Cereals In Snacks

Prof. Dr. Bozhidar Popov is a scientist and lecturer with many years of professional experience as a specialist in nutrition and dietetics. He graduated as a doctor at the Higher Medical Institute, Sofia. He worked as a research associate at the Institute of Nutrition at the Bulgarian Academy of Sciences (later included in the structure of the Medical Academy - Sofia). He specialized in St. Petersburg and Moscow, where he mastered modern methods for the study of digestion. In this field he defended his PhD and doctoral dissertation, discovering and researching for the first time the so-called "Intercellular digestion". He is chairman of the Bulgarian Society of Nutrition and Dietetics. He has over 200 scientific publications and published several collections and textbooks under his editorship. He has participated as a lecturer in many scientific nutrition forums in Bulgaria, Europe, North America, Asia and Africa.


His book "Myths and Truth about Food, Nutrition and Diets" provides the most accurate and objective data on the most important areas of nutrition science.

In most countries, cereals account for over 50% of total energy imports in the daily diet.

Historical records show that wheat was grown about 9,000 years ago in the Euphrates Valley, rice was cultivated more than 5,000 years ago in China, and corn was known in Mexico more than 7,000 years ago. Wheat and barley were staple foods in ancient Egypt, Greece and Rome. Bread was produced in Egypt more than 4,000 years ago. During the Middle Ages in our lands bread was identified with the concept of food and was a staple food for the Bulgarians.

Before we say which cereals are appropriate to include in snacks, let's explain what they are.
 

Cereals

The composition of each grain includes a shell - 14%, germ - 1% and endosperm - 85%. Proteins in cereals average 10-12%, and lysine deficiency makes them incomplete. Fats are relatively low, but with high biological value - they contain phospholipids, vitamin E. Carbohydrates in the beans are about 70%. These are mainly starch in the endosperm and a certain amount of cellulose and pectin in the shells. The latter also contain mainly proteins, vitamins and minerals. The content of P, K and Mg is significant among the mineral substances. Of the trace elements, iron, cobalt, copper and zinc are important, but they are difficult to digest. Vitamins - in addition to vitamin E, almost all B vitamins are well represented.
 

Flour

The flours obtained from whole grains are called whole grains. They contain all the valuable ingredients of the grain, which is why they have a high biological value. Refined flours, in which the husks of the grains are separated to varying degrees, are characterized by a high carbohydrate content and better digestibility. Such flours are almost devoid of B vitamins, mineral salts are reduced by about 50%, cellulose by 90%, some of the grain proteins are separated.

Bread and pasta

They occupy an important place in the diet of the Bulgarian. Bread contains the main nutrients. Proteins - 6-8% are characterized by lysine deficiency, but are rich in glutamic acid. Gluten is the main protein in wheat bread. Carbohydrates - 45-55% are represented mainly by starch, some dextrins, simple sugars. The fat content is negligible. Bread contains different amounts of fiber - cellulose, hemicellulose and others. Minerals are represented by phosphorus, magnesium, potassium, a few trace elements - iron, copper, zinc, manganese.
 

Cereal snacks

We recommend eating cereal at breakfast between lunch and dinner, as they will allow the body to recharge with energy so that it can last until dinner time. It is this snack that is most important during the day, as it helps us eat less in the evening.

It is important that the products are whole grain. It has been proven that some diseases such as colon cancer, gallstones, cardiovascular disease and others. are more common in people who do not consume whole grains. The grain shell of whole grains contains a number of essential nutrients. Wholemeal bread is more useful because it contains cellulose and a higher content of B vitamins, minerals and protein.

At the afternoon breakfast we can eat: a slice of wholemeal bread with cheese; whole grain biscuits rich in fiber and coffee; a piece of cake combined with fruit. These foods provide the body with the necessary energy without overloading it, while at the same time supplying it with essential nutrients.