For balanced and dietary nutrition, eating whole-grain cereals is one of the main factors. Buckwheat groats are one of the key places due to their high nutritional value, rich biochemical composition and excellent taste qualities. Caloric content of boiled buckwheat is quite low, which, combined with vitamin-mineral characteristics, makes it one of the main elements of many diets and healthy diet methods.
Dietetic properties of buckwheat
Buckwheat contains a wide range of minerals and a whole storehouse of vitamins, as well as a mass of useful substances:
- 15% of the most important amino acids, the list of which allows this group to compete with meat products;
- about 60% of carbohydrates, among which there is no fast and easily digestible, that is, sugar and glucose;
- 3% of fats, among which the major part is occupied by healthy unsaturated fatty acids;
- Among the rich composition of vitamins, folic acid, thiamin, vitamin E and niacin acid are leading;
- on the mineral content of buckwheat has one of the most wealthy values, it contains a whole gamut of micro and macro elements - silicon, phosphorus, iron, magnesium, calcium, zinc and others;
- dietary fiber buckwheat have the property to accelerate metabolic processes and cleanse the digestive system.
How many calories are cooked in buckwheat?
In its raw form, buckwheat has a rather high caloric content of 305-315 kcal per 100 g, but during cooking, the energy value of the dish is significantly reduced. When cooking buckwheat porridge, vegetable and meat broths, milk or just water are used, but in order to count the calories in cooked buckwheat, you must first take into account the energy value and weight of the cereal. From 100 g of dry cereals in the process of cooking, 300-320 g of finished porridge is obtained.
Depending on the type of cereal and the way of cooking, adding sugar, honey, milk or butter, the caloric content of cooked buckwheat can range from 100 to 135 kcal. The highest energy value and health benefit is the kernel, whole grains of buckwheat with unbroken structure, slightly less caloric content in the buckwheat and buckwheat flakes.
It is not difficult to calculate the energy value of dishes with buckwheat, given the calorie content and weight of foods added to buckwheat porridge. For example, the calorific value of cooked buckwheat with butter will be about 133 kcal if in a dish add 5 g of natural butter with an energy value of 660 kcal per 100 g.
Caloric content of 100 g of boiled buckwheat with various additives
Dishes from buckwheat groats are absolutely useful to everyone - people who are prone to anemia, diabetics, children, pregnant women, the elderly and all who are trying to lose weight and normalize metabolism. Buckwheat diet is one of the most gentle ways to reduce weight quickly and without harm to health.
Basic aspects of buckwheat diet
The basis of the buckwheat diet is boiled buckwheat, the calorie content of which has the lowest index. Duration of the diet can be from 3 to 7 days. The diet includes, in addition to the main dish, fruits , vegetables, herbs, dried fruits and sour-milk products.
There is a large number of buckwheat diets, buckwheat is often combined with kefir, it also goes well with such
Low caloric content of boiled buckwheat allows the use of oil in small quantities, as well as low-calorie lean meat - chicken fillet, turkey, veal in boiled or stewed. The effectiveness of the buckwheat diet has been proven by a number of positive results, but with any form of rapid weight loss, there is the danger of the same rapid set of extra pounds if the rational healthy diet is not followed after exiting it.