Is it possible to eat boiled corn while losing weight: calorie content, harm and benefits of cereal

If the dietary regime is observed, the body should receive a sufficient amount of proteins, carbohydrates, fats, micro- and macroelements, vitamins, but it is important that the energy value of the diet is not excessive. With the right approach, the dietary menu can be complete and varied.

The list of healthy foods includes boiled corn. The cereal culture contains practically no fat, but it is rich in proteins and carbohydrates, which the body needs for saturation. In addition, the composition contains a large amount of plant fiber, which activates digestion, regulates energy metabolism, cleanses the gastrointestinal tract, removes excess fluid, which contributes to weight loss.

Below we will consider the composition, harm and benefits of boiled corn for the body and separately for losing weight, consumption rates, cooking features, with which products can be combined and what are the contraindications.

Boiled corn

The culinary possibilities of corn are great. Freshly harvested ears are already ready to eat, but they prefer to boil them... Due to its low calorie content and the presence in the composition of nutritional components, boiled corn is not only included in the list of permitted foods for weight loss, but is also used as the main ingredient in the dietary program.

The corn diet is based on the inclusion of boiled ears in the diet fresh young corn in the summer, corn porridge cooked in water without sugar and salt - the rest of the time.

There are different variations of the corn diet., differing in duration, the ability to include other foods in the diet.

A mono-diet is a strong stress factor for the body, as it is characterized by an unbalanced diet and insufficient intake of nutrients into the body. Therefore, the most optimal option for correcting body weight is a physiologically complete, varied diet with restriction of unhealthy foods and the use of healthy products, including boiled corn.

Reference. For the purpose of losing weight, canned corn grains, flakes, corn sticks, popcorn are not used, which is associated with the addition of sugar, salt and other harmful substances to these products and the loss of its nutritional properties.

Composition, properties, vitamins and minerals

Corn contains a variety of ingredients that determine its beneficial properties., provide the physiological needs of humans for basic nutrients and serve as an energy supplier.

Chemical composition of yellow boiled corn:

• water;
• alimentary fiber;
• digestible carbohydrates: starch, glucose, sucrose, maltose, fructose, mono- and disaccharides;
• nonessential and essential amino acids;
• saturated fatty acids: stearic, palmitic;
• polyunsaturated fatty acids: linoleic, linolenic, omega-3 and omega-6 fatty acids;
• beta carotene;
• vitamin A;
• B vitamins: B1, B2, B4, B5, B6, B9, B12;
• vitamin C;
• vitamin D;
• vitamin E;
• vitamin H;
• vitamin K;
• vitamin PP;
• macronutrients: calcium, potassium, phosphorus, magnesium, sodium;
• trace elements: copper, iron, manganese, zinc, selenium.

A person can regularly, but in moderation, consume boiled corn... It provides the requirements for potassium and magnesium, which contribute to the work of the cardiac conduction system, stabilize blood pressure, determine the transmission of excitation from nerve cells, and participate in the regulation of protein and carbohydrate metabolism.

Corn is a source of calcium, the biochemical role of which is in the construction and formation of bone tissue, mineralization of teeth, the processes of transmission of nerve impulses, muscle contractions, blood coagulation. The phosphorus present in the composition cannot be ignored. It, in turn, actively helps calcium in the processes of bone mineralization, maintains the normal course of energy metabolism, and normalizes acid-base balance.

Boiled corn is recommended as an additional source of such micro and macro elements.:

1. Iron... It is necessary for the normal functioning and functioning of the nervous and digestive systems, tissue respiration, and the formation of bones.
2. Copper... A good antioxidant, participates in the synthesis of collagen fibers, strengthens the walls of blood vessels, is useful for the prevention of hypoxia, anemia, osteoporosis (reduces bone density).
3. Zinc... It has an immunomodulatory effect, stimulates hair growth and restoration, promotes the absorption of vitamin A.
4. Manganese... Protects cells from damage by oxygen radicals, lowers cholesterol and blood sugar levels, which serves as a good prevention of diabetes.
5. Selenium... It acts as an antioxidant, inhibits the growth of cancer cells, supports the normal functioning of the thyroid gland, and strengthens the immune system.

Read also:

Calorie content of corn and features of its composition

Is it ok to eat raw corn

Is it possible to eat boiled corn for gastritis

An important role in the provision and maintenance of physiological processes retinol, known as vitamin A, is eliminated in the body.It plays a major role in antiviral and anti-cancer protection, slows down the aging process, normalizes metabolism, restores and maintains epithelial tissues, and takes part in the formation of visual perception.

