In bodybuilding, good nutrition is a prerequisite for gaining muscle mass. The problem for most beginners is the complete lack of knowledge of how much food is needed for muscle growth. People are used to grabbing a sandwich with sausage for breakfast and when they replace it with porridge, they already think that they have adjusted their food.
It is known that for muscle growth you need to consume not less than 5 grams carbohydrates per 1 kg of own weight. In addition, 2-3 grams of protein and about 0.5 grams of fat (unsaturated) - again per 1 kg of weight.
If put in plates, it will come out 4 plates by 400 ml buckwheat. Try to measure as much and you will find that this is a decent amount. It is possible that you may not even be able to eat that much in one go.
Pay attention to the cup in the center between the plates. The volume of this cup is standard - 200 ml... So all this dry buckwheat takes only 1.5 cups, i.e. 300 ml is 250 grams. Total: 155 g carbohydrates and 30 g protein. Weight lifter 70 kg you need - 70x5 \u003d 350 g carbohydrates, and this is more than 2 pans!
Now you understand that you eat very little to gain muscle mass! Should I show pictures of meat and cottage cheese, which are necessary to "close" the daily protein requirement?
Buckwheat is very popular, and every day hundreds of thousands of houses prepare it. But those who are first starting out with this product, or even about cooking in general, may experience certain problems. It can be difficult to measure the exact amount of the product according to the recipe if there are no scales or they are out of order.
Using this cutlery, it is very easy to measure the right amount of dry cereal. You don't even need to take into account the exact weight in grams. It is enough to note that 3 standard servings are 1 cup (200 g). With skillful preparation, half of this amount is enough for two people. But in order to calculate the preparation itself as competently as possible, of course, this information is not enough.
A standard faceted glass with a rim on top has a 250 cc capacity. cm. If you fill it up to the rim, you can put 210 g of kernel, and if you bring the styling only to the horizontal strip, the amount of cereal will be exactly 200 gr. For the so-called, the indicators are less - 160 and 155 g, respectively.
It is worth remembering that the exact weight of the cereal may vary slightly depending on the moisture content (the lightest is after roasting and thorough drying).
The faceted glass tank looks, of course, much better than its plastic counterpart. But the latter is easier and cheaper, and is more common in kitchens. The mass of cereals placed in a glass depends on its volume. For the most popular type of product - kernels - the indicators are as follows:
But in a saucepan, a frying pan, buckwheat groats are transferred by many not with glasses, but with spoons. A tablespoon filled without a tubercle contains approximately 19 g of product. With this in mind, you can fill with spoons any container of unknown capacity, and then make a simple calculation. But it must be remembered that the mass of cereal in the scooping part can vary from 17 to 23 g. It is influenced by both the humidity and the variety, and how actively the buckwheat is scooped up; however, as a first approximation, you can select at least 50, at least 260 g of a product with an accuracy acceptable for cooking.
All that has just been said applies only to a dry product purchased at the market or in a store. But after cooking, the mass of the dish that fits in the same containers changes noticeably. Let it be required that there are 100 grams in a plate. It is quite possible to determine the required amount of porridge without the use of scales. In some cases, they even use ... appearance - it is enough to imagine how the required mass of porridge looks like and compare it with some object that is accessible to the eye.
However, not all so simple. Photos, even printed in leading magazines or posted on reputable websites, are not suitable for accurate conclusions. Differences in illumination, color rendition, different backgrounds, camera angles, print and graphic file quality, perception characteristics, “not such” dishes - all this greatly interferes.
But amateur and experienced chefs have another way to solve the problem. The same cutlery that is used to measure dry food comes to the rescue.
To measure 150, 250, 300 g or any other amount, you can use the most common tablespoons and teaspoons. By weighing the cereal boiled in water in this way, it is absolutely impossible to make a "slide". Despite its seemingly small size, this protrusion can distort the estimate. A teaspoon contains 5 ml of boiled buckwheat, and a tablespoon contains 15 ml. Now it only remains to find out what is the mass of 1 ml.
