Oh, this is a word everyone knows from childhood - oatmeal. It's amazing how useful she is and how few fans she has! The Old World of Europe has long been “sitting” on oatmeal. The British have been preparing it for breakfast for several centuries and have the lowest percentage of stomach diseases, and indeed the entire gastrointestinal tract in the world! And French women eat it, drink infusions from it, wash their faces with it and make a variety of masks and scrubs from it. And they are considered one of the most beautiful women on this planet. Hercules promotes rejuvenation, slimness and a healthy body. Almost all healing diets contain oatmeal in the menu. And many weight loss diets allow breakfast with it. If you have not yet adopted this product, then I hope that after this article you will do so.
What are the benefits of oatmeal?
The valuable qualities of oat flakes and cereals became known several centuries ago. At the beginning of the 20th century, doctors recommended a diet with oatmeal to normalize body weight and improve health to their patients.
Oatmeal in the modern diet is an ideal choice for people who want to lose weight and build additional muscle mass. Observations and scientific research have confirmed the unique properties of this product, which have a positive effect on health.
How can you replace oatmeal in your diet?
Let's talk about what you can replace oatmeal with so as not to force the body with only one product and not get harmed. Many may think that a product like oatmeal is difficult to replace with something, but believe me, there are many different alternatives to replace oatmeal.
- Millet, yes, is fed to birds, but if prepared correctly, it will be an excellent substitute for oatmeal. It is also rich in gluten and various vitamins and microelements.
- Quinoa, like millet, has many beneficial elements. Dried fruits go very well with it.
- Bulgur, an excellent all-purpose porridge, is almost no different from previous options and is a very good substitute for oatmeal. It is used in a wide variety of Middle Eastern dishes. Goes well with honey.
- Buckwheat reduces the risk of diabetes and high blood pressure, also helps lower cholesterol levels and does an excellent job of cleansing the gastrointestinal tract. Pairs well with maple syrup.
- Spelled is a very old type of wheat, it is rich in complex carbohydrates and a lot of protein. Contains more vitamins and microelements than any other cereal. Recently it has become very popular.
About the benefits of buckwheat porridge for proper nutrition >>
Harm from oatmeal is quite rare, but if you consume too much of any product, you can get negative consequences. Therefore, for this purpose, an example was given of those cereals that can replace oatmeal.
Now it’s worth talking about how many grams of oatmeal you need to eat for breakfast so that it is healthy and not harmful. So, many people think that 100 grams of dry oatmeal is a normal portion. But it’s not so simple; when cooked, it will increase in volume by 2-3 times, thereby turning a portion of one hundred grams into 250-300 grams, and this is already extra calories if we want to lose weight.
So how much oatmeal should you eat for breakfast? In order to be full and at the same time lose weight, we need about 30-50 grams of dry oatmeal to prepare oatmeal. This will be the ideal amount for breakfast, unless of course you are a weightlifter and you need a sufficient amount of energy, then this is the ideal portion.
Oatmeal and weight loss
Oatmeal is not a low-calorie food. There are from 370 to 390 kilocalories per hundred grams. A substance such as beta-glucan, which is present in this cereal, has a positive effect on weight loss.
This component contributes to the formation of prolonged satiety, slowing down the onset of hunger, normalizing blood sugar levels, improving digestive function and intestinal microflora. It lowers the concentration of bad cholesterol.
Rice
A staple food for almost half of the world's population, especially in Asian countries. However, this is not exactly the rice that we are used to eating. After all, our diet usually contains polished white rice. When polished, almost all the beneficial properties of rice contained in its shell are lost. Because the main beneficial substances in any cereal are contained in the shell. In the processed grain, almost only starch remains with a minimal amount of proteins, dietary fiber, minerals, and vitamins. Moreover, starch, which has a fairly high glycemic index, so this rice is not very good for diabetics and overweight people. Brown or wild rice (unpolished, with a shell) is an excellent grain that has almost all the same properties as buckwheat. What else is good about rice? It contains a large amount of potassium, which removes excess fluid from the body. Therefore, rice is useful for people with a tendency to edema, especially those with cardiovascular diseases. In addition, rice protein is very well digestible. Therefore, if a person has problems with the digestive system, then rice will also be a good cereal for him, especially since it is also gluten-free.
