The simplest breakfast is a boiled egg, and the healthiest and most reliable is a bowl of porridge. After all, any porridge is a slow carbohydrate that will provide satiety for a long time. The glory of the best porridge for breakfast is firmly rooted in oatmeal, but what other options are no less healthy և delicious? aif.ru told about the usefulness of morning porridge Anna IvashkichNutritionist, clinical psychologist-nutritionist, family therapist.
Why – porridge?
Porridge is one of the healthiest breakfasts. Such a dish will relieve you of hunger for a long time, will allow you not to fall into frequent snacks during the day, besides, cereals are not high in calories, they help to normalize intestinal motility.
Porridge is rich in nutrients, vitamins and antioxidants: fiber, B vitamins, phosphorus, magnesium, zinc, vitamin E. By the way, this ingredient does not lose its properties even after processing.
After all, the extra ingredients that can be added to porridge will fill your breakfast, as well as complement the meal with even more useful properties.
Fruits և berries, dried fruits, nuts, pumpkin, eggs, cheese, cottage cheese և even ginger – all of these products will help diversify the taste of your breakfast և the body will get more calcium, vitamins A, PP, K, B, iron և :
It is best to choose cereals for long cooking. Five-minute cereals, suitable for daily consumption, contain a large number of flavor enhancers, sugar և various additives that can harm the body, especially if you eat such cereals on an empty stomach. The result can be a jump in blood sugar levels, problems with the gastrointestinal tract, high cholesterol.
Why did it become the most important breakfast cereal? Consider the main advantages of this porridge.
- reduction of cravings for sweets;
- Beta-glucan, which is part of the product, helps support the immune system և Controls blood sugar levels after eating;
- enhances the response to insulin;
- lowers cholesterol levels;
- has a beneficial effect on the functioning of the organs of the gastrointestinal tract (that is why oatmeal is often included in the diet of low-calorie diets, as it is given to those who for one reason or another: surgery, abstaining from eating for a long time, sitting on a hungry diet);
- Porridge has a low glycemic index.
But with all the positive properties, even oatmeal can harm the body. Oatmeal in its pure form can have a negative effect on those who suffer from flatulence due to the large amount of fiber in the composition.
In this case, it is better to eat oatmeal not as a first meal, but as a snack or breakfast. And forget about additives such as jam and honey, they increase the glycemic index of the dish, they are very harmful for diabetics.
With additional components, you need to be careful about your body’s individual characteristics, needs, and reactions.
In addition to oatmeal, I would recommend others to have breakfast.
Porridge, which will help protect our immunity from frequent colds and viral diseases, is especially true in the autumn-winter period. The canvas has a positive effect on the female organism, in particular, it reduces the pain during PMS, improves the condition of the hair and nails, normalizes the hormonal level.
Breastfeeding women should also look carefully at this version of porridge, as flaxseed enhances milk production, it replenishes the baby with the necessary nutrients.
Flaxseed porridge is suitable for diabetes, hemorrhoids, constipation, gastritis, but the porridge should be cooked in water.
With all the positive properties, there are contraindications.
- intolerance to flaxseed;
- diseases of the genitourinary system;
- diseases of the gastrointestinal tract in the acute phase;
- the presence of stones in the body.
Spelling is useful for normalizing our digestion, heart rate, blood sugar և cholesterol. Studies have shown that spelled contains four times more cholesterol-lowering substances than white rice.
Such porridge will help to lose weight due to the high content of fiber երկար due to the long satiety after eating it.
Porridge contains vitamin B2 – in addition to its beneficial properties for the central nervous system, it affects the functioning of the reproductive system.
In addition, spelling helps reduce the risk of asthma and diabetes, regulates hormones, relieves inflammation, helps reduce the risk of migraines, and restless sleep due to magnesium content.
Useful for the category of people allergic to gluten. It is present in oats, barley, rye և wheat.
The protein in amaranth seeds can be found in either fermented dairy or egg whites, but no plant can boast the same composition.
The composition includes:
- thiamic acid, folic acid, riboflavin;
- vitamins C, A, K, E;
- calcium, iron, zinc, magnesium;
However, even this porridge should be eaten with caution. It has a rather high caloric content (375 kcal per 100 g), has a high glycemic index, which means that it is better to abstain from those with disorders of carbohydrate metabolism. People with such diseases as pancreatitis, kidney disease, cholecystitis should be very careful to include this porridge in their diet և it is recommended to consult a specialist.