What cereals are harmful? Why are cereal porridges dangerous? The most valuable cereals

If your child doesn't like porridge, it's easy to fix. We will tell you how the most delicious porridge is obtained, and a selection of recipes will help you try out the tips in practice.

Porridge is a popular dish for children's breakfast and more. Porridges are light and satisfying. This dish is loved for its beneficial properties and affordable price.

Today, almost every Russian family has a supply of cereals for making porridge, but not everyone knows how to cook delicious porridge. We'll tell you a few tricks that will help you master the basics of cooking.

How to cook delicious porridge

Preparing cereals

When choosing cereals, make sure that the grains are whole. Before cooking, be sure to sort through the cereal to select bad grains.

Rinse the cereal before cooking, if its size allows it. It is convenient to wash some types of small grains (for example, quinoa) by wrapping them in cheesecloth. Rinse the first time cold water, the second time - hot. Cold water removes starch from the surface of grains, and hot removes fat. Rice is washed only when preparing pilaf or a side dish from it.

If you pre-heat the cereal in a frying pan without oil, its taste and nutritional properties will improve.

Before adding it to the pan, you can pour boiling water over the cereal: cereal prepared in this way cooks faster, which means it retains more nutrients.

With milk or water?

Usually porridge is cooked in milk or water, less often in broth. If you cook porridge in water, it should be boiled and not hard. Milk porridge is especially tasty, but not suitable for daily nutrition. Boiled milk It is poorly absorbed by the child’s body; frequent use can make a child with a weakened immune system allergic.

Sticky or crumbly?

The thickness or crumbliness of the porridge depends on the amount of cereal and liquid used during cooking. This table shows the ratio of the volume of cereal, the amount of liquid and cooking time for porridges of medium thickness.

Cooking correctly

Cook the porridge over medium heat, avoiding strong boiling.

After adding the cereal, wait until the water boils, then drain the water, replacing it with clean water. The replacement water should be hot. Along with the first water, excess starch and bitterness will go away.

Mix any porridge slowly, remove the fat and floating husks with a spatula or slotted spoon.

The finished porridge is left to simmer under a hood or thick towel.

You can't spoil porridge with oil!

There is a saying: “You can’t spoil porridge with butter.” This is true; melting butter makes the porridge even tastier.

You can add salt, sugar, milk, spices, honey, jam, fruits and dried fruits to light porridges. Vegetables, mushrooms and herbs are added to hearty porridges.

Porridge for breakfast

Delicious porridge for those who watch their figure and love healthy food.

Complexity: average

Preparation time: 10 minutes

Total cooking time: 10 o'clock

Number of servings: 2

You will need:

Oatmeal (regular, not instant cooking) - 1 glass

Milk or water - 125 ml.

Whole grain flour - 3 tbsp.

Banana - 1 pc.

Walnuts or pecans - 1 handful

Lemon juice or apple cider vinegar- 1 tbsp.

Water - 170 ml. (⅔ cup)

Salt - 1 pinch

Walnuts or pecans are soaked overnight in cooked oatmeal to create a nutty oatmeal. The nuts in this porridge are quite soft. Oatmeal with nuts and banana in milk contains 500 calories, recommended by nutritionists for breakfast. If this is too much for you, cook the porridge in water with added oil.

How to cook:

Evening preparation

1. Pour oatmeal and flour into a bowl warm water so that the water covers oatmeal. Add lemon juice or vinegar, cover the bowl and leave it like that overnight.
2. In a separate bowl, soak the raw walnuts. Overnight the bitterness will go away and the water will turn brown. The nuts will taste sweet.

Morning preparation

1. In the morning, gently rinse the oatmeal in a colander to remove any vinegar taste.
2. Place oatmeal in a small saucepan. Add milk, water, salt.
3. Over medium heat, bring the porridge to a boil. Then reduce the heat to low and cook for a couple more minutes. When the porridge reaches the consistency you want, remove it from the stove.
4. Cut the banana into small circles, finely chop the nuts.
5. Divide the porridge into bowls and add banana slices. Sprinkle the dish with nuts.

If you want to try a light but satisfying porridge with a new taste, cook this one.

Cooking time: 1 hour

Complexity: easily

Number of servings: 4

You will need:

Millet cereal - 1 cup

Milk - 3 cups

Pumpkin pulp - 500 g.

Sugar - 1 tsp.

Salt - ½ tsp.

How to cook:

1. Rinse the millet groats thoroughly, otherwise the porridge will turn out bitter.
2. Finely chop the pumpkin pulp, place in hot milk and cook for 10-15 minutes.
3. Add washed millet cereal and salt.
4. Cook the porridge for 15-20 minutes, stirring, until thickened.
5. Cover the cooked porridge with a cap or thick towel for 25-30 minutes.

Tender and appetizing, simply delicious!

Cooking time: 30 minutes

Difficulty level: easily

Number of servings: 4

You will need:

Semolina - 200 g.

