Two bowls of porridge a day. Why should you eat cereals regularly?

How many grams of ready-made oatmeal are in a glass?

One 200 ml faceted glass filled to the brim (to the top) holds 90 grams of Hercules oat flakes.

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Buckwheat

Traditionally considered one of the most useful. It contains a large amount of unique protein, which contains almost all the essential amino acids. Which, by the way, is usually not typical for plant protein, which (unlike animal protein), as a rule, lacks certain essential amino acids. Plus, buckwheat contains a lot of dietary fiber. These are the same complex carbohydrates that help the digestive tract function and remove various harmful substances from the body, including excess fat and cholesterol. In addition, dietary fiber promotes the production of endogenous vitamins in the intestines. Buckwheat contains 14 g of dietary fiber per 100 g of grain, or 14%. Buckwheat is rich in vitamins (mainly group B) and minerals. B vitamins regulate almost all metabolic processes in the body, in particular fat and protein metabolism. And they are very necessary for the normal functioning of the nervous system. Among the minerals, buckwheat contains a lot of magnesium, and it is necessary for the functioning of the nervous and neuromuscular system. Because of these properties, buckwheat is very useful for athletes. What is very important, this product has a low glycemic index, so it is not contraindicated for diabetics, people with obesity, or cardiovascular diseases. Buckwheat also does not contain gluten. So it's almost a perfect product.

We are using up supplies. What to cook with buckwheat except as a side dish Read more

Porridge diets - benefits and harms in losing weight

Some people recommend a diet based on oatmeal, eating it for breakfast, lunch and dinner, and making snacks with an apple and kefir. Such a diet can only harm you. Yes, within the first three days you will feel the weight coming off. But please note that this occurs due to cleansing of the intestines and loss of intercellular fluid, and not at all due to burning fat.

In this case, due to a lack of calories, dizziness, headaches, possible nausea, and weakness will appear. Muscle tissue is consumed, the skin will become less elastic, and the condition of hair and nails will worsen. The digestive system will malfunction. And the result of all this may ultimately be the return of the previous weight, and possibly its excess, due to various failures and “rebellion” of the body.

To lose weight, it is important to choose the right cereal (alternate porridges) and prepare it correctly. For this, it is better if the porridge is cooked in water without adding salt and sugar. Added berries, nuts, honey can improve its taste; you can diversify the taste with spices; it is better to add these ingredients directly to the plate before eating so as not to destroy the beneficial substances.

If you cook in a slow cooker, you can add grated apple or fresh juice. When the porridge is ready, you can add just a little salt (if you can’t do without it at all) and if you are not limiting yourself in calories, add a little milk with a small percentage of fat content during meals.

If your goal is to lose weight, then your daily diet should contain no more than 50 percent carbohydrates. When counting calories, half of them should come from foods containing carbohydrates, including porridge. It is impossible to completely exclude carbohydrates from the menu; this will negatively affect the functioning of the entire body.

Eating cereals in the evening can slow down the weight loss process, so it is better to eat them for breakfast. If you notice that your weight has stopped and is not falling, despite your efforts, switch to buckwheat porridge, it contains a large amount of nutrients and vitamins, but it will not add extra calories.

The approximate portion of porridge in the morning for breakfast is 150-200 grams. Cook porridge for breakfast, eat it with pleasure and benefit from it.

How many grams are in a serving of wheat porridge?

Ingredients and calorie content of the recipe “Wheat porridge on water”

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How to cook and what to use with

Is it healthier to cook oatmeal - with water or milk? What are the harms and benefits of each method of preparing oatmeal?

Different types of oatmeal require different cooking times . For all types, it is best to add the cereal to cold water and cook over low heat until the water boils. The ratio of water and cereal is 2:1.

Flakes are cooked for about 15 minutes, coarsely ground grain is cooked for 30 minutes. Whole grain oats require 50 minutes of cooking and the amount of water should also be increased to a 3:1 ratio.

Even if you've tried oatmeal before and didn't like it , reconsider this decision, because everyone can make healthy oatmeal that's also delicious!

Adding fruits and nuts to your porridge will increase the fiber content and beneficial nutrients.

Cinnamon and ground nutmeg will add flavor . In winter, instead of fresh fruits, you can add dried fruits and yogurt.

