Recipe for couscous porridge with milk. Calorie, chemical composition and nutritional value.

Compound

The value of couscous lies in its composition. First of all, cereals are rich in B vitamins. They are responsible for immunity and complete regeneration of all cells. Cereals also contain selenium, copper, potassium and phosphorus. These microelements each have their own effect on the body. But always and definitely positive.

Composition, calorie content, nutritional and energy value

Couscous is a real treasure trove of nutrients , vitamins and microelements. 100 g of product contains:

• fats - 0.2 g;
• proteins - 3.8 g;
• carbohydrates - 23 g;
• sodium - 5 mg;
• potassium - 58 mg;
• calcium - 8 mg;
• iron - 0.4 mg;
• magnesium - 8 mg;
• phosphorus - 22 mg;
• zinc - 0.26 mg;
• copper - 41 mcg;
• manganese - 0.084 mg;
• selenium - 27.5 mcg;
• vitamin B6 - 0.1 mg;
• vitamin B1 - 0.063 mg;
• vitamin B2 - 0.027 mg;
• vitamin B5 - 0.371 mg;
• vitamin B9 - 15 mcg;
• vitamin E - 0.13 mg;
• vitamin PP - 0.983 mg;
• dietary fiber - 1.4 g;
• choline - 3.3 mg;
• sugar - 0.1 g;
• polyunsaturated fatty acids - 0.1 g;
• cholesterol - 0 mg.

100 g of ready-made cereal contains almost a quarter of the daily requirement of copper, which we should consume with food.

Calorie content is 376 kcal per 100 g, which makes it quite filling, but eliminates the possibility of gaining excess weight even with frequent use.

The glycemic index of a whole grain product is 45, and that of semolina is 65.

This is an average value, which says that blood sugar levels will increase gradually, so the risk of diabetes among connoisseurs of this cereal is minimal.

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Benefits of couscous for the body

By regularly consuming such cereals, you receive invaluable benefits for the body. Because couscous works like this:

• Participates in the process of hematopoiesis. Ensures normal functioning of the circulatory system.
• Works as a powerful antioxidant. Prevents the negative effects of free radicals.
• Ensures healthy heart function and maintains normal bone tissue.
• Contains a large amount of complex carbohydrates. Therefore, it helps break down fats and gives you energy for the whole day.
• Eliminates symptoms of chronic fatigue. Fights insomnia and depression.

• Improves the appearance of hair, skin and nails. Namely, it rejuvenates and prevents the appearance of gray hair.
• Normalizes the functioning of the gastrointestinal tract.
• Stabilize water-salt metabolism in the body.
• Stimulates brain function.
• Increases the concentration of hemoglobin in the blood.
• Reduces bad cholesterol levels.
• Promotes the full production of female sex hormones.
• Keeps joints healthy.

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How is this cereal beneficial or harmful?

The product will be quite useful at any age , but you need to know the rules of use in advance. This will avoid the negative consequences that sometimes occur among couscous lovers.

The cereal has a delicate taste and restores many impaired body functions.

Contraindications for including dishes from it in your diet also exist, but they differ for different age categories.

For adult men and women

Benefits for adults:

• improves the functioning of the cardiovascular system, prevents myocardial infarction, heart failure, and other serious diseases;
• has a positive effect on memory and concentration;
• will be a good prevention of exacerbation of gastrointestinal diseases due to its enveloping and astringent properties, will improve kidney function;
• normalizes hormonal levels, the production of estrogens - female sex hormones;
• will give you a boost of vigor and energy for a long time.

However, despite the not very high glycemic index, patients with diabetes should eat couscous with caution : consuming it in large quantities can provoke an exacerbation of the disease.

Individual sensitivity to the product, excess weight (subject to a menu high in fats and carbohydrates) are risk factors; may cause unwanted allergic reactions or obesity.

For pregnant and lactating women

An indispensable product for pregnant and nursing mothers.

It contains a sufficient amount of folic acid, which is involved in the formation of nucleic acids that carry information about heredity, which prevents serious malformations in the fetus.

Nursing mothers can eat cereal every day : it saturates breast milk with all the necessary vitamins and microelements, improves the functioning of the gastrointestinal tract and increases the number of red blood cells in the blood and increases the production of the “joy hormone” - serotonin.