Milk - 1 l.

Butter - 20 g.

Pears - 2 pcs.

Brown sugar - 30 g.

Ground cinnamon

Salt

How to cook:

Prepare the porridge

1. To make the porridge fluffy, soak the cereal in water or milk for 15-20 minutes.
2. Bring the milk to a boil.
3. Carefully add semolina, stirring constantly.
4. Without stopping stirring, bring the porridge to a boil and simmer over low heat for 3 minutes.

Prepare the pears

1. Peel the pears and cut each into 4 pieces. After removing the core, cut the pears into cubes.
2. Fry the pears over high heat butter within 2 minutes.
3. Reduce heat to medium. Add sugar and cinnamon, fry for another 1-2 minutes.

Assembling the dish

Divide the porridge among bowls, add the pears and drizzle with the syrup from the pan. Serve immediately.

4. Hercules porridge with banana, prunes and candied fruits

This sweet and sour porridge is similar to a dessert in which banana replaces delicate cream. Bright candied fruits will make it a favorite children's treat.

Cooking time: 15 minutes

Difficulty level: easily

Number of servings: 2

You will need:

Hercules (oatmeal) - 0.5 cups

Water - ¾ cup

Banana - 1 pc.

Prunes - 5-6 pcs.

Candied fruits - a handful

Butter - a piece

Salt

How to cook:

1. Place rolled oats flakes into boiling water. Cook for 5 minutes over low heat, stirring constantly.
2. Cut the banana and prunes into small pieces and place on a plate or bowl. Add a piece of butter. Pour over hot oatmeal.
3. Sprinkle the porridge with candied fruits.

5. Rice porridge with apples, honey and cinnamon

Rice porridge will be much tastier if you add beaten egg white to it before serving.

Cooking time: 15 minutes

Difficulty level: easily

Number of servings: 2

You will need:

Rice - ½ cup

Large apples - 2 pcs.

Milk - ½ cup

Honey - 2 tsp.

Butter - 1 tsp.

Ground cinnamon - 1 pinch

Salt - 1 pinch

How to cook:

1. Boil the rice in water. When there is almost no water left, pour in the milk, add salt and bring to a boil.
2. Cut the apples into slices, removing the core.
3. Heat the apples in the butter in a frying pan over low heat.
4. Add honey to soft apples and stir.
5. Sprinkle the apples with cinnamon and stir again.
6. Place the porridge into bowls and add honey-cinnamon apples.

Hearty porridge

Guryev's porridge, beloved by the Russian nobility, can be treated to both loved ones and foreign guests. The porridge is first boiled in a saucepan on the stove and then baked in the oven.

Cooking time: 1 hour

Difficulty level: difficult

You will need:

Semolina - 100 g.

Milk - 500 ml.

Butter - 50 g.

Cream 25% fat - 300 ml.

Egg - 1 pc.

Granulated sugar - 100 g.

Chopped walnuts - 50 g.

Apricots - 8 pcs.

Kiwi - 1 pc.

Grapes - 5-6 grapes

Vanillin

How to cook:

Prepare the porridge

1. Boil milk, add a little salt, add semolina, stirring. Cook a sticky porridge. Let the porridge cool slightly.
2. Add the yolks, mashed with sugar. Add vanilla and whipped cream.
3. Fry the nuts in butter and add to the mixture. Mix everything thoroughly.

Prepare the foam

1. Pour the cream into a shallow wide saucepan or ladle and place in the oven preheated to 150 degrees.
2. Wait until foam forms. As they appear, skim off the foam and place on a plate.

Assembling and baking porridge

1. Place most of the porridge in a greased frying pan.
2. Layer with sliced ​​pitted apricots and sliced ​​kiwis.
3. Next, lay out a layer of foam, then alternate layers.
4. The last layer should be porridge; beautifully place fruits and seedless grapes on it, cut into 2 parts.
5. Bake the porridge in the oven at 180 degrees until golden brown. The finished dish can be sprinkled with walnuts.

To cook American corn porridge with shrimp, you will need a saucepan and an oven.

Cooking time: 45 minutes

Difficulty level: average

You will need:

Corn grits - ¾ cup

Chicken broth - 30 mg

Water - 1.5 cups

Peeled shrimp - 350 g.

Cheddar cheese (grated) - ¾ cup

Green onion - 1 bunch

Olive oil - 1 tbsp.

Ground black pepper - 0.5 tsp.

Garlic powder - ¼ tbsp.

Salt - 1 pinch

How to cook:

Prepare the porridge

1. Bring the broth to a boil.
2. Add pepper and corn grits, reduce heat to medium.
3. Cover the pan with a lid and let the porridge simmer for 6-8 minutes.
4. Remove the porridge from the heat, add the cheese and mix well.

