Always be in the mood. Porridge rating: healthy and useless cereals
Since childhood, every morning for us always began with porridge. And even now many people eat it for breakfast. Are all porridges really that healthy?
Semolina
During the Soviet era semolina porridge V mandatory it was given for breakfast in kindergartens, hospitals, camps, sanatoriums... It was believed that it was useful for children, as it was a high-calorie and nutritious dish. But in Lately experts doubted its benefits.
The fact is that semolina is made from the inner layer of wheat grain and does not contain coarse fiber. In addition, it contains very few vitamins and minerals, and the ratio of essential amino acids (tryptophan, lysine and methionine) is not completely balanced. In essence, it consists only of pure starch and a small amount of protein. Also, since semolina is rich in simple carbohydrates, it contributes to obesity and is contraindicated for patients diabetes mellitus and those who suffer from various gastrointestinal disorders. Can only be considered harmless semolina made from durum wheat.
Millet porridge
Millet proteins contain few essential amino acids. Thus, they contain half as much lysine as in rice cereals, and three to four times less than in buckwheat. Millet porridge is not harmful, but not very healthy either.
Rice porrige
You often hear about the benefits of rice porridge. But in stores, as a rule, they sell white, polished rice, which contains very few vitamins, useful elements and fiber. There are a few of them even in brown rice, which we eat much less often. Rice cereals are only effective for short-term diets.
Instant oatmeal
Basically oat groats rich in microelements, vitamins and fiber. It perfectly removes waste and toxins, cholesterol from the body, and is useful for problems with the gastrointestinal tract. But many people prefer to eat finely ground flakes in the morning, which are simply poured with boiling water or warm milk. Now there is muesli on sale - cereals mixed with various fruits, dried fruits, berries and nuts. They are very convenient to prepare, but they do not contain any valuable components. But the calorie content of oatmeal with sugar is very high. If you want to get healthier, don't eat cereal instant cooking, but ordinary rolled oats boiled in water. Buckwheat and pearl barley porridges, which contain many vital substances, are also very useful.
Porridge is one of the foundations and pillars of healthy nutrition, a source of beneficial complex carbohydrates, and sometimes proteins. It’s not for nothing that in childhood we were stuffed with this low-fat joy for the gastrointestinal tract and the body as a whole.
1 place. Buckwheat
Buckwheat porridge is the most vitamin-rich. This porridge contains especially a lot of vitamin B1, PP, as well as silicon (almost the daily requirement). Finally, buckwheat porridge contains almost 6 grams of protein per 100 grams, which athletes will especially appreciate.
Calorie content: 163 kcal per 100 g. ready-made crumbly porridge.
2nd place. Oatmeal
Oatmeal is easy to prepare (option: add milk or water and microwave for 3-4 minutes) and legendary thanks to the phrase “Oatmeal, sir.”
Oatmeal is tasty and versatile, it goes great with almost any additives (especially sweet ones). If without additives and on water, then it contains 2.5 grams of protein and 12 grams of carbohydrates. Vitamins are also okay, minerals - especially a lot of manganese (about 30% daily value).
Calorie content: 70 kcal per 100 g of ready-made porridge with water.
3rd place. Pearl barley
Pearl barley porridge - to taste, depending on taste. They also say that it is called “beauty porridge.”
Needless to say, the amount of vitamins and minerals there is “beautiful”: quite a lot of B vitamins: B1, B2, B5, B6, B9, ranging from 4 to 16% of the daily value of potassium, phosphorus, magnesium, iron, zinc, copper, manganese, selenium. Plus 2.3 grams of protein and 28 grams of carbohydrates.
Calorie content: 123 kcal per 100 grams of ready-made porridge with water.
4th place. Pea
Pea is no longer a cereal, unlike the others, but a legume, and it’s just a bomb in terms of useful nutrients and proteins.
The only thing that can take her down from first place is a large number of lovers of its unique taste. Not the least role was played by the Soviet canteen school, which disfigured the taste of a generally healthy product in memory.
So, in pea porridge (now we are talking about dry peas, not ready-made puree) there are as many as 20.5 grams of protein (more than in meat), almost half the daily dose of vitamin B5, almost triple daily dose silicon and almost daily - magnesium, not to mention other nutrients (%% of daily norm in 100 grams):
pea
Calorie content: 97 kcal per 100 g.
5th place. Corn
Corn porridge is low in calories, but contains a lot of silicon, iron, vitamins, and increased content fiber, which is beneficial for the gastrointestinal tract and during excretion unnecessary for the body substances.