Beta glucan
It is a complex polysaccharide present in lichens, mosses, oats, pearl barley and some other cereals. This substance is fiber, that is, dietary fiber that is not digested when it enters the human stomach.
Thanks to the presence of beta-glucan, oatmeal acquires its characteristic viscosity. The main thing is not to confuse it with a substance such as gluten, which also makes products viscous. Beta-glucan is a carbohydrate, and gluten is a protein that is not found in pure barley and oatmeal.
What is the best product for breakfast?
Many nutritionists believe that the best product is oatmeal for breakfast. It is rich in slow carbohydrates, which makes it healthy; it will provide us with energy and useful microelements in the first half of the day. Why do many people think that the benefits of oatmeal are greatest in the first meal of the day for breakfast, and not for example at lunch or dinner? It's simple - due to the fact that it has a large amount of slow carbohydrates, and, as you know, our body absorbs them better in the morning. At the same time, it starts metabolic processes.
Read more about fast and slow carbohydrates >>
But before you start eating oatmeal for weight loss for breakfast, you need to familiarize yourself with its composition and how it can be useful. However, this product will not be useful to everyone, we will talk about this later.
The ideal weight of oatmeal breakfast is one hundred grams, and from this volume we will consider the composition. The calorie content of ready-made oatmeal per 100 grams is 342 calories, which is quite good for breakfast. Since it must be rich in the energy that we will receive from it.
- Protein-12 grams
- Fat-6 grams
- Carbohydrates-60 grams
These are indicators of an excellent balanced breakfast. As you can see, there is not much fat in oatmeal, which leads to the conclusion that such a breakfast is suitable for people who want to lose weight. And the fact that oatmeal contains slow carbohydrates, this means that all the carbohydrates received will not immediately turn into fat, but will be spent during the day.
Health value
The presence of beta-glucan in both dry and cooked oatmeal gives this cereal many beneficial qualities, proven by a number of studies. Regular use of this substance normalizes blood sugar and reduces cholesterol. The recommended daily intake is at least 3 grams, which corresponds to 30-40 grams of dry oatmeal.
The most valuable quality of the product is its effect on the digestive system. Water-soluble fiber, which is beta-glucan, literally envelops the stomach, and insoluble fiber helps improve intestinal function.
Oatmeal for digestion
Having eaten oatmeal porridge for breakfast, even just 200 grams, you can be full until lunch. Cooked oat flakes form a thick, light liquid, which, when it enters the stomach, envelops its walls, protecting it from aggressive acids and facilitating the absorption of hard-to-digest foods. As part of any healthy diet, porridge is the best source of nutrients.
Useful properties of oatmeal:
- Vitamin B, which is necessary for daily replenishment
- Vitamin E, promoting rejuvenation
- Vitamin H, which releases energy from proteins, fats and carbohydrates
- Vitamin - PP, maintaining normal body weight
- Saturated and unsaturated fatty acids
- Iron, zinc, iodine, fluorine, potassium, phosphorus, calcium, sulfur, cobalt, sodium, magnesium, copper, manganese
- Cellulose
Normalization of intestinal function
The immunomodulatory effect of oatmeal, proven in recent studies, is achieved due to the fact that the components of the cereal optimize the functioning and improve the condition of the microflora of the largest immune organ - the intestines. This has a positive effect on overall health.
The prebiotic effect provided by the presence of beta-glucan in oatmeal activates the production of beneficial bacteria, including bifidobacteria, and suppresses the development of harmful ones. Therefore, oatmeal is an affordable product that can replace prebiotics that are quite expensive.
