Porridge is a rich source of complex carbohydrates, protein and fat. All types of cereals differ in the content of vitamins, trace elements and useful dietary fiber in them, as well as in the mass fraction of vegetable protein.
Instructions
Step 1
Vegetable protein from cereals has an incomplete amino acid set, unlike animal protein. To increase the usefulness of vegetable protein, it is recommended to combine it with animal protein, such as milk or cottage cheese. Thanks to this combination, the balance of some amino acids is improved, which leads to an improvement in their utilization. Interestingly, cooking and grinding cereals improves digestion and nutritional value.
Step 2
The record holder for protein content is pea porridge. Compared to other cereals, the amount of protein in pea porridge is 2 times higher. The composition of peas is 21 g of protein, 2 g of fat and 50 g of carbohydrates. Pea porridge is rich in potassium. It is often referred to as a meat substitute due to its high protein content. However, peas tend to generate gas and interfere with the digestion process and the absorption of nutrients. To avoid this, you need to soak the peas for several hours before boiling. In this case, gas formation will be completed before cooking and the bioavailability of the protein will increase. Pea porridge contains antioxidants that improve tissue regeneration.
Step 3
Despite the calorie content and benefits of pea porridge, it is not recommended for everyone to use it. This product is not recommended for people with stomach ulcers, gout or inflammation of the gastrointestinal system.
Step 4
There are also a few cereals with a fairly high protein content. For example, wheat porridge 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, which are actively involved in tissue metabolism. Wheat porridge is considered to be easily digestible, because its use does not cause heaviness in the stomach.
Step 5
High-protein porridges include buckwheat porridge, which contains - 13 g of protein, 3 g of fat, 68 g of carbohydrates. Buckwheat is the leader among cereals in terms of the amount of vitamin B2, it also contains vitamins B6 and B1. This porridge is recommended for anemia, because its use increases the level of hemoglobin in the blood due to its high iron content.
Step 6
Slightly inferior to buckwheat porridge, in terms of vegetable protein content, oatmeal. The composition of oatmeal is 12 g of protein, 6 g of fat and 65 g of carbohydrates. Porridge made from it is rich in dietary fiber and fiber. It contains calcium, zinc, vitamins B1, B2 and magnesium. Choose whole oatmeal when possible because instant porridge is partly deprived of trace elements and vitamins.