There are no contraindications, except for individual sensitivity.

For children

Is couscous good for children? Definitely! Since cereal dishes help strengthen the immune system, children should be given them in the autumn-spring season , when immunity is almost zero, and the risk of catching a cold or contracting the flu is very high.

Hearty main courses or salads with couscous will allow your baby to recharge with energy for a long time and continue to lead an active lifestyle.

The product has a positive effect on brain activity and is recommended for schoolchildren of any age: improves memory, concentration, efficiency, and concentration.

Contraindications: diabetes of any degree, tendency to allergies, obesity.

For the elderly

The product contains copper in high concentrations . This makes dishes made from it a good preventive measure that prevents:

• joint diseases;
• premature skin aging;
• graying of hair;
• digestive disorders in older people;
• fragility of bones.

But with obesity, hormonal disorders associated with menopause, or endocrine diseases, it is still better for older people not to abuse cereals .

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Harm of couscous

Despite the fact that cereals are most beneficial for the body and have an average glycemic index, you should still avoid them in the following cases:

Diabetes. It is worth considering that cereal increases glucose levels.

People with individual intolerance to wheat, grains and gluten.

Obesity. It is important to remember that the group has a high caloric content. And in combination with other harmful products such as fast food, sweets, it can lead to significant weight gain.

Bzhu and kbzhu couscous per 100 grams

Cereals have fairly high caloric content, but are often included in the diet. This is due to the fact that it consists of 70% carbohydrates, but those that have an average glycemic index and leave you feeling full for a long time. It goes well with meat and vegetables. It can be used as a mono-dish; even sweets are prepared from cereals.

In dry form, couscous has a very high calorie content - 376 units per 100 g. The protein content is 12.8 g, fat - 0.6 g and as much as 72.4 g of carbohydrates.

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Boiled

Even without special utensils for preparing porridge, it is easy to cook it at home in an ordinary saucepan. First, bring 1 glass of water to a boil, add salt to taste and 50% of a glass of cereal. Close the pan and cook for 2-3 minutes. After this, add a little vegetable or butter.

If you cook in a slow cooker, then after heating the water, in the “Warming” mode, simmer the dish for about 5 minutes.

Boiled couscous bju:

• 3.79 g protein;
• 0.16 g fat;
• 23.22 g carbohydrates.

Calorie content of 100 g is equal to 112 kcal.

With milk

To cook with milk you will need 150 g of cereal per 300 ml. Bring the milk to a boil and add the porridge, first turning off the heat on the stove. The mixture is infused on the stove for 5-10 minutes. You can add vanilla and dried fruits, previously soaked in boiling water, to the dish.

Couscous kbju:

• 6.2 g protein;
• 2.4 g fat;
• 29.0 g carbohydrates.

There are 166 kcal per 100 grams of food. The fattier the milk, the higher the calorie content. It is best to eat porridge with warm milk.

If you cook a dish in a multicooker, then in order to prevent the milk from escaping, it is recommended to install a grill for vegetables or pre-lubricate the inside of the bowl with butter.

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With vegetables

Depending on the season, cooking recipes can change dramatically. To prepare a winter version of the salad, you only need carrots (boiled or raw), onions and some greens. Root vegetables can also be fried in a pan.

For example, if you fry pumpkin, bell peppers, zucchini and onions for a salad in vegetable oil, then the yield of 100 g will be:

• 1.3 g protein;
• 6.3 g fat;
• 7.3 g carbohydrates.

Energy value – 89.1 units. The calorie content of each salad will have to be calculated separately, depending on the number of vegetables, their nutritional value and method of preparation.

Traditional

To prepare couscous according to a traditional recipe, you do not need any culinary skills. For 1.5 cups of boiling water you will need 1 cup of cereal. Salt and sugar are added to taste. First, the cereal is poured into a container, filled with water and covered with a lid. Leave for 5-7 minutes, you can beat the mixture a couple of times to make the dish crumbly. This is actually a steaming method.

The energy value of steamed or boiled porridge is the same - 112 kcal.

