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10 Best Cereals Foods in Your Kitchen

Even the smallest choices you make about what you eat during the day can make great changes in your energy level, your cognitive activities, and even your sleep quality. You don't need to talk about your appearance, your body shape… By choosing foods that are beneficial to your health, increase your energy and reduce your risk of serious illnesses, you support your body's self-healing and renewal mechanism. So everyone who cares about their health needs to pay attention to what foods they consume and stay away from packaged foods devoid of nutritional values. However, doing so is not always as easy as it seems. Many of the foods in our kitchen that seem innocent can actually be harmful.

So what foods should we have in our kitchens and which ones should we avoid? Here are the best and worst foods to consider when consuming for a healthy life:
Top 10 foods for your health
1. Unroasted or slightly roasted nuts

Nuts containing three times the protein and fiber of potato chips, however, do not contain as much sodium as potato chips. Unroasted, unsalted nuts may be a good snack option.
2. Legumes

Legumes are an important source of protein, phytochemicals and fiber. That's why it is in the category of good food that should be found in your kitchen. When consuming legumes, be sure to prefer “low salt” or “reduced sodium anız if you are going to buy canned food.
3. Less salty tuna or salmon

Tome or salmon rich in omega-3, which protects your heart, can be an ideal solution to quickly make yourself a sandwich.

4. Oats

If you need a very quick and balanced solution for breakfast in the morning, oats can be what you are looking for. You can taste it by throwing fresh or a few dried fruits into the oats mixed with a little milk.
5. Whole grain breakfast cereals

Nowadays, when you buy breakfast cereals in the kitchens of many families, you should prefer the whole grain ones. Whole grain cereals containing at least 5 grams of fiber in one serving offer a better solution for breakfast.

6. Pure extra virgin olive oil and canola oil

Heart-friendly unsaturated fatty acids and phytochemicals make olive oil a great material for your meals. In different cooking techniques, you can make a healthy choice by using canola oil.
7. Whole grain pasta

If you have pasta in the kitchen, it takes only 10 minutes to prepare your meal. When you prepare such a practical solution with whole grain pasta, you will at the same time turn it into a healthy solution. One serving of whole grain pasta contains 6 grams of fiber, 7 grams of protein and phytochemicals from whole grains.
8. Kinoa

Quinoa, which you can cook like rice or bulgur, is a rich source of fiber, protein and iron. A quarter cup of dry quinoa is equivalent to about 170 calories. You can easily use quinoa in salads, soups and many other places.

9. Green tea

Green tea is a rich source of phytochemicals. Moreover, you can avoid other sugary drinks by drinking green tea.
10. Dark chocolate with a cocoa content of 60 percent or more

Many of us know the health benefits of cocoa, an antioxidant-rich food. Dark chocolate is one of the foods that should be in your kitchen. Research shows that dark chocolate and cocoa in its content reduce emotional stress, reduce the risk of developing cardiovascular diseases and reduce blood pressure.


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The Contribution of Breakfast to Student Nutrition and Its Impact on Academic Success

Breakfast, which is defined as the first meal of the day, tends to be skipped more than the other meals. However, research indicates that breakfast contributes to daily energy and nutrient needs of children and adolescents, especially during the growth period, and has a positive effect on school success. This study was conducted to determine the university students' habit of making breakfast, the contribution of breakfast to the daily energy and nutrient beats and its effect on the academic achievement of the students.

The research data were obtained by applying a questionnaire to the students of Kayseri Erciyes University 3rd grade students who were selected by simple random sampling method. The energy and nutrient consumption of the students were determined by three-day nutrient consumption and the share of breakfast in daily meals was taken as 1/4, It was made according to the scoring status stated in Erciyes University Regulations and Higher Education Legislation. A total of 369 students (206 male (55.8%) and 163 female (44.2%)) participated in the study.

The mean age of the students was 21.8 ± 1.4 years and the Body Mass Index (BMI) was normal with a mean of 21.8 ± 2.2 kg / m2. 42% of students have regular breakfast every day and 58% do not. Students who have breakfast stay at home with their family (47.1%) and those who do not stay with their friends at home (40.2%). 10.3% of students having breakfast and 16.3% of students who do not have breakfast fail at school.

When the amount of energy and nutrients that the students get from the breakfast meets the suggested situation; while male students take riboflavin and oil close to those recommended for breakfast, they take protein and iron above the recommended level and energy and other nutrients below the recommended level. Girls, on the other hand, take the protein above the recommended, while the oil is close to the recommended, energy and other nutrients are under the recommended.

The results of the research show that university students do not have regular breakfast, the contribution of breakfast to daily energy and nutrient requirements is lower than recommended and breakfast increases academic success. To make students gain the habit of regular breakfast starting from childhood and consuming a breakfast consisting of cereals and milk or fruit juice as a different breakfast option for our country, which will require a shorter time to prepare, will contribute to their adequate and balanced nutrition.
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KIND Breakfast Mix

Nesquik Breakfast Cereal now in bar

Nesquik breakfast cereals with full cereal, vitamins and minerals full of content provide children a healthy and active start to the day.

Nesquik'ten children and mothers loved one more innovation ... Children make a good start to the day and balanced nutrition plays an important role in the Nesquik breakfast cereals, preserving the content and flavor 'Nesquik Full Grain Bar' took place on the shelves.

Nesquik breakfast cereals, full grain, 6 vitamins, minerals, fiber, calcium and iron with the formula, the body's iron, calcium and vitamin D for children helps to meet. 'Nesquik Full Grain Bar', which offers a practical breakfast alternative with Nesquik flavor, is the mothers' biggest helper for fast breakfast needs or for a nutritious snack.

Nesquik full-grain bar with breakfast always next to you!

While the children who are reluctant to eat breakfast love the most important meal of the day, Nesquik breakfast cereals, which offer a nourishing alternative to mothers, and Nesquik Full Grain Bar, which is offered to mothers and children, will now be easily carried by children in their lunchbox.

The 'Nesquik Whole Grain Bar', with its nourishing content, allows children to have a pleasant start to the day or feel good about their snacks.


44Axx
KIND Breakfast Mix

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Protect your heart health with whole grains

Wheat, oats, rice and their products are an important part of daily eating habits. Whole grain products; Reduces the risk of cardiovascular diseases, cancer types, diabetes and high blood pressure.

Cereals are important sources of dietary fiber, B vitamins (thiamine, riboflavin, niacin and folate) and iron, magnesium and selenium minerals.

Dietary fiber from whole grain products forms the basis of a healthy diet.

Dietary fiber; lowers blood cholesterol levels and reduces the risk of cardiovascular diseases. Fiber is important for regular bowel functions. Prevents constipation and intestinal diseases.
Group B vitamins such as thiamine, riboflavin, niacin and folate play a key role in metabolism. These vitamins in the body carbohydrates, proteins and fats are involved in the formation of energy. B vitamins are also essential for the healthy nervous system.
Folate (folic acid) is involved in the production of red blood cells. Adequate folic acid intake in the first trimester of pregnancy is extremely important for the health of the newborn.
Iron is responsible for transporting oxygen in the blood. In iron deficiency, anemia occurs. For this reason, iron contained in the foods in this group is important.
Whole grain grains are good sources of magnesium and selenium minerals. Magnesium; it is used in the production of energy in muscles and in the construction of bones. Selenium protects cells from oxidation and is essential for a healthy immune system.

Examples of whole grain products ; whole wheat flour, bulgur and splitting, whole wheat bread, rye, whole cereal breakfast cereals, brown rice, popcorn, whole wheat pasta. Examples of refined cereal products are ; white flour and pastries made from such flour, white bread, white rice, cereals made from refined cereals. Newly added kinoa and chia seeds are also good sources of whole grains.

Top 10 whole grain sources

Amarante
Barley
Wheat
Bulgur
Egypt
White millet
Oat
Kinoe
Rice
Rye


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Whole grains

What is whole grain?

Cereals consist of three parts:

Fiber-rich outer shell (bran): Fibers, vitamin B, minerals, protein and naturally occurring health-beneficial vegetable substances contain.

Middle starchy endosperm: The middle layer - the largest part - is the plant's main energy store. Contains carbohydrates, proteins, small amounts of vitamin B.

Very rich interior (seed / germ): Although the smallest part of the grain seed contains many useful substances: important oils, minerals, B vitamins, such as vitamin E. Russe forms a very small portion of the grain, 1 tonne of cereal, 1 kilogram of rusheym.

Whole grains include all three useful parts of the grain.

What is refined grain?

When the grain is processed, that is to be refined, bran and seed parts go away. Only the energetic endosperm remains. This means loss of many useful substances. Refined foods are usually white. They are softer. White bread and rice consumed in the market are the most commonly consumed refined grains. Children who are fed with refined grains are fed, but not enough.

This is not the only problem with refined grains. These grains have high glycemic index. In other words, they cause the blood sugar to rise and fall very quickly. If there is a genetic predisposition, this will prepare the ground for future insulin resistance and diabetes.

Refined grains are very poor in fiber. This affects the digestive system of small gourmets very negatively and may lead to constipation .

Why are whole grains more useful?

Children who eat whole grains do not get empty calories; Food that gives energy to the child, which feeds his stomach but does not contain vitamins and minerals to support his mental and physical development is called empty calories. Whole grains are very rich nutrition sources. They contain many nutrients necessary for your child's development.

Moreover, they are rich in fiber and have a positive effect on the digestive system. They don't lead to constipation.
Glycemic indexes are low; they do not cause sudden increases or decreases in blood sugar. They prevent diseases such as diabetes and insulin resistance, which is very common today.

What's the difference between whole bread and whole wheat?

Whole bread can be made from wheat, rye, oats or any other cereal. Flour, which is used in whole bread, includes all 3 parts of the grain called bran, seed (germ) and endospermia. No elements of the grain were separated. It is dark and heavy. It is very rich and nutritious in terms of vitamin minarel.

White refined breads are made with flour produced only from the endosperm of wheat. It gives energy but its nutritional value is low. Bran breads are generally produced by adding some wheat bran to white flour. They are richer in fiber than white bread, but not as nutritious as whole bread.

Is whole rice the same thing as whole rice?

We see that the word wholemeal is sometimes more common, since the word full is not widely used among people. Although there is a difference between whole wheat and whole bread, this is not the case with rice. There is often no difference between wholemeal rice sold in the market and whole rice. Nevertheless, take care to read the back of the package when buying, try to understand whether the rice has gone through any process.

Is semolina, bulgur, oatmeal whole grain?

Semolina is not whole grain. But it is extremely nutritious. Semolina is the raw material of pasta, made from durum wheat. Durum wheat is different from wheat used in bread making. Especially protein value is higher.

Oatmeal is also not whole grain. It is obtained by separating the bran and endosperm part of oats like white rice. And it has lost very important nutrients. Unlike oatmeal, oat bran is sometimes sold. If you use these two together, there is at least less food loss.

Bulgur belongs to whole grain class. It is made of wheat but does not lose its nutrients due to the way it is made. Therefore, bulgur pilaf is a very good alternative to white rice.

Does whole grains anemia?

