Not only low calorie foods Help you stay slim and lose weight. Inclusion in dietary ration Eating all kinds of cereals also helps not only to lose weight, but also to restore and maintain health. What porridges are the healthiest when following a diet?

The benefits of cereal porridges

Since childhood, we know that porridge is a nutritious morning breakfast. A variety of cereals are rich in minerals, whole fiber, and vitamins, which not only nourish cells, but also give energy and vigor. Fiber, in turn, removes harmful cholesterol, toxic compounds, fights fat deposits and eliminates excess fluid.

The most important thing is to diversify your diet not only with one porridge, but with many types of it. useful product nutrition. Cereal porridge goes well with vegetables, lean meats, pieces of fruit and seasonal berries. Cereals can be served in the morning as a separate dish or as a side dish for lunch or in the evening. Housewives manage to prepare low-calorie desserts from some cereals.

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What are the healthiest porridges?

Hercules or oatmeal- a well-known nutritious cereal. Traditionally, the British love it for breakfast. In addition to complex fiber fibers, it is rich in vitamins B, PP, E, as well as minerals - phosphorus, calcium, magnesium and zinc.

You shouldn't eat too much oatmeal per day if your goal is to lose weight. This is a very high-calorie porridge enriched with fats. In moderation a couple of times a week, oatmeal will only provide useful components, and not extra calories, especially if you cook it in the morning for breakfast.

Buckwheat very popular in dietary nutrition. There are even separate ones. Even a small plate boiled buckwheat nourishes the body with magnesium and phosphorus, vitamins gr. B, PP, as well as iron, which increases hemoglobin.

After it, the feeling of fullness lasts for a very long time, so a person does not overeat during the day. Buckwheat provides energy, which is important during a strict diet and exercise. It does not contain chemicals, stimulants or dyes. Buckwheat porridge is the key to a slim figure.

Quinoa grains a valuable source of vegetable protein, contains about twenty types of amino acids. Gluten free, suitable for dietary nutrition. Dishes made from this cereal are quickly digested and easily absorbed. a separate article has been written.

Spelled cereal contains fiber, which stimulates intestinal function, normalizes sugar levels in the body and improves immunity. Great for mono diets designed for 3, 5 or 7 days. It saturates the body for a long time due to the slow absorption of carbohydrate components, which is useful for those losing weight. - a forgotten agricultural crop is regaining popularity.

Table: Cheat sheet for housewives.

Barley groats– nutritious and rich in vitamin a dish that can be safely included in diet menu. Yachka will not add a centimeter to your waist or hips if consumed in moderation and without adding oil. Barley porridge nutritionists recommend cooking in the morning, as it satisfies for a long time, keeping a person from overeating. The egg is rich in vitamins B, PP, D, E, as well as manganese and potassium for normal operation heart muscle, calcium and phosphorus to strengthen bones. It does not increase sugar levels, so it is indicated for diabetics.

Wheat cereal– the lowest calorie among all cereals, therefore it should be present in the diet of everyone who wants to restore their slimness. It regulates fat metabolism, reduces cholesterol, normalizes digestion and blood circulation, saturates cells useful minerals and essential vitamins. Weekly use wheat cereal improves nail plate, skin, hair structure. Fiber from wheat cereal removes toxins, stops aging, and improves immunity.

Millet cereal its composition is similar to wheat. It also contains phosphorus, magnesium, vitamins, B, PP, sulfur, and potassium. Bright yellow porridge contains the most beneficial properties. She contributes fast weight loss, if served in the morning for breakfast with milk.

Corn grits inhibits putrefactive processes in the gastrointestinal tract and helps normalize digestion. In countries where they love her, the number of cardiovascular pathologies. This is a low-calorie porridge, since corn proteins are difficult to digest, which also wastes energy. The cereal is soaked in plain water in advance, preferably in the evening. For a diet, it is better to boil corn porridge in water and combine it with kefir or low-fat fermented baked milk.

Pearl barley contains a complex of mineral components and valuable vitamins. Barley is rich in the amino acid lysine, which promotes the production of collagen, which is responsible for youth skin. It also helps to “deceive” the stomach, as it swells several times when boiled. Like other cereals, pearl barley is combined with vegetables, berries, nuts and unsweetened fruits.

