Buckwheat with beef and beans rich in vitamins and minerals such as: beta-carotene - 13.8%, vitamin B12 - 12.9%, vitamin PP - 13.9%, silicon - 56.7%, magnesium - 12%, phosphorus - 12%, cobalt - 18.9%, manganese - 17.8%, copper - 16.9%, molybdenum - 12.8%

Benefits of buckwheat with beef and beans

• B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta carotene is equivalent to 1 mcg of vitamin A.
• Vitamin B12 plays important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. Lack of vitamin B12 leads to the development of partial or secondary failure folate, as well as anemia, leukopenia, thrombocytopenia.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disorders normal condition skin, gastrointestinal tract and nervous system.
• Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Cobalt is part of vitamin B12. Activates metabolic enzymes fatty acids and folate metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slow growth, disturbances in reproductive system, increased fragility bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.

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buckwheat with beans rich in vitamins and minerals such as: vitamin A - 22.7%, beta-carotene - 24.5%, vitamin B6 - 20.7%, vitamin PP - 16.5%, potassium - 19.3%, silicon - 162%, magnesium - 19.6%, phosphorus - 29.1%, iron - 19%, cobalt - 72.9%, manganese - 39.1%, copper - 33.2%, molybdenum - 29.7%, selenium - 19.1%, zinc - 12.9%

What are the benefits of buckwheat and beans?

• Vitamin A is responsible for normal development, reproductive function, skin and eye health, maintaining immunity.
• B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta carotene is equivalent to 1 mcg of vitamin A.
• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, the maintenance normal level homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal intestinal tract and nervous system.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the flow of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
• Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, the presence of fetal malformations. Research recent years ability revealed high doses zinc interfere with the absorption of copper and thereby contribute to the development of anemia.

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You can see a complete guide to the most useful products in the appendix.

I suggest one more Lenten dish with buckwheat. This time with green beans with the addition of onions and carrots for beauty, color and taste. You can cook it in two ways - similar to the previously placed pilaf with buckwheat, when dry buckwheat is added to the vegetable frying, and with buckwheat prepared separately. This is the method I am showing now. My beans are frozen.

To prepare buckwheat with green beans, take the ingredients from the list.

First, let the buckwheat cook. It is enough to fill it with water in a ratio of 1:2 and cook over low heat under the lid until all the water is absorbed. It is convenient to use bags of “Simply” cereals.

Peel and dice the carrots and onions.

Remove the ends of the green beans and cut them into 2-3 cm cubes.

Fry onions and carrots in oil.

Add bean pods.

Cook covered for 8 minutes. If the beans are fresh, add a little water.

When the vegetables are almost ready, add boiled buckwheat to them. Stir and lightly simmer together, it’s very tasty when the buckwheat is slightly fried.

It's the second week of Lent. It is impossible to organize a complete and healthy diet during fasting without a variety of cereals. Cereals - crushed or whole grains of cereals, cereals, legumes- the main supplier of plant proteins to our body and complex carbohydrates(different types of cereals contain from 65 to 75% carbohydrates). Why are they useful? different types cereals and are they all present on your table?

Buckwheat

The most healthy buckwheat- fresh green unboiled kernels. It cleanses the intestines and liver, strengthens blood vessels, helps with stomach diseases - heals ulcers, and also removes toxins from the body.

The color of fresh kernels is greenish; it disappears over time, especially if the cereal is stored in the light. It turns brown on the outside and light at the break.

It is believed that the best guide when choosing a product is the GOST mark on the packaging. However, in the case of cereals, this rule does not always work. Many manufacturers prepare cereals according to specifications - and these cereals are in no way inferior, and sometimes even superior to products produced in accordance with GOST. To choose high-quality and fresh cereals, read the label; it must indicate: full name, variety, name and address of the manufacturer; trademark, mass, composition, nutritional value, production date and expiration date.

Rice

Rice is the oldest cereal crops world, one of the most popular components of various national cuisines. Today, almost half of the world's population eats rice.

According to its shape, rice is divided into round grains th, medium grain(for cereals, soups, sushi) and long grain(for side dishes and pilaf). There is also rice polished(this is our usual white rice) And flaky(red, black and brown).

Hulled rice obtained by removing the husk, preserving the bran and germ. This is useful dietary product- unlike polished rice, which loses some of its beneficial properties during processing.

