľudí na bezlepkovej diéte však môže byť výborným spestrením jedálnička.

Quinoa je pre vysoký obsah bielkovín vhodná na prípravu kvalitných, energeticky a nutrične výdatných raňajok najmä pre športovcov. Nie je však vhodná pre diabetikov v prípade, že by si ju chceli pravidelne zaraďovať do stravovacieho plánu, pretože by prečerpali povolený, resp. odporúčaný limit bielkovín v strave. www.prodietix.sk

  

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    It isn't unusual for users to experience shortness of breath when walking up the stairs or doing gentle train on tren. Trenbolone’s results on power are
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    that tren’s opposed effects are exaggerated and not notably worse
    than these of different anabolics. Furthermore, almost every trenbolone product is completely different primarily based on the
    UGL (underground lab) manufacturer and their skill at formulating a pure product.
    You can not definitively know what to expect from tren till you inject it, as folks have
    completely different experiences based on their genetics.

    In this case, one other steroid could also be simpler than trenbolone, not in phrases
    of efficiency however as a result of sleep is significant for optimal physique composition. Nonetheless, we now have had some sufferers report approximately 80% of their hair loss
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    After a tren cycle, we usually see low testosterone ranges
    causing lethargy and diminished sexual operate, as nicely as
    melancholy.
    Thus, for these wanting to maintain their hair as thick and full
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    these two anabolic steroids don't trigger dihydrotestosterone levels
    to rise to excessively excessive levels. We have
    discovered that isotretinoin, better generally identified
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    We have found that when a person can't sleep despite altering their food regimen, taking supplements,
    and varied different means to calm down, their physique can turn out
    to be more catabolic as a result of an increase in cortisol.
    This can exacerbate tren’s unwanted effects, further growing blood stress and somewhat inhibiting
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    Some of our patients come to the conclusion that trenbolone just isn't value it as a end result of
    its harsh unwanted effects, being one of the most toxic steroids a
    person can take (physiologically and psychologically).
    Tren causes acne due to androgens stimulating the sebaceous glands,
    inflicting elevated sebum manufacturing, which is a waxy substance used to moisturize the skin.
    With testosterone, androgen, and nitric oxide ranges surging, blood circulate will improve
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    At All Times plan a solid PCT regime to sustain gains and
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    can assist restoration and additional optimize your steroid cycle.
    Choosing the right dosage, cycle size, and stacking options can maximize the advantages
    of Anavar and Anadrol whereas minimizing unwanted facet
    effects. I think var could be run for 12 weeks should you decrease
    to love 25 or 30 mg a day. Entrance loading still doesn’t allow you
    to with the clearance time for PCT.
    Turinabol, also referred to as Tbol, is an oral anabolic steroid that was initially developed in East Germany
    in the Nineteen Sixties. It is a derivative of Dianabol
    and was generally used by athletes within the former Soviet Union and East
    Germany to enhance their efficiency. Each Turinabol and Anavar are recognized
    for his or her capability to boost energy gains, however Turinabol may have a
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    The drug far surpasses conventional testosterone in the physique, which makes it simpler to construct and maintain onto muscle while getting lean.
    It is taken into account a safer option compared to potent anabolic
    steroids like Anadrol. Always consult a medical professional before utilizing any performance-enhancing substances.
    Each Anavar and Anadrol are classified as anabolic steroids, that are regulated substances in many nations.

    Due to their potential for abuse, they have been deemed unlawful for recreational use in lots of locations worldwide.

    Anadrol is sort of probably the most effective steroid in terms
    of weight achieve and growing muscle hypertrophy. The weight we see gained on Anadrol is typically comprised of muscle and water retention.
    At Trusted SARMs, we understand the significance
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    Our range of SARMs and supplements are designed that will help you attain your
    bodybuilding targets while minimizing health dangers.
    With high quality products that are efficient and legally compliant, Trusted SARMs is right here to
    help your health aspirations. Anadrol, chemically often recognized as
    Oxymetholone, was developed within the Nineteen Sixties
    primarily to treat anemia and muscle wasting circumstances.

