Energy value in buckwheat. Recipe Boiled buckwheat

100 gr buckwheat rich in vitamins and minerals such as: vitamin B1 - 24.2%, vitamin B6 - 24.1%, vitamin PP - 43.4%, potassium - 17.9%, silicon - 325.3%, magnesium - 59% , phosphorus - 44%, iron - 44%, cobalt - 37.4%, manganese - 94%, copper - 77.1%, molybdenum - 59.2%, selenium - 18.2%, zinc - 20.6%

What is useful 100 grams of buckwheat

• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
• Silicon is included as a structural component in the composition of glycosaminoglycans and stimulates the synthesis of collagen.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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The popularity of buckwheat is determined not only by the fact that the calorie content of boiled buckwheat is quite low, but also by how unique and rich the composition of buckwheat is per 100 grams. It includes vitamins, minerals, amino acids that play a vital role for the human body. In the article we will consider the composition of buckwheat: proteins, fats, carbohydrates, the amount and ratio of which is especially important for athletes and losing weight people.

Nutritional value of buckwheat per 100 grams

The nutritional value of buckwheat compared to other cereals is distinguished by the ratio of proteins, fats and carbohydrates. The nutritional value of buckwheat in 100 grams contains:

• Fats - 0.9 gr;
• Proteins - 3.5 gr;
• Carbohydrates - 15.9 gr;
• Water - 73.3 gr;
• Unsaturated fatty acids - 0.2 gr.

Athletes are most often interested in how many proteins are in buckwheat. In dry form, this cereal has 12.6 grams of protein per 100 grams of product. The chemical composition of boiled buckwheat contains 3.5 grams of protein.

Another value of the composition of buckwheat per 100 grams is the low content of saturated fats, the absence of cholesterol, sugar, a large amount of fiber, slow carbohydrates, which give a feeling of satiety for a long time. That is why buckwheat diets are very popular all over the world. Athletes also appreciate this cereal for the nutritional value of boiled buckwheat.

The nutritional value of buckwheat in finished form is very high, it is compared even with meat. The amount of amino acids in this cereal is comparable to peas, beans and other legumes. Proteins in buckwheat are contained in almost the same amount as in eggs or milk powder.

The glycemic index of buckwheat is 55 units out of 100. This suggests that when eating cereals, blood sugar levels do not increase quickly. The result is nutrient absorption without excess being stored as fat.

For convenience, we present a table indicating the nutritional value of dry buckwheat per 100 grams:

Video

The composition of buckwheat per 100 grams

The chemical composition of buckwheat is no less striking than the nutritional value of buckwheat in 100 g. Vitamins, macro and microelements that are beneficial for the human body are present in large quantities in this cereal.

The composition of raw and boiled buckwheat is rich in B vitamins necessary for protein, carbohydrate, lipid and water-salt metabolism. This group of vitamins is important for the brain and nervous system. The composition of buckwheat, compared to other cereals, is especially rich in vitamin P, which is necessary for the heart, thyroid gland, and arterial walls. The composition of boiled buckwheat does not contain gluten (gluten), which is especially important for people with allergic reactions to this substance. Other cereals (wheat, rye, oats, barley) contain gluten.

The energy and nutritional value of buckwheat boiled in water is high due to the correct balance of the biochemical composition. We recommend regularly including cereals in the diet to normalize digestion, cleanse the body, and restore the balance of trace elements. This is especially important for weight loss, the composition of buckwheat will also be useful for people suffering from obesity, diabetes, atherosclerosis, diseases of the cardiovascular system and gastrointestinal tract.