There are no prohibitions on changing proportions. To make the porridge more crumbly, add less water; it is suitable for preparing a salad of fresh vegetables, with the addition of herbs and a small amount of lemon juice. To give the dish the most delicate texture, add 2 glasses of water and it will be an ideal side dish for dishes with seafood and meat. When cooked, couscous is usually served on a clay plate, with meat placed in the middle.

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As it is

To gently lose weight, you should not go on a diet of just couscous. This will definitely not bring any benefit. Quite the contrary. But if you approach the use of cereals correctly, then they will play a good role in weight loss. Follow these rules:

• Always eat couscous only for breakfast. These are complex carbohydrates that stimulate the body to digest food for a long time. As a result, he gets rid of extra pounds.
• Cook cereal only by steaming or using water to reduce its calorie content. Do not add sugar to the porridge under any circumstances. And definitely don't cook with milk.
• The portion should be equal to your palm. Not more.

Remember that cereals are rich in plant fiber. That is, it stimulates softening of the stool. It attracts water to the intestines and normalizes the process of bowel movements. And this is important for gentle weight loss.

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What kind of cereal is this?

Nutritionists call North Africa the birthplace of grain. Many centuries have passed since then, and the whole world is still interested in the benefits of couscous for weight loss. Today, cereals can be found on the shelf of any store; they are quite common, along with rice and buckwheat. Still, not everyone knows whether couscous can be used for weight loss, whether it is harmful to the figure or, conversely, whether it is healthy to cook and eat it correctly.

The combination of unusual taste, tenderness and usefulness gives birth to a grain unknown to many. Couscous is not a grain in its own right, as you might think. It is obtained by mixing two different elements: a mixture of semolina and millet is considered traditional. Then a small amount of flour is added, shaken on a sieve and round lumps are obtained. Typically, these lumps are yellow in color due to the millet used. The composition of the grain allows you to obtain undoubted benefits for the body.

So, what vitamins and nutrients are contained in the product:

• Calcium;
• Copper;
• Iron;
• potassium and magnesium;
• Sodium;
• Zinc;
• selenium;
• B vitamins, vitamins PP, E, K.

The calorie content of the product cannot be called dietary. This is approximately 340 calories per 100 grams. It would seem that such a high nutritional value can harm the figure. However, eating porridge does not allow you to eat a lot of it: for example, a small portion gives you a feeling of fullness for half a day. The diverse composition of couscous allows the body to receive enormous benefits and meet its nutritional needs.

How to select and store couscous

In order for porridge to please you with its taste and benefits, you need to choose it correctly. There are several varieties of couscous available in stores, made from different grains.

• Wheat couscous made from durum varieties is considered the most useful - it contains the maximum amount of valuable properties and is approved for consumption even with chronic intestinal ailments. However, according to your tastes, you can choose cereals based on rice or barley.
• Any quality couscous consists of just two ingredients - grains and water. If something else is present in the composition, the cereal can no longer be considered natural.
• When purchasing couscous, you need to look at the production date. If the expiration date is coming to an end, it is better not to purchase the cereal - it will spoil before the packaging expires.

Carefully sealed couscous will keep in a dark, dry, cool place for up to 10 months. It's best to keep the grains away from spices or seasonings with strong flavors to prevent the couscous from absorbing their odors.

Harm and contraindications

Having dealt with the question of how couscous is useful, you need to decide on contraindications to the use of this product.

Any product has indications and contraindications for use. Couscous is no exception, the health benefits and harms of which have been well studied. The main negative properties are associated with the fact that it is made from wheat grains, which contain the protein gluten and a lot of carbohydrates.

Couscous is contraindicated:

• persons suffering from celiac disease - gluten intolerance;
• people who are allergic to other proteins in the product;
• young children, especially under one year of age, for fear of developing allergies;
• patients with diabetes mellitus, because couscous porridge can lead to an increase in blood glucose concentrations.

If after eating couscous there are signs of poor tolerance (nausea, vomiting, flatulence), then the cereal should be excluded from the diet.

Temporary refusal of couscous is required by exacerbation of diseases of the gastrointestinal tract.

Old age is also a limitation for introducing couscous into the diet (you can eat a small portion no more than 1-2 times a week).