Jan-15-2013

Dietary properties of millet porridge:

Surely readers had to try or at least see such a dish as crumbly porridge cooked from small yellow cereals. Millet is an excellent, nutritious and easily digestible product. That is why many are interested in questions - what is the calorie content of millet porridge, and what is the benefit of millet porridge. Such porridge, unfortunately, has recently begun to be forgotten. But in vain! After all, in addition to palatability and useful features, this dish has a fairly low calorie content. Millet porridge deserves the right to be classified as a dietary product.

Let's first remember what the benefits of this dish are before considering its calorie content. Millet porridge contains essential amino acids, which are the raw materials for building new skin and muscle cells. It contains complex carbohydrates that help remove toxins and harmful toxins from the body; useful vegetable fats, without which the absorption of provitamin A (carotene) and vitamin D is impossible. Of the vitamins, it should be noted - A, PP, B6, B5, B1 (aka thiamine), B2, E, beta-carotene, folic acid(vitamin B9). More than 60% of the mass of millet porridge is carbohydrates, 3-4% - fats, 11% - proteins. In addition, millet porridge contains a large amount of fiber and a number of minerals - iron, fluorine, phosphorus, silicon, and so on.

Millet helps cleanse the body of antibiotics, toxins and toxins, binds heavy metal ions. Thanks to this, people living in areas with unfavorable ecology should definitely use this cereal. Millet cereals are useful for those who suffer from atherosclerosis, diabetes, liver and pancreas diseases, nervous and cardiovascular diseases. As you can see, this dish is valued not only for its low calorie content.

Millet porridge is very good for those who are prone to heart disease - millet has a large amount of potassium necessary for normal heart function. Silicon and fluorine, which millet porridge is rich in, give strength to teeth, bone tissue, nails and hair. Copper is essential for muscle elasticity. In addition, millet porridge has a tonic, warming and invigorating effect, so it can be safely recommended as part of the nutrition of children and people recovering from illness.

Now let's touch on the nutritional value of millet porridge. There are 334 kcal per 100 grams of millet - a fairly significant calorie content.

How many calories are in millet porridge?

And here's how much:

The calorie content of millet porridge, per 100 grams, is:

90 kcal.

Proteins, fats and carbohydrates (BJU) in gr. per 100 grams:

Proteins - 3.0

Fats - 0.7

Carbohydrates - 17.0

Naturally, there will be so many calories in porridge if it is cooked in water. And what is the calorie content of millet porridge cooked different ways?

But this one:

Millet porridge calorie table, per 100 grams of product:

And the nutritional value of millet porridge cooked in different ways is as follows:

Table of nutritional value of millet porridge (BJU), per 100 grams of product:

Is it possible to cook such a dish at home? Of course you can! Here is one of the recipes:

Millet milk porridge:

• Millet - 1 cup
• Water - 2 glasses
• Milk - 2 cups
• Butter - 2 tablespoons

The groats are sorted, washed in boiling water until the water after washing is clean. Millet is poured hot water, put on fire, put salt, remove the foam, quickly evaporate all the water so that the millet does not have time to boil. Then hot milk is poured into the pan and the porridge is boiled further - on moderate and then on low heat until it thickens completely. When the porridge is ready, it is seasoned with oil and mixed. Well, they are happy to eat. Moreover, the relatively low calorie content of millet porridge will not spoil your figure.

Millet porridge for weight loss:

Millet for weight loss is actively used by people who are overweight. This cereal is taken as the basis for the development of many diets and is included in programs for proper nutrition. Although everyone has long been accustomed to the fact that diets using expensive and exotic products are considered the most effective, this is not so. It is no secret that many diets have contraindications and can harm a person. A diet on millet porridge is suitable for those who want not only to lose weight, but also to do it without harm to the body. In addition, such a diet is low-cost, since millet is inexpensive.

The use of millet porridge for weight loss is not harmful and gives the body all the necessary elements for full functioning.

Millet has a low calorie content, but at the same time, dishes from it are very satisfying. How to use millet for weight loss? This program is designed for a week, adhering to it, you can lose about 3-4 kg. Of course, this is not very much, but it is worth remembering that rapid weight loss in short time may be harmful to health and overweight will be back quickly.

