Various cereals are one of the oldest foods that has been in the diet of people for thousands of years. Porridge is useful at any age and with any diet, they differ in the composition of trace elements and their beneficial properties.
We will discuss the most useful cereals.
Properties of cereals in the most healthy cereals
Grains of cereal plants contain many nutrients:
• fast carbohydrates, starch,
• fiber (complex carbohydrates),
• vegetable proteins and amino acids.
• vitamins and minerals (potassium, calcium, magnesium, phosphorus, zinc, as well as thiamine, pyridoxine, riboflavin, nicotinic acid, food enzymes),
Cereals are cooked in every way: they are boiled, ground into flour, added during baking and cooking main dishes. For a full, balanced diet, it is necessary to include as many foods as possible in the diet and alternate the most healthy cereals and various cereals.
The most healthy cereals in our diet
• Buckwheat - Leads in the number of sales in stores, although, in the strict sense, does not belong to the group of cereals and is a herbaceous plant. It has earned its popularity due to its low calorie content - 90 Kcal per 100 grams of product. Therefore, it is often used on diets and for nutrition of patients with diabetes.
Buckwheat contains almost 20% of vegetable protein; therefore, buckwheat porridge is very nutritious and saturates for a long time. In vegetarian cuisine, this cereal is often preferred, as a substitute for animal proteins and a source of "long" carbohydrates.
In India, buckwheat is called "black rice", and in general, the spread of this cereal crop is characteristic of the Asian and East European regions. In Western supermarkets - this is a rarity, sold in departments with national products.
• Rice cereal - is the basis of the diet of 3 billion people on the planet who live in India, China, in the countries of the Pacific coast. By the way, it is customary to use "brown", unpeeled rice, which we perceive as an exotic variety.
In European countries, the most commonly implemented "white", polished or steamed version, which does not have such useful properties. Therefore, it is better to buy rice grains with a minimum level of processing.
Rice groats are widely known for their sorbent properties, so it is used in the treatment of joints and the deposition of salts, in violation of metabolic processes.
• Oat groats - immediately associated with a healthy breakfast and baby food (it should be noted that in beautiful boxes for baby food the same ground oatmeal is sold, only two to three times more expensive). It is made from oats, which are processed in various ways - the degree of grinding depends on this.
Coarser grinding with minimal mechanical processing is the most useful, and it is best to cook whole oat grains, it will take about 30-40 minutes.
"Hercules" or oatmeal is a product that is made from oats by a special technology. Oat grains are cleaned, steamed and flattened to make porridge from oatmeal, it is enough to cook them for 5-7 minutes.
In oatmeal, a high content of plant fiber is insoluble fiber that helps cleanse the intestines and improve digestion. Liquid oatmeal porridge on the water and oatmeal jelly are a great option for people who have gastritis and a predisposition to peptic ulcer. Gluten in oat grains has a softening, enveloping property and normalizes acidity in the stomach.
• Perlovka - A very useful cereal is obtained from barley grains, undeservedly classified as official, army products. Properly cooked barley with butter to taste is not inferior to rice, and surpasses it in some respects - it contains more potassium, phosphorus and other minerals.
Before cooking, barley must be soaked for several hours, then rinsed and, after boiling, simmer for at least an hour or left in a warm oven for 3-4 hours. It goes well with mushrooms, stewed vegetables, suitable for diet food.
• Millet - almost does not undergo mechanical processing, therefore, it contains enough fiber and nutrients. Beneficial substances in the composition of millet cleanse blood vessels, eliminate signs of atherosclerosis and help lower cholesterol.
It should be used carefully with pancreatitis, since the polysacchar contained in millet can weaken the pancreas. For the same reason, it is not recommended for people with diabetes.
• Corn grits - A hearty, healthy product for your table, which has a long assimilation period, and provides energy for several hours.
Contains vitamins A, E, PP, potassium, magnesium and other minerals useful for the cardiovascular system.
• Flaxseed - They have an unconditional healing quality, are used in the treatment of gastritis and ulcers, lower cholesterol, normalize the microflora in the gastrointestinal tract and improve peristalsis.
It is a source of essential amino acids and minerals that contribute to the renewal of tissues in the skin, bones and joints. Even when brewed, flaxseeds do not look particularly appetizing, so they can be added to soups and main dishes.
The best option is to grind a little grains and add to cereals, pastries and other dishes, linseed flour has almost no effect on the taste and texture of the main products.
Additional cereal products
Recently, much attention has been paid to the gluten content in foods. Gluten is a vegetable protein that contains many cereal grains: wheat, rye, oats, barley and others. Gluten is absent in buckwheat, rice, and corn grits; therefore, they are considered more “healthy." However, genetic gluten intolerance is detected in less than 1% of the population. Therefore, it is best to focus on your own preferences in order to cook the most healthy cereals.
Instant cereal products can greatly facilitate the process and save time, but some points to keep in mind. Ready breakfasts (rings, balls), caramelized cereals, granola and instant cereals from bags, which can simply be boiled with boiling water, are extrusion processing products. They allow you to almost immediately use the finished product, however, do not have particularly useful properties.
In the process of extrusion under the influence of pressure and high temperature, the destruction of biologically active and flavoring substances occurs. Therefore, such products are often supplemented with "slices of berries and fruits", chocolate, caramel sugar, citric acid and flavorings.
Another interesting point about semolina - These are crushed grains of refined wheat, very high-calorie groats with almost no fiber. Often found in the diet of hospitals and child care facilities. This tradition dates back to the basics of Soviet dietetics, when weight gain was considered one of the indicators of health and proper nutrition. Therefore, in hospitals and sanatoria gave a lot of bread, pasta and semolina for breakfast - quickly and easily cooked. So, semolina porridge is a very suitable option for a delicious hearty breakfast, but is not suitable for constant use.
So, the most healthy cereals can be prepared from any whole grain cereal, which saturates well and helps to maintain health. Porridge should not be a symbol of dietary or age restrictions, this affordable, healthy dish should always be on the family menu.