Cook the shrimp

1. Finely chop the onion. Prepare a separate bowl and mix the onion, shrimp, oil, pepper and garlic powder in it.
2. Cover a baking tray with baking paper and place the resulting mixture on it. Bake in the oven for 5-6 minutes. The cooked shrimp will turn pink.

Assembling the dish

Place the porridge on plates and add shrimp. If desired, decorate the porridge with herbs. Serve immediately.

8. Merchant-style buckwheat with meat

Buckwheat in a merchant's style is a national Russian dish that is cooked in a frying pan.

Cooking time: 2 hours

Difficulty level: average

You will need:

Buckwheat- 1 glass

Meat - 300-400 g.

Carrots - 1 pc.

Onion - 1 pc.

Garlic - 1 clove

Ground black pepper

Salt

Bay leaf

How to cook:

Preparing meat, buckwheat and vegetables

1. Cut the meat into small cubes, fry in a frying pan in vegetable oil.
2. Pour in a little water, pick it with your hands and add bay leaf. Simmer until done, covered over low heat.
3. Separately, sort out the buckwheat, pour boiling water over it and leave to swell for 5 minutes. Drain the water.
4. Finely chop onions, grate the carrots. Fry carrots and onions in a frying pan.

Cooking

1. Add vegetables and chopped garlic clove to the meat. Salt and pepper to taste. Add buckwheat to the mixture.
2. Pour the mixture hot water so that the cereal is covered on your finger.
3. Bring the mixture to a boil, cover with a lid.
4. Simmer the buckwheat under the lid until all the liquid is absorbed. Turn off the stove and add a knob of butter.

9. Barley porridge with vegetables and mushrooms

To prepare a hearty vegetable barley with mushrooms, you will need a saucepan and a frying pan.

Cooking time: 1.5 hours

Difficulty level: average

You will need:

Pearl barley - 1 cup

Water - 3.5 cups

Mushrooms - 0.5 kg.

Carrots - 2 pcs.

Onions - 2 pcs.

Green peas - ⅓ cup

Ground black pepper

Salt

Vegetable oil - 2 tbsp.

How to cook:

Cooking pearl barley

1. Rinse the pearl barley, pour boiling water in a saucepan, leave for 5-10 minutes.
2. Drain the water and fill the pearl barley with new boiling water. Add a little salt and cover with a lid. Cook over low heat until tender, stirring, about 50 minutes. Add water as needed.
3. Rinse the finished cereal with cold water.

Cooking mushrooms and vegetables

1. Wash and peel the onions and carrots. Cut the onion into cubes and fry in a frying pan until golden brown.
2. While the onion is frying, cut the carrots into small strips. Fry a little until the color changes.
3. Wash and cut the mushrooms into slices. Add them to the carrots and simmer for 2 minutes. Add green peas.
4. Simmer the mixture until the liquid evaporates. Season with salt and pepper.

Assembling the dish

1. Rinse the pearl barley.
2. Add pearl barley to the pan with the vegetables. There should be approximately the same amount of vegetables as pearl barley. Heat for a few minutes until done.

Try making delicious porridge using one of these recipes. We wish you culinary success and bon appetit!

Let's talk about porridge! On supermarket shelves there is now a huge selection of various cereals and legumes - from rice, lentils and pearl barley, to green buckwheat, polenta and couscous.

So how not to get lost in this diversity? Which cereal is healthier? And what is the benefit of the newfangled bulgur and quinoa that are increasingly appearing on Instagram?

Let's take a closer look at the top popular cereals that are of the greatest interest. The rating is actually quite arbitrary, but we can single out undoubted leaders

1. Buckwheat

No wonder many call her the queen of porridges. Buckwheat porridge is a storehouse of useful substances, contains essential microelements and vitamins, rich in fiber. In addition, it is a complex, slowly digested carbohydrate, making it great for weight loss.

What other beneficial properties does buckwheat have?

• valuable source of vegetable protein and carbohydrates
• copper and cobalt contained in cereals help absorb calcium
• gives a long-lasting feeling of fullness
• Due to its fiber content, buckwheat will improve intestinal motility and help remove toxins and waste from the body
• rich in B vitamins, therefore buckwheat porridge can improve mental and physical performance, as well as stress resistance

In 100 grams of buckwheat:

Dry calories: 343 kcal

Proteins: 13.25 g

Carbohydrates: 71.5 g

Fat: 3.4 g

2. Hercules (oatmeal)

Oatmeal is popular in bodybuilding along with buckwheat. Is one of best sources slow carbohydrates, therefore rolled oats porridge - best option for breakfast, which will give the body the necessary energy after sleep.

Useful properties:

• oatmeal contains potassium, sodium, zinc, calcium, magnesium, phosphorus, iron, vitamins B1, B2, PP, E
• contains natural antioxidants that increase the human body's resistance to various kinds infections, which is important in autumn period when vitamins are not enough
• is a source of the essential amino acid methionine
• the content of amino acids and fiber has a positive effect on metabolism and helps the growth and active formation of muscle tissue
• nutritional value
• Suitable for both weight gain and weight loss
• helps control appetite, is well absorbed
• Oatmeal contains an element called inositol, which helps reduce “bad” cholesterol levels

In 100 grams of oatmeal:

Proteins= 12.3g

Carbohydrates= 61.8g

3. Lentils

There are several types of lentils: red, green, brown, black.

