Useful properties and calorie content of buckwheat steamed with boiling water

Cereals are a rich source of energy and substances valuable to the body. Cereals cleanse the intestines, improve digestion and metabolism. Regular consumption of grain crops by 20% reduces the risk of heart and vascular diseases, promotes weight loss, serves as the prevention of skin diseases, gives youth and beauty.

Almost every croup is characterized by useful properties, but buckwheat is especially popular in our country. Its nutritional qualities directly depend on the variety and quality of the grain and the method of cooking.

What are the advantages of steamed buckwheat over boiled

Depending on the cooking method, the calorie content and nutritional value of buckwheat change. During the cooking process, the cereal loses most of its valuable compounds, so steaming is considered the most suitable way of cooking.

Steaming buckwheat is better at night. in a thermos or saucepan with a tight-fitting lid.

How to cook buckwheat:

1. Sort out the groats from impurities and rinse until clear water.
2. Pour into a thermos or an airtight container and pour boiling water over - 1 tbsp. buckwheat for 2 tbsp. water.
3. Close the lid tightly and wrap in a warm towel. Insist until morning, but at least 4 hours.

Natural soy sauce, vegetable oil, low-fat kefir and yogurt are used as a dressing.

Chemical composition, vitamins and trace elements of steamed buckwheat

Steamed buckwheat retains almost all the substances that nature has generously endowed it with.

100 g of steamed cereals without salt and oil contain:

• water - 75 g;
• proteins - 3.0 g;
• fats - 3.4 g;
• carbohydrates - 14.6 g: starch and dextrins - 13.3 g, sugar - 1.3 g;
• dietary fiber - 2.7 g;
• ash - 1.4 g;
• thiamine (B1) - 0.08 mg;
• riboflavin (B2) - 0.04 mg;
• niacin (B3) - 0.9 mg;
• choline (B4) - 20.1 mg;
• pantothenic acid (B5) - 0.4 mg;
• pyridoxine (B6) - 0.1 mg;
• folacin (B9) - 14.0 mcg;
• ascorbic acid (vitamin C) - 11 mg;
• vitamin K - 1.9 mcg;
• vitamin E - 0.1 mg;
• calcium - 7.0 mg;
• potassium - 88.0 mg;
• sodium - 4.0 mg;
• magnesium - 51.0 mg;
• phosphorus - 70.0 mg;
• iron - 0.8 mg;
• copper - 0.1 mg;
• manganese - 0.4 mg;
• selenium - 2.2 mg.

Useful properties of steamed buckwheat for the body

When choosing cereals pay attention to the characteristics and features of the product. Ideally, use kernel - whole grains, peeled from the surface shell. Grinding buckwheat in an industrial environment into a chaff or through it entails a loss of its useful qualities.

The quality of buckwheat is determined by its color. The darker it is, the more deeply the grains were subjected to heat treatment, which indicates a decrease in nutrients. It is best to choose light-colored whole grains. Such cereals contain a maximum of useful micro- and macroelements and vitamins.

Important! Buckwheat is gluten-free, so people with celiac disease are allowed to eat it.

The value of steamed buckwheat for the human body is associated with a large amount of proteins, amino acids, carbohydrates, minerals:

1. Potassium. Regulates acid-base and water-salt balances, maintains muscle tone, participates in the transmission of nerve impulses.
2. Magnesium. Stabilizes cell membranes, regulates blood pressure, and prevents atherosclerosis.
3. Iron. It is necessary for the normal functioning of the immune system, increases tone and potency, stimulates processes within cells. Iron deficiency causes increased fatigue and a number of diseases: atrophic gastritis, muscle weakness, anemia, myocardial dysfunction.
4. Phosphorus. It is important for the health of the skeletal system, maintains alkaline balance, ensures the harmonious functioning of the nervous system, is involved in the metabolism of proteins, fats and carbohydrates.
5. Manganese. Stimulates the production of cholesterol and fatty acids, participates in the formation, development and maturation of blood cells.
6. Zinc. It has a beneficial effect on the reproductive function, is necessary for the development of the gonads, is a part of over 300 enzymes, participates in the processes of synthesis and breakdown of proteins, fats, carbohydrates, amino acids. The deficiency leads to anemia, fetal malformations, immunodeficiency, liver cirrhosis, sexual dysfunction.
7. Selenium. A powerful antioxidant. It neutralizes free radicals, exhibits a pronounced immunomodulatory effect, stimulates the formation of red blood cells, and supports the functions of the cardiovascular system.
8. Copper. Participates in the saturation of tissues with oxygen, enhances water, mineral and gas metabolism, activates the assimilation of proteins and carbohydrates. Insufficient consumption increases the risk of diseases of the heart and blood vessels, the skeletal system.

