Chufa is a small tubercle, very similar to chickpeas, sweet taste, which has advantages for its nutritional composition, rich in fiber, antioxidants and minerals, such as zinc, potassium and calcium and gluten-free.
This food can be consumed raw or cooked, as a snack or in the preparation of different dishes, and yogurt can be added to salads, for example.
Because of its composition, chufa is a food that has the following advantages:
It contributes to the proper functioning of the intestine and helps prevent degradation, thanks to its rich composition of insoluble fibers;
Prevents premature aging due to the presence of antioxidants;
Contribution to cancer prevention, also for the presence of antioxidants;
It helps reduce blood sugar, due to the high fiber content, which helps absorb sugar in the slowly produced intestine. In addition, chufa contains an amino acid arginine, which helps to increase insulin production in the body, helping to control the blood. sugar levels;
It prevents cardiovascular disease, due to the presence of monounsaturated fats, which causes the reduction of bad cholesterol (LDL), and contributes to the increase of good cholesterol (HDL). In addition, the presence of arginine in the chufa, leading to an increase in nitric acid, which is a substance that causes vasodilation and lowers blood pressure, which is a risk factor associated with cardiovascular disease.
In addition to chufa, it is important that your consumption is included in a balanced diet and associated with a healthy lifestyle, with regular physical activity.
The following table shows the nutritional value of 100 g of chufa
components
Cantitude by 100g
Energy
409 kcal
Agua
26. 00g
Protein
6. 13 grams
Lipids
23. 74 g
carbs
42. 50g
Fiber
17. 40 grams
Calcium
69. 54 magnesium
potassium
519. 20 magnesium
magnesium
86. 88 magnesium
Sodium
37. 63 magnesium
Iron
3. 41 magnesium
Zinc
4. 19 magnesium
Phosphorus
232. 22 magnesium
Vitamin e
10 mg
Vitamin C
6 mg
Vitamin B3
1. 8 mg
The chufa can be taken as a snack, added to salads or yogurts. Here are some easy-to-prepare recipes:
ingredients
Preparation method
To prepare the parsley, whisk the chufa, 2 tablespoons of onion, water, salt and vinegar in a liqueur, adding the olive oil well.
In a separate bowl, place the lettuce pieces, the rest of the head and half the sauce, mix everything, add the cut cherry tomatoes in half and the apple slices, mixing with the rest of the parsley, you can add chufa pieces on top.
ingredients
1 yogurt;
1/3 round of chufa;
4 knives;
1 bowl of chia seeds;
1 banana.
Preparation method
To prepare the yogurt, simply chop the fruit and mix all the ingredients. The fruit used for yogurt may vary depending on the person’s taste.