Lentils contain a large amount of vegetable protein (20-25g/100g), are a source of iron and folic acid, is rich in the amino acid tryptophan (which in our body turns into serotonin - the hormone of happiness).

Other useful properties:

• has a positive effect on metabolism, an excellent product for weight loss
• due to large quantity fiber and dietary fiber improves intestinal motility, helping to cleanse it; improves the functioning of the gastrointestinal tract as a whole
• has a beneficial effect on the heart vascular system, increasing vascular tone
• will help improve skin condition
• high content of microelements (calcium, phosphorus, iron and other important substances)
• normalizes the functioning of the genitourinary system

In 100 grams of lentils:

Dry calories: 350 kcal

Proteins= 25g

Carbohydrates= 60.08g

4. Bulgur

Not everyone knows what bulgur is. However, it is very common in Mediterranean cuisine, Azerbaijan, Armenia, Asia, the Middle East and India.

Bulgur is a porridge made from wheat, in which the grains are subjected to heat treatment water, then dried (traditionally in the sun) and, as a rule, cleared of bran and remaining impurities, after which the grains are crushed to the desired size.

Useful properties:

• contains folic acid (good for female body) and a number of important macro- and microelements
• cereal is rich in saturated fatty acids
• easily digested and absorbed
• speeds up metabolism
• has a positive effect on nervous system And emotional state due to great content B vitamins
• it is possible to use bulgur as a scrub - improves the condition of the skin, fills it with radiance
• The anti-inflammatory properties of bulgur are known

In 100 grams of bulgur:

Dry calories: 342 kcal

Proteins= 12.3g

Carbohydrates= 57.6g

5. Quinoa

Another cereal that is now gaining popularity. Quinoa is an ancient grain native to South America, appearance resembles corn or buckwheat.

Useful properties and composition:

• gluten free
• in its composition sufficient quantity amino acids lysine - promotes better absorption calcium
• almost completely absorbed in the body
• contains more fiber, riboflavin, complex carbohydrates and folate than wheat and rice
• excellent source of vegetable protein (more than buckwheat porridge)
• can lower blood sugar levels
• also rich in macro and microelements (phosphorus, calcium, copper and others)
• has a beneficial effect on the immune system when consumed regularly
• Helps the body remove waste and toxins

In 100 grams of quinoa:

Dry calories: 368 kcal

Proteins = 14.1g

Carbohydrates= 57.2g

6. Rice

Currently, there are various types of rice on the shelves - white, brown, red, brown, wild, steamed. I won’t go into depth into each of these types, but I will say one thing - that the greatest benefit has unprocessed (unpolished, unparboiled) rice.

Rice porridge has been familiar to us since childhood. Often they gave it to us to strengthen the intestines.

Useful properties:

• rice contains about 8% protein, essential amino acids, saturated and unsaturated fatty acids
• contains up to 80% slow (complex) carbohydrates
• high content of minerals - phosphorus, magnesium, zinc, iodine and other trace elements
• Rice is gluten-free, so it can be safely consumed by people with allergies
• the presence of lecithin has a positive effect on the condition of brain cells, improves performance and mental activity
• rice removes excess sodium from the body - that is, it helps with swelling
• Important is the enveloping property, thanks to which rice is able to reduce acidity in the stomach
• dietary fiber helps normalize the gastrointestinal tract

In 100 grams of rice:

Dry calories: 344 kcal

Proteins = 6.7g

Carbohydrates = 78.9g

7. Semolina porridge

Semolina is wheat flour very finely ground. The amount of vitamins, minerals and proteins is significantly lower than in other cereals. It also contains a small amount of fiber, but semolina porridge itself is very filling, which explains high content starch (about 70%).

Among the advantages:

• easily digested and cleanses the gastrointestinal tract of excess mucus
• contains vitamins E and B
• quick cooking
• contains iron, which has a beneficial effect on hematopoietic processes

In 100 grams of semolina:

Dry calories: 328 kcal

Proteins= 8.2g

Carbohydrates= 73.3g

The role of porridge in the human diet

The role of cereals in nutrition is invaluable. First of all, it is a source of slow carbohydrates, energy and strength. Cereals should form the basis of your diet, so feel free to include the presented types of cereals in daily menu. For weight loss, it is best to give preference to oatmeal, buckwheat and bulgur. However, do not forget to monitor the amount of carbohydrates you consume. All types of porridges are good for gaining weight, so there’s plenty to go around! Remember that the best nutrition is balanced diet, which will contain required quantity macronutrients - carbohydrates, fats and proteins. Delicious porridge and milk that doesn't run away!