Millet
Leader in magnesium. And this is a mineral that is very necessary for the nervous system and muscle function. Characteristic feature: millet porridge contains a lot of healthy polyunsaturated fatty acids, which is why it is poorly stored and goes rancid quite quickly. Leftover millet acquires a bitter taste. Therefore, there is a rule: millet must be washed well to remove bitterness. Store for a short time, in a dark and cool place, so that the fats become less rancid.
Porridge with a twist. 3 recipes for independent dishes from pearl barley and millet Read more
How to properly cook oatmeal?
For one standard serving, add one part of cereal (30 grams) and four or five parts of liquid (120-150 ml). It all depends on your preferred thickness. The flakes are placed in the liquid brought to a boil, and then simmered over low heat for another five or ten minutes. You can cook with both water and milk.
To sweeten the porridge, it is not recommended to add jam or sugar. It is better to replace them with fruits. The ideal choice would be a banana that is affordable and tastes good. Finely chopped half of this fruit is enough for one serving.
Semolina
The most controversial. We are accustomed to perceive it as porridge for dietary and baby food. Cereals are made from purified wheat, which means that almost all the shell, vitamins and minerals are removed from the grain. In fact, only starch remains. Nevertheless, semolina contains wheat protein, which is very well and easily digestible. Therefore, semolina can be considered dietary and suitable for feeding children, especially those with digestive system problems. And also for elderly, weakened people, whose digestive enzymes also work less well. But the glycemic index is high, so it is not suitable for diabetics.
Is there any harm from oatmeal?
Oatmeal does not contain gluten. Small amounts of this substance may be released during the cereal production process. Therefore, those who suffer from gluten intolerance should avoid consuming this product. Oats contain avegin, a protein that causes allergies even less frequently than gluten.
The combination of milk and banana can cause bloating in some people. This is due solely to the combination of these components and is a signal to stop using banana or milk. People with lactose intolerance need to cook porridge with water only.
Instant oatmeal
Now in stores you can find a great variety of instant cereals (without cooking) and with many different tastes. Very convenient, no doubt. Especially if you’re too lazy to cook something in the morning and you’re running out of time. And then I poured boiling water on it and went to get ready for work, and after 5 minutes breakfast was ready - beauty! Unfortunately, instant porridge does not have the same richness as traditional porridge.
Such porridges have very little benefit. So, I recommend spending 15 minutes in the morning on your health and beauty. It doesn't take much to cook the porridge properly. And it was no coincidence that the large size of the flakes was mentioned. They contain, so to speak, the complete set. Smaller caliber flakes lose their properties. Moreover, the smaller the grind of the flakes, the weaker their effect on the human body.
Remember! Instant oatmeal is not as healthy as porridge made from large flakes boiled in a saucepan!
Different cereals - different benefits
Oatmeal
is a dietary cereal made from rolled oats.
It is rich in fiber and valuable protein. Oatmeal porridge is considered one of the most satisfying and high-calorie breakfasts. Oatmeal is just as healthy, but it cooks faster and is easier to digest. Buy unprocessed cereal without marks like “1 minute!” or “instant cooking” - “quick” oatmeal is devoid of most beneficial properties. We will tell you more about such cereals below. Semolina or semolina
is finely crushed (or coarsely ground) wheat.
It produces a tender, fluffy porridge that is easily digestible. Buckwheat
is rich in protein and has more calories than other cereals - more than 300 kcal per 100 g. But at the same time, buckwheat is very rich in magnesium, potassium and iron.
There are buckwheat made from whole grains and crushed buckwheat, grain with a broken structure. Pearl
barley is barley grain, freed from the shell.
Barley is rich in B vitamins, protein and minerals, especially selenium, a known antioxidant that strengthens blood vessels. A relative of pearl barley is barley
groats - crushed but not completely peeled barley grain.
Due to its high fiber content, this cereal stimulates digestion and is even used for weight loss. Rice
comes in different varieties: long-grain and short-grain.
For morning porridge, round white rice is best because it gives the dish a creamy texture. Rice is quite high in calories (boiled white rice has 116 kcal per 100 g), but contains vitamins B and E. Millet
cereal has nothing to do with wheat - it is millet, a separate type of cereal.
