Healthy cereals. Types of cereals

As a child, when my mother put a plate of fragrant semolina in front of me, she invariably talked about its benefits. The same story was repeated with buckwheat, pearl barley and Hercules. Today we have no doubt that cereals are useful. But what exactly is this benefit, and which porridge is the most useful? We present the top 10 most useful cereals.

Buckwheat

For dinner, such a porridge is just a fairy tale: low-calorie and quickly absorbed. Buckwheat - the second name "black rice" - is considered one of the most useful cereals. It is "prescribed" for obesity, diabetes, diseases of the gastrointestinal tract, liver, heart and blood vessels. Good as a side dish and as a filling, stuffed with buckwheat and baked geese, ducks are favorite dishes for holiday table in many countries of the world.

Oatmeal

It is called women's porridge - it gives beauty and health (one of the properties of oats is to reduce the risk of cancer). Normalizes metabolism, the work of the digestive tract, of cardio-vascular system, strengthens the immune system, lowers blood cholesterol levels, strengthens bones and teeth. Easy to digest and suitable for diet food. The laurels of the most useful of all oatmeal belong to the Hercules cereal.

Millet

Those who are treated with antibiotics should eat millet porridge once a day. Millet has a general strengthening effect on the body and helps to eliminate antibiotics and toxins from the body. Millet, which is produced from millet grains, is only slightly inferior to oatmeal and buckwheat in terms of useful properties. However, millet porridge should not be abused with low acidity, diseases of the circulatory system and pregnancy. And millet weakens potency.

Manka

This is wheat groats coarse grinding. Although it is poor in fiber and vitamins, it has a high nutritional value, quick to prepare and easy to digest. For children, postoperative patients and people suffering from diseases of the gastrointestinal tract, cereals, casseroles, dumplings, meatballs, as well as mousses and puddings from semolina - magic sticks! However, this cereal contains a lot of gluten (gluten) and can cause intolerances or allergies.

Couscous

Another "derivative" of wheat groats invented in Africa. And today in Morocco, Algeria, Libya and Tunisia, couscous is a traditional dish. 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.

Rice

The maximum benefit is concentrated in the grains of brown, wild and long Central Asian rice. Rice of different lengths is used for cooking different dishes: long - for salads and side dishes, medium - for risotto, paella, soups, round - for puddings, pies, sushi, desserts. The most popular polished rice. Rice does not contain gluten, so it can be consumed by those who cannot tolerate wheat.

Pearl barley

The main porridge for athletes and people engaged in physical labor. Phosphorus, necessary to increase the speed and power of muscle contractions, is twice as much here as in other cereals. Suitable for allergy sufferers and those who lose weight. True, it is cooked for almost an hour, but it swells 5-6 times. By the way, barley porridge It is better to eat hot, in a cooled form, it is less digestible.

Yachka

Favorite porridge of Peter I. This is the same barley, but crushed and with a shell, where there is a maximum of useful substances. In Rus', they cooked superporridge - kolivo, with the addition of poppy seeds, honey or jam. The merit of the cell is that it helps to normalize digestion and metabolism, removes toxins and toxins. Groats are also added to soups, side dishes are prepared, a pig or poultry is stuffed and baked in the oven.

corn

This cereal will perfectly cleanse the body of toxic compounds of fluorine and chlorine. It has been observed that those who regularly eat corn feel good and have a high vitality. Grain boils for a long time. Porridge is considered very high-calorie, but easily digested. What is very important - does not cause allergies, therefore it is recommended for baby food as well as overweight people.

rye

Our ancestors believed that rye porridge "gives a person the strength to straighten up." Modern research has proven that rye porridge, made from whole grain rye, really has the highest content of B vitamins, which are necessary for spinal health. Substances that can inhibit the development of tumors are also found in rye. In such a porridge there is little starch, but a lot of dietary fiber that cleanses the body.

Depositphotos/VladislavNos

Porridge replenished the diet of people many centuries ago. Historians found the first mention of boiled barley dishes in ancient Rome. In Rus', cereals made from oats and wheat were popular. Being a source of energy, cereals gave the poor person a quick feeling of fullness, without requiring large material costs. Rich people also did not deny themselves the pleasure of eating different types of cereals. They were ground, added to different fine dining consumed with meat or fruit.

The most useful cereals according to nutritionists

Manufacturers offer a huge selection different cereals from which housewives cook delicious cereals. But are they all useful? Experts consider cereals in terms of the content of nutrients, calories, and benefits for digestion. How to choose ideal cereal, and what kind of porridge is the most useful?

Nutrition experts identify the seven most useful cereals. Dishes from them are easily absorbed by the body, saturate it with energy, nutrients fiber needed for digestion.

Oatmeal

This type of cereal is considered clear leader among different cereals. It is obtained by processing oats. The coarser the grinding of oatmeal, the more useful the porridge is. Doctors and nutritionists love oatmeal for its unsurpassed properties.

• Oat fibers are rich in fiber, which works as a "cleaner" of the body. Coarsely ground oatmeal helps to remove accumulated toxins, improves digestion;
• Oats are rich in minerals necessary for normal life;
• It also has enveloping properties that have a beneficial effect on the condition of the stomach. Oat porridge is especially recommended for people suffering from gastritis or ulcers.

The most useful is oatmeal cooked in water. Preference should be given to the usual hercules. Unlike instant oatmeal, it is not chemically processed.

Buckwheat

Distinctive feature buckwheat - minimum content calories while staying high nutritional properties. Buckwheat porridge has long been noted by fans of various diets, and for good reason. In addition to nutritional value, buckwheat has many useful features.

