Corn porridge is a delicious dietary dish, the use of which improves health and improves the emotional state of a person. It contains vitamins A, C, E, groups B and K, as well as macro- and microelements: potassium, phosphorus, cobalt, etc. In Russia, porridge is not as popular as in Latin America. However, in terms of its properties, it is in no way inferior to cereals familiar to a Russian person - buckwheat, rice, oatmeal.

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A group of scientists from America conducted an experiment. His results led to the conclusion that regular consumption of corn grits prevents the onset of senile dementia - Alzheimer's disease. Also, croup has a beneficial effect on the nervous and cardiovascular systems and accelerates the process of losing weight.

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Corn grits: composition and KBJU

Corn is a cultivated plant, a representative of the cereal family. For the human body, it is a valuable source of complex carbohydrates, since starch and dextrins (69.6 grams) predominate in its composition. Corn grits are also rich in vitamins and minerals that the body needs to maintain normal functioning. The composition of corn grits is discussed in detail in the table below.

When compiling a diet, it is important to take into account the caloric content and nutritional value (BJU) of corn grits per 100 grams, depending on the method of its preparation.

Beneficial features

Benefits of corn grits for adult health:

1. 1. Fiber in its composition cleanses the walls of the gastrointestinal tract from the remnants of undigested food and has a stimulating effect on intestinal motility. The human body, cleansed of toxins, better absorbs the vitamins and minerals that come with food. It has been proven that regular consumption of foods containing dietary fiber can improve the functioning of the digestive system and get rid of constipation.
2. 2. Antioxidants block the production of free radicals, preventing the formation of cancer cells. Their presence in the human body reduces the risk of cardiovascular disease and slows down the aging process.
3. 3. In diabetes, doctors recommend including porridge in the diet, as the complex carbohydrates in its composition slowly increase blood sugar levels, preventing its sharp jumps.
4. 4. The dish effectively satisfies the feeling of hunger. Therefore, nutritionists advise eating it for weight loss.
5. 5. Porridge made from corn semolina or cereals saturates the body with energy for the whole day. This property is especially appreciated by athletes and people leading an active lifestyle.
6. 6. Corn grits are included in the diet of pregnant women. It saturates the body of the expectant mother with vitamins and minerals that are involved in the formation and growth of the fetus. And thanks to the low calorie content, it helps a woman control her weight.



For children

Corn porridge does not contain gluten, a complex protein that provokes an allergic reaction. Therefore, it can be introduced into the child's diet after consultation with the attending physician.

If the baby's body reacts normally to new food, the volume of porridge can be brought up to 150 ml in a week. The recommended intake of liquid porridge is 1-2 times a week.

Useful properties of the dish for the child's body:

1. 1. Gently cleanses the intestinal walls, promotes easy emptying.
2. 2. Provides a growing organism with energy.
3. 3. With regular use, strengthens the immune system.
4. 4. Ensures the intake of silicon, the deficiency of which leads to eye diseases, abrasion of tooth enamel and frequent headaches.



Contraindications

In some cases, corn grits can be harmful to human health. Before introducing it into your diet, you should get acquainted with the contraindications:

• Ulcerative diseases of the stomach and intestines.
• Blood clotting disorders.
• Thrombophlebitis.
• Tendency to diarrhea.

Corn porridge with butter

There are many recipes and methods for making corn porridge. It can be cooked on the stove, cooked in a slow cooker or microwave. Below is a recipe for making delicious nutritious porridge with butter.

• corn grits - 1 glass;
• water - 2 glasses;
• butter - 50 g;
• salt - to taste.



Step by step preparation:

1. 1. Rinse the grits under running water, after removing all debris from it.
2. 2. Pour water into a saucepan and bring it to a boil. Pour cereal into boiling water, salt it. Add gas and, stirring constantly, bring the porridge to a boil. Then cover the pan with a lid and cook the cereal for 30-40 minutes over low heat until tender.
3. 3. Cut the butter into cubes and add it to the boiled cereal. Mix the dish thoroughly and put in a warm room for 60 minutes. It is advisable to wrap the pan with a warm blanket or towel.