Millet is rich in protein and is very well digestible. Corn
grits (polenta) are finely crushed corn grains. It contains a lot of vitamins - groups B, A, E, PP, and microelements - iron and silicon.
| Type of cereal | Calorie content per 100 g of porridge (kcal) |
| Oatmeal | 109 |
| Manna | 120 |
| Rice | 144 |
| Corn | 170 |
| Buckwheat | 101 |
| Pearl barley | 135 |
| Millet | 109 |
| Barley | 96 |
How to avoid spoiling porridge with oil?
Nutritionists believe that grains and dairy products are best digested together, which is why porridges cooked with skim milk are the healthiest. This porridge loses at least 30 kcal per 100 g compared to regular porridge cooked with full-fat milk. Some manufacturers produce special, extra-fat milk “for porridge” with the addition of cream - it is, of course, best to avoid it. Just one teaspoon of melted butter adds 40-50 kcal to a serving of porridge and an additional risk of cardiovascular disease. And add 20 kcal to your serving with each teaspoon of sugar.
Couscous
This is not a plant, but a cereal made from different grains. It can be made from durum wheat, millet, or rice. Therefore, its nutritional characteristics depend on the raw materials from which it is made. For example, if it is made from durum wheat, it has all the beneficial properties of wheat. It contains protein, which is well absorbed, vitamins and minerals, if the shell was not removed from the grain, but the grain was simply crushed. For us, couscous is an unusual grain, and its price is steep. Therefore, for the sake of exoticism, you can try it. But you probably shouldn’t use it every day. Moreover, it does not have any special unique properties.
Cold water and no lid. 10 mistakes when cooking porridge Read more
Oat diet
Oatmeal is the basic dish of the diet of the same name. The nutritional method helps you get rid of a few extra pounds while maintaining excellent health.
What and how to cook
The main dish is oatmeal. It must be cooked in water. You can also top the flakes with low-fat kefir or yogurt.
Porridge is prepared according to simple recipes:
- On water: pour boiling water (1:2) over the oatmeal for several hours. Bring to a boil before using. You can add some berries, yogurt or kefir.
- Using kefir: cook the porridge and add kefir to taste. To improve the taste of the dish, you can add a small amount of honey and cinnamon.
A person who is losing weight needs to drink 2 liters of water a day.
Other permitted products:
- boiled eggs;
- low-fat cottage cheese;
- vegetables: lettuce, tomatoes, cucumbers, celery, carrots, cabbage;
- any unsweetened fruit.
You can also eat 1 teaspoon of vegetable oil (olive, flaxseed, sesame, corn) per day.
There are 6 meals a day. Before breakfast, drink a glass of water at room temperature. The liquid helps activate the gastrointestinal tract after waking up. After 30 minutes, have breakfast with a two-hundred-gram portion of porridge. After 2 hours, you can have a light snack in the form of 1 unsweetened fruit. After another 1.5-2 hours they eat oatmeal again. Porridge is also consumed for afternoon snacks and dinner. Low-fat yogurt, kefir, vegetables and fruits are suitable as a snack.
The last meal should be taken no less than 2 hours before bedtime. It is important to consume at least 1200 calories per day. If the energy value is less than this value, the body will experience significant stress.
The diet will achieve the following results:
- Lose about 5 extra pounds (the exact result depends on the initial physical parameters).
- Get rid of swelling.
- Normalize intestinal motility.
- Improve skin condition, improve complexion, gain lightness in the body.
Despite the advantages, the method for gaining harmony is designed for 7 days, no more. You need to exit the diet gradually, increasing the calorie content of the daily menu to 1800 calories.
This course of healthy nutrition must be followed for at least two weeks.
Diet developers promise a guaranteed loss of seven to ten extra pounds while following the diet they recommend.
- You need to eat 5-6 times a day (breakfast, lunch, dinner and 2-3 snacks).
