The first rule of a healthy person says: “You need to know what you eat.” In general, people have little idea of what substances are contained in food, and they do at best by reading the composition of the product on the package. It contains the minimum information about the nutritional value of the product – the total amount of fats, proteins and carbohydrates without any information about the components of these substances. Almost never reported on the balance of other nutrients, except for advertising purposes. Everyone probably met with products, where on the package a bright font was written about the high content of, say, vitamin C. But this does not mean that it contains only vitamin C. There are other substances in any product – macro- and microelements, vitamins and multivitamins. , even alcohol.
Interesting! Alcohol may be found in the most unexpected products. It is appropriate to recall the kefir, which slightly increases the level of alcohol in the blood and sometimes this causes problems for drivers. A man like nothing alcohol and did not drink, and the sensor of a road patrol worker says the opposite. Although in some countries, the level of alcohol in the blood, the cause of which becomes kefir, let’s say.
Among these substances can be both beneficial and harmful. And there may be elements, useful in small doses, and harmful in large doses. Proteins can contain a number of necessary amino acids, and can go to bezy-myanny-j1 calories, without bringing anything into the body. Carbohydrates may contain useful fiber, but may not contain, but on the packages will be all the same “carbohydrates” – without clarification. The same goes for fats. An excess of iron did not bring any benefit to anyone, but a deficiency leads to a decrease in hemoglobin in the blood, impairing both physical and intellectual disability. Here comes the second rule: “You need to know how much you eat it.” Therefore, it is necessary to keep track of the nutritional value of the most frequently consumed (and ideally, in general, all) foods that fall into the diet.
In the past, we described in detail what substances contain products from amaranth seeds. We continue the cycle with a story about the nutritional value of amaranth leaves – boiled and fresh, and today we will talk about the first.
Amaranth boiled leaves: full composition
Leaves are supposed to boil in boiling water for some time, after which the water was drained. For example, the substances listed below will be contained in the mass that settles at the bottom of the container when the decoction is prepared (but not the infusion). Although if the infusion is poured with boiling water (and not with water brought to a temperature of 70-90 degrees, as in most recipes), the nutritional properties of the leaves will approach the boiled raw materials more than the fresh ones. More to boiled amaranth leaves can be attributed to the leaves, which resulted from the preparation of blanks for soup. Some craftsmen cook amaranth leaves to produce blanks for broth to combine the properties of amaranth and meat – they are harmoniously combined from a dietary and taste point of view. In short, we will discuss the leaves exposed to boiling water, in which there were no other substances, such as salt, pepper, oil, etc.
We will be repelled from the standard amount of the product – 100 g. The daily rate is indicated for an adult, moderately active woman, who is engaged in intellectual work and spends about 2000 calories per day. For active men, the rate is slightly higher, the range for children is very large.
Any leaves – low-calorie food, and amaranth – is no exception. 100 g of boiled leaves of this 666 plant contains only 21 calories (1% of the daily requirement). Of these calories, 16.44 are carbohydrates, 8.44 are proteins and 1.62 calories are fats. 21 calories are contained in about 8 g of the product, and the remaining 91.49 g is water. If we consider the proportion of each energy component, then:
- carbohydrates in cooked leaves amaranth 4.11 g, which is 1% of the daily requirement;
- proteins – 2.11 g, which is 4% of the daily requirement;
- fat – 0.18 g, which is close to 0% of the daily norm, i.e., when preparing a diet, the fats contained in boiled amaranth leaves can be disregarded.
There is another thing to consider, a considerable amount of vitamins and minerals, which are preserved even when exposed to boiling water (which is rare). Squirrels are also quite valuable.
Detailed interpretation of the nutritional value of boiled amaranth leaves
In the carbohydrates contained in this product, there is nothing particularly valuable: they are simply converted into calories, that is, fill a person with energy (1% of the daily dose, as we remember). In drawing up the daily ration they can be neglected. But we must remember that in carbohydrates contained in other foods, there must be dietary fiber (fiber) and various sugars (glucose, sucrose, fructose, lactose, etc.).
Fats in boiled amaranth leaves are healthy: there are both saturated, and monounsaturated, and polyunsaturated. But all of them are so few that they are also not taken into account in the diet. So, saturated only 0.05 g, monounsaturated 0.04 g, and polyunsaturated 0.08 g per 100 g of product. This is not even up to 1% of the daily norm.
Note! If you are counting the nutritional value of 200 g of the product, then polyunsaturated fats should already be taken into account. They will be 0.16 g, and this is 1% of the daily rate of an adult woman.
But all 2.11 g of protein are completely amino acids, both replaceable and irreplaceable (“essential” is not an epithet here, but a quite scientific term). Replaced by virtue of their substitutability daily doses do not have: they can not eat with food in general, because with proper consumption of other substances, they are synthesized in the body themselves. But you can use. Among them are boiled amaranth leaves:
- glutamic acid 0.25 g;
- aspartic acid 0.2 g;
- alanine 0.12 g;
- glycine, 0.11 g;
- proline 0.1 g;
- serine 0.1 g;
- tyrosine 0.07 g;
- cysteine 0.03 g
Much more important are essential amino acids, which cannot be developed in the human body by themselves, but are necessary for the activity of many organs. There are only 9 of them (in some sources it is indicated that 8, but recently they include the ninth – histidine) for an adult and 10 for children. Boiled amaranth leaves contain all 10, and not in the smallest amount. These are the following amino acids:
- Leucine – 0.17 g, which is 5% of the daily dose of an adult woman.