If you follow a strict diet, it is better to change cereals daily, alternating them with lactic acid products - cottage cheese or kefir. To speed up weight loss, it is better to cook porridge in water or low-fat milk, avoiding salt and sugar. Butter It is also better to replace it with flaxseed. It is recommended to season the cereal with a teaspoon of honey or pieces of fruit. Unsweetened berries, nuts or dried fruits in moderation are also suitable.

Cereals make up almost half of our menu. But some of them are very dangerous pleasures for both your figure and your health. Is it true that pearl barley is undesirable for men? semolina porridge causes rickets in infants? Is oatmeal healthy for breakfast?

The common disadvantage of all cereals is great content starch, which is converted into sweet glucose in the digestive system. To divide all products depending on how they increase sugar, doctors came up with special indicator—GI ( glycemic index). The most harmful product in terms of this indicator is glucose syrup, which has an index of 100.

Everything edible, depending on the GI, is divided into three groups: harmful products the index is above 70 (they should be consumed as rarely as possible), moderate foods have a GI of 56 to 69, and good foods have a GI of less than 55. Even the most the best porridges- oatmeal, buckwheat and long grain rice - are, in fact, on the border between healthy and moderate foods. And this means that you shouldn’t overeat on them.

Benefit. Oatmeal is the record holder among cereals for the content of aluminum, boron, and iron. Contains B vitamins, biotin, fiber. In terms of protein content it is second only to millet and buckwheat. With a glycemic index of 55, it is approximately in the middle of the cereal ranking.

Oatmeal contains natural antioxidants that increase the body's resistance to negative impacts environment. Calcium and phosphorus in oats are necessary for development skeletal system person, and large number iron makes oatmeal a healthy food for the prevention of anemia.

Recent studies have shown that oat fiber contains a very important element for reducing bad cholesterol- beta-glucan. Consuming 3 g of soluble oat fiber helps reduce cholesterol levels by 8-23%. Oatmeal is also very good for normal work. gastrointestinal tract.

Harm. Oatmeal contains phytic acid, a substance that delays the absorption of calcium in the intestines. Moreover, phytic acid not only prevents calcium from being absorbed in the body, but also leaches essential microelement from our bones. So if you plan to stick oat diet, you should first consult your doctor.

MILLET

Benefit. A record holder among cereals for the presence of magnesium and B vitamins. Millet is considered one of the least allergenic grain crops. It is very easily absorbed by the body, so it is suitable even for people with sensitive intestines.

In terms of protein content, millet is superior to rice and barley, and in terms of fat content it is second only to oatmeal. The glycemic index, like oatmeal, is average. Millet porridge has a beneficial effect on the body in case of atherosclerosis, diabetes and liver diseases. It is invaluable for people who want to get rid of excess weight, as it prevents the deposition of fats in the body and successfully removes already accumulated fat.

Harm. Millet contains substances that increase gas formation, so it is better for people with intestinal problems to exclude millet from their diet. Millet is also more likely to harbor bugs and butterflies than other grains.

semolina

Benefit. Perhaps the most controversial of cereals. Two-thirds of semolina consists of starch, and its GI is off the charts. It is poor in terms of vitamins and microelements. It has a fairly high protein content, but the gluten protein it contains is harmful for celiac disease, a severe hereditary disease.

Semolina boils quickly, is well absorbed, and contains a minimal amount of fiber (0.2%). Liquid semolina porridges are included in diets prescribed for diseases of the gastrointestinal tract and after operations on the stomach and intestines.

Harm. The ambiguous attitude of nutritionists towards semolina is due to the presence of gliadin and phytin in it. Gliadin is a gluten that can cause intestinal villi to die and slow absorption nutrients. That is why semolina porridge is not suitable as complementary food for small children, and is also not recommended for consumption by children under 3 years of age.

RICE

Benefit. More than three and a half billion people on the planet eat rice every day, despite the fact that it has the lowest protein content of all grains and one of the highest GI. Rice is important source vitamin PP, carotene, vitamin E, which help strengthen the nervous system and have a beneficial effect on the condition of the skin, hair and nails.

