13.09.202027.05.2017

buckwheat with meat in the ovenrich in vitamins and minerals such as: vitamin B1 - 22.9%, vitamin B6 - 11.2%, vitamin PP - 16.8%, silicon - 54.8%, magnesium - 12.1%, phosphorus - 15, 4%, cobalt - 44.2%, manganese - 16.6%, copper - 17.6%, molybdenum - 18.8%, chromium - 14.4%, zinc - 11.6%

Why buckwheat with meat in the oven is useful

Vitamin B1 is a part of the most important enzymes of carbohydrate and energy metabolism, which provide the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. Lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine \u200b\u200bin the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Silicon enters as a structural component in glycosaminoglycans and stimulates collagen synthesis.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
Zinc is a part of more than 300 enzymes, participates in the synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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Buckwheat with meatrich in vitamins and minerals such as: vitamin A - 22.8%, beta-carotene - 24.6%, vitamin B6 - 15.1%, vitamin E - 12.1%, vitamin PP - 17.9%, silicon - 40.9%, magnesium - 11.4%, phosphorus - 16.4%, manganese - 12.9%, copper - 14.7%, selenium - 19.1%

Why buckwheat with meat is useful

Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine \u200b\u200bin the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Silicon enters as a structural component in glycosaminoglycans and stimulates collagen synthesis.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Selenium - an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.

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Buckwheat is an excellent universal product. You can talk about the benefits endlessly.

Many hearty dishes can be prepared from cereals: for breakfast - buckwheat porridge with milk, for lunch - buckwheat soup, and for dinner this cereal can be stewed with meat. Moreover, buckwheat can be added to cutlets, stuffed with vegetables, or made into a casserole.

Buckwheat is just a real find for housewives who don't want to spend a lot of time cooking. It saturates wonderfully. This cereal contains many vitamins and few calories. Let's find out what the energy value of this product is and the calorie content of buckwheat with meat.

Calorie content of buckwheat

Buckwheat is also called buckwheat kernel, and it is this that we eat. The calorie content of the product is 308 kcal per 100 grams of dry product.

Please note that the calorie content of the not yet finished cereal is taken into account. When cooking, buckwheat increases in volume, absorbing water, so the energy value of the finished product should be divided by 3.

It follows that the calorie content of finished buckwheat is from 90 to 95 kcal per 100 grams.

Calorie buckwheat with meat

We'll use pork as an example.

As you can see, the calorie content of buckwheat with meat (100 grams) is not so great. If you want to reduce the calorie content of the finished dish, then do not add butter.

The recipe for cooking buckwheat with meat

All required ingredients are listed in the table. To make buckwheat, you will also need salt and pepper to taste. The calorie content of spices is not taken into account in the table, since it is negligible.

Chop the onion and coarsely grate the carrots. Put everything in a dish. How to cut an onion and not cry at the same time, see the video posted in the article below.

Cut the meat into small cubes and send it to the vegetables. Pepper the contents of the dish.
Pour half a glass of water (100 ml) into a baking pot (it is better to take an earthen one), put meat and vegetables in the water.
Place the closed pot in a cold oven. Turn on the oven, set the temperature to approximately 200-220 ° C. Bake for about an hour.
While the meat with vegetables is baked, it is necessary to rinse the buckwheat and fry it slightly for 2-3 minutes in a hot pan.
Take out the pot, add butter, washed buckwheat, salt and the remaining water. Mix the contents of the pot well.
Put in the oven for another half hour.
Turn off the oven, but do not take out the buckwheat yet. She should still stand there for 25 minutes.

When serving, the dish can be garnished with herbs.

The benefits of buckwheat

You can write books about the beneficial properties of this cereal. It is worth noting the main trace elements that make up the buckwheat kernel:

Copper. This trace element is contained in it in huge quantities, even exceeds the daily rate. Copper increases blood clotting, strengthens the walls of blood vessels and increases the level of hemoglobin in the blood.
Calcium is responsible for the formation and strengthening of the skeletal system. Therefore, buckwheat is so beneficial to eat for children, adolescents and elderly people.
Phosphorus prevents the formation of kidney stones, prevents skin aging. This element is simply necessary, because it helps to establish metabolic processes in the body.
All vitamins of group B, vitamins A, E and PP.

For those who decide to get rid of extra pounds, it is advisable to include buckwheat in the diet.

Buckwheat porridge is one of the most popular dishes. It is served both as a side dish and as a separate dish.
Buckwheat is included in many diets, despite its high glycemic index (40). But we know that such an indicator is not typical for dietary products. What is the calorie content of buckwheat porridge?

What is the value of buckwheat?

It is believed that the calorie content of buckwheat porridge, as well as its benefits and harms, depend on the way it was prepared.

