Buckwheat in bodybuilding. What is the force, brother?

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On a fine Sunday calendar day, which means that today we are waiting for the next breeding notes, it will be devoted to such a product as buckwheat in bodybuilding . As always, we learn all about its benefits, what benefits the cereal yields in the construction of the composite body and much more tasty and healthy.

Well, hungry? Then let's hurry stay one's stomach.

Buckwheat in bodybuilding: What, what, and why.

To begin, we note that in the diet of any zapravskogo pitching, and fitness ladies, no doubt, this should be a mess, because it is the right carbohydrate, which helps fuel the body with energy for a long time without causing a sharp spike in blood sugar. If you still have not included buckwheat in your diet and is still in doubt, I am sure, after reading the reviews all questions will disappear by themselves. So, let's get acquainted with this useful product.

Buckwheat, buckwheat (buckwheat or "deer corn") - Cereal crops plant buckwheat family. The name itself hints at the Greek roots, but it considered the birthplace of the highlands of the Himalayas. Currently, barley is the number one in Russia. In the food industry often uses derivatives buckwheat - buckwheat flour (buckwheat pancakes) , cereals, honey.

In nature, there are the following types of cereals:

• slipped / chaff - split kernel of buckwheat, a small (ground) the fraction of grain;
• unground - whole kernel.

In stores, they differ so.

The main difference between the unground slipped and is cooking and the output volume of the product. First it falls apart in water for 30-40 minutes and increases in volume in 5-6 times. The second - virtually unchanged in volume for its preparation is enough 20 minutes of cooking.

Now let's deal with nutrientnym composition and nutritional value of the product unground (clickable) .

Next in line is the study of the useful properties of buckwheat. In Russia, it was considered food heroes, now it is called "the queen of cereals", thanks to its advantages as follows:

• reducing bad cholesterol levels in the plasma;
• It helps combat gallstones;
• rutin reduces high blood pressure;
• gippoallergenny product which is used as the cushion filler;
• can help in the fight against diabetes - because glycemic index 54 , buckwheat lowers blood sugar levels more slowly than rice or wheat;
• It purifies and strengthens the intestines, stimulates the appetite;
• It does not require the use of pesticides, as It is growing very quickly;
• well remove excess liquid, bringing it out of the swollen parts of the body;
• in its mikrobiotike it refers to food grade yang and great for food in the winter;
• contains gluten, it may therefore be used as a dietary food;
• high content of antioxidants;
• It helps prevent constipation, helping to accelerate the movement of food through the intestines;
• It provides significant benefits the cardiovascular system in postmenopausal women (slowing vasoconstriction, the inhibition of plaque build-up) ;
• protect women from breast cancer;
• Early laboratory studies show that rutin in buckwheat can contribute to the treatment of hemorrhoids;
• Buckwheat seeds contain a lot of B vitamins, especially riboflavin (vitamin B2) , niacin (vitamin B3) , folic and pantothenic acid;
• Buckwheat has a greater concentration of minerals such as iron, copper and magnesium. Copper is necessary for the production of red blood cells. Magnesium relaxes blood vessels leading to the brain and has a therapeutic effect on headaches.

Well, impressive track record of utilities?

Note:

The protein content of the raw buckwheat groats can be up to 19 grams ( 35% of the daily requirement for a person) . Cooked buckwheat already contains 5.7 grams of protein ( 10% ofthe daily requirement) . Raw buckwheat on 100 gr of product contains 350 kcal, boiled - about100 kcal.

If we look at its properties in relation to the construction of the correct proportions of the body and bodybuilding in general, buckwheat is:

• quality source of complete vegetable protein. It contains all eight essential amino acids, including lysine;
• It increases the activity of the metabolic processes and helps reduce body fat;
• 100 grams of grain provides 343 calories in the form of "long-playing" a source of energy;
• Buckwheat is a very rich source of soluble and insoluble dietary fiber - 100 g covers 26% of the daily requirement of tissue;
• It has a high nutritional profile that allows the body a long time to be "filled";
• studies show that buckwheat increases muscle strength and endurance development.

It should be borne in mind that buckwheat has a relatively low score of protein digestibility. Therefore, if you want to increase muscle growth, consuming more dietary protein, it is best to pay attention to the eggs and milk whey.These products have the highest score digestibility.

Actually, with the utility and theoretical point clear. In conclusion I would like to share some practical chips that will help you get the most benefit from the use of buckwheat.

Buckwheat: Practical chips

For the person who is watching her figure, it is important to know the different subtleties in respect of their products at the correct choice of cooking and eating. That's what we'll talk further.

№1. How to choose?

In the store to buy the best light grades of buckwheat (ideally with the presence of green beans) . Light color indicates that the product is subjected to a weak thermal treatment, and it kept most of the nutrients.

Also, it is best to look on the package label - "top grade", it has less impurities and it is cleaner. On the shelves of supermarkets can be found and "improved" versions of buckwheat, with inscriptions - "recommended by the Association of dentists fitness trainers. " Such products do (mostly) different from the classics in the direction of greater content of nutrients (eg, proteins or carbohydrates) , however, and its price is much higher. So decide for yourself whether or not to overpay for additional nishtyaki.

№2. How to store?

There are no nuances not - loves buckwheat dry dark cool place and sealed containers. These conditions guarantee you preserve it intact until the Second Coming.

№3. As it is?

Buckwheat is most effective to use with vegetables (broccoli, asparagus, green beans etc), in that it combined the assimilation of the intestine will flow best. You must also remember that the cooking and especially frying - kills the lion's share of useful substances. So all I said before, you is not useful, because it can not in any way to eat :).

In fact, there is only one correct way of cooking, which few people use - it is a pre-soak in the water room. Your humble servant uses only this method of cooking for all cereals. It consists in the following: cereal superimposed in a deep pan carefully washed (several times) under running water, then filled with drinking water. Since buckwheat, soaking up the water, it is 2-3 hours, and then for 2-3 minutes is cooked with a little water. Total: instead of 30-40minutes of heat and it is unclear what penalty to produce the output, we have a product with the maximum preservation of nutritional properties.

Well, a little different, now you are grounded not only in theory but also in practice.

Afterword

Today on the agenda was discussed topic - buckwheat in bodybuilding . I am sure that you have gathered a lot of useful information for yourself and always turn this cereal in the diet of the athlete. On the sim all, enjoy your meal and see you soon!

PS. Do not pass comment, share your recipes and nutritional secrets!

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