    Its potent anabolic properties rapidly garnered consideration in the bodybuilding group for its capacity to stimulate muscle progress and
    enhance strength.
    Even natural sedative dietary supplements, corresponding to valerian root, are capable of having an antagonistic impact on liver values.
    Many bodybuilders will verify that Anadrol is probably considered one of the most potent
    and toxic PEDs. Due To This Fact, the "Anadrol" in this instance is probably going not authentic
    oxymetholone.
    It aids in growing bone density, a boon for individuals with osteoporosis.
    Furthermore, Winstrol is understood for its capacity to
    enhance purple blood cell production, thus improving oxygen supply to muscle tissue and enhancing
    athletic performance. Lastly, its lipolysis inducing properties,
    resulting in enhanced fats metabolism, are value noting.
    Nevertheless, these benefits should be juxtaposed to potential unwanted effects,
    underscoring the necessity for medical supervision when using Winstrol.
    Anvarol and Anadrol are two in style anabolic steroids often compared for his or her results in bodybuilding and athletic performance
    enhancement.
    Nevertheless, it’s essential to notice that the potency
    of those steroids can also depend upon other components similar to dosage, cycle
    length, and individual response. Anavar, despite having a decrease androgenic rating than Winstrol,
    should be effective for some users, especially those that are
    more sensitive to androgenic unwanted effects. Anavar
    at 75mg per day is superb stuff in my expertise, sadly it is costly
    and onerous to come by. On paper RAD-140 seems pretty similar (good for energy features, LBM and fat loss).

    From my personal experience, Turinabol’s results
    on muscle and strength features are barely extra pronounced than Anavar’s.

    Anavar, also recognized as Oxandrolone, is an anabolic steroid that is derived from dihydrotestosterone (DHT).
    It was first developed within the 1960s to help promote
    weight achieve in sufferers who had misplaced weight due to surgical procedure, continual infections, or trauma.
    Also popularly often known as Methenolone, Primobolan is an anabolic steroid that is
    derived from the hormone testosterone.
    Most importantly, Halo will present you with momentary but unmatched power compared to Anadrol.
    And with Halo, your strength gains come with out an increase
    in size. Anadrol will increase your size, but a variety of the
    features shall be water retention. Females doing any weight lifting or comp exercise will find a rapid and elevated capability to raise heavier.
    Those who are combining it with testosterone (often with no
    ester connected just earlier than an event) see a substantial improve in weight lifted.
    Like male users, females report a superb enhance to focus and aggression, which further powers
    performance. Ladies will use Halo one to 2 weeks before an occasion for
    finest outcomes to let the results construct up.


    Except for both being orally lively steroids, they're both androgen and anabolic steroids that were derived from Dihydrotestosterone
    (DHT), therefore they are in the identical family of steroids.
    Anadrol and Anavar are both identified to increase muscle dimension and
    strength and usually serving to patients to remodel their physique
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    This is no totally different from oral steroids, and the principle cause for that is that nearly all steroids will mess with
    your DHT ranges. If there’s one thing you should do about anabolic steroids – they arrive
    with a ton of unwanted facet effects which would possibly be very onerous to cope with.
    And the factor with these steroids is which have kinda similar unwanted effects
    on the human physique. In terms of vitality availability, Anavar is known to extend ATP production within the muscles, permitting for extra intense workouts and improved energy growth.


    Anadrol, with its chemical name Oxymetholone, stands out for its capacity to grow muscle rapidly.
    Recognized as a high bulking steroid, it delivers remarkable muscle
    development fast. We are a team of fitness, well being, and supplement specialists, and content creators.
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    Nevertheless the negatives could be life-threatening due to the components and
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    You can get artistic with variations when doing hack squats to maintain you motivated.
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    squat and slow this part right down to about 3-5 seconds per descent.

    This technique increases time underneath rigidity, which promotes higher muscle stress and rebuild, and each of
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    It can be value including to your lower physique workout in case you are looking to obtain improvement
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    and for the standard squat. The conventional squat, sometimes called the "king of all exercises," is a free-weight motion performed
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    In Contrast To the hack squat, squats require vital core engagement
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    No matter your alternative, at all times start with low weight and range of motion and assess how your body responds.
    Taking out the necessity for core power and coordination means that the motion may be very specific for leg strengthening,
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