为什么古老的谷物藜麦成为现代的营养发电站

只用了大约7000年，藜麦终于进入了美国的主流.

迟来总比不来好，这是南美洲安第斯地区最早种植的古代全谷物. 它富含蛋白质和碳水化合物，这是人体大量需要的两种基本常量营养素.

在2010年代，藜麦开始从一种时髦的所谓超级食品转变为食品储藏室的主食. 联合国宣布2013年为“国际藜麦年”." According to the U.N., only eight countries were growing quinoa in 1980. By 2015, that number was 95.

藜麦是从非动物来源获取蛋白质的众多途径之一. 金斯顿罗得岛大学营养学副教授玛雅·瓦迪韦洛说. Overall, 人们应该以富含各种水果和蔬菜的饮食模式为目标, with whole grains, nontropical oils and proteins that are mostly plant-based, while avoiding sugary drinks and most ultra-processed foods. 吃藜麦是同时增加植物性蛋白质和全谷物的好方法," she said.

一杯煮熟的藜麦含有39克碳水化合物和8克蛋白质. 碳水化合物是“我们大脑的首选燃料，”Vadiveloo说. Protein, meanwhile, helps you feel fuller longer. 它对增强骨骼和肌肉也很重要.

"As people are shifting toward more plant-based foods, there's a misconception about how much protein people need," Vadiveloo said. Many people think their diets don't have enough, 没有意识到他们不仅可以从肉类或鸡蛋中获得蛋白质，还可以从藜麦等来源获得蛋白质, nuts, seeds and legumes such as beans, peas or lentils.

Individual protein needs vary, so the U.S. 农业部在其网站上提供了一个计算器，帮助人们计算出他们需要多少.

Don't go against the grain

Quinoa, which comes in red, black and white varieties, 是否被归类为假谷物-来自非草类植物的种子，如谷物. 它通常被当作大米，它可以作为poke碗或蛋白质碗的很好的基础. It also can be served as a side dish .

Like rice, quinoa is naturally gluten-free, Vadiveloo said, making it a carb option for people with celiac disease. Carbs, particularly from nutrient-dense sources such as fruits, vegetables and whole grains, 在一个全面的饮食中应该占每日卡路里的45%到65%吗, she said.

作为一种蛋白质，藜麦是人体功能所需的九种必需氨基酸的来源. 但是人们必须从食物中获取它们，因为身体不会产生它们. As a whole grain, 藜麦是几种维生素B的良好来源，在新陈代谢和健康的神经系统中起着关键作用, as well as dietary fiber, which can lower the risk for heart disease, diabetes and obesity.

Vadiveloo说，尽管藜麦很健康，但吃各种粗粮很重要. “吃全谷物有很多好处，藜麦只是其中之一，”她说.

From soups to salads

To make quinoa more flavorful, Vadiveloo建议在低钠肉汤中烹饪，或者加入洋葱或大蒜. 藜麦可以用于各种各样的食谱，从汤和肉卷到沙拉和松饼.

If the soft, somewhat chewy texture of quinoa is a deal-breaker, whole grains like brown rice, buckwheat and oats share many of quinoa's health benefits.

“如果你不喜欢藜麦，还有很多其他的全谷物可以尝试，”Vadiveloo说. “我一直鼓励人们找到他们喜欢的东西，并找到不同的方法来准备它."

Eat It or Leave It? 是美国心脏协会欧洲杯压球的一个系列节目，详细介绍了特定食物和饮料对健康的好处和坏处.