List of millet diet dishes:

For breakfast, millet porridge is prepared on the water. You can use milk, but the calorie content of such a dish will be higher. You can eat yogurt along with porridge.

For lunch, millet porridge, a plate of cabbage soup without meat and a vegetable salad.

When following a diet, there should be at least four meals. Therefore, for an afternoon snack, you can eat an orange, an apple or any other fruit.

In the evening, again a portion of millet with kefir, fermented baked milk or yogurt.

Such a diet is not very rigid, but rather aimed at getting used to proper nutrition. But it is worth remembering that millet porridge can be eaten no more than three servings per day.

Kashi occupy an honorable place in the national Russian cuisine. They have long been the main daily dish of most people. Supporters healthy eating also give cereals a significant place in the diet. Millet is one of the most popular cereals, because it can be used to make delicious and healthy porridge. It is often cooked for breakfast for the whole family. What is the calorie content of millet porridge cooked in water and milk? The answer to this question will be of interest to many fans diet food who want to lose weight.

Millet porridge

Problem excess weight became relevant for many modern people. Kashi make up the menu of many popular and effective diets. All the most useful cereals are always available. Of these, you can quickly cook porridge using various recipes. You can cook the dish in milk or water, ready the dish can be sweet or savory.

Millet is the most affordable and cheapest cereal. This agricultural product is derived from a grain crop - millet. Millet porridge is prepared quickly and easily, it is most often made for breakfast. Adults and children are happy to absorb it, because it has a pleasant taste.

Millet goes well with many products, so it is customary to cook it with the addition of:

• dried fruits;
• vegetables;
• fresh fruit:
• mushrooms;
• meat.

From millet you can cook not only porridge, other dishes are also obtained from it:

• soups;
• meatballs;
• pies;
• casseroles.

Using various recipes, healthy cereals practically do not bother and replenish the body with the most useful substances.

Millet porridge calories

Millet can be cooked in different ways and the calorie content of the finished dish will depend on this. Some add prunes to it, others boil nuts in water or milk. One cereal in itself has a low energy value - 348 kcal per 100 grams, of them:

• proteins - 11.5 gr;
• fats - 3.3 gr;
• carbohydrates - 69.3 gr.

Let this figure not scare those who want to lose weight, because, like any porridge, it increases in volume several times during the cooking process. For this reason, boiled millet groats in 100 grams have a lower energy value than dry groats. Millet differs from other products in its lipotropic properties, it prevents the accumulation of fatty tissues. During absorption by the body enhances the consumption of stored fats.

Much depends on what products are used to prepare the dish. It is one thing to cook light porridge on water and quite another to make a full dinner or breakfast out of it in the form of a dessert. If we talk about a viscous dish on the water, then it has a low calorie content, only 90 units, of which:

• proteins - 3.0 gr;
• fats - 0.7 gr;
• carbohydrates - 17.0 gr.

If you cook a more crumbly version of the dish, then the number of calories per 100 grams of the finished dish will be 135 kcal. It is worth noting that 78% of this composition will be fast carbohydrates. It is very important that they do not turn into fats. The problem is that few people like bland and tasteless food, so they try to add goodies to it. Not everyone loves sweet millet porridge. It is boiled on water in combination with meat, mushrooms, stew and other high-calorie foods.

Millet porridge with milk calories

Porridge cooked in milk may differ in its calorie content depending on the fat content of milk. This dish is more useful, but has a higher calorie content. There are 135-170 calories per 100 grams of finished millet in milk, but only if no other ingredients were added besides milk. Sugar is usually added to milk porridge, the more sugar, the more calories.

The second ingredient that must be in milk porridge is butter . It can also be added as desired. There are 5 grams of butter in a teaspoon and that will be 37 calories. Ghee or sunflower oil will have a calorie value of 45 calories.

The benefits of the finished product

Those who strive to have a slim and beautiful figure should know that millet porridge is an excellent dietary product. Useful properties are associated with the chemical composition of cereals. It contains a large number of vital trace elements and vitamins:

• vitamins of group B, A, E, PP;
• potassium and iron;
• fluorine and magnesium;
• manganese and silicon;
• copper.