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The answer to the question is which porridge is the healthiest, it will be interesting for absolutely everyone to know: ordinary people who eat properly and balanced; girls who are in the process of losing weight; professional athletes (s) who are at the stage of building muscle mass or drying; and even mothers who want their child to grow up healthy.

Which porridge is the healthiest? Why is it useful? pearl barley porridge? What are the 3 healthiest cereals?, - you will learn all this from this article, dedicated exclusively to cereals that play important role at proper nutrition. And, perhaps, we will start right now.

How to determine the usefulness of cereals? 3 healthiest cereals

When we say " the most healthy porridge ", then these words, first of all, mean:

— presence of B vitamins in cereals;

Based on these parameters, it is determined which porridge is the healthiest For human body. And now, based on the above, it’s time to find out what 3 healthiest cereals.

Buckwheat porridge

In first place in terms of usefulness is BUCKWHEAT. It is buckwheat that is considered the healthiest porridge. Why is buckwheat porridge so beneficial? and why, in fact, it occupies the first place of honor in rating of the healthiest cereals?

And the whole point is that buckwheat contains COMPLETE PROTEIN! This is the first reason why this porridge is so useful and indispensable for all sports fans. It contains 12 g protein, and for this it is rightly called “meat bread”. Of course, vegetable protein cannot be compared with animal protein in terms of the content of essential amino acids, so you should not completely switch to buckwheat porridge, but I would recommend including buckwheat in your diet, since among porridges it is still the leader in protein content.

What are the benefits of buckwheat porridge? more? Buckwheat is rich in micro- and macroelements such as: Potassium, Magnesium, Calcium, Phosphorus, etc. They are necessary for any body, from a child to an adult athlete preparing for competitions.

Also our the healthiest porridge- This is the ideal carbohydrate meal for anyone who wants to lose weight. Everyone probably knows that proteins, fats and carbohydrates should be present in everyone’s diet. healthy person in certain proportions depending on sports and life goals.

This is especially true for those who want to lose weight. Personally, I am not a supporter of various (carbohydrate, protein, mono-diets, etc.), during which the consumption of one (carbohydrates) or even two (carbohydrates and fats) nutrients is greatly reduced (to an unacceptable level). Such an undertaking can lead to very serious problems with your health, so it is better to refuse it immediately. Buckwheat porridge is a cereal from which you will not only not gain weight, but, on the contrary, by including it in your usual diet, you will eat and lose weight. What are the benefits of buckwheat porridge? for those losing weight, this is because it has low glycemic index(below 40), so its consumption does not provoke fat accumulation, but, on the contrary, has a positive effect on your weight loss.

So eat buckwheat: you will be healthy and slim!

Oatmeal

Second place in the ranking the healthiest cereals occupies OAT GREATS. Why is oatmeal so beneficial? Its main advantage and difference from all other porridges is the record fiber content (about 10%), which is not typical for grain crops. No other porridge can compare with oatmeal in terms of the amount of fiber.

Fiber is a substance that is practically not digested by our body, but helps remove all harmful toxins and waste from it. If you want to know which porridge is the healthiest to increase immunity, the answer will be clear oatmeal! And it's all about this very fiber.

When fiber enters the stomach, it is taken by bacteria that live in our gastrointestinal tract. These beneficial bacteria feed on fiber and without it they die, and their death negatively affects the immune system. This is primarily due to the fact that bacteria living in the stomach and intestines produce vitamins and support good microflora in your gastrointestinal tract and is responsible for the immune response. Therefore the presence beneficial bacteria- the key to good and strong immunity, which is very important when playing sports, and especially when losing weight.

As for losing weight. Oatmeal is also one of the the healthiest cereals when losing weight. What is its usefulness here? Oatmeal has a fairly low glycemic index (below 40), which allows you to consume it and still lose weight. But here it is important to consider some points:

1. You need to choose oatmeal, not instant muesli or cereal. It is cereal that is a source of slow carbohydrates and fiber, and all other derivatives belong to fast carbohydrates with a high glycemic index.
2. It is better to steam the porridge with boiling water overnight, and in the morning simply bring it to a boil (this is due to the denaturalization of starch and an increase in the glycemic index of the entire product) or cook not for very long so that the cereal does not boil, but remains whole and slightly hard.
3. In order to lose weight, it is better to cook oatmeal in water.

What are the benefits of oatmeal? We figured it out, so let's move on to our bronze medalist.

Barley porridge

Honorable third place among the healthiest cereals occupies PEARL PORRIDGE (whole barley). Many people probably now grimaced when they heard the word “pearl barley,” but I would not advise you to rush to such conclusions. Now we will figure out together what healthy pearl barley porridge, and why should it be used?

Barley is a fairly complete porridge that contains many vitamins and minerals. And the fact that it practically does not chew and bounces off the teeth (which makes it the unloved porridge of many) is precisely its most important advantage! The fact is that the glycemic index of cereals depends primarily on their grinding: the smaller the grains, the higher the GI of the porridge, and vice versa - the larger the grains, the lower the GI. It's very simple.