- Valine – 0.12 g, which is 6% of the daily requirement.
- Lysine – 0.11 g, which is 4% of the daily requirement.
- Isoleucine – 0.1 g, which is 7% of the daily requirement.
- Threonine – 0.09 g, which is 6% of the daily requirement.
- Histidine – 0.04 g, which is 4% of the daily requirement.
- Tryptophan – 0.03 g, which is 8% of the daily requirement.
- Methionine is contained in boiled amaranth leaves along with cysteine in an amount of 0.06 g (directly methionine 0.03 g), and this is 4% of the daily norm.
- Phenylalanine is contained together with tyrosine in the amount of 0.18 g (phenylalanine separately 0.11 g), and this is 6% of the daily requirement of this substance.
The tenth amino acid that children need – arginine – is contained in an amount of 0.1 g. It is necessary to calculate what percentage of the daily norm, depending on the age, sex and speed of development of the child.
A complete list of amino acids is the first thing that makes amaranth leaves a valuable product.
Boiled amaranth leaves, despite the heat treatment, retain a number of vitamins, and among them even vitamin C in considerable quantities. So, 200 g of boiled leaves will almost completely satisfy the daily human need for this vitamin. 100 g of product contains:
- 41.1 mg of vitamin C, which is 46% of the daily requirement;
- 139 mcg of vitamin A, which is 15% of the daily requirement;
- 57 mcg of vitamin B9 (folate), which is 14% of the daily requirement;
- 0.18 mg of vitamin B6 (pyridoxine), which is 9% of the daily need for it;
- 0.13 mg of vitamin B2 (riboflavin), which is 7% of the daily requirement;
- 1.01 mg of vitamin PP as a niacin equivalent, which is 5% of the daily requirement;
- 0.56 mg of vitamin PP in the form of niacin, which is 3% of the daily dose of this substance;
- 0.02 mg of vitamin B1 (thiamine), which is 1% of the daily requirement;
- 0.06 mg of vitamin B5 (pantothenic acid), which is also 1% of the daily requirement.
This is the second most valuable component of amaranth leaves. Although everything is individual here: for some, vitamins are more valuable, since these people consume amino acids actively with other products, and vitamins are deficient. In winter, the vitamins in different foods themselves are valued more than in summer.
Recall that the minerals in food are divided into macro-and micronutrients. Macronutrients are minerals that elektronnoe-stroenie-marganca are needed by man in relatively large doses; trace elements – minerals that are contained in the body in microscopic doses, and with a higher content may be toxic (although you need to use them a lot and constantly for a long time). This was discussed at the beginning of the article, when iron was cited as an example. Overabundance of almost any chemical element harms the person, and you need to track their quantity in products so as not to consume too much.
100 g of cooked leaves of amaranth contain such macronutrients:
- potassium in the amount of 641 mg, which is 26% of the daily needs of the body in this substance;
- calcium in the amount of 209 mg, which is 21% of the daily requirement;
- magnesium in the amount of 55 mg is 14% of the daily dose;
- phosphorus – 72 mg, which is 9% of the daily requirement;
- Sodium – 21 mg, which is 2% of the daily requirement.
Trace elements in cooked leaves of amaranth are also five, and they are distributed as follows:
- manganese 43% of the daily human norm or 0.86 mg;
- copper 16% of the daily requirement, or 0.16 mg;
- iron 13% of the daily requirement or 2.26 mg;
- Zinc 7% of the daily dose or 0.88 mg;
- selenium 2% of the daily needs of the body or 0.9 mcg.
Interesting! Manganese is practically in all products of amaranth, almost everyone contains iron and selenium. Therefore, if your menu lacks these substances, then pay attention not only to the leaves of amaranth, but, for example, to amaranth cereals.
Mainly because of the list of vitamins and minerals, as well as the content of all amino acids in amaranth leaves, nutritionists insist that boiled leaves should not be thrown away, but eaten. It’s not tasty? Nothing like this!
How to eat cooked amaranth leaves to make it tasty?
Have you made a decoction per liter of water, and you still have a decent mass of boiled leaves? You shouldn’t squeeze them too much: let some liquid remain, so there will be a feeling of “juiciness”. And so that the “juiciness” was not fresh, add them to the salad, in which there are too many products known for bright taste sensations. For example, it can be a salad with fresh, but with a noticeable sourness tomatoes, nuts and olives. Or maybe you have cheese, which is not spared salt? Or spicy ginger? Amaranth leaves will smooth out a too bright, “spouting” taste, and at the same time a salty or sharp component will not irritate the mucous membranes of the mouth, esophagus and stomach so much. If we recall the anti-inflammatory and immunostimulating action of amaranth, in adding it to irritating dishes, a double meaning emerges.
Moreover, there is no need to throw away amaranth leaves, if a soup blanket was made on their basis. Remove them, leave in a small amount of liquid under the lid, and in the last minutes of cooking put back. In meat soup or in a soup with a spoon of fat sour cream, they will go with a bang. The same applies to amaranth borscht.
And some fans of a healthy lifestyle experimented with boiled amaranth leaves even more surprising, but in summer, not in winter. The leaves were specially crushed in advance, although the recipes did not require grinding into powder, and then the cooked small mass was added … to the ice cream, or rather to the neutral, without additional flavors, but very sweet creamy ice cream. The amaranth in it was practically not felt, but imperceptibly smoothed the sugary sweetness.
Fresh amaranth leaves are often put in sandwiches. But fresh leaves are another story, and we will tell about them next time.
Be healthy and slim – with amaranth!