It is not right to say that whole grains are anemia. But it is true that they make iron absorption difficult. Iron is a very hardly absorbed mineral. Although we consume foods rich in iron, the digestive system can only absorb a portion of that iron.

Not only whole grains, but also dairy products make iron absorption difficult. Iron deficiency is very common in children. Therefore, it is necessary to pay attention to methods that facilitate the absorption of iron, especially in the nutrition of children.

Since refined grains (white rice, white bread) do not have much nutritional value, giving up whole grains is not an option. Instead of giving whole rice or bread with iron-rich foods (such as meatballs), it is a much better option to give a spoon of legumes or vegetables. Or tangerines with black raisins (vitamin C facilitates iron absorption) can be very useful for iron.

You can choose to give whole grains with vegetables. Soaking full rice the night before makes it easy to cook. It is also claimed to reduce iron absorption.

Can my baby digest whole grains?

You can feed your baby with whole grains from the first day of transition to solid food. In whole grains, since the fiber-rich bran part of the grain is not separated, it contains plenty of fiber unlike refined grains. Fiber affects the digestive system very positively. The main reason for the constipation problem of small gourmets is generally the poor diet of fiber.

Is baby food / custard made from whole grains flour?

Baby food can be made from whole grains flour. It should even be done. Because the foods you make with these flours are not refined, they carry all the nutritious elements of the grain and are much more useful. But there are some things you need to pay attention to. There is no need to cook ready-made cereals in the market. Because these have already been processed. But you need to cook oatmeal or rice flour in your home custard.

What do I have to do if my child does not want to eat full bread and rice?

You will not experience this problem if you have fed your baby with whole grains from the first day of passing into solid food. It is a prejudice in which whole bread or rice is tasteless. If our taste is used to refined (white) bread and rice, whole grains may not appeal to us in the first place. This is the case for our child. Contrary to popular belief, you may not like it when you always give 2-year-old white rice to a child who is always fed with bulgur or whole rice. Until that day, a child fed with white pasta and rice may not look very hot on full (dark) pasta.

Therefore, if he started working with white grains, it would make more sense to realize this change without going through a 2-year-old stubbornness and food selection period. If your child is 2 years or older, there is no doubt that you will have more difficulty.

You can try the following ways in the migration process:

• Children do what they see from you. It is unrealistic to expect him to eat full rice while you eat white bread / rice. First of all, you should design your own menu accordingly.
• You don't need to turn all grains into whole grains at once. You can start with bread and continue with the rice as you get used to it. Or vice versa.
• Bulgur pilaf is cooked in every house. If you are more familiar with bulgur rice, you can slowly remove the white rice from the diet and replace it with bulgur. In time, you add the full rice.
• Seasonal tomatoes can solve all your troubles. Children generally love rice / pasta with tomatoes. A nice sauce will reduce rejections due to the color of pasta and rice.
• You can make something that you like by driving on the whole grain bread. Or you can store different colors and textures in a little way by putting cheese on top and baking.
• You can tell your child who doesn't want to eat in a suitable language and simply why the whole rice or pasta looks different and why it is more useful. You can do this by showing him a wheat you have found, finding photos from the internet, taking him to a mill or a place selling cereals, drawing pictures together. In this way, you will sign a research project together and make it a part of this selection.
• Bring together children who eat full bread / pasta / rice at meals.
• The only thing you should not do is persist and force. If he's resisting, maybe you can try again in a month. But during this time you should continue to consume whole grains.

Where do I find whole rice, wheat, rye and oat flour?

No more trouble finding whole wheat and rye flour. These products are sold in almost all major markets.

Rice flour sold in the market is made of white rice. However, whole rice flour started to be sold in organic and big markets. The rice itself is present in all markets. If you cannot find the whole rice flour, you can take the whole rice and wash it and dry it (it may take a few days to dry) and make it into the flour in the blender. The brass is very hard, your blender's motor needs to be strong. You can also protect the engine by not pulling too much brass at once. You can also use the coffee grinder for this job.

Full oat flour began to be sold in organic and big markets. It is quite difficult to find a full oat grain. You can find the whole oat grain from natural products. It is possible to process flour into the same process as rice. In fact, oat grain can be ground more easily than rice. Market Oatmeal an is a refined grain like white rice.

Are grain foods on the market made from whole grains?

Mostly no. It is not made from whole grains, but is also pre-processed. Therefore, you can give it to your child by mixing it with water or milk without cooking. Shelf life of whole grains is very short. Because there are some very useful oils that are not in their refined counterparts. These oils also cause quick deterioration. This situation is a problem for commercial enterprises do not prefer to use whole grain.

Does whole grains deteriorate quickly, how should I store and cook?

When consuming whole grains, the most important thing to pay attention to is the risk of deterioration and fungus. Shelf life of whole grains is very short, they break down very quickly and get fungal. Because there are some very useful oils that are not in their refined counterparts. These oils also cause quick deterioration.

Full grains need to be stored in cool and dry places. Especially in summer when the weather is very hot, insecticide can become inevitable if you do not keep it in the refrigerator.

Full grains need to be stored in grain. So the oat grains deteriorate much later than the flour. For this reason, if you do not have full confidence in the place you buy it in the form of grain in certain amounts at home may be good to grind.

It is impossible to tell from the appearance that whole grain is spoiled. Taste it before giving it to your child, it has a bitter / sour taste. A custard made from fresh whole grain never tastes like this.

If you do not trust the storage conditions of your place of purchase, the best solution is to pick up these products immediately after harvest time and store them in suitable conditions at home.

If you are going to use full rice, you should wash it very well first. Rice is a grain that grows in slime. For this reason, you should wash it very, very well before using it.


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How to make cereal energy sticks

How to make grain energy sticks

Cereal sticks , known a few years ago, were incredibly energetic, especially to be stylish among athletes, when they needed extra energy from time to time. Soon after, they began to sell themselves as a useful natural option to enjoy the different benefits of cereals, and since then it is not possible to find them easily in the market (in many stores and sports facilities), but can easily do at home .

An example is about the wonderful ones oatmeal sticks with whom we talked on the previous occasion. An excellent option to take advantage of different advantages is oats , as well as the rest of the components used for its preparation (in this case raisins, apricot apricots, sesame and honey stand out).

The truth is that you can do it yourself with a delicious variety of cereals, nuts and seeds. The perfect choice for breakfast or snacks as an extra energy supplement when doing sports or hiking in the countryside or as a snack. It is very simple to prepare. Let us tell you what materials you need and what steps are needed to make them at home.
Discover how to make your own cereal sticks

Materials you need

230 g. oat flakes
50 g. chopped nuts
50 g. chopped almonds (raw)
3 tablespoons of sesame seeds
3 tablespoons flax seeds
6 cookies (Maria type)
3 tablespoons grated coconut
100 g. butter
100 g. honey
100 g. Brown sugar
A pinch of salt

Steps to prepare energy grain sticks

First, heat the oven to 200 ºC. While the oven is warming, mix the chopped butter with brown sugar and honey and place in a large pan over low heat. After the sugar has melted, remove from the stove and add oats, almonds and chopped nuts, chopped cookies, flax and sesame seeds, grated coconut and a pinch of salt.

Cover a baking tray or baking tray with vegetable paper and put the dough in. Cook at 200 ºC for 20 to 30 minutes until you notice that the dough is slightly browned.

Then let it cool down a bit. When the dough is cold, cut into sticks.

What are the benefits of cereal sticks?

These delicious cornflakes bring you many benefits:

High content of essential nutrients : for the different natural ingredients they contain, these cereal bars provide interesting amounts of vitamins, minerals, complex carbohydrates, fiber and also antioxidants. It is a nourishing way to provide the necessary nutrients to our bodies.
They are very energetic : bars made with honey, nuts and corn flakes are not only delicious, they also provide moderate energy, so they are ideal for starting breakfast in the morning or when you need extra support. Energy
Very rich in fiber : due to its content in oat, flax and sesame seeds, these sticks are very rich in dietary fiber; this helps in a very positive way to regulate intestinal passage in case of constipation.


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Different Ways to Consume Cereals

Different Ways to Consume Granola
Prepared using cereals, dried fruits and various seeds, granola has been easily adaptable by entering our daily nutrition habits with its being nutritious and healthy. Basically oatmeal, nuts, vegetable oil and natural sweeteners are blended and made in the oven granola is consumed with milk or yogurt. In addition to the high nutritional value it contains, the benefit is increased when consumed with calcium-rich dairy products.

What does granola contain and how is it made?
While making the ideal granola, oatmeal is generally preferred as cereal product, but it is possible to come across varieties such as barley, rye and kinoa in the new generation granola trials. Dried fruits such as hazelnut, walnut and almond are added to granola mixtures which are added to a vegetable oil such as hazelnut oil, coconut oil in order to achieve consistency and retention before baking. Thus, an effective way to get natural and healthy fats to the body is created while increasing flavor. Natural sweeteners such as cinnamon, vanilla seeds, honey or agave syrup are added to give the sweetness and the granola is enriched by adding dried fruits after the baking step. Fruits such as figs, apricots, bananas, grapes or blueberries give the true flavor of granolas.

In fact, the content of granolas should not be limited. It is possible to increase the flavor and nutritional values ​​by adding different products after forming the basis. Granols can also be diversified using products such as chia seeds, flax seeds, bee pollen, dark chocolate, pumpkin or sunflower seeds. It is possible to consume this healthy snack which is suitable not only for breakfast meals but also for any time of the day in different ways. So if you say what they are, let's take a closer look.

1. Fruit and yogurt parfait

To give a different presentation and flavor to the classic duo consisting of yogurt and granolas, we recommend granola in layers, strained yoghurt with cinnamon and fresh fruit and parfait. Especially forest fruits will be very suitable. You can even eat these parfume in the evenings for dessert. If you want to add some more sweetness, it might be a good idea to add peanut butter in between.

2. Smoothie bowls

With its colorful presentation and easy preparation, making smoothie bowls can be a savior especially in the morning hours. The most important part of the bowls is to decorate them with matching and satisfying materials. That's why we can't imagine a smoothie bowl without granola. We even recommend Unibble's Banana Granola.

3. Granola bar

If you don't want to eat granolas with spoons, you can make tiny bars and consume them. It'il be a great snack. Using peanut butter or mashed dates, you can put the granols together and shape them.

4. Porridge

Porridge is a nice choice for breakfast. Sprinkle granola on it to get a little crispy taste while eating, it will enhance both its taste and presentation.

5. Smoothie

Have you ever tried to add granola to a healthy beverage smoothie obtained by passing fruits or vegetables through the blender? Add a tablespoon full of granola for a glass of smoothie and turn your drink into an energetic meal.

6. Chia pudding

As with the smoothie bowls, chia puddings become even more delicious when a hearty product is added. For example, you can turn a chia pudding with Unibble's Blueberry Banana Granola into a healthy meal full of energy and fiber.

7. Muesli

When you put oatmeal in milk the night before, you can get a delicious muesli for the next morning. Before eating the muesli, you can decorate it with fresh fruits and granola. You can even get an idea by looking at our almond pulp muesli recipe!

