Greetings, my dear readers! Of course, breakfast is necessary and healthy. To see for yourself, I recommend reading the article about whether breakfast is really necessary. However, a logical question arises: “What to have for breakfast?”
There is an opinion that the best breakfast is porridge. But what is the healthiest porridge for breakfast? So, let's look at this very important issue together!
And at the same time, we’ll find out what modern scientists (not only British) say about porridge in the morning. We must keep up with the times!
Did you eat a little porridge?
On the other hand, maybe you have hated porridge since childhood, remembering how in kindergarten you were sick of the mere sight of semolina porridge with lumps. Moreover, I admit that your humble servant is also from this very category. However, I assure you that today we will not talk about semolina porridge at all.
I think that you, like me, will fall in love with such a healthy dish as porridge.
What's the secret?
Firstly, crumbly porridge looks appetizing (as opposed to smeared on a plate like in public catering). For this purpose, the correct amount of water must be added during cooking. Although oatmeal does release some jelly-like mass, more on that later. Maybe that's why I prefer buckwheat.
Secondly, many cereals go well with salad (beetroot, cabbage, cucumbers, tomatoes, sauerkraut, etc.) For me at one time this was a real discovery!
Thirdly, most porridges (especially oatmeal) are much tastier if you add honey, fresh banana, dried fruits, raisins, dried apricots, nuts, etc. to them.
Finally, you can experiment for yourself. For example, adding a side dish of champignons to pearl barley or buckwheat.
What are the benefits of porridge?
Undoubtedly, tasty and nutritious porridges will bring great benefits to those who love them.
Because they:
- they are rich in starch and protein, all kinds of vitamins and valuable microelements, as well as Omega-3 fatty acids;
- have a positive effect on the condition and appearance of the dermis, hair, nails;
- extremely useful for the stomach and all organs of the gastrointestinal tract without exception;
- contain almost all the nutrients the body needs in an ideal ratio;
- help reduce anxiety and even save you from depression - this is explained by the fact that cereal dishes contain a lot of B vitamins, which have a powerful anti-stress effect;
- remove cholesterol and other harmful substances, as they contain two types of fiber: it is this that mechanically cleanses the intestines, removes toxins, and penetrating into the blood vessels, binds to cholesterol and drives it away from the body;
- finally, they are indispensable for weight loss - since they are “slow” carbohydrates, which are absorbed extremely slowly and give you a long-lasting feeling of fullness.
Pancakes and pancakes
Any dough is a product made from wheat flour, usually of the highest grade, which contains calories and contains almost no useful substances. Moreover, freshly baked hot pancakes have an adverse effect on the gastrointestinal mucosa and increase gastric secretion. Therefore, for patients with increased production of gastric juice, fresh baked goods are not recommended, and yesterday’s bread is preferable.
For those watching their weight, it is advisable to add grated apple, carrots or zucchini to the dough for pancakes or pancakes. Or make dough with kefir. Then the calorie content of the dish will decrease and it will become healthier.
Historical reference
In addition, the history of this food goes back a long way. For example, at one time porridge was a ritual dish, very revered. Our distant Slavic ancestors even sacrificed it to the gods of agriculture and cattle breeding.
Neither kings, nor representatives of the nobility, nor ordinary people shunned porridge. Addictions to this or that type of porridge also did not arise out of nowhere. So, from time immemorial, the British love to eat oatmeal in the morning.
The Japanese, Chinese and other residents of the East cannot live a day without their favorite rice. Mamaliga is still extremely popular in Moldova, and its recipes are passed down from generation to generation. In general, we all love and eat what our ancestors grew and ate, and rightly so! What to eat in the morning?
Millet porridge with pumpkin
The raw material for millet is millet. Millet porridge contains protein, B vitamins, amino acids, and a number of elements such as iron, silicon, manganese, and copper. Its composition is unique both for the body as a whole and for the condition of hair, skin, and teeth.
It is recommended to eat millet porridge after a course of antibiotics. It increases endurance, stimulates brain activity, monitors the functioning of blood vessels and the heart, and improves vision.
The only disadvantage of millet porridge is that it can cause bloating. Therefore, it is advisable to eat it in the first half of the day, when you are alert and active.
Cafe-bakery “Bread Shop”, chef Mikhail Simagin
- DifficultyEasy
- TypeMain course
- Time30 minutes
- Person1
Ingredients
- Millet cereal - 50 g
- Water – 200 ml
- Milk – 150 ml
- Salt, sugar to taste
- Parmesan cheese - 25 g
- Cheddar cheese - 15 g
- Egg - 1 pc.