Potential dangers and contraindications

Oatmeal should be present in every person's diet. Please note the precautions that certain categories of the population need to follow.

Oats are well tolerated by people with celiac disease , but they still contain small amounts of gluten. If you suffer from this condition, consult your doctor about adding oatmeal to your diet.

Consuming oatmeal may not be the best choice for diabetics because, like all grains, oatmeal has a high glycemic index. Reduce it by adding fruits or berries to the porridge.

Another way out is to eat oatmeal cold . Although the taste of cold cereal may not be to everyone's taste, heating and then cooling the starches contained in the cereal reduces its glycemic index.

How to cook oatmeal for one serving?

For one serving, half a glass of oatmeal or cereal is enough. ... In what proportions should I cook oatmeal?

1. for liquid oatmeal, take 3–3.5 parts of liquid for 1 part of cereal or flakes;
2. for semi-viscous - proportion 1: 2.5;
3. for viscous - 1:2.

Aug 16
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What are the dangers of eating oatmeal every day?

Frequent consumption of oatmeal provokes leaching of calcium from bones, which can result in osteoporosis. And this despite the rather high content of this element in oatmeal. The fact is that cereals also contain phytin, which interferes with the absorption of calcium.

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Is it possible to eat oatmeal without cooking?

This porridge is really incredibly healthy (it contains vitamins A, C, E, PP and magnesium, phosphorus, chromium, zinc, nickel, calcium, potassium), especially if you prepare it in water without cooking. Yes, you can cook oatmeal in milk, add butter and sugar, but it’s better not to tell adherents of healthy lifestyle about this.

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Semolina

The most controversial. We are accustomed to perceive it as porridge for dietary and baby food. Cereals are made from purified wheat, which means that almost all the shell, vitamins and minerals are removed from the grain. In fact, only starch remains. Nevertheless, semolina contains wheat protein, which is very well and easily digestible. Therefore, semolina can be considered dietary and suitable for feeding children, especially those with digestive system problems. And also for elderly, weakened people, whose digestive enzymes also work less well. But the glycemic index is high, so it is not suitable for diabetics.

Which porridge takes first place?

Buckwheat porridge takes first place in the ranking; it contains the most vitamins and only 120 kcal per 100 grams.

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Harm of oatmeal for a bodybuilder

Oatmeal is a dietary product that has no harmful properties, except for individual dislike for oatmeal.

But even the healthiest diet can have its downsides.

The main harm of oatmeal, which the author experienced, lies in banal overeating.

It's very easy to get enough of oatmeal. And we bodybuilders don’t always listen to our body’s signals. In a fanatical desire to get the right amount of calories, carbohydrates, fats and dietary fiber, overeating occurs.

It has several harmful effects:

1. The level of anabolic hormones decreases . Testosterone and other compounds that produce maximum muscle growth drop to minimal levels. It’s better to eat less than to disrupt your hormones;
2. The porridge literally makes you sick . Even from thinking about her. The author of this material returned the oatmeal back several times within an hour after a hearty breakfast. If the thought of this mess makes you sick, then you should take a break. There are other cereals for an athlete that you can switch your attention to;
3. Problems with the gastrointestinal tract . It is very important! They may not be cured and may suffer for the rest of their lives. What is more important for the tussle is the fact that problems with the gastrointestinal tract reduce the rate of absorption of food. That is, you eat 4000 calories with 240 grams of protein. And 2500 and 140 grams are absorbed, respectively.

The harm of oatmeal has not yet been found. Most likely, it will not be found. But abusing a healthy product is no better than regularly eating junk food. Oatmeal in bodybuilding can be harmful precisely because of its excess.

How much porridge do you need?

Table: ratio of water (milk) and cereals when cooking porridge (proportions, how to cook porridge)

Health Benefits

Oats contain many minerals and vitamins that are beneficial for adults and children. Complex carbohydrates in the porridge will provide a smooth increase in energy, and the high fiber content will eliminate the feeling of hunger for a long time.

The rich composition of micronutrients promotes good health and is a preventive measure against the development of many diseases.

Lowers blood cholesterol levels . Oats contain soluble fiber - beta-glucan.

