According to WHO guidelines for healthy eating, grains should make up about 30% of the diet. Of the four most popular and useful porridge tells etozdorovo.top.
Various cereals constitute the major part of the diet of humans since ancient times. When people still did not know about proper nutrition, cereals have been popular due to its availability and high saturation. Cereals rich in complex carbohydrates, as well as contain a large amount of vitamins and minerals.
1. Buckwheat
Currently, the most popular and useful buckwheat groats considered. It contains many proteins, complex carbohydrates, as well as a bouquet of minerals, including iron and zinc. In addition, this porridge is low-calorie and rich in fiber.
2. Oatmeal
Another useful and accessible porridge - oatmeal. Because of its viscosity, it gently coats the stomach, protecting its walls. Oatmeal porridge nourishing, it has a lot of plant fiber as well as substances that help reduce the level of sugar and cholesterol in the blood.
3. rice
Many consider Fig helpful. But in fact, white rice - is processed and refined grains, that is, a large number of useful features in it is lost. Therefore it is necessary to choose brown rice. It retains more vitamins, minerals and fiber, but also has a low glycemic index.
4. quinoa
One of the first cereals, which, according to scientists, appeared in the diet of people, it's a movie. Porridge of these grains is a leader in protein content - 14.5 g per serving 100 g The buckwheat protein is slightly smaller - only '13 Furthermore, quinoa is rich in amino acids, it contains vitamins, folic acid, selenium, sodium, and magnesium. It is this porridge is considered the best choice for athletes.
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