Muesli - is this product so useful?

Muesli has rightfully taken the place of the most popular breakfast among people keen on healthy lifestyle. They entered the diet of a healthy diet back in 1900 and since then they have only strengthened their positions. Today we will tell you about the benefits and harms of muesli, their composition, calorie content and all the possible features of this product.

What is muesli - composition and features of the product

Muesli is low in fat and high in slow carbohydrates, so the calorie content of the product is low. This is especially important for maintaining optimal weight, for losing weight, during the rehabilitation period after various diseases. With increased energy costs, nuts, dates, honey and other high-calorie foods are added to the mixture.

The range of muesli on store shelves is huge. When choosing for sports nutrition, attention is paid to the composition, taste, shelf life, the presence of preservatives and the method of preparation. The properties of the final product depend on the composition of the mixture.

Muesli is prepared from several ingredients:

• cereals;
• fruit;
• berries;
• nuts;
• bran;
• honey and syrups;
• seasonings and spices.

Cereals

One or several types of grains of oats, buckwheat, wheat, etc. are the basis of the product. The slow carbohydrates in cereals keep you feeling full for several hours. They take a long time to digest and maintain proper sugar levels until the next meal, lowering cholesterol levels.

The B vitamins included in cereals have a beneficial effect on the tone of the nervous system, maintain the correct structure of teeth, nails, hair and skin. And fiber, which is rich in grains, regulates the rhythmic work of the intestines.

Fruit

Apples, bananas, pineapples, etc. are added to the mixture. This not only affects the taste of the product, but also its calorie content. The most hearty muesli include bananas, kiwi, and mangoes. You can also diversify the taste with dried fruits. Dates, prunes, dried apricots, saturate muesli with calories. Below is a table with the calorie content of fruits.

Berries

They complement cereals perfectly. Making the taste as varied and pleasant as possible, the berries significantly change the properties of the mixture. The addition of cranberries makes the mixture easier.

Nuts

They are rich in minerals (phosphorus, magnesium, calcium, etc.), vitamins and proteins, therefore they are often used in a healthy diet. The high calorie content of nuts (tens of times more berries) limits their use in weight loss programs. Below you will find a table with the calorie content of nuts:

Bran

The hard shell of the grain increases the volume of the mixture, reducing its calorie content. When bran is added, food appears more nutritious and satiety lasts for a long time. They become the basis of a low-calorie diet, stimulate regular bowel function, and lower blood cholesterol levels.

Honey and syrups

They are added to make the mixture tastier, healthier, or to shape granola into bars. They saturate the mixture with trace elements and vitamins. But, as in the case of nuts, they increase its calorie content.

Condiments and spices

They are especially relevant when using muesli regularly. Such additives not only diversify the taste, but also regulate the appetite.

Preservatives

Their addition increases the shelf life and is justified on long expeditions without food delivery. In all other cases, preference should be given to natural muesli without preservatives.

The cereals that make up the product are flattened or ground to speed up the preparation of the mixture. With preliminary heat treatment of grains, baked muesli is obtained. They are often included in candies and bars, which are eaten as an independent dessert.

Raw muesli requires preliminary soaking in juice, milk, water, but they are much healthier than their baked counterparts.

Calorie content and nutritional value of muesli

Table of calorie content and nutritional value of muesli (calories and BJU per 100 g of product):

Also consider the calorie content of muesli *, depending on the additives:

* The calorie content of muesli differs from the type of flakes and additives.

Download the Muesli Calorie Chart by Supplement here so you can always have it on hand.

What is the use of muesli?

It is especially important to adhere to a proper diet during intense exercise. As you know, athletic performance largely depends on the correct diet.

What gives the inclusion of muesli in a regular diet:

1. Balance. Minerals, trace elements, vitamins, amino acids, fiber are the basis of the mixture. With regular use of the product, the required amount of nutrients enters the body. At the same time, the amount of fat is easily regulated by adding nuts.
2. Saving time. It doesn't take long to prepare: just pour the milk over the mixture and it's ready.
3. Regularity A hectic workout schedule jeopardizes your meal plan. Muesli is not only the breakfast of champions, but also a convenient, full-fledged snack (afternoon tea, lunch) even on the way or when there is a lack of time. And it is not difficult to carry dry muesli with you.
4. Benefit. Choose a blend without sweeteners, colors or preservatives. It has a beneficial effect on the growth of muscle mass, the work of organs and systems.

Intense energy expenditure in athletes requires a high-calorie diet. In this case, the intake of fats must be regulated. In such cases, baked muesli with raisins, dried apricots, prunes, nuts will be useful. The calorie content of such mixtures is almost like that of baked goods, and the content of protein, trace elements and vitamins is several times higher. This energy and "vitamin bomb" has been tested many times by crossfitters, runners and weightlifters.

