Чуфа: что это такое, для чего она нужна и как ее приготовить

Контент:

• Health benefits of chufa
• Nutritional information
• recipes with chufa
• 1. Salad with chufa
• 2. Йогурт с чуфой и фруктами

Chufa is a small tuber, very similar to chickpeas, with a sweet taste, which has health benefits due to its nutritional composition, rich in fiber, antioxidants and minerals, such as zinc, potassium and calcium, and free from in gluten.

This food can be eaten raw or cooked, as a snack , or in the preparation of various dishes, and can be added to salads and yogurts, for example.

Health benefits of chufa

Due to its composition, chufa is a food that has the following benefits:

• Contributes to the proper functioning of the intestine and helps to prevent constipation, due to its composition rich in insoluble fibers;
• Prevents premature aging , due to the presence of antioxidants;
• Contributes to the prevention of cancer , also due to the presence of antioxidants;
• It helps to reduce blood sugar levels , due to the high fiber content that contributes to the slow absorption of sugar in the intestine. In addition, chufa also contains an amino acid called arginine, which contributes to the body's increased production of insulin, which helps control blood sugar levels;
• Prevents the appearance of cardiovascular diseases , due to the presence of monounsaturated fats that cause the decrease of bad cholesterol (LDL), and contribute to the increase of good cholesterol (HDL). In addition, the presence of arginine in chufa leads to an increase in nitric acid, which is a substance that causes vasodilation, reducing blood pressure, which is a risk factor associated with cardiovascular diseases.

Although chufa has great health benefits, it is important that its consumption is included in a balanced diet and associated with a healthy lifestyle, with the regular practice of physical exercise.

Nutritional information

The following table shows the nutritional value corresponding to 100 g of chufa:

recipes with chufa

Chufa can be eaten as a snack , or added to salads or yogurt. Here are some recipes that can be easily prepared:

1. Salad with chufa

Ingredients

• 150 g of grilled chicken;
• ½ medium apple, thinly sliced;
• 1 grated carrot;
• 1/3 стакана чуфы, запеченной в духовке;
• ½ стакана лука;
• Листья салата;
• помидоры черри;
• 2 столовые ложки воды;
• 4 столовые ложки (десертного) уксуса;
• ½ ложки (десертной) соли;
• ¼ стакана масла.

Режим подготовки

Для приготовления соуса взбить в блендере чуфу, 2 столовые ложки лука, воду, соль и уксус, постепенно добавляя капельку оливкового масла.

В отдельную емкость положите листья салата, оставшуюся часть лука и ½ стакана заправки. Все перемешать, затем добавить разрезанные пополам помидоры черри и ломтики яблок, поливая оставшимся соусом. Можно даже сверху добавить кусочки чуфы.

2. Йогурт с чуфой и фруктами

Ингредиенты

• 1 йогурт;
• 1/3 стакана чуфы;
• 4 ягоды клубники;
• 1 столовая ложка семян чиа;
• 1 банан.

Режим подготовки

To prepare the yogurt, just chop the fruits and mix all the ingredients. The fruit added to the yogurt can vary depending on the person's taste.