Buckwheat is prepared in different ways. It can be viscous, fluffy, crumbly, in a merchant's way, fried with onions, Smolensk, in milk, with honey, but most often it is boiled in water. The most convenient way of cooking buckwheat is steaming, when the washed cereal is poured with boiling water and the container is closed with a lid. This is how most of the useful properties of this porridge are preserved, and in addition, this method is very convenient. It is often used by tourists on the road.

If you cook porridge on the stove, then during the cooking process it is necessary to reduce the heat so that the water gradually boils away and the porridge does not burn out.

Buckwheat dishes contain complex carbohydrates that provide a slow and long-lasting feeling of fullness. But do not think that the nutritional value of buckwheat is due only to them. Organic acids, minerals, vitamins and easily digestible protein are also taken into account. By the amount of amino acids, buckwheat can be equated to meat. Buckwheat contains a large amount of vitamins and nutrients. These are iron, phosphorus, magnesium, cobalt, potassium, iodine, zinc, boron, calcium, nickel, copper, vitamins B1, B2, B5, B6, E, H, PP, fiber.

Nutritionists advise adding buckwheat to the diet for children, athletes, pregnant women, patients with anemia, cancer patients and those who wish to lose weight.

Calorie content of buckwheat porridge cooked in different ways

Depending on the amount of water in which the porridge was cooked, its volume increases. With the usual method of cooking, from 100 g of porridge, 120 g of porridge is obtained, and if boiled to viscosity - 200.

BZHU dry buckwheat groats are:

proteins - 12.6
fats - 3.3
carbohydrates - 62.1

An amazing property of buckwheat: as a result of culinary processing, its calorie content is reduced by half or more.

The calorie content of 100 g of buckwheat is 305 kcal, it is 313 kcal.
Buckwheat, cooked in water without salt, loses its calorie content more than three times: 90 kcal.
The calorie content of buckwheat porridge in water with salt will be higher: 103 kcal.
Porridge steamed with boiling water 1: 2 has a calorie content of 105 kcal.
If you boil buckwheat in water, and then add 5 g of butter, the calorie content will rise to 152 kcal.
If you cook it will increase to 198 kcal.
If you add milk to buckwheat boiled in water, its calorie content will be 137 kcal.

Buckwheat porridge dishes and their calorie content

Hearty and mouth-watering meals with buckwheat are available to anyone, even a novice housewife. Calculating their calorie content is also not difficult. Here are some recipes for delicious and healthy, low-calorie buckwheat dietary meals.

Buckwheat porridge with vegetables

Boil buckwheat (100 g) in salted water (300 ml) until tender.
Finely chop the onion, grate 1 medium carrot and fry them in vegetable oil (1 tablespoon)
Cut the tomato into small cubes and add to the onions and carrots, fry until soft.
Add cereal, stir and simmer until tender.

Calorie content per 100 g: 72.4 kcal.
Protein: 2.3 gr.
Fat: 2.1 gr.
Carbohydrates: 12 gr.

Buckwheat porridge with meat (minced meat in the recipe can be replaced with goulash or azu)

Finely chop the onion and carrots and simmer in vegetable oil. Add 200 g minced meat, fry for another 15 minutes over medium heat. Add water and simmer for about 40 minutes. Rinse buckwheat (300 g) and add on top of the finished minced meat, top up with water and simmer until buckwheat is ready.

Calorie content per 100 g: 315.8 kcal.

Protein: 10.5 gr.
Fat: 18.6 gr.
Carbohydrates: 28.1 g

Buckwheat porridge with mushrooms and fried onions

Boil buckwheat (300 g)
Rinse mushrooms (250 g), cut into slices. Cut the onion into rings. Fry the onions until soft in a preheated pan, add the mushrooms and fry, stirring occasionally, for 8-10 minutes. Salt to taste. Add cereal, mix and let it brew.

Calorie content per 100 g: 106.2 kcal.
Protein: 3.8 gr.
Fat: 3.9 gr.
Carbohydrates: 15.2 gr.

Buckwheat porridge with stew

Finely chop the onion, fry with stew in vegetable oil.
Boil cereals (300 g), add onion and stewed meat to it, mix. Add peas, herbs, seasonings.

Calorie content per 100 grams: 166.8 kcal.
Protein: 8.2 gr.
Fat: 9.7 gr.
Carbohydrates: 12.3 gr.

Buckwheat porridge with chicken fillet

Cut the chicken fillet (350 g) into small pieces. Season with salt, pepper and refrigerate for 20 minutes.
Chop the onion finely, grate the carrots and stew the vegetables in vegetable oil.
Rinse the groats (700 g).
Fry chicken pieces separately, add carrots and onions, simmer for another 10 minutes, then add buckwheat, add water and simmer until buckwheat is ready.