8. Muffin or cake

One of the best things about Granola is that it suits cakes very well. You can increase the fibrous texture by sprinkling a healthy muffine granola with whole wheat flour. In the same way you can easily add on the cakes. It is especially compatible with banana and walnut cakes.


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How do the recent breakfast cereals foods threaten our health?

Breakfast Cereals

For children and adults, whether it is a nourishing choice has led to many controversies. When the food labels of these cereals are read, the words '' whole grain '' are encountered, but the facts are not at all. Studies show that breakfast cereals are highly processed and contain only a small amount of whole grains. In addition, minerals and vitamins in breakfast cereals are not natural and are added artificially during processing.

Research on breakfast cereals designed to strengthen the immune system of children; it has been shown that children consuming these cereals are as sick as children who do not consume any cereals. In addition, a report prepared by EWG *; one serving of breakfast cereal contains more sugar than three chocolate chip cookies.

So contrary to popular belief; breakfast cereals are loaded with sugar, not nutritious. High sugar intake; obesity, type 2 diabetes, cardiovascular disorders, and so on.

pancakes

It is a popular choice for weekend home and restaurant breakfasts. Pancakes containing eggs, milk, flour, sugar and butter are usually cooked with unhealthy cooking to obtain their own texture. In addition, the addition of jams, honey, chocolate and other ingredients on it makes the crepe into a high energy source with high sugar content.

Some studies; often shows that pancake consumption at breakfast increases inflammation * that triggers insulin resistance and increases the risk of obesity.

Muffins and Croissants

These products are often consumed in ready-made, packaged foods. It is also frequently found in the breakfast menus of restaurants, cafes etc. It contains substances that are too refined to be a healthy choice. Sugar amounts are very high. Chocolate-sugar particles and cream added to their ingredients also increase the amount of calories.

Scientific research on the subject; this shows that there is a continuous increase in the portion sizes consumed and that this increase plays an important role in the prevalence of obesity .

Bars of Granola

It is in the breakfast category. A variety of cereals, nuts and homemade ones can be considered a healthy snack. However, the fact that these bars are becoming more popular at breakfast tables alone becomes a major problem. It should be noted that although they are considered safe for most breakfast snacks, they cannot fully meet the nutritional requirements of a morning meal.

Research shows that fiber and protein content of ready-made granola bars is low. Another result reached from these researches; The combination of sugar contained in blood sugar levels and insulin levels negatively affect.

Trenches, Pastries and Bagels

When rushed to catch up with school and work, breakfast is often preferred to skip the meal. In their productions, fats that are harmful to heart health are generally used. It is also a danger to the health of the digestive and circulatory systems. In addition, the consumption of these bakery products, especially at breakfast, leads to the intake of fat which cannot be easily given, and thus to weight gain.

Trays and pastries, as well as preferred bagels, regardless of portion control , can cause many harm to the body over time.

Made works; The main reason for the high energy amount of bagels, sesame, which is an oily nutrient contains abundant amounts.

toasts

Since white bread and unhealthy fats are often used in its construction, this is not the right choice for breakfast or other meals. Research has shown that toast increases blood sugar very quickly. Rapidly rising blood sugar causes more hunger and therefore weight gain. In addition, the addition of processed foods such as sausage, salami to the toast is one of the important mistakes made in this regard.

Is it not possible to make toast healthy? Of course it is possible. It can be made healthy by using whole grain bread instead of white bread and with the right ingredients such as cheese, cheddar, tomato.

Prepared Fruit Juices

Consuming ready-to-eat juices at any other meal, especially breakfast, is one of the worst things done to the human body. Research on prepared fruit juices shows that these products increase blood sugar rapidly. In addition, as a result of changes in insulin levels, one feels tired and hungry. Fruit juices cause an increase in the risk of metabolic syndrome * because it affects blood sugar negatively.

Almost all fruit juices on the market contain high fructose corn syrup . Even those containing the phrase "100% fruit juice" have abundant sugar. Therefore, if fruit is preferred for breakfast, either the fruit itself must be eaten or squeezed to consume it immediately. Prepared fruit juices should be avoided.

Breakfast is a basic meal for the balance of hunger and satiety hormones. If the above-mentioned food consumption becomes a habit; it becomes inevitable to feel hungry, restless and tired all day long.

Although a quick breakfast seems to make life easier, it causes great damage to all systems, especially digestion and circulation. End-of-life breakfast foods that do not contain complex carbohydrates , are poor in fiber and protein and have high calories; it increases the risks of future diseases.

Of course there will be getaways in the meantime. The important thing is that awareness about the foods consumed can increase day by day.


38Axx
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How to make a light and cereals breakfast

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Breakfast has always been the most important meal of the day: it is a form of charge after fasting at night. Facing energy with the right calories the rest of the day. It is important to put one on the table balanced breakfast and following a few easy directions is healthy and appetizing at the same time. So let's see how to make a light and delicious breakfast.

Necessary
lukewarm water, coffee, barley coffee or tea, skimmed or semi-skimmed milk or low-fat yogurt, whole grains, rusks or dried biscuits and whole wheat, jam and honey.
Add seasonal fruits to your diet
If you don't prefer cereal, I recommend eating 2/3 teaspoons of jam or 3-4 biscuits with honey or whole or dried biscuits. Never forget to add a seasonal fruit for breakfast, either completely or in small pieces, and add them to a glass of milk and cornflakes or a juice or fresh juice. Another good idea for a light but healthy breakfast is that it contains lactobacillus, which strengthens the intestines, and also a beverage based on live lactic ferments such as natural defense. Also in this case, you can easily find this product in the supermarket in the form of practical disposable bottles with different flavors. If you follow these tips, the breakfast will be absolutely delicious and light; The important thing is never to skip this very important meal.

Prefer whole grains with milk or yogurt
In addition to coffee, you should drink a cup of skimmed or semi-skimmed milk, hot or cold or alternatively a good cappuccino or latte macchiato. You can add a teaspoon of honey (also a natural sweetener) into the milk and add a handful of corn flakes. Supermarkets offer a wide range of brands and delicacies, but it is good to opt for whole grains for a really light breakfast. For those who don't like milk, you can easily replace it with low-fat yogurt, white or fruit, with the addition of always crisp cereals containing honey or chocolate. In this way, we provide the body with the right calories to start carburizing.

Drink a glass of warm water
There are many kinds of breakfast, from English to American, to the continent. Actually, we prefer Italian breakfast. How to make a good breakfast is very simple: first put the coffee, in fact there is nothing better than the smell of fresh coffee to awaken still sleeping neurons. For those who prefer, you can start with barley coffee or tea in the morning. A word of advice: before starting breakfast, drink a large glass of warm water, this way also helps the "awakening" of the intestine!

Tips
Never forget:

Even if you have very little time, never stop preparing a good breakfast to start the day
Some links you may find useful:
How to discover your ideal breakfast
5 healthy ideas for breakfast



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Rice Krispies Kellogg's Treats, Chocolate with M and M Minis, 5.64 Ounce

Kellogg's? Rice Krispies Treats? 24/1.3 oz. Bars

Be sure to include cereals on your table

Cereal products such as wheat, barley, oats and rice continue to form the basis of our nutrition culture, even if they are sometimes accused and sometimes justified. Stating that cereal products should not be missing from the tables, Dean of Faculty of Health Sciences, Lokman Hekim University. Dr. Nevin Şanlıer points out that consumption is the most important. In this issue, where we examine many aspects of cereal products, we wondered about questions about nutrition. Dr. Sanli replied.

What are the most consumed grains in our country? In what ways are they mainly consumed?

Wheat has been the most consumed grain in our culture since the past. We consume wheat as bread, which is our most basic nutrient. Other than this, bulgur, pasta, noodles, ravioli consumes a lot of foods such as. The most important source of our energy is carbohydrates. When we think about the nutrition pyramid, there's cereals at the bottom. Therefore, we get most of the energy from cereals and wheat. In addition to cereal products such as rice, pasta and bulgur, barley has recently come to the fore. There are also breads made from rye. According to a recent doctoral study, we found that beta-glucan was barley rather than oats. There are some activities related to this in our country. So what causes high beta glucan? It provides both the regulation of blood sugar and the decrease of blood lipids that we do not want. Lately, it has been treated as if everyone is celiac. Ey Do not eat bread, do not eat bread ”is said. We do not agree with this warning. We say “eat bread çünkü because it is our most important food source. We also consume a lot of pastries. But in bread and pastry, we recommend those made from whole grain, whole wheat flour.

Can you give us information about the amount of cereal we should take in our daily diet?

Turkey Nutrition Guidebook (TUBE), than we have as standard recommendations for men and women in different portions. For an adult individual, we recommend consuming 6 to 11 servings of cereals. This can be consumed as bread, rice, pasta can be consumed as. What do we mean by a portion? A middle slice is about 50 grams of bread, 60 grams of rice made of dry rice, 50 grams of pasta made of dry pasta. If the individual is swollen, we can increase this to 11 portions if he / she keeps a little more physical activity, or if he / she has more physical activity or is in developmental age. But let's not consume it as bread. We can recommend cereals as rice and pasta.

USE MAYA FOR DOUGH

What are the nutrients we take from cereals other than carbohydrates?

Carbohydrate is the most important main source of cereals, but these include vegetable protein. It is also rich in vitamins and minerals. It is rich in group B vitamins such as thiamine and liacin. But if we consume whole wheat flour, it reduces the use of iron in the body a little more because it contains bran. Therefore, to increase the usefulness of the value of wheat in bread, pastry or buns of yeast dough we say. Because, when fermentation is done, phytates break down and the use of iron is increased 2-3 times. For example, zinc deficiency was first seen in Egypt and it was revealed that the Egyptians never used leavened bread. Therefore, we say that we use fermented flour.

Dean of Faculty of Health Sciences, Lokman Hekim University Dr. Contact Nevin directly

YES TO WHOLE WHEAT, NO WHITE AND WHOLESALE BREAD

They do not recommend wholemeal bread especially for children because it prevents iron absorption; what is your opinion on this issue?

It is very small. For example, it is known that after 6 months, additional foods are started. We say that we should use whole wheat flour but not use bran. Because wholemeal breads prevent the absorption of all vitamins and especially minerals. Because whole wheat bread only has bran, that is pulp. But whole wheat flour has all the nutrients. Macro and micronutrients are all there.

Turkey and we are what we do is compare the consumption of cereals in the world?

We are a society that loves cereal products since history. When you go to Italy, pasta consumption is very much, when you look at the USA, meat consumption is more. But we are good at grain consumption. However, there has been speculation in recent times that in do not eat bread ve and this is not true. We need to do a lot of tests before we can call an individual a celiac.

What do you think about the intensive consumption of white bread in our country?

Let's not consume white bread. Let's consume breads made of whole wheat flour. I don't use white bread in my house. Because the more whitened a product, the more purified it is. Whole wheat flour is a little more yellowish. But as the bran leaves white, the starch part appears. We use whole wheat flour in cakes, pastries, bread, donuts. We can use white flour to bake cakes, but I use whole wheat flour in the cake at home.

CHOOSE BULGUR IN RICE

Rice or bulgur?