Calorie content: 83 kcal per 100 g.
6th place. Rice
Rice porridge with water contains few calories, about zero fat and little protein - about 1.5-2.5 grams per 100 grams, depending on the cooking method and the amount of water in the finished product.
Calorie content: 78 kcal per 100 g
7th place. Millet
Millet porridge with water contains 3 grams of protein per hundred grams, 0.7 grams of fat and 17 grams of carbohydrates. This is another taste torture that many people were subjected to when the USSR found them in kindergartens. Believe me, it can be very tasty (just like peas).
Calorie content: 90 kcal per 100 g.
8th place. Manna
The most stupid and even harmful of all cereals.
To begin with, because of the content of useless starch (semolina consists of 70% of it). If made with water it contains only 80 calories, almost 17 grams of carbohydrates, 2.5 grams of protein.
We quote gastroenterologist Ekaterina Vasilyeva:
“Semolina porridge has one serious offense: it is rich in phytin. Phytin changes the environment in the child’s intestines in such a way that calcium and vitamin D from food are simply not absorbed.
Also, after its use, a deterioration in iron absorption is observed. Finally, semolina “eats” calcium.
The mechanism is as follows: phytin contains phosphorus, which binds calcium salts and prevents them from entering the blood. The level of calcium salts in a person’s blood should be constant - approximately 10 mg per 100 ml of blood serum.
As soon as the salts decrease, parathyroid glands“they are ‘removed’ from the bones and sent into the blood.”
All this is especially harmful for children.
On the plus side for certain circumstances: semolina porridge is low in fiber, and it is recommended in postoperative period and when exhausted.
At chronic failure kidneys, for example, dishes prepared from protein-free cereals are recommended - in this case, semolina is irreplaceable.
Calorie content: 80 kcal per 100 g.
What cereals do you eat regularly?
Do you know that not all cereals are equally healthy? It turns out that it can even be harmful! Look at which cereals you should buy and consume, and which ones you should avoid!
Eat right and!
So, which one is the most healthy porridge? call 7 valuable products, which are important to include in the diet. And not only for people with health problems and disorders of the gastrointestinal tract. To ensure a balanced, complete diet, you need to regularly eat cereals.
Buckwheat
Considered a leader in nutritional value with minimum content calories. Dozens of diets are based on the consumption of buckwheat. It is used in vegetarian diets as a substitute for animal protein, because its composition contains vegetable protein up to 18%. The product is rich in iron and magnesium. These microelements are important for the hematopoietic system and heart function.
Buckwheat should form the basis of nutrition for people suffering from diabetes. She has minimal glycemic index, does not increase sugar levels when absorbed by the body, and therefore does not cause it sharp jumps. There are cases when eating buckwheat and following a strict diet eliminated the need for insulin.
Buckwheat does not belong to cereal crops, like most famous cereals, and to herbaceous plants. Its closest “relative” is sorrel, so the caloric content of the product is minimal, up to 90 Kcal per 100 grams of product. It comes from India, where it is called “black rice”.
Oatmeal
Oatmeal is made from oats that are subjected to different types processing. For this porridge, the beneficial properties are determined by the intensity of grinding. The more rude he is, the healthier product. Therefore, it is recommended to include in a healthy diet not oatmeal, which is quick to prepare, but rolled oats. Its degree machining minimal.
Cereals are rich in microelements and vitamins. But its main value lies elsewhere - the abundance of fiber. Grains consist of insoluble fiber, which act like a “brush” in the intestines. They clean out toxins, simultaneously removing cholesterol and toxic substances. But like this healing qualities only a product prepared in water has.
Oatmeal is also necessary for people with gastrointestinal disorders. When and peptic ulcer it reduces the severity of attacks, as it envelops the walls of the stomach with a film of gluten.
Pearl barley
This cereal is a product of grinding barley grains, which formed the basis of the diet of ancient people. It is known that only it was eaten by ancient Roman gladiators, since rich in protein the cereal quickly replenished my strength. The famous reformer Tsar Peter I loved pearl barley, but in Rus' the culture of its use was lost quite a long time ago, replaced by wheat.
Today pearl barley is perceived as government, army, and budget porridge. At the same time, it has a lot of useful properties. It contains and is rich in potassium and phosphorus. It also contains fiber, which is important for proper operation intestines. The problem with modern barley is that people have forgotten how to cook it. Because of this, the ancient cereal, which was consumed on all continents, found itself on the margins of cooking.
