Very often, the foods or dishes that our ancestors ate are forgotten in our time. Spelled or emmer is one of them.
This cereal helps people maintain health, Balda in Pushkin's fairy tale ate only spelt, and in the Bible the holy prophets advised people to eat it with honey.
Now she is gradually returning to our table. The main suppliers are the USA, Turkey, Armenia and India.
Let us consider in more detail what are the health benefits of spelt, what are beneficial features cereals, cereals and flour from it, is there any harm and contraindications, recipes - how and what to cook.
How to choose and store
Today, she is once again regaining her former popularity, so easy to find in major supermarkets.
If this still fails, can be ordered online or ask at the diet store and healthy eating.
Spelled, unlike wheat, is not susceptible to disease, chemicals.
Inspect the packaging: It should be tight and sealed. Storage conditions, nutritional value, expiration date should be indicated.
Grain color - golden. Make sure that it is clean, without third-party impurities or lumps.
Previously, it was stored in large tight bags. After buying the cereal, it is better to pour it into a container with a tight-fitting lid.
Can be put in the fridge, and can be stored with other cereals in a dark place. Do not place strong-smelling foods nearby.
What is spelt, the program "Galileo" will tell:
Composition and caloric content, glycemic index
Although ordinary wheat has replaced spelt, the latter contains more nutrients than ordinary wheat spike.
Due to the complexity of assembly, spelled began to be forgotten, but today, supporters of a healthy lifestyle often include it in their menu.
Spelled contains proteins - 15 g, fats - 2.2 g and carbohydrates - 61 g. Calorie content - 337 calories, glycemic index - 40.
vitamins, which contains spelled: B1, B2, B5, B6, B9, H, E, K and PP.
What is useful for the body
Spelled is useful for the growth of the whole organism, normalizes all metabolic processes, the absorption of proteins, fats and carbohydrates.
Supports heart function, strengthens nervous system. Strengthens hair nails, improves appearance skin.
Participates in the synthesis of protein and carbohydrates, maintains eye health, protects them from ultraviolet radiation.
Restores health after taking antibiotics for a long time. Participates in the formation of blood.
Normalizes appetite, if it is lowered. Improves fatty acid metabolism and carbon dioxide transport. Strengthens immunity.
Affects the production of sex hormones, in women strengthens the muscles of the uterus. Improves the absorption of vitamins A, group B.
Spelled improves the peristalsis of the stomach, intestines, intracellular metabolic processes, affects the normal rate of blood clotting. Improves brain activity, memory.
On the intestines, the cereal acts like a brush, due to the high content of coarse dietary fiber, the use of which is necessary for normal motility and the condition of the organs of the gastrointestinal tract.
All about benefits possible harm spelled for the body - the program "Live healthy!":
Contraindications and precautions
Like all products, spelled can harm if you use it in unlimited quantities.
People suffering from ulcers in the organs of the gastrointestinal tract are not recommended to consume cereal during an exacerbation of the disease, as the emmer can begin to irritate the walls of the organs.
This cereal contains a lot of gluten Therefore, people with celiac disease (vegetable protein intolerance) should not include it in their diet.
The grain crop in its composition has a lot of slow carbohydrates, which will provide the body with energy for a long time and make you forget about the feeling of hunger.
Therefore, the most best time for eating emmer - breakfast and lunch.
It is important to watch the portion size: an excess of calories and carbohydrates will not lead to anything good either. Everyone has their own norm, focus on your body.
When cooking, the grains do not disintegrate, retain their shape, slightly crunch in the mouth. Although it is the ancestor of wheat, the taste is very different, has a slightly nutty flavor.
Spelled porridge on the water
Ingredients:
- water - 200 milliliters;
- spelled - 100 g;
- salt, oil - to taste.
How to cook:
- before cooking, the cereals need to be washed several times;
- put water in a saucepan on fire, bring to a boil;
- while stirring, gradually, in parts, pour in the cereal;
- close the lid, cook over medium heat for half an hour;
- when the porridge is ready, you can add salt, oil.
Spelled porridge, video recipe from the chef:
Pilaf
Ingredients:
Cooking:
- boil the meat, put it on a plate when ready;
- bring the resulting broth to a boil, pour in the cereal, cook for about 30 minutes;
- in butter or ghee, fry the onion, cut into half rings. Add meat to the onion;
- when the cereal is ready, add meat with onions, salt and pepper to it. Simmer over low heat for 10 minutes. Mix.
Spelled Soup:
Cauliflower Casserole
Ingredients:
How to cook:
- boil spelled in vegetable broth until tender;
- Boil cauliflower for 10 minutes. Drain water, cool;
- put the cabbage disassembled into inflorescences in a baking dish, which must first be greased with oil;
- pour cooked cereals on top;
- beat eggs with milk, add cottage cheese, spices. Pour the mixture evenly into the mold;
- bake for about 20 minutes at 180 degrees;
- decorate the finished casserole with herbs.