Preparation
- Boil millet cereal in water until half cooked, add milk, salt, sugar to taste.
- Add grated cheddar, stir until the cheese disappears completely, place on a plate, sprinkle with grated Parmesan.
- To prepare a poached egg, bring salted water to 80 degrees, break the egg into it, and cook for 2-3 minutes.
- Place poached meat and basil leaves on top of the porridge.
Breakfast cereal rating
But what is the healthiest porridge for breakfast? Below you will find a rating of the healthiest morning cereal dishes. And also a detailed description of the amazing properties of each of them. So:
- First up is the oatmeal, sir! It was she who was recognized as ideal, in the morning. It contains the most of those wonderful slow carbohydrates. Those that make us cheerful and energetic in the morning, and also provide a feeling of satiety. The fiber from oatmeal is excellent for cleansing the digestive system of toxins. Omega-3 fatty acids transform skin and slow down aging. And the same mucus that is in the “porridge”, and which many people do not like, is a panacea for the stomach. It envelops its walls and actually heals. A small nuance, dishes made from coarse, ordinary grains, the very ones that need to be cooked, are most useful. Cereals from beautiful packages, instant preparations are just a pale copy of the original. In addition, a useful video about oatmeal:
- Second place is well-deserved for buckwheat. It is famous for its abundance of iron, therefore it greatly increases hemoglobin, renews the blood in its composition, and removes harmful cholesterol from the body. And it’s also ridiculously low in calories, which is always a big plus, don’t you agree?
- In third place is millet porridge. It is extremely beneficial for the heart, perfectly cleanses blood vessels, and normalizes blood pressure. It also improves the condition of the liver and has an extremely positive effect on the functioning of the bladder. Many people don't like her, I know. But try to prepare it correctly - and you will definitely appreciate the delicate taste, aroma, and benefits!
- Barley porridge (barley and barley) is a powerful source of that valuable fiber that saturates, cleanses, activates the intestines, and lowers cholesterol levels in the blood. Barley also strengthens the nervous system and calms stress. It is also a strong antioxidant, therefore, it is simply necessary for everyone who lives and works in unfavorable conditions.
- Rice porridge (unrefined rice is especially useful: brown, black, red). Boiled rice gently and carefully removes toxins and other harmful debris from the intestines. Rice porridge also saturates the body with folic acid, is useful for anemia, improves the condition of blood vessels and joints, and makes hair and nails stronger and more beautiful.
So, a video about which porridge is the healthiest for breakfast or super cereals
Why is it harmful to eat porridge in the morning?
Since childhood, we have heard that porridge is the best breakfast, but scientists have ambivalent views on this statement
Oatmeal or semolina in the morning, and also rice, buckwheat; if you don’t have time, you can brew porridge from a bag. Many are absolutely sure that these dishes are healthy, and do not think that this is far from an immutable truth. And in some cases it’s better to give up porridge altogether!
Oatmeal
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Oatmeal is traditionally considered one of the healthiest cereals. It contains a lot of fiber, protein, plus vitamins (primarily group B), as well as calcium, magnesium, phosphorus and other useful microelements. It improves the functioning of the digestive system, has a good effect on the condition of the skin; traditionally, rolled oats boiled in water are recommended to start the day for those who have problems with the stomach and biliary system.
However, as scientists note, this porridge also contains phytic acid, which can interfere with the absorption of many minerals, especially calcium and iron. For example, research by a joint team of Australian scientists showed that because of it, iron absorption is 12 times worse. In recent years, studies have emerged suggesting that the dangers of phytic acid have been exaggerated. But nutritionists still advise alternating oatmeal with other cereals.
Semolina
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Semolina, which many have been accustomed to since kindergarten, is far from a dietary product. Those prone to weight gain should avoid it. It is high in carbohydrates and has a very high glycemic index of 65-80. Foods with a high GI are quickly digested (accordingly, you want to eat again, and very quickly) and lead to sharp fluctuations in blood sugar levels. This is dangerous not only for diabetics, but also for those who are prone to weight gain, since “jumping” sugar whets the appetite. Semolina also contains the same phytic acid. It also contains a lot of gluten (semolina is a by-product of the production of wheat flour), which is a strong allergen.
Rice porrige
Like oatmeal, it is well suited for people with diseases of the digestive system. It is a good absorbent (it is no coincidence that it is recommended for gastrointestinal disorders), however, rice porridge can absorb not only “waste” and toxins, but also beneficial substances, which is why vitamins are recommended to be taken at hourly intervals before or after it.
