What do you think our grandmothers and mothers have in common with the World Health Organization (WHO)? Both of them consider cereals useful. Parents often say: “Eat porridge you will be a hero,” but WHO notes that cereals should make up 40% of the daily diet. So, let's see what their benefits are.
Buckwheat
It contains a huge amount of useful and necessary substances for the human body. These are amino acids (lysine, tryptophan, methionine, valine, threonine, leucine, etc.), and vitamins A, E, PP, group B, as well as iron, potassium, calcium, phosphorus, copper, iodine, zinc, fluorine and cobalt.
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Buckwheat is low-calorie and highly digestible (up to 80%). For the protein content of 18%, athletes love cereals.
Unlike other cereals, buckwheat is stored longer and does not grow moldy even at high humidity.
Oatmeal
It contains fiber, lecithin, linoleic acid, sodium, potassium, magnesium, calcium and iron. The cereal also contains vitamins A, E, K, PP and group B. The latter help in restoring energy and combating excess weight. In addition, eating oatmeal helps lower cholesterol levels and normalize blood pressure.
The benefits of oatmeal depend on the degree of processing. In the first place in terms of usefulness - coarse oatmeal, in the last - instant oatmeal.
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It is worth emphasizing that oatmeal should be eaten in moderation, since phytic acid in the composition of cereals accumulates in the human body and leads to calcium leaching from bone tissue. Also, oatmeal is not recommended for people with intolerance to cereal protein (celiac disease). With this disease, oatmeal disrupts the functioning of the gastrointestinal tract.
Rice
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Does not cause allergies and is a source of B vitamins, phosphorus, copper, zinc and iodine. However, the nutritional value of cereals depends on the degree of processing. The removal of shells leads to the loss of part of the nutrients. Therefore, in polished white rice, the content of vitamins is less than in red, black and brown. That is, the maximum benefit is concentrated in unpolished rice.
Pearl barley
Barley contains: 20 essential amino acids, vitamins A, D, E, B and PP, as well as zinc, copper, phosphorus, potassium, nickel, selenium, chromium are concentrated in cereals. Barley porridge has three times more selenium than rice. In addition, lysine (an amino acid) in the composition of cereals is responsible for the production of collagen.
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Due to the low glycemic index, barley porridge is recommended for people with obesity and diabetes.
Corn grits
The grits contain iron, calcium, magnesium, phosphorus, vitamins B, E, A, H. Vegetable fibers in corn grits improve intestinal activity, and antioxidants speed up brain function.
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Moreover, even after heat treatment, it retains a maximum of useful substances and minerals.
Corn porridge is a high-calorie dish.
Of course, cereals are useful for both children and adults. But, in order to maintain the maximum benefit, cereals must be subjected to the least thermal effect:
- steam on water or milk - this will save a maximum of micro and macro elements;
- soak with further short cooking.
Buckwheat, millet, oatmeal, bulgur, rice - a large and varied selection of cereals is presented in Halk market stores.
Turkmen citizens can make purchases in the Halk market both remotely on the website and through the mobile application on Google Play, and by visiting the outlets of the network.
In addition to the range of various food products, Halk market stores have household chemicals, personal hygiene products for adults and children, cosmetics, pet products and much more.
Halk market is a member of the “Loyalty Program” together with the Joint Stock Commercial Bank of Turkmenistan Rysgal. In accordance with this program, all holders of Rysgal Master Card Maestro bank cards receive a monthly cashback of 6% when paying for purchases in the Halk market, 3 of which are paid by the bank, and another 3% by chain stores.
Sources: championat.com; club.mysamson.ru rost.produktoff.com.