It should be noted that the more processed the rice grain, the less vitamins and minerals. Unpolished or brown (brown) rice is considered the most healthy.

Harm. White, or polished, rice contains virtually no minerals and vitamins, especially important vitamins group B. In addition, it has a high glycemic index. Rice inhibits intestinal motility, so people with a tendency to obesity or constipation are not recommended to eat it.

PEARL BARLEY

Benefit. It has the lowest glycemic index among all cereals - 20-30 units. Very rich in amino acids. Contains a lot of lysine, which takes part in the production of collagen, helps slow down the appearance of wrinkles and helps keep the skin smooth and elastic longer.

Pearl barley is rich in complex carbohydrates that break down slowly, giving you a long-lasting feeling of fullness. It contains a lot of potassium, iron and calcium. The set of vitamins in pearl barley can be envied by any other cereal.

Harm. Hazardous properties pearl barley is associated with the gluten content in it, as in semolina. Gluten is especially dangerous for people with genetic intolerance to this protein. According to statistics, certain signs of gluten intolerance are found in every third inhabitant of our planet.

Also pearl barley porridge causes increased gas formation, therefore, people with diseases of the gastrointestinal tract and a tendency to constipation should not abuse it. Due to the content of phytoestrogens, frequent consumption of pearl barley can cause a decrease in libido in men.

CORN

Benefit. It has the highest glycemic index among all cereals, so it overuse can lead to obesity. In terms of protein content it is inferior to all cereals except rice.

Harm. Corn grits, like corn, are contraindicated during periods of exacerbation of stomach ulcers and duodenum, as well as in case of individual intolerance.

BUCKWHEAT

Benefit. The undisputed leader among cereals in protein content. Has a good glycemic index. Recommended for dietary nutrition due to its ability to keep glucose and cholesterol under control.
Buckwheat is one of the healthiest cereals because it contains eighteen essential amino acids, iron, calcium, potassium, phosphorus, copper, iodine, zinc, boron, fluorine, molybdenum, cobalt, as well as vitamins B1, B2, B9, PP, vitamin E .

Buckwheat has a lot folic acid, which stimulates hematopoiesis, increases the body's endurance and resistance to many diseases. In terms of fat content, of all grains, buckwheat is second only to oatmeal and millet.

Harm. It has practically no serious contraindications. The disadvantages include the fact that the iron contained in buckwheat is poorly absorbed by the body.

Cereals - unique product, we have become accustomed to them since childhood and eat them without thinking. As a result, we consume dangerous grains and neglect those that the body really needs. To avoid making such mistakes in the future, take the time to figure out which porridge is healthier and which one you can refuse.

Obviously, there is no ideal porridge and there cannot be. But now stores offer us an incredible variety of grains, legumes and other crops. Everyone can create a set of optimal products for themselves, based on their budget, taste preferences and diet.

Porridge is a necessary dish for any person. It is one of the first to appear in a child’s diet and contributes to proper development and growth. Having a number of useful and medicinal properties, cereals prevent the occurrence of many health problems, disorders in the digestive, excretory and other systems of the body, improve well-being and prolong youth. Which porridge is the healthiest and should be present in the diet, everyone will decide for themselves, based on nutritional value, calories and useful qualities dishes.

Beneficial properties of buckwheat porridge

Buckwheat is complex carbohydrate, which is slowly digested by the body, gives energy, strength, and suppresses hunger well. Buckwheat can solve many problems:

• increases hemoglobin, promotes active formation of blood cells;
• has a beneficial effect on the condition of nails, hair, skin;
• normalizes work digestive system;
• cleanses the body of toxins and waste, promotes their elimination;
• prevents the appearance cardiovascular diseases;
• lowers blood sugar levels;
• struggles with excess weight.

The cereal contains essential amino acids: apple, lemon, oxalic. Is a source of flavonoids, natural antioxidants that stand guard human health, youth and beauty.