- For breakfast, lunch and dinner, you should eat oatmeal with fruit or dried fruit (any). It is prepared from the following ingredients: oatmeal (250 g), pieces of fresh fruit or any dried fruit (100 g), nuts (50 g), 3 teaspoons of honey. This amount of food is divided into three servings and eaten during main meals.
- You are allowed to eat 100 g of fruit as a snack.
- Diets for losing weight in legs should be aimed at limiting sweets, replacing animal protein with vegetable protein and completely eliminating “empty” calories. Nutritious but unsweetened oatmeal meets all these requirements perfectly.
- Diets for losing weight on the thighs recommend drinking 200 ml of water with lemon juice on an empty stomach to awaken the body and start the functioning of the gastrointestinal tract and be sure to have a very hearty breakfast with foods containing complex carbohydrates. As strange as it may seem, a healthy breakfast can include a small sandwich with butter, milk oatmeal, and even a square of dark chocolate, rich in antioxidants.
A person who has a hearty breakfast will never eat too much at lunch and will not receive an excess amount of calories, which tend to be deposited on the stomach in the form of repulsive folds of fat.
- The role of breakfast is equally great when following diets for losing belly fat. Its main purpose is to launch the body and increase blood sugar levels, thanks to which the human body receives the necessary supply of energy. It is oatmeal, which is a source of complex carbohydrates and dietary fiber, that can accomplish this task.
All effective diets for weight loss recommend eating at least 5-6 times a day, without overloading your stomach with large amounts of food.
The size of portions should gradually decrease in the evening. The smallest portion should be taken for dinner.
- Oatmeal is equally effective for weight loss in men. You just have to take into account that they are unlikely to feel full from a portion of empty oatmeal cooked in water. Adding honey, dried fruits and nuts will help correct this deficiency.
Are there any benefits to “quick cereals”?
Porridge sachets are made from so-called “flakes” - flattened and steamed grain, peeled from the shell and practically devoid of fiber. There are no vitamins left in this product. Almost always, manufacturers add sugar, milk powder, dyes, thickeners and flavorings to cereals that have become tasteless after processing - it can be difficult to even find real raisins in such porridges! Oatmeal from a bag is three times more caloric than that cooked from regular rolled oatmeal - 100 g of such breakfast contains about 350 not very healthy kilocalories.
Breakfast cereals and more
How to choose the right healthy porridge for breakfast. First of all, you should focus on your state of health and taste preferences, as well as the number of recipes available for preparation.
Oatmeal
Oatmeal is made from oat grains and is most often sold in the form of flakes. The question of whether it is healthy to eat oatmeal for breakfast has long been given a positive answer. Low calorie content makes it a truly dietary dish. And at the same time, thanks to the presence of “slow carbohydrates”, it relieves hunger for a long time and gives you energy for the whole day. The high content of iron and calcium makes oatmeal indispensable for baby food. Its combination with many products will allow you to prepare breakfast according to a new recipe every morning.
Advantages:
- Thanks to its viscous, enveloping structure, it perfectly cleanses the body and protects the gastrointestinal tract;
- Eating oatmeal for breakfast improves mood and increases mental performance;
- Potassium reduces the level of bad cholesterol in the body and prevents the occurrence of atherosclerosis;
- Vitamin E, calcium and zinc have a beneficial effect on the condition of the skin, hair and nails. In children, it helps in the formation of bone tissue.
- A variety of recipes for oatmeal porridge. It can be cooked in milk or meat broth. Add fresh fruits, raisins, dried apricots or honey, cottage cheese or pumpkin.
Flaws:
- Many nutritionists believe that the phytic acid contained in oatmeal slows down the absorption of iron and recommend alternating oatmeal with some other porridge.
Oatmeal captivates many housewives with its speed and ease of preparation. However, you should not give preference to instant cereals. During processing they lose their beneficial properties.
Corn porridge
One of the excellent options for breakfast, not very popular in the middle zone and has a lot of fans in the southern regions. No wonder - tasty, sweet corn can only be grown under the hot sun. Nevertheless, the availability of quality food products is bearing fruit, and corn porridge is gradually gaining popularity.
