The benefits of wheat porridge - an original Russian dish
In the days of convenience foods and fast food, more and more people are thinking about proper nutrition. It is often discussed what is the use of wheat porridge - this is not very popular now, but an ancient national dish. A nutritious breakfast for the whole family is easy to prepare, especially with a multicooker.
Composition and origin of wheat groats
Among the rich composition:
- vitamins - groups B plus A, E, F, C;
- minerals - potassium, magnesium, calcium, molybdenum, zinc, phosphorus;
- fiber - dietary plant fiber.
A little about calories
The protein content in wheat porridge exceeds the fat content: 11.5 g versus 1.3 g, and carbohydrates - 20.7 g per 100 grams of product. The total calorie content is 316 kcal.
Considering the fact that sugar, milk and butter are added to the recipe, the calorie content increases significantly. So when nutritionists consider the benefits and harms of wheat porridge for weight loss, they are referring to the non-additive options.
The benefits of wheat porridge for the whole body
The body responds to the rich composition of the boiled delicacy:
- increased immunity;
- normalization of the gastrointestinal tract;
- improving metabolism;
- a decrease in the level of free radicals due to the content of antioxidant vitamins - prevention of premature aging;
- cleansing blood vessels due to the regulation of cholesterol metabolism
Regular consumption of wheat porridge helps to improve the condition of skin, hair and nails, and fiber plays an important role in this.
It, like a soft brush, cleans the intestinal villi from toxins and undigested food debris, while simultaneously stimulating peristalsis.
It is recommended to add this dish to the diet for those who want to lose weight. The benefits and harms of wheat porridge in combination with calorie content were evaluated by nutritionists from the standpoint of safe weight loss - in the absence of individual contraindications. It is better to start from a fasting day, when 300 grams of porridge, cooked in water without salt and sugar, is stretched into six meals. Next comes a sparing diet for 1-2 weeks, during which you can add proteins and fats to the diet, but monitor the total calorie content - no more than 1200 kcal.
Also, wheat porridge is recommended for people who endure heavy physical exertion, patients with diseases of the cardiovascular system. The content of useful microelements and vitamins makes porridge an excellent breakfast for children. True, it will not be possible to cook it quickly: a coarse grinding requires at least half an hour to completely cook it. But this is where the programmable multicooker.
Is there harm, that is the question ...
The only relatively harmful substance (and even then not for everyone) is gluten. With congenital intolerance to this vegetable protein - celiac disease, which, however, occurs in rare cases, it is forbidden to eat wheat porridge.Nowadays, a gluten-free diet is all the rage, but nutritionists take it to the extreme: a good diet is a balanced diet.
One more point: Paracelsus's dictum that “everything in life is poison, only the dose is important” reminds of measure. Overeating or constant use of the same dish for breakfast, lunch and dinner leads to disturbances in the functioning of the gastrointestinal tract: heaviness in the epigastrium, changes in stool.
A complete list of contraindications for taking wheat porridge:
- celiac disease;
- decreased acidity of the stomach;
- peptic ulcer in the acute stage;
- disorders of the thyroid gland;
- the period after surgery.
Thus, the benefits and harms of wheat groats are relative and individual.
Cooking tricks
The taste of porridge depends primarily on the type of cereal - there are several secrets to choosing a quality one. A solid color, the absence of unhulled grains and foreign additives is the difference between a good product. The presence of stuck together lumps is also unacceptable. As a rule, coarsely ground wheat porridge contains more nutrients. In addition to the traditional Russian dish, casseroles, puddings, soups and even pancakes are made from cereals.
Popular among gourmets is "Bulgur" - a special type of wheat groats. It requires a special way of cooking. For those who are concerned about the presence of gluten, we can recommend spelled - the predecessor of soft grains, where there is less gluten. Healthy food advocates look for spelled in specialty stores.