藜麦的营养价值

藜麦的营养价值
越来越多希望通过改变个人饮食习惯来改善和保持健康的人们开始食用藜麦，因為它是一种很好的「功能性食品」（有助於降低各种疾病的危险和/或促进身体健康）。

由於其卓越的营养特性，这一食物对於人类生长发育的不同阶段都是非常有益的。

除了易於消化，它不含胆固醇，而且可以很简单地用来製作全面和均衡的食物。

藜麦还可以用於普通餐和素食，并用来為特定消费群体，如老人、儿童、高体能消耗的运动员、糖尿病患者、乳糜泻(coeliac disease) 和乳糖不耐(intolerance to lactose) 受症患者製作专门食物。

Nutritional value
The consumption of quinoa is becoming increasingly popular among people wanting to improve and maintain their state of health by changing their eating habits, as it is an excellent ‘functional food’ (which helps reduce the risk of various diseases and/or promotes good health). Because of its superior nutritional characteristics this food can be very useful in the different stages of human development and growth. Apart from being easy to digest, it has no cholesterol and is easy to use in the preparation of comprehensive and balanced diets.
Quinoa can also be used in both normal and vegetarian diets, as well as in the preparation of special diets for specific consumer groups such as the elderly, children, high-performance athletes, diabetics, celiacs and people with intolerance to lactose.
蛋白质Proteins
藜麦的独特之处是其高蛋白质含量。

其蛋白质的品质和平衡性优於其他穀物，在12.5％和16.7％之间。

藜麦蛋白质的37％由必需氨基酸(essential amino acids) 构成。

必需氨基酸是人体无法產生的，因此要从膳食中摄取。

如果膳食中缺乏此类氨基酸，坏死组织的细胞得不到修復或新的组织无法再生，导致人体生长和发育受阻。

人体需要的必需氨基酸是：纈氨酸、亮氨酸、苏氨酸、赖氨酸、色氨酸、组氨酸、苯丙氨酸、异亮氨酸、精氨酸和蛋氨酸。

藜麦的氨基酸含量超过其它谷类：谷氨酸、天冬氨酸、异亮氨酸、赖氨酸、苯丙氨酸、酪氨酸和纈氨酸。

谷氨酸(Glutamic acid) 有助於提供大脑所需能量并促进学习、记忆等重要过程以及神经元的可塑性；天冬氨酸(aspartic acid) 可增强肝功能，并在维持心血管系统方面发挥重要作用；酪氨酸(tyrosine) 具有重要的抗压力功能，在减轻抑鬱和焦虑和其他方面起著根本性的作用；藜麦中赖氨酸(lysine) 的含量达到其他穀物的两倍，它能够通过產生抗体来增强机体的免疫功能，促进肠胃功能，配合组织修復，促进脂肪酸的代谢，协助钙的转化和吸收，它甚至（似乎）可与维生素C一道，延缓或阻止癌扩散，而这仅仅是藜麦眾多治疗用途中的几个。

异亮氨酸、亮氨酸和纈氨酸除了其他功能之外，共同参与生產肌肉能量，改善神经肌肉疾病，防止肝功能受损，并维持血糖的平衡。

Proteins
What distinguishes quinoa is its high protein value. The quality and balance of its proteins is superior to that of other cereals, fluctuating between 12.5 and 16.7%. And 37% of quinoa proteins are made up of essential amino acids.
Essential amino acids are those that the human body cannot produce and that must therefore be ingested from the diet. A deficiency of these amino acids in
the diet restricts human development as the cells of dead tissues cannot be repaired or new tissues created, in the case of growth. The essential amino acids for humans are : Valine, Leucine, Threonine, Lysine, Tryptophan, Histidine, Phenylalanine, Isoleucine, Arginine and Methionine.6
The amino acids that quinoa contains in greater quantities than other cereals are: glutamic acid, aspartic acid, isoleucine, lysine, phenylalanine, tyrosine and valine. Glutamic acid is involved in the production of energy for the brain and in key processes such as learning, memorization and neuronal plasticity; aspartic acid enhances liver function and is vital for maintaining the cardiovascular system; tyrosine has an important antistress function and plays a fundamental role in alleviating depression and anxiety, among other functions; lysine, whose content in quinoa is double that in other cereals, enhances the immunity function by helping build antibodies, favours the gastric function, collaborates in tissue repair, participates in the metabolism of fatty acids, helps the transfer and absorption of calcium, and can even, it would seem, delay or block – together with vitamin C – cancer metastasis, to mention only a few of its many therapeutic properties. As for isoleucine, leucine and valine, these participate together in the production of muscular energy, improve neuromuscular disorders, prevent liver damage and help maintain a balance of sugar levels in the blood, among other functions.
脂肪Fats
藜麦脂肪大多是单不饱和脂肪酸和多不饱和脂肪酸，将其纳入食物对身体有益，因為它们对於人类神经和视觉系统结构和功能的形成至关重要。

