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Video: Porridge: Good Or Bad?
Porridge: good or bad?
Cereals have a high nutritional value, they are used both for preparing porridge and for soups, cutlets, puddings, meatballs, pies, casseroles, special dietary dishes, and baby food.
It is known that the presence of whole grains and cereals in the daily diet significantly improves bowel function, reduces the risk of constipation, restores the structure of the skin, making it smooth, like a baby. Studies have shown that women whose diets include 20-36% of whole grains are much less likely to experience diabetes, hypertension, heart and vascular diseases. Experts say the fiber in these foods can help prevent plaque buildup in your arteries. Eating whole grains daily lowers your risk of heart disease by 21%. This data is based on the analysis of 7 studies of the US Medical Center, which involved more than 285 thousand people.
The range of cereals offered to consumers is quite diverse. Buckwheat is the main cereal crop in Russia.
1. Buckwheat porridge
This is a favorite product of those who have been on a diet at least once. Buckwheat has a lot of nutritional, flavoring and dietary benefits. Its core contains phosphorus and iron, "buckwheat" proteins contain a significant amount of amino acids valuable for the body. Buckwheat is used to produce grain kernels of the first and second grades, that is, these are whole and chopped buckwheat kernels, and they are not divided into grades, that is, these are kernels particles that were chopped during processing.
Buckwheat contains a large amount of iron, it is the leader in protein content. The most valuable vitamin in its composition is rutin, which reduces the fragility of blood capillaries. Another very valuable component of buckwheat is chiroinositol, it lowers blood sugar, thus making buckwheat an irreplaceable product for diabetics. In order for the buckwheat porridge to turn out delicious, we advise you to dry the cereals in a dry frying pan before cooking, and only then cook.
Like other grains, oatmeal contains complex carbohydrates that provide our body with energy. Oatmeal contains all the necessary vitamins, minerals, and amino acids. Oatmeal contains two substances that need to be discussed separately. The first substance - beta-glucan - when dissolved in the intestine, binds and removes "bad" cholesterol, and also stimulates the activity of leukocytes - the basis of the body's immune system.
Another valuable component of oatmeal is gamma-linoleic acid, it is found in very few products, leading to a decrease in the risk of developing inflammatory processes, hormonal disorders.
There are many recipes for making oatmeal. It is boiled in water or soaked overnight. In both cases, it is useful. It is also worth mentioning another feature of this porridge: no matter how deeply it is processed, many useful substances still remain in it.
The most useful cereal in terms of weight loss is brown rice. Due to its incomplete grinding during preparation, it retains the shell, where the B vitamins and vitamin PP remain. Wild black rice is becoming popular, here it is important to note that this is not really rice, but the seeds of marsh grass. Wild rice is considered an excellent source of folate. Milk porridge is most often made from rice; you can try rice pudding, rice soup, rice with pumpkin and other vegetables or even dried fruits. Experiment!
Semolina cannot be called particularly useful, since it contains very little protein, vitamins, minerals and a lot of starch. But in general, for a variety of breakfasts and meals, you should not completely exclude it from your diet. The semolina can be eaten hot or cold, like pudding.
Especially for our readers, we have compiled a rating of cereals based on their glycemic index. The lower it is, the less porridge contributes to the development of obesity, as well as diabetes.
Low GI (up to 55):
buckwheat - 54,
- oatmeal - 54,
- long grain rice - 41-55.
Average GI (56-69):
brown rice - 50-66,
- plain rice porridge - 55-69 (sometimes up to 80),
- basmati rice - 57,
- instant oatmeal - 65.
High GI (over 70):
semolina - 81.
These were the most common cereals in our diet. Do not forget also about barley, corn, pearl barley, millet porridge. Their benefits for weight loss, and just normal life are also great.
Starting a new day with cereals is a good idea. Cooked porridge, had breakfast, supplemented breakfast with something tasty - beauty! See for yourself that porridge is good for your figure and health in general.
Author: Zhanna Sh. (Specially for Calorizator.ru)
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