Bulgur, of course. Rice goes through a lot of processing. The last one is polished and comes to our table. The starch rate is very high. But when we look at bulgur production, wheat is cleaned, washed and boiled. While boiling, all B group vitamins and nutrients in wheat pass into water. Then he gets the water. Then, after being dried well, it breaks up in the mill and becomes bulgur. So in the first beginning of bulgur is made like rice. Recently, there is a political bulghur. If you say ez Siyez bulgur diğer or bul other bulgur?? The amount of protein in the bulgur is about 16 percent higher. But other bulgur is also around 12 percent, so not too low.

50-60 percent of our daily diet should come from carbohydrates.

WASH VERY WELL BEFORE USING

What should we pay attention to when buying grain products?

I recommend purchasing a packaged product with TSE certificate. It is necessary to buy the products of known companies that are not sold outside. Some citizens use food such as bulgur and rice without washing, but this is wrong. Since it may be contaminated with pesticides, it must be washed and used very well. By the way, very good washing process should be done in dry legumes.

In recent years, consumption of rapidly increasing oatmeal and so on. what do you think about breakfast cereals?

If the individual is not having breakfast and has a habit of consuming these products, I can recommend them to enrich and consume them. A few nuts, dried or fresh fruit can be added. I'm not against breakfast cereals too, it is available. Kahvaltı My time is limited, I can not keep up with work, school, kahvaltı breakfast is not said, I think that content can be enriched with a little more enriched with milk and without adding sugar. For example, if you add walnuts, you increase the protein content, you increase the rate of very important fatty acids. By adding milk, you can provide calcium support. It can also be consumed with yogurt and kefir.

KILLING DOSE

What do you think about the consumption of cereal products?

2-3 percent in the world and 0.6 percent in our country have celiac. If individuals are not a celiac who has been analyzed and diagnosed by the physician, they should consume bread. I even say to my obese patients that if you don't eat bread, you won't lose weight. If you do not consume cereal protein and saturated fat in the diet will increase. “250 grams of oil in 10 eggs to break and eat,” there are those who say. This becomes a major problem for cardiovascular diseases in the future. Because our kidneys from our beats are affected negatively, our liver and vessels are affected negatively. Consuming too much protein means too much urine to throw out the residual products of the protein. Because proteins leave a lot of waste in our body. When you think that the excretion product is excreted by the kidneys and the conversion of toxin substances in the liver, you harm both the liver and the kidneys. Therefore, we need to consume balanced. We need to favor adequate and balanced nutrition.

We have four food groups. The first one is the milk group and it contains milk, yogurt, cheese, kefir, buttermilk. The second group was meat; white and red meats, eggs, walnut-almonds such as oil seeds, dried legumes. The third group is cereals and the fourth is fruit and vegetable.


Let's try to consume the main meals from these four food groups. Let's consume cereals. 50-60 percent of our daily diet should come from carbohydrates. 15-20 percent protein, 25-30 to get fat. Some people say that you do not consume fat and that you diet. There's no such thing as a lean diet. Milk, yogurt, fat and meat. We need to get oil. At least if we use sunflower oil in our meals, let's use olive oil in our salads. Because lettuce, cucumber and pepper used in salad foods such as vitamin A rich sources. Vitamin A is a fat-soluble vitamin. So let's take it with fat so that we increase its usage in the body. Of course, without boca, a portion of a teaspoon of oil, let's add. Let's feed enough and balance. Because our body needs it all. Ye Eat this, don't eat this ”does not mean. Moreover, no nutrients alone are miracles, and no nutrients alone are toxic. The toxic is the lethal dose: the amount you eat. Yes, we have cereals in our diet, but the excess taken into the oil will turn into enough and balanced consumption should be careful.

CHILDREN'S Bread

What should be considered about the use of cereals in child nutrition?

In child nutrition, we call breast milk for the first 6 months. Breast milk is a miracle vaccine. So why don't we give the cereals in six months? There's an enzyme called amylase that digests carbohydrates. This enzyme can reach the adult level in children only after 4 months. For this reason, carbohydrate-containing foods are not digested earlier. For this reason, we say that after 6 months, we will gradually start to eat additional foods. Of course, we will also benefit from bread when we start to supplement foods. Some mothers give their babies biscuits in milk. I definitely don't recommend the biscuit. Because it's processed and the top of the biscuit is red. There is an amino acid called lysine in cereals, especially in wheat. This amino acid makes the biscuit and bread toast. Therefore, if we are going to give a slice of bread in baby nutrition, if possible, let's give it through the bread, not the shell. Because the rate of lysine decreases because it fries the shell. Lysine is a very important amino acid. That's why I'm in favor of using the inside of the child's nutrition instead of the shell or places close to the shell.

Turkey When we look at the nutritional guide, cereals 240 grams for men, 150 grams is recommended for women. It can be consumed as bread, rice, pasta or soup. Cereals are also important for children because we receive a significant portion of our energy from them.


36Axx
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Bob's Red Mill Peanut Butter Jelly & Oats Bob's Better Bar (Case of 12)

Full grain consumption is very important

Emphasizing that the content of breakfast is as important as breakfast. Dr. Baysal, breakfast cereals, the most important meal of the day for breakfast contains full grain, vitamins and minerals because of a healthy alternative, he said.

NESQUIK®, a product of Nestle's long-standing experience in child nutrition, was shared with dietitians about the content and benefits of breakfast cereals.

Nestle Whole Grain Cereals are organizing informative dietician meetings for dieticians. Dietitian World cooperation and Prof. Dr. The importance of breakfast in daily nutrition and the effects of whole grain consumption on nutrition and health were discussed in the Istanbul leg of the dietician meetings with the participation of Ayşe Baysal.

Nestle, Nutrition, Health and Well-being Manager Dyt. Ece Nevra Durukan, Nestle breakfast cereal produced in whole grains family NESQUIK breakfast cereal full grain, vitamins and minerals, as well as the content of sodium, sugar, nutritionists informed about the suitability of balanced and adequate nutrition.

Nestle Director of Nutrition, Health and Wellness Dyt. ECE Nevra Durukan of children in Turkey in a survey conducted by the Ministry of Health 1/3 that of skip breakfast, he said said. Durukan noted that 71 percent of the society consumes most of the daily energy needs from bread, but does not consume whole grain bread. “Breakfast cereals help meet the iron, calcium and vitamin D needs of our body and are a good source of whole grains. Compared to many other breakfast alternatives, cereals usually contain less calories, fat and sugar, and encouraging milk consumption in children is a great advantage in terms of nutrition. ”

Durukan, Nestle Whole Grain Cereals to further improve the nutritional profile of the breakfast cereal NESQUIK vitamin D was added to the content, said: “Moreover, the children's fainting NESQUIK taste was not compromised. We believe that breakfast cereal consumption will help children love breakfast and increase their milk consumption..

Nestle participated in the mas Diet Workshop ”organized in cooperation with the Whole World Breakfast Cereals and Dietitian World. Dr. Ayse Baysal, in her speech mentioned the benefits of whole grain nutrition and health. Professor Baysal, as much as breakfast to emphasize that the content of the breakfast is very important, breakfast cereals the most important meal of the day is a healthy option for breakfast, he added. Al Breakfast cereals contain low fat, are rich in complex carbohydrates and are a good source of fiber and whole grains. Enriched with vitamins and minerals, it can be preferred for healthy eating because it has less sugar and less salt (sodium) content than other breakfast options. When milk or yogurt, walnut and fruit pieces are added into breakfast cereals, it creates a full breakfast. It is also a good option to ensure that children who skip breakfast with the concern of catching up to school consume the recommended amount (3 servings a day) of whole grains, because it is a delicious and easily prepared product. ”

Why Breakfast is Important!

• It has a positive effect on mental performance.
• Provides the nutrients needed by the body after night's sleep.
• Improves nutritional quality
• Helps maintain body weight.
• Supports the development of proper eating habits and ensures quality time with family.


34Axx
Bob's Red Mill Peanut Butter Jelly & Oats Bob's Better Bar (Case of 12)

Kellogg's Nutri-Grain Soft Baked Breakfast Bars, Strawberry, 1.3 oz (Pack of 8)

Quick and healthy breakfast

Breakfast is a sine qua non of healthy eating. However, in modern life can not devote much time to breakfast. Breakfast cereals at this point are saving alternatives. Instead of skipping breakfast meals, especially cereals with full grain content can be a right and practical choice. The whole cereal breakfast cereals are rich in vitamins, minerals and fiber, with low fat content and provide both nutritious and delicious and practical options. Nestle has been a pioneer in the breakfast cereal category since 1998. The market size, which was 800 tons in 1998, has reached 15 thousand tons today. We talked about Nestle Turkey Country Director Ayça Cereal products in this category with Erkol.

Contact özlem directly

Why choose whole grain, oat flakes for breakfast?

Almost everyone knows that breakfast is the most important meal of the day. Many studies show that breakfast plays a role in fulfilling our falling energy, protection from obesity, development of immunity and becoming less ill. Of course, the content of the breakfast is very important. After a 12-hour fasting, choosing both nutritious and delicious options gives us a good start to the day.
For a good start to the day, breakfast cereals, the number one content of whole grains, are rich in vitamins, minerals and fiber, and provide a nutritious as well as tasty and practical option. The high fiber content from whole grains will help to provide satiety, helping us to get a fresh start to the day.
Whole grains, including oats, are the grains in which the cereal grain, bran, germ, in other words the core and starch parts are together, and no part is separated. Nutrition experts say that whole grains have many positive effects in terms of health. Regulating the digestive system, lowering cholesterol, preventing diabetes and providing weight control are the most prominent of these positive effects.

Why is the consumption of fiber products important?

Fiber-rich nutrition contributes to the regulation of cholesterol and blood sugar as well as providing weight control and regulation of the digestive system. Experts recommend taking 25 grams of fiber in a daily diet. The richest sources of fiber include whole grains, vegetables, fruits and legumes.
Nestle, the company with the largest R & D network in the food industry, invests $ 1.7 billion each year and works with 5,000 scientists to make our products healthier and more delicious. With this innovative approach, the first full-grain breakfast cereal was introduced to the sector by Nestle Breakfast Cereals. Today, the number one content of whole grain Nestle breakfast cereals, with high fiber content to support the fiber needs during the day.

Can you tell us about Nestle's other cereals?

Nestle has been a pioneer in the breakfast cereal category since 1998. During this time, the habit of consuming breakfast cereals gradually increased. The market size, which was 800 tons in 1998, has reached 15 thousand tons today. We are pleased to play the role of market leader here.
Since the year 2011 in our factory in Turkey is performing the production of cereals, here we are exporting to 13 countries. Turkey, we are operating in this country and a very important country for 107 years, Nestle. As in all of our markets, we strive to add nutrition, health and good life to the lives of individuals and families with our quality and delicious products in the Turkish market.

Nestle breakfast cereals offer both nutritious and delicious and practical products to appeal to people of all ages. We develop and diversify our product family in line with the needs and demands of consumers. We always aim to go beyond the expectations by bringing together the most healthy, quality and delicious products with our consumers.
Nesfit Granola, a rich fiber source combining whole grains and oats among the newest members of the Nestle breakfast cereals family, is an attractive choice for both breakfast and snacks with its 90 calorie content. Nestle was Lifita.