• Cereal contains a large number of vegetable protein, which is great addition or an animal protein substitute;
• Buckwheat is rich in iron and magnesium. It is often prescribed as an adjuvant for anemia, disorders of the heart or blood vessels;
• Buckwheat porridge is an ideal food for the sick diabetes. This cereal has a minimum glycemic index. When used, it does not cause sudden spikes in sugar levels, helping to maintain normal natural insulin levels.

Most useful unusual porridge from buckwheat, when cereals are simply poured with water or kefir. Swollen grains retain the maximum amount of nutrients that are lost if the cereal is cooked.

Millet

It is the result of processing the most ancient cereal - millet. Millet porridge contains carbohydrates that take a long time to digest. As a result, people using this product long time feel a sense of satiety. Along with fast satiety, millet is rich in elements necessary to maintain the proper functioning of the entire body.

• A large amount of fiber intensively cleanses the intestines, relieving constipation and removing accumulated toxins from the body;
• Trace elements in the composition of millet stimulate blood circulation, preventing the formation of cholesterol plaques, the development of atherosclerosis.

Due to the high level of polysaccharides, millet porridge is not recommended for people with diabetes and pancreatic diseases.

Pearl barley

It makes the cheapest, but the most nutritious and very healthy porridge. Many underestimate its benefits, most people associate pearl barley with the army or kindergarten. They don't just give it there. In ancient times, barley porridge was the basis of the diet of warriors. It quickly saturates the body, gives strength, endurance.

• Since pearl barley is a product of barley processing, it contains a lot of protein and fiber. It stimulates peristalsis, establishing the process of digestion of food;
• Pearl barley is rich in phosphorus, which is necessary for the active functioning of the brain;
• Potassium helps correct work heart, blood vessels.

Nowadays, barley porridge has significantly lost its popularity. This is due to the long preparation of barley dishes. To cook delicious barley porridge, use a little trick: soak the groats overnight before cooking. This way it will cook much faster.

Corn grits

Corn porridge is a rare guest on the table, but it is simply necessary to use it. Corn grits are especially useful for people who want to get rid of extra pounds. Corn kernels contain a lot of carbohydrates that take a long time to break down. The porridge itself is very satisfying, it is simply impossible to eat a lot of it. Wherein small portion removes the feeling of hunger for about four hours.

• Corn porridge - great way save feminine beauty. It contains vitamins A, E, PP. Their high content helps to maintain youthful skin, a thin waist, good mood;
• Corn grits are shown to people with a sick heart. Trace elements contained in grains reduce the level of bad cholesterol.

Experts recommend cooking corn porridge only on the water. According to most people, after cooking, porridge has unappetizing view becomes like yellow glue. To add flavor, use various add-ons: apples, nuts, dried fruits. They give the dish an unusual taste, saturate it with additional benefits.

Rice

Rice groats have been a staple food of Eastern peoples for many centuries. There are several varieties of rice. The most useful is brown brown rice. Being a natural adsorbent, rice has the ability to attract and remove excess moisture, toxins, and slags from the body.

• unpolished Brown rice contains a huge amount of vegetable protein, which gives strength. Vegetarians are happy to replace such porridge meat dishes;
• White peeled rice is not as healthy as other varieties. However, its use also has a good effect on the functioning of the stomach, intestines, and pancreas.

When choosing rice for cooking, pay attention to main feature: the more refined the cereal, the more quickly digestible carbohydrates in it and, as a result, the porridge turns out to be more high-calorie.

Spelled

Unpretentious when grown, amazing in nutritional properties and benefits, cereals were mentioned in Russian folk tales. Over time, wheat was replaced from the diet. Now producers and consumers have again paid attention to the undeservedly forgotten storehouse of protein, vitamins, amino acids, microelements - spelled.

• Spelled - low-calorie product. It contains a lot of carbohydrates, protein and very little fat. Spelled porridge is great for eating people who regularly play sports;
• Gluten gives the dish a viscous texture and contains 18 essential amino acids;
• Spelled stabilizes blood pressure, normalizes sugar levels, strengthens the immune system. Especially useful is porridge from spelled fine grinding for young children and the elderly.

Spelled is also good because all the substances in it are balanced. They are completely absorbed by the body without causing allergic reactions. Spelled can be found on the shelves under other names: emmer, two-grain, kammut, spelled. These are all different names for the same cereal.

How to cook porridge

The benefits of a dish depend not only on the composition of the cereal, but also on the method of its preparation. Any healthy cereal can be spoiled, resulting in a product that can harm the body.

1. Choose cereals that have undergone the least heat treatment. The most useful porridge is obtained from coarse grinding, in which particles of the grain shell remain. It is under it that most of the necessary substances are contained;
2. Boil porridge in water. Many cereals completely lose their properties when consumed with animal fats: milk or butter. For example, oatmeal cooked in milk loses its ability to bind cholesterol;
3. Use helpful supplements. Fill cereals with fruits, nuts, berries, dried fruits. Such additives do not increase the calorie content, adding benefits to the dish and improving its taste.

Porridges that should not be consumed often

Along with useful, there are so-called "harmful" cereals, the use of which does not bring the body anything but extra calories.

Nutritionists give the first place to the popular semolina. It is a product of wheat processing, but most of its composition is occupied by starch. It causes allergic reactions, contains a lot of calories, inhibits the work of the intestines. Almost the entire volume of semolina porridge eaten turns into fat, so it can be consumed extremely rarely.

The second most harmful is rice porrige, prepared from white polished rice with the addition of milk. If such a rice cake is abundantly sprinkled with sugar, then after digestion, only extra calories will remain in the body.

Experts also advise to refrain from using oatmeal fast food. The bulk of the useful components of oats is contained in the shell. There are no grain fibers inside a bag of instant porridge, but there is a lot of sugar, flavors and food additives.

Deciding to weld healthy porridge, choose cereals that you like to taste and contain many trace elements. According to nutritionists, regular consumption of cereals preserves health for a long time. digestive system, stomach, intestines, gives vigor and vitality.