Other applications
For weight loss
Spelled contains high-quality protein with a good set of amino acids, slow carbohydrates and a fairly low amount of fat, dietary fiber.
When losing weight, it is important to consume all the nutrients in this form. That's why spelled will be a good helper in weight loss, which is noted by many nutritionists.
But not a single mono-diet can be beneficial - you will only worsen your health. When losing weight, you need to maintain a varied, balanced diet.
The essence of the spelled diet - you use this cereal as a source of carbohydrates for breakfast and lunch, replacing other cereals. Lean meats, fish, vegetables and fruits are the rest of the menu.
Follow the drinking regime drink at least 1.5 liters clean water per day, limit consumption
Spelled is a grain crop of the cereal family. It has a brittle ear, membranous grain, color - brick red. During ripening, the ear breaks up into small spikelets with segments of the stem. During threshing, the grain from the films is not threshed. There are such types of spelled: single-tailed einkorn, wild double-grain, double-awned einkorn, Urartu wheat, spelled, macha wheat, Timofeeva.
Spelled is characterized by precocity, unpretentiousness, resistance to most fungal diseases. The structure of the ear protects it from pests, pollution, and also from moisture loss. Every three grains of spelt are wrapped in a separate scale of inedible chaff.
Grain growers have developed specific methods that can more effectively de-chaff the grain without affecting the grain itself. That is why, during harvesting and processing, all spelled are completely preserved.
How to choose spelled
When buying spelled, be sure to consider branded packaging, which must be hermetically sealed. The contents of the package must be free from foreign matter. You should also check the expiration date on the label.
When going to the store, you should remember that spelled can have other names, for example: spelled, emmer, kamut, two-grain.
How to store
In order for spelled to be better preserved, place it in an airtight container and, if possible, store it in the refrigerator.
Reflection in culture
Spelled was used as food by people from the Neolithic era. In Egypt, and even in Babylon, it was the most important cultivated cereal. Spelled was mentioned in their works by Herodotus, Homer, Columella, Theophrastus.
In the ancient civilizations of Sumer, Babylonia, Egypt, spelt was used as the main wheat in the daily diet. Until the XVIII-XIX centuries. in Russia, spelled porridges were very common. Its remarkable agrarian characteristics were the reason for its immense popularity. The ears did not crumble, the stems did not fall down even with heavy rains or winds, and the whole plant as a whole did not deteriorate with pests and did not hurt. But in the 19th century, a rapid reduction in the sowing of spelled began in Russia, as the production of soft and more productive wheat expanded sharply.
Today people are starting to think about useful plant- spelt. Different countries are trying to grow it in small areas, the United States pays most of its attention. Spelled is grown commercially in Dagestan.
Calorie spelled
Spelled is a high-protein, low-calorie product that contains all the essential amino acids. Modern nutritionists believe that we owe the development of most modern human diseases to the rejection of such plants as spelt. Since it was in them that the set of chromosomes familiar to the body was preserved in its original form. Spelled can be safely used in diet food, because its calorie content is only 127 kcal.
Nutritional value per 100 grams:
Useful properties of spelled
Composition and presence of nutrients
The composition of spelled is very rich in various useful substances, vitamins, macro- and microelements. This culture contains 27-37% protein. Eighteen essential valuable amino acids are contained in the gluten protein.
In comparison with ordinary wheat, spelled contains several times more magnesium, iron, zinc and vitamins, such as: B1 - thiamine, B2 - riboflavin, B6 - pyridoxine, B9 - folic, and also vitamins E and PP. Spelled also contains calcium, sodium, phosphorus, potassium, copper, selenium and manganese.
All nutrients are contained in this progenitor of wheat in a balanced form. These substances are very necessary for a person for a normal, high-quality life. They are present in the shell of the grain and in the grain itself, which guarantees the preservation of plant nutrients even after fine grinding.
Useful substances of spelled are easily dissolved, which, in turn, leads to their rapid assimilation by the human body.
Useful and medicinal properties of spelled
Regular consumption of spelt in food contributes to the speedy normalization of blood sugar levels, strengthening immunity, improving the functioning of the endocrine, cardiovascular, digestive, nervous and reproductive systems, and to a large extent reduces the risk of developing infectious, oncological diseases and anemia.
It should also be noted the benefits of this cereal for those suffering from gluten allergy - celiac disease. Gluten is found in wheat, barley and oats. The gluten of spelled grains basically does not cause the characteristic symptoms of this disease - allergies and digestive disorders.
