What porridge is the most useful: rating of 7 valuable cereals

The content of the article

1 Rating of valuable cereals. What varieties are
2 The most harmful cereals. List
3 Rules for making healthy cereals

Why? They relate to the oldest foods in the human diet. It is known that 17 thousand years ago, ancient civilizations ate barley, on which the diet of the Greeks and Romans was built. 12 thousand years ago, oats appeared in the diet of the inhabitants of Russia, which formed the basis of the diet of peasants. And even earlier, the population of the southern regions of Russia ate millet - a rich source of nutrients.

Porridge gave strength and energy to the poorest segments of the population, provided a well-fed and affordable diet. Cereals were used in different ways: they were ground into flour for baking bread and flat cakes, and boiled in the form of liquid jelly and crumbly side dishes. Well-off people did not refuse them, they cooked more skillfully, they ate with meat.

Today, much more types of cereals are available to us than in medieval Russia. But giving up centuries of experience is not worth it. After all, their most valuable varieties belong to the most ancient. Why is porridge called porridge and how is porridge different from other porridge?

Rating of valuable cereals. What varieties are

So what is the most healthy porridge? Is there a table of cereals by utility? Nutritionists call 7 valuable foods that are important to include in the diet. And not only people with health problems and disruption of the digestive tract. To nutrition was balanced, complete, you must regularly eat cereals. Here is their name and photo:

Buckwheat

Buckwheat is considered the best porridge. She is considered the leader in nutritional value with a minimum of calories. Dozens of diets are based on the use of buckwheat group. It is used in vegetarian nutrition as a substitute for animal protein, because in its composition the volume of vegetable protein reaches 18%. She is hypoallergenic.The product is rich in iron, magnesium. These trace elements are important for the hematopoietic system, the work of the heart.

Buckwheat should be the basis of nutrition for people with diabetes. It has a minimum glycemic index, does not increase the level of sugar during assimilation by the body, respectively, does not cause its sudden jumps. There are cases when eating buckwheat and following a strict diet precluded the need for insulin.

Buckwheat does not belong to cereal crops, like most well-known cereals, but to herbaceous plants. Her closest "relative" is sorrel, so the calorie content of the product is minimal, up to 90 Kcal per 100 grams of product. She comes from India, where she is called "black rice."

Oatmeal

What a porridge like oatmeal. Oat groats are made from oats, which are subjected to various types of processing. For this porridge, the beneficial properties are determined by the intensity of the grinding. The coarser it is, the more useful the product. Therefore, it is recommended to include in the healthy diet not oatmeal, quick to prepare, but oatmeal. The degree of its mechanical processing is minimal.

Groats are rich in trace elements and vitamins. But its main value in another is the abundance of fiber. Grains are composed of insoluble fibers that act in the intestine like a brush. They cleanse toxins, simultaneously removing cholesterol, toxic substances. But only a product prepared on water has such healing qualities.

Also, oatmeal is necessary for people with a violation of the digestive tract.With gastritis and peptic ulcer, it reduces the severity of attacks, as it envelops the walls of the stomach with a film of gluten.

Perlovka

This cereal is a product of grinding barley grains, which formed the basis of the diet of ancient people. It is known that only Roman gladiators used it as food, since protein-rich cereal quickly replenished strength. The famous reformer Tsar Peter I loved pearl barley, but in Russia the culture of its use was lost a long time ago, replaced by wheat.

Today, barley is perceived as a state-owned, army, and budgetary porridge. Moreover, it has a lot of useful properties. It contains protein, rich in potassium, phosphorus. There is fiber in it, which is important for the proper functioning of the intestine. The problem of modern pearl barley is that it has forgotten how to cook it. Because of this, the ancient cereal, which was consumed on all continents, was in the margins of cooking.

Barley should always be soaked before boiling. It is necessary to fill it with water for 12 hours, then rinse and boil. On an open fire, you only need to bring the cereal to a boil, after that, rearrange the pan in a water bath and simmer for 6 hours under the lid.

Millet

Another ancient cereal millet should be present in a healthy diet. Millet is a product of its minimal processing, so a large amount of valuable fiber is stored in it. For this porridge, the beneficial properties are intensive bowel cleansing, the ability to remove toxins, metal salts. Croup stimulates the purification of blood vessels, reduces the likelihood of developing atherosclerosis.

The product is rich in carbohydrates, due to which it provides a long-lasting feeling of satiety. Not suitable for nutrition with pancreatitis, as those present in the polysaccharide cannot be completely processed by a weakened pancreas. For the same reason, millet should not be consumed by people with diabetes.

