2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Every diet and healthy diet includes whole grains. Often, however, when we hear this definition, we cannot remember exactly which foods are meant.
To take advantage of all the benefits of whole grains, it is good to get acquainted with all types of grains and the differences between them. When you eat them, your stomach and intestines function better. In addition, they are low in calories, promote weight loss processes and are rich in vitamins, minerals, phytoestrogens, antioxidants and phenols, protein and carbohydrates.
Whole grains are much more useful than processed ones. However, it often happens that they are confused with 100% cereals and multigrain products. Whole grains are the following:
Brown rice
One cup of raw brown rice produces three cups for consumption. It is much more useful than white, but also requires more time to prepare. It is rich in vitamin B, phosphorus and magnesium. In 100 g of brown rice there are 4 g of fiber - useful for digestion and constipation. It does not contain gluten and removes unnecessary water from the body.
Bulgur
Bulgur is made from wheat nuts, which are processed and crushed into pieces. To be edible, it is soaked or boiled briefly. This does not allow you to lose all the useful nutrients and fiber. Up to 75% of the fiber and protein needed for the day can be found in one cup of bulgur. It also contains high levels of iron and magnesium.
Barley
These grains are among the few that contain fiber throughout their core. There are also several semi-peeled varieties that have more bran and are an even better source of fiber.
Quinoa
This gluten-free grain cooks faster than other grains. It is unique because it is one of the few complete proteins given to us by nature. This means that it contains the nine essential amino acids. 1 cup of quinoa contains the dizzying 552 mg of omega-3 fatty acids. Phosphorus, magnesium and zinc, as well as vitamins B and E are also found in the grain.
Wheat
Wheat is the grain of wheat that is not processed in any way and is full of vitamins and minerals. Before it is prepared in any way, it is boiled. This is also the most useful. It can be seasoned with nuts, honey, dried fruits and more.
Buckwheat
In addition to not containing gluten, buckwheat is a rich source of magnesium, which relieves the symptoms of PMS and calms the nervous system. At the same time, buckwheat is good for the brain because it contains enviable amounts of manganese.
Whole grain oatmeal
They are the perfect healthy breakfast. They are rich in avenanthramide - the antioxidant that protects the heart. They can be eaten with dried fruits and honey.
In the list of whole grains millet, oats and rye also enter. All products made from them are also considered whole grains.
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Whole grains are necessary for proper digestion, calm the nervous system, satiate hunger well, melt fat, while providing energy and endurance, good reflexes, long memory and high concentration. Whole grains require different digestive procedures, unlike refined grains.
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Increasing awareness among people about the health benefits of eating whole grains makes them blindly trust the tricks of producers. Many of them abuse people's hopes of buying healthy food, misleading them that their cereals are good for their health.
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Eat wholemeal breads and cornflakes to provide your body with two important things - valuable trace elements and at the same time sculpted shape without any effort. Oats, wheat, buckwheat and corn are valuable in that even when processed, they preserve both the shell of the grain and something really important - the germ of the grain.
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Cereals and whole grains are especially valuable for maintaining human health. They are considered foods that reduce the risk of developing cardiovascular and metabolic diseases. However, recent studies reject the claim that whole grains protect against malignancies.
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