A large number of coarse fibers have a positive effect on the digestion process. And in terms of the amount of protein, this culture surpasses chicken eggs. Vegetable protein is rich in amino acids not found in animal foods.
Spelled, due to the slow absorption of carbohydrates, reduces the feeling of hunger and helps to cope with excess weight. The use of this wonderful product improves blood circulation, heart function and stabilizes blood pressure.
In cooking
After nutritionists started talking about the beneficial properties of spelt, chefs began to actively prepare a wide variety of dishes from it. Today, in diet restaurants from spelled, you can find not only bread, cereals or soups, but also spelled crackers, air creams, sauces. In Italy, they prepare their favorite risotto from it, and in Iran, Turkey and India - interesting side dishes for poultry and fish. In addition to cereals and soups, cooks prepare all kinds of desserts from spelled flour.
Spelled, due to its popularity, received another name - " black caviar of cereals».
In cosmetology
Spelled is very useful for overweight people, because its unique composition includes vitamin B6, which contributes to the normal, uniform absorption of fats, as well as the removal of excess cholesterol from the body.
Dangerous properties of spelled
To date, only one contraindication to the use of spelled is known - individual intolerance to the components of the product.
One of the episodes of the Honest Chef cycle will tell you how to cook spelled with mussels and tomatoes.
Everyone has heard about the benefits of cereal dishes. Among them, cereals, muesli, soups are the most popular. But there is one cereal that turned out to be unfairly forgotten. It's about the floor. The mention of spelled porridge can only occasionally be found in literary works. But if you wish, you can find grain on store shelves. So what is this cereal and why was it suddenly remembered?
What is spelled
The name "spelt" combines several varieties of wheat cereals. Here you can find both wild species and cultivated plants. Once spelled was widespread. It was grown in Egyptian, Babylonian, Turkish lands and many other places.
On the territory of Russia, peasants sowed a plant in the Kama and Volga valleys. Being a wild subspecies of wheat, spelled is quite undemanding to the soil, drought-resistant. She does not lie down and does not crumble ahead of time, almost does not get sick and is not attacked by pests, for which she was once appreciated.
There is evidence that spelled was cultivated long before the beginning of our era. But this crop was eventually supplanted by less hard varieties of wheat. Spelled ears were found to be too brittle, making mechanized harvesting difficult.. And the threshing of the grain led to significant losses of the initial volume of the product due to the strong fusion of the kernels with the protective grain films. Spelled was recognized as unprofitable and its cultivation on an industrial scale was stopped. Until recently, the plant was almost disappearing. But the fashion for a healthy diet forced us to return to this cereal, which is invaluable in its properties.
Spelled can be hidden under various names:
These are either synonyms or varieties of this group of cereals. All these cereals are pointed grains of an oblong shape, golden or reddish brown in color. When cooked, spelled has a subtle nutty flavor.
Do not confuse spelled porridge with pearl barley. Barley is obtained from barley, the grain of which is light and smooth, which makes it similar to pearls (pearls). Hence the name of the cereal. Spelled, in fact, is a wild-growing wheat cereal, the mother of modern wheat varieties.
Composition
It is known that all the useful qualities of the product are provided by its composition.. Spelled grains contain:
- vegetable proteins (up to 37%);
- essential amino acids;
- carbohydrates (about 70%);
- fats (no more than 2.7%);
- fiber (10-17%);
- vitamin compounds (E, PP, K, B-group);
- macronutrients (K, Ca, Mg, P, Na);
- trace elements (Fe, Mn, Cu, Se, Zn).
In comparison with wheat, here the content of some mineral compounds and vitamins is several times higher. The average calorie content of grain is approximately equal to 340 kcal. But taking into account the fact that during cooking, cereals increase significantly in volume, the calorie content of the finished product drops to 165 kcal / 100 g.
Spelled dishes are well absorbed by the body. The carbohydrates contained in the cereal are classified as slow ones, therefore spelled is safe for people suffering from the manifestations of diabetes. In addition, there is a fair amount of dietary fiber that stimulates intestinal motility and cleanses liver cells from decay products. This fact, taking into account the low calorie content of cereals, makes spelled porridge an excellent product for weight loss. But that's not all. A balanced combination of nutrients in spelled has a beneficial effect on the body of each person. Benefits are listed below.
It is noteworthy that the use of spelled has no particular contraindications. A negative reaction is possible only due to selective intolerance or individual rejection of the product. Based on the properties described, spelled porridge is recommended to be included in various dietary rations. It is also suitable for regular cooking. Also, such dishes can be entered into the menu and during fasting.
Spelled porridge and glycemic index
In the presence of diabetic abnormalities, proper nutrition is very important. Only those foods that have the lowest glycemic activity should be included in the diet.
