蛋白质含量比鸡蛋高,膳食纤维更优秀!这种食材别错过|国产欧美综合一区二区三区
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在很多健身减肥人士的食谱里,都少不了它——藜麦。但你或许不知道,藜麦叫麦却不是麦,从植物分类来看,藜麦属于苋科,与我们常见的菠菜、甜菜同属一科。而我们日常吃的主食,比如小麦、大米,都属于禾本科。尽管藜麦并不属于谷物,却经常被视作主食来食用。那么,你知道藜麦有多受欢迎吗?
除去营养出众之外,藜麦的遗传多样性丰富,即便是极端恶劣的生长环境,都能适应得很好。而且,藜麦能较好适应全球气候变化,帮助不少缺粮国家解决大问题。
高蛋白
大多数谷物的蛋白质含量为7~12g/100g,藜麦的蛋白质含量高达14.1g/100g,比鸡蛋(13.1g/100g)还要高。并且,藜麦的蛋白质质量更优,比大部分谷物更利于消化吸收。
高膳食纤维
藜麦的膳食纤维含量高,甚至高于燕麦。每100克含有12g~14.4g的不溶性纤维,有利于促进消化、预防便秘,吃下饱腹感很强,有利于控制体重。
低升糖指数
藜麦的升糖指数(GI)很低,只有53,属于主食中的理想食材,由于藜麦的碳水化合物含量比其他主食低,也进一步拉开了与其他主食的差距。
矿物质超高
藜麦的钙含量高达148mg/100g,是牛奶的1.4倍,铁含量高达每13.2mg/100g,是瘦牛肉的5.7倍。
如果一定要说藜麦的缺点,就是高纤维、高蛋白导致吃多了容易出现腹胀情况,建议使用藜麦代替一部分谷物,和其他主食均衡摄入。
(央视三农)
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