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Disappointing statistics show that more than half of all deaths in the world are related to nutrition because we eat too much salt with too little whole grains and fruits.
And if salt and fruit all clear (the number of first – to reduce the amount of the second increase), which includes cereals to whole grain, it’s worth a look in more detail.
TOP 7 whole-grain bowls of cereal
1. Buckwheat
Buckwheat contains protein, unsaturated fatty acids, calcium and zinc, and vitamins a, b, E and PP. There are two types of buckwheat: unground (whole grain) and (a small fraction of grain). Buckwheat is an excellent dietary product: low fat and 100 grams of product contain 313 Kcal. Krupa has antioxidant properties. According to research, the National center for biotechnology information (MD, USA), buckwheat stimulates peristalsis, reduces cholesterol, risk of diabetes, and hypertension.
Another plus is stored the longer buckwheat other cereals and not moldy, even in high humidity.
2. Oatmeal
There are 3 types of oatmeal:
1 – the grits from untreated and consists of the germ and bran of the oat grain. They contain vitamins a, C, E, potassium, magnesium, zinc, and beta-glucan. The research discussed in the British Journal of Nutrition article in 2016 shows that beta-glucan cleanse the blood from excess cholesterol. Whole grain oats, immunomodulators, improve skin and hair; Krupa regulates sugar level in the blood and speeds up digestion.
2 – cleaned from the top layer, puffed and extruded cereals. This treatment is lost of the nutrients, but the cereal remains a dietary product and positively affects the gastrointestinal tract.
3 – porridges of fast preparation, from which more harm than good, as their composition, is often a lot of sugar and flavorings.
3. Bulgur
This cereal is a young wheat, the grain which is dried and cleaned. 100 grams of product have 12.3 grams of protein. They remain vitamins C, E, K, beta-carotene, magnesium, copper, calcium, potassium, and iron. Croup is characterized by a large number of dietary fiber, cleanses the intestines, accelerates the absorption of vitamins, and boosts metabolism. Bulgur promotes the flow of bile, which is good for the liver.
4. Barley grits
ACCA is made from crushed unpolished kernels of barley, with a lot of fiber. Barley grain contains vitamins a, E, C, PP, iron, iodine, potassium, and phosphorus. Barley porridge has an anti-inflammatory and diuretic action that clears the body of toxins.
5. Corn grits
Corn grits are gluten-free, but vitamins C, E, A, N, tryptophan and lysine, iron, calcium, magnesium, and phosphorus. Dishes from corn grits lower cholesterol and risk the stomach, gall bladder, and liver. By the way, corn and corn grits retain the maximum of useful properties even at high temperatures.
6. Quinoa
Quinoa cereal from the plant family amaranth. It contains up to 14% protein and 64% of useful carbohydrates. In croup has b vitamins, folic acid, phosphorus, manganese, potassium, sodium, selenium, and magnesium. According to 2018, available on the United Nations’ website for Food and agriculture, quinoa is a high-quality protein and a source of dietary fiber with antioxidant and anti-inflammatory action. The rump can be prepared as a separate side dish, add to salads and soups.
7. Couscous
It is made from crushed durum wheat and nutritional value rather close to the pasta, only the pasta is cooked, and the couscous steamed or pour boiling water and infuse. Like other cereals from whole grains, couscous reduces the possibility of developing chronic heart disease and diabetes, and cancer, writes Joanne Slavin, the author of the article “Whole grains and human health,” published by Cambridge University Press. This grain contains large amounts of selenium, which makes it a strong antioxidant. Besides, couscous strengthens the immune system and normalizes hormone balance.
Also applies wholegrain brown rice, cereals Fricke, which is made from roasted young wheat is still soft seeds, and rye groats and barley.
Be healthy!