In addition, one of our prominent products is a delicious and nutritious breakfast alternative for women who take care of their nutrition with low fat, high fiber, 5 Vitamins (B2, B3, B6, Folic acid, B5 vit) and 2 minerals (calcium and iron). Nesfit products.
Nesquik products, which make mornings enjoyable for children who do not want to have breakfast in school mornings, are the biggest helpers of mothers with 6 vitamins (B1, B2, B3, B5, B6, Folic acid), calcium, iron and high fiber content.
Nestle Cheerios, which is a product with a high content of vitamins, minerals and fibers, is appealing to those who love the flavor of honey with its 73 percent full grain content. Mushy lovers prefer Tropical Muesli with whole grain and high fiber content. One portion of tropical muesli (40 g) meets 14 percent of daily fiber requirements. For all family members, Corn Flakes products offer a practical breakfast option with 5 different vitamins (vitamins B2, B3, B5, B6, Folic acid-vitamin B9), iron and calcium.

Which foods do you recommend to use cereals to improve their health benefits?

Yes, although breakfast is the gold meal of the day, according to the data of the Ministry of Health, 1 out of 10 people in our country skips breakfast. We believe that a nutritious breakfast is very important for a good start to the day. It is possible to prepare a balanced breakfast plate with full cereals, dairy foods, fruits or vegetables and protein foods in the breakfast plate. It is very easy to prepare a balanced dish containing these recommended 4 food groups by adding dry or fresh fruits and oily seeds such as nuts and walnuts to the whole cereal breakfast cereals prepared with milk or yoghurt.
In the meantime, I would like to emphasize this. We emphasize the importance of breakfast at every opportunity, but we believe that it is necessary to make physical activity a part of our lives and to think positively as well as a balanced diet for a happy and healthy life. That is why we call on women to beslen eat well, act well and think beautifully ”. We see our products as complementary to healthy and good life.

Granola is a slightly different product than other cereals. Can you tell us about Granola?

Nesfit Granola offers a different consumption experience where foods such as oat grains, pumpkin seeds, crane nuts and honey come together. Nesfit Granola has 2 products that we offer with ”oat and honey” mix and “oat, zucchini flower and cranberry” mix options. The number one content of both products is whole grain and oats. Both Nesfit Granola products are rich in natural fiber from oats. At the same time, Nesfit Granola products provide a nutritious and practical breakfast alternative with 1 portion serving 16% of the daily calcium requirement.

Can you tell us about your new product Lifita?

Nestle Lifita is a unique product on the market. Developed for those who want to benefit from the goodness of oats and do not like the taste. We define Nestle Lifita as a delicious oat love. This product consists of oat flakes offering the goodness of oat and honey cereal rings giving the flavor.
Thanks to natural fiber from oats, one portion of Nestle Lifita (40 g) meets 14 percent of daily fiber requirements. It also contributes to the intake of vitamins and minerals with B vitamins, calcium and iron content. When one day starts with Lifita, 41 percent of the daily iron requirement and 27 percent of the calcium requirement in the dietary recommendations can be met.


33Axx
Kellogg's Nutri-Grain Soft Baked Breakfast Bars, Strawberry, 1.3 oz (Pack of 8)

Bob's Red Mill Peanut Butter Banana & Oats Bob's Better Bar

Maintain your weight with breakfast

When you wake up, snacking, even if you are full, activates the body by activating metabolism.

Breakfast is the most important meal of the day. Especially for children and those who want to lose weight should be the first condition to start the day. However, when we eat late at night and wake up in the morning, breakfast is skipped with the feeling of regret for having eaten a little too much. If lunch is also passed, the afternoon and night eating cycle begins to repeat. In other words, the reason you eat at night is that you are skipping coffee. Most of the time, mothers make the same mistake. At night he gives the child milk or honey to eat. This can trigger reflux in childhood.

Excuses do not stop

Many studies show the importance of starting the day with breakfast. It is possible to reduce your body mass index and lose weight by making healthy choices at this meal. Skipping breakfast has stronger effects on women than men. Timelessness, late waking up, lack of appetite, fatigue, not feeling hungry, the general excuses of individuals who do not make coffee. But remember, these are excuses. The fix is ​​in your hands, you can immediately decide for change now.

Meal skipping does not weaken

According to research, those who skip or skip breakfast tend to choose unhealthy food at noon and eat more during the day. Some of the individuals who do not eat breakfast are considered to be advantageous because they get more calories. However, in other meals, this gap is much covered. Eating or skipping affects the appetite metabolism in the body and increases and decreases during the day to determine the value of blood sugar. The best way to start your day in a great way is to maintain a balanced blood sugar level and get fewer calories. It is also important to maintain protein, fat and carbohydrate balance at breakfast. In this way, when a breakfast consisting of suitable foods is consumed, there is a constant energy production in our bodies. Moreover, breakfast is important for the order of bowel movements and the need for pulp.

Breakfast calories: Cheese, bread, olives, classic breakfast of eggs, yogurt or oats for those who prefer to get less calories and weight loss provides.

Turn to whole grains: According to a study of breakfast cereals and refined bread and whole grain bread, a breakfast with whole grains is advantageous to keep you full longer. Individuals who consume whole grain products feel less hungry during the eight hours following breakfast than the other group. Whole wheat, rye and bran can be selected as bread.

Eat eggs: Eggs are the best quality protein after breast milk. It also has a long holding effect. According to a study on individuals trying to lose weight and ages ranging from 25-60, those who consume two eggs for breakfast, 65 percent more than those who consume donuts lost more energy during the day, he said.

Stay away from the most sugary options: breakfast waffles, cakes , cookies, chocolate and sugar added breakfast cereal eaters, blood sugar will live in 1-2 hours will be hungry again and will experience low energy.

Different options

Not everyone has to get out of bed and some individuals can skip breakfast because they can't eat anything early. Even if you're not hungry when you wake up, I suggest you have breakfast within two hours so that your body receives the command that the day starts and your metabolism starts. You can try the following options:

* Whole grain, sugar free breakfast cereals, milk,

* Peanut butter with grissin,

* Oats with yogurt,

* Fruit and walnut,

* One egg and two white cheese omelettes,

* Kefirle light whole wheat crackers,

* Crepe honey made from whole wheat flour.


32Axx
Bob's Red Mill Peanut Butter Banana & Oats Bob's Better Bar

Jesse's WakeUP Nutrition Energy Bars: Gluten Free Snack Bars 310mg of Natural Caffeine to Boost Energy, Mental Clarity and Alertness - 100 Calorie Vegan Dark Chocolate and Rice Crisp Power Bar: 6 Pack

To keep you in shape - Dietary

Suggestions to help you keep fit
Nutrition and diet experts, full-grain-rich diet, lower Body Mass Index and fat deposits in the body is much easier to say that it is remarkable.

Full-grain cereals, rich in vitamins and minerals, are one of the most important and practical helpers of women who want to get fit. Nutrition and diet expert Berrin Yigit, whole-grain breads and whole-grain coffee cereals, such as cereals, not only breakfast, can be consumed in snacks, he points out.

It is never too late to get a healthy and fit look in these days when summer comes. Moreover, it is worth every effort to know that you can get into shape by getting rid of stubborn weight.

The rapid increase in the number of overweight and obese people over the past two decades has worried national and international health organizations and many health professionals. Experts aiming to make more efforts to prevent rapid weight gain and maintain healthy weight also draw attention to the benefits of a whole-grain-rich diet.

It is stated that the most important meal in terms of weight control in the diet is breakfast. The American Academy of Nutrition and Dietetics recommends that breakfast is made within the first 2-3 hours of waking up for healthy living.

To run metabolism regularly and to contribute to weakening; it is recommended to have at least 3 types of whole-grain breakfast cereal or bread, low-fat dairy products, fresh vegetables and fruits, and lean protein. Thus, a healthy breakfast with low calorie and high nutritional value is obtained by planning a fit breakfast by providing less saturated fat and salt, dietary fiber, calcium, potassium and proteins.

Whole grain cereal at a meal helps to stay weak

Berrin Yiğit, nutritionist and diet expert, emphasizing the importance of whole-grain foods in weight management and form preservation, said that foods such as whole-grain breads, integral pastas, whole-grain cereals can be consumed in main and intermediate meals. Yigit, conscious portion control, such foods provide support in weight loss, he said.

According to the data obtained from 120 thousand women and men, 15 of the most valuable researches conducted to date are those who consume at least 3 servings of whole grains a day and remain lower than those who do not consume.

Some research in the UK shows that using whole-grain cereals for effective weight loss in a short period of time helps to increase success, not just for breakfast but for a meal (main or intermediate).

The fact that whole cereal breakfast cereals are successful in weight management stems from the fact that the fat content and calorie of 1 portion of 6 tablespoons are low and the dietary fiber content is high. The effect of whole grains on saturation and low glycemic index are also effective in helping to control weight.


31Axx
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What is Muesli, What are the Benefits, When to Eat?

What is Muesli?

A breakfast rich in fiber and protein, based on muesli, raw oatmeal and various other breakfast ingredients. Muesli , which is a dry cereal obtained from oats, nuts, fruit and wheat flakes, has become an indispensable part of breakfast especially when it can be consumed with various combinations. Consider cereals, fresh or dried fruits, seeds and nuts that are included in the muesli. Filled with various vitamins, iron and magnesium, this mixture can be mixed with milk (soy, almond or cow's milk), yogurt or juice and left overnight in the refrigerator.
What are the benefits of muslin?

Muesli is often mixed with granola, but muesli is a more natural option with less sugar, which makes it a healthier option. What are the benefits of muslin? Is it possible to lose weight with muesli ? The various benefits of muesli are described as follows:
1.Musli is healthier than other breakfast cereals

It is more delicious to eat cereals and cereals that contain sugar for breakfast and may therefore be attractive. However, all these foods do not replace muslin because of both sugar content and different contents. Muesli contains less sugar and less calories than pastries and sandwiches you eat for breakfast. In addition, when you consume muesli, you can be sure that you do not consume anything processed.
2.Musified High Fiber and Full Grain Content

The benefits of muesli are quite contradictory. Although it is difficult to measure how much fiber is in the muesli, whole grain and fiber content are known to be quite good. Both nutrients are extremely beneficial for the digestive system. Regulates fiber and whole grain digestive system.