The most useful porridge for weight loss, due to this fact, it is pearl barley porridge that is considered. She is very very very very slow carbohydrates. Everyone knows that our body absorbs pureed and crushed food better and faster than solid and large food, since it is easier for enzymes to surround every particle of food and quickly digest it. But with pearl barley porridge the situation is completely different.

When chewing, it is very difficult to grind pearl barley to a powder state with your teeth, so you will still swallow fairly large grains, and when they enter your stomach, the enzymes whose task is to digest food will also take a very long time to cope with this difficult task, since they surround the large a particle of food is much heavier, and it will take several times longer to digest it. It is this fact that makes pearl barley a valuable source of slow and complex carbohydrates. So if you want to lose weight, then include pearl barley porridge in your diet, it is the healthiest porridge for weight loss.

So today we looked at 3 healthiest cereals, and found out which porridge is the healthiest from all three. In fact, everyone can rank the places for themselves, depending on the goals that you want to achieve by consuming this or that porridge. I can only remind you once again why these three of our favorites are useful.

Benefits of buckwheat porridge: contains 12 g of protein, which is mostly a complete protein, which makes this porridge a valuable source of vegetable protein and B vitamins. It has a low GI.

What are the benefits of oatmeal?: contains 10% fiber, which is key point in maintaining healthy microflora in the gastrointestinal tract and, as a result, high immunity.

What are the benefits of pearl barley porridge?: it has a low GI, is rich minerals and vitamins, is a very slow carbohydrate, which makes it the best product for weight loss.

Well, we have summed up the results with the healthiest cereals, and in the next article I will tell you about the most useless cereals and the myths created around them.

Your coach, Janelia Skripnik, was with you!

The extraordinary strength of Russian heroes is mentioned in epics and legends, but few people know that their main food was porridge. Of course, the diet of Ilya Muromets, Dobrynya Nikitich and Alyosha Popovich included meat, fish, mushrooms, vegetables, etc., but when the heroes went on a military campaign, they took with them weapons, a horse and a bag of cereals. This was quite enough to gain strength and energy to win the battle. Thanks to beneficial properties The heroes were powerful, muscular, healthy and strong. It remains to be seen which cereal they preferred.

Rice in those days was very rare and was very expensive, buckwheat, brought by Greek monks, was cooked on holidays, but there was a lot of millet, barley, oats, wheat and rye. Porridge was cooked from purified and whole grains, which retained all vitamins and minerals. Sometimes the grain was crushed to cook faster, but the useful bran hull was never removed. The cereal was steamed for a long time in a Russian oven, and this cooking method is still considered the most useful. The benefits of cereals for the body in this case are obvious, since steamed whole cereals saturate the body with all necessary substances, remove toxins, normalize blood pressure and cholesterol levels, and also help to lose overweight.

The benefit of different cereals also lies in the fact that they contain complex carbohydrates and proteins that are perfectly digestible even after heat treatment. This is probably why the Russian heroes had such prominent figures. The finished porridge was seasoned with creamy, hemp or linseed oil, and here sunflower oil They began to produce in Russia only in the middle of the 19th century.

Rice is the oldest grain on earth

When discussing the benefits of cereals, it is difficult to say which cereal is the healthiest, because each has its own characteristics and advantages. For example, rice, which appeared in China and India 7 thousand years ago, contains the most high concentration proteins and carbohydrates, which are necessary for a growing body - this is the main benefit of rice porridge for children. In addition, rice contains folic acid, which treats anemia and has astringent properties, so rice water is recommended for intestinal disorders. Yulia Vysotskaya's family loves this cereal very much.

“You can eat rice for breakfast, lunch and dinner, and the dish will not be repeated - there are pilafs, porridges, sushi, and desserts. The main thing is to choose the right variety and achieve the ideal result from it,” says Yulia.

For porridge and sweet desserts, Yulia advises using Arborio or round Krasnodar rice, which absorbs water perfectly and acquires a creamy texture. Boil rice porridge very easy, try the twelve-minute recipe. Rinse the cereal and fill it with milk or water in a ratio of 1:3 and cook for 12 minutes over very low heat, and then cover the pan for another 12 minutes until the remaining liquid is absorbed.

For risotto, Julia advises buying carnaroli and vialone nano varieties, which become soft when cooked but do not stick together. Devzira is ideal for pilaf, and japonica variety is ideal for sushi, which becomes sticky and dense after cooking. Basmati rice, jasmine rice, as well as wild, brown and red rice, which are served as a side dish for meat, fish and vegetables, are very popular in the East. In Asian countries, rice is often steamed by pouring it into a special sieve, which is placed over a pan of boiling water. The rice turns out very tender and crumbly.

Buckwheat is not from Greece, but from India!