You can study in detail the chemical composition of buckwheat per 100 grams using the table:

Vitamin PP	4.2 mg
Vitamin E	6.65 mg
beta carotene	0.01 mg
Vitamin A (RE)	2 mcg
Vitamin B1 (thiamine)	0.43 mg
Vitamin B2 (riboflavin)	0.2 mg
Vitamin B6 (pyridoxine)	0.4 mg
Vitamin B9 (folic)	32 mcg
Vitamin E (TE)	0.8 mg
Vitamin PP (Niacin equivalent)	7.2 mg
Iron	6.7 mg
Zinc	2.05 mg
Iodine	3.3 mcg
Sulfur	88 mg
Chlorine	33 mg
Phosphorus	298 mg
Potassium	380 mg
Sodium	3 mg
Magnesium	200 mg
Calcium	20 mg
Copper	640 mg
Manganese	1.56 mg
Selenium	8.3 mcg
Chromium	4 mcg
Fluorine	23 mcg
Molybdenum	34.4 mcg
Bor	350 mcg
Silicon	81 mg
Kolbat	3.1 mcg
Nickel	10.1 mcg

Buckwheat is a cereal obtained from grains of sowing buckwheat (an annual cereal of the Buckwheat family). The homeland of the plant is the mountain slopes of India, Burma, Nepal, from where it spread throughout the globe. In Europe, the cereal "got" from Greece.

The product is used in cooking to create a side dish for vegetable, meat dishes, casseroles and snack pies. In addition, buckwheat has found wide application in medicine: it prevents beriberi (especially in the spring and winter), strengthens the walls of blood vessels, improves immunity, activates the intestinal tract, and stabilizes the psycho-emotional background.

General information

Buckwheat is classified as an environmentally friendly product, since the technology of its cultivation does not require the introduction of chemicals during sowing. The cereal is cultivated primarily for culinary use. However, due to the rich chemical composition, cereals are popular in diet therapy, medicine, cosmetology, and agriculture.

There are the following types of buckwheat:

• core (whole grain, peeled from the outer shell);
• prodel or cut (crushed cereals with a broken structure);
• Smolensk flakes (heavily crushed grains).

Classification of buckwheat according to the type of heat treatment:

• fried (dark brown);
• steamed (brown);
• natural (light green).

Remember, the smaller and darker the cereal, the less nutrients it contains.

Chemical composition

Buckwheat is the champion in protein content among cereals. The biological value of the culture protein is determined by 18 amino acids present in the cereal. The highest concentration falls on lysine, tryptophan, arginine, methionine, valine, isoleucine, glycine.

Interestingly, in terms of protein content, buckwheat is a complete alternative to animal protein. To supply the body with building material, it must be present daily in the menu of athletes, vegetarians, pregnant women, and the elderly.

Table No. 1 "Chemical composition of buckwheat"

Element name	Ingredient content in 100 grams of cereal, milligram
vitamins
	6,65
	4,2
	0,2
	0,4
	0,43
	0,032
	0,002
	380
	298
	200
	88
	33
	20
	3
	81
	6,7
	2,03
	1,56
	0,64
	0,35
Titanium	0,034
	0,033
	0,023
	0,0101
	0,0083
	0,004
	0,0033
	0,0031

The nutritional value of buckwheat includes (per 100 grams):

The calorie content of the product directly depends on the method of preparation. So, dry (sprouted) grain contains 330 kilocalories per 100 grams of product, boiled cereals - 150 kilocalories, steamed kernel - 250 kilocalories.

Given that there is no gluten (gluten) in the cereal, buckwheat is of particular value to people suffering from celiac disease.

Beneficial features

The effect of cereal on the human body:

In addition, with regular consumption of buckwheat, the functional state of the dermis, hair, and nails improves.

Application in medicine

Considering that buckwheat contains a wide range of useful substances, it is successfully used in traditional medicine. For the preparation of medicinal potions, whole, unroasted cereal grains (green), as well as leaves and shoots of buckwheat, are used.

Folk recipes:

To enhance the therapeutic effect, the powder is washed down with warm milk. The tool is used for at least 30 days (until the condition improves). If necessary, after a monthly break, the course is repeated.