What comes to mind when you hear the word "porridge"?

Oatmeal, buckwheat, semolina or millet ... We have compiled a list of "unpopular" cereals from A to Z, with which you can diversify your home assortment of cereals for the benefit of the body.

Porridge- known from childhood. Our mothers and grandmothers fed us with it. Now we are trying to convince our children of its benefits. But constantly eating rice, semolina or oatmeal bothers even ourselves. Fortunately, modern store shelves contain a much larger assortment of cereals than during our childhood. And we just managed to forget about some cereals. Let's bridge this gap together.

AMARANTH

Amaranth (lizard)- an annual plant whose seeds are used as cereals. It was banned in the 16th century, as it was used for magical purposes. In the 70s of the last century, there was a revival of it because of the valuable nutritional properties that it is endowed with. Amaranth is now used in agriculture, food and pharmaceutical industries.

• Beneficial features: The seeds are high in protein, lysine and other amino acids. In addition, they contain iron, calcium, magnesium, phosphorus and potassium, which are important elements in the diet of pregnant women and diets in the treatment of diseases of the nervous and musculoskeletal systems. The seeds also contain the substance squalene, which stops the aging process.
• Cooking method: Amaranth grains are quite tough, so they cook for about 20-25 minutes. For one glass of porridge, 2.5 - 3 glasses of water are required. During the cooking process, it is required to periodically stir the porridge so that it absorbs water better. It will be good both as a salty side dish and as a sweet porridge. Also, the grains of this plant can open up from a completely unexpected side and turn into, namely, popcorn. However, the flour from the shrimp turns out to be dense, so it is better to cook pastries from it with the addition of other types of flour so that the products turn out to be airy.

ARNOVKA

Arnovka (Arnautka, Gornovka)- cereals consisting of ground spring wheat of a yellow-transparent color. There are small and large grinding. It is not known exactly where such a name for cereals came from. However, it is assumed that it came from the Albanian Arnaut people. There is also a special type of Turkish troops with this name. And in the Kursk province, this word was used as abusive, which meant a monster, an infidel, a brutal person.

• Beneficial features: Like all cereals, it contains the entire set beneficial vitamins, minerals, amino acids and unsaturated fats. Thanks to them, you can strengthen the immune system, improve activity and the cardiovascular system. In addition, like all whole wheat cereals, it can slow down the aging process and improve the condition of the skin, hair and nails.
• Cooking method: Coarse grits are cooked for about 30 minutes. Because of its rather "severe disposition", you should first rinse the cereal, and only then boil it. The ratio of porridge and water should be 1:4. Finely ground grains must be boiled in the ratio of 1 glass of cereal and 2 water (milk). You can also make cutlets, casseroles and other pastries from small cereals. It is possible to cook both salty and sweet dishes from it.

BULGUR

Bulgur- groats from treated with boiling water, dried and steamed durum wheat. After steaming, the wheat grains are dried in the sun, after which they are hulled and crushed. It is steaming with drying that gives a unique taste and aroma to the future dish from this cereal.

According to approximate and unspecified data, it has been prepared for 4000 years. Now it is especially popular in countries with a rich culinary past: Armenia, the Middle East and all over the Mediterranean. However, in Russia it is also not completely forgotten. And in Lately even gaining quite a lot of popularity among connoisseurs of cereals.

Beneficial features: Whole grain brown bulgur has the highest nutritional value. rich in trace elements upper shell. Bulgur is rich in 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 condition nervous system, for which B vitamins are the most important and, perhaps, the main "food". A large amount of mineral salts contributes to the restoration of metabolism, makes the skin and hair more "alive". The complexion takes on healthy tone hair becomes shinier and grows well.

Refers to cereals that are easily absorbed by the body and are perfectly digested, without aggravating the condition.

• Cooking method: Can serve as an exquisite side dish, one of the ingredients for pilaf, salads and soups. There is also finely ground bulgur. Here you can cook a wide variety of healthy cutlets and cakes from it. Boiled for about 20 minutes. If you want to weld crumbly porridge, then it is necessary to soak briefly first to reduce the cooking time, and so that the gluten opens properly, otherwise the bulgur will turn into a slurry.

According to legend, in one of the campaigns, Suvorov was informed that there was nothing to feed the troops. There was only a little different types croup. Then, the great commander, without hesitation, ordered all the porridges to be mixed together. Since then, porridge, consisting of several cereals, is commonly called "Suvorov". Thus, Suvorov was able to contribute to the development of Russian cuisine.

And it is not surprising that such a mixture of cereals came to many tastes. Not only is it unusual in taste, but also in chemical composition she carries great benefit than a one-piece.

KAMUTH

Kamut- a distant ancestor of wheat, which in Egypt was called Khorasan, which translates as "the soul of the earth." Several of its grains were found in the late 40s of the last century during excavations in Egypt, after which it began to be cultivated again. In terms of size, the grains of ancient wheat are superior to modern version two or three times. It also has a distinct nutty flavor.

• Beneficial features: It is possible that due to its size, kamut grains contain much more useful substances such as zinc, magnesium, proteins, amino acids, mineral salts, lipids and vitamin E than modern varieties wheat.
• Cooking methods: Porridges and side dishes with vegetables and mushrooms are prepared from kamut grains. If you leave them soaked in water overnight, then cooking will take only 10 minutes. From flour wild wheat baked bread and pasta. It is also good to bake airy flakes or crackers from grains.

QUINOA

Quinoa (quinoa) is an annual plant growing on the slopes of the Andes. It is considered a pseudo-grain crop. However, for the Inca civilization, it served as one of the three sources of food. They idolized him so much that they considered him a "golden grain."

