Buckwheat contains proteins, unsaturated fatty acids, calcium and zinc, as well as vitamins of groups A, B, E and PP. There are two types of buckwheat groats: unground (whole grains) and prodel (fine grain fraction). Buckwheat is often advised by nutritionists: it contains only about 3% fat for 12% of proteins, and 100 grams of the product contains 313 Kcal. Due to the high content of phenolic compounds, cereals have antioxidant properties. According to the National Center for Biotechnology Information (Maryland, USA), buckwheat stimulates intestinal motility, helps reduce cholesterol, the risk of diabetes and hypertension. Buckwheat is stored longer than other cereals and does not grow moldy even at high humidity.
Oatmeal is made from unpeeled oat kernels, germ and bran. They contain vitamins A, B, E, potassium, magnesium, zinc and beta glucan. Research cited in a 2016 British Journal of Nutrition article shows that beta-glucan clears excess cholesterol from the blood. Whole grain oats - an immunomodulator that improves the condition of the skin and hair; cereals regulate blood sugar levels and speed up digestion. The second type of cereal is peeled from the top layer, steamed and pressed oat flakes. With such processing, some of the nutrients are lost, but porridge remains a dietary product and has a positive effect on the digestive tract. The third type is instant porridge, from which there is more harm than good, since they often contain a lot of sugar and flavorings.
This cereal is not as common in the diet of modern people as the two previous ones, but no less useful. Bulgur is young wheat, the grains of which are dried and refined, while containing 12.3 grams of protein per 100 grams of product. They store vitamins B, E, K and beta-carotene, magnesium, copper, calcium, potassium and iron. Groats are distinguished by a large amount of dietary fiber, cleanses the intestines well, accelerates the absorption of vitamins and increases metabolism. Bulgur promotes the outflow of bile, which is good for the liver.
Familiar from childhood, cereals are the basis of barley porridge and are made from crushed unpolished barley kernels. Barley has a large amount of fiber, contains vitamins A, E, B, PP, iron, iodine, potassium and phosphorus. Barley porridge has anti-inflammatory and diuretic effects, cleanses the body of toxins. Please note that for all its beneficial properties, you should not include barley in the diet of children under two years of age, as it is a difficult product to digest.
Rye groats are non-crushed groats made from rye grains. In cooking, rye is added to bread. Rye is a traditional cereal, similar in properties to wheat, but it is much more suitable for building a healthy diet. According to the All-Russian Scientific Research Institute of Grain and its Processed Products (VNIIZ), amino acids and more dietary fiber are optimally balanced in this culture, which helps to strengthen the immune system and reduce the risk of blood diseases. Unlike wheat, rye has less gluten. Rye cereals and flour contain vitamins E, A and PP, phosphorus, calcium, magnesium and iron. Rye bread can be used as a mild laxative, but the rye cereal decoction has the opposite effect.
Most often, canned corn is used in cooking or the ears are boiled. But no less useful is corn porridge: it contains antioxidants and it helps to restore the correct intestinal microflora, gently cleansing the body thanks to fiber. Corn grits do not contain gluten, but they contain vitamins B, E, A, H, tryptophan and lysine, iron, calcium, magnesium and phosphorus. Cornmeal meals reduce cholesterol levels and the risk of stomach, gallbladder and liver diseases. By the way, corn and corn grits retain their maximum useful properties even at high temperatures.
Quinoa is a cereal from a plant of the amaranth family. It contains up to 14% protein and 64% healthy carbohydrates. The cereal contains B vitamins, folic acid, phosphorus, manganese, potassium, sodium, selenium and magnesium. Quinoa is a high-quality protein and source of dietary fiber with antioxidant and anti-inflammatory effects, according to a 2018 report posted on the United Nations Food and Agriculture Organization's website. Groats can be prepared as a separate side dish, added to salads and soups.
Brown is brown rice. Rice bran contains a maximum of useful substances: phosphorus, magnesium, antioxidants and vitamins of the B and PP groups, which have a positive effect on the nervous system. Brown rice improves digestion, removes radionuclides from the body, and helps to cope with neurocirculatory dystonia. Rice saturates and helps to maintain youthfulness and beauty of the skin, strengthen immunity and reduce the risk of arthritis, dermatitis and arthrosis.
Groats are made from roasted young wheat with still soft seeds. According to the United States Department of Agriculture, fricke (aka farik) contains up to 12% protein and 72% carbohydrates. It acts as a probiotic in the stomach, helping the growth of healthy bacteria. Groats are characterized by a low glycemic index and high nutritional value. Frike is rich in iron, sodium and calcium, vitamins C, B, A, E.
Couscous is made from crushed durum wheat and is close to pasta in nutritional value, only pasta is boiled, and couscous is steamed or simply poured with boiling water and allowed to brew. Like other whole grain cereals, couscous reduces the risk of chronic heart disease as well as diabetes and cancer, writes Joanne Slavin, author of "Whole Grains and Human Health," published in Cambridge University Press. These cereals are high in selenium, which makes them a powerful antioxidant. In addition, couscous strengthens the immune system and normalizes hormonal balance.>