1. Buckwheat jelly to strengthen the cardiovascular system, prevent atherosclerosis. The composition of the healing agent includes 45 - 50 grams of cereal (previously crushed in a coffee grinder), 250 milliliters of water. These ingredients are combined and thoroughly mixed. After that, the mixture is poured into a liter of boiling water in a thin stream. Kissel is simmered on low heat for 10 minutes. Take buckwheat composition 3 times a day, 200 milliliters.
2. Healing ointment for abscesses, boils, difficult to heal wounds. Chopped buckwheat (45 grams) is combined with a decoction of celandine (50 milliliters). The healing mixture is applied to the affected area three times a day for 10 minutes.
3. Buckwheat seedlings for healing the body. The grain is rinsed with clean water, and then spread on wet gauze. The container with raw materials is placed on the windowsill. Considering that green buckwheat produces a lot of mucus, the fabric and cereals are washed daily with water. With proper care, seedlings appear on the 2nd day. For medicinal purposes, a slightly "hatched" grain (1 - 4 millimeters) is used.

Remember, the length of the sprouts should not exceed 1 centimeter.

Indications for use: anemia, obesity, beriberi, inflammation of the gallbladder, arthritis, pathology of the organs of vision, atherosclerosis, coronary heart disease, varicose veins.

1. Powder for babies. The crushed buckwheat kernels are sifted through a fine sieve. The resulting powder is used for the prevention and treatment of diaper rash in children (in the absence of lycopodium).

Application in cosmetology

Buckwheat, along with the improvement of the body, has a beneficial effect on the skin (nourishes, rejuvenates, cleanses, normalizes cellular metabolism). Due to the content of vitamins, phytohormones, organic acids and fats, the cereal is actively used in the composition of professional cosmetics, as well as homemade masks, creams and scrubs. Homemade mixtures with buckwheat are ideal for the care of combination, normal, sensitive skin.

Cereal-based home remedies:

With regular use of the composition (three times a week), the complexion improves, capillaries are strengthened, and “oily sheen disappears.

1. Mask-film for problematic and sensitive skin. To prepare the product, you will need 100 milliliters of chamomile infusion. 15 grams of edible gelatin and 20 grams of buckwheat flour are dissolved in it. The prepared mixture is heated to 70 degrees, and then cooled. After that, 15 milliliters of fresh aloe juice (or cucumber) is added to the mask. The composition is kept on the face for 20 minutes, and then gently removed with your hands. The mask-film is used to cleanse and narrow pores, reduce acne, activate blood circulation, deeply moisturize the dermis. It is suitable for all skin types.
2. Mask against rosacea. Active components of the composition: buckwheat flour (15 grams), chicken yolk (1 piece), honey (5 milliliters). The ingredients are thoroughly mixed and applied to the dermis in a thin layer. Wash off the mixture after 15 minutes. The mask has a capillary-protective, anti-inflammatory and firming effect on the skin.
3. Compresses for the eyes from edema. Buckwheat is pre-crushed and distributed over two gauze bags. Before use, dip them in hot water for 4 minutes (for steaming), then cool. After that, apply compresses on the eyelids for 15 minutes.

This mask is used to eliminate puffiness under the eyes, smooth fine wrinkles, deep nutrition of the dermis.

1. Body Scrub. Buckwheat flour (15 grams), coffee grounds (15 grams), mint or chamomile broth (100 milliliters) are combined and thoroughly mixed. The mixture is applied to the washed body, intensively massaging the problem areas.

Scrub perfectly removes dead cells of the epidermis, cleanses and tones the skin, reduces the severity of cellulite.

1. Nourishing hair mask. To create a mixture, prepare: 30 grams of buckwheat flour, 100 milliliters of warm homemade milk, 1 egg, 10 milliliters of honey. The composition is mixed and applied to clean hair for 30-40 minutes. After the specified time, the mask is washed off with hot water and shampoo. The tool nourishes and strengthens thin unruly hair.

To enhance the cosmetic effect after the end of the procedures, a nourishing cream is applied to the skin.

Despite the high energy value, buckwheat has a low glycemic index. This is an absolutely dietary product on the basis of which many weight loss schemes, fasting days and food rations have been compiled.