Corn

Despite the fact that for our table this product is unusual, unusual, it is necessary to use it. Corn has a unique property. She is very satisfying, so eating a lot of it will not work. The body’s assimilation period is long, its carbohydrates are broken down for more than 4 hours, providing a gradual flow of energy.

It contains vitamins A, E, PP, a large amount of potassium and magnesium. These trace elements are valuable for the work of the heart. It lowers cholesterol and effectively cleanses the intestines, similar to oatmeal.

Rice

The product is included in the diet of a billion people on the planet. The value of rice cereal is well known in China, India and other countries of East Asia, where it is an essential component of the diet. In our country, rice is perceived differently, and not because we do not know how to cook it. The fact is that we use completely different varieties of it - white, peeled, whose value is minimal in comparison with “classic” rice - brown, unpolished.

The latter is highly effective in cleansing the body of toxins. And there are extremely few calories in it. Our varieties of cereals are less productive in this regard, they contain more easily accessible carbohydrates. However, they are also necessary for the health of the body, since rice has sorbent qualities, envelops the intestinal wall, and normalizes digestion.

Linen

The benefits of this cereal are not widely known; it’s not customary to cook linseed porridge. But to get to know her as a terrific source of essential amino acids is necessary. It supplies the body with the most valuable substances that are part of the structure of the skin, bones, and joints. Flax is the source of youth.

Also, cereals contain vitamins and minerals. The leader among the latter is potassium, which is 7 times more than in the well-known record holder for this component - banana. Flax porridge has a similar effect on the digestive tract with oatmeal and rice: it envelops the mucous membranes with a film, improves digestion.

The most harmful cereals. List

It is customary to give porridges exclusively useful properties.However, there are potential “pests” among them. Nutritionists consider porridge with a high glycemic index, as well as those in which there is practically no fiber, as such. They bring the body "empty calories." There are several champions here.

Semolina. What cereal is semolina made from? It is a product of the finest grinding of wheat, therefore, in a small amount contains vegetable protein and vitamins. However, the main share of its composition (70%) is formed by starch, which can not be consumed by overweight people or those who seek to reduce it. The benefits of cereal in the morning from semolina are exaggerated for babies. The cereal contains a complex mucopolysaccharide, which the child’s body cannot break down. It also reduces the intensity of movement of the intestinal villi, inhibiting digestive activity.
White rice. Nutritionists call it an empty source of calories. There are really a lot of them in white rice, 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 called finely ground flakes, which are boiled in 5 minutes, or those that can simply be steamed with boiling water. There is no fiber or other valuable ingredients in such a product. The calorie content of oatmeal from a bag of sugar is equivalent to a piece of cake.

Any cereal can be harmful - both rye and wheat, if its individual intolerance exists. More than 30% of the world's population suffers from gluten intolerance, and in 1% of people this genetic condition provokes the most serious consequences after eating gluten-containing cereals. With regular consumption of cereals with gluten (oatmeal, wheat, semolina, pearl barley), a disease of celiac disease is formed. It manifests itself in persistent digestion with a decrease in the intensity of absorption of nutrients from the intestine.

Gluten is present not only in cereals, but also in products 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 making healthy cereals

In order to get the maximum benefit from the product, it must be correctly selected and prepared. Then the porridge will turn out to be really useful. It is especially useful for children. Here are a few subtleties of proper product preparation.

The less processing the better. Any grain contains the main spectrum of nutrients in the upper shells. Therefore, the less they are lost in production, the more valuable the dish will be. Eat wholemeal oatmeal, unpolished rice and cereals, kernels that only crush: corn, barley (barley).
Rinse cereals. This will save her from dust and will not wash away any useful substances. The need to wash the grain is dictated by basic hygiene.
Eat Fat Free. The advantage of oatmeal, for example, is its ability to bind and excrete cholesterol. However, it is completely lost when you use it with milk, since cereal binds milk fat, and not the one that donkey in your intestines. Other cereals with fiber act similarly. Boil them in water for maximum benefit.
Use healthy and tasty supplements.. A breakfast cup will be much tastier if you add raisins, dried apricots to it, put pieces of apples or nuts, sprinkle flax seeds, sesame seeds, and decorate with fresh berries. Such components do not increase the calorie content of the dish, but make it more tasty, healthy.

Regularly buy and consume valuable cereals, rye, millet. The benefits and harms of cereals are individual and depend on the characteristics of your body. However, the number of useful cereals is large. And among them you will surely find those that will delight you with taste on an everyday table and will not bring unpleasant consequences.