Bread, cereal and muesli - the foundation of good nutrition

Many of us are mothers and grandmothers as a child and then reminded that "it is necessary to have the bread! "? And in fact they were right - good, well-baked bread, as well as other cereals - an essential part of a healthy diet!

Today, on the table there are a variety of   cereals   - A bread and breakfast cereals, and cereal, and pasta. How to learn to choose the ones that will benefit the health and does not harm the figure?

Without exception, all cereals contain nutrients - carbohydrates, vitamins, protein, fiber. Alas, the modern food industry has taught us to products prepared from purified, refined foods - white flour, polished rice, pasta, noodles: almost all of these products are inferior in nutritional value   whole grains . Refined foods high in calories, rapidly and almost completely absorbed by the body, but contain much less useful components. That is why white buns, biscuits or sweet porridge of white rice are often the cause of overweight.

At the same time cereal products made from corn, which preserved all edible parts - the germ, the shell, the endosperm - have a tremendous advantage. They contain vitamins and high-grade carbohydrates, in particular - the fiber, which is necessary for normal digestion and metabolism. Complex carbohydrates, which are rich in grain products are absorbed into the blood very slowly, and it therefore maintains a constant level of sugar in the blood: and this is the best protection against attacks "ravenous hunger" and eating because you feel long satiety.

Favor of   whole grains   overemphasized. They contain vitamins, which regulate energy metabolism and nervous system. Calcium and phosphorus contained in grains, strengthen bones. Iron provides normal blood, and copper, manganese and zinc support the health of the endocrine system.

In order to extract the grain as much as possible benefit, try to build your daily diet so that each meal consisted of similar products. It is a snap. For example, eat breakfast crispbread, cereals and muesli - with low-fat milk, yogurt and fruit. This breakfast is rich in energy and carbohydrates of various types, which means that you will not be hungry for a long time.

For dinner as a side dish for meat or fish cook wholegrain pasta with vegetable sauce, or cooked brown rice. By the way, with the same pasta you can cook a thick soup and casserole with vegetables or fruit.

Quick snack is easy to arrange using crispbread, serving muesli or conventional vegetable sandwich on a slice of wholemeal   corn That you can drink diluted juice or a cup of coffee beans.

Best dinner - salad with a slice of whole-wheat baguette or fermented milk drink with crispbread.

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Pischeblog Yulia Goncharova

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