Buckwheat is a storehouse of useful micro- and macroelements, vitamins, proteins and complex carbohydrates, and the low calorie content of buckwheat allows you to use it during the period of weight loss.
"Queen of groats" - this name was given to buckwheat in the XX century.
Buckwheat is distinguished not only by the huge amount of nutrients included in its composition, but also by its special, rich taste and aroma. Cooking buckwheat porridge is not difficult. At the same time, it takes no more than 1 hour to cook. You can use it in the form of sweet or salty porridge, or you can add cereals to soups.
The nutritional value
Raw buckwheat contains 320-360 kcal, while boiled cereal has a calorie content of only 110-130 kcal.
The proportion of the main nutrients in buckwheat is close to ideal. Groats contain 75-80% carbohydrates, 10-15% proteins and only 5-10% fats. The weight index of carbohydrates, proteins and fats per 100 grams of buckwheat is on average as follows: 60 grams, 12 grams and 3.5 grams, respectively.
The carbohydrates in buckwheat are great for replenishing energy. are complex. There are not so many proteins in buckwheat, and even less fat. Thanks to this ratio, the body receives and uses energy from the necessary substances - complex carbohydrates.
As a result of cooking the product in the finished dish, the number of calories and all substances is approximately halved. However, this does not make buckwheat less useful.
Vitamins
Among the vitamins contained in buckwheat, vitamins of the B group are of particular value. This group contributes to the normal functioning of the nervous system, helps to normalize the functioning of the immune system, and improves blood circulation.
With a lack of vitamins B, the body begins to tire quickly, drowsiness appears, memory is impaired, and the skin deteriorates. These symptoms appear especially quickly with diet, weight loss, physical and mental overload. Therefore, the use of buckwheat during these periods is simply necessary to maintain the body.
Other vitamins are equally beneficial, although they are contained in buckwheat in smaller quantities.
Vitamin A contributes to the normalization of redox processes in cells, improves the condition of the skin and hair, and helps to maintain vision.
Vitamin E is an antioxidant, prevents cell destruction, improves the functioning of the immune system and tissue trophism.
Micro and macro elements
Buckwheat is rich in various micro and macro elements.
It is especially rich in magnesium, copper, manganese, potassium and iron. These elements contribute to the normal functioning of the cardiovascular and hematopoietic systems, have a positive effect on the condition of the skin, hair and nails, and improve the functioning of the nervous system.
In smaller quantities, buckwheat contains calcium, sodium, selenium, which are equally important for the body. Without calcium, the musculoskeletal system cannot function normally. Sodium is involved in metabolic processes in the body. Selenium is a powerful antioxidant that prevents cell malfunction and reduces the risk of malignant neoplasms.
Other components
Buckwheat also contains an extremely useful polyunsaturated fatty acid Omega-3, which has a positive effect on the functioning of the nervous system, contributes to normal growth and development.
In addition, buckwheat contains such essential amino acids as tryptophan, methionine, lysine. These acids are needed by the body to build various cellular structures.
With all this, there is absolutely no gluten in buckwheat. Therefore, buckwheat is safe for people with celiac disease and other forms of gluten intolerance.
Recipe
Cooking classic buckwheat porridge is easy. You always need to maintain the ratio of buckwheat to water - 1: 2, respectively. So the porridge will turn out to be moderately tender and soft, but at the same time crumbly.
You need to prepare the following:
- buckwheat - 1 glass;
- water - 2 glasses;
- salt - 1 teaspoon;
- butter - 5-10 grams;
- frying pan - 1 piece;
- a pan with a double or thick bottom - 1 piece.
In order for the dish to be not only healthy, but also very tasty, you need to adhere to the following step-by-step scheme.
- Check the cereal for foreign elements. Even if you bought expensive buckwheat, this does not mean that there cannot be any foreign object in it that can spoil the taste of the finished dish.
- Rinse the groats under running water. It is enough to do this 2-3 times.
- To achieve greater crumbness and aroma from the finished dish, you can go for a little trick. Heat a dry frying pan and pour 1 cup of buckwheat on it. Stirring constantly, hold the cereal in this state for 2-3 minutes until a slight pleasant aroma appears.
- Transfer the calcined buckwheat to a saucepan, pour 2 glasses of water there. Add salt. Cook over high heat until boiling.
- As soon as the water boils, reduce the heat to low. Cover the saucepan and cook for 15-20 minutes.
- After 15-20 minutes, stir the porridge. If there is no water left in the pot, then the food is ready and can be removed from the stove. Add a piece of butter to the porridge.
- Wrap a closed saucepan in a warm towel for another 15-20 minutes. Thanks to this action, the porridge will turn out to be even more tender.
- Buckwheat porridge is ready. In addition to it, you can cook something meaty, or you can use it with fruits or vegetables.