What is muesli prepared with?

By changing the combination of grains, fruits and nuts, any flavors of the dry mix are obtained. It can be eaten raw, washed down with fruit drink, coffee or tea. The addition of milk, yogurt, juice, etc. to the dry mixture helps to diversify breakfasts. Let's figure out how to properly prepare muesli, and what combinations of products are most useful.

With milk

Pour dry muesli with milk only if they have been previously thermally processed. These are called baked or granola flakes. Steamed so-called "raw" mixtures are also best poured over with milk for a few minutes. In this case, they are better absorbed and do not have a "cardboard" taste.

If you made muesli yourself from ordinary cereals, for example, rolled oats, then soaking them in milk will take at least 1.5 hours. Both the taste and the benefits of muesli will be maximized in this case.

If you are monitoring your weight, use low-calorie milk. At high energy costs, the addition of 6% milk and even cream is acceptable.

This cooking method is categorically not suitable for people with lactose deficiency. With age, the ability to process milk carbohydrates decreases, so the use of muesli with milk is also not recommended after 30 years.

With yogurt

Adding yogurt increases the health benefits of food. It contains beneficial microorganisms that have a beneficial effect on digestion. This combination is especially suitable for athletes over 30 years old, because lactose has already been processed by bifidobacteria. Another plus of adding yogurt is to improve the taste of muesli. The flakes are much less soaked and the granola retains its crunch and firmness. Many people find this way of eating muesli more enjoyable. The calorie content of the finished product is easily regulated by the fat content and the amount of yogurt.

With kefir

Kefir combines the properties of milk and yogurt. On the one hand, it softens dry flakes well, like milk. On the other hand, it has a denser consistency inherent in yogurt. It contains beneficial bacteria that convert (ferment) milk sugar into glucose. These flakes are suitable for athletes with lactose intolerance.

The calorie content of kefir is selected for sports tasks. Low-fat fermented milk product is used by gymnasts, runners, etc. during regular exercise. High fat kefir (6%) is added to muesli during the competition season.

With chocolate

Chocolate is a high-calorie product. It contains flavanoids, vitamins, antioxidants, has a beneficial effect on the nervous, circulatory and digestive systems. This is a gourmet product. Belgian and Swiss chocolate is especially good in taste. The bitter varieties of this product are the healthiest.

Its use significantly increases the calorie content of the mixture. Athletes include muesli with chocolate in their diet during periods of increased energy expenditure.

With honey

Honey is much healthier than regular sugar. It contains not only glucose, vitamins B, K, C, E. Honey fructose is perceived as a sweeter product than sugar. Therefore, in small quantities it is used by athletes to reduce the intake of fast carbohydrates.

The calorie content of honey is high. Adding a lot of honey to the flakes increases the energy value of the dish. The benefits of such muesli are especially noticeable during the rehabilitation period (after injuries or operations).

Is there really harm from muesli and what is it?

Like any food, muesli can harm the athlete's body. Let's consider typical examples of such situations:

1. The use of flakes by athletes during an exacerbation of diseases of the gastrointestinal tract. Muesli has a coarse structure, is not heat-treated and requires considerable effort on the part of the digestive system to digest. They provoke a deterioration in well-being, lengthening the treatment. To avoid harm from cornflakes, they are excluded from the diet during exacerbation of chronic diseases of the gastrointestinal tract.
2. Using mixtures containing unwanted ingredients. The list is individual for each athlete. For example, if you are gluten intolerant, do not use cereal mixes. Raspberries and citrus are contraindicated in athletes with allergies. Honey and sweet fruits should be excluded from the diet of diabetics, etc.
3. Incorrect selection of the calorie content of the mixture for the training schedule. With a significant discrepancy between calorie content and energy expenditure, an undesirable gain in fat mass will occur (if exceeded). If the nutritional value of the mixture is reduced against the background of increasing loads, this will lead to depletion of the body and deterioration of sports results.
4. Excessive consumption of muesli. Standard mixtures do not contain vitamin C. Long-term use of such flakes leads to a decrease in immunity. The right approach to nutrition: adding fresh juices rich in vitamin C to muesli and eating cereals once a day.

Conclusion

Muesli is a tasty and healthy product. By changing the composition of the mixture and the amount of components included in it, it is easy to find the optimal combination for an athlete of any profile, from a chess player to crossfit.

Watch the video: Best Brands of Breakfast Muesli Cereals Products (November 2024).