After heat treatment, B vitamins are preserved in the cereal, which is why buckwheat is valued. Some vitamins regulate blood glucose levels, reduce levels of bad cholesterol, increase the strength and elasticity of vascular walls and capillaries. Others are actively involved in the metabolism of proteins, fats and carbohydrates, have a beneficial effect on the condition of the mucous membranes and skin, support the adrenal glands, as well as the normal activity of the nervous system.

Buckwheat is rich in flavonoids, including rutin, which has antibacterial, anti-inflammatory, antioxidant properties. Flavonoids have a beneficial effect on the work of the heart muscle and the thyroid gland, and serve as a good prevention of neoplasms.

The inclusion of buckwheat in the diet prevents the development or exacerbation of many diseases of the heart, organs of the digestive, nervous and urinary systems, and the musculoskeletal system.

Calorie content, BJU and glycemic index of steamed buckwheat

How many calories are in buckwheat? The calorie content of cereals steamed with boiling water without salt is 101 kcal, raw - 308 kcal.

Concentration decreases:

• protein - from 12.6 g to 3 g;
• carbohydrates - from 57.1 g to 14.6 g

The amount of fat is stable - 3.4 g.

The glycemic index of the steamed kernel varies between 40-50 units. This allows you to actively use cereals for slimming - it promotes the breakdown of harmful carbohydrates, getting rid of bad cholesterol and excess sugar.

Steamed buckwheat for weight loss

Due to the wide popularity of buckwheat created many varieties of diets based on it, differing in diet and duration.

The main options for dietary regimens:

• fasting day;
• classic mono diet for 3 days;
• buckwheat diet for 5, 7 and 14 days.

In the morning, divide the cooked buckwheat into 5-6 equal portions and eat during the day at regular intervals. Due to frequent meals, the feeling of hunger is absent or weak. If you want to follow a diet for more than three days in a row, in addition to steamed buckwheat and water, eat fresh vegetables, low-fat dairy products, unsweetened fruits.

Subject to a two-week buckwheat diet, a limited amount of protein foods are added to the listed products: turkey fillets, mushrooms, lean beef, chicken eggs, nuts, lean fish meat.

Important! To consolidate the effect of weight loss, it is important to exit the diet correctly.Introduce previously prohibited foods into the diet in small portions and gradually, eat fractionally, drink plenty of water without gas, do not include harmful and high-calorie foods.

Benefits and efficiency

With a low calorie content and no fat, steamed buckwheat is nutritious and satiates with one small portion. Grains contain many complex carbohydrates, which are absorbed by the body over a long period of time. They fill the body with energy rather than being converted into new fatty deposits.

Buckwheat is also a source of substances important for the normal functioning of the body. Indeed, with a meager diet of the dietary menu, a person does not receive enough micro- and macroelements, vitamins, minerals, amino acids, protein compounds in the required amount, which can subsequently cause metabolic disorders, exacerbation of chronic diseases, deterioration of general well-being, and digestive problems.

The peculiarity of buckwheat during weight loss is due to the presence in the composition of coarse vegetable fiber, which well cleanses the intestines from toxins and toxins, improves digestion, normalizes metabolism, and helps to cope with existing constipation.

Another advantage of the buckwheat diet is its budget. Groats belong to the category of inexpensive and affordable products. The process of preparing porridge is simple and quick, requiring no special culinary skills. The buckwheat diet is satisfying, which reduces the occurrence of bouts of hunger. Due to the ability to use other healthy products, it is easily tolerated, allows you to diversify the diet, and reduces the risk of breakdown.

Harm and contraindications

Prolonged and excessive consumption of steamed buckwheat in people suffering from diarrhea will worsen the course of the disease and provoke disorders of the digestive system.

Buckwheat is harmful with arterial hypotension, as it lowers blood pressure. The steamed buckwheat diet has a number of contraindications, since it aggravates chronic pathologies, causes drowsiness, general malaise, headaches and dizziness associated with glucose deficiency.

Insufficient protein intake threatens muscle weakness and reduced bone strength, and a lack of potassium negatively affects the work of the heart.

Dishes with buckwheat are excluded:

• with an allergy to cereals;
• with hypotension;
• with severe urolithiasis;
• during an exacerbation of diseases of the gastrointestinal tract, cardiovascular system;
• with dysfunction of the liver and kidneys.

Conclusion

Buckwheat has a positive effect on health and helps to cope with many problems. With regular consumption of steamed buckwheat, you can heal the body, get rid of extra pounds, alleviate the symptoms of gout, rheumatism, osteochondrosis, atherosclerosis, and hypertension. But do not forget that even the most useful product has contraindications and that everything is good in moderation.