Brown rice can be stored for no more than a year, other varieties are no different either long term suitability. Only one type of rice gets better over the years - aged basmati, which accumulates taste and aroma, like good cognac.

Black and red ri s - the most useful varieties, in terms of the amount of vitamins and microelements they exceed white rice several times. In addition, they contain pigments (black and red, respectively), which strengthen the immune system and preserve youth.

Brown rice(cargo) contains fewer vitamins and microelements than black and red, but in terms of benefits it is ahead of white. You can find white rice in a dark version in the store, such as basmati - it can be either white or brown, depending on the processing.

Kuban white rice- polished, it contains few vitamins and fiber. But it is the champion among rice varieties in terms of the amount of protein and starch, so it is suitable for medicinal, dietary and baby food.

The most popular varieties of rice
Arborio- medium- or short-grain rice comes from Italy, therefore it is used for Italian dishes, such as risotto. It can also be used for milk porridge.
Basmati- long grain Indian rice, delicious and aromatic. When cooked, it does not stick together, it turns out crumbly, so it is excellent for pilaf.
Wild rice- black shiny rice, fluffy and firm, originally from North America. Salads and side dishes are prepared from it. This is the lowest calorie variety, it contains only 83 calories per 100 g. Moreover, it contains large number protein and vitamin B9 - many times more than in brown and white rice.
Jasmine- snow-white long grain rice from Thailand, it is best cooked steamed. Suitable for side dishes.
Krasnodar ri c is well suited for sushi - it is round grain and sticks together when cooked. You can also make porridge and soups from it.
Japan- the most suitable rice for sushi.

Legumes

Legume grains should be the same color, smooth and whole, without damage. There should be no foreign matter or stones. The main criterion for the quality of legumes is flowability: the grains should flow freely. Soaked or stuck together grains indicate improper storage of the product.

The rule also applies to legumes: the fresher, the healthier and tastier. You can store beans for up to 2 years, but it is better not to keep them for so long, but to consume them within six months.

Beans. The darker it is, the more vitamins and microelements it contains. White beans It is easier to digest and assimilate, so people with weak digestion are better off choosing this variety.

Peas. When choosing it, pay attention to the shape, size and color. The peas should be the same size, no more than 3-4 mm in diameter, yellow or green in color, there should be no dark grains.

Soybeans Called "miracle beans", they contain a lot of vegetable protein. This is why vegetarians love soybeans - about 400 different products foods that completely replace animal protein.

Lentils- one of ancient cultures, it has been eaten for centuries in different countries. Among its beneficial properties is the normalization of blood sugar levels.

Red lentils Most often used in Indian dishes. It is smaller than usual, in its raw form it is orange in color, which becomes rich yellow during cooking.

Peas Chickpeas are also called chickpeas. It has a pleasant nutty flavor and is rich in proteins and carbohydrates - like all legumes.

Choose cereals in transparent packaging - this will help you evaluate its color and structure. The more natural the color, the more natural and high-quality the cereal. Semolina should be white or slightly creamy, millet should be rich yellow, not dull, but not of a poisonous hue, oatmeal should be yellowish-gray. The grains in good cereals are uniform, approximately the same size and color.

Other cereals

Semolina brand T (made from durum wheat) is a more dietary product than cereals of the TM (from a mixture of hard and soft varieties) and M (from soft varieties) brands.

Pearl barley made from processed barley. Perlovka is famous dietary properties, it contains a lot of fiber, which removes toxins from the body.

Bulgur, traditional dish Eastern countries - cereals made from durum wheat, prepared in a special way: steamed, dried and crushed. Bulgur is rich in fiber, vitamins, and protein - so it can be safely recommended to adherents of a healthy diet.

Couscous, like bulgur, has been known in the East since ancient times. It is made from fine semolina, soaked in water and rolled in flour. It is better to steam couscous - this is how it is preserved useful substances contained in it.

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There is no buckwheat here, mom will arrive soon, she might bring it, but is there any point if the shelf life is short? I would like not only rice, but also buckwheat (especially since I eat a lot of it now, which means he also gets some from the GM).

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It turns out fluffy rice. We prepare buckwheat, wheat, barley and other solid cereals, as well as pasta, in the same way.