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3.Musli Makes You Stay Longer Tough

Fiber and whole grains not only help to keep your appetite under control, but also makes you feel full. It is not possible to get hungry soon after consuming muesli. This will limit your unnecessary calorie intake. In addition, raw oats contain a high amount of resistant starch , so it takes a long time to digest the muesli. Therefore, muesli is extremely satisfying. Due to the breakdown of resistant starch in your stomach, digestive acids that suppress your appetite are released and your metabolism is accelerated, so you burn more calories in less time.
4.Musli is Useful for Heart Health

Muesli contains oat fiber called beta-glucan. According to studies, beta-glucan can reduce cholesterol levels by up to 10 percent. When you eat muesli regularly, it is possible to greatly improve your heart health. You can also add lemon juice to your mix if you want to provide maximum benefit. Adding vitamin C can help lower your cholesterol and increase your heart health.
5.Musli Eat More Nutrients

In fact, you can marinate muslin overnight, such as steak, because good nutrients need time for absorption. Thus, any antinutrient that inhibits digestive enzymes or mineral absorption can be neutralized. You can have a similar effect on these antinutrients when cooking. Pre-soaking your food makes digestion even easier.
6.Musli is more than satisfactory

It is possible to diet with muesli because beta-glucan in its content can do more than lower your cholesterol. ( 1 ) By adding beta-glucan to the cakes, pastas and noodles you make at home, you can improve the properties of the products that you cook such as thickening ability, texture and appearance. Studies have found that in addition to contributing to the properties and nutritional value of a product, beta-glucan can improve the flavor of some products.
7.Musli Can Provide More Protein

The nutrients in the muesli contain protein and omega 3 fatty acids, while other foods such as fruit can provide potassium, fiber, vitamin E, vitamin C, vitamin B12 and more. Adding almond milk, soy milk or yogurt to your oats is another way to get more protein. Basically, you can get almost all the nutrients you need for a good start to the day with your fruit mix.
8.Muscous Unhealthy Foods

By consuming muesli for breakfast you will have taken a very good step for your health. Because you can stay away from breakfast-filled candy that can cause you to make your belly. In addition, you will stay full for a long time after breakfast and avoid unnecessary calorie consumption.

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When to Eat Muesli?

Muesli is a very popular food to consume for breakfast and is thought by many to be the key to an excellent breakfast. It consists of a mixture of foods such as oats, corn flakes, dried fruits, nuts, fresh fruits, milk and wheat flakes . Although muesli is consumed at breakfast, of course there is no specific rule. You can consume muslin at any time, add the ingredients you want or remove the ones you don't want.

One of the reasons that makes musli an excellent nutrient is its high protein and fiber content. It is also rich in carbohydrates and maintains your energy level and keeps you satiated for a long time.
Muesli Food for Breakfast

Since breakfast is the first meal of the day, you should focus on eating in an adequate and balanced way. Your breakfast should be rich in carbohydrate and fiber content to help your metabolism work. In addition, it should meet your needs in terms of proteins and minerals that are required for body repair. Fresh fruit such as strawberries, blueberries, bananas and cereals such as oats and wheat flakes can be added to your muslin. In addition, dried fruits such as raisins and dried apricots, as well as some nuts such as almonds and walnuts can be thrown. Dried and fresh fruits give your muslin a natural taste. To reduce excess calories, you can use low-fat or skimmed milk instead of full-fat milk.
Muesli Dinner at Lunch

If you are on a weight loss diet and are trying to eat less, you should make the most of the food you eat. This is why muesli can be your favorite dish. As for breakfast, lunch should include all basic food groups. This is the time when the sun is at its peak and most powerful, and so you tend to feel numb at noon. For the rest of the day, you need to consume the right foods to keep your energy level high. It is recommended that you do not eat junk food or spicy food at lunch as it may adversely affect the rest of your day. Consuming oat muesli at lunch keeps you active and energetic for a long time. ( 2 ) It also provides the nutrients you need, such as protein, fiber, carbohydrate and omega 3 fatty acids. Muesli is also known as a diabetes-friendly food. It helps to control cholesterol levels and reduces the risk of heart disease and hypertension.

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Muesli Dinner at Dinner

You should take care not to eat dinner too late. You may need to pay extra attention to what you consume at dinner, especially if you are concerned about weight gain. Muesli varieties can be an excellent choice for dinner because it is easy to digest and is a light meal containing all the necessary nutrients. You can also easily change the content of your musli after a tiring day to suit your needs. Especially apples and pears, such as fruits that are easy to digest, you can add muslin.


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Frequent 5 breakfast mistakes!

Dietician and Life Coach Gizem Şeber lists the 5 common mistakes about this meal, noting that the wrong breakfast is fat.

NOT BREAKING BREAKFAST FOR THE FIRST 1.5 HOURS AFTER WAKE UP: Making breakfast long after waking up causes our metabolism to work slowly until that time. Increased levels of gastric acid can sometimes make us feel more restless. Apart from all of this, the risk of consuming unnecessary food increases if the breakfast is made too late. Late breakfast during the day is one of the more hungry reasons.

MAKING BREAKFAST WITHOUT PROTEIN: Indispensable for rebuilding and repairing the body, protein has the effect of accelerating metabolism and keeping the body full. Protein is essential for breakfast to quickly adapt to our day-to-day metabolism. Therefore it is not a healthy breakfast to consume low carbohydrates such as bagels or pastry as breakfast or just to eat fruit.

MAKING BREAKFAST WITHOUT FIBER: Consuming any sugary corn flakes for breakfast will make you hungry in a shorter time than a breakfast cereal prepared with whole wheat or muslin. The consumption of fibrous foods for breakfast is a guarantee that we will stay full for longer. Therefore, whole-grain bread for breakfast, whole-grain cereal, oatmeal, raw vegetables, such as sources of fiber should be preferred.

BREAKFAST BREAKFAST: Breakfast is not a snack but one of the main meals of the day. That's not a breakfast of slices of apple or cheese alone. The calories you need for breakfast are almost ¼ of the calories you need daily.

MAKING BREAKFAST WITH ZERO OIL: Oils are one of the nutrients that should be present in our daily diet. A fat-free breakfast will be both unsavory and unsatisfactory. One of the foods containing healthy fats such as cheese, avocado and olive oil should be included in the breakfast. Uncontrolled consumption of fats such as butter is extremely risky for heart health.

SCIENTIFIC BREAKFAST FACTS

The relationship between breakfast and slimming: There are a few scientific studies that will undermine this prevailing scientific view. Comparing those who do breakfast and those who do not, it was observed that those who do not make breakfast and who take the daily calories should be weakened at the same rate. However, breakfast is a subject far beyond weakening. Because breakfast determines the quality of the cognitive performance we will perform during the day. In other words, breakfast is the way to feel good, adapt to the day and easily handle mental tasks.

Fiber breakfast reduces calorie intake by about 30% in the next meal: In a scientific study, when two different groups of oatmeal-milk and milk-sugar corn flakes were consumed in the same calorie, it was found that those consuming oatmeal consumed 30% less calories in the other meal. Therefore, a rich fiber-rich breakfast has a significant impact on the appetite during the day.

CREATE YOUR PERFECT BREAKFAST

• Half of the plate should consist of high fiber carbohydrates: You can choose a whole grain bread, oatmeal, orange fruit, depending on your taste, for breakfast. 50 grams of high quality carbohydrates should be consumed in the morning. This amount corresponds to an average of 2 slices of whole grain bread, 5-6 tablespoons of oatmeal or two small portions of fruit.

• A piece of protein must be included: one of the protein sources such as cheese, eggs, yogurt, milk, tofu, smoked meat should be included for breakfast. If at least ¼ of your breakfast meal does not consist of protein, you will be hungry more quickly and consume more nutrients during the day.

• Do not forget to add fat: 5 grams of fat to be included in the breakfast meal is necessary to extend the toughness and prepare a delicious breakfast. Food such as olives, olive oil, walnuts, avocado can be preferred for breakfast. For breakfast, an average of 5-8 olives, 2-3 pieces of walnuts, a few slices of avocado or 1 teaspoon of olive oil is enough.

• Breakfast calories should not be less than 250 calories: eating too little at breakfast will mean not feeling energetic throughout the day. Therefore, consuming various nutrients is as important as consuming enough nutrients.


5 ENERGY BREAKFAST RECOMMENDATIONS FOR ALL THOSE WHO SAY THE SAME THINGS

BREAKFAST SPLIT ME: Yes, you didn't read it wrong! It is possible to create a healthy breakfast by changing the recipe of Banana Split, which we are used to eating as dessert. Peel a large banana and place it in the middle of the plate. Beat a tablespoon of strained yogurt with a cup of home yogurt and pour over the banana. Sprinkle a handful of walnuts and almonds through the blender into large pieces. Finally, a teaspoon of honey over the entire mixture of delicious and healthy breakfast will be waiting for you.

EGG SANDWICH: Cook two eggs in a pan without breaking the yolk. Fry two slices of whole wheat bread. Washed and chopped spinach leaves and curd cheese, add a teaspoon of olive oil and cook for a short time. After pouring the spinach mixture on the breads, place the eggs.

OAT PASTE READY FROM NIGHT: Add 3-4 tablespoons oatmeal into a bowl and add some almond milk. Then add 2 tablespoons of yogurt and grated apple. After sprinkling a little cinnamon, let stand in the refrigerator overnight. In the morning you are ready to have your cold breakfast refreshed and made to feel fresh!

FALSE BREAK: Put 3-4 heaping tablespoons oats in bowl and add a little water. You can keep the oats swelling from night to morning or you can do this without using a microwave oven. Add the whipped yogurt over the oats and the red pepper fried in olive oil.


PISTON SMOOTHIE: Pass a frozen banana, a cup of milk, a cup of tea yogurt, two teaspoons of peanut butter, a teaspoon of honey and a few pieces of ice through the blender. Delicious smoothie awaits you!


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Is it possible to eat porridge every day? Cornflakes - better or harm to the body

With milk. But are breakfast cereals really useful compared to the producers? In this article, we discuss breakfast cereals and their effects on human health in detail.
What is dry breakfast?

These products are made from recycled grains. It is usually eaten with milk, yogurt, fruit or nuts.

These cereals are often enriched with vitamins and minerals. This means that additional nutrients are added to make the food more useful.
How is breakfast cereal produced?

As a rule, it includes the following stages:

Processing: The grains are processed as flour and subjected to high temperatures.

Mixing: The resulting prefabricated sugar is mixed with components such as chocolate and water.

Extrusion: Most cereals are produced by a high temperature process using a machine to form flakes.

Drying: removal of liquid under the influence of temperature.

Forming: The product consists of various shapes - balls, stars, shapes or rectangles.

Breakfast cereals can also be airy - flake-shaped or various geometric shapes. Cookies can also be coated with chocolate or icing before drying.

A dry breakfast is most often made from refined cereals in a process called extrusion. This technology is a high degree of product processing in which many materials are added. Most of these dishes result in too much sugar and fast carbohydrates.
Potential damage

The addition of sugar is the only but very important disadvantage in the production of dry cereal snacks. If you regularly consume large quantities of such products, this can lead to overweight and other health problems. The real challenge arises from the fact that many people try to follow the principles of healthy eating, to remove sugar from the diet, but still try to obtain it from processed foods.

According to nutritionists, breakfast cereals are among the most commonly consumed processed foods with high added sugar content.

In most of these chips, sugar is listed as a second or third ingredient, ie it may not be recognized by careless reading of the label.
What does it mean?

Starting the day with a high-sugar breakfast will result in elevated blood levels and increased insulin production.

After a few hours, the blood glucose level will drop dramatically, and the body will begin to demand other foods with an equally high carbohydrate content, thereby creating an overheating cycle.

Excessive sugar intake can also increase the risk of developing type 2 diabetes, cardiovascular diseases and cancer.
What is the consequence?

