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10 злаков, которые необходимо включить в меню

10 злаков, которые необходимо включить в меню

Современные диеты стали настоящим «ужасом» для углеводов. Многие худеющие полностью исключают их из своего рациона, а делать этого никак нельзя, ведь углеводы для нашего организма выполняют роль батарейки.
Опасность для фигуры представляют далеко не все представители этого класса. Многие знают, что углеводы делятся на простые и сложные или быстрые и медленные. Простые или быстрые обычно содержатся в белом хлебе, конфетах, кондитерских и мучных изделиях, сладкой газировке и обработанных крупах. Употребление этой группы продуктов не только навредит фигуре, но и повысит риск развития диабета и заболеваний сердечно-сосудистой системы.
Источник: pixabay.com/ru/%D0%BA%D1%80%D1%83%D0%BF%D1%8B-%D0%

Источник: pixabay.com/ru/%D0%BA%D1%80%D1%83%D0%BF%D1%8B-%D0%

Однако есть крупы, в которых содержатся здоровые углеводы, они не только не навредят, но и будут очень полезны для здоровья. Они медленно усваиваются организмом, содержат пищевые волокна, а также витамины и минералы. Какие же крупы можно и нужно включать в свой ежедневный рацион?

Открывает список цельная пшеница и продукты с ее содержанием. Даже хлеб и макаронные изделия, изготовленные из нее, будут очень полезны. Покупая продукты из цельной пшеницы, обратите внимание на состав, этот злак должен находиться в самом начале списка ингредиентов. Каждая порция обязательно должна содержать 2-3 грамма пищевых волокон.

Овес, еще один злак, который необходимо включать в свой рацион. Он богат антиоксидантами, защищающими организм от ряда заболеваний, в том числе и заболеваний сердца. Замените этим продуктом овсяные каши, не требующие варки, в которых не осталось ничего полезного. Не стоит также отдавать предпочтение готовым продуктам, с высоким содержанием фруктозы. Лучше к цельной овсянке добавлять старые добрые фрукты и натуральный мёд.

Источник: pixabay.com/ru/%D0%BF%D1%88%D0%B5%D0%BD%D0%B8%D1%8

Источник: pixabay.com/ru/%D0%BF%D1%88%D0%B5%D0%BD%D0%B8%D1%8

Следует также заменить коричневым рисом белый. В нем больше пищевых волокон, антиоксидантов и питательных веществ, в том числе магния, фосфора и витаминов группы В.

Рожь – еще один полезный злак. В ней содержится в 4 раза больше волокон, чем в цельной пшенице, к тому же она обеспечивает половину суточной нормы железа.

Ячмень – отличное дополнение к здоровому рациону, поскольку в нем содержатся как растворимые, так и нерастворимые пищевые волокна. Необработанный ячмень богат калием, магнием, марганцем, витамином Е, цинком, медью, белком, железом и фосфором.

Киноа – являлось основным блюдом древних инков, они почитали это зерно и считали его священным. Киноа – это источник полноценного белка, клетчатки, витаминов и минералов, в том числе магния и железа.

Дикий рис с его восхитительным ореховым ароматом еще один невероятно полезный и вкусный продукт. Он отлично подходит людям, с непереносимостью глютена. Кроме того, дикий рис менее калориен, чем белый. Единственным его недостатком является дороговизна.

Простая, любимая многими гречка – еще одна крупа, которую непременно надо включать в меню. Гречневая каша - один из лучших источников магния и марганца. Чаще ее стоит употреблять людям с низким гемоглобином.

Источник: pixabay.com/ru/%D0%BA%D1%83%D0%BA%D1%83%D1%80%D1%8

Источник: pixabay.com/ru/%D0%BA%D1%83%D0%BA%D1%83%D1%80%D1%8

Грубая кукурузная крупа также является источником магния, фосфора, витаминов группы В и антиоксидантов. Цельная кукуруза помогает нормализовать микрофлору кишечника и избавиться от проблем с пищеварением.

Несмотря на то, что при обработке булгур теряет около пяти процентов волокон, он все равно считается одним из лучших источников правильных углеводов и растительного белка. Его можно подавать в качестве гарнира или добавлять в различные салаты, например "Таббуле". Вкусно и питательно.

Лучше всего включать блюда из правильных углеводов утром и/или в обед, в вечернее время предпочтение стоит отдать белковым продуктам.
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