Benefits, harms and contraindications of green buckwheat for human health
Buckwheat is an important product of Russian cuisine. She appears in a variety of diets. On the shelves you can find buckwheat is not quite the usual greenish color. In the 60s of the last century, all buckwheat was exactly that, but then it was fried. This article will talk about green buckwheat, its benefits and uses.
What is green buckwheat and what does it look like
Green buckwheat is a seed of buckwheat sowed, peeled, not past heat treatment. It looks the same as the brown cereal familiar to us, but has a lighter, almost white color with a greenish tint.
Such a product contains more routine. This substance is found in large quantities in the husk and shell of the grains, and in the croup itself its content is already lower. Rutin has a positive effect on the functioning of the hematopoietic system. It is this component that stains the cereal in green. After heat treatment, this substance disintegrates, and the croup acquires a dark (brown) color.
Green buckwheat has a higher price, as sellers believe that a healthy diet should be more expensive. Its shelf life is up to one year, subject to all storage conditions. Porridge made from such green cereals has a delicate nutty flavor and smells more pleasant.
Important! Under the influence of direct sunlight, the routine in green buckwheat begins to collapse, so it must be stored in a dark and dry place.
Green buckwheat in its composition has many useful substances.
Vitamins (% of daily requirement in 100 g):
|B1 (26.7%)||participates in energy metabolism|
|B2 (11.1%)||necessary for oxidative processes, positively affects vision|
|B6 (20%)||strengthens the immune system, necessary in blood-forming processes|
|B9 (8%)||promotes protein synthesis and normal fetal formation in pregnant women|
|E (44.7%)||is a strong antioxidant, essential for the functioning of the heart and glands of sexual function|
|PP (21%)||takes part in the recovery and oxidation processes, energy exchange, has a positive effect on the skin and nerves|
Did you know? The undoubted leader in growing buckwheat is Russia. In 2016, 1,186 thousand tons of this crop were obtained here, and China, which took an honorable second place, harvested only 404 thousand tons.
Minerals (% of normal in 100 g):
|Potassium (K - 15.2%)||Needed to regulate the water-acid balance, normalizes pressure|
|Silicon (Si - 270%)||Promotes Collagen Production|
|Magnesium (Mg - 50%).||It is necessary for energy metabolism, has a positive effect on cardiovascular activity and pressure.|
|Phosphorus (P - 37%)||Participates in metabolic processes, regulates acid-base balance, is important for the bone system and teeth|
|Iron (Fe - 37.2%)||It is present in many proteins, it is necessary for redox processes|
|Cobalt (Co - 31%)||Included in vitamin B12, improves the metabolism of fatty acids and the metabolism of folic acid|
|Manganese (Mn - 78%)||It is necessary for the formation of bone and connective tissue, is involved in metabolic processes|
|Copper (Cu - 64%)||It is necessary for redox processes, promotes the absorption of proteins and carbohydrates, helps provide the body with oxygen|
|Molybdenum (Mo - 49.1%)||Activates enzymes that normalize metabolic processes|
|Zinc (Zn - 17.1%)||Included in the structure of 300 enzymes, takes part in metabolic processes, has a positive effect on the expression of certain genes, strengthens the immune system|
The chemical composition of green buckwheat is less present: calcium, sulfur, sodium, chlorine, iodine, fluorine, chromium. It contains about 18 types of amino acids that are easily absorbed by the body. The most valuable lysine, which is necessary for the growth and development, restoration of tissue fibers.
Another useful amino acid is methionine, which is involved in lipid metabolism. It has a positive effect on the liver and improves depression.
Calorie content and BJU
The energy value of 100 g of this useful product is 320 kcal. If you make porridge without the addition of fats and butter, then its calorie content is reduced by almost 3 times and is only 100 kcal.
The nutritional value per 100 g of this cereal is as follows:
- proteins - 12.6 g;
- carbohydrates - 62 g;
- fats - 3.3 g;
- dietary fiber - 1.3 g;
- water - 14 g.
The grain of this crop contains slow carbohydrates with a glycemic index of 43. Due to these properties, this product is useful to include in the diet for diabetics and for weight loss. There is even a buckwheat diet to lose weight. Germinated grains will have the lowest glycemic index - only 15.
Benefit for health
- Regularly consumed green buckwheat has such a positive effect on the human body:
- strengthens the body;
- gives strength and energy;
- possesses antioxidant activity;
- promotes weight loss;
- well affects the functioning of the brain and nervous system;
- improves metabolism;
- contributes to the improvement of intestinal microflora, as it contains prebiotics;
- removes waste and harmful substances.
Did you know? Sowing buckwheat came to the Slavs from Byzantium back in the 7th century, for which culture got its name. In European countries it is called “beech grain”, since these seeds are similar to beech grains.
This cereal contains an element such as zinc, which has a positive effect on men's health. This component improves potency, contributes to its preservation in old age. At the same time, buckwheat charges the strong sex with energy, increases endurance.
Besides aboutis a product that contains a lot of easily digestible proteins needed by humans. This makes it desirable in the nutrition of athletes and people experiencing physical activity. It helps to maintain working capacity and recover after training.
Green buckwheat allows you to keep a slim figure, as it is a nutritious product, but does not contain many calories. Its use is well reflected in the appearance, including the condition of nails and hair, skin. It contains rutin, which strengthens blood vessels and prevents the appearance of the vascular network.
This cereal has a good effect on the hormonal system, contributes to the improvement and maintenance of reproductive function. In women who regularly consume buckwheat, their bones remain strong longer after menopause. In addition, it slows down the aging of the body itself.
In green buckwheat there are many substances necessary for the normal growth and development of the child's body. It is especially needed for the development of mental activity, nervous and skeletal systems. This product strengthens the baby's immunity. Buckwheat porridge can be introduced into the diet of a child from a very young age (usually from 7 months).
