Characteristics of cereals, chemical composition, energy value. Cereals are the healthiest

Depositphotos/VladislavNos

Porridge joined people's diets many centuries ago. Historians discovered the first mention of dishes made from boiled barley in ancient Rome. In Rus', porridges made from oats and wheat were popular. Being a source of energy, cereals gave the poor person a quick feeling of fullness without requiring large material costs. Rich people also did not deny themselves the pleasure of eating different types of cereals. They were ground, added to various gourmet dishes, and eaten with meat or fruit.

The most healthy cereals according to nutritionists

Manufacturers offer a huge selection of different cereals, from which housewives prepare delicious porridges. But are they all useful? Experts consider cereals from the point of view of their content of nutrients, calorie content, and benefits for digestion. How to choose the ideal cereal, and which porridge is the healthiest?

Nutrition experts identify the seven healthiest grains. Dishes made from them are easily absorbed by the body, saturate it with energy, nutrients, and fiber necessary for digestion.

Oatmeal

This type of cereal is considered the undoubted leader among various cereals. It is obtained by processing oats. The coarser the grind of oatmeal, the healthier the porridge turns out. Doctors and nutritionists love oatmeal for its unsurpassed properties.

Oat fiber is rich in fiber, which works as a “cleaner” for the body. Coarsely ground oatmeal helps eliminate accumulated toxins and improves digestion;
Oats are rich in minerals necessary for normal life;
It also has enveloping properties, which have a beneficial effect on the condition of the stomach. Oat porridge is especially recommended for people suffering from gastritis or ulcers.

Oatmeal cooked in water is considered the healthiest. Preference should be given to ordinary rolled oats. Unlike instant oats, it is not chemically processed.

Buckwheat

A distinctive feature of buckwheat is its minimal calorie content while maintaining high nutritional properties. Buckwheat porridge has long been taken note of by fans of various diets, and for good reason. In addition to nutritional value, buckwheat has many beneficial properties.

Cereals contain a large amount of vegetable protein, which is an excellent complement or substitute for animal proteins;
Buckwheat is rich in iron and magnesium. It is often prescribed as an adjuvant for anemia, disorders of the heart or blood vessels;
Buckwheat porridge is an ideal food for patients with diabetes. This cereal has a minimal glycemic index. When consumed, it does not cause sudden spikes in sugar levels, helping to maintain normal natural insulin levels.

The most useful is the unusual buckwheat porridge, when the cereal is simply poured with water or kefir. Swollen grains retain the maximum amount of nutrients that are lost if the cereal is cooked.

Millet

It is the result of processing the oldest grain - millet. Millet porridge contains carbohydrates that take a long time to digest. Due to this, people who consume this product feel full for a long time. Along with quick saturation, millet is rich in elements necessary to maintain the proper functioning of the entire body.

A large amount of fiber intensively cleanses the intestines, relieving constipation and removing accumulated toxins from the body;
Microelements in millet stimulate blood circulation, preventing the formation of cholesterol plaques and the development of atherosclerosis.

Due to the high level of polysaccharides, millet porridge is not recommended for people with diabetes and pancreatic diseases.

Pearl barley

It makes the cheapest, but the most nutritious and very healthy porridge. Many people underestimate its benefits; most people associate pearl barley with the army or kindergarten. They give it there for a reason. In ancient times, pearl barley porridge formed the basis of the diet of warriors. It quickly saturates the body, gives strength and endurance.

Since pearl barley is a product of barley processing, it contains a lot of protein and fiber. It stimulates peristalsis, improving the process of food digestion;
Pearl barley is rich in phosphorus, which is necessary for active brain function;
Potassium helps the proper functioning of the heart and blood vessels.

Nowadays, pearl barley porridge has significantly lost its popularity. This is due to the long preparation of pearl barley dishes. To cook delicious pearl barley porridge, use a little trick: soak the barley overnight before cooking. This way it will cook much faster.

Corn grits

Corn porridge is a rare guest on the table, but it is simply necessary to eat it. Corn grits are especially useful for people who want to get rid of extra pounds. Corn grains contain a lot of carbohydrates, which take a long time to break down. The porridge itself is very filling, it is simply impossible to eat a lot of it. At the same time, a small portion removes the feeling of hunger for about four hours.

