15 most useful cereals

Croup - the basis of human nutrition since time immemorial. Today on the shelves you can find a wide variety of cereals, legumes and cereals. So that you do not get confused in them, we have compiled a detailed guide to the most famous species and asked the nutritionist to tell about the benefits of each.

Wheat - the main grain crop grown on the ground. It is of various types and varieties, and several types of cereals are made of it at once.

It is worth remembering that all cereals from wheat contain gluten.

15 most useful cereals

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This is a coarsely ground ground grain of durum wheat (durum). The color of the cereal can be yellow (from spring wheat) or grayish (from winter wheat). The beneficial properties of wheat groats are incredibly diverse: it contains fiber, various sugars, starch and minerals such as magnesium, zinc, iodine, potassium, silver, boron, calcium, silicon, phosphorus and molybdenum.

Thanks to a large number of vitamins, wheat grits strengthens the body, reduces pressure, removes heavy metals and improves digestion.

15 most useful cereals

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This is the same wheat groats, only of a higher degree of purification. Semolina is well known to us since kindergarten. The most useful semolina is from durum wheat, but in Russia mainly semolina from soft varieties is found.

Semolina contains a large number of starches and there is almost no fiber in it. The semolina contains a large amount of protein, potassium, vitamin E and B1, while it is quickly prepared, which allows you to save a maximum of vitamins.

15 most useful cereals

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Couscous is a national dish in North Africa. Groats are produced from the same processed and refined wheat grain, and it has all the properties of wheat groats.

Couscous is instantly cooked and suitable for a quick, wholesome lunch or snack.

15 most useful cereals

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To obtain bulgur, wheat grain is steamed, dried and ground. Thanks to this treatment, bulgur cooks very quickly. It contains vitamins such as B1, B2, B3, B4, B5, B6, B9 and beta-carotene.

Bulgur normalizes metabolism, improves the functioning of the nervous system and intestines. Useful at high load, as it is easily absorbed by the body.

15 most useful cereals

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This is a wild type of wheat that was cultivated on earth in ancient times. Now spelled is not grown on an industrial scale, but it can be found on shelves of healthy food stores.

Due to the fact that spelled is not subjected to selection, we can confidently talk about its benefits and the absence of gene modification (in contrast to ordinary wheat). Spelled contains a lot of proteins (27-37%), containing 18 essential amino acids. There are more iron and B vitamins in the spelled than in most varieties of modern wheat, but gluten, on the contrary, is less.

15 most useful cereals

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There are three types of rice: long-grain (indica), medium-grain and round-grain (smallest).

It also varies in degree of processing: there is whole grain rice (brown), polished (white) and steamed. Whole grain rice retains all the useful properties of the grain shell: fiber, B vitamins, zinc, iodine, phosphorus and copper, so brown rice is much healthier than white. White rice boils faster and contains more starches. Steamed has a golden color and is obtained by steaming and drying rice grains. The most famous rice varieties are jasmine, basmati and arborio.

Another kind of rice, wild, in fact, it is not: it is a herbaceous aquatic plant, a close relative of rice.

15 most useful cereals

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Buckwheat is one of our favorite cereals. It is healthy, very tasty, cooks fast and is inexpensive. Buckwheat core is a whole grain of buckwheat with a huge amount of useful properties.

It contains eighteen essential amino acids, iron, potassium, calcium, phosphorus, copper, iodine, zinc, fluorine, cobalt, as well as vitamins B1, B2, B9 (folic acid), vitamin E. Buckwheat proteins are superior to all cereals in terms of lysine and methionine content. culture; they are characterized by high digestibility - up to 80%. Buckwheat is not afraid of weeds, so pesticides are not used for its cultivation.

15 most useful cereals

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Quinoa is the most fashionable croup of recent years. In fact, this is an ancient grain crop that was grown by Indians in the Andes several thousand years ago. Quinoa cooks quickly, has a pleasant nutty taste, and also contains more than 20% protein, all the essential amino acids and phytic acid, which reduces cholesterol and

fights cancer

. In Spain, paella is made from quinoa instead of rice, in Italy it is served with olive oil and sun-dried tomatoes, and in Greece, salads with vegetables and spices are prepared. One of the important properties of quinoa is the complete absence of gluten, for which people with gluten intolerance greatly appreciate it.

15 most useful cereals

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From oats, oat flakes, oat flour and oat groats are produced. Unlike cereals, cereals undergo less processing and preserve more useful properties of oats. And there are a lot of them: oats contain in large quantities natural antioxidants - substances that increase the body's resistance to various infections and environmental influences (radionuclides, salts of heavy metals, stresses). Oats are rich in the essential amino acid methionine and magnesium , which are necessary for the normal functioning of the central nervous system.

The high content of proteins and fiber improves all metabolic processes, promotes the growth and development of muscle tissue. A plate of oatmeal contains a quarter of the daily intake of soluble fiber. And beta-glucans - dietary fiber of oats - when dissolved, turn into a viscous mass and bind excess cholesterol.

15 most useful cereals

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Corn grits are crushed and ground corn grains.

This cereal has a sunny yellow color and a nutty flavor. It is easily digested, contains plant fibers that improve intestinal motility, as well as antioxidants that accelerate brain function.

15 most useful cereals

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Millet is millet grains that are minimally processed during production. It is considered the least allergenic cereal, so people with a sensitive body should also try it.

Millet prevents the deposition of fat in the body and improves the functioning of the cardiovascular system. Iron, fluorine, magnesium and calcium, contained in millet, strengthen the body.

15 most useful cereals

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Barley groats are unpolished particles of the barley kernel. Among the trace elements that make up the grain, phosphorus is especially valuable - it is twice as much in barley groats as in other cereals.

Phosphorus is necessary for the proper metabolism in the body and the maintenance of brain activity. Carbohydrates of barley groats are slowly absorbed and saturate for a long time, and fiber normalizes digestion.

15 most useful cereals

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Pearl barley is obtained by processing barley and removing the grain shell. It is unique in that it is able to reduce allergic manifestations of the body.

The amino acid lysine in pearl barley is responsible for collagen production. Like barley groats, barley contains gluten.

15 most useful cereals

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Amaranth groats are made from amaranth, a nutritious pseudo-cereal with a nutty flavor. Amaranth groats contain a large amount of easily digestible protein and fiber.

Amaranth porridge is rich in calcium, magnesium, phosphorus, vitamins C and PP, as well as biologically active substance squalene. It regulates metabolic processes in the body, normalizes cholesterol, protects cells from toxins and has an immunomodulatory effect.

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