Most cereals are high in sugar and made from refined cereals. Excessive consumption of this product can have harmful effects and increase the risk of a number of diseases.

As a rule, it is indicated on the front of the box as a useful product enriched with vitamins. Packaging usually contains misleading inscriptions such as “low fat” and “whole grain”.

However, if you look at the complete list of ingredients, you can be sure that most of the product is made of refined grain and sugar. Other useful ingredients will be available, but the percentage of them is usually very small. This means that the benefits of long-promoted breakfast cereals are highly controversial.

Over-processed foods are produced with additional sugar. A small amount of the composition does not adversely affect the detrimental effects of other components.

Impact on children

The biggest problem is that these food manufacturers make promotions for children. Companies use bright colors, cartoon characters and various colored figurines to attract the attention of small consumers.

Not surprisingly, this leads children to associate breakfast cereals with fun and entertainment. A classic example is the Nesquik breakfast cereal. Every kid knows a funny bunny from an ad with chocolate sequins.

It also affects taste preferences. Research shows that children prefer products with pictures of popular cartoon characters on packaging.

In addition to attracting children's attention, these products are often misleading about their health benefits. For example, Nestle cereals are offered as a special children's breakfast rich in vitamins and microelements and twice as healthy as milk. The ingredients claimed are actually present, but the sugar and chocolate content significantly reduces benefits.

Does that mean that a dry breakfast can't be eaten?

In fact, these snacks are not entirely harmful. Sometimes they can be used without fear. If you want to eat breakfast cereals daily, you must follow certain rules.

Ideally, you should choose crushed whole grain cereal with less than 5 grams of sugar per serving. Read the contents of the labels to find out which substances are present in the product and in what quantities.

Second, fiber content is important. Breakfast cereals with at least 3 grams of fiber per serving are really useful. Eating a sufficient amount of this substance has many health benefits.

Third, pay attention to the size of the service. A dry breakfast is usually fresh and delicious, and that's why you can consume too many calories at a time. Measure how much you eat and make sure you use information about the size of the package.
Final decision

Read the list of ingredients very carefully. Ignore the list of healthy discussions in front of the box. Check out the full list of ingredients. The first two or three components are most important because the product consists essentially of them.

However, food producers sometimes use tricks to hide the amount of sugar present in a snack. If it is listed several times under different names, it may not be in the first three paragraphs.

You can make your breakfast more convenient by adding some protein to it. This will help to quickly achieve a feeling of fullness and reduce appetite. A tablespoon is a good choice for serving with nuts, seeds or natural yogurt flakes. You can also add some fresh fruit or juicy fruit pieces.

Cereal is a convenient and inexpensive breakfast option for children and adults. Some people see chips as a useful meal, others are confident that this is not a valuable product, but rather harmful to the health of the body.
Corn flakes composition, calorie and glycemic index

To determine whether scales are beneficial or harmful, consider the composition and estimate the caloric content of the product in pure form (without sugar) and with sugar.

The composition of cereal contains macro and micro elements: cobalt, sodium, potassium, zinc, magnesium, copper. The fiber also contains vitamins in the A, B1, B2, E, H, PP and starch groups. Some manufacturers enrich ready-made cornflakes with synthetic vitamins with negligible useful properties.

Chemical composition of cereal and nutritional values ​​per 100 g of product:

Starch and dextrins 70.4
Mono- and disaccharides (sugar) 2nd

The product (or assimilation rate of carbohydrates that increase blood sugar) is 81. In sweet flakes, GI indicators reach 85, so diabetics can't eat them.

The calorie content of cornflakes increases due to the addition of sugar and synthetic ingredients to its compositions that increase shelf life and taste. One hundred grams of cereal contains 8.5 teaspoons of sugar.

To reduce the glycemic index of corn breakfast, eat cereals with yogurt without filler or kefir.

Product advantages

The cereal composition contains health-beneficial substances and energizes it. This product is the most beneficial for brain activity and gastrointestinal system.

Benefits of the cereal for the digestive system:

and fibers stimulate digestive processes and intestinal function. The use of scales, enterocolitis, constipation, is an excellent prevention.
Pectins have an antitumor effect on the gastrointestinal tract.
Cereal is a good snack for those with anorexia. They give an appetite, give quick satiety, and this is quickly replaced by a feeling of hunger.
Cereal is not a dietary product, but it is suitable for those on a strict diet.

Benefits of brain activity:

Tryptophan - a substance that stimulates the synthesis of a hormone that is responsible for good mood and positive emotions.
Glutamic acid improves memory, accelerates mental activity, metabolic processes.
Starch strengthens nerve cells, increases intelligence, strengthens the nervous system, improves short-term memory.

Loss of corn flakes (sweet and not sweet)

Despite many important micro and macro health elements and vitamins, the continuous use of cornflakes is not so useful. Cereal damage and cons of this product:

Increased blood sugar due to the high glycemic index of the product. There are too many carbohydrates in sugar-free flakes and a sugary product.
The content of artificial fillers, trans fats, negatively affects the way breakfast cereals are misused.
Synthetic substances included in the product are poorly absorbed and may cause digestive problems.
Sugar-free grains, due to their high fiber content, cause a violation of gastric secretion in people suffering from gastritis.
The heat treatment of cornmeal made from granules leads to the formation of acrylamide which can cause cancer.
Flavor and additives can cause allergies.

Who's better not to eat cereal?

rotten;
allergy;
grade 1 diabetes;
oncological diseases;
gastritis.

The nuances of eating cereals

The basic rule of eating crispy is not to use the basics, but to use them as a component of the diet. In other words, it is possible and even necessary to use them, but not a small amount every day.

Another rule - do not dry the contents of the package to avoid swelling or pain in the epigastrium.

The best way to use a dry product is to combine it with, for example, dairy products, for example yogurt. If you bought a packet of sugar-free corn flakes, add honey instead of sugar to the breakfast list. Natural flakes with honey and milk are more useful than glazed glass.
During pregnancy

A pregnant woman should eat right, and get maximum nutrients and vitamins, folic acid, calcium and iodine from food. These substances are necessary for the development and growth of the child. They are found in small amounts of cornflakes, but should not be abused in pregnancy due to their high calorie content and synthetic additives containing their composition during production. In order not to gain excess weight, it is recommended to remove this dry breakfast from the diet from the 36th week.

Breast-feeding

Pediatricians recommend that the product's high sugar content and the presence of preservatives that may cause digestive problems in infants, refuse to use the continuous use of cereal during breastfeeding due to diathesis. A small amount of sugar-free natural flakes.
Weight loss

Corn starch is the main component that plays a key role in losing weight in a corn diet. It is beneficial for the structure of nerve fibers of muscles and removes toxins and harmful substances from the body. However, the use of cornflakes for weight loss threatens to eat excessive food due to fasting feelings after breakfast.

However, if there are flakes containing salty fermented dairy products and fresh fruits, the risk of adverse effects due to caloric intake and over-eating can be minimized. A seven-day solid diet on cereal (don't eat more than 3-6 tablespoons of natural dry product per day) helps to lose more than 8 kilograms.

If you have diabetes or have problems with the functioning of the digestive system, this diet is contraindicated.

Pre-workout athletes can have breakfast one hour before the session starts. If you prefer intermittent high intensity training, you can safely eat half a portion of the cereal with yogurt after half an hour of training.
How to choose a stamp?

Therefore, not all stamps are equally useful. Moreover, even the composition of this product varies from manufacturer to manufacturer.

Follow a few simple rules to choose the best cereal:

Breakfast selection, please read the composition of the package carefully. Ideally, there should be only 3 components: cornmeal, salt and vegetable or corn oil.
If the package contains an extensive list of micronutrients and vitamins, we are probably talking about synthetic additives that are badly absorbed by the body. This product is not natural and proper nutrition.
If you want to get the maximum benefit from the product, give up the sweet flakes in the glaze.
Carefully inspect the packaging. In contact with water, it must be undamaged, dry and smooth without leaving any trace.
Note the expiration date and production date.

Result

Natural corn flakes is a high-calorie product rich in useful substances. The answer is harmful or beneficial, look for the specified composition in its packaging. Natural flakes are useful, but the product, which is a sweet glaze with moderate and synthetic additives, is only a health-damaging process.

Oatmeal is a natural dietary product obtained by flattening oats. In recent years, oatmeal is gaining immense popularity as a rich and healthy breakfast. Nutritional value and benefits for the whole body are appreciated by those who support a healthy diet. Many people use this breakfast plate to lose weight and improve their health. Let's see if oat flakes have a really beneficial effect on our health.
Composition of stamps

Oatmeal contains protein compounds that are at least fat and carbohydrates. Its chemical composition is different from the others in terms of its rich content. Useful ingredients :

:,;
:,;
organic acids: oxalic and maleic;
amino acids:,;
dietary fiber


Such a unique composition makes oatmeal an indispensable meal for every person.

You know, porridge is on the menu of many Hollywood stars.
Nutritional value and calories

The nutritional value of 100 grams of oatmeal is as follows:

11.9 g;
7.2 g;
69.3 g.

For several decades, doctors suggested using oatmeal to improve health and normalize your weight. Nutritional value positively affects the vital activity of the whole organism. Carbohydrates give energy all day. Vitamin complex improves health, gives vitality, reduces fatigue. Proteins regenerate and stimulate the growth of muscle cells.
The viscous consistency of cooked porridge has a sealing effect and nourishes the body for several hours. Oatmeal contains the right amount of ingredients for proper functioning of the digestive tract. Easily digested and digested. Fiber content clears and stimulates intestinal peristalsis, relieves constipation. Iron and iodine are useful in the prevention of thyroid disease. Phosphorus and calcium strengthen bone tissue.

Oat flakes are high in calories - 100 g product contains about 350 kcal .
Benefits of instant porridge

The rhythm of life of a modern person is accompanied by a constant lack of time for cooking and makes it preferable to prefer fast food. Oatmeal and porridge. It takes a while to prepare. Stuffed with boiling water - and you can eat. This is very convenient. What is the use of such porridge in bags? Instant stamps have multiple pre-treated particles. It quickly absorbs hot water and is ready to use quickly.
But such scales do not have enough useful properties , contain a small amount of minerals and vitamins. However, some vitamins are still in it. Fast cooking grains have a major advantage - they save time and maintain a sense of saturation for a long time.

This is important! Scales made only from whole oat grains are good for health.

Whole grain ready cereals are required for patients with gastritis and stomach ulcers . This dish has a positive effect on metabolic processes, providing the body with useful vitamins and minerals. Oatmeal is distinguished by its ability to absorb unnecessary fluids into the body, improving skin condition.

It is an indispensable dish for people with heart disease . The use of porridge reduces the level and normalizes the indicators of sugar content in the blood. Oatmeal - the best remedy for many diseases. However, frequent use of this food may cause some extra weight to be lost.
Grain application

Its rich chemical composition and nutritional value of oat flakes allow it to be used in dietetics, cosmetics and cooking.
nutrition

Oatmeal is part of many diets. Regulates fat metabolism, lowers blood sugar levels.

