Healthy cereals are an indispensable source of energy and nutrients. Cereals should be present daily in the diet. Moreover, in choosing a product you need to be guided not only by taste preferences. It is necessary to form a diet based on the state of health.
Buckwheat
In the ranking of healthy cereals, the undeniable leader is buckwheat. With a minimum calorie content, this cereal has maximum nutritional value. That is why buckwheat acts as a substitute for animal protein in a vegetarian diet. Its exceptional benefit is due to the fact that buckwheat is not a cereal, but an herbaceous plant related to sorrel.
Buckwheat has a rich chemical composition. Most of all it contains such substances:
- alimentary fiber;
- vitamins B1, B2, B6, B9;
- silicon;
- magnesium;
- sulfur;
- Vitamin E
- phosphorus;
- iron;
- cobalt;
- vitamin PP;
- potassium;
- manganese;
- copper molybdenum;
- selenium;
- zinc.
The most useful porridge is obtained from buckwheat-kernel. With the regular use of dishes (at least three times a week), you can achieve such positive changes in the body:
- digestion normalization;
- relief of unpleasant symptoms of osteoporosis;
- normalization of the thyroid gland;
- stress resistance increase;
- improving the functional state of hair, nails and skin;
- increased visual acuity;
- excretion of toxins from the body;
- elimination of puffiness;
- strengthening the walls of blood vessels;
- increase immunity;
- lowering the indicator of "bad" cholesterol;
- radiation protection.
The use of buckwheat porridge should be limited or completely eliminated if there are such contraindications:
- diabetes;
- bowel obstruction;
- hepatitis;
- peptic ulcer;
- renal failure;
- high blood pressure;
- acute colitis;
- menopause;
- phlebeurysm;
- increased blood coagulation.
How to make healthy buckwheat
Which porridge is the most healthy, everyone determines for himself. But it would never occur to anyone to argue that the most delicious and aromatic is buckwheat. If you want to extract the maximum benefit and gastronomic pleasure from cereals, prepare porridge according to this recipe:
- Throw peeled and washed cereals (one glass) onto a sieve so that the water is completely glass.
- Place the buckwheat in a dry frying pan and dry over low heat for several minutes.
- Boil two glasses of water and send the cereal into the bubbling liquid.
- After the water boils again, you can add a little salt.
- Warm the porridge under a closed lid for another quarter of an hour.
- Wrap the finished porridge with a blanket and leave for an hour without opening the lid.
Oatmeal
Among healthy cereals for breakfast, oatmeal takes the first place in popularity. Moreover, the coarser the grinding, the more valuable the product for the body. Hercules, which undergoes minimal mechanical processing, best fits into the concept of a healthy diet. The best way to cook is on the water.
Oatmeal contains a lot of useful stuff. Most of all such substances in it:
- alimentary fiber;
- vitamins B1, B2, B6, B9;
- Vitamin E
- magnesium;
- sulfur;
- vitamin H;
- cobalt;
- manganese;
- vitamin PP;
- potassium;
- calcium;
- phosphorus;
- iron;
- copper;
- zinc;
- omega-6.
Starting a morning with a plate of viscous cereal is the first step towards a healthy lifestyle.
Here's what oatmeal is good for:
- normalizes digestion and intestinal motility;
- accelerates metabolism and, as a result, helps to reduce body weight;
- promotes muscle growth;
- accelerates hair growth;
- dilutes blood;
- lowers body temperature;
- makes the walls of blood vessels elastic;
- increases physical stamina and mental activity;
- normalizes the reproductive system.
With all the positive characteristics of oatmeal, there are some contraindications to its use:
- Kidney disease. In this case, a protein-free diet is shown, in which oatmeal does not fit.
- Osteoporosis. Oatmeal makes it difficult for the body to absorb calcium.
- Gluten intolerance. Regular consumption of porridge can lead to unpleasant consequences in the form of chronic intestinal inflammation.
How to Make Healthy Oatmeal
If you want to switch to a healthy diet, keep in mind that instant oatmeal will not work. Flakes have already undergone partial heat treatment and have lost the lion's share of useful properties. But the traditional oatmeal porridge is prepared like this:
- 50 g of oatmeal pour a glass of water.
- Heat over low heat.