The value of the glycemic index indicates the rate of breakdown of the product and the release of sugars into the blood plasma. If this indicator is high, then the product is digested too quickly and the glucose level rises rapidly. This is unacceptable for diabetics. Foods that are slowly processed by digestive juices have a low glycemic index. Its use allows you to make the release of sugars into the blood smooth, gradual. Spelled belongs to such products. Its index is 40. Therefore, more and more doctors recommend including this cereal in diabetic menus.
It is no secret that today people all over the world are largely susceptible to all kinds of allergies. Food allergies often occur. One such allergen is gluten, a sticky protein compound found in the kernels of cereals. All cereals contain gluten, but its content is not the same everywhere. Most gluten is in wheat, rye and barley products. He is also in the floor. But scientists have identified interesting features:
- unlike wheat, the gluten concentration in spelled is much lower;
- The protein structure of gluten in spelled and wheat is different, and therefore the effect on the body is different.
Studies have shown that the probability of not having an adverse reaction in people with gluten intolerance is approximately 50%. Therefore, those who cannot eat wheat products due to allergies can try replacing them with spelled.
Use for weight loss
Due to its special properties, spelled groats can be used to normalize weight.
- The product quickly saturates, but is slowly processed, which allows you to maintain a feeling of satiety for a long time and do without unnecessary snacks.
- It enhances the peristaltic activity of the intestines, which improves the excretion of feces.
- Spelled cleanses the intestinal walls, increasing the absorption capacity of the intestinal villi.
- It promotes the removal of cholesterol, toxins, toxic compounds.
- The cereal strengthens the nervous system, increases stress resistance, which makes it easier to endure the hardships of the process of losing weight.
Spelled can be taken as a basis dietary intake for those who want to have a slim figure. Groats are perfectly combined with various products, and dietary bread can be made from flour. True, they quickly become stale, but this is even good - some diets allow you to eat bread only in the form of crackers.
Spelled during pregnancy
Spelled dishes are tasty and nutritious. They have a lot of useful qualities and have a beneficial effect on various systems and the whole organism as a whole. And at the same time they do not have special contraindications. Thus, spelled porridge is an excellent product for pregnant women, as well as for women who are breastfeeding babies.
Most mothers-to-be have a sharp increase in appetite, which can lead to overeating and weight gain. excess weight. The introduction of spelt into the diet will avoid this, since porridge relieves hunger for a long time. Another common problem during pregnancy is constipation. Spell will get rid of this. It enhances intestinal activity and normalizes digestion, therefore it is useful both for the prevention and elimination of delayed bowel movements. In addition, the cereal contains a balanced amount of nutrients that are so necessary for both mother and baby.
What can be cooked from spelled
Spelled is versatile. The main product that can be obtained from it is porridge. It is also added to soups. But this is not a complete list of dishes. Cooks replace rice with this cereal when preparing pilaf and cabbage rolls, add it to salads and stews, stuff pies and cook casseroles.
Spelled goes well with poultry and meat, seafood and fish. It can be combined with other cereals (bulgur, lentils, etc.) and soybean products. More known boiled spelled. But for some dishes, roasted grains are also used. Due to the sweet taste, spelled can also be used to cook sweet dishes.
Spelled flour is introduced into sauces, dressings, breading mixtures, minced meats. It is also used to make dough. However, such pastries are not able to maintain freshness for a long time. But you can always make delicious and healthy crackers out of it.
How to cook at home
Everyone knows the name of this porridge since childhood thanks to Pushkin's fairy tale about Balda. So how do you prepare this wonderful dish? And here it all depends on what kind of cereal you managed to get whole or crushed.
How whole grains are prepared
Spelled grain is very dense and hard. Therefore, it is recommended to soak the cereal before cooking. It is washed and poured with warm water for 4-8 hours. It is convenient to do this at night. After the remaining water should be drained. Now spelled can be cooked like any other porridge: add water to the cereal (based on a ratio of 1: 2), add salt, bring to a boil and cook over low heat until cooked. Boiled porridge looks appetizing and exudes a pleasant smell.
You can also cook cereals in a double boiler or evaporate in the oven. Oil is added to the finished dish. You can also add milk, sugar, pieces of dried fruit, nuts, honey or jam.
Crushed cereals are prepared in the same way, but without pre-soaking.
Other Spelled Dishes
Ragout with spelt. Would need:
- boiled spelled, lentils, beans - 150 g each;
- zucchini, eggplant, meaty pepper, tomato - 1 pc.;
- garlic - 1 tooth;
- olive oil - 5 tbsp. l.;
- soy sauce - 1 tbsp. l.;
- greenery;
- salt.
Eggplant, pepper, zucchini cut into cubes, fry in oil, pour in a little water or broth and simmer, adding chopped tomato at the end. Pour ready-made cereals and beans, add salt, then simmer over low heat for 5-10 minutes. Add chopped greens and garlic gruel. Season with soy sauce. You can add nuts.