Note! Buckwheat porridge it is not necessary to subject it to prolonged heat treatment. You can pour the washed cereal into a thermos, pour two parts of boiling water and leave for 5 hours. The result will be a dish that has preserved maximum quantity valuable substances.

It must be remembered that no matter how useful the porridge may be, the system itself healthy eating should not be neglected. A person’s diet should be complete, varied, covering all the needs of the body.

Such a tasty and healthy rice porridge

Rice is a cereal around which there is still a lot of controversy. Some nutritionists talk about its benefits, others talk about the high starch content and sky-high calorie content of the product.

Beneficial and harmful properties of rice

Cereals have a huge number of species and varieties. Unpeeled rice is considered the most valuable and healthy. The less processing the grain undergoes, the more valuable substances it contains. In dietetics, wild, brown rice is valued. In cooking, polished cereal is most often used, which is valued for its high taste properties.

The benefits of rice over other types of cereals are obvious:

• is a source of energy for the body;
• improves brain activity;
• strengthens stool, helps fight diarrhea;
• does not contain cholesterol, sodium, harmful fats;
• prevents venous and arterial spasms.

Rice porridge is valued for its good cleansing properties. The product is able to absorb toxins, waste and remove them from the body. That is why viscous rice porridge is often prescribed for poisoning.

The calorie content of rice differs little from the energy value of buckwheat and other grains. That is why those losing weight introduce it into their diet. If you decide to use rice in your diet, then you should not take refined rice, as it contains little fiber, so it is classified as simple carbohydrates, not suitable for dietary nutrition. Also, the purified product causes constipation, especially in young children.

Rice has a high content of silicon, which retains calcium in bone tissue, is responsible for the beauty of skin, hair, nails. He also supports the work lymphatic system. B vitamins are important for the smooth functioning of the nervous system, stimulate mental processes(attention, memory and others).

Rice is rich in polyunsaturated fatty acids and contains disaccharides and monosaccharides. Porridge made from it should be present in the human diet, but in reasonable quantities.

Video: Elena Malysheva: buckwheat versus rice

Oatmeal for health and beauty

Oatmeal is held in high esteem by many nutritionists and healthy eating enthusiasts. This unique cereal helps normal functioning body, gives lightness, cheerfulness and makes you feel happy.

Useful properties of oatmeal

Oatmeal can be whole, crushed, or flattened into flakes. The less processing the cereal has undergone, the more it retains useful substances. The main value of the product is positive influence on the digestive system. This porridge is one of the first to be introduced into the diet after surgical interventions, prolonged refusal of food, starvation diets.

Influence oatmeal on the body it is difficult to overestimate:

• suppresses muscle pain caused by physical activity;
• has a beneficial effect on skin and hair;
• increases blood clotting;
• improves the functioning of the thyroid gland.

What makes oatmeal truly valuable is its high content of potassium and magnesium, which have a beneficial effect on the cardiovascular system: they support heart function, cleanse and strengthen blood vessels. Sulfur, which is also rich in ready dish, participates in the processes of removing toxins from the body.

The cereal contains saturated and polyunsaturated fatty acids. Oatmeal also contains a lot of phytic acid, which, when accumulated in the body, provokes calcium leaching. This can lead to brittle nails, deterioration of hair condition, and brittle bones, so you should not overuse oatmeal.

Calorie content of the finished product oatmeal on water from 80 to 100 kcal depending on the thickness of the dish. It is quite suitable for dietary nutrition and fasting days.

Beneficial properties of millet porridge

Millet is a product that has a unique lipotropic effect. It is not only useful for losing weight, but also helps remove excess fat from the body. Of course, if you cook porridge with milk, butter and sugar, this property will be lost. With the right approach, using the product will have a beneficial effect on the contours of your figure.

The benefits of millet porridge for the body

Millet, like rice, has the ability to absorb waste and toxins and remove them from the body. There are therapeutic diets with a cleansing effect based on this product.

In addition, millet has the following beneficial properties:

• improves the functioning of the digestive system;
• contributes to the normal functioning of the heart vascular system;
• has a positive effect on liver function;
• improves hematopoiesis;
• millet is indicated for people with hypertension.

