Calorie and nutritional value of wheat porridge

Wheat groats are among the most popular in Russia. The reasons for this are its very economical price, excellent taste and great benefits.In addition, wheat groats are versatile: they can be boiled on water or milk, flavored with fruits, honey, nuts, sweetened or salted, in any form it will have to taste everyone.

Groats are made from crushed durum wheat. 100 g of the product contains about 300-350 kcal. It would seem that not so little, but the calorie content of boiled wheat is significantly reduced.

For example, porridge on the water will contain a maximum of 100 kcal. That is, it is permissible to add even sugar or butter in reasonable amounts to this dish, and then the caloric content will increase to 140 kcal. In addition, porridge boiled in water, you can cook a lot of different dishes - this is the side dishes, and breakfasts, and even dessert casserole.

If the cereal is prepared with milk, then the caloric content reaches 210 kcal per 100 g of product. Such porridge is useful for baby food. You can add fruits, berries, raisins, nuts to it. And even despite the high calorie content, a milk dish is a more useful side dish than, for example, potatoes or pasta.

Wheat porridge is often the basis of diets. A large amount of fiber can improve the work of the digestive organs. Insoluble fibers provide timely removal of foods that are not digested. Soluble substances help to reduce the level of glucose and reduce the density of cholesterol lipoproteins in the blood.

If cereal is used in the basis of a diet or a healthy diet, then it is possible to make flat cakes from it and replace bread with them. But the most useful method of wheat porridge is possible in the morning. The fact is that the dish provides the human body with a charge of energy and allows you to get enough until dinner.

If wheat porridge is used in the basis of the diet, then you need to follow a few important rules:

• drink at least 2 liters of pure water per day, it is better to do this before eating;
• porridge can not be salted, sweetened or flavored butter;
• only herbal tea, fermented milk products are allowed from the liquid during the diet;
• can be added to porridge sweet cinnamon, herbs with vegetables;
• per day required to take 4-5 servings of cereal.

For a week, this diet will get rid of the extra 3-4 pounds. Unlike other options, losing weight on wheat porridge is almost safe. This is due to the rich composition of cereals, which fills the body's need for other substances. Porridge contains the following vitamins:

• B4 - cleans the liver;
• B5 - improves brain activity and memory;
• B2 - prevents vision loss;
• B1 - protects the body cells from radiation;
• E - prevents the formation of blood clots;
• And - contributes to the rejuvenation of the skin;
• PP - gives the body energy.

As for the content of BZHU in wheat porridge, then everything depends on the method of preparation. The energy value of the simplest breakfast on the water without salt and sugar (100 grams):

• proteins - 2.6 g;
• fats - 0.3 g;
• carbohydrates - 14.2 g.

If porridge is prepared with the addition of milk, sugar and salt, then the content of BJU will be as follows:

• proteins - 2.5 g;
• fats - 1.5 g;
• carbohydrates - 14.1 g.

Often the question arises whether the introduction of wheat porridge in the diet of patients suffering from diabetes. Usually, simple carbohydrates, which are contained in flour products or sweets, are quickly digested, increasing blood sugar. Wheat is saturated with complex carbohydrates, which are slowly absorbed by the body, and therefore this dish can be included in the menu of diabetics.

The glycemic index of wheat porridge is 71 units. After a small portion, the body does not need food for a long time, due to which the fat balance is restored, and those extra pounds are burned.Fiber, which is rich in wheat groats, has a beneficial effect on the work of the intestines, removes fats and maintains glucose levels at a normal level.

Thanks to pectins, rotting food remains are not deposited in the intestine, walls and mucosa get rid of inflammation.

The use of cereals is determined by its variety. Although in general porridge is useful in any form. For example, finely crushed cereals are quickly digested, and coarsely ground wheat has high cleansing qualities. In general, wheat porridge has the following beneficial properties:

• promotes high-quality lipid metabolism in cells;
• provides the release of the body from harmful cholesterol;
• improves the elasticity of blood vessels;
• prevents constipation, improves the gastrointestinal tract;
• promotes safe weight loss;
• strengthens nails and hair, has a positive effect on the skin;
• rejuvenates the body from the inside due to the content of antioxidants;
• has a relaxing effect, helps with stress and depression;
• strengthens bones;
• has a beneficial effect on vision;
• provides removal of drugs and their residues from the body.

If porridge is taken as part of a healthy diet, then wheat should be alternated with other types of cereals. It is best to "scatter" different types of cereals for the days of the week, giving each one a day a week. Per day is recommended to use 1-2 servings of 250 g of finished wheat. Better to do it for breakfast or lunch.

If the expectant mother has no symptoms of indigestion, then she can safely include wheat porridge in her menu. In the “interesting” position, the dish is allowed to eat 2-3 times a week. It is recommended to eat it with fresh vegetables. However, a pregnant woman should carefully read the contraindications presented below, so that the uterus tone does not react negatively to the reception of wheat.

If wheat porridge is introduced into the diet of infants, then this should be done not earlier than the child turns 8 months. The following rules must be observed:

• the first portion should not exceed ½ tsp;
• over time, the amount of food can be increased;
• the optimal time for reception is morning;
• between two new products should take at least 3 weeks;
• infant should be offered porridge only on water without sweeteners and oil;
• It is necessary to cook porridge liquid consistency.

Many young mothers are afraid to introduce a new product in the baby’s menu. However, wheat has a mass of nutrients that will only improve the health of the baby:

• it boosts immunity;
• prevents constipation;
• strengthens the skeleton.

For older children it is allowed to add dried fruit, butter, jam, milk to porridge. The growing body croup brings the following benefits:

• normalizes the processes of digestion;
• eliminates dysbacteriosis;
• strengthens eyesight, which is important for schoolchildren;
• contributes to the good work of the nervous system.

Despite the enormous benefits that wheat porridge brings to the body, one should not abuse it. In addition, you must read the list of contraindications to the use of the product.

• Celiac disease In this case, the body does not tolerate cereals due to the content in the composition of gluten.
• Gastritis and low acidity of the stomach are also limitations to the reception.
• With extreme caution should be used wheat people with acidification of the body.
• It is necessary to refuse porridge and patients who have recently undergone an operation on the abdominal cavity.
• It is not recommended to abuse the porridge for men with weak potency - wheat can aggravate the situation.
• Pregnant women before the introduction of wheat in the diet should consult with your doctor.

To porridge brought the maximum benefit, it is worth paying special attention to the choice of cereals. For example, fast-cooking flakes have practically no beneficial properties, although, in fact, they do not cause much harm. Spring wheat cereals are the most useful, but it is better to refuse to buy them in the autumn. During this period, there is a product on sale that has lost its qualities, so in the autumn it is better to purchase winter wheat cereals.

More valuable large crushed grain. In the store, a polished product can be determined by looking at a number (from 1 to 4): the larger the number, the smaller the grains.

To avoid harm that low-quality cereals can cause to the body, you need to check the shelf life (no higher than 14 months, and better - no more than 8), pay attention to flowability (grains should not stick together and form lumps), look at the date of manufacture - it can differ from packing time.

The recipe for wheat porridge, see below.