Doctors recommend that people cook millet more often, suffering from heart disease, with anemia. Millet groats are rich in potassium and this element will help cleanse the body of heavy metals, salts and antibiotics.

In dietetics, it is recommended to use millet groats, as it prevents the accumulation of fats in the body and cholesterol deposits. She is very useful in diseases of the liver and blood circulation. The amino acids contained in the product are good building material for muscles and skin cells.

Knowing how many calories are contained in millet porridge cooked in milk and water, as well as about its useful properties ah, you can indulge yourself with various millet dishes. Now it remains only to prepare the dish so that it preserves all the most useful as much as possible. This will positively affect the state of health and help maintain a slender figure.

"Golden groats" - this is how millet was called in ancient times. However, not everyone knows that such a name was formed not only because of the bright yellow color porridge, but also because of its nutritional properties and positive effects on the human body. Let's get acquainted in more detail with the properties, composition and features of the use of millet porridge.

Properties and glycemic index

Millet porridge has a very rich composition, filled with all sorts of useful substances and vitamins. It contains elements such as:

• iron;
• fluorine;
• magnesium;
• silicon;
• manganese.

Thanks to these components, many functions of the body are improved, some of its systems are strengthened. For example, millet porridge is among the dietary recommendations for people suffering from cardiovascular diseases. Eating a dish has a positive effect on human immunity, and also helps to eliminate toxins and various harmful components from the body. The product is able to have a positive effect on the digestion process, bring it back to normal. In addition, millet porridge has a good effect on liver function and lipid metabolism processes, and allows you to keep cholesterol levels under control.

The level of the glycemic index directly depends on the consistency of the porridge. The thicker the boiled millet, the higher this figure. Its maximum value can reach 70, and the indicator of a viscous and crumbly dish is about 50.

Nutritional and energy value

It is generally accepted that millet porridge is not the most satisfying, but it contains quite a lot of calories and has very high rates of BJU. This may turn out to be true if we consider, for example, the option of preparing a dish from childhood - in milk, with the addition of sugar. But millet cooked on water, even with some additives, has a much lower calorie content and has lower nutritional values. It is worth noting that very often the calorie content of dry cereals is fundamentally different from the calorie content of the finished dish.

Let's consider BZHU in more detail.

Use for weight loss

It's no secret that the main source of energy necessary for the functioning nervous system, maintaining physical activity and many other processes in the body are carbohydrates. Millet porridge is just rich in them, so when losing weight, it can become an indispensable ally. However, it is worth considering that boiled millet is recommended to be consumed in the morning for breakfast, so that the generated amount of energy is spent during the day.

You can note the undeniable benefits of eating this dish when losing weight:

• boiled cereals refers to products of quick saturation;
• millet can be added to salads, replacing other cereals with it;
• in combination with pumpkin, porridge can get a sweetish aftertaste, and with the addition of other ingredients, you can even make a delicious diet casserole;
• By adding foods that are a source of protein, you can easily create a complete and balanced diet.

There are not so many disadvantages of eating porridge when losing weight, besides, they are not so significant:

• some may need some time to get used to the taste of porridge boiled in water, without milk and butter;
• before cooking, it is necessary to rinse the cereal several times in clean water;
• the cooking process takes some time.

It is worth noting that this dish will successfully enter the diet only of those who adhere to a stable amount of carbohydrates in the diet. At the same time, porridge is categorically not suitable for those who are engaged in “drying” the body and preparing for competitions.

How delicious to cook?

There are many recipes for making delicious millet porridge in water with the addition of other ingredients. Let's take a closer look at the most popular of them.

Porridge with pumpkin

Ingredients:

• pumpkin - 0.5 kg;
• millet - 1 tbsp;
• water - 3 tbsp;
• oil - 1 tsp

Pumpkin should be washed, peeled and seeds removed, cut into medium-sized cubes. Then it must be immersed in the container chosen for cooking and simmered over low heat until medium softness. Millet must also be washed, poured with boiling water and added to the pumpkin. Cook until the liquid is completely evaporated and the dish is absolutely ready. You can add a little more water if necessary. Before serving, the dish can be supplemented sunflower oil or a small piece of butter.

Porridge for garnish in a slow cooker

Ingredients:

• millet - 2 tbsp;
• water - 4 tbsp;
• butter - 30 g;
• salt - to taste.