• Beneficial features: Quinoa is considered one of the richest sources of protein in our body, which are very similar in composition to animal proteins. This quality is especially valuable for people who have given up animal food.

According to the composition of amino acids, which are about 20 types, grains are very similar to milk. In addition to protein, cereals contain carbohydrates, fats, fiber, minerals and B vitamins. Quinoa is also rich in calcium, iron and phosphorus, the amount of which is not inferior to fish.

Cooking method: Quinoa often replaces rice or buckwheat. It is also good not only as a side dish, but also as the main ingredient for warm salads and soups. By the way, quinoa is cooked in the same way as many other cereals. Before cooking, it is advisable to rinse the cereal. Then you just need to pour it into a saucepan and pour water with a ratio of 1 cup of grain to 2 cups of water. Cook for 15-20 minutes. After that, you can safely serve on the table.

CORN GRITS

corn grits- consists of ground corn kernels. Porridge from this cereal is valuable in that even with heat treatment it retains all its useful properties. It is recommended for people prone to allergies, as it is classified as a low-allergenic product.

Beneficial features: Corn grits are known for their detoxifying properties: promotes the elimination of various harmful substances, radionuclides and toxins from the body. It also contains many vitamins of group B, E, A, PP, microelements - silicon, iron and many others. And 80% of unsaturated fatty acids make it possible to attribute it to those products that regulate cholesterol levels. Nutritionists recommend eating corn porridge several times a week to get everything. valuable substances that she possesses.

• Cooking method: Cooking corn porridge is very simple, like most cereals in water or milk: 1 glass of cereal and 2 glasses of water (milk). If we talk about corn flour, then casseroles are most often made from it, as well as hominy or Italian polenta. Also, light and tasty yellow pancakes are obtained from flour.

KUS-KUS

couscous- belong to the category of wheat groats. Initially, porridge was prepared from millet. Now it is customary to cook it from semolina obtained from durum wheat. It was first mentioned in a 13th century cookbook. It is believed that for the first time it began to be eaten by nomadic people - the Berbers. For a while, she enjoyed success only in the Middle East and the Mediterranean, then the whole world fell in love with her.

• Beneficial features: In the croup there is a large concentration of copper, which prevents premature graying, and also helps to strengthen the hair in general. In addition, copper is very important for increasing our hemoglobin levels and is indispensable for joint problems. Vitamin B5, which is also present in porridge, saves from insomnia and overwork. Also, this cereal is desirable for consumption by people suffering from diseases. gastrointestinal tract. Perfect for those who want to shed those extra pounds.
• Cooking method: The best option for cooking couscous is to steam it, since the porridge will not boil soft and retain B vitamins. If there is no double boiler, then it does not matter. You can just brew porridge, fill it hot water and leave covered for a while. Cooking is strictly contraindicated for her. But it is easy to use for cooking healthy casseroles and baking.

spelled

Spelled- a special type of wheat, the grains of which have a high nutritional value. Spelled grains are larger than wheat grains. They are also well protected from pests, adverse external influences by a layer of hard inedible film (chaff). It is because of this layer that the grains are very resistant to radioactive radiation and all kinds of pollution.

According to archaeological data, spelled began to be cultivated as early as the fifth millennium BC. And the ancient Romans, who considered spelt a valuable cereal crop, used its grains and bread from its flour in their ritual ceremonies.

• Beneficial features: Spelled significantly surpasses wheat in the content of vegetable protein, unsaturated fatty acids, fiber, iron and B vitamins. And the mucopolysaccharides contained in it help our immunity to grow and develop.

The constant presence of this porridge in the diet will help strengthen the immune system, normalize blood sugar levels, improve the functioning of the cardiovascular, endocrine, nervous, digestive and reproductive systems.

• Cooking methods: In Italy, spelled is widely used for making risotto, and in the USA and Germany, it is used to prepare all kinds of sauces and desserts. In Russia, spelled is most often used as porridge.

If you cook porridge old tradition, then you must first soak 1 cup spelled grains for 5-6 hours in a mixture of 0.5 cups of curdled milk and 1 cup cold water. Then rinse the cereal and put in a saucepan, into which first pour 0.5 cups of water and 0.5 cups of milk. Mix everything and put to cook over low heat until all the liquid boils away.

But if you cook from spelled not porridge, but crumbly garnish, then it is necessary to rinse it several times and fill it with water (3-3.5 cups). It is necessary to cook it over low heat for 30-40 minutes, as the grains are hard and require careful cooking.

The most common dish of Russian cuisine is porridge. She has always been a symbol of health and an object of religious worship in Rus'. Previously, porridge was cooked both on weekdays and on holidays. She always had her place of honor, not only on a simple peasant table, but also on the royal one.
Previously, porridge even had its own holiday - Akulina Buckwheat Day (June 26). A week before the holiday or a week after it, it was customary to sow buckwheat. And on Akulina herself they cooked "worldly porridge", the tables were taken out into the street and treated with that porridge to wanderers and beggars.

WHEAT

Wheat or wheat groats are made from whole wheat grains. It happens from whole grains and coarse crushing. The first option stores a large storehouse of useful substances. Our ancestors knew about this, who made up stories about it and said that it was impossible to spoil porridge with butter. However, in our time, she is not popular: some have forgotten about her, others simply do not know about her "abilities".

• Beneficial features: It contains vitamins such as A, C, B6, B 12, E and PP. Thanks to this complex, you can improve your eyesight, make your hair radiant, your skin smooth, and your nails strong. In addition, it contains B vitamins, which reduce muscle fatigue and help stimulate the immune system.
• Cooking method: If we talk about the whole grain version of wheat porridge, then it is better to use it as a side dish or milk porridge for breakfast. Well-washed cereals are boiled for 20 minutes, after which it is advisable to let it “rest” in the oven for another 30 minutes. But from chopped grains it is best to make meatballs, casseroles and pies.

