Caloric content and composition of porridge on milk and on water

Hercules is a traditional breakfast of supporters of healthy food, as well as people seeking to lose those extra pounds.However, the effectiveness of this dish depends on the method of preparation, the variety of cereals, the inclusion of additives and even the time it is consumed. Let's try to figure it out.

The product is rich in nutrients such as B vitamins, potassium, magnesium, sodium, digestible carbohydrates, mono- and disaccharides, saturated fatty acids. The most valuable substances are the following elements.

• Sodium - important in the process of transferring fluid and blood glucose, transmission of nerve signals. Lack of this substance provokes the occurrence of apathy, headaches, hypotension.
• Rough Fiber - increases the absorbing properties of the intestinal mucosa, frees it from toxins and cleans.
• Amino Acids - take part in the development of muscle proteins. For this quality, rolled oats are valued in sports circles.
• Antioxidants - weaken the effect of free radicals, slow down the aging process, prevent cancer.
• Vitamins and Minerals - participate in the process of metabolism and hormone synthesis. They prevent the formation of pathologies associated with the lack of any elements.
• Carbohydrates - due to their slow absorption by the body, the feeling of fullness lasts for 3-4 hours after ingesting porridge.
• Gluten - getting into the stomach, envelops it, blocking the symptoms of ulcers and gastritis.

Harm correctly cooked porridge practically does not carry. However, some contraindications must be taken into account. It is better to abandon the hercules for people suffering from disorders in the gastrointestinal tract and pregnant women. It is necessary to take into account individual gluten intolerance. Croup contains a lot of phytic acid, because of which there may be a failure in the absorption of calcium, so you should not sit on an oatmeal diet.

It is important to consider the type of cereals. For example, instant oatmeal undergoes multiple heat treatments, due to which they lose most of the vitamins. In addition, they often add artificial ingredients - flavor enhancers, flavors that do not give the body health. However, protein and fiber in such a dish still remain, and it remains nourishing and nutritious.

Those who follow the figure, it will be interesting to know about the calorie content of the product. In general, 100 grams of dry rolled oats contain 352 kcal. However, it cannot be limited to this data, as there are many recipes for making porridge.

Some of them include the addition of sugar, butter, milk, fruit. All these ingredients make oatmeal more nutritious. In addition, boiled or steamed rolled oatmeal has completely different numbers.

However, oat-flakes are the product whose calories can not be afraid. The fact is that all calories are consumed during the day in the form of energy. At the same time, the body long feels a feeling of fullness. Therefore, oatmeal can be eaten only in the morning or before lunch.

If you eat porridge in the evening and at night, then all the calories will be deposited in the thighs and stomach in the form of excess fat. Therefore, the reception, it would seem, a healthy dish, will cause the opposite effect.

In addition to the calorie content, representatives of a healthy lifestyle will be interested in the content of other nutrients in 100 grams of the product:

• 12.6 g of protein;
• 6.2 g of fat;
• 61.1 g of carbohydrates.

But all indicators vary depending on the method of cooking.

Nutritional value of porridge on water (100 grams):

• caloric content - 55.4 kcal;
• proteins - 1.8 g;
• fats - 1.1 g;
• carbohydrates - 10.5 g

Cooking:

• put a pot of water on the stove;
• after boiling add salt to taste and put the oat-flakes in the pan;
• cook the dish on low heat, stirring for 10 minutes;
• close the container with a lid and insist 5 minutes.

If porridge on the water is prepared for the purpose of losing weight, then this is a classic recipe. Many prefer to do even without salt.If the dish is used as a healthy breakfast, it can be sweetened with honey, fruit, berries, raisins, nuts. These ingredients will only add benefits, although they will slightly increase the caloric content of the product.

If, however, breakfast is selected as a quick-cooked flake on water, then the caloric content increases to 90 kcal due to additional artificial additives. But such porridge will be ready within 3-5 minutes.

Some sweeten the porridge with plain sugar, put the butter in there, eat breakfast with a cheese sandwich. All these additives uniquely improve the taste of Hercules, however, they do not add any benefit. Butter and bakery products threaten to cause the opposite effect from healthy breakfast.

Nutritional value of rolled oats cooked in milk (100 grams):

• caloric content - 95.6 kcal;
• proteins - 3.8 g;
• fat - 3 g;
• carbohydrates - 13.4 g

Cooking:

• Pour water and milk in equal proportions - 100 g each;
• wait for the liquid to boil;
• add 3 tbsp to the pan. l Hercules;
• season with sugar and salt to taste;
• cook on low heat for 7 minutes;
• Turn off the gas and insist 5 minutes under the lid.

Many people who want to lose weight, consider milk porridge is quite a dietary product.

Patients suffering from diabetes mellitus, before including in the diet of any product, carefully study not only its caloric content, but also the glycemic index. This sign determines the degree of digestibility of the dish and has a scale from 0 to 100, where 100 is the GI of glucose.

In Hercules, this figure is 55 units, which is considered average. Breakfast of hercules porridge is quite acceptable in the diet of diabetics. In addition, Hercules is rich in a variety of useful elements that allow you to produce serotonin, monitor sugar levels, and reduce the need for sweets. When receiving porridge glucose penetrates the blood not immediately, but gradually. It gently distributes energy throughout the body, provides safety from insulin emissions.

Of course, patients suffering from diabetes, it is recommended to have breakfast cereal, boiled in water without additional additives. However, the use of milk and breakfast, but only if the milk is diluted with water 1: 1.

Whole milk contains a large amount of carbohydrates, due to which it has a high glycemic index, but at the same time this product contributes to better digestibility of porridge, enriches the body with additional beneficial elements, improves taste, which is extremely important for a very poor menu of diabetics. But, of course, people with this ailment should not abuse hercules on milk.

For information on how to make porridge with banana and nuts, see the following video.