Groats should be prepared for cooking, rinsed thoroughly. Then it needs to be put on the bottom of the multicooker bowl, pour water and salt. It is necessary to cook millet in the appropriate mode (names differ on different models of equipment). This can be the “Groats”, “Porridge” mode or the mode corresponding to the name of one of the crops: “Buckwheat”, “Rice”, etc. After cooking, butter is added to the resulting porridge to give the dish a more delicate taste.

For information on how to cook millet porridge in water, see the following video.

Millet groats, polished millet rich in vitamins and minerals such as: vitamin B1 - 28%, vitamin B5 - 17%, vitamin B6 - 26%, vitamin H - 13.2%, vitamin PP - 23%, silicon - 251.3%, magnesium - 20 .8%, phosphorus - 29.1%, iron - 15%, cobalt - 83%, manganese - 46.5%, copper - 37%, molybdenum - 26.4%, zinc - 14%

What is useful Millet groats, polished millet

• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient intake of this vitamin can lead to disruption of the normal condition of the skin.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Silicon is included as a structural component in the composition of glycosaminoglycans and stimulates the synthesis of collagen.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the flow redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disturbances in reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of cardio-vascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Research recent years the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia was revealed.

A complete guide to the most useful products you can see in the application

Millet porridge has a rich vitamin and mineral composition, including vitamins B1, B2, PP, E, calcium, sodium, phosphorus, magnesium, potassium, and iron.

The calorie content of millet porridge in milk with sugar per 100 grams is 238 kcal. In 100 g of the dish there are 6.6 g of protein, 7 g of fat, 38 g of carbohydrates.

To prepare porridge, you need the following ingredients:

• 0.5 kg of millet groats;
• 2 glasses of milk;
• 50 g butter;
• 2 tablespoons of sugar;
• salt to taste.

• washed millet groats are added to boiled milk;
• millet is simmered over low heat, periodically stirred for 20 minutes;
• add salt, sugar to the porridge, insist under the lid for 12 minutes;
• put 50 g of butter in the finished porridge.

Calorie content per 100 grams of millet porridge on water

The calorie content of millet porridge on water per 100 grams is 89 kcal. In 100 g of the dish there are 2.9 g of protein, 0.8 g of fat, 16.8 g of carbohydrates.

Porridge cooked on water is saturated with manganese, iron, magnesium, fluorine, copper, silicon. Due to its fat-burning effect and low calorie content, the product is indicated for weight loss.

Calorie millet porridge with butter per 100 grams

Calorie content per 100 grams of millet porridge with butter depends on the recipe for cooking. The most popular option is millet groats cooked in milk with butter without sugar. This porridge contains 103 kcal, 3.7 g of protein, 5.4 g of fat, 10.2 g of carbohydrates in a 100-gram serving.

• 1 cup of washed millet is poured into 0.2 liters of milk and simmered until cooked;
• salt is added to the porridge to taste, 5 g of butter is put right before serving.

The benefits of millet porridge

Boiled millet porridge has a lot of useful properties. The benefits of boiled millet groats are as follows:

• it provides cleansing of the body from toxins and antibiotics;
• such porridge without added sugar is a dietary product with a low calorie content, so it is recommended to cook the dish when losing weight and extra pounds;
• millet porridge is saturated with B vitamins and potassium, which are useful for the prevention of diseases of the nervous system, heart, blood vessels;

• the dish contains many essential amino acids that ensure the health of the skin and muscles;
• porridge is rich in slow carbohydrates that saturate the body with energy and reduce appetite;
• vegetable fats of porridge are necessary for the health of the eyes, hair, nails;
• V folk recipes beauty boiled millet porridge is used in masks for the face and hands.

Harm of millet porridge

Despite the fact that millet porridge is extremely useful product, in some cases, its use is harmful:

• overeating porridge impairs the absorption of iodine, which, in turn, provokes memory impairment, disorders in the thyroid gland;
• sometimes millet porridge causes intolerance and allergic reactions;
• contraindications to the use of the product are exacerbated diseases of the stomach, low acidity, inflammatory processes in the intestines;
• reduce the amount of porridge consumed daily should be with hypothyroidism.