TEFF

Teff (dwarf millet, Abyssinian teff) – cereal crop"living" in Northeast Africa for over 5000 years. In Ethiopia, this millet is still a staple food today. And this is no accident, since this plant is distinguished by its endurance and the value of its composition.

Beneficial features: Teff contains a lot of complete vegetable protein, rich in a variety of amino acids. Due to the high content of iron and low content of phytic acid, anemia in Ethiopia is almost not affected. What can not be said about the European population. In addition, dwarf millet contains a lot of calcium, potassium, magnesium, zinc, vitamin B1, phosphorus. Despite the fact that many types of millet are similar in their composition, no other cereal crop has such a high-quality mineral and protein composition as teff. Also, this millet is great for people who are forced to adhere to a gluten-free diet, since it does not contain it.

• Cooking methods: In Africa, teff is used to make traditional flatbread. However, porridge or a side dish can be prepared from its grain. And flour is perfect for sweet pastries and pancakes.

OATMEAL

Oatmeal (oatmeal flour)- is crushed oat or barley grains that have been previously steamed, dried and peeled. In appearance, it appears in the form of coarse flour. Previously, this process took more than one day. Modern technologies allow you to make the production process faster and more efficient, thereby retaining more of the beneficial properties of the grain. Oatmeal flour does not form gluten, swells well in water and thickens quickly.

At the end of XIX - beginning of XX centuries. in Russia, entire factories for the production of cereals from oatmeal, including oatmeal, were even built. At that time, this cereal was very much appreciated for its properties and quality, for which it received awards at agricultural exhibitions more than once, and was also exported.

• Beneficial features: The composition of oatmeal flour includes all the substances necessary for the full functioning of the body: proteins, fats, carbohydrates,. It contains the substance lecithin, which is a nourishment for the human nervous system. Its lack can cause fatigue, irritability, insomnia, depression and nervous exhaustion. Stimulates an increase in hemoglobin and the absorption of vitamins A, D, E and K.

Also of note are the bioflavonoids contained in oatmeal, which are considered strong antioxidants for our body. They prevent the formation of various tumors in the body and remove toxins, and are also actively involved in cell regeneration.

• Cooking method: You don't have to spend a lot of time preparing oatmeal porridge. It is enough to pour oatmeal with hot water or milk, mix and leave for a couple of minutes. It is also easy to make bread (cakes) from oatmeal. It is enough to knead a stiff dough from it with the addition of kefir or yogurt, plus add spices, and send it to the oven for a short time. This version of the cakes will serve as a healthy and satisfying snack between main meals.

FRIKE

Freekeh (freekeh, freak, freaks, freak, farik) are smoked wheat grains that are harvested when the ears are still green. There are two types of freekeh: whole grains, similar to wheat grains but green in color, and coarsely ground grains. Freka was first mentioned in the early 13th century in a Baghdad cookbook.

• Beneficial features: Has a low glycemic index, which is excellent condition insulin production. As a result, it helps with diabetes and prevents its occurrence. Low carb product with a good prebiotic effect, which is good for digestion.
• Cooking method: When cooked, the freekeh exudes a great smoky aroma and gives almost meat taste. That is why it is actively used in vegetarian cuisine. Whole-grain frika is rough, so it needs to be boiled for at least forty minutes, best in broth. Crushed grain frika is softer and more tender, so it doesn't take as long to cook. This cereal will serve perfect ingredient for meat and vegetable dishes.

CHUMIZA

Chumiza (capitate millet) is an annual cereal plant of the cereal family. It belongs to the most ancient cereal plants of East Asia. In Russia, chumiza spread after the Russo-Japanese War (1904-1905), when Russian soldiers brought seeds from Manchuria. When the soldiers were asked about the reason why they decided to take with them, they replied that they were surprised by the reverent attitude of local peasants to this cereal. They decided that if the Japanese value it so much, then there is something special about it, and they were not mistaken.

Beneficial features: Chumiza is rich in carotene and fiber, B vitamins (especially B1, B2), as well as calcium, potassium, sulfur, magnesium, silicon and phosphorus. Chumiza cereals and flour are high in proteins, fats and carbohydrates. B vitamins give our body beauty and health. So, vitamin B1 is involved in metabolism, improves memory, fights depression and fatigue; vitamin B2 is involved in the processes of body growth and tissue regeneration, gives a healthy look to hair and skin, and also plays an important role in the functioning of the organs of vision. It is known that chumiza is able to remove toxins and heavy metals from the body, therefore it is recommended to use it for residents of large cities in which there is an unfavorable environmental situation.

• Cooking methods: As porridge or bread, it is widely used in Georgian cuisine. The mass, which is obtained from boiled plague flour, is called “gomi” by Georgians, and it is cooked in a metal pan on the stove. The only thing, this dish prepared with a small addition of corn grits. Chumiza porridge is also very easy to prepare, just fill the grains with water. Plague porridge, which has dietary properties, looks like millet, and tastes like semolina.

In Rus', it was customary to solve many issues and celebrate holidays with porridge. So, as a sign of reconciliation, the enemies had to cook and eat porridge for common table. And Baptismal porridge "with fun" was fed to the father of a newborn child - salted, peppered, with mustard and horseradish, so that he could appreciate all the hardships of his wife's birth.

CELL

Yachka- This is a cereal consisting of unpolished particles of ground barley kernel. Since ancient times, it has been actively used in folk medicine. Decoctions from it have antispasmodic, anti-inflammatory, tonic effect.