Vitamin B1, present in millet, is involved in all metabolic processes cells, with its deficiency, carbohydrate and lipid metabolism. Copper, along with vitamin C, helps resist viral infections, supports immunity.

Millet very rarely causes allergies, so it can be safely introduced even into children's diets. Useful product for people suffering diabetes mellitus or having fluctuations in blood glucose levels.

The energy value of millet boiled in water is 90 kcal per 100 g of product.

Advice. You can make a dish with a royal taste from millet porridge on water if you add dried fruits, berries, honey, and nuts to it. These products are high in calories, but, unlike refined sugar, they only provide benefits to the body.

The benefits of bright, aromatic, tasty corn porridge

Corn grits are the most popular among Italians. They prepare many different dishes from it, among which porridge predominates. They have beautiful color, appetizing aroma, rich in valuable substances.

Useful properties of corn grits

Corn porridge can be eaten sweet or salty. It serves as a complete dish or is used as a side dish.

The most valuable properties of corn porridge:

• improving intestinal function, preventing putrefactive processes, fermentation;
• suppression of hunger, quick satiety;
• The product is hypoallergenic; reactions to corn are extremely rare;
• regulates cholesterol levels in the blood, prevents the formation of plaques in blood vessels;
• strengthens nervous system, helps fight prolonged depression;
• helps reduce the load on the vascular system.

What makes corn porridge most valuable is the vitamin E it contains, the “beauty vitamin,” as it is also called. It is also necessary for normalization hormonal levels. Phosphorus, which corn is rich in, is involved in almost all chemical reactions body.

Corn porridge is beneficial for pregnant women due to its folic acid content. Regular consumption of the dish helps maintain normal hemoglobin levels and the formation of a healthy, strong fetus.

Often used in baby food, but caution must be exercised here. In the first year of life, it is advisable to give preference to factory-produced products. Ordinary cereals do not always undergo proper preparation; dishes made from them are quite heavy and can lead to serious workload to the fragile children's body. The use of corn grits is contraindicated for people with peptic ulcer stomach.

Advice. Porridge made from coarse corn takes a very long time to cook. If time is short, you can grind the cereal in a coffee grinder, which will significantly reduce the cooking time.

The energy value of porridge cooked in water is only 86 kcal per 100 g of dish.

Barley porridge - a pearl for health

Pearl barley is barley groats, which translated from the Old Russian language means “pearl”. And it fully lives up to its name. The benefits it brings to humans are truly priceless.

Basic properties of pearl barley

The calorie content of dry cereal is 315 kcal per 100 g of product. Despite the high energy value, nutritionists unanimously add porridge to the list of foods for weight loss. 100 g of water-cooked food contains 106 kcal. At the same time, to satisfy hunger and saturate the body with minerals, amino acids and vitamins, an average portion of 150 to 200 g per day is sufficient.

The most valuable properties of pearl barley:

• large number dietary fiber has a positive effect on the functioning of the digestive system, helps cleanse the intestines of feces, improve motor skills;
• pearl barley contains iron, which directly affects the level of hemoglobin in the blood;
• rich in valuable amino acids that keep skin healthy and youthful, improve cell regeneration, fight allergens, help resist viruses and infections;
• contains a huge amount of vitamins different groups, rich in potassium, calcium, zinc, copper and dozens of other trace elements.

Barley dishes are especially useful during the period spring vitamin deficiency, when the body is exhausted, for speedy recovery after past diseases. Porridge from it is most often prepared in water, consumed with vegetables, meat products. The only disadvantage of the dish is the cooking time. But this point can be easily eliminated if you soak the pearl barley in cool water the day before.

It is difficult to answer which cereal is most useful for humans. Each cereal has a valuable composition and has a positive effect on the body. Porridges must be present in daily diet, but everyone chooses their own product taking into account individual needs.

Are cereals healthy? Since ancient times, the main food of the Slavs was cereal dishes. Our ancestors also said “Porridge is our mother” and ate it in both poverty and wealth.

But not everyone knows that cereals are very healthy. They contain a lot of vitamins, microelements, proteins and fiber. This is an excellent source of energy.

