On the Internet, you can find a lot of useful and very unhelpful nutritional advice. Some of them can be very hazardous to health because they are not supported by scientific evidence. Therefore, it is so important to listen to the opinion of doctors, nutritionists, who know exactly what they are talking about.
In this article we will tell you about the most healthy cereals. And the practitioner Alexander Myasnikov told about them. His opinion and conclusions should be trusted: he is a cardiologist, a therapist who has published more than 10 books on health and wholesome nutrition.
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Oatmeal
This cereal is especially prized among cardiologists. And all due to the presence of beta-glucan protein in the plant fiber.
Plant proteins are very important for our body as they are the building blocks of our cells. And plant fibers prevent the absorption of harmful cholesterol into the blood. This reduces the risk of developing cardiovascular disease.
Despite the rather high calorie content - a little less than 300 Kcal per 100 g, Myasnikov advises to use this porridge both in the morning and in the evening.
Oatmeal is digested for a long time, it gives a feeling of satiety for a long period. At the same time, there are no sharp jumps in glucose. This makes it easier to give up bad eating habits. In addition, a small serving of oatmeal at night will relieve hunger. This means you will be able to lose those extra pounds, since you will not snack at night on useless and dangerous food for the body.
But not all oatmeal is healthy. It is best, according to Dr. Myasnikov, to use regular Hercules, as it uses grains that are subject to minimal heat treatment.
But you shouldn't use Extra oatmeal: such porridge is made from destroyed fiber, which means it is not so useful.
Pearl barley
Many people mistakenly consider barley "porridge for the poor" (soldier's porridge, a product for school canteens, etc.). But it is worth remembering that it is very useful.
And all due to the fact that the refined grain contains proteins and vitamins. But the most valuable component is the amino acid lysine, which our body can get only from the outside:
- takes part in the formation of immunity;
- reduces the level of substances that cause the formation of cholesterol plaques;
- cleans blood vessels;
- participates in the formation of muscles.
Moreover, such porridge can be tasty, you just need to know how to cook it. Dr. Myasnikov recommends it for breakfast and evening meals. And to reveal the full taste of porridge, it should be served with mushrooms.
Buckwheat
The benefits of buckwheat have been known for a long time. It is a valuable product for diseases of the gastrointestinal tract, diabetes mellitus.
The benefits of buckwheat in its composition: vegetable proteins, vitamins, potassium, calcium, and other trace elements.
Nevertheless, you should not use it every day and sit on mono-diets - it is recommended to include porridge in the diet 3-4 times a week.
One of the advantages of buckwheat is that this porridge is a slow carbohydrate: it satiates for a long period of time. However, even such a product cannot become a source of nutrients necessary for the body; for this reason, the advertised diets on porridge must be abandoned.
Rice
Dark-colored brown whole grain rice is good for you (but you can find red or black cereals on the market). It is the shells of rice that contain fiber, vitamins, statins - the latter help to remove cholesterol deposits from the body.
But ordinary white rice is no healthier than semolina porridge: there is no fiber, vitamins, minerals. These are the usual “empty” calories that our body absorbs very quickly.
The consumption of such rice in large quantities will put stress on the pancreas. In addition, the inclusion of white rice in the diet will lead to the accumulation of adipose tissue.
And this is the main difference from its dark counterpart, which, on the contrary, helps to cope with excess weight.
More interesting articles:
- Red Meat: 5 Facts That Will Make You Vegan
- 9 food myths we still believe in
- Why fast food is dangerous: lethargy, excess weight and cancer
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