Buckwheat is one of Yulia Vysotskaya’s favorite cereals. If we talk about the benefits of cereals for children, then buckwheat is necessary for a growing body; it does not contain starch and gluten, but it contains a lot of iron. Buckwheat increases hemoglobin levels and is a leader in protein content; it also strengthens the immune system and removes salts heavy metals, which come to children's body along with vaccinations.

If you are preparing classic porridge, there should be twice as much water as cereal. After boiling, cook the buckwheat for about 10-12 minutes, while keeping the lid of the pan loosely closed. After cooking, cover the pan with a blanket and let the porridge stand warm for a while until it becomes fluffy and very crumbly. Without steaming, buckwheat is cooked for 20-25 minutes. By the way, before cooking, buckwheat can be heated a little in a frying pan to enhance the nutty taste. Some supporters healthy image life is used only raw buckwheat, since store-bought cereal is pre-fried for long-term storage. But the taste of green buckwheat is not so bright and familiar, rather an acquired taste.

Oatmeal: variety and benefits

Everyone knows about the benefits of oatmeal in the morning, because oats are very good for gastrointestinal tract, and regular consumption of oatmeal cures gastritis, ulcers and restores intestinal microflora. Oatmeal is sold in the form of whole grains, flattened boiled grains called oat flakes, and oatmeal - oatmeal.

And although we most often use rolled oats for baking and porridges, according to Yulia Vysotskaya, “whole oatmeal contains a third more nutrients than crushed rolled oats or oat flakes. And compared to rolled oats, it’s not enough to pour boiling water over it, but you need to cook it for about 30 minutes, and the ratio of water to cereal should be 1:3.”

Before cooking, oatmeal should be washed and sorted well, then steamed with boiling water and left for four hours. Crushed oatmeal is cooked for 30-40 minutes, and whole oatmeal - about two hours. At the very end, you can add a little milk into the pan to make milk porridge. Doctors talk a lot about the benefits of oatmeal during pregnancy, since it contains a high concentration of vitamin B9, which is necessary for prevention. birth defects fetus athletes to gain muscle mass, and those who want to lose weight eat it to lose weight. The fact is that oatmeal removes from the body excess liquid and satisfies for a long time due to its low glycemic index, especially if it is brewed without sugar and milk. The benefits of porridge on water with a minimum of salt and healthy oils proven in practice!

Millet for health and youth

Millet, which is the seeds of millet, is considered the leader in fat content, so it is not stored for long and quickly loses its taste. The health benefit of millet porridge is that it removes antibiotics from the body, so every person should include it in their diet from time to time. Important information for women - millet retains moisture in the skin cells, makes it soft, firm, elastic and rejuvenates the body. To save valuable vitamin composition To preserve the benefits of cereals, you need to cook them correctly, and here Yulia Vysotskaya’s recommendations again come to our aid.

She advises thoroughly washing the millet before cooking in 5-6 waters, and then pouring hot water or milk if you want to get a crumbly porridge. For viscous porridge, from which you will later make a casserole, pour cold milk over the cereal. The proportions for “spreading” are 180 ml of water per 100 g of millet, and for “spreading” the millet you need to take twice as much. By the way, some housewives soak millet before cooking for about an hour to get rid of the characteristic taste of raw cereal, and the porridge is cooked over low heat for about 25-30 minutes.

Barley - favorite porridge of Peter I

As Yulia Vysotskaya says, pearl barley, undeservedly forgotten some time ago, is now experiencing a rebirth; in many countries they even prepare risotto from it. Barley is the oldest grain on the planet, which our distant ancestors used as medicine, since it contains hordecin, which has antibacterial properties, and lysine, which can even cope with the herpes virus. Pearl barley also strengthens muscles and stimulates brain activity, so it is useful for athletes and anyone involved in mental work.

Nevertheless, pearl barley must first be soaked in water for 12 hours, although previously in Rus' housewives poured milk or fermented milk products so that it becomes especially tender and acquires a creamy taste. They cook it in a 1:2 ratio with water, but some housewives take a liter of water per glass of cereal, since the barley boils very much. Don't be surprised if you open the pan and see that the volume of the porridge has increased fivefold. The porridge is cooked for 40 minutes to 1.5 hours, it all depends on the degree of soaking of the cereal and the size of the grain, because barley can be sold crushed like barley.

Due to its high calorie content and benefits pearl barley is constantly present in the diet of bodybuilders and supporters of a healthy lifestyle. This was also Peter I’s favorite porridge, although in those days it was prepared in a Russian oven. Try boiling pearl barley in a water bath for 2.5 hours and you will understand why Russian Emperor I was ready to eat this dish every day.

On the eve of autumn and winter, we traditionally stock up not only on a variety of preserved foods, but also more nourishing foods, such as cereals. Basically it's cereal crops which we eat for breakfast or use to fill us up as a side dish for other dishes. But cereals differ significantly not only in appearance and taste, but also in their nutritional value. We present to your attention the TOP 10 most popular and healthy bulk products from cereals and legumes for our bodies.