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The amount of nutrients in rice and its glycemic index depend on the method of processing the grains. The less processing they undergo, the more vitamins and microelements they contain and the lower the glycemic index. And vice versa. In white rice, steamed for quick cooking (usually this is what we cook porridge from) there is the least of them, and its glycemic index is 70-80 (GI of 70 or more is considered high, and nutritionists advise limiting the amount of such products in the diet ).
Buckwheat
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We are accustomed to thinking that buckwheat is a storehouse of vitamins and microelements, especially iron; it is no coincidence that it is “prescribed” for low hemoglobin and iron deficiency anemia. However, recently, scientists from different countries are increasingly saying that the iron contained in most plant foods (including buckwheat) is poorly absorbed. According to some reports, the body “accepts” only a tenth of it. And from buckwheat with milk it is absorbed even worse (iron and calcium are antagonists).
Popular buckwheat diets, if followed for a very long time or “sit” on a mono-diet, can cause serious harm to health, especially if they are followed by women over 40-45 years old. This cereal contains a lot of phosphorus. And if there is not enough calcium in the body (or it is poorly absorbed - the same excess phosphorus can cause this) - the risk of osteoporosis increases.
By the way: If the production technology is violated, an excess amount of metallomagnetic dust - particles of metals with magnetic properties - may settle on the cereal. According to GOST, the content of metallomagnetic impurities should not be more than 3 mg per kilogram of cereal. It is difficult to check this by eye; special tests are required. Another problem that is often revealed by numerous inspections is the presence of residual amounts of pesticides in cereals, in some cases at the limit of the permissible norm.
Porridge with milk
Many people find them tastier, but milk (especially full-fat milk) can increase the glycemic index of cereals by 3-4 times. In addition, as scientists note, lactose intolerance occurs in many more people than is commonly thought.
Thus, according to specialists from the Harvard School of Public Health (USA), among residents of Northern European countries there are about 15%, among Native Americans - 70%, among residents of Asia - 90%. Symptoms of mild intolerance may include cramps, bloating, and increased gas production. Once you exclude “pure” cow’s milk from your diet, they disappear (as a rule, fermented milk products do not cause these problems).
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Instant porridge
They often cause much more harm than good. Thermal and other treatments that they undergo deprive them of most of the vitamins and microelements (especially little of them remains in porridges, which simply need to be brewed with boiling water). Many instant cereals contain an excessive amount of starch - in the body it breaks down into simple sugars, which negatively affects the endocrine system, can disrupt metabolism and provoke obesity. If you look at the ingredients, you can also often see palm oil and hydrogenated fats - ingredients of questionable health benefits that are present in most fast food products. Numerous flavoring and aromatic additives make such porridges appetizing. And some of them contain 10 times more sugar than sweet baked goods. This kind of breakfast will definitely not be healthy!
A hearty breakfast will help you get pregnant - scientists say!
The data from a study conducted by scientists from the Jewish Institute of Tel Aviv are very interesting. They observed 60 women for 3 months. Half of the participants ate oatmeal and other hearty dishes for breakfast, half did not have breakfast or had a light snack in the morning. The daily amount of calories for all women was the same - 1800.
It turned out that blood glucose levels and insulin resistance in women from the first group decreased by 8%. Their testosterone levels dropped by about 50%. But elevated testosterone levels interfere with getting pregnant. Ovulation took place in a significantly larger number of women than among representatives of the “dinner” group.
Based on the results of the work, scientists concluded: with the help of a hearty breakfast, you can regulate the level of insulin, testosterone and other hormones that affect a woman’s fertility.
Breakfast recipe in 10 minutes on video
Life story
The story this time is very short. My grandmother is a long-time cereal fan. And she usually eats them in the morning. Her favorites are buckwheat and oatmeal. Everything is rated)). Grandma is already well over 70, but she is still active and quite energetic.
And the main thing is to be of sound mind, which is also important. This is partly due to the porridge. Well, and also – morning exercises, and my grandmother’s positive attitude. So don't neglect a hearty and healthy breakfast. And eat porridge in the morning, at least sometimes. And then, I’m sure, you will have a healthy heart and stomach, a slim figure, a lot of energy and always a great mood!
That's all. Do you like porridge? Which ones do you prefer for breakfast? What effect do you get from them? Please share in the comments! Don't forget to like this post and subscribe to my blog if you haven't already. Good luck and health to you!