Porridges made from different cereals are useful in different ways: porridges cooked in water, without salt, perfectly cleanse the body of toxins; liquid porridge, if you eat it for 3 days, will miraculously cleanse your intestines and skin!

Porridge is certainly very healthy, but you need to know in moderation in everything, you don’t need to eat kilograms of porridge, for example, despite the fact that oatmeal contains many nutrients, it helps remove calcium from the body.

Which cereal is the healthiest?

Absolutely all cereals are healthy. When choosing cereals for your diet, you need to take into account that each of them has its own beneficial properties. Many grains help improve performance cardiovascular system, gastrointestinal tract, liver, so it is simply necessary to include cereals in your diet.

By medical research Whole grains, when consumed regularly, reduce the risk of cancer by 20%!Studies have also shown that if you eat two servings of whole grain cereals daily, the likelihood of cardiovascular disease and type II diabetes is significantly reduced.

According to nutritionists, the most healthy cereals It is better to buy in regular packaging. It will take a little longer to prepare them, but you will not harm your health.

Nutritionists advise using porridge only as an exception instant cooking. It is better to exclude cereals in plastic bags from your diet.

And also, if you diversify your breakfasts every day with porridges from different cereals, they will bring much more benefits.

What cereals are healthy

Buckwheat in Russia and the CIS is considered the queen of cereals.

It has few calories - about 100 Kcal per 100 grams, even a small portion eaten allows you to quickly get enough. Athletes love it because it contains 18% protein. Buckwheat contains a lot of vitamins - A, E, PP and group B, and useful substances - calcium, magnesium, iodine.

Buckwheat porridge is useful: for reducing weight and blood sugar; increases immunity; improves hematopoiesis; prevents the development of atherosclerosis.

The most healthy porridge- oatmeal. She is the second most useful. has long been popular in Russia and England. This The dish has a beneficial effect on the human body. Oatmeal contains a lot needed by a person substances - proteins, microelements, fiber and vitamins.

Oatmeal reduces the risk of developing diseases of the cardiovascular system, lowers cholesterol levels in the blood, is indicated for people with stomach ulcers and gastritis, improves intestinal function, after complex operations quickly restores strength.

However, there is a small but... You can’t eat a lot of oatmeal, it removes calcium and vitamin D from the body, and this can lead to serious illnesses.

Rice takes third place. Rice porridge has been known for several thousand years. First of all, they manifest themselves in high nutritional value, it allows you to quickly get enough and gives a good boost of energy. This cereal is good at removing toxins and harmful substances from the body.

Rice is extremely highly valued due to the absence of the vegetable protein gluten, which can cause severe allergic reactions, and in connection with low content fiber (only 3%) it serves as an excellent side dish for vegetable dishes.

Beneficial properties of pearl barley, millet, barley, corn cereals

Yellow millet and millet porridge prepared from it rank fourth in terms of healthfulness of cereals. High content Magnesium has a beneficial effect on the functioning of the heart and blood vessels. Millet porridge is indicated for diabetes, pancreatic diseases, and liver diseases. It cleanses the body of toxins and fat.

For a runny nose, apply hot porridge to maxillary sinuses, having previously placed it in a fabric bag.

Pearl barley is obtained from polished barley. Peter I's favorite porridge was pearl barley porridge. Value pearl barley determined a large number Selena ( powerful antioxidant), starch, protein, calcium, copper, iron, phosphorus and iodine, as well as the content of vitamins A, E, D and group B.

Barley groats. Artek groats are made from barley without grinding. Those who want to lose weight, cleanse and rejuvenate their body should include barley porridge in their diet.

Corn porridge is especially useful for people who exercise little, as it is low in calories and contains a lot of fiber.

By preparing them with berries and fruits, chocolate and honey, dried fruits and nuts, you will provide the body with everything necessary elements. And most importantly – it’s nourishing and very tasty!!!

Conclusion: cereals are very useful for children and adults. It's impossible to imagine healthy diet food without cereals and porridges. The most useful of diets - Mediterranean diet. It includes cereals along with fruits and vegetables. Bon appetit!

In conclusion, I suggest you watch an interesting video.