1 Buckwheat

Valuable among all cereals, because it contains more B vitamins, in particular B2, as well as PP, C, E, amino acids, a record amount of minerals (magnesium, potassium, phosphorus, iron), and vegetable protein.
Especially useful for young children, schoolchildren, pregnant women and the sick. Recommended: for anemia (low hemoglobin levels), diabetes mellitus, vascular diseases.

Calorie content: 375 kcal per 100 g of boiled cereal
Better to eat with milk.

2 Oatmeal

Contains B vitamins, biotin, selenium,. Reduces cholesterol levels, normalizes acidity, improves digestion, cleanses the body, and has a positive effect on skin condition.

Calorie content: 405 kcal.

Best eaten with milk, yogurt, dried fruits, berries and sliced ​​fresh fruit.

Cons: oatmeal, instant cereals are easily digested and stored in the form of extra pounds. Oatmeal causes allergies in some people. Not recommended for people who are intolerant to gluten and protein.

3

Unfortunately, while lentils are very popular - red, yellow, grey, orange, green and black - they are now deprived of attention in Ukraine. But extremely valuable. The ancient Greeks called it meat for the poor. 100 g contain 26 mg of protein, which is equivalent to a 200-gram pack of cottage cheese. 200 gram serving of lentils - daily norm folic acid. Like all legumes, lentils contain much more protein than grains. Rich dietary fiber, fiber, vitamin B1 (thiamine) and phosphorus.

Calorie content: 310 kcal
Cons: does not combine well with fruits and animal proteins, and may cause flatulence in some people. Contraindicated for gout, joint diseases and uric acid diathesis.

4 Corn grits

Contains iron, silicon, sodium, phosphorus, chromium, zinc, Vitamin PP, as well as carotene (vitamin A). Removes from the body toxic substances, useful for cardiovascular diseases.

Calorie content: 337 kcal
Cons: in children it can cause diathesis on the cheeks. Lovers of hominy and polenta, eating them in large quantities, may gain excess weight.

5 Rice

A real source of energy and carbohydrates. Removes toxins well, has a positive effect on large intestine. For those who want to lose weight or have diarrhea, it is advisable to eat water, without fat. Recommended for those who do not tolerate protein well.

Calorie content: 377 kcal
Cons. White polished rice digests too quickly. Contains less protein than previous cereals. If you constantly eat only rice, your body lacks vitamin B1.

6 Millet

Contains vitamins, copper, zinc, magnesium and phosphorus, vitamin D - and therefore millet porridge is much more more useful than any potato. Removes waste, toxins, and heavy metal ions from the body. Helps to remove nervous tension And physical fatigue. Strengthens nails and hair. Useful for people with overweight and residents of environmentally polluted regions. It is recommended to eat with honey.

Calorie content: 380 kcal
Cons: digests slowly and reacts with heated fats, acquiring bitter taste. Difficult to digest by people with low and zero acidity.

7 Perlovka

Cereals made from polished barley grains contain the following: useful substances, such as phosphorus, magnesium and calcium, as well as lysine (helps strengthen bones and tendons and has certain antiviral properties). Helps with constipation. Improves skin condition, refreshes complexion. Useful for athletes and intense people physical work And mental work. It's good to eat with honey.

Calorie content: 375 kcal
Minus: you need to cook for quite a long time.

8 Wheat cereal

Cereals from ground grains of wheat. Contains zinc and silver, iron, phosphorus, zirconium, beta-carotene, vitamins B1, B2, PP, vegetable proteins, fats, and starch. Restores strength, useful for increased physical activity.

Calorie content: 327 kcal per wheat porridge(from durum wheat)
Minus: Contraindicated for people with allergies to wheat protein and white bread.

9 Barley groats

This grain is nothing more than unpolished particles of barley kernel. Contains a lot of fiber, gives a long-lasting feeling of fullness, a wonderful “broom” for the body. Recommended for weight loss and cleansing the body of toxins. Good for the liver.

Calorie content: 300 kcal per 100 g serving of porridge
Cons: doesn't go well with egg white. Not recommended in excess quantities for pregnant women (certain substances may cause premature birth), and is also contraindicated in patients with glisine enteropathy.

Contains phytin ( organic compound phosphorus). Useful for children, teenagers, patients with gastritis and stomach ulcers, and people who are too thin and exhausted. Positively affects bones, muscles and the gastrointestinal tract.

Calorie content: 398-400 kcal
Cons: healthy adults semolina porridge There's no point in getting carried away. Semolina contains very few vitamins. If you eat semolina alone, you can quickly gain excess weight and not get many nutrients.

P.S. Nutritionists have calculated a single serving of cereal for one person - no more than 50-200 g of crumbly boiled cereal or 200-250 g of viscous porridge. It is better to take at least 3-5 during the week various types croup