You can serve porridge with herbs, fresh or stewed vegetables or meat dishes.

Diet porridge with pumpkin

List of required ingredients:

• pumpkin - 150 g;
• corn grits - 50 g;
• water - 125 ml;
• milk - 150 ml;
• granulated sugar - 1 tsp;
• salt - to taste.



Step by step preparation:

1. 1. Wash the pumpkin, remove the seeds and skin. Cut the pulp into small cubes.
2. 2. Fry the pumpkin in butter over medium heat for 5 minutes. Then pour half of the portion of milk into the pan and reduce the heat.
3. 3. Pour water into a saucepan, add cereal, salt and sugar. Mix all ingredients. Boil the cereal for 5-6 minutes over low heat under a closed lid.
4. 4. Mash the fried pumpkin with a fork or chop with an immersion blender. Set aside a couple of pieces of pumpkin to decorate the finished dish with them before serving.
5. 5. Combine porridge, chopped pumpkin and remaining milk in a saucepan. Cook over low heat with the lid closed for 10 minutes.

Garnish the finished porridge with pumpkin cubes, dried fruits or nuts. It can also be sprinkled with honey.

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Corn grits are a fairly versatile product from which you can cook many delicious dishes, which are also healthy. To be convinced of this, you need to learn about the calorie content and nutritional value of the well-known corn porridge.

calories

Dishes from corn grits are valued in the cuisines of various countries due to their taste properties and a rich set of valuable substances in the main ingredient - corn. A long time ago, corn grits were used as bread, it was not much different from wheat or rye. The taste and quality of the product depend on the method of processing cereals. It is also responsible for maintaining nutritional value.

The following types of grain are found in stores:

• polished (grain size 5 types);
• crushed (fine grain);
• crushed into flour;
• whole (used for popcorn, dry breakfast).

Despite the fact that corn porridge is a fairly high-calorie dish, it does not cease to be very useful, even in the diet menu. The number of calories depends, first of all, on which liquid component the porridge is cooked on and what is subsequently added to it. Consider the three most common options for cooking boiled cereals.

Cooked porridge with milk contains about 185 calories per 100 grams. The classic recipe calls for 160 g of cereal, 0.5 cups of milk and the same amount of water. On average, one serving will be about 300 g, in which - 1.9 g of fat, 119 carbohydrates and 13.2 proteins. As a result, such a serving of corn porridge is equal to 600 calories. To make milk-based porridge tastier, add a dollop of butter and sugar to taste.

Corn porridge on water without added sugar and oil is dietary - 100 g of the product contains only 90 calories. This recipe is perfect for those who want to lose weight and quickly burn fat. If the amount of water prevails over the cereal, it will turn into a very thin porridge, which will reduce the calorie content even more. True, the taste of such a product is doubtful. One serving weighs approximately 220 g (cereals 50 g, water 240 ml) and contains 0.70 fat, 40 carbohydrates and 5 proteins. A serving contains 206 calories.

A porridge with butter and sugar boiled with water will contain about 140 calories per 100-gram serving, with the addition of pumpkin to this recipe - 193 calories; popcorn and popcorn flakes average 360 ​​calories.

Composition, nutritional value and glycemic index

It is not for nothing that corn porridge is called the queen of cereals. Not only a pleasant taste and aroma made it the best, but also a rich biochemical composition with many essential vitamins and minerals for the human body.

The nutritional value of the dry product is about 340 calories per 100 grams. Among them - 8.4 g of protein, 76 g of carbohydrates and 1.3 g of fat.

A dish of corn grits is famous for its small, but very significant content of nutrients, without which the proper functioning of the body is impossible. The composition contains:

• B vitamins (B1, B2, B6, B9);
• zinc;
• beta carotene;
• chromium;
• cobalt;
• iron;
• niacin (PP);
• copper;
• manganese.

Such porridge benefits literally everyone and everyone, it can be added to the diet of infants, it is completely safe for allergy sufferers and people with gastrointestinal problems. Due to the content of fiber, the body is cleansed of toxins and toxins. Regular use will provide you with strong immunity, start the renewal of cellular tissues, and reduce the risk of various kinds of inflammation, including cancer cells.