• Beneficial features: The cell is especially successfully used in diabetes mellitus. Barley grain contains vitamin A, almost all vitamins of group B, E, PP. Barley contains a wide range of trace elements. First of all, phosphorus, which is necessary for a full-fledged metabolism in the body, as well as for brain function. It also contains such significant substances as silicon, chromium, fluorine, boron, zinc. Modern nutritionists advise to use more often barley porridge and soups for overweight people, as well as for intestinal diseases accompanied by constipation.
• Cooking methods: To cook barley porridge, pour one glass of grains with 3-4 glasses of water (milk) and cook over medium heat for about 25 minutes. Then leave it under the lid for a while to infuse. If you want to cook crumbly groats, then 1 glass of porridge should be poured with only 2-2.5 glasses of water.

These are food products from whole or crushed grains of different cultures. Their main advantage is the high content of complex carbohydrates (and they give the body energy) and B vitamins. Cereals are useful for both adults and children. They have a positive effect on the digestive and cardiovascular systems, cleanse the body, helping to lose weight, and improve skin condition.

Amaranth

axamitnik, amaranth, cockscombs, velvet
a plant that has small red flowers in long, dense spike-paniculate inflorescences and can reach a height of more than three meters. It belongs to the annuals of the shiritse family. Amaranth grains are both black and pink, yellow or greenish in color. Amaranth for a long time is able to maintain a fresh look of unfading flowers that adorn the house wonderfully in winter.

Basmati

This is rice, the flavor of which is reminiscent of popcorn or nuts. It is also called the king of rice, as it contains a large amount of useful substances and has an unsurpassed aroma and taste. The cyclic compound 2-acetyl-1-pyrroline contained in it gives a special flavor to basmati rice. This substance is also present in the tropical leaves of the Pandanus tree. They are often used as condiments.

Buckwheat

A unique plant, which is considered to be the birthplace of the mountainous regions of India and Nepal, where it began to be cultivated about 4 thousand years ago. Buckwheat came to us from Greece, hence it got its name - "buckwheat", i.e. "Greek groats". Buckwheat belongs to the Buckwheat family. Nucleus is made from buckwheat - whole grain (buckwheat), prodel (crushed grain with a broken structure), Smolensk groats (heavily crushed grains), buckwheat flour, as well as medicines; even husks and seed coats are used, which are stuffed with therapeutic pillows that help with insomnia. The seeds are readily eaten by songbirds.

Wild rice

Wild (black) rice actually has nothing to do with white rice. Its real name is aquatic zitzania, an annual plant of the grass family. To put it simply, it is a marsh grass 1.5–3 m high, a close relative of sowing rice. This wild rice is mainly harvested by hand: sailing on a canoe, the worker tilts the grass over the boat with one stick, and hits the ears with the other, causing the grains to fall to the bottom of the boat. An experienced picker gathers about 10 kg of grain per hour.

Quinoa

It is an annual plant of the Marev family, which grows in South America, on the slopes of the Andes. This ancient culture can reach a height of human growth. Rounded leaves and fruits gathered in large clusters grow on a tall, light green stem. Quinoa grains resemble buckwheat, but differ in color. So, according to the color of quinoa, there are three types: beige, red and black.

Corn grits

nutritional value and culinary properties, corn grits are lower than other types of cereals. Proteins of corn grits are defective and poorly digested. Corn groats do not cause excessive fullness and are recommended for the elderly and those who lead a sedentary lifestyle.

Manka

Coarse wheat groats with an average particle diameter of 0.25 to 0.75 mm. Produced mainly from durum wheat. Semolina is used to prepare various dishes, in particular semolina and semolina dumplings. Properly cooked semolina porridge can become your kids' favorite dish.

oats

Oats is one of the most important grain forage crops, because its sown area is only slightly inferior in size to wheat, rice, corn and barley. Early cultivated types of oats were grown on the territory of Ancient Mongolia and Northern China, and the Goth tribes prepared porridge from this cereal. It is noteworthy that the CIS countries produce oats more than all other countries in the world - they contain almost half of the world's crops.

Oatmeal

Produced from oats by steaming, peeling and grinding. Usually greyish-yellow in color with tints. In terms of quality, oatmeal is of the highest and first grade. Oat groats are used to make soups, purees, viscous cereals, milk and mucous soups, casseroles. Oatmeal is boiled for 60-80 minutes (except for flakes). Porridges from them are obtained slimy, dense.

Pearl barley

A peeled, polished barley seed without an outer shell so that it cooks faster. Grows in more diverse climatic conditions than other cereals. Barley is good to add to soups and goulash, as it not only adds flavor and texture to dishes, but also thickens them. Can be cooked on its own (one part grain to three parts water - boil 45-60 minutes) as an alternative to rice, pasta or potatoes. Malted barley extract is made from sprouted barley grains.

Millet

Millet seeds, a plant that is one of the oldest crops. Previously, millet was called " golden groats", although it is not only yellow, but also white, gray and even red. Millet porridge is a traditional dish of the Eastern Slavs. It differs from other cereals, primarily in its high fat content and helps to eliminate antibiotics from the body. Therefore, it is recommended to use it during and after a course of treatment with such drugs.

Rice

Annual and perennial herbaceous plants of the Grass family; cereal culture. Grains and starch are produced from rice grains, oil is obtained from rice germs. Traditional rice wine is popular in China. In Japan, rice is used to produce the national alcoholic drink sake and special sweets for the tea ceremony. Produced from rice straw rice paper, cardboard, wickerwork. Rice bran is used in animal husbandry as animal feed.

Sorghum

This is a herbaceous plant that belongs to the Meatlic family (Grains). Its homeland is Sudan, Ethiopia and other states of Northeast Africa, where the plant began to be cultivated in the 4th century BC, and where the largest number of sorghum varieties known to modern science is still found. In ancient times, this culture was distributed not only in Africa, but also in China, India, where it is widely used for food today. In the 15th century, it began to be cultivated in European countries, and in the 17th century they were brought to America.
Today you can find both annual plant species and perennials. Interestingly, many young plants are poisonous.

