Pir-li-pim-pim: o efeito de alguns grãos "mágicos"
Autor: Renata Kellen | Publicado: 2012-03-27T13:38:00-07:00

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 <![endif]-->  Quinoa  
  A quinoa pode ser encontrada em forma de grãos, farinha e flocos, além de derivados como barras energéticas. É originária da região dos Andes, um alimento de alto valor nutricional rico em ferro, fósforo, cálcio, vitaminas B1, B2 e B3, além de ser uma alternativa para os celíacos, pois ela não contém glúten.  Os grãos, por exemplo, podem ser incorporados em saladas, bolinhos com legumes ou cozidos da mesma forma que o arroz, podendo substituí-lo. Flocos podem ser consumidos nas preparações do café da manhã, acompanhando frutas, leite e iogurtes. Já as farinhas podem fazer parte das receitas de massas, pães, bolos e tortas.  Dentre os benefícios, estão a prevenção de câncer de mama, osteoporose e problemas cardíacos, além da melhora da imunidade, da aprendizagem e da memória, controle do colesterol, ainda melhora a constipação intestinal entre outros.   A quinoa é interessante para esportistas pelo alto teor de carboidratos e pelos aminoácidos essenciais que são importantes para o sistema imunológico e recomposição de fibras musculares rompidas durante os exercícios. O grão pode ser encontrado em lojas de produtos naturais e alguns supermercados. Também é uma ótima opção para quem faz dieta com o intuito de emagrecer, já que por ser fonte de fibras, prolonga a sensação de saciedade.   
  Alfarroba  
  De tempos para cá tem se falado bastante da tal alfarroba. Os grãos desta leguminosa são transformados em um alimento parecido com o chocolate, porém, ele promete ser mais saudável e menos calórico que este.  De certa maneira, as pessoas podem se enganar quanto ao valor nutritivo deste alimento. A alfarroba sai na frente do cacau por não conter glúten, cafeína e lactose. Já em termos calóricos, os dois produtos não apresentam quase nenhuma diferença. Por exemplo, uma barra de chocolate Alpino contêm 132 calorias, 7,1g de gordura e 2% de fibra, a mesma quantidade de uma barra de alfarroba contêm 116 calorias, 7,7g e 0% de fibra. A textura é a mesma e o gosto parecido.   Na verdade, a farinha e a leguminosa são sim muito nutritivas, mas em forma de chocolate, como é consumida na maioria das vezes, não apresenta grandes diferenças do cacau, isso porque não é a semente ou apenas a farinha de alfarroba que estamos ingerindo.   &nbsp;Embora ofereça muitos benefícios para o organismo, a farinha de alfarroba deve ser consumida com moderação, devido ao seu alto conteúdo de taninos. Apesar de serem benéficos ao coração e às artérias, são substâncias que em excesso podem dificultar e até inibir a absorção de proteínas e alguns minerais essenciais ao nosso organismo.  
  Amaranto  
  O amaranto é conhecido em vários países há muito tempo, porém, aqui no Brasil não faz muito tempo que começamos a escutar falar sobre esse grão altamente nutritivo e que agora já é cultivado no Brasil. Ainda de difícil aquisição, atualmente é comercializado em flocos naturais, semelhante aos flocos de aveia.   O grão possui cerca de 15% de proteínas com alto teor biológico (aquelas com todos os aminoácidos essenciais que o corpo não produz). De acordo com estudos, ela se compara com a proteína do leite, pois é fonte de cálcio biodisponível (de melhor absorção no organismo), o que não acontece com outros tipos de vegetais. Além de ser fonte de fibras, zinco, fósforo e outros nutrientes.  Não contém glúten, sendo uma excelente opção para os celíacos. Quase não tem gosto, o que é muito bom, pois a farinha pode ser usada em várias misturas sem comprometer o sabor das preparações, podendo ser consumido com frutas e iogurte, como ingrediente para preparação de pães, bolos, doces, sopas, vitaminas e ainda pode ser consumido como pipoca.   Muitas pesquisas veem sendo realizadas mostrando o potencial do amaranto na redução dos níveis de colesterol no sangue e melhora da osteoporose. Vários componentes presentes podem atuar neste efeito, como o óleo, a fibra, a proteína e as substâncias antioxidantes.  Uma dica: em relação ao preço e forma de aquisição, esses produtos ainda são difíceis de encontrar e possuem alto custo, portanto, prefira optar por grãos já conhecidos e de fácil aquisição, como feijão, ervilha e soja, por exemplo.