Corn porridge is a great way to preserve female beauty. It contains vitamins A, E, PP. Their high content helps maintain youthful skin, a thin waist, and good mood;
Corn grits are indicated for people with heart disease. Microelements contained in grains reduce the level of bad cholesterol.

Experts recommend cooking corn porridge only in water. According to most people, after cooking the porridge has an unappetizing appearance and looks like yellow glue. To add flavor, use various additions: apples, nuts, dried fruits. They give the dish an unusual taste and saturate it with additional benefits.

Rice

Rice cereal has been the staple food of Eastern peoples for many centuries. There are several varieties of rice. The most useful is brown, unrefined rice. Being a natural adsorbent, rice has the ability to attract and remove excess moisture, toxins, and waste from the body.

Unpolished brown rice contains a huge amount of plant protein, which gives strength. Vegetarians are happy to replace meat dishes with this porridge;
White refined rice is not as healthy as other varieties. However, its use also has a good effect on the functioning of the stomach, intestines, and pancreas.

When choosing rice for cooking, pay attention to the main feature: the more refined the grain is, the more quickly digestible carbohydrates it contains and, as a result, the porridge is more nutritious.

Spelled

Unpretentious to grow, amazing in nutritional properties and benefits, cereals were mentioned in Russian folk tales. Over time, wheat replaced it from the diet. Now producers and consumers have again paid attention to the undeservedly forgotten storehouse of protein, vitamins, amino acids, and microelements - spelt.

Spelled is a low-calorie product. It contains a lot of carbohydrates, protein and very little fat. Spelled porridge is excellent for feeding people who regularly exercise;
Gluten gives the dish a viscous consistency and contains 18 essential amino acids;
Spelled stabilizes blood pressure, normalizes sugar levels, and strengthens the immune system. Finely ground spelled porridge is especially useful for young children and the elderly.

Spelled is also good because all the substances in it are balanced. They are completely absorbed by the body without causing allergic reactions. Spelled can be found on the shelves under other names: emmer, emmer, kammut, spelled. These are all different names for the same cereal.

How to cook porridge correctly

The benefits of the dish depend not only on the composition of the cereal, but also on the method of its preparation. Any healthy cereal can be spoiled, resulting in a product that can harm the body.

Choose cereals that have undergone the least heat treatment. The healthiest porridge is made from coarsely ground cereal, in which particles of the grain shell remain. It is under it that most of the necessary substances are contained;
Cook porridge in water. Many cereals completely lose their properties when consumed with animal fats: milk or butter. For example, oatmeal cooked with milk loses its ability to bind cholesterol;
Use healthy supplements. Season the porridge with fruits, nuts, berries, and dried fruits. Such additives do not increase calorie content, adding benefits to the dish and improving its taste.

Porridges that should not be consumed often

Along with healthy ones, there are so-called “harmful” cereals, the consumption of which brings nothing to the body except extra calories.

Nutritionists give first place to the popular semolina porridge. It is a product of wheat processing, but most of its composition is starch. It causes allergic reactions, contains a lot of calories, and inhibits intestinal function. Almost the entire volume of semolina porridge eaten turns into fat, so it can be consumed extremely rarely.

The second most harmful is rice porridge, made from white polished rice with the addition of milk. If such a rice kulesh is generously sprinkled with sugar, then after digestion only extra calories will remain in the body.

Experts also advise refraining from eating instant oatmeal. The bulk of the beneficial components of oats are contained in the shell. There is no grain fiber inside a bag of instant porridge, but there is a lot of sugar, flavoring and food additives.

When you decide to cook healthy porridge, choose cereals that you like to taste and contain many microelements. According to nutritionists, regular consumption of cereals preserves the health of the digestive system, stomach, and intestines for a long time, gives vigor and vitality.

Of these and various products of their processing, this is all part of the daily life of every person. But not everyone knows what kind of cereal they eat, how it is produced and how it should be stored. Let's look together at the many names, shapes and colors of various cereals.

What types of cereals are there?

Any cereal is nothing more than specially processed grain. Depending on the grain from which cereals are processed, they are divided into types:

cereals - wheat, oats, rye, corn, millet, rice, sorghum;
buckwheat - buckwheat;
legumes - peas, beans, soybeans, lentils.