It dissolves in the digestive tract, forming a gel-like substance that absorbs excess cholesterol, preventing blockage of blood vessels and the development of a heart attack or stroke.

Stabilizes blood sugar levels . Beta-glucan slows the absorption of sugar from the digestive system, which helps prevent a spike in blood glucose.

Reduces the risk of type 2 diabetes . Oats contain magnesium, which helps control glucose and insulin secretion.

Promotes weight loss . Beta-glucan suppresses appetite and stimulates the production of hormones to control it.

Supports the immune system . Beta glucan boosts the immune system by helping white blood cells detect and eliminate bacteria.

Reduces the risk of cancer. Oats contain lignin, which is found in plants such as flaxseed, broccoli and sesame.

Lignins are phytoestrogens - a plant analogue of the female hormone that protects against hormone-dependent cancer - breast cancer. Lignins also help fight heart disease.

Normalizes intestinal function . Oats contain insoluble fiber, a nutrient that helps fight constipation.

Insoluble fiber forms a food bolus in the intestines, which promotes regular contractions of the smooth muscles of the gastrointestinal tract and normalization of stool.

Regulates metabolism . Consumption of oatmeal supports metabolism due to its content of B vitamins: riboflavin (vitamin B1), vitamin B6, niacin, thiamine and folic acid.

These vitamins are also good for your skin, liver, nervous system and red blood cells.

Reduces blood pressure . Eating whole grain cereals containing 3 grams of fiber daily may improve blood pressure and reduce the use of blood pressure medications.

The program “About the Most Important Thing” talks about the benefits of oatmeal:

For the women's body

Consumption of whole grain oat porridge at least 6 times a week is recommended for postmenopausal women suffering from high blood pressure, cholesterol and other signs of cardiovascular disease.

Oats slow down the progression of atherosclerosis , the formation of atherosclerotic plaques and reduces the development of stenosis, in which the diameter of arterial channels narrows.

Women of any age who consume more than 13 grams of fiber from whole grain oats daily reduce their risk of breast cancer by half .

Phytoestrogens contained in oatmeal balance hormonal levels , suppressing the occurrence of hormone-dependent diseases.

For men

Oatmeal will help boost libido and balance testosterone levels in the body.

Whole grain oats are a natural remedy for erectile dysfunction.

It contains the amino acid arginine, which relaxes the muscles around blood vessels and improves erections.

Oatmeal is a natural preventative against prostate cancer . A daily bowl of porridge will reduce the likelihood of illness by 22%.

What are the benefits of black rice? How to choose, cook and eat it? Find answers to your questions in our article.

In another publication, we will look at the beneficial properties and contraindications of brown rice.

And here - about the harm and benefits of unpolished red rice. Find out more!

For children

Studies show that children who are given oatmeal in the morning have a healthy weight, their nutrition is more correct than that of children who do not have this cereal in their diet.

Increasing whole grain oats in children's food together with fish reduces the risk of asthma due to the content of Omega-3 fatty acids in fish and vitamin E and magnesium in oatmeal.

What is useful for pregnant women

Oatmeal is safe during pregnancy . It is recommended for women in an interesting position, as it contains substances that are useful not only for the expectant mother, but also for the child.

It is a source of folic acid . Pregnant women are recommended to consume 400 mg of folic acid per day.

A sufficient amount of folic acid before conception and up to the 12th week of pregnancy reduces the likelihood of a congenital spinal disease in the child.

Why is oatmeal harmful?

Why is too much oatmeal harmful? If you eat too much oatmeal (more than one serving per day and for a long time without a break), your body will begin to experience a calcium deficiency. Oatmeal contains a special substance – phytic acid, which inhibits the absorption of calcium in the intestines.

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Oatmeal

It has a low calorie content, contains quite a lot of protein, and saturates with healthy carbohydrates, vitamins and minerals. And what is very valuable is that it has a large amount of coarse fiber, which removes harmful substances, that is, it performs the function of cleansing the body. But, again, everything said applies to whole grains. The porridge in the instant bag has already been cleaned and processed. Unfortunately, there will be practically no useful properties in it. Almost just starch. Therefore, the best choice is traditional cereal, which needs to be cooked for 15-20 minutes.

Oatmeal, sir. Why has this porridge become the most popular Read more