Lentils

Small flat seed of an annual plant of the legume family. Lentils are rich in vegetable protein and have been eaten since prehistoric times. brown lentils(sometimes called continental) when cooked gives a light nutty flavor; it is often added to stews and casseroles, as well as salads. Red lentils are used in Asian cuisine. She has a light spicy flavor, it is added to indian dish gave. Vegetarian bread and pies are baked from lentil flour. Lentils are sold dry or canned.

Barley

It is considered the oldest grain crop that is known to mankind - references to its cultivation date back to the historical times of the ancient world. The current sown area of ​​barley ranks fourth in the world, second only to wheat, corn and rice. Barley is used in a variety of industries. The bulk of the harvested grain turns into groats (for example, ordinary barley groats are made from barley). barley flour serves as an additive in the baking of many types of bread, and a coffee substitute is also made from flour, which does not contain caffeine.

Barley grits

Unpolished particles of barley kernel. Barley groats are crushed grains of barley of various shapes, freed from flower films. Barley groats, unlike pearl barley, are made without grinding and polishing, so it contains more fiber. Barley groats are not divided into varieties. Depending on the size of the grain, barley groats are divided into three numbers: No. 1, 2, 3. A mixture of groats of all numbers usually goes on sale. In preparation for processing, the grain is cleaned of organic and mineral impurities, weed seeds, defective and small seeds of the main crop.

Groats have been the basis of human nutrition since time immemorial. Today, on the shelves of stores you can find a wide variety of cereals, legumes and cereals. So that you do not get confused in them, we have compiled a detailed guide to the most known species and asked a nutritionist to talk about the benefits of each.

Natalia Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences

- Cereals are primarily a source of slowly digestible carbohydrates and vegetable protein, all trace elements (especially they are rich in potassium, magnesium, phosphorus, calcium, selenium, and buckwheat - iron, and many others) and vitamins - mainly groups B and E. And not a less important component of cereals is dietary plant fibers that improve the functioning of the digestive system, cleanse the intestines, populate it with beneficial microflora, slow down the absorption of sugars and reduce the glycemic index of food. Preference should always be given to unrefined cereals with preserved shells, in which whole grains are present, with the maximum amount of vegetable protein.

Wheat groats

Wheat is the main grain crop grown on earth. She happens various kinds and varieties, and several types of cereals are made from it at once. It is worth remembering that all wheat cereals contain gluten.

Wheat groats

This is a coarsely ground polished grain of durum wheat (duruma). The color of cereals can be yellow (from spring wheat) or grayish (from winter wheat). The beneficial properties of wheat groats are incredibly diverse: it contains fiber, various sugars, starch and minerals such as magnesium, zinc, iodine, potassium, silver, boron, calcium, silicon, phosphorus and molybdenum. Due to the large amount of vitamins, wheat groats strengthen the body, reduce blood pressure, remove heavy metals and improve digestion.

Natalia Fadeeva

- It is better to give preference to durum varieties of wheat, which include spring and spinous varieties, for example, beloturka, krasnoturka, kubanka, garnovka and others. There are many varieties of wheat. Determining a durum wheat is very simple: if the grain crumbles and crumbles when crushed, this grain soft varieties, if it has a glassy appearance and, when crushed, is divided into several whole dense pieces, this is a grain of hard varieties. Durum grains have a lower glycemic index and raise blood glucose levels less and more slowly.

Semolina

This is the same wheat groats, only of a higher degree of purification. Semolina we are well acquainted with kindergarten. The most useful semolina is from durum wheat, but in Russia it is mainly semolina from soft varieties. Semolina contains a large amount of starches and almost no fiber. Semolina contains a large amount of protein, potassium, vitamin E and B1, while it cooks quickly, which allows you to save a maximum of vitamins.

Natalia Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Semolina is ground wheat, but not to the state of flour. It has a lot of potassium. It can be eaten as a porridge or added instead of flour to casseroles or desserts. Despite the fact that semolina is highly purified, it is not harmful. For example, for malnourished people, children with insufficient body weight, with diseases that require high-calorie nutrition (tuberculosis, oncological diseases, purulent processes, and others), semolina can be useful. For people with obesity, diabetes, it is better to replace it, for example, with pearl barley.

Couscous

Couscous - National dish countries of North Africa. The groats are made from the same processed and refined grain of wheat, and it has all the properties of wheat groats. Couscous cooks instantly and is perfect for a quick, healthy lunch or snack.

Bulgur

To obtain bulgur, wheat grain is steamed, dried, cleaned of bran and crushed. Thanks to this processing, bulgur cooks very quickly. It contains vitamins such as B1, B2, B3, B4, B5, B6, B9 and beta-carotene. Bulgur normalizes metabolism, improves the functioning of the nervous system and intestines. It is useful at high load, as it is easily absorbed by the body.

Spelled

This is a wild type of wheat that was cultivated on the earth in ancient times. Now spelled is not grown on an industrial scale, but it can be found on store shelves. healthy eating. Due to the fact that spelt is not subjected to selection, we can confidently talk about its benefits and the absence of genetic modification (unlike ordinary wheat). Spelled contains a lot of proteins (27-37%) containing 18 essential amino acids. There is more iron and B vitamins in spelled than in most varieties of modern wheat, but gluten, on the contrary, is less.

Rice

There are three types of rice: long grain (indica), medium grain and round grain (the smallest). It also varies in degree of processing: whole grain rice (brown), polished (white) and parboiled. Whole-grain rice retains all the beneficial properties of the grain shell: fiber, B vitamins, zinc, iodine, phosphorus and copper, therefore brown rice much better than white. White rice cooks faster and contains more starches. steamed has golden color and is obtained by steaming and drying rice grains. The most famous varieties of rice are jasmine, basmati and arborio. Another type of rice, wild, in fact, is not: it is a herbaceous aquatic plant, a close relative of rice.