It is caused by prolonged splitting of cereals in the stomach, which dulls the feeling of hunger. At the same time, the body is forced to provide itself with nutrients by burning fat reserves from the depot. As a result, the metabolism is accelerated and a person loses excess weight faster. In addition, cereals contain many useful elements that help those who lose weight lose weight, while maintaining a good mood, strong nails, healthy skin and thick hair.

The buckwheat diet is easy to use, as it contains cereals and water. The duration of mono-nutrition varies from 3 to 14 days (depending on the goals). The three-day weight loss scheme is classified as fasting days, it helps the body cleanse itself of toxins and burn up to 1.5 kilograms of excess weight. To eliminate from 5 to 10 extra pounds, the buckwheat diet is extended up to 14 days.

How to cook cereal?

Buckwheat is steamed from the evening to the next day. To do this, 300 grams of washed kernels are poured with a liter of boiling water. The vessel is wrapped with a blanket and left for 10 - 12 hours on the stove.

Remember, adding sugar, salt or seasonings to a diet dish is strictly prohibited.

Allowed power schemes:

1. Pour 350 grams of buckwheat with a liter of fat-free kefir. Porridge insist 10 - 12 hours in a warm place. During the day, use only the resulting mixture.
2. In the morning, at lunchtime and in the evening, eat exclusively steamed buckwheat, and during snacks, consume 250 milliliters of low-fat. The daily norm of a fermented milk drink is 1 - 1.5 liters.

The duration of the kefir-buckwheat menu should not exceed 14 days.

To consolidate the result to the previous diet, return smoothly. In the first 4 days of the “exit”, in addition to buckwheat, eat only easily digestible foods (fruits, low-calorie yogurt, kefir, honey, vegetable salads, herbs), and then gradually increase the calorie content of the diet to normal.

Contraindications to the use of buckwheat diet: gastritis, gastric ulcer, duodenal erosion, diabetes mellitus, intestinal disorders, hypertension, pregnancy, lactation, elderly and adolescence.

Conclusion

Buckwheat is the most valuable dietary product, the champion among cereals in terms of the content of protein and amino acid structures. In addition, the cereal contains a large amount of iron and B vitamins, which are “responsible” for the proper functioning of the hematopoietic, nervous and immune systems. With regular intake of buckwheat, the walls of blood vessels are strengthened, the work of the intestines is activated, the swelling of internal organs decreases, the risk of developing thrombosis decreases, cerebral circulation improves, and the psycho-emotional background normalizes.

In traditional medicine, the core is included in the diet of people suffering from anemia, celiac disease, diabetes mellitus, hypertension, obesity, arthritis, rheumatism, chronic fatigue syndrome, stomach ulcers, atherosclerosis, and constipation.

On the basis of buckwheat grains, decoctions, ointments, poultices, kissels are prepared, which help fight heart and endocrine disorders, skin pathologies, and malignant neoplasms. Along with buckwheat grains, leaves, stems, flowers and husks of the plant are used. For example, the upper shell is used to fill orthopedic pillows (to eliminate insomnia, anxiety), buds and seeds - to make baby powders, flour and leaves - to heal wounds, boils, abscesses.

Remember, regular intake of buckwheat (2-3 times a week) reduces the risk of heart attacks and strokes by 70%, prevents the development of anemia, and improves the functional state of the digestive tract.

Buckwheat porridge normalizes cholesterol levels, increases the elasticity of blood vessels and performs many other functions. Find out how buckwheat is useful, what is included in its chemical composition and what is its calorie content.

Useful properties of buckwheat

Here's why you should include buckwheat porridge in your diet:

• Buckwheat lowers blood cholesterol levels and increases hemoglobin levels.
• Protects against cancer due to high content of antioxidants.
• It has a beneficial effect on male sexual health: it increases potency due to the high content of magnesium and zinc.
• Useful for pregnant women. Folic acid in buckwheat contributes to the normal development of the fetus.
• Useful for the digestive tract. Increases the production of gastric juice, makes food easier to digest.
• It makes the walls of blood vessels elastic and strong, normalizes blood circulation due to the routine in the composition.
• Saturates the body with proteins that can compete with meat proteins. Vegetable protein, unlike meat, is completely absorbed, does not create a feeling of heaviness in the stomach.
• Carbohydrates from buckwheat, on the contrary, are absorbed slowly. This gives a person a long feeling of satiety.