Spelled Salad. Main Ingredients:
- finished spelled - half a glass;
- boiled green beans or asparagus - a handful;
- tomato - 1-2 pcs.;
- cheese 150 g;
- basil, parsley, mint - 1 bunch each;
- vegetable oil - 3 tbsp. l.;
- pepper, salt.
Cut beans, tomatoes, cheese, greens, combine with spelled groats, add oil, spices. You can put onions. Salad must be infused. It goes well with poultry, lamb, baked fish.
Mushrooms with spelt. Main cast:
- dried mushrooms and fresh champignons - 100 g each;
- bulbs - 2 pcs.;
- spelled cereal - half a glass;
- vegetable oil, sour cream or cream - 4 tbsp. l.;
- allspice and black pepper, ground coriander, salt.
Rinse dried mushrooms and boil. Coarsely chop the onion and fry until yellow. Add ready-made mushrooms, slices of fresh champignons, raw spelled groats. Salt, add a little mushroom broth and simmer for 30 minutes. Pour in sour cream / cream, hold under the lid for another 5 minutes. Add spices. Instead of sour cream, you can use any other sauce.
Attention, only TODAY!
Healthy eating involves the use of tasty, healthy foods, which include spelled, the benefits and harms of which have long been known, but were temporarily forgotten. In the 80s, cereals reappeared on the shelves, without losing their popularity to this day. I propose to talk about how to cook it, why use it, discuss the most interesting recipes cooking.
Spelled, she is also spelled, emmer, two-grain, kammut - a plant of the Wheat genus, is the progenitor of wheat that is familiar to us. It was grown by the inhabitants of Asia and Russia. Given the incredible unpretentiousness - the culture yielded a crop in drought, showers, despite pests, frosts, soil depletion, and other cataclysms.
Now it is cultivated in Iran, Turkey, Iraq, the former Jordan, Morocco, and some regions of France. Our crop was gradually replaced by wheat for one simple reason - the latter is much more productive, easier to process. And we have an eternal struggle for yields, efficiency, benefits for agriculture!
The main problem of spelled is considered to be a dense hard shell, which complicates the processing of grain. But it is this film that protects the cereal from the penetration of radioactive substances, chemical elements, heavy metals from the air, keeping the purity of the product even when the region is heavily polluted.
And in the wake of the popularity of healthy eating, spelled received a second life, although you should not mindlessly use it, it is better to first deal with the peculiarity of culture.
It contains a number of vitamins, minerals, a lot of protein, fiber. At the same time, the nutrients are located in the core itself, and not in the shell, as in wheat, which is why the benefits of the product do not decrease during cleansing.
Spelled can cause harm only in the presence of celiac disease - congenital gluten intolerance. Like all cereals from the wheat genus, spelled is rich in gluten, which gives the flour stickiness. But it is this cereal that is distinguished by its low content, which means that it is prohibited only with complete intolerance to the substance. Everyone else is allowed to use cereals regularly, at least every day.
It is believed that whole spelled is more beneficial for the body than crushed and boiled, especially when sprouting, getting new healing properties. To do this, it is germinated like wheat and consumed in this form or added to salads.
Beneficial features
Useful properties of culture are diverse:
- boosts immunity
- stabilizes blood pressure
- stimulates blood circulation
- normalizes the functioning of the cardiovascular and endocrine systems
- helps prevent cancer
- removes anemia
- improves digestion
- removes cholesterol, toxins
- normalizes the functioning of the nervous system, relieves stress, fatigue, irritability
- improves memory, attention
- stimulates the reproductive system, especially male
- promotes weight loss by increasing metabolism, cleansing the intestines, saturating for a long time without causing overeating
- reduces the risk of atherosclerosis
- normalizes hormonal levels
- prevents asthma in children
- normalizes sugar levels, reduces the likelihood of developing type 2 diabetes
- strengthens bones.
Composition and calories
The product is undeservedly forgotten, because it contains:
- vitamins of groups B, PP and E
- minerals (calcium, potassium, zinc, magnesium, copper, selenium, iron, manganese, phosphorus, sodium)
- 18 amino acids
- a huge amount of protein, according to this indicator, cereals are equivalent to chicken egg(and we know how difficult it is to fully notice animal food with plant food).
The calorie content of the product is significant - 337 kcal per hundred grams, but the glycemic index is low, equal to 45, and cooked cereals are less high-calorie, only 127 kcal.
Given the long digestion process, porridge eaten for breakfast will saturate the body with energy for a long time, prevent early hunger, help avoid overeating and allow you to lose weight. According to nutritionists - up to 7 kg per month, quite a decent result!