Calorie content per 100 g: 102.7 kcal.
Protein: 5.9 gr.
Fat: 2.1 gr.
Carbohydrates: 15.9 gr.

Buckwheat combines two paradoxical qualities. An unusually satisfying and nutritious product - at the same time, it is truly low in calories and is perfect even for very strict diets. The reason for this is the high content of proteins and complex carbohydrates, which makes buckwheat dishes extremely useful for people leading an active lifestyle and playing sports.

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Calorie content of boiled and raw buckwheat

We suggest that you familiarize yourself with two comparative tables of the calorie content of buckwheat. The first table contains calorie data boiled buckwheat porridge without additivesand the second is about nutritional value raw cereals.

In 100 grams boiled buckwheat contains *:

Nutritional value 50 gr of boiled buckwheat - 55 kcal. Protein: 2.1 g, Carbohydrates: 10.65 g, Fat: 0.55 g.

100 grams of raw buckwheat contains:

*Calorie content of boiled buckwheat and the ratio of BZHU depends on the method of preparation and the amount of water.
The table contains indicative figures. The nutritional value of 100 grams of ready-made porridge cooked in water and without the addition of oil, as a rule, does not exceed 110 kcal.

Thus, 100 grams of raw buckwheat groats (which is usually required to prepare one or two servings of porridge) contains only 330 kilocalories, which is only 13.2% of the daily requirement of an adult (2500 kcal).

All the beneficial properties of buckwheat

Buckwheat porridge and other buckwheat dishes are good for our health and well-being due to their balanced composition and high nutritional value. At the same time, one should not think that the nutritional value of buckwheat porridge is a consequence of the high calorie content. Not at all - the secret of nutritional value lies in a large amount of "slow" carbohydrates and high-grade easily digestible proteins in its composition.

In no case should you be afraid of a relatively large amount carbohydrates in raw cereals. As we mentioned above, buckwheat does not contain at all, which lead to sharp fluctuations in the level of "sugar" in the blood. All the carbohydrates contained in buckwheat are slow, which means that one portion of buckwheat porridge will create a long-term feeling of satiety, despite its low energy value. Thereby buckwheat porridge is great for losing weight and can be included in a healthy breakfast to help you avoid hunger until lunchtime.

The most valuable nutritional components of buckwheat for people actively involved in sports, and, first of all, weightlifting, are proteins (proteins)... It contains a whopping 12.6 grams per serving. At the same time, the amino acid composition of proteins is one of the richest and most balanced among plant foods. Buckwheat proteins contain a large amount of important amino acids - lysine and methionine. At the same time, proteins from buckwheat are highly digestible, which makes this cereal indispensable in the diet of athletes to accelerate muscle recovery after exercise.

Very often buckwheat is used as a temporary substitute for meat and other sources of animal proteins. For the same reason, this cereal enjoys stable popularity among vegetarians, for which its rich amino acid profile is especially important.

Concerning fat, then there are very few of them in buckwheat - only 3.3 grams per serving. At the same time, there are no harmful saturated fats at all. However, it is not for nothing that the proverb says that "You can't spoil porridge with butter." For better assimilation and a more pleasant taste of buckwheat porridge, it is better to add a small amount of vegetable oil to it (linseed oil will be especially useful because of the high amount of OMEGA-3 and will perfectly complement the taste) or initially cook not in water but in milk. You can fry a portion of porridge with two eggs a little more, so it will become even more tasty and crumbly.

Mineral composition and vitamins

Now that we have figured out how many calories there are in dry buckwheat and boiled in water, let's move on to the mineral composition and vitamins contained in it.

Buckwheat contains important water-soluble B vitamins, which, in contrast to fat-soluble vitamins, must be supplied to our body on a daily basis. do not accumulate in it. In terms of minerals, buckwheat is undoubtedly one of the leaders in iron content. However, it must be remembered that the iron we get from plant foods is absorbed much worse than from animal products. If you are a vegetarian, you should consider taking additional vitamin and mineral supplements with iron.

In general, buckwheat cannot be called rich in minerals and vitamins. For this reason, we do not recommend to "sit" on the popular "buckwheat diet" for a long time, because with all its useful properties and nutritional value, a lack of vitamins can lead to vitamin deficiency and many other unpleasant consequences. As they say, everything is good in moderation.

And only as part of a varied diet, buckwheat shows all its beneficial properties. Buckwheat porridge is an excellent and balanced dietary product that can be safely recommended for regular consumption by absolutely everyone - both children and women and bodybuilders who want to lose weight and maintain body weight (it is especially useful to eat buckwheat a few hours before strength training, because it gives a long feeling of satiety) and athletes and, of course, the elderly.