Most important culture

Wheat can safely be called the most important and important cereal crop. It is its reserve in the country that is considered the main one. By grinding its grains, specialized industries produce baking flour of various qualities and several types of cereals. Secondary production receives a wide variety of bakery products, as well as all types of pasta. Millions of people need these products every day. But it all starts with a small grain growing in an ear.

Wheat varieties are distinguished by different grain hardness - soft or hard.

There are winter and spring species. The first ones are sown in winter and receive a harvest in the summer, but these varieties are exposed to winter weather and severe frost. To ensure that the grains are not susceptible to being eaten by agricultural pests during the cold months, they are well treated. This does not affect the quality of the harvest in any way.

Spring wheat varieties are sown in early spring and harvested in autumn.

Composition of cereal grains

Any cereal is almost pure carbohydrates - from 70-80%. This depends on the starchy part of the grain. The richest cereal plants in this substance are rice, wheat and corn. They are used to produce the best baking flour and make bread and various flatbreads. In many countries it is part of the national cuisine.

Production

The production of cereals begins with the harvesting of grain crops - this is the work of heavy equipment. Then the conveyor machines begin their part, which remove all impurities.

The next stage is sorting all the grains (of a certain cereal plant) by size. Then they remove the shell from the grains and polish them.

For some types of bread and bakery products, the cereal is supplied not completely peeled or only its shells.

Characteristics of various cereals

Before we begin to characterize individual types of cereals, let’s look at which cereals are made from which type of grain crops.

From oats they produce:

oatmeal, or "Hercules";
oatmeal.

Wheat cereals - types (names):

semolina;
wheat;
flakes.

From barley they produce:

barley;
barley groats.

Legumes are also part of the grain plant. Let's give an example of the most popular - peas:

whole peas;
chopped.

Other plants rightfully classified as grains:

millet;
corn.

Calorie content of main cereals in dry and boiled form

The calorie table for cooked cereals will tell you the energy value of these products. The numbers differ from the results of dry grains. This is due to percentage losses during heat treatment - a process that is absolutely normal for each product.

Dry cereals contain many useful substances, various vitamins, micro- and macroelements. There are even more of them in unrefined grain. But this is only about cereals boiled in water.

Nutritional and energy value of various types of cereals

Name	State	Proteins, g	Fats, g	Carbohydrates, g	Calorie content, kcal
Millet	dry	11,5	3,3	69,3	348,0
Millet	boiled	10,8	2,9	63,0	316,8
Buckwheat	dry	13,0	3,0	68,0	350,0
Buckwheat	boiled	12,2	2,6	61,8	314,9
Oats	dry	11,0	6,0	51,0	310,0
Oats	boiled	10,3	5,2	46,4	273,6
Rice	dry	7,0	1,0	71,4	330,0
Rice	boiled	6,5	0,8	64,9	288,7
Wheat	dry	7,5	1,3	41,4	198,0
Wheat	boiled	7,0	1,1	37,6	185,6
Semolina	dry	10,3	1,0	67,4	328,0
Semolina	boiled	9,6	0,8	61,3	286,7
Pearl barley	dry	9,3	1,1	73,7	320,0
Pearl barley	boiled	8,7	0,9	67,0	306,5
Corn	dry	8,3	1,2	75,0	337,0
Corn	boiled	7,8	1,0	68,2	308,6
Peas	dry	23,0	1,0	62,0	350,0
Peas	boiled	21,6	0,8	56,4	314,7

The calorie content of dry and boiled cereals will differ noticeably less if additional products are added during cooking. The nutritional value numbers will change upward.

Additional Products

What can you add to porridge when preparing it to increase the nutritional value of the dish? It depends on the specific recipe. Will your dish be a dessert, a hot main course or a first course?

And now in more detail

You already know some types of cereals from the table. Now let's get to know them in more detail.

Wheat cereals

Types of wheat cereals:

semolina - obtained from grain by partially grinding it into wheat flour of various grain sizes, it looks white (or yellowish in color) and is slightly mealy: it boils quickly, it has few nutrients, but a lot of plant carbohydrates;
wheat groats are the same semolina, but with grains of a larger diameter; after cooking, the grains do not lose their shape and remain slightly elastic; the weld of wheat groats from the original mass is 4-5 times.

It should also be noted that there are different types of semolina - from soft wheat varieties, from hard wheat or from a mixture of soft and hard. In accordance with this, semolina is assigned a sign on the packaging - T, M or TM. When purchasing, pay attention to this.