How to cook spelled
Cereals, salads, soups are prepared from cereals, flour is used in baking (however, such buns and loaves get stale faster, they are dark in color), pancakes, pancakes, donuts from it are popular in the United States. But how to cook an unusual product?
Groats are prepared simply, but for a long time, they have their own characteristics and secrets. In Russia, it was traditionally steamed in a rustic oven, but you can also cook it deliciously on a regular stove, for this:
- grains are moved, filled with kefir or water all night
- in the morning it is decanted, poured with water in a ratio of 1: 3, boiled over low heat for up to 60 minutes
- if the water has evaporated, but the cereal is still solid, it is allowed to add up to half a glass of water
- it is better to salt the dish directly in the plates, maximum - a couple of minutes before the end of cooking
- greens, butter are used when serving
- porridge is cooked not only on water, you can make a sweet dish using milk, sugar, butter.
- How much to cook
It will take a long time to cook spelled, but the result will please you - a grain from a grain, fragrant, with a hint of a nut, just lovely!
Basically, the porridge is cooked over low heat for 40-60 minutes, after which the pan is left to infuse for another 20-30 minutes, you can even wrap it with a blanket. Crushed, because of its size, cooks a little faster than whole grains, from 30 to 50 minutes.
Spelled in a slow cooker
It is easy to make spelled porridge in a slow cooker, because this miracle saucepan almost perfectly repeats the conditions of a rustic oven - uniform heating from all sides without burning. The simplicity of the procedure is also pleasing, you can forget about constant stirring and splashing when boiling the dish.
You can cook regular porridge according to the method indicated earlier, but there are more original recipes, for example, cereals with vegetables:
- it is worth taking one onion and carrot, chop them and fry them in a saucepan on the “Frying” function
- add cereal, add water (twice as much as cereal)
- cook for 40 minutes in the “Group” mode
- leave to brew for another half hour.
Spelled porridge
Spelled porridge with dried fruits is especially tasty and healthy - an ideal breakfast for a diet or fasting. It is easy to prepare:
- boil grains in salted water
- wash dried fruits, pour boiling water until swollen, squeeze
- mix porridge with fruit, heat over low heat for 10-15 minutes, stirring occasionally
- sweeten the dish with honey.
I do not call for switching exclusively to it, forgetting about buckwheat, rice, and other cereals, but in the struggle for good health, you can treat yourself to such an unusual dish. And subscribe to updates - there will be a lot of interesting things!
What is spelled and how it is useful for the human body. Why you should try spelled porridge for weight loss. Spelled as one of best products nutrition for humans.
Spelled: what is this cereal
Spelled is a whole grain crop from the cereal family. In fact, the difference is only in the structure of the grain and the ear, but they are the same in composition. Filmy grain retains its mineral and chemical composition even when ground. The cereal does not cross, and therefore does not lose its characteristics for many years. Spelled is resistant to chemical attack and radiation contamination.
An ancient type of wheat called spelled originated around the fifth millennium BC. e. This culture gained particular popularity in ancient Rome and Greece, it was there that they made bread for sacrifices from it.
IN Ancient Russia spelled became known only by the 10th century. The peasants could not get enough, because the two-grain (as spelled used to be called) was very unpretentious to the weather. Spelled hard scales rich in fiber were able to withstand dry summers and severe winters, this did not affect the yield. But still there was a main drawback - the ears gave little grain and were poorly cleaned. It took a lot of effort to grind them into flour.
Approximately from the middle of the 19th century, a decrease in the volume of spelled crops and the development of other softer grain crops began. As a result, this unpretentious type of wheat was forgotten. However, times are changing and nutritionists are again putting spelled porridge on a par with the most useful products for our health.
Spelled: benefit and harm
Cultivated hullless wheat contains proteins, minerals and vitamins only in the fruit layer and seed coat, which are eliminated during processing. The part used for grinding usually contains starch. At the same time, spelled grain is completely different - minerals are found in the shell, center and fruit layer. Therefore, spelled does not lose its useful qualities.
The hard-to-remove and dense film of spelled grains, which makes up 25% of the total volume, is considered as a disadvantage. In order to process the "clogged" cereal, it is necessary to go through a process of rather laborious peeling. It is this impenetrable film that does not give access to grains of radioactive and harmful substances, therefore spelled, which is grown in places with poor ecology, is less dangerous than other cereal crops growing nearby.
Nutritionists, botanists and doctors began to pay more attention to the progenitor of wheat. Scientific studies have proven the benefits of spelled for the human body.
Normalization of cholesterol and sugar levels
The fight against excess weight
The benefits of this cereal for weight loss have been noticed by nutritionists, because cereals from its grains are included in the diet. different diets. This is due to the fact that spelled is a product with an average glycemic index (value 45). Carbohydrates in grain spelled are slowly absorbed and then processed by the human body into energy. Gradual breakdown significantly inhibits hunger, while energy is released in portions and never "settles" in the form of fat.