Barley must be soaked before boiling. It is necessary to fill it with water for 12 hours, then rinse and boil. Over an open fire, you just need to bring the cereal to a boil, then move the pan to water bath and simmer covered for 6 hours.
Millet
Another ancient grain, millet, should be present in healthy diet. Millet is a product of its minimal processing, so it retains a large amount of valuable fiber. The beneficial properties of this porridge include intensive cleansing of the intestines, the ability to remove toxins and metal salts. Cereals stimulate the cleansing of blood vessels and reduce the likelihood of developing atherosclerosis.
The product is rich in carbohydrates, which ensures a long-lasting feeling of fullness. Not suitable for nutrition with pancreatitis, since the polysaccharides present in the composition cannot be completely processed by the weakened pancreas. For the same reason, people with diabetes should not consume millet.
Corn
Despite the fact that this product is unusual and unusual for our table, it is necessary to use it. Corn has unique property. It is very filling, so you won’t be able to eat a lot of it. The period of absorption by the body is long, its carbohydrates are broken down over more than 4 hours, providing a gradual supply of energy.
It contains vitamins A, E, PP, a large amount of potassium and magnesium. These microelements are valuable for heart function. It lowers cholesterol and effectively cleanses the intestines, similar to oatmeal.
Rice
The product is included in the diet of the planet's billion people. The value of rice grains is well known in China, India and other countries eastern Asia, where it is the most important component of the diet. We perceive rice differently, and not because we don’t know how to cook it. The fact is that we use completely different varieties of it - white, peeled, the value of which is minimal compared to “classic” rice - brown, unpolished.
The latter has highest efficiency in the matter of cleansing the body of toxins. And it has extremely few calories. Our cereal varieties are less productive in this regard and contain more easily accessible carbohydrates. However, they are also necessary for the health of the body, since rice has sorbent qualities, envelops the intestinal walls, and normalizes digestion.
Linen
The benefits of this cereal are not widely known; it is not customary for us to cook flaxseed porridge. But it is necessary to get to know it as an amazing source of essential amino acids. It supplies the body the most valuable substances included in the structure skin, bones, joints. Flax is the fountain of youth.
The cereal also contains vitamins and microelements. The leader among the latter is potassium, which is 7 times more than in the well-known record holder for this component - banana. Flaxseed porridge has a similar effect on the gastrointestinal tract as oatmeal and rice: it envelops the mucous membranes with a film and improves digestion.
The most harmful cereals
It is customary to endow porridge with exclusively beneficial properties. However, there are also potential “pests” among them. Nutritionists consider these to be cereals with a high glycemic index, as well as those that have virtually no fiber. They bring “empty calories” to the body. There are several record holders here.
- Semolina . It is a product of finely ground wheat, so it contains vegetable protein and vitamins in a small volume. However, the main share of its composition (70%) is formed by starch, which should not be consumed by people with overweight or those who seek to reduce it. The benefits of semolina porridge in the morning are also exaggerated for children. The cereal contains a complex mucopolysaccharide, which children's body cannot split. It also reduces the intensity of movement of intestinal villi, inhibiting digestive activity.
- White rice . Nutritionists call it an empty source of calories. White rice actually contains a lot of them, but there are practically no vitamins and minerals. Brown, wild and red varieties of this cereal are of high value.
- Instant oatmeal. Surprisingly, oatmeal can also be harmful. This is the name for finely ground flakes that boil in 5 minutes, or those that can simply be steamed with boiling water. This product contains neither fiber nor other valuable components. The calorie content of oatmeal from a bag of sugar is equivalent to a piece of cake.
Any cereal can be harmful if there is an individual intolerance to it. More than 30% of the world's population suffers from gluten intolerance, and in 1% of people this genetic condition provokes severe consequences after eating gluten-containing cereals. With regular consumption of cereals with gluten (oatmeal, wheat, semolina, pearl barley), celiac disease develops. It manifests itself in persistent indigestion with a decrease in the intensity of absorption nutrients from the intestines.
Gluten is present not only in cereals, but also in products made from them. It is found in bread, pasta, sausage and canned food as additives. There is no cereal protein in buckwheat, rice, corn grits, millet.
Rules for preparing healthy porridges
To get the maximum benefit from a product, it must be selected and prepared correctly. Then the porridge will turn out to be truly healthy. Here are a few subtleties proper preparation products.
- The less processing the better.. Any grain contains a basic spectrum useful substances in the upper shells. Therefore, the less of them is lost during production, the more valuable the dish will be. Eat whole-grain oatmeal, unpolished rice, and cereals that only have their kernels crushed: corn, barley (barley).