It is easily absorbed by the children's intestines and positively affects the state of its microflora.
This product does not contain gluten, which means it will not harm the baby if he is intolerant to this component. This cereal is extremely rarely allergic. The product is considered hypoallergenic, therefore it is allowed for diathesis and many other problems.
Green buckwheat groats are desirable for women expecting a baby. During this period, the future mother should reconsider her diet, refuse baking and confectionery products that do not have the necessary trace elements.
Green buckwheat has a rich composition and is well absorbed. It will serve as a source of many substances that are necessary for the formation and development of the fetus.
It has folic acid, vitamins B6 and E, iron, calcium, zinc, the need for which in a pregnant woman increases.
Dishes from it will satisfy your hunger and give you strength without adding extra pounds. Buckwheat will be useful at any stage of pregnancy. It is recommended to consume and after childbirth nursing mothers.
The benefits of green buckwheat for weight loss
Consumption of green buckwheat cleanses the intestines well, activates the function of the digestive tract and helps to accelerate metabolic processes. In addition, this product contributes to the burning of body fat and replenishes energy reserves. That is why it is often included in various diets.
This product makes a healthy and light breakfast that contains few calories. It allows athletes to maintain muscle mass, forming a beautiful physique. Slow carbohydrates of this product for a long time create a feeling of fullness, and perfectly support performance.
How to cook
Green buckwheat is most useful in sprouted form. Its sprouts contain many useful and nutritious substances. Krupa helps replenish energy during physical activity, as well as cope with stressful situations.
Germinated grains can be mixed with kefir, yogurt, unrefined vegetable oil, add honey, herbs, spices to taste, nuts, seeds, dried fruits and fresh fruits. They make a healthy breakfast. It should be noted that any heat treatment reduces the amount of nutrients in buckwheat.
Important! Sprouted grains can not be stored for more than 3 days. A place to store them is better to choose a refrigerator.
Germination of green buckwheat takes place in the following sequence:
- First, the grains are washed.
- Then the cereal is poured with clean water with a temperature of + 21 ... + 25 ° C for 7.5-8 hours, washing a couple of times from mucus.
- After that, the water is drained, and buckwheat grains are dried on a paper or cotton towel.
- Grains are spread on gauze moistened in several layers, which is placed in a plastic container. From above it is covered with a lid to create a greenhouse effect. The container is put in a dark place for a couple of days.
- After 12-24 hours, sprouts appear.
- Every day, the seeds are moistened by spraying from a spray bottle.
Often with sprouts of this cereal prepare salads, smoothies. Healthy buckwheat is made from sprouted buckwheat.
Methods for making green buckwheat can be as follows:
- Rinse the cereals and throw in boiling water. Bring to a boil, constantly removing white foam, and remove from heat. Let it brew for 20–25 minutes and you can consume porridge.
- Steam in a thermos. To do this, grits are placed in a thermos, pouring boiling water or milk. An hour later, the dish is ready.
- Steam or just steam with boiled water, letting it brew longer until the grains absorb all the liquid.
- Pour 1 cup of well-washed cereal with kefir, tightly closing the lid, and put on the shelf of the refrigerator overnight. In the morning, a wholesome breakfast is ready. Such foods increase blood hemoglobin levels well.
How to use
This cereal can not be boiled, but slightly let down or used as an ingredient for the preparation of salads, appetizers and side dishes. Often it is insisted on kefir or water and replaced with 1-2 meals. To burn fat, it is recommended to consume the amount of buckwheat per day per 1 kg of weight 4 g of this product.
Green buckwheat quickly gives a feeling of satiety, saving from overeating. Nutritionists recommend eating 150 g of cereal per day. This is approximately ½ cup. With good physical activity, you can increase the portion to 1 cup. To strengthen the body, it is useful to consume 6-7 tablespoons 3 times a day.
Breakfasts from this product are especially good - they will energize the whole day and make the intestines work more actively.But nutritionists do not recommend a mono-diet from this product. It can cause a deterioration in well-being, lead to constipation. It is best to sit on buckwheat days 1-2 times a month to lose kilograms.
Did you know? Sowing buckwheat comes from North India and Nepal. There it is called "black rice" and grown in culture for about 5 thousand years.
Possible harm and contraindications
Any excessive consumption of the product can bring not only benefits, but also harm. It is necessary to carefully introduce this product to babies, observing the reaction to avoid bloating and other problems with the gastrointestinal tract. There are also some contraindications.
Caution should be taken with this croup for problems with a high level of blood coagulation and persistent constipation. Its consumption is limited with a folate diet and excluded with protein intolerance.
In any case, when dieting with the use of this product, you should consult your doctor.
What buckwheat is more useful
The difference between porridge made from green or brown buckwheat is not significant. Their caloric content, glycemic index and composition are little different from each other. Many people prefer the taste and friability of brown buckwheat, which acquires its dark color after heat treatment. Unfortunately, after this procedure, cereal loses some of its useful qualities.
Important! When buying, be sure to pay attention to the appearance of the cereal: there should be no unpleasant smell and signs of mold. Be sure to check the production date and shelf life if there is packaging.
After the heat treatment process with ordinary brown buckwheat, we no longer receive sprouts. Only green buckwheat seeds can be germinated. For healthy lifestyle, they are most useful and contain more valuable substances. So that Each of these cereals is good in its own way, but green buckwheat can bring maximum benefit.
Green buckwheat contains more valuable substances and is useful for different categories of the population. It is used in diets for weight loss and diabetes, but it is better not to abuse it. It is best to cook cereals with minimal heat treatment, but it is most useful to consume it in germinated form.