The most useful semolina is considered to be cereal with a “T” sign on the package. This keeps the grains intact in the boiled state. The porridge is pleasant in appearance and taste.

Semolina made from soft wheat can be completely boiled, turning into a starchy mass.

Buckwheat

Buckwheat is used to produce a grain called yadritsa. These are whole grains of cereal, peeled from the shell. Not steamed.

Cereals are rich in vitamins and microelements. Its iron content is especially high. Because of this, it is not often recommended for use by people with high blood clotting. The color of the cereal ranges from light brown to dark brown.

Depending on the degree of purification from the shell, buckwheat grains are divided into three grades according to quality.

Prodel - crushed buckwheat grain.

Smolensk groats are ground (almost into powder) grains of buckwheat.

Uncrushed cereal cooks for about 15-20 minutes, giving a long feeling of fullness.

Oat cereals

Types of oat cereals are oat flakes and oatmeal.

On store shelves you can find “Hercules”, petal and “Extra” oat flakes. They differ only in the grade of the original grains. The first two are made from only the highest grade oatmeal. But “Extra” products are produced by special steaming, flattening and drying of raw materials of slightly lower quality.

To obtain oatmeal, dried vegetable grains undergo a number of conveyor operations:

grinding grain into cereal;
soak;
steaming;
drying.

Oatmeal is not subjected to additional heat treatment before being used for food. It is acceptable to add it to milk and sour milkshakes and drinks. Milk is taken only hot, and oatmeal is infused cool with kefir or fermented baked milk. And then flavoring and aromatic substances are added according to the original recipe of the drinks.

Types of barley cereals

According to the degree of grain processing, pearl barley is divided into separate types:

the grain is elongated, well polished, the ends are rounded - it has better taste and faster cooking (the grain is completely boiled and ready in one hour);
The grains are spherical - it will take 1.5 hours to cook this one.

The color of both species ranges from white to yellow. A greenish tint may be present.

When fully cooked after cooking, the pearl barley grains are well boiled and soft in structure. When cold they freeze and become hard. When reheated, the taste and texture properties return.

Barley groats are crushed grains of barley; they are not ground before grinding. Because of this, the grains are less digestible and absorbed by the body. But part of the natural shell provides a high content of minerals and vitamins. Compared to pearl barley - several times.

When cooked, pearl barley increases in volume by 6 times, and barley increases by 5 times.

Rice

Rice is the only crop that grows well in an aquatic environment. This way the plant is fully saturated with moisture, easily gets rid of weeds and increases productivity.

To grow rice where there is little rainfall, plots of land are divided into squares and dug in with special canals (also called ditches). Water is released through ditches, providing the cereal plant with a good habitat. Water is often taken from rivers or lakes with tributaries of rivers.

The industry produces crushed and polished rice, depending on the processing method.

Milled rice has a rough surface and the grains are white in color. It is permissible to contain grains of other shades in the batch - gray, brownish.

When producing milled rice, split grains are obtained, sorted and packaged as broken rice.

There are several other types of rice. One of them is steamed. The grains are steamed under the same production conditions at high temperature, then dried. It is believed that this kind of rice grain is perfect for crumbly pilaf. The grains do not stick together and retain their shape.

There is one secret which allows you to prepare crumbly pilaf from rice, where the grains do not stick together into porridge! Throw the unwashed cereal into the broth with well-stewed meat and do not stir the dish until it is completely cooked.

Wild unpolished rice also goes on sale; its grains have a dark shade - this is the color of the shell. It has become widespread in connection with the popularization of a healthy lifestyle and dietary nutrition.

Millet

Millet is a low plant with grains of different colors (white, yellow, red or brown). The shells of small round grains are painted in these colors.

The plant does not grow in the wild. To ensure good yield, it is watered often and a lot.

The grain goes through the entire production cycle of cleaning and sorting on special conveyors. As a result, we get a grain called millet.

Interesting! The dark shells that remain from exfoliating millet are used for fattening poultry, especially weakened ones.

Nutritionists consider millet dishes to be heavy food. Indeed, this cereal is less digestible. It is customary to add a little round rice to millet porridges to increase digestibility and reduce the load on the gastrointestinal tract.

Boiled millet is added to the filling for pies, vegetarian manti or dumplings.

Corn

Corn is a cereal plant that is often used as livestock feed, especially small or slightly spoiled cobs.