Advantages:
- High fiber content stimulates intestinal function;
- The saturation of a dish with carbohydrates does not allow the feeling of hunger to manifest itself for a long time;
- Corn grains do not contain gluten, so this corn porridge is an excellent choice for dietary and baby food;
- Does not cause allergies;
- Potassium and magnesium cleanse blood vessels, and PP vitamins make their walls elastic. All together reduces the risk of coronary heart disease;
- Eating corn porridge lowers blood sugar levels;
- Has a rejuvenating effect;
- The boron contained in the grains has a calming effect, and B vitamins act as antidepressants.
Flaws:
- Many people consider corn porridge somewhat boring and monotonous.
The last statement is somewhat unfair. There are many recipes for making delicious and healthy porridge for breakfast.
Buckwheat
Buckwheat porridge has long been popular. Athletes use it to gain muscle mass, ladies - to lose weight. In addition, folk remedies are prepared on the basis of buckwheat to lower blood sugar levels and improve the functioning of the cardiovascular system.
Advantages:
- Buckwheat porridge is an excellent breakfast to feel cheerful and energetic throughout the day;
- Magnesium, potassium and vitamin PP are the main building blocks that build the proper functioning of the heart and blood vessels;
- The low sugar content allows patients with diabetes to consume buckwheat porridge.
Flaws:
- Phytic acid contained in the kernel interferes with the absorption of iron, which buckwheat porridge is so rich in. Therefore, you should not place high hopes on it in terms of increasing hemoglobin and according to nutritionist recipes, it is better to prepare dairy-free buckwheat porridge.
- Phosphorus binds calcium ions and prevents them from being absorbed. Doctors do not recommend using buckwheat as a diet for women over 40-45 years old, so as not to increase the risk of developing osteoporosis.
A wide selection of all kinds of recipes makes buckwheat indispensable not only for breakfast. Buckwheat is suitable for preparing side dishes, independent dishes and soups.
Rice porrige
Rice and dishes made from it are very popular in eastern countries. And for good reason. The cereal is rich in complex carbohydrates and starch, which contribute to rapid saturation; its proteins are similar in structure to animals and make rice cereals indispensable for a vegetarian diet or fasting.
Advantages:
- Rice porridge removes waste and toxins and has an antiseptic effect. It is used to organize diets for weight loss, and also as an adjuvant for diseases of the stomach and intestines, including those of a bacterial nature.
- Iodine, which is part of the cereal, has a beneficial effect on the thyroid gland, preventing the development of its pathologies, and accordingly has a positive effect on the nervous system.
- Potassium, magnesium and iron take an active part in tissue regeneration. Eating rice, especially brown rice, improves the condition of the skin, hair and nails.
Flaws:
- White rice, which has undergone multiple processing, contains much less nutrients, with a higher glycemic index.
- The absorbent effect of rice extends not only to harmful substances. Vitamins or medications should be taken at least one hour before or after eating rice dishes.
- Rice porridge cooked in milk has a calorie content 20-25% higher than that cooked in water.
Rice cereal is good for the variety of dishes prepared from it. It’s difficult to prepare pilaf or paella in the morning. But boiling vegetables or shrimp is quite possible. And then breakfast will truly become royal.
Millet porridge
Not to be confused with wheat. The cereal is made from millet. Low fat content and rich vitamin and mineral composition make it indispensable in various diets. But even those at home cannot resist the bright, sun-like dish.
Advantages:
- Millet porridge improves metabolic processes in the body;
- Potassium has a positive effect on blood vessels and heart function;
- Zinc, copper and vitamins support the nervous system and help maintain a vibrant appearance.
Flaws:
- The downside is that it has a higher calorie content than rice or oatmeal.
It is worth remembering that millet porridge is not the basis of diets, but just a wonderful product that helps to tolerate them.