- Rinse the cereal. This will rid it of dust and will not wash away any useful substances. The need to wash grains is dictated by basic hygiene.
- Eat without fat. The advantage of oatmeal, for example, is its ability to bind and remove cholesterol. However, it is completely lost when consumed with milk, since the cereal binds milk fat, and not the fat that settles in your intestines. Other grains with fiber work similarly. For maximum benefit boil them in water.
- Use healthy and tasty supplements. Porridge for breakfast will become much tastier if you add raisins, dried apricots, add pieces of apples or nuts, add flax grains, sesame seeds, and decorate fresh berries. Such components do not increase the calorie content of the dish, but make it more tasty and healthy.
Regularly consume valuable cereals; their benefits and harms are individual and depend on the characteristics of your body. However, the quantity healthy cereals great. And among them you will definitely find those that will delight you with their taste on the everyday table and will not bring unpleasant consequences.
ABOUT beneficial properties We've been told porridge since childhood. Every morning our mothers tried to feed us this simple breakfast, and they couldn’t come up with anything to ensure that the porridge was eaten completely - they flavored it with butter, and added jam, and sprinkled it with nuts.
Now we repeat to our children: “To be healthy and strong, you need to eat porridge.” Some modern mothers prefer on a quick fix Offer your child a sandwich for breakfast. This is not entirely true; bread and sausage cannot replace a full cereal breakfast.
Not all cereals are equally healthy. According to the Center for Environmental Solutions, the lowest value cereals for healthy eating- This semolina And millet.
In the old days, the basis of children's nutrition was semolina porridge, due to the fact that it was a high-calorie and nutritious dish. However, due to the increasing number of people with overweight body, experts advise to approach the inclusion of semolina in the diet consciously. For example, it is advisable to consume semolina porridge, rich in easily digestible carbohydrates, for those who have impaired digestion processes (after surgery gastrointestinal tract and previous intestinal infections).
Photo from zdraveda.com
Let us remind you that this cereal is made from the inner layer of wheat grain and does not contain coarse fiber. A significant disadvantage of semolina is its very low content of vitamins and minerals. In terms of amino acid composition, semolina proteins are not completely balanced: the ratio of essential amino acids (tryptophan, lysine and methionine) does not correspond to the optimal one (1: 3: 3). Great content simple carbohydrates in the absence of fiber, this porridge is unsuitable for consumption by patients with diabetes and obesity.
Advice. When purchasing, give preference to “T” brand semolina: this is made from durum wheat.
Least valuable protein composition is millet porridge: millet proteins are poor essential amino acids. Thus, in terms of lysine content, they are 2 times poorer than rice cereals, and buckwheat - 3-4 times.
Buckwheat
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Buckwheat porridge is the most useful because... she has high nutritional value. In addition, it does not contain gluten. But she has high content dietary fiber and contains many vitamins and microelements. Buckwheat improves immunity, improves the condition of the pancreas and liver. It is also beneficial for the heart, blood vessels and thyroid gland.
Oatmeal
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The beneficial properties of oatmeal are undeniable. Oatmeal has a high energy value, although it contains gluten. Both buckwheat and oat porridge contain large quantities of dietary fiber, vitamins and microelements. Besides, oatmeal especially useful for residents of megalopolises and cities with bad environment, because it absorbs salt heavy metals and removes them from the body.
Rice porrige
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This porridge does not contain gluten, but is rich in starch. Rice cereal is, first of all, food for the mind. It is a source of B vitamins, contains thiamine (tones the brain), riboflavin (plays an important role in metabolism) and pyridoxine (regulates the functioning of nervous system). Of course, the truly healthy thing is brown rice. Its shell contains about 80% of useful substances. Useful rice porrige for children suffering from intestinal disorders. Therefore, it is not recommended to eat it if you are constipated.
Barley porridge
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Barley, in addition to fiber, which is necessary for normal operation The gastrointestinal tract contains phosphorus, calcium, iodine, vitamins, and it is also the only cereal that contains phytomelatonin - a hormone that is produced at night; we need it for a healthy and good sleep. IN pearl barley porridge a lot of lysine - a substance that helps resist viruses.
The advantage of corn porridge is the large amount of dietary fiber in its composition. In addition, it is able to inhibit the processes of fermentation and putrefaction in the intestines. It contains selenium, which helps slow down the aging process. Corn porridge is healthy, has a unique and very pleasant taste It’s not for nothing that gourmets love this porridge.
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