Industrial canning of fresh corn has become widespread. However, it can also be found in dried form on store shelves.

They produce it in two types - polished and crushed. The shape of the ground and crushed grains is different; there is a little mealy yellow powder in the bag of grains. The color of the grains ranges from white to yellow.

When boiled, the grains remain somewhat harsh, this is normal for corn.

The crushed corn is used to produce sweet corn flakes.

Legumes - peas

Peas are the most popular of the legumes. We are used to buying whole peas (they are polished under production conditions) or split peas. The color of the peas can be yellow or green.

When boiled, peas give a homogeneous mass that looks like puree.

Quality requirements

All cereals, the types and names of which we have examined, are determined qualitatively, by taste, color, percentage of impurities and some other indicators. Although a small amount of impurities is still allowed, it is strictly regulated by certain regulations.

The appearance of a foreign taste (bitter) or smell (sour, moldy, damp) indicates spoilage of the entire batch of cereal.

Storage at home

At home, cereals must be stored in paper bags in a dry room, without excess air humidity and at an air temperature no higher than 18 degrees. It is allowed to take plastic containers with screw-on lids for storage.

In other conditions, the cereal becomes moldy and becomes infected with pests.

The shelf life is 4 months. But when cereals are stored in a barn, subject to all necessary rules, the shelf life increases to a year. Packaging in such cases is paper bags of 50 kg.

In addition to all these cereals, there are also those that are not discussed here. These are cereal plants whose habitat is other countries. It will take a little more time to study all the cereals with types and names in alphabetical order.

The nutritional value of cereals depends on the quality, natural characteristics of the processed grain crop and production technology. It is determined by the chemical composition and digestibility of individual substances in the cereal. In table Table 11 provides data on the chemical composition and energy value of individual types of cereals.

The chemical composition of different types of cereals varies within significant limits (in% of dry matter): carbohydrates - 60-86, proteins - 8-15 (peas 27); fats - 1-7; minerals - 0.6-3; thiamine 4, - 0.08-9.0; riboflavin - 0.04-0.2; nia-cin - 0.7-4.2.

The nutritional value of cereals is judged not only by the main substances included in its composition, but also by their balance. Therefore, not only the general chemical composition of a particular cereal is important, but also the characteristics of the properties of starch, the ratio of proteins, their usefulness in amino acid composition; group and fatty acid composition of lipids; the number of individual mineral elements and their ratio; content of biologically active substances.

Carbohydrates are the main component of all types of cereals (starch, etc.). They serve not only as the main energy material, but also determine the culinary properties of the cereal and its digestibility. A change in the composition of carbohydrates may indicate a decrease in the quality of the cereal. The consistency of freshly prepared porridge and porridge after a certain period of storage depends on the ratio of amylose and amylopectin in starch and its properties.

Mucous substances (gummy), which contain pentosans, are able to bind large amounts of water, increase the water absorption capacity of cereals during cooking and determine the viscous consistency of the porridge.

By amino acid composition cereal proteins are not quite balanced, the ratio of limiting amino acids (tryptophan, lysine and methionine) does not correspond to the optimal one (1: 3: 3). So, in buckwheat it is 1: 2.6: 1.1; in oatmeal - 1:2.8:0.8; in manna - 1:2.1:1.9; in rice - 1:2.5:1.3; in millet - 1:1:1.1; in split peas - 1:4.6:0.8. The proteins of split peas, buckwheat and oatmeal are the most complete in amino acid composition.

The biological value of proteins is associated not only with the balance of amino acids, but also with the speed and degree of their absorption in the body. The digestibility of proteins is reduced by the presence of fiber, which prevents the flow of proteolytic enzymes to cereals in the body, as well as the formation of sparingly soluble substances between individual amino acids and carbohydrates (Maillard reaction), etc.

Lipids in cereals is small; their relatively high content is observed in oat cereals (up to 7%). Lipids in cereals are in a free and bound state. The main share of them is made up of free lipids, which are characterized by a high content of unsaturated fatty acids, which affect the shelf life of cereals. Bound lipids are found in the form of complex compounds with proteins and carbohydrates. The most important among them are phospholipids.