- Once the liquid begins to boil, add a handful of your favorite berries or nuts.
- Turn off the burner, cover the pan with a lid and leave it overnight.
Perlovka
Barley is obtained by grinding barley grains. Useful porridge from this cereal was included in the diet of people back in Ancient Rome. She was especially appreciated by the gladiators and leaned on this product before the battles. The secret lies in the rich chemical composition, which includes such useful substances:
- vitamins B1, B2, B6, B9;
- iron;
- magnesium;
- vitamin PP;
- calcium;
- lysine.
Before the mass distribution of wheat, it was believed that the most useful porridge is pearl barley. Here's how it acts on the body:
- removes toxins and neutralizes free radicals;
- strengthens the body's protective barriers;
- stimulates the production of collagen, which helps maintain youthful skin;
- stimulates the regeneration of damaged tissues;
- increases visual acuity;
- prevents the formation of body fat;
- suppresses inflammatory processes in the body;
- cleanses blood vessels.
There are two main contraindications to the use of pearl barley - protein intolerance and intestinal obstruction.
How to make healthy barley
Barley is usually added to soups or used as a side dish. And from it you can cook a healthy porridge in milk. This is done as follows:
- Pour a glass of cereal with a liter of water and leave overnight.
- Drain and pour the cereal with two liters of warm milk.
- Boil and cook for five minutes.
- Move to a water bath and cook for six hours.
Millet
People have known about the usefulness of millet porridge since time immemorial. Due to the fact that the raw material is subjected to minimal processing in the production of cereals, it is possible to preserve many useful substances, namely:
- alimentary fiber;
- vitamins B1, B2, B6, B9;
- magnesium;
- sulfur;
- vitamin PP;
- potassium;
- phosphorus;
- iron;
- cobalt;
- manganese;
- copper;
- molybdenum;
- omega-6.
Millet is one of the most healthy cereals. It has such a beneficial effect on the body:
- helps to cope with depressive conditions;
- improves the functional state of the skin and hair;
- strengthens bones and tooth enamel;
- normalizes the work of the heart;
- improves blood quality;
- stimulates appetite;
- increases physical stamina;
- suppresses inflammatory processes;
- slows down the aging process.
Nevertheless, do not forget about contraindications. It is not recommended to lean on millet for people suffering from such problems:
- tendency to constipation;
- low acidity;
- pancreatic disease;
- violation of the thyroid gland;
- potency disorders.
Rice
Studying the useful properties of cereals, one can not help but mention rice. This culture is especially appreciated in Asian countries. It is believed that the secret of longevity of the Chinese and Japanese lies in the daily use of rice. Brown ground grits are especially appreciated. Here are some useful substances rich in rice:
- alimentary fiber;
- vitamins B1, B2, B4, B5, B6, B9;
- potassium;
- silicon;
- Vitamin E
- phosphorus;
- chlorine;
- vitamin H;
- copper;
- molybdenum;
- vitamin PP;
- magnesium;
- sulfur;
- iron;
- cobalt;
- manganese;
- selenium;
- chromium;
- zinc.
Rice is not in vain called the food of the gods. It is not only a sophisticated neutral taste, but also the amazing beneficial properties of the product:
- strengthens the heart muscle;
- removes excess salt from the body;
- accelerates metabolism and promotes weight loss;
- heals the kidneys;
- improves digestion;
- cleanses the body of toxins;
- fights skin diseases.
The main contraindication for eating rice is irregular stools. Grains contain substances that inhibit intestinal motility. Therefore, the problem may worsen.
How to make healthy rice porridge
Thanks to its neutral taste, rice porridge goes well with meat, fish, and sweet foods. The main thing is to properly cook the grits. Here's how to do it better:
- Sort the cereal (one glass), pour it into a fine sieve and keep under a stream of warm water until it becomes transparent.
- Pour two glasses of water into the pan and add a pinch of salt.
- To prevent grains from sticking during cooking, add a spoonful of vegetable oil.
- Pour the cereal into the water and set the workpiece on fire.
- When the water boils, reduce the heat to a minimum and cover the pan with a lid.
- After 15-20 minutes, when the water evaporates, quickly rinse the groats under a stream of cold water.