Many of them successfully use oatmeal for weight loss. If you cook porridge in oil and without oil and only take it for breakfast, a positive result is obtained. Despite the high calorie content, this food is easily digested and accelerates metabolic processes in the body.
in cosmetology

Oatmeal is often used to make lotions, creams, soaps, brushes. Due to its unique rejuvenating, nourishing and cleansing properties, oats accelerate cellular metabolism, renew damaged tissues, nourish and moisturize the skin. Flexible, smooth, velvety, beautiful and healthy appearance.
Particles have softening effect, prevents formation. Many women use to make oats homemade skin care products . The home mallet mask is suitable for all skin types. prevents greasy glare, effectively fights inflammation and acne. Dry - softens, refreshes, nourishes with nutrients. Gravy baths make the skin of hands soft and delicate and strengthen nails.

Oatmeal hair and scalp. Regular use of hair structure is renewed, hair loss is reduced, curls become healthy and bright. Oat-based products are used to treat many skin diseases.
Cooking

In addition to edible cereals, oatmeal is used in various recipes. They are added pastries, pancakes and pies, ground beef . They are often used for bread and bread.
The beneficial properties of the scales are not lost during heat treatment, so cooked dishes will be beneficial to the body.
Can oatmeal damage

Despite the nutritional value and benefit of a person's diet, eating oatmeal regularly at breakfast can cause health problems.

A hereditary disease and celiac disease disrupt the villos of the intestines, making it impossible to absorb nutrients. can also trigger allergies. Phytic acid removes calcium from the bones and causes osteoporosis. Stimulates the formation of high-calorie fat deposits and causes weight gain.

Generally, oats themselves do not contain gluten, but there may be traces of wheat, rye or barley, so patients should pay attention to labeling the packaging of the flakes.

You know that oatmeal is added to the baby diet as a complementary food when you are 8 months old.

Thus, we draw conclusions. Oatmeal contains healthy amounts of protein, carbohydrates and fat. Eating oatmeal at breakfast affects the proper functioning of the gastrointestinal tract, reduces the risk of blood clotting, reduces the level of cholesterol in the blood, strengthens memory. It is an excellent tool for preventing stress, improving health and mood. However, we should remember that a person's diet needs to be diversified. It is therefore advisable to replace the intake of oatmeal with other healthy breakfasts.

Cereal is one of the most popular breakfast cereals among children and adults. They were invented in 1898 by the Kellogg brothers. For several years in a row, the media has been talking about the benefits and simplicity of this product.
benefits

Cereal does not belong to the category of dietary products. On their own, they have few calories, but various supplements raise calories.
Stamps contain a range of vitamins A, B, E, PP, H, micro and macro nutrients. These include copper, magnesium, zinc, potassium, iron and so on. Tryptophan, which is found in scales and converted to serotonin in the human body, improves mood and helps in the fight against depression.
This type of cereal contains a substantial amount of fiber. And it helps to promote digestive system and proper digestion. Natural cornflakes help relieve constipation and intestinal drowsiness. Because of this beneficial property, it is recommended for people with scaly pulitis and gastroenteritis.
In addition, the corn flakes composition contains glutamic acid, which improves memory and normalizes metabolic processes in the brain.
Pectins, which are also included in breakfast, are capable of preventing tumor growth.
Corn starch plays a role in the production of muscle fibers and nerve cells.
If you use cornflakes regularly, toxins and slag are quickly eliminated from the body.
damage

If corn flakes were previously considered to be a useful product, now the opinions of nutritionists are differentiating. Recently, it has been artificially enriched with minerals, vitamins, glazes, honeys, flavor enhancers, stabilizers and others, far from the most useful substances.
The results of the research showed that the sugar in a portion of the cereal can be as much as it contains chocolate cake. And this is part of the amount of sugar that an adult is allowed to use during the day.
Italian nutritionists concluded that frequent consumption of such cereals contributes to an increase in body weight. Children with such a daily “diet yakında may soon develop obesity. Corn itself is in no way associated with fat accumulation. However, corn flakes and even various artificial additives do not have the best effect on the body:

increase blood sugar;
disrupts the functioning of the stomach;
may cause nausea;
abdominal pain;
can cause oncology to develop (a substance called acrylamide produced in flake production contributes to the development and proliferation of cancer cells).

In addition, genetically modified grains are often used for cornflakes production. And according to the results of scientific experiments and researches that try to make publicity in order to sus keep quiet de in every way, GMO products are extremely dangerous for humans. They cause serious damage to the immune system, accelerate the aging process and cause infertility.
In some developed countries, cereal, soda, chips and other snacks are included in the list of harmful products.
Russian nutritionists concluded that feeding children with such a product is not only safe but also harmful.
Many girls and women who blindly believe in commercials and try to take shape are eating daily cereal for breakfast. Destruction of the legend will aid in the composition of the product indicated on the packaging. The most commonly listed are: flour, sugar, butter and various food additives.
When it comes to vitamins and minerals enriched in flakes, they are synthetic substances (as in the pharmacy).
Sweet corn flakes contribute to the development of caries. Any food additive can cause allergies. It is recommended that you read the ingredients in the package carefully before buying a ready-made breakfast in the store.
Calorie content

100 grams of cereal contains 325.3 kcal. Of these: proteins - 8.3 grams (~ 33 kcal), fats - 1.2 grams (~ 11 kcal), carbohydrates - 75 grams (~ 300 kcal).
contraindications

Cereal is contraindicated for people with diabetes.

This product should be removed from the diet of those with high blood clotting, tendency to blood clotting and thrombophlebitis.

There must be people with caries to remove sweet cornflakes from the diet.
Young children should give the scales as a main component of the diet, not often and as a snack between meals.
Dry breakfast is better than pregnant women, not lean. The natural vitamins and nutrients in it give a feeling of satiety for a minimum amount of time.
Breastfeeding mothers can also eat small amounts of scales and should not contain sugar and artificial chemical additives.

Breakfast cereals have long been considered a viable alternative to the first meal. Cereal occupies one of the leading places among healthy snacks. They are made from high quality corn paste with further cooking in sugar syrup and frying in ovens.

Nutritionists recommend not to replace the intake of standard cereals with flakes, but to use a product such as a snack. According to them, before taking corn flakes, you should learn as much as possible about the benefits and harms.
Product composition

Cereal contains many beneficial components for the normal functioning of the body:

b, A, E, H, PP group vitamins;
trace elements (eg sodium, potassium, magnesium, zinc, copper, chromium, iron);
fiber;
glutamic acid;
amino acids (including tryptophan);
starch.

benefits

This product is considered high enough in calories (379 kcal per 100 g). The component contributes to the formation of muscle fibers and nerve cells. Amino acid tryptophan helps to fight sadness and depression. Provides fiber to improve gastrointestinal system performance. - It is an excellent product for people suffering from constipation, gastroenteritis and colitis.

Regular use of grain improves memory. The product contains a large amount of vitamins that energize the human body for a long time. The inclusion of scales in the diet is an effective prevention against tumor formation (due to the presence of pectins in the composition of the component). Cereal contributes to the rapid removal of toxins and toxins.
damage

Before purchasing a product, special attention should be paid to its composition. Some manufacturers add artificial stabilizers, flavor enhancers and flavors to make the chips particularly tasty. These components are harmful to the health of both adults and children.

The composition of corn flakes sometimes includes dried fruit, sugar syrup, milk, fat, freezing and caramel. The high sugar content in one serving of a dry breakfast can lead to weight gain and enamel failure. After drinking sugar, a person's insulin level rises, so soon the feeling of hunger reappears - this breakfast is not suitable for the morning before school.

Those who are most susceptible to the manifestation of caries must leave the stamps. The presence of sugar in the structure of the product has a negative effect on the condition of the teeth.

This type of cereals in some cases causes allergic reactions. People with food allergy should pay particular attention to the composition of the product.

Tip: "Useful" magazine suggests that it is necessary to read what they do before buying corn flakes. The most beneficial to the health of adults and children will be sugar-free scales without additives. This breakfast option will enrich the body with vitamins and useful microelements and protect the audience from an extra set of calories.

contraindications

To give up the use of cereals with milk (as well as dry) should be those with diabetes. High sugar content is dangerous for people with this disease. Patients with a tendency to form a blood clot and thrombophlebitis should also exclude the product from their diet. Scales are dangerous for people who increase blood clotting.

If a person has personal intolerance to any component that is part of the stamps, then it should also be abandoned. The presence of chronic rot processes is another reason to limit the use of the product yourself.
for women

Nutritionists recommend eating cornflakes no more than twice a week. Women who follow their figures should not rely on the product. It is best to use as a snack. If you do not have enough time to make a full breakfast, it is important to fill the flakes with yogurt or other fermented dairy products.

You should stop eating stamps during pregnancy. They do not give a feeling of fullness for a long time and in some cases their composition and benefits can be questioned. Breastfeeding mothers are allowed to include such breakfast cereals in their diet, but they should not contain sugar and chemical additives.
For kids

Scientists do not recommend giving young children a similar product as a “ready breakfast kahvaltı. In their opinion, a sweet breakfast creates irregular taste habits and can trigger the development of diabetes at later ages. Children are advised to give the product (maximum 2-3 times a week) as a snack or dessert, not during the main course.

With diabetes and pancreatitis

People with diabetes should pay particular attention to what foods they add to their diet. It is recommended to use sugar-free products in this category. The glycemic index should be as low as possible. Therefore, diabetics should abandon boiled corncob and cornflakes. The sugar content in these products exceeds the allowable rate for diabetics. Cereal also has a negative effect on the pancreas and increases the load on the organ. In the event of a stable remission, people with pancreatitis are allowed to have corn-cooked porridge in water instead of milk.
For liver, epilepsy and colitis

Doctors may use a similar version of the "ready breakfast" for patients with liver problems. The beneficial intake of the product affects the health of people suffering from epileptic seizures and colitis.

Experts say that it is especially important to consider the composition of scales in such diseases. Unpainted instant breakfast, stabilizers and aromas will be beneficial to the body.
Cooking options

As a first meal, it is important to use the cereal in combination with milk, yogurt or juice (vegetables or fruits). The product can also be used especially in combination with sweet and sour taste.

Tip: When losing weight, it should be noted that this option of sweet snacks should be left. High sugar content makes it difficult to lose calories effectively.

Very tasty cookies come out of the scales.

For the preparation you will need:

1 tablespoon. cornflakes,
4 tablespoons. l. candy,
chicken egg
some butter, salt
a drop of liquid vanilla,
dried cranberries (handful).

Beat the protein first, add sugar and vanilla and beat again. The proteins are then mixed with cranberries and flakes, a pinch of salt is added and everything is thoroughly mixed. The cooking layer is lubricated with butter and lightly heated in the oven. A previously prepared mixture is laid in small circles on a baking sheet. Cookies should be placed in the oven at 180 degrees and after removing the plate for 30-40 minutes.

You should eat cornflakes as a delicious snack at most 2-3 times a week. If a person does not have contraindications to take the product, such a snack or dessert option is ideal. Those who want to lose weight, it is better to give up the use of sugar.


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belVita Oats & Chocolate Soft Baked Breakfast Biscuits, 5 Count Box, 8.8 Ounce (Pack of 6)