As a food product, cereal has a high nutritional value and contains a number of vitamins and minerals.
Which cereal is the healthiest and useful? We present to you the seven most healthy porridge from cereals, comparing their nutritional value.
1. Millet
Pshonka - a tasty, healthy cereal, and that for some it is very important, does not contain gluten. Therefore it is useful for people suffering from celiac disease (indigestion due glyutensoderzhaschih products) and allergies, as well as infants.
Porridge of millet has warming properties, easy to digest and highly nutritious, is alkaline, which helps keep the acid-base balance.
Additional nutrients included in the wheat grains include silica (silicon dioxide), vitamins of group B (B1, B2, B5, B6, B9 and PP), vitamin E, lecithin, antioxidants and minerals, particularly magnesium, iron, potassium, zinc, copper, manganese, and selenium. Silica has beneficial effects on the joints, improves the appearance of skin, hair and nails, supports the blood vessels in good condition, and improves metabolism.
2. Buckwheat
Buckwheat can be accessed in the cooked or fried form. The first embodiment is definitely useful. One serving of this cereal gives the body the amino acids lysine, responsible for the absorption of calcium and tryptophan, which stimulates the production of the hormone melatonin, and happiness for a good night's sleep.
Useful properties of buckwheat are also due to the content of vitamins B1 and PP, which have a positive effect on the nervous system, as well as other vitamins B2, B5, B6 and B9. Furthermore, porridge is rich in antioxidants rutin, quercetin, procyanidin and minerals such as magnesium, iron, potassium, manganese, selenium, zinc and copper.
As with millet porridge, buckwheat contains no gluten, so it is recommended for people with celiac disease and those who adhere to a gluten-free diet. On the package of buckwheat should be marked with a crossed-out ear. His absence may indicate contamination of foods containing gluten.
3. Quinoa
Quinoa (quinoa) - a kind of exotic gluten-free cereal. The seeds are a source of protein, dietary fiber, virtually all the complex group of vitamins B (B1, B2, PP, B6, B5, B9) and vitamin E, and minerals iron, magnesium, potassium, copper, selenium, manganese and zinc.
Quinoa is known for more than 5000 years old and was one of the products of the Incas subsistence living in the mountainous regions of Chile, Peru and Bolivia. Currently, the grain is presented as a healthy alternative to potatoes, rice and pasta.
4. Munk
Semolina is one of the oldest dishes that quickly satisfies hunger. Its nutritional value depends on the production method. The stores sell semolina porridge and quick cooking from it. The first product made by grinding grains of wheat. The second - further subjected to heat treatment for accelerated preparation of porridge.
Nutritional semolina related to the content of vitamins B1, B2, B5, B6, B9, PP and some minerals, including potassium, iron, magnesium, zinc, copper, manganese. Munk - the only grain that contains large amounts of iodine. It refers to digestible foods, so there must be people in the menu, suffering from gastro-intestinal diseases.
5. cuscus
Kasha couscous was already known 3000 BC. e. Berbers, Egyptians and people from other African countries north of the "Dark Continent". Krupa was popularized in Europe by the French.
Couscous is an important part of the Muslim diet. The followers of Islam believe durum wheat grain symbol of happiness and wealth. Couscous is a source of magnesium, copper, manganese, zinc and vitamins B1, B2, PP, B5, B6, and B9. However it contains less fiber than other cereals. Easy digestible treats for children, the elderly and pregnant women.
6. pearl barley
Barley porridge prepared from barley grains. In stores you can find a grain of barley in the shell in which the highest content of minerals and vitamins, and seeds of a rough grinding. Barley poorer source of minerals compared with buckwheat groats and pshonnoy.
Pearl barley is recommended for people suffering from hypertension, cardiovascular disease and diabetes, as it helps to normalize blood glucose levels. Krupa contains a lot of protein and fiber, including beta-glucan, as well as several minerals potassium, magnesium, iron, zinc, selenium, copper and manganese. In addition, pearl barley provides dose of vitamins B1, B2, PP, B6.
7. Oatmeal
The oatmeal more antioxidants than other types of cereals. In addition, the number is greater than in some vegetables, fruits and cereals. This high-calorie cereal. The product is rich in complex carbohydrates, protein and fiber, and minerals magnesium, manganese, copper, zinc, iron and vitamins B1, B2, B5, PP, B9. Oatmeal as quinoa comprises unsaturated fatty acids. It prevents the synthesis of cholesterol and prevents the absorption of sugars.
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