Wheat porridge
One of the old-timers at the Russian table. Unfortunately, it has recently lost popularity. Most likely due to the long cooking process. But modern gadgets will allow you to prepare it without much difficulty and loss of time. Wheat porridge for breakfast is especially useful for people who are weakened, after long-term illnesses, and who engage in heavy physical labor.
Advantages:
- Wheat porridge not only gives you energy for the whole day, but also replenishes lost strength;
- Vitamin C contained in cereals strengthens the immune system and increases vitality;
- Potassium and magnesium have a beneficial effect on the circulatory system;
- Vitamins E, phosphorus and zinc improve the condition of skin, hair and nails.
Flaws:
- Despite its ability to cleanse the body of toxins, wheat porridge cannot be classified as a dietary product. The calorie content of 100 grams of product is 325 kcal;
- May cause excessive gas formation. Therefore, doctors do not recommend consuming wheat porridge after operations on the abdominal organs and indulging in it in case of some diseases of the gastrointestinal tract.
Wheat porridge is prepared with milk or water, sweet or salty. Our ancestors preferred to eat wheat porridge with meat, cracklings, and gravy.
Barley porridge
Another great option for people involved in physical labor and athletes.
Advantages:
- Barley porridge gives a long-lasting feeling of fullness;
- Relieves fatigue and helps to recover after prolonged exercise;
- Has a rejuvenating effect on the skin;
- Thanks to a substance called lysine, it has a strong antibacterial and strengthening effect.
Flaws:
- The cooking process will take a little time. The cereal is first soaked and then boiled for about two hours. However, in a slow cooker, healthy porridge will be cooked within 40 minutes.
Pearl barley porridge cannot be called a dietary product. But also a product that leads to weight gain. It is better to eat it not with meat, but with vegetables.
Pea porridge
Another unfairly forgotten mess. After all, peas are rich in proteins, vitamins and minerals. Whether pea porridge is healthy for breakfast is a rather controversial question, since not everyone is recommended to use it.
Advantages:
- Quickly restores strength and energy after active physical activity;
- Proteins allow athletes to effectively build muscle mass;
- Increases hemoglobin and can be used for anemia and anemia;
Flaws:
- Pea porridge is high in calories;
- It should not be used for diseases of the gastrointestinal tract, kidneys, or circulatory system.
Pea porridge, just like pearl barley, takes time to prepare.
Spelled
A very interesting cereal, which we have undeservedly forgotten, but our ancestors actively consumed. It is actually wild wheat and has unique properties. Contains a huge amount of protein, complete in amino acid composition, as is the case with buckwheat. Plus, spelled also has a sufficient amount of dietary fiber, many vitamins and minerals, because it is a whole grain. The only negative is that spelled takes a long time to cook. Therefore, it is recommended to soak the cereal for several hours before cooking. Wheat contains substances - anti-enzymes, in particular phytic acid, which neutralizes digestive enzymes, thereby making it difficult to digest cereals. The same is true for pearl barley and legumes. Soaking allows you to get rid of some of the phytic acid and increase the digestibility of the cereal.
Healthy breakfast, what is it like?
Before talking about the benefits of cereals, it is worth thinking about what is expected from a healthy breakfast.
- Breakfast enriches the body with nutrients and satisfies the feeling of hunger for the first half of the day, so that after a couple of hours there is no desire to have a light snack with baked goods or chocolate.
- It charges you with vivacity and energy, which is very important in the crazy rhythm of the modern world, when you need to do a thousand and a few more things.
- Has a beneficial effect on the general condition of the body. There is nothing worse than starting the day with a stone in your stomach. Improving the condition of hair and nails, a couple of extra centimeters escaping from the waist after a short period of time will be a very pleasant bonus.
- Breakfast should be suitable for all family members, so that with a slight movement of the hand it turns into both a delicacy for children and a complete meal for a man.
Today there are a large number of options for breakfast. But... Smoothies and fruit salad will not make an athlete feel full, especially before a workout. And a teenager will turn away from healthy spinach juice. This will not happen with cereals.