The product is rich in B vitamins, which in the human body perform a number of useful functions, in particular:

• regulate metabolism, fats, proteins, carbohydrates;
• support the health and normal functionality of the digestive and nervous systems;
• increase the body's resistance to stress factors;
• increase immunity;
• take part in neuromuscular transmission;
• promote the regeneration and restoration of body tissues;
• protect the skin from germs.

Besides, corn contains some vitamin C - a powerful antioxidant, vitamin E, which supports the normal activity of the sex glands and has a good effect on the skin, vitamin D, which increases endurance and performance, improves calcium absorption.

Calorie content per 100 g, calorie content of the cob

The calorie content of corn depends on the type and method of preparation. and is 86 kcal in raw and 123 kcal in 100 g of boiled corn. The average 1 ear has 160-220 kcal, based on the calculation that the seeds weigh 150-180 g.

BZHU

100 g of yellow boiled corn contains 3.41 g protein, 1.5 g fat, 18.58 g carbohydrates. The nutritional value and chemical composition of corn is unstable and depends on the variety and method of cooking.

Is it possible to boiled corn for weight loss

Nutritionists recommend that those who are losing weight include boiled cobs of young corn in their daily diet.... The product contains a lot of plant fiber, which, like a sponge, cleanses the digestive tract of toxins, toxins, and quickly removes excess fluid from the body. Manganese and B vitamins lower cholesterol levels, which can improve digestion and help regulate weight.

Losing weight also occurs due to the normalization of metabolic processes and activating fat breakdown.Vegetable fiber quickly and for a long time saturates, the vitamin-mineral complex increases work capacity and physical activity, which leads to additional burning of calories.

Corn kernels act as a mild natural laxative: enhance intestinal peristalsis, soften the consistency of feces, stimulate the act of defecation, reduce the time of bowel emptying.

Council. To increase the effectiveness of weight loss, it is recommended to take a tincture made from corn silk. The drink reduces appetite, reduces blood glucose, increases the amount of urine excreted. For tincture, 200 g of dry stigmas are poured into a thermos, 500 ml of boiling water is poured and insisted for 4-5 hours. Take 100 ml half an hour before meals.

Consumption rates

The acceptable amount of cereal depends on age, health status and the presence of comorbidities... On average, a healthy person is allowed to eat 150 g of grains per day (this is one medium ear). In the presence of risk factors, during breastfeeding and pregnancy, for children and the elderly, the rate is reduced to 2-3 ears per week.

It is better to eat corn for lunch., then it is well and completely absorbed by the body, does not cause discomfort and heaviness in the stomach in the evening.

Combination with other products

In addition, it is allowed to include almost all non-starchy vegetables in the diet. (asparagus, cucumber, bell peppers, onions, garlic, assorted greens, lettuce), unsweetened fruits, low-calorie dairy products.

Boiled corn goes well with low-fat meats, fish, other vegetables, steamed, in the oven, grilled without adding vegetable and cooking fats. Boiled corn kernels can be used as an ingredient in diet salad, served with an omelet, or added to soup.

The benefits and harms of boiled corn

Young corn cobs harvested in July-August are of the greatest value to the body.... They contain the maximum amount of vitamins and minerals the body needs to support vital processes and energy production.

Well-grown vegetable without the use of nitrates has a versatile positive effect on the entire body, individual organs and organ systems:

• lowers cholesterol levels;
• improves the condition of the walls of blood vessels, increases their elasticity;
• supports the normal functioning of the heart muscle;
• serves as a good prevention of atherosclerosis;
• produces a diuretic effect, removes toxins and toxins from the intestines;
• cleans the gallbladder and restores liver tissue;
• improves mood in people prone to depression;
• increases physical activity and endurance;
• normalizes night sleep;
• regulates energy metabolism;
• slows down the aging process;
• improves the condition of the skin, hair;
• promotes the proper functioning of the nervous, endocrine, digestive systems;
• serves as the prevention of cancer.

Nutritionists consider boiled corn a healthy food... However, in some cases, if used incorrectly or if there are contraindications, it can be harmful to health. The use of a cereal culture with individual intolerance threatens an allergic reaction in the form of itching, peeling, skin rashes, Quincke's edema.

In people prone to thrombophlebitis, can worsen the prognosis, provoke an exacerbation of the disease. Corn suppresses appetite, which is unacceptable when the body is depleted. Excessive consumption of boiled corn during breastfeeding can cause colic in the baby.

It is interesting:

An exotic vegetable with an amazing look - black corn

Colored corn - reality or photoshop

For children, men and women (including pregnant and lactating women)

Boiled corn is recommended for men as an additional source of zinc... It is essential for the production of sperm, the maintenance of normal prostate function. Zinc is involved in the production of testosterone, the main male sex hormone responsible for the development of bone and muscle tissue, sex drive, sexual health, and follicular maturation during ovulation.

