Whole grains should be a very important part in our diet, not all however, add them to your daily diet. In part because their properties are not known, and on the other hand, since some can be an ingredient that is achieved in some specific stores. The following article details some healthy cereals that you probably didn't know. Start to add them to your dishes now!
Doctors suggest consuming three servings of whole grains per day (a cup and a half in total) to prevent certain health conditions such as cardiovascular disease, type II diabetes chronic and cancer. A recent study has shown to turn that whole grains instead of refined the reduce the accumulation of fat in the abdomen, blood pressure and cholesterol.
1- Healthy whole grains to add to your diet:
If you ever thought that only oats, rice, and soy are the alternatives to consume grains in your diet and you're a bit boring, try the following options:
Amaranth:
Grows wild and in many places until is considered a weed, but is a great addition to your meals, due to being high in fiber (a portion of Amaranth gives you 21% of the necessary daily), magnesium, calcium and other compound. It is also a powerful source of proteins and helps to prevent cancer, as well as to reduce cholesterol. And the good news is that it resists the genetic modifications carried out in other grains such as soy. Amaranth is originally from America and can be achieved in dietary, is a seed light brown small well.
Millet:
Although it was used in ancient times only to feed the birds, this seed originating in the United States is being more and more popular among the people. Be consumed like rice, baked goods, milk turned into flour for any dough or pasta or vegetables. It is a great source of protein (6 grams per cup), as well as serving to reduce blood sugar levels. He has been revealed also that it increases energy if it is consumed in the morning at breakfast.
Teff:
You can get into some naturist houses and are very small grains but with a great nutritional contribution on all calcium (a portion contributes 12% of the recommended daily) and vitamin C. It is free of gluten, making it ideal for Celiacs. By having high strength starch can prevent colon cancer. It cooks very quickly (between 10 and 20 minutes) and many dishes can be prepared.
Barley:
Used since the stone age and has hundreds of applications. For example, be ground flour to make breads and biscuits, as well as as an ingredient in soups and stews, for milkshakes or smoothies, for vegetable milks, sauces or creams, for making beer and whiskey. It is high in fiber and helps to prevent chronic diseases, as well as also reducing cholesterol.
Bulgur:
It is one of the ingredients for excellence in Arabic food and is a derivative of the wheat (the process includes boiling, drying and grinding grains). It is very versatile in the gastronomy. A cup of bulgur has 8 grams of protein (33% of recommended daily), beating the quinoa, millet, wheat and corn.
Phon:
It is similar to millet but with a lot more nutrients, such as amino acids, that allow to process fat in the liver and help form hair, skin and nails. At the same time, it serves to remove toxins from the body. It is a high source of zinc, magnesium and manganese. Studies have shown that this type of millet prevent hypothyroidism. It is not recommended to consume in quantity in pregnant women.
Sorghum:
It's a grain gluten used between the celiac. It is versatile because it can be used as flour and prepare baked goods, you can cook with oat, to make beer and even popcorn. Its polyphenols and antioxidants are greater than those of blueberries and pomegranates. Sorghum bran extract is a good food to spread on cakes, sauces, soups and creams.
Buckwheat:
It is originating in Russia and it is not a type of wheat although it bears that name, they is a herb. It is more related to the rubiarbo, their seeds turn into flour the pinching and can be eaten as a rice. Helps lower cholesterol levels in the blood, is useful for the treatment of type II diabetes because it reduces blood glucose levels. At the same time, buckwheat is the ingredient main in tortillas and noodles soba, two Russian cuisine.
Seeds of rye:
Rye berries or seeds are used to eating rice, soups. It takes an hour to cook and investigations indicate that they have a fundamental role to eliminate or prevent cancer. Rye fiber is more effective than any other to improve intestinal health.
Try these easy and useful homemade tips.your comments will highly appreciated.