Stabilization of the digestive system
The coarse fibers of the grains of this cereal improve intestinal motility, they serve as a "broom", cleaning off harmful accumulations, processed products from the inner walls. Through the cleaned walls of the intestine, the human body can absorb nutrients in large quantities and faster.
Stimulation of the production of male sex hormones
Useful qualities of spelled are also due to the high content of nicotinic acid in it. The latter is involved in various chemical reactions organism. One of the key functions is the production of male sex hormones: testosterone, androstenedione and dihydrotestosterone. With intensive production of hormones of this group in the body, fat masses quickly turn into muscle masses, and the amount of glucose in the blood decreases.
Ensuring resilience to stressful situations
Nicotinic acid helps the adrenal glands more intensively produce dopamine, adrenaline and norepinephrine - hormones of resistance to stress. Therefore, spelled is very useful for activating emotional forces.
Strengthening of bones
100 g of spelled seeds contain 10 g of calcium and 150 mg of phosphorus. Such a number of elements has a good effect on the general condition of the bones.
Spelled harm
Unfortunately, there are no ideal products that would suit absolutely every person. To date, the harm of spelled has not been identified - subject to reasonable and proper use. There is a small percentage of people with gluten intolerance, even in small quantities. This factor can be called the only contraindication for the use of spelled.
Calorie spelled
Calorie content of 100 g of dry spelled - 339 kcal. This is 16.36% of the recommended amount per day. The energy value of 100 g of boiled spelled is 127 kcal (that is, 6.13% of the recommended rate per day).
Spelled: glycemic index
Spelled is a special variety of wheat with a GI of 40, which differs in shape and size from all varieties known today. Spelled grain is large, outside is protected by a film. Due to this, this cereal is protected from any negative influences, in particular from radiation radiation.
These grains are superior to wheat in the value of the chemical composition. They help strengthen the human body, normalize blood glucose levels, improve the functioning of the heart, endocrine apparatus, central nervous system, and blood vessels.
Is there gluten in spelled?
For some people, the so-called celiac disease prevents them from eating most cereals and grains due to their gluten content. Spelled, unlike wheat, turned out to be a real salvation for such people. Instead of cereals, bread, spelled is introduced into the diet. Gluten and trace elements are contained in it in a balanced amount. In addition, the volume of vegetable protein in spelled reaches 35%. It is also necessary to note the high content of the following useful substances:
- Microelements.
- Amino acids.
- Vitamins of group B, PP, E;
- Iron.
- Potassium.
- Calcium.
- Phosphorus.
- Zinc.
- Magnesium.
What do they eat spelled with?
The range of application of spelled cereals is very large. Porridge is cooked from its cereals, various diet soups, include in salads and use as a side dish. Desserts, pilaf, risotto are prepared on the basis of this cereal. Bread is baked from its flour, croutons, sauces, air creams are made, noodles are made.
Spelled groats go well with meat, fish, mushrooms, and onions. Interesting dishes with the addition nutmeg, black pepper, grated cheese, spicy herbs, lemon zest,. When soaked in spelled, it acquires a sweetish aroma.
Spelled pasta: benefits and harms
Benefit
Spelled pasta is a valuable dietary product, since the hard shell of the grains protects them from the effects of pests and diseases. This allows you to minimize the use of all kinds of chemical fertilizers. This product has a natural pleasant taste, the color of weak tea. Pasta retains its organoleptic and beneficial properties for two years if stored at normal room temperature.
Calorie content of spelled pasta - 361 kcal per 100 g of dry product.
Ingredients of pasta: spelled flour, water. The product retains virtually all the useful qualities of spelt, and is also a source of easily digestible protein. The product contains many valuable amino acids, low gluten content, therefore it has low level allergenicity. The use of spelled pasta helps to strengthen the defenses of the human body, normalizes the activity of the gastrointestinal tract, cardiovascular and nervous systems of the body.
Harm
Spelled pasta in cooking
Spelled pasta is prepared in the same way as any durum wheat pasta. In plenty of salted boiling water, stirring for 7-10 minutes. The product goes well with vegetables, mushrooms, herbs, tomato and other sauces, as well as cheese.
Spelled porridge
Spelled porridge is the leader among all cereals in terms of the amount of important nutrients. dietary product, which includes vegetable protein and many amino acids that are simply indispensable for the human body. Spelled porridge is not just healthy, it is delicious. You can cook it in different ways: in milk, in water, in a slow cooker with the addition of meat, mushrooms, fruits, seafood, berries.
