Carbohydrates are associated primarily with white flour and sweets, which gives them a negative label, although this simplification does not reflect the diversity of this group. Their effect is determined primarily by the degree of processing and the company on the plate: whole grains and pseudocereals provide both soluble and insoluble fiber, which relieves glucose spikes and supports the intestinal microbiotaand as a result, it protects the heart. Products such as oats, rye, brown rice, buckwheat, quinoa and amaranth also contain B vitamins, magnesium and iron, which translates into better cognitive performance and a reduced sense of fatigue during the day. Carbohydrates remain the basic fuel for the brain and muscles, so their careless restriction often ends decreased concentration and poorer performance.
The most important thing is what and in what quantity they are consumed. Their impact on health depends on the proportion of protein, unsaturated fats, fiber and portion size. Replacing white flour and refined starch with whole grain products improves the lipid profile and lowers the level of “bad” LDL cholesterolespecially when vegetables, nuts, seeds and legumes regularly appear in the diet. A good starting point are simple changes: wholemeal bread instead of white bread, brown rice and groats instead of refined additives, and including legumes a few times a week. It is worth providing 25-30 g of fiber a day, which helps maintain stable blood sugar levels, supports concentration and provides a long-lasting feeling of satiety.
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Amaranth (amaranth) is a pseudocereal from the Americas, valued for centuries in the kitchens of pre-Columbian peoples and described as the “food of immortality”. In terms of modern dietetics, it is distinguished by its exceptional nutritional density: 100 g of dry grain provides about 371 kcal, 65 g of carbohydrates, 13-14 g of protein, about 7 g of fat and fiberas well as significant amounts of magnesium, calcium and iron. Compared to classic cereals, what attracts attention is a more complete profile of amino acids with a high content of lysine, usually deficient in wheat or rice, which improves the biological value of the protein in the entire meal. The grain naturally does not contain gluten, and the squalene, phytosterols and polyphenols present in it strengthen antioxidant effect.
This composition results in specific health effects, especially important for the functioning of the brain and the circulatory system. Magnesium, folates and B vitamins they participate in nerve conduction and the synthesis of neurotransmitterswhich helps maintain memory and concentration under conditions of long-term cognitive effort. Iron and copper take part in the transport of oxygen and in the energy processes of neurons, and a regular supply of these elements reduces the risk of anemia. Fiber, phytosterols and unsaturated fatty acids remain crucial for the heart and vessels – together they help reduce the LDL fraction and triglycerides and help stabilize blood pressure.
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Amaranth is not a demanding ingredient, but proper preparation determines its taste, structure and digestibility. Before cooking, it is worth rinsing the grain thoroughly in a fine sieve to get rid of the bitterness, and then cook it in a ratio of 1:2.5 (a glass of grain to 2.5 cups of water) for about 20 minutes until it absorbs the liquid. The resulting mass has slightly sticky consistencyresembling fine groats that go well with vegetables, stews, stuffings or soups. As a breakfast version, amaranth can be prepared similarly to oatmeal – with milk or a plant drink, with the addition of fruit, nuts and honey. This combination increases the protein value of the meal and ensures a longer feeling of satiety.
An equally good way to use amaranth is to roast it: heat a dry frying pan well, pour in a small portion of the seeds and wait until they start to crack, creating crunchy particles. The prepared ingredient can be added to salads, vegetable creams, soups or homemade granola. In the form of flour, it works well as an ingredient of baking mixes, replacing 10-30% of regular flour with amaranth gives bread or pancakes a slightly nutty flavor and increases their nutritional value. Cooked grain can also be used in dinner dishes, where it acts as a natural binder for vegetable cutlets, poultry meatballs or vegetable stuffing.
Source: Terazgotuje.pl
