Любимые и не любимые с детства: какая каша полезнее

It's no secret that one of the healthiest breakfasts is porridge. They (porridge) – this is the source of the so-called "slow" carbohydrates, which ensure good functioning of the digestive tract for the whole day and give a normal feeling of fullness to the body.

Plus, porridge – it is an integral part of a dense and tasty side dish. The most important – this is the right cooking technology and understanding which cereals are best to include in your diet, based on your characteristics.

Let's figure it out together with estet-portal.com, so to speak, put our dishes on the shelves and try to find out which porridge is healthier.

Which porridge is healthier: a variety of porridges

If you ask an average person what kind of cereals he eats or at least what types he knows, then most likely he will name buckwheat, and even oatmeal.

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He will also remember the unloved semolina porridge from childhood, grimacing, and in this way, not the best opinion is formed about porridge. But in fact, there are a huge number of different and super-duper tasty and healthy cereals.

Let's talk about the most nutritious cereals that you should include in your diet to improve our health and dispel the myth that what porridge – it's «fu».

Read also: Benefits of grains: vital carbohydrates

Healthiest breakfast: oatmeal

Oatmeal − A very popular breakfast food consisting of oats, water, cow's   or vegetable milk. For taste, you can add anything from your refrigerator to oatmeal: fruits, berries, honey, grated cheese, etc. Packed full of nutrients and fiber, oats are one of the most nutritious whole grain foods a person can consume.

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Although since childhood, many people did not like oatmeal, but wondering "which porridge is healthier", then oatmeal should be in your top 3!

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Benefits of oatmeal: promotes weight loss, reduces the risk of cardiovascular disease, lowers blood sugar.

An excellent alternative to already boring cereals: couscous

Another "derivative" from wheat groats, invented in Africa. Couscous is a tiny paste made from wheat or barley. It is served both with meat and with vegetables, dried fruits and even nuts. It is prepared from small semolina, which is sprinkled with water, grains are formed, sprinkled with dry semolina, sieved and dried. Sometimes couscous is made from barley or rice.

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Just one cup of couscous contains more than half of the recommended daily intake of selenium, a powerful antioxidant that helps fight inflammation and bad cholesterol.

Couscous is also a good source of fiber: one cup provides almost 10 percent of your recommended daily allowance, but you should make sure you pair it with plenty of other fiber-rich foods. To get the most out of your nutrients, choose whole wheat couscous.

Taste of the East: rice and its types

White rice contains protein, vitamins, minerals and some fiber, and is low in fat and salt. When eaten in moderation and as part of a balanced meal, white rice makes a positive contribution to a healthy diet.

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As for brown rice, it: contains vitamin E, iron, zinc, magnesium, phosphorus and selenium (depending on the content of selenium in the soil), it has a small amount of copper, manganese and calcium, contains vitamin C high in potassium and low in sodium, phytochemicals including phenolic acids, phytic acid, plant sterols and saponins.

This type of rice is also gluten-free and the most non-allergenic of all cereals.

Not only healthy, but also very tasty: corn porridge

Corn is one of the sweetest porridges. This cereal will perfectly cleanse the body of toxic compounds of fluorine and chlorine.

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such as thiamine, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid, vitamin E, iron, zinc, magnesium, phosphorus and selenium (depending on the selenium content of the soil), small amounts of copper, manganese and calcium.

Corn has a higher concentration of plant sterols than other grains. Gluten free.

Something new and very tasty: bulgur

This is a groat made from boiled, dried and steamed durum wheat. After steaming, the wheat grains are dried in the sun, after which they are hulled and crushed. The highest nutritional value has whole-grain brown bulgur, from which the upper shell rich in microelements is practically not removed.

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Bulgur is saturated with vitamins, especially B, K, E vitamins, beta-carotene, microelements (phosphorus, iron, selenium, copper, zinc, manganese, potassium, sodium, calcium). Also, cereals contain unsaturated fatty acids, saccharides, ash substances and fiber. Regular use of bulgur has a positive effect on the state of the nervous system, for which B vitamins. A large amount of mineral salts helps to restore metabolism, makes skin and hair more "alive".

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One of the most popular breakfast cereals: quinoa

Quinoa contains significant amounts of all the essential amino acids. Quinoa is traditionally produced in South America at higher altitudes and in cooler conditions than in Australia.

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Quinoa Nutritional Value: The porridge is rich in carbohydrates, with a low glycemic index of 53, high in protein (15%) providing all the essential amino acids including lysine, relatively low in fat in terms of minerals, provides the body with plenty of manganese, magnesium, iron, copper, phosphorus and potassium, contains vitamins E and B, high in fiber, gluten free

Taste of childhood: buckwheat porridge

The most favorite and delicious porridge from childhood for most.

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Buckwheat nutritional value: contains a high concentration of protein (13-15%), second only to oats and rich in the amino acid lysine, rich in carbohydrates, polyunsaturated essential fatty acids such as as linoleic acid, contains vitamins B1, C and E, higher levels of zinc, copper and manganese than other grains, is a rich source of polyphenolic compounds, contains rutin, a bioflavonoid that helps control blood pressure and has anti-inflammatory and carcinogenic properties, does not contain gluten .

Buckwheat has played an important role in diets around the world, mainly in Asia and Eastern Europe for about 8000 years.

The most popular and delicious porridge: amaranth

Thanks to the lively, pungent taste of amaranth and the higher levels of protein it contains compared to most other grains, amaranth is growing in popularity today. Amaranth is not grown in large quantities in Australia, so most of the amaranth is imported.

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Amaranth nutritional qualities: high protein content (13-14%) consists of 6-9% oil , which is higher than most other cereals. Amaranth oil contains approximately 77% unsaturated fatty acids and is high in linoleic acid.

High fiber, gluten free, high in iron, magnesium, phosphorus, potassium and calcium. Rich dietary source of phytosterols with cholesterol-lowering properties.

It was not for nothing that my mother said: “Eat porridge – bethe mosthealthiests

As we have already understood from the above, that porridge – this is a super healthy product that must be included in our diet. In addition, now on the Internet you can find a million amazing recipes on how to make a culinary masterpiece out of simple porridge. Therefore, if in childhood you did not like cereals and refused them, make up for their lack right now!

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