Corn
Corn grits are not the most common product. Nevertheless, she simply must be present in the diet. This product is an indispensable source of complex carbohydrates that break down for more than four hours. But this is not all that corn porridge is useful for. Here are the substances it is rich in:
- alimentary fiber;
- vitamin B1;
- vitamin B6;
- magnesium;
- sulfur;
- vitamin H;
- manganese;
- copper;
- vitamin PP;
- potassium;
- phosphorus;
- iron;
- cobalt;
- molybdenum;
- chromium.
If there is corn porridge at least a couple of times a week, it will have such a positive effect on the body:
- cleanses the body of toxins and heavy metals;
- eliminates putrefactive processes in the intestine;
- normalizes digestion;
- slows down the aging of the body;
- suppresses pathogens of infections;
- strengthens the walls of blood vessels;
- prevents the formation of blood clots;
- increases efficiency.
Harm from corn porridge is possible only with uncontrolled consumption. It is also not recommended to lean on this product for people suffering from peptic ulcer.
How to make healthy corn porridge
If corn porridge seems to be tasteless to you, it means that until today you cooked it incorrectly. Try to implement this recipe:
- Boil half a liter of water. You can add a pinch of salt.
- Add the cereal and wait for it to boil again.
- Now you need to reduce the heat to a minimum and continue cooking for a quarter of an hour.
- Add dried fruits. For example, raisins and dried apricots. Proportions choose at your discretion.
- Cover the pan and let it stand for at least 30 minutes.
Manka
Probably, each child was forced to eat semolina by the battle. But an adult gradually comes to a conscious diet, and viscous porridge does not seem like something terrible anymore. Wheat grain processing product contains such a set of nutrients:
- vitamins B1, B6, B9;
- silicon;
- sulfur;
- Vitamin E
- cobalt;
- manganese;
- vitamin PP;
- potassium;
- phosphorus;
- iron;
- copper;
- molybdenum.
Initially, semolina was used as flour, and then it received the glory of the food of the rich. Today it is a common component of diet food. Here's what semolina porridge is good for:
- nourishes the body with energy for productive physical and mental work;
- improves the functional condition of the skin;
- stabilizes the nervous system;
- stimulates the production of its own collagen, which provides skin elasticity;
- strengthens bones and tooth enamel;
- stimulates the reproductive system;
- stimulates carbohydrate and lipid metabolism.
Semolina can not be called an exclusively useful product. Adults are not recommended to eat it more than twice a week. And for children under three years old, it is not at all necessary to give this porridge. And that's why:
- high gluten content can cause severe allergies;
- with the abuse of semolina, the intestinal walls become thinner, which leads to difficulty in the assimilation of beneficial substances;
- phytin makes it difficult to assimilate protein and calcium, which can cause a decreased tone of the body;
- with frequent use of semolina, digestive problems and stool disorders are possible.
How to make healthy semolina porridge
The main difficulty in making semolina porridge is that there are no lumps in the finished dish. To make the texture of the dish perfect, use this recipe:
- Pour a glass of water into the pan and start heating. Bubbles should appear on the surface, but the liquid should not boil.
- Slowly pour a tablespoon of water with a slide of semolina into the water. Be sure to stir the liquid intensively so that the croup is evenly distributed in it.
- Cook porridge for another five to ten minutes before thickening, constantly stirring.
- Cover the finished dish so that it does not crust.
Cooking Tips
In order for the beneficial properties of cereals to be fully revealed, several essential conditions for their preparation must be observed. This is what it is all about:
- Minimize handling. First, try to buy unpolished cereals. Secondly, minimize thermal exposure time. This will help maintain maximum nutrients.
- Take care of hygiene. You do not know the conditions under which cereals were transported, stored and packaged. Therefore, before cooking it must be carefully sorted and washed under a stream of cold water.
- Do not add fat. Both vegetable and butter are a source of cholesterol. And cereals are designed to remove it from the body.
- Cook healthy cereals on the water. Milk is permissible only if your goal is to recover from illness and strengthen immunity. As for the cleansing of the body, the livestock product neutralizes this property of cereals.
- Use healthy supplements. These are fruits, nuts, seeds, honey. There should be no sugar, condensed milk or artificial sweeteners, as well as salt.
Adhering to such simple rules, you can indulge yourself with delicious and nutritious food every day.