• measles;
• scarlet fever;
• varicose veins;
• radiation sickness;
• disorders in the liver;
• atherosclerosis;
• tendency to severe swelling;
• problems with metabolic processes in the body;
• vascular and joint diseases;
• cardiac ischemia;
• anemia;
• hypertension;
• diabetes.

Note! Allergy to buckwheat is extremely rare. There are only a few groups of people who need to eat buckwheat porridge in strictly limited quantities. These include those who suffer from gastritis, stomach ulcers and kidney failure.

Special attention should be paid to green buckwheat. It has even more antioxidants than regular buckwheat. So, in green buckwheat there are 150 mg of antioxidants per 100 g of the product, and in ordinary buckwheat - about 100 mg. Also, this type of cereal has a powerful cleansing function, removes toxins and toxins from the body. Green buckwheat contains omega-3 fatty acids, which are beneficial for everyone, especially for women. These acids improve female fertility, protect against cancer of the female reproductive system, and alleviate menopausal syndromes.

Ingredients: micro and macro elements

What	How many	For what
Vitamin E	6.7 mg	Removes toxins, strengthens blood vessels, good for hair and skin.
Vitamin PP	4.2 mg	Normalizes metabolism, protects against free radicals.
Potassium	380 mg	Provides membrane potential of cells.
Calcium	20 mg	Responsible for the health of bones and teeth.
Sulfur	88 mg	It is an important element of nails and hair, normalizes metabolic processes.
Magnesium	231 mg	Normalizes metabolism, regulates sugar levels, increases potency.
Phosphorus	296 mg	Takes part in cell growth and storage of genetic information, is part of the bones.
Silicon	81 mg	Promotes the absorption of mineral salts and vitamins, stimulates the immune system.
Chlorine	34 mg	Regulates water and electrolyte balance.
Iron	7 mg	It is an element of proteins and hemoglobin, supports immunity, transports oxygen.
Sodium	3 mg	Maintains water-salt balance, is important for the normal functioning of the kidneys and the nervous system.
Zinc	3 mg	Participates in the formation of lymphocytes, enhances immunity, is part of many enzymes.

Calorie boiled buckwheat

The calorie content of buckwheat itself is 343 kcal per 100 g. But it is worth remembering that the calorie content varies depending on the method of preparation of this product. The two most popular methods of cooking buckwheat are with water and with milk.

How many calories in buckwheat on water

During the cooking process, buckwheat absorbs a lot of water, so the calorie content of ready-made buckwheat porridge on water is low. It is 150 kcal per 100 g. Please note that buckwheat porridge on water is as useful as possible, it cannot be boiled. It is enough to pour boiling water over the cereal in the evening and cover. By morning, the cereal will steam out properly.

Calorie content of buckwheat with milk

The calorie content of 100 g of buckwheat porridge in milk is about 200 kcal. This figure will increase significantly if you put butter and sugar in the porridge.

Conclusion

Buckwheat porridge is a tasty, healthy, nutritious dish. Among vegetarians, it occupies an honorable second place after legumes in terms of nutritional value. Buckwheat is included in their diet by people who play sports or want to lose weight. It is able to put health in order, cleanse the body and normalize the functioning of internal organs. Due to its rich chemical composition, buckwheat saturates our body with useful vitamins, micro and macro elements. Include this valuable product in your diet regularly.

Buckwheat boiled rich in vitamins and minerals such as: silicon - 76.5%, magnesium - 14.4%, chlorine - 18.8%, manganese - 22.2%, copper - 19%, molybdenum - 15%

What is useful Boiled buckwheat

• Silicon is included as a structural component in the composition of glycosaminoglycans and stimulates the synthesis of collagen.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
• Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.

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