Our health, appearance and mood are directly dependent on nutrition. The choice of natural products is no longer a fashion trend, but a norm of eating behavior. But how to create an optimal menu that does not require a lot of time searching for ingredients and preparing dishes? Today we will tell you about a versatile product for breakfast, snack or side dish. Buckwheat flakes will give you a wonderful aroma of rustic porridge from the oven, a full set of vitamins and protein.
Flakes composition
Buckwheat flakes are made from buckwheat grains. The base material is cut and compressed to form a fast cooking mixture. Modern processing technology preserves the full range of minerals, proteins and vitamins in the finished product.
BZHU
The table shows the range of BZhU values and calories per 100 grams of dry mixture:
| Protein | 10-11 g |
| Fats | 2.4-2.6 g |
| Carbohydrates | 64-66 g |
| Calorie content | 310-340 kcal |
The specific values depend on the origin of the base raw materials.
Calorie content
Important! The calorie content of buckwheat flakes depends on the composition of the ingredients.
Here are some examples: by cooking flakes with milk with a fat content of 3.2%, you will get porridge with a calorie content of 145 kcal / 100 g. By boiling the mixture in water, you will almost halve calories, getting only 60 kcal in 100 grams of the finished product. As for the glycemic index (GI), it is 50 for milk porridge. If you cook buckwheat flakes without milk, the indicator drops to 40.
Buckwheat flakes include:
- calcium,
- magnesium,
- potassium,
- phosphorus,
- zinc,
- iron,
- vitamins A, E, P, C, group B.
Fiber content (10%) provides gentle cleansing of the body. Substances such as polyunsaturated fatty acid Omega, tryptophan, arginine, lysine activate protein and lipid metabolic processes, prevent early aging.
The biochemical composition puts buckwheat at the top of the list of vital products. What benefit will your body receive if kernel buckwheat flakes become a constant item on the menu? Read on for more details.
Why are buckwheat flakes useful?
First, let's note the unique feature of buckwheat: it does not accumulate pesticides and harmful impurities. Accordingly, buckwheat flakes are absolutely harmless for both adults and children. The benefits of buckwheat flakes are a fairly broad topic.
Let's highlight the key points:
- Digestion and metabolism... Kernel flakes contain fiber and protein. These substances "work" in the body as natural activators of the digestive system. Cereal porridge will give satiety without feeling of heaviness and at the same time normalize metabolism.
- Keeping fit, fighting overweight. B vitamins and magnesium contribute to the normalization of body weight. The number of calories in one serving of buckwheat flakes allows you to include them in the menu for quick weight loss. An important nuance: buckwheat restores muscle mass, so the process of losing weight is more efficient.
- Maintaining hemoglobin levels. Due to its iron content, buckwheat flakes are an excellent remedy in the fight against anemia. They are included in the diet of people with increased physical activity, children and pregnant women.
- Strengthening the immune system. Vitamins A, C, E and a complex of macronutrients in buckwheat flakes make them a natural antioxidant. This dish in the diet strengthens the immune system, cleanses the body of toxins and toxins, and puts barriers in the way of colds.
Who is buckwheat flakes for?
The composition and nutritional value of the product make buckwheat cereals a universal dish for people of all ages. But cereal cereals are especially useful for children, pregnant women and athletes.
Buckwheat flakes in the children's diet
Buckwheat flakes are included in the children's diet. This product is free of gluten and harmful substances (pesticides, poisons), which means that you can not be afraid of poisoning and allergies. Buckwheat cereal is a hearty and healthy breakfast for schoolchildren. Protein saturates, iron prevents the development of anemia, and vitamins activate brain activity and strengthen immunity.
The benefits of buckwheat flakes for pregnant women
Women during pregnancy need a balanced diet and control over the digestive tract. Buckwheat cereals are an excellent source of iron and protein, while gently removing toxins. You can use such a product at any time without fear of constipation and digestive problems.
Breastfeeding women choose buckwheat flakes due to their high fiber, iron and carbohydrate content. The natural origin of the product, the absence of dyes and impurities is another reason for including flakes in the diet of a delicate period.
Buckwheat flakes for athletes
The nutrition of people involved in sports deserves special attention. The basis of their diet is made up of dishes with a low calorie content and a rich composition of protein and vitamins. But you can't do without carbohydrates - they provide the necessary energy. Buckwheat flakes are slow carbohydrates. The morning porridge will give the body energy for many hours ahead, which is important for the training regimen.
Buckwheat goes well with animal protein sources: eggs, dairy and meat products. Therefore, cereals are not only a traditional breakfast, but also an excellent side dish for steamed cutlets, for example. And, if we recall the properties of buckwheat to saturate the body with proteins and be easily digested, the choice of athletes in favor of natural cereals is obvious.
Are flakes harmful?
The harm of buckwheat flakes cannot be ignored. Like any other natural product, the use of buckwheat should be based on the principles of expediency and moderation. Let's highlight the main problems:
- Binge eating. If you exceed the amount, you will get the opposite effect: instead of losing weight, you will become obese.
- Frequent mono diets. The famous buckwheat diets promise to quickly get rid of extra pounds. But in the struggle for harmony, one must not forget about health: long-term and uncontrolled severe restrictions lead to the development of chronic diseases.
- Spoiled food... The most common cause of poisoning is the use of expired food in food. Check your inventory regularly and don't buy expired products!
Contraindications to use
As noted above, even nursing mothers and children can safely eat buckwheat flakes. Contraindications: individual intolerance, thrombophlebitis, hypertension, chronic liver disease.
Important! When composing a diet, pay attention to all components. By including only one beneficial ingredient, you cannot expect a healthy body: the effect will be the opposite. The combination of buckwheat flakes with mayonnaise, butter, sugar, fatty sauces will lead to a set of fat mass and the development of allergies.
Which flakes are healthier: buckwheat or oatmeal?
Adherents of a healthy lifestyle often argue about the benefits of buckwheat over oatmeal. Each of these cereals has its own fans, and we will not dispute their arguments. A quick comparison of the two products provides insight into the benefits of each:
- in terms of protein composition, buckwheat and oat flakes are approximately the same;
- oatmeal contains more soluble fiber that neutralizes cholesterol;
- oatmeal porridge normalizes the digestive tract;
- for mono-diets, buckwheat flakes are more suitable due to the high content of trace elements and low calorie content.
We recommend that readers focus on their taste preferences and make up a varied menu, alternating buckwheat and oatmeal dishes.
Conclusion
Choosing high-quality and tasty food, buyers appreciate the nutritional benefits and the way the products are made. Against this background, buckwheat flakes occupy a leading position: they are produced from natural kernel buckwheat grains, without being treated with dyes and flavors.
Having preserved the complex of vitamins and microelements in the composition, buckwheat flakes have become a universal option for preparing various dishes, tasty and healthy. For people leading a healthy lifestyle, these factors determine the choice!