The minerals of cereals are characterized by a high content of phosphorus and a relatively small amount of calcium (their ratio reaches 5:1, with an optimal ratio of 2:1). In addition, a significant part of phosphorus is part of phytin, which impedes the absorption of calcium. - Many cereals are rich sources of potassium, magnesium, iron and trace elements. In terms of the mass fraction of ash elements, buckwheat is more valuable. The vitamins of the cereal are: B 6 B 2, PP. Contains carotenoids and tocopherols in small quantities. Buckwheat, oatmeal and split peas are rich in vitamins.

Cereals have always been one of the most important human foods. They began to be eaten even before agriculture was developed. Later, people learned to prepare various dishes from crushed grains, but today the number of recipes for preparing dishes from cereals is difficult to count.

Cereals are valued for being an important element in a balanced nutrition system. The vitamins, micro-, macroelements and fiber they contain allow you to fill your body with benefits.

This article discusses the composition and nutritional value of cereals, which are most often found on the tables of most people. Next, you will be able to understand how cereals affect the body, as well as what benefits they can bring to human health.

Buckwheat

Buckwheat is, without exaggeration, a unique product. In terms of its nutritional value, buckwheat is indispensable in the diet. Its chemical composition includes the following substances:

vitamins B, E and K;
manganese;
selenium;
iron;
calcium;
potassium;
magnesium;
phosphorus;
zinc;
sodium;
copper.

Such a rich composition provides the human body with proper saturation without any negative consequences. It is worth noting that buckwheat is an essential product in the diet of athletes and people who prefer proper nutrition.

The benefit of buckwheat for humans is that it helps cleanse the body of radioactive substances. The protein contained in the cereal is easily digestible, and the fiber cleanses the intestines. Buckwheat can also cleanse the liver of accumulated toxins and reduce cholesterol levels. This cereal is perfect for preparing dietary dishes. There are various diets for weight loss, the main product of which is buckwheat, as it has a beneficial effect on weight loss.

Bulgur

Not everyone knows what kind of cereal this is. Bulgur can bring incredible benefits to the body, since its chemical composition is rich in:

vitamins B, E and K;
calcium;
potassium;
phosphorus;
iron;
magnesium;
manganese;
selenium;
zinc;
sodium;
copper.

Bulgur is useful because its consumption has a positive effect on the functioning of the cardiovascular and nervous systems. With its regular use, you can get rid of insomnia and overcome irritability. This cereal can lower blood sugar levels, so dishes made from it are indispensable for people suffering from diabetes. Also, with the help of bulgur, you can effectively cleanse the intestines of accumulated waste and toxins.

Now, knowing what kind of cereal it is - bulgur, consumers must include it in their diet, because when consuming this type of cereal, you can not only satisfy the feeling of hunger, but also significantly increase immunity.

Pearl barley

Inconspicuous at first glance, pearl barley grains provide incredible benefits to the human body. Barley porridge is one of the most ancient dishes that appeared in Russian cuisine. The nutritional value of pearl barley lies in its rich chemical composition, which includes the following elements:

vitamins of group B, A, PP, E and K;
calcium;
sodium;
potassium;
phosphorus;
selenium;
manganese;
iron;
magnesium;
zinc;
copper.

The benefit of pearl barley is that the components included in its composition regulate brain activity, ensure good metabolism, improve vision, increase immunity and restore the condition of the skin.

Pearl barley can reduce bad cholesterol, cleanse blood vessels, increase hemoglobin and improve the condition of the gastrointestinal tract. Pearl barley is also considered an excellent antioxidant.

Semolina

Previously, it was believed that semolina was the healthiest product, so from childhood they fed and continue to feed children with it in the hope of saturating their body with useful substances. However, recent studies prove that semolina is several times poorer than other cereals in its chemical composition. In fact, semolina is wheat fragments that remain during the flour production process. Semolina can be compared to premium flour. The chemical composition of this cereal should be considered. It includes:

vitamins of group B, PP and E;
calcium;
chlorine;
iron;
phosphorus;
magnesium;
sulfur;
zinc.

But, despite the fact that the nutritional value of cereals is less than that of other cereals, semolina still has its advantages. This is a great product for people who have difficulty digesting protein or fiber. This phenomenon can occur, for example, in those who have recently undergone surgery, or in cases of poor kidney condition.

Semolina can satisfy hunger for a long time, and it is also a good breakfast option. However, nutritionists do not recommend consuming semolina more than once a week.

