Porridge serves as a rich source of complex carbohydrates,Protein and fat. All kinds of cereals differ in the content of vitamins, microelements and useful dietary fiber in them, as well as in the mass fraction of vegetable protein.
The vegetable protein from cereals has incompleteAn amino acid set unlike a protein of animal origin. To increase the usefulness of vegetable protein, it is recommended that it be combined with an animal protein, for example milk or cottage cheese. Due to this combination, the balance of some amino acids improves, which leads to an improvement in their utilization. It is interesting that the heat treatment and grinding of cereals improves the quality of digestion and nutritional value.
The record holder for protein content isPea porridge. In comparison with other cereals, the amount of protein in pea porridge is twice as high. Composition of pea cereals - 21 g of protein, 2 g of fat and 50 g of carbohydrates. Pea porridge is rich in potassium. It is often called a meat substitute due to its high protein content. However, peas promote gassing and this interferes with the process of digestion and digestibility of nutrients. To avoid this, you need to soak peas for several hours before cooking. In this case, the gas formation will be completed before the preparation and the bioavailability of the protein will increase. Pea porridge contains antioxidants, due to which tissue repair is improved.
Despite the calorie content and the benefit of peaPorridge, it is not recommended for everyone. People suffering from a stomach ulcer, gout or inflammation of the gastrointestinal system are not recommended to use this product.
There are a few more cereals with a rather highProtein content. For example, wheat cereal contains - 16 g of protein, 1 g of fat, 69 g of carbohydrates. It is also rich in vitamin B and iron, contains copper, fluorine and silicon, actively involved in tissue metabolism. Wheat porridge is attributed to easily digestible, because Its use does not cause gravity in the stomach.
To the porridges with high protein content can be attributedBuckwheat porridge, which contains - 13 g protein, 3 g fat, 68 g carbohydrates. Buckwheat is the leader among cereals by the amount of vitamin B2, it also contains vitamins B6 and B1. This porridge is recommended for anemia. Its use increases the level of hemoglobin in the blood due to the high iron content.
Slightly inferior to buckwheat porridge, in contentVegetable protein, oatmeal. Ingredients of oatmeal are 12 g of protein, 6 g of fat and 65 g of carbohydrates. Porridge from it is rich in dietary fiber and fiber. It contains calcium, zinc, vitamins B1, B2 and magnesium. If possible, choose whole oat flakes, t. Instant porridges are partially deprived of trace elements and vitamins.