Currently, only one contraindication to the use of spelled porridge is known - this is an individual intolerance to any component of the product.
Spelled porridge on the water
Let's start with the most accessible and simple recipe, which does not require many ingredients. This dish is just perfect for breakfast. In addition, it can be served as an excellent side dish for meat and fish.
For this recipe, you should prepare the following list of products: one glass of cereal, 3.5 glasses of water, salt to taste.
Cooking steps:
- First you need to sort out the cereal and remove debris. Then rinse it several times in running water until the liquid becomes clear.
- Pour the cereal with three glasses of water, put on a strong fire until it boils. Next, close the lid of the pan, reduce the heat and cook for half an hour, stirring occasionally. If all the liquid has been absorbed, but the dish is not yet ready, just add another 0.5 cup of water. Cook for another 5 minutes, and then put sugar and salt. Serve with a little butter.
Spelled porridge with milk
Another very popular option with a nice creamy note. This dish has a higher calorie content than cooked with water. Prepare spelled for your child for breakfast.
For this recipe, you need to prepare the following list of products: 1 cup of cereal, 100 g and 500 ml.
Cooking steps for porridge:
- It is necessary to soak the cereal in advance. It is advisable to do this at night. The minimum time for such soaking is 4 hours. After the time has elapsed, be sure to rinse it in water. Pour milk, put on the stove. Cook over medium heat until fully cooked.
- If the liquid has evaporated but is still damp, add 0.5 cups of water. After that, wrap the pan in something warm, leave for 35 minutes. Serve with a little butter.
Spelled for weight loss
Will spelled help for weight loss? Surely this question worries many beginners who have just set foot on the path proper nutrition. In fact, cereals and all varieties wheat porridge is its foundation. Calorie content cooked without butter The product is extremely low and is only 150 Kcal, and without any additives - 127.
You can read numerous reviews on the Internet about how useful spelled is for quick weight loss. The use of this product for a long time preserves the feeling of satiety, and all the necessary minerals and vitamins enter the human body, especially B6, which helps to absorb fats as much as possible. The only thing that can confuse is the rather high cost, as for wheat. Yes, and you can not find spelled in every store. But this minus is not so terrible, because no one canceled purchases in online stores. Thus, doubters can safely enrich their own diet with this useful cereal without fear of gaining excess weight.
Diet on spelled groats
An environmentally friendly product is the basis of proper nutrition. However, there are also spelled diets. Spelled will be the best choice for mono-diets - for three, five and seven days, if you cook porridge without sugar and only on water. When losing weight on spelled, a person experiences much less stress, since such a diet does not impose strong restrictions.
The weight loss system in this way has the rules:
- First of all, you need to break the daily diet into five or six meals.
- It is advisable to consume spelled dishes before lunch.
- All other meals should be vegetables, fish dishes, lean meats, unsweetened fruits, and natural juices.
- It is important to drink a glass of water half an hour before a meal. In addition, during the day you need to drink at least 1.5 liters of water.
- It is necessary to reduce the consumption of coffee and tea, as these drinks can retain fluid.
The loss of excess weight per week of such a diet will be up to 5 kg. If desired, spelled can be supplemented with wild rice or buckwheat.
Useful properties of spelled for a diabetic
- Normalization of sugar levels.
- Recovery of lipid metabolism.
- Decrease in body weight and feelings of hunger.
- Establishing the functioning of the endocrine system.
A large amount of coarse fibers and fiber in spelled have a positive effect on the entire human digestive system. Nicotinic acid stimulates the adrenal glands, which produce dihydrotestosterone and testosterone, which help the transition of fat mass into muscle mass and help reduce blood glucose.
Due to its composition, emmer has a positive effect on the body of a diabetic and helps:
- Increase hemoglobin.
- Strengthen general immunity.
- Reduce the risk of developing infectious diseases.
- Restore the nervous system: relieves anxiety, depression, mood swings.
- Prevent the development of a variety of cancers.
- Maintain normal bones.
- Improve eyesight.
- Remove slag.
Reception of spelt by a diabetic:
- Improves the condition of the body.
- Activates emotional recovery, and also increases overall performance.
- Improves memory and promotes concentration.
- It cleanses blood vessels from cholesterol plaques and has a positive effect on the cardiovascular system: it improves heart function, increases blood circulation, and equalizes blood pressure.
- Improves the condition of skin, nails and hair.
Spelled while breastfeeding
Spelled porridge is made from a special kind of grain. It is freed from the shell, well crushed, and then polished. Chemical composition spelled is very diverse, it contains many beneficial vitamins, as well as magnesium, calcium, potassium and zinc. Spelled porridge with breastfeeding very useful, well absorbed, but it contains gluten. The only contraindication to the use of this porridge is an allergy to gluten in a child or mother.
