【麥知識】源自印加的穀物之母~現代新寵的藜麥!

作者|文仁暎

 

藜麥是近來引領世界脈動、紐約的新寵兒,成為美國人首選的日常養生食材。越了解藜麥,越能明白它受到極大重視的價值。

 

含有高蛋白及必需胺基酸

藜麥從古老時代開始,就是祕魯、智利、玻利維亞等地區的高原作物,名稱原意為印加語的「穀物之母」。

藜麥整體的16~20%均為蛋白質,正因為它的高蛋白質含量,使其成為新興養生聖品之一。但蛋白質含量並非關鍵,在蛋白質之外,也同時含有各種必需胺基酸,才是真正值得推崇之處,甚至因此得到「可以完全取代牛奶」的極高評價。

 

主要營養素

不僅擁有大量的排毒必備元素──膳食纖維,還有對健康相當有益的良性脂肪Omega3和Omega9。另外,不含有麩質或鈉,也是藜麥廣受青睞的原因。常為低鹽料理感到苦惱,或對麩質過敏、患有異位性皮膚炎、消化不良者,都能放心食用健康的藜麥。

 

鬆軟好咀嚼的口感

藜麥在所有超級穀物中,風味與咀嚼感最平易近人。藜麥不具有黏稠性,口感也相當鬆軟好咬,兒童或年長者也可容易消化。體積大約為白米的1/4,用法及型態均類似蜀黍。小巧的顆粒易於煮熟,調理方便且活用度高,但清洗時,需要使用較細密的網篩,才能洗淨及瀝乾幾乎所有料理均可搭配使用,特別適合沙拉、義大利麵等西式餐點。粥品及離乳食也相當適合。

 

方便的熟藜麥、炸藜麥

藜麥有黑色、紅色、白色等種類,但僅有顏色上的差異,口味及成分相差不大。市面販售的熟藜麥,事先已將之炒熟,食用更加迅速方便。另一種脆片藜麥則是吃起來像是餅乾的酥脆口感,可以拌入玉米榖片、沙拉、優格。發芽藜麥的價格最高,但營養價值更豐富。

 

藜麥與白米營養比較(每100g)

藜麥 白米 比較
膳食纖維 7g 0.96g 白米的7倍
蛋白質 14g 6.06g 白米的2.3倍
維他命E 2.4mg 0.40mg 白米的6倍
鈣質 47.0mg 14.0mg 白米的3.3倍
卡路里 368kcal 372kcal
其他重要營養素 鐵質4.6mg、鎂197mg
主要效果 活化頭腦、防止老化、強化免疫力

 

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