Young boiled corn is especially useful for children.... It contains potassium, which is necessary for normal bone formation and growth, teeth mineralization. Potassium maintains acid-base balance, water-salt balance. With its deficiency, there are disturbances in the work of the heart and skeletal muscles.

A complex of vitamins and minerals contributes to the proper functioning nervous, digestive, endocrine, cardiovascular systems, strengthens the immune system, serves as a good prevention of influenza, ARVI, ARI.

In late pregnancy, nutritionists recommend limiting your consumption of boiled corn... But during breastfeeding, corn in moderation is useful for a weakened female body. The product contains carbohydrates that serve as a source of energy and take part in the regulation of osmotic pressure. Vitamin-mineral complex has a beneficial effect on the state and functionality of the nervous, cardiovascular, and digestive systems.

For reference. Corn grains help to normalize stool, activate intestinal peristalsis, facilitate the act of defecation, which is extremely important for a woman in the postpartum period.

Besides, the cereal does not contain gluten, which means that the likelihood of an allergic reaction in a child is minimal... It is recommended to include boiled corn in the diet of a lactating woman, starting from the second - third month in the morning, in the amount of 50-70 g of boiled grains. If there are no side reactions from the child's body, you can gradually increase the portion. No more than 2-3 ears of corn are allowed per week.

Cooking recommendations

For juicy and tasty corn, buy young cobs... The ripening time of the cereal crop is mid-July - late August. Pay attention to the grains: they should be milky white or light yellow (the older the corn, the brighter and richer the color of the grains), elastic, of the same size, fit snugly together, without any signs of damage.

Council. It is not recommended to buy corn cobs without leaves. Young corn should have fresh, green panicles and leaves.

The most gentle way to cook corn compared to boiling is to steam... With this method of culinary processing, the chemical composition remains practically unchanged, the usefulness of the cereal for the body does not decrease.

To steam corn with a multicooker, you need to clean the ears from leaves and panicles, rinse well under water. Next, pour 2 cups of water into the main bowl, put a container for steaming on top, put the ears on, close the lid, turn on the steam program.

Cooking time depends on the degree of maturity of the cereal: 10-15 minutes for young grains, 25-30 minutes for more mature ones.

There are general recommendations and life hacks on how to cook tasty and healthy corn.:

1. Soak the leafless corn for an hour in cold water before cooking to soften the corn.
2. You can boil corn with leaves, after removing the panicles on the tops, which will make the product more flavorful and juicy.
3. Corn is boiled without adding salt to the water, as salt makes the grains hard. Ready hot corn is salted if desired. If you follow the dietary regimen, it is better to limit salt, since it retains fluid, disrupts the water-salt balance, which slows down the process of losing weight.
4. The optimal cooking time for young grains is no more than 20 minutes, overripe - 2-2.5 hours. Readiness is checked with a skewer or tasted.
5. To cook the corn evenly, choose the same size of cobs. If the ears are large, cut them in half before boiling.
6. Overripe grains will be soft and juicy if you soak them in cold water with milk in a 1: 1 ratio for 4-5 hours. Then cook in the usual way.
7. For cooking over a fire, use a cast iron saucepan with thick sides and bottom. Cook under a closed lid.
8. You can cook corn in a microwave oven, double boiler, or bake in an oven.
9. Dip the ears into boiling water.
10. During cooking add a pinch of sugar and 10-20 g of butter to the water. The grains will be more juicy and tender.
11. It is better to eat corn hot, as it becomes hard during the cooling process.

Contraindications

An absolute contraindication to boiled corn is an individual intolerance to the component (s) of the composition. It is partially or completely recommended to restrict the product in the presence of such diseases as:

• increased blood clotting;
• thrombophlebitis;
• anemia;
• diabetes;
• diseases of the gastrointestinal tract during an exacerbation.

Carefully advise elderly people to eat and children during pregnancy and breastfeeding.

Conclusion

Boiled corn is a valuable food product. With the right technology of culinary processing and cultivation without the use of pesticides, it has a beneficial effect on the functioning of the heart, blood vessels, digestive organs, and the nervous system. The plant fiber in the composition promotes weight loss, activates the digestive tract, cleanses the renal, hepatic systems, blood from toxins and toxins.

Corn goes well with vegetables, fruits, lean meats, fish, poultry, which makes it possible to diversify the dietary menu. Cereal culture has a number of absolute and relative contraindications that must be excluded before starting to use.