Natalia Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Of all types of rice, it is better to choose whole grain and steamed. Polished rice is peeled, contains less useful fiber and magnesium, increases blood glucose faster. For people with obesity and diabetes, it is better to replace white polished rice with brown or wild rice, which have a lower glycemic index.

Buckwheat

Buckwheat is one of our favorite cereals. It is healthy, very tasty, quickly prepared and inexpensive. Unground buckwheat is a whole grain of buckwheat with a huge amount of useful properties. It contains eighteen essential amino acids, iron, potassium, calcium, phosphorus, copper, iodine, zinc, fluorine, cobalt, as well as vitamins B1, B2, B9 ( folic acid), vitamin E. In terms of the content of lysine and methionine, buckwheat proteins are superior to all cereals; they are characterized by high digestibility - up to 80%. Buckwheat is not afraid of weeds, so pesticides are not used in its cultivation.

Natalia Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Of all the cereals, buckwheat contains the largest amount of iron and vitamin rutin, which strengthens the walls of blood vessels together with vitamin C. It is useful for anemia, varicose veins. In addition, buckwheat contains a large amount of vegetable protein (the most of all cereals) and does not increase blood sugar very much. It is useful for gaining muscle mass, obesity and diabetes.

Quinoa

Quinoa is the most fashionable cereal of recent years. In fact, this is an ancient grain crop that was grown by the Indians in the Andes several thousand years ago. Quinoa is quick to cook, has a pleasant nutty flavor, and contains over 20% protein, all the essential amino acids, and phytic acid, which lowers cholesterol and fights oncological diseases. In Spain, paella is served with quinoa instead of rice; in Italy, it is served with olive oil and sun-dried tomatoes, and in Greece they prepare salads with vegetables and spices. One of the important properties of quinoa is the complete absence of gluten, for which people with gluten intolerance appreciate it very much.

Natalia Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Quinoa contains many vegetable proteins, comparable in quantity to buckwheat or amaranth, while quinoa proteins are diverse in their amino acid composition. Any vegetable proteins from any cereal are proteins - sources of amino acids, the main function of which is growth, body building, regular replacement of worn-out protein elements, the work of the immune, endocrine, nervous, musculoskeletal and other systems. Thus, including quinoa in your diet will have a positive effect on your health.

Oat groats

Oat flakes are made from oats, oatmeal And oat groats. Unlike flakes, cereals undergo less processing and retain more of the beneficial properties of oats. And there are many of them: oats contain a large amount of natural antioxidants - substances that increase the body's resistance to various infections and environmental influences (radionuclides, salts of heavy metals, stress). Oats are rich essential amino acid methionine and magnesium, necessary for the normal functioning of the central nervous system. The high content of proteins and fiber improves all metabolic processes, promotes the growth and development of muscle tissue. A bowl of oatmeal contains a quarter daily allowance soluble fiber. And beta glucans alimentary fiber oats - when dissolved, they turn into a viscous mass and bind excess cholesterol.

Natalia Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- whole grains oats are preferred for healthy people. Cereals are usually processed by temperature and pressing, which somewhat reduces their nutritional value. But cereal is more suitable for people with chronic diseases. digestive tract, in the postoperative period, as they have a gentle effect on the mucous membrane. Cereal with sugar is the healthier option for everyone.

Corn grits

Corn grits are crushed and polished corn kernels. This cereal has a sunny yellow color and a nutty flavor. It is easy to digest, contains vegetable fibers that improve intestinal motility, as well as antioxidants that speed up brain function.

Natalia Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Corn grits - a source of slow carbohydrates, vegetable protein, vitamins B, E, potassium, vegetable fiber. The main advantage is that this cereal is a good choice for people with celiac disease (gluten intolerance).

Millet

Millet is millet grains that are minimally processed during production. It is considered the least allergenic cereal, so people with a sensitive body should also try it. Millet prevents the deposition of fat in the body and improves the functioning of the cardiovascular system. Iron, fluorine, magnesium and calcium contained in millet strengthen the body.

Natalia Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Millet is also one of the cereals useful for celiac disease (gluten intolerance) or allergic reactions for this protein. Millet contains, unlike other cereals, more fat - 2.5-3.7%, so it saturates well, has a lot of phosphorus. But due to the large amount of dietary fiber, it can be poorly digested in chronic inflammatory diseases digestive system.

Barley groats

Barley grits

Barley grits- these are unpolished particles of the barley kernel. Among the trace elements that make up the grain, phosphorus is especially valuable - it is twice as much in barley groats than in other groats. Phosphorus is essential for proper metabolism in the body and maintenance of brain activity. Carbohydrates of barley groats are slowly absorbed and saturate for a long time, and fiber normalizes digestion.

Pearl barley

Pearl barley is obtained by processing barley and removing the shell of the grain. It is unique in that it can reduce the allergic manifestations of the body. The amino acid lysine contained in pearl barley is responsible for the production of collagen. Like barley groats, barley contains gluten.

Natalia Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Barley groats contain more fiber than pearl barley, respectively, slows down the absorption of carbohydrates and fats more strongly. Barley contains less fiber, but this is no less useful. Both cereals have a low glycemic index, which makes it possible to recommend them to people with obesity and diabetes. In addition, pearl barley gives energy for a very long period of time, which is why it was used in the army.

Amaranth groats

Amaranth groats are made from amaranth, a nutritious pseudo-cereal with a nutty flavor. Amaranth groats contain a large amount of easily digestible protein and fiber. Amaranth porridge is rich in calcium, magnesium, phosphorus, vitamins C and PP, and also biologically active substance squalene It regulates metabolic processes in the body, normalizes cholesterol levels, protects cells from toxins and has an immunomodulatory effect.