Despite the enormous benefits of corn porridge, it should be used carefully: GI (glycemic index) of a product can exceed 70 units. This number grows by adding, for example, sugar and butter to porridge, this also applies to milk porridge - in this case it is better to refrain from any additives, only milk.

To significantly reduce the performance, you can sweeten porridge with fructose, stevia or maple syrup.

If you want to correctly compose your diet by including this porridge in it, be sure to consider the calorie content and energy value (KBZHU) in 100 g of the product. Remember, the indicators depend on the method of cooking and processing.

• In raw cereals: 8.2 g of protein, 1.1 g of fat, 70 g of carbohydrates. The result is 326 kcal.
• In boiled water: 2 g of protein, 0.4 g of fat, 19 g of carbohydrates. Exactly 85 kcal.
• In dairy: proteins -3 g, carbohydrates - 13 g and fats - 2.5 g. Total: 105 kcal.

Is it possible to include in the diet for weight loss?

Undoubtedly, corn porridge is an ideal diet option for breakfast, lunch and dinner. But we are talking about cooking exclusively on water. Milk and other sweet ingredients will increase calories and GI, which will slow down the fat burning process.

You can safely add fresh fruits, vegetables, boiled meat and greens to such a dish. Such a meal will be very appetizing, and most importantly, satisfying. Your body will be saturated with all the vitamins and minerals it needs, which is an integral part of the diet. You will not feel hungry for a long time, and every meal will be pleasant and unlimited. After all, the diet, first of all, should be healthy.

See the recipe for corn porridge below.

Cooked corn grits rich in vitamins and minerals such as: vitamin B6 - 12.5%, vitamin H - 13.2%, phosphorus - 13.6%, iron - 15%, cobalt - 45%, manganese - 20%, copper - 21% , molybdenum - 16.6%, chromium - 45.4%

What is useful Boiled corn grits

• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient intake of this vitamin can lead to disruption of the normal condition of the skin.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of 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 action of insulin. Deficiency leads to decreased glucose tolerance.

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

Corn porridge for weight loss is an inexpensive and pleasant way to adjust your body in a short time. It is especially relevant for those who love sweet, creamy dishes, because it is precisely such a product that they have to eat.

Corn porridge: useful properties

Corn grits are rich in a wide range of essential substances, including vitamins A, B, E, PP and minerals such as silicon, iron and others. In addition, porridge is a source of fiber and useful amino acids - lysine, tryptophan.

Corn porridge is very well absorbed, does not cause allergies and has no contraindications for use, which is why corn porridge is useful for both adults and children.

Its wonderful composition allows you to perfectly influence the work of the stomach and intestines, allowing you to cleanse them from the inside, as well as normalize digestive functions, and eliminate the processes of decay in the intestines. As a result of such cleansing, you restore your metabolism and effectively lose extra pounds.

In addition, corn grits helps to remove fat, toxic substances and toxins from the human body, which will make you not only lose weight, but also improve your health in general.

corn porridge calories

Corn grits are high in calories: 337 calories per 100 grams. However, when you boil it, it swells 4 times. Thus, porridge on water has 67 kcal, and on milk 2.5% - already 109. If you take water and milk in half, the figure will be about 88 kcal. Of course, the dairy option is not suitable for weight loss.

Corn porridge for weight loss

To lose weight in this way, you need to arrange a mini-diet for yourself and for 3 days in a row eat a serving of porridge three to four times a day. In addition, you need to take vitamins and drink 2 liters of water a day. So you cleanse your body and be ready for further weight loss.

Cooking corn porridge

Cooking corn porridge on water is troublesome, it can burn every now and then. In this regard, before cooking, it is recommended to either calcine the grits in a pan without oil, or pour hot water over it and leave for a couple of hours.

Consider the popular recipe for corn porridge with milk. For one glass of cereal, previously soaked or calcined, you need to take 2 glasses of milk and two glasses of water (that is, a ratio of 1: 4). You can make porridge completely with milk - but then it is better to choose skim or 1.5%. Dip the cereal in boiling milk, put on medium or low heat and cook for about an hour, stirring occasionally with a wooden spatula.