Rice cereal

The composition and benefits of cereals are difficult to overestimate. Since ancient times, rice has been considered one of the most useful crops, since its chemical composition contains the following set of substances:

vitamins of group B, H and PP;
copper;
phosphorus;
magnesium;
selenium;
cobalt;
manganese;
molybdenum.

The nutritional value of cereals lies in the ability to improve the functioning of all internal organs and systems. Regular consumption of rice helps all functions begin to be restored, which improves the person’s condition as a whole.

Rice maintains water-salt balance, so it should be included in the diet of people experiencing problems with the kidneys, liver and genitourinary system. There is absolutely no gluten in rice, so rice porridge is the safest for infants' first feedings. Residents of Japan claim that with regular consumption of rice, the functioning of the central nervous system and gastrointestinal tract improves, concentration improves, and intelligence increases.

Conclusion

Almost all cereals have a similar chemical composition, but differ in nutritional value. Based on this, we can conclude that cereals have different effects on the human body.

Including cereals in the diet can provide the body with a proper replenishment of vital substances. Just one serving of any porridge per day, thanks to the nutritional value of the cereal, helps improve the functioning of the gastrointestinal tract, improves metabolism, normalizes the condition of the body's systems, and also satisfies hunger for a long time.

The nutritional and biological properties of cereals depend on the type of grain crop and the nature of the technological processing to which they are subjected. The level of grain release from peripheral parts affects the degree of cereal digestion.

Cereals have a high energy value, they contain a lot of carbohydrates and little water. Different types of cereals differ significantly in certain indicators of biological value. Some are richer in proteins, vitamins, minerals, ballast compounds, others are poorer in them, but are better absorbed and suitable for feeding children and therapeutic diets. Cereals are an important source of protein. Buckwheat and oatmeal are high in protein. Rice has a lower protein content, but in terms of amino acid composition, rice protein is most favorably balanced. Millet protein has a low lysine content; it is much less in oat and barley cereals. Corn is low in tryptophan; Almost all cereals are low in methionine. Corn proteins are difficult for digestive enzymes to reach, especially peptides containing proline. At the same time, corn porridge is used in appropriate diets to suppress microbiological processes in the intestines, as it has an antimicrobial effect.

The chemical composition of cereals depends on the type of grain crop used and production technology. Compared to grain, cereals have greater nutritional value, since during their production the grain is freed from less valuable parts. There is little fat in cereals; the exception is oatmeal, which contains up to 6% lipids; they contain lecithin, tocopherols; -sitosterol is found in noticeable quantities in buckwheat.

Cereal carbohydrates consist mainly of starch. Many cereals contain carbohydrate derivatives - mucus substances (for example, lichenin in oatmeal). When consuming such foods, protein digestion improves; mucus substances are gentle irritants of the walls of the digestive canal; they are used in the diet for diseases of the digestive canal.

Many cereals are sources of B vitamins, mainly thiamine, niacin and less riboflavin. The largest amount of thiamine is found in millet, buckwheat and oatmeal. Buckwheat has high taste properties and a rich vitamin composition. It contains 5 times more vitamin B1 (thiamine) than semolina, and 2 times more than pearl barley. In terms of vitamin B2 (riboflavin) content, buckwheat is 2½ times higher than all other cereals. Buckwheat also contains a lot of nicotinamide. There is almost 4-5 times less vitamin B1 in semolina and rice cereals. Niacin is most abundant in buckwheat - done. Corn contains beta-carotene.

Of the minerals, cereals are the richest in potassium and phosphorus. The latter is 6-10 times higher than the calcium content. Magnesium is found in significant quantities in millet, oatmeal, pearl barley, and buckwheat (kernel) cereals; Semolina, rice, and corn are poorer in this element. Cereals contain a lot of iron, but it is poorly absorbed due to the presence of phytin. Semolina and rice cereals contain the least amount of minerals.

The digestibility of nutrients in cereals differs sharply depending on their type. Semolina and rice cereals are the easiest to digest, as they have little fiber. Sago is an easily digestible grain that consists of gelatinized potato or corn starch. It is of great importance for the nutrition of children, especially weakened ones. There are fewer digestible substances in buckwheat, oatmeal and other cereals rich in ballast compounds. Drying buckwheat before cooking impairs the absorption of nutrients in the finished form, and therefore this technique is used to feed obese people.