同时，它们有助於降低血液中总胆固醇和低密度脂蛋白胆固醇（坏胆固醇）的水平，而这裡仅是藜麦脂肪对人体机体消耗欧米加脂肪酸方面多种好处的几个例子。

生藜麦籽粒中脂肪酸ω-3、ω-6和ω-9的含量分别是8.1％、52.3％、23％。

Fats
The majority of quinoa fats are monounsaturates and polyunsaturates which
are beneficial to the body when incorporated into food, as they are fundamental in forming the structure and functionality of the human nervous and visual system. At the same time, their consumption reduces total cholesterol level and cholesterol LDL (bad cholesterol) in the blood, just to mention some of the multiple benefits to the human organism of consuming omega fatty acids. Fatty acid values in a raw quinoa grain are 8.1%, 52.3%, 23% of omega 3, omega 6 and omega 9 respectively.
纤维Fibre
藜麦是一种富含纤维的食物，其构成根据不同类型而有所差异，从2.49到
5.31g/100克干物质不等。

现已证明，膳食纤维能够降低总胆固醇、坏胆固醇和
动脉压，而且它可作為一种抗氧化剂。

抗氧化剂可以防止自由基引起的老化过程
和其他疾病。

Fibre
Quinoa is a food rich in fibre with a composition that varies according to type of grain, ranging from 2.49 to 5.31g/100 gr of dry matter. It has been shown that dietary fibre reduces levels of total cholesterol, LDL cholesterol and arterial pressure, and that it acts as an antioxidant. Antioxidants protect us from free radicals that cause the ageing processes and from other diseases.
无麩质Gluten free
根据《食品法典》(Codex Alimentarius)，藜麦被认為不含麩质，因為它的麩质含量低於20mg/kg，因此有益於那些对麩质过敏的人。

经常食用藜麦可以加快肠绒毛的恢復，其速度远远超过採用简单的无麩质膳食。

Gluten free
Quinoa is considered to be gluten free as it contains less than 20mg/kg according to the Codex Alimentarius, rendering it useful for people allergic to gluten. A regular consumption of quinoa helps celiacs regain normality of the intestinal villi far more quickly than with a simple gluten-free diet.
矿物质Minerals
藜麦实际上包含所有的矿物质，含量高於其他穀物。

它含有磷、钙、铁、钾、镁、锰、锌、鋰和铜。

其铁的含量是小麦的两倍，大米的3倍，并且与豆类的铁含量几乎一样。

它的钙含量比小麦多1.5倍，具有促进骨骼和牙齿结构的功能，以及促进调节神经肌肉的化学和电刺激传递、细胞分泌和血液凝固。

4至9岁儿童及成人的钙推荐摄入量分别為每天600-700毫克和1000-1300毫克（粮农组织/世卫组织，2001年）。

由於体内同时存在锌，所以钙能够被吸收，这使得藜麦成為最佳食物，例如，它可避免钙流失和骨质疏鬆症，其他的食物也含有钙，但其中所含的钙不能被人体吸收。

藜麦的锌含量是小麦的两倍，与大米和玉米相比则差异更大。

Minerals
A quinoa grain contains virtually all minerals at a higher level than cereals. It contains phosphorous, calcium, iron, potassium, magnesium, manganese, zinc, lithium and copper.
Its iron content is twice that of wheat, three times that of rice and almost that of bean.
It has 1.5 times more calcium than wheat. This mineral is responsible for various bone and dental structure functions and also plays a role in regulating the neuromuscular transmission of chemical and electric stimuli, cell secretion and blood coagulation. The recommended calcium intake for children aged 4 to 9 years is 600-700 mg/day and for adults is from 1000 to 1300 mg/day (FAO/WHO, 2001).
Calcium is absorbed by the body due to the concurrent presence of zinc, which makes it highly recommended to, for example, avoid decalcification and osteoporosis, in contrast to other foods that indeed contain calcium but in which the calcium cannot be absorbed by the body. The zinc content of quinoa is twice that of wheat, and the differences are even greater when compared to rice and maize.
维生素Vitamins
藜麦富含维生素B、维生素C和复合维生素E，其维生素B和维生素C的含量高於小麦。

它富含β-胡萝卜素、烟酸（B3）。

它的核黄素（B2）、α-生育酚（维生素E）和胡萝卜素含量大大高於小麦和大米。

Vitamins
Quinoa has a high content of the vitamins of the B, C and E complex, with a vitamin B and C content higher than that of wheat. It is rich in beta-carotene and niacin (B3). It contains substantially more riboflavin (B2), alpha-tocopherol (vitamin E) and carotene than wheat and rice.
资料来源：2013国际藜麦年秘书处
Source: 2013 International Year of Quinoa Secretariat
Iherb藜麦海淘攻略：/s/blog_795dea910101j5n3.html。