You can learn more about how to measure the weight of buckwheat indicated in grams in the next video.
And the recipes indicate the required amount of cereal in grams. It is convenient when you have scales at hand, especially electronic ones. And if they are not? In this case, it is good to know how much buckwheat is in a glass, so that you can easily measure the kernel or do it.
Knowing how many grams of buckwheat are in a glass or tablespoon, it is easy to measure the required amount of cereal.
The most common measure has long been a faceted glass with a rim, the volume of which is 250 cm 3. How much buckwheat is in a glass with such a volume?
Remember that cereal weight can vary, albeit slightly. It depends on whether buckwheat is used dry or wet. A gram in a glass will be larger if the cereal is moist. Calcined, well dried - lighter.
And if you use not a faceted glass, but a disposable plastic cup? How many grams of buckwheat are in a glass if we have a container with a volume of 100 or 200 ml? Knowing the volume is enough to calculate the weight of the cereal:
Another simplest way to measure buckwheat is sprinkle it with a tablespoon... Calculate how many grams of buckwheat there are in a glass, just knowing that in a standard tablespoon there is about 19 grams of buckwheat (without a slide). 11 such spoons are placed in a 250 ml glass: 11x19 \u003d 209 gr.
In this way, you can measure not only the glass, but also any other container that you use. The weight of buckwheat in a spoon can vary from 17 to 23 grams, depending on the moisture content of the cereal and how generously you pick it up in a spoon.
A tablespoon of buckwheat contains 17-23 grams.
Of course, without weights, you will only get an approximate knowledge of how many grams of buckwheat are in a glass. However, this is enough to prepare a delicious dish according to your chosen recipe.
Buckwheat combines two paradoxical qualities. An unusually satisfying and nutritious product - at the same time, it is truly low in calories and is perfect even for very strict diets. The reason for this is the high content of proteins and complex carbohydrates, which makes buckwheat dishes extremely useful for people leading an active lifestyle and playing sports.
| |We suggest that you familiarize yourself with two comparative tables of the calorie content of buckwheat. The first table contains calorie data boiled buckwheat porridge without additivesand the second is about nutritional value raw cereals.
Nutritional value 50 gr of boiled buckwheat - 55 kcal. Protein: 2.1 g, Carbohydrates: 10.65 g, Fat: 0.55 g.
*Calorie content of boiled buckwheat and the ratio of BZHU depends on the method of preparation and the amount of water.
The table contains indicative figures. The nutritional value of 100 grams of ready-made porridge cooked in water and without the addition of oil, as a rule, does not exceed 110 kcal.
Thus, 100 grams of raw buckwheat groats (which is usually required to prepare one or two servings of porridge) contains only 330 kilocalories, which is only 13.2% of the daily requirement of an adult (2500 kcal).
Buckwheat porridge and other buckwheat dishes are good for our health and well-being due to their balanced composition and high nutritional value. At the same time, one should not think that the nutritional value of buckwheat porridge is a consequence of the high calorie content. Not at all - the secret of nutritional value lies in the large amount of "slow" carbohydrates and high-grade easily digestible proteins in its composition.
In no case should you be afraid of a relatively large amount carbohydrates in raw cereals. As we mentioned above, buckwheat does not contain at all, which lead to sharp fluctuations in the level of "sugar" in the blood. All the carbohydrates contained in buckwheat are slow, which means that one portion of buckwheat porridge will create a long-term feeling of satiety, despite its low energy value. Thereby buckwheat porridge is great for weight loss and can be included in a healthy breakfast to help you avoid hunger until lunchtime.
The most valuable nutritional components of buckwheat for people actively involved in sports, and, first of all, weightlifting, are proteins (proteins)... It contains a whopping 12.6 grams per serving. At the same time, the amino acid composition of proteins is one of the richest and most balanced among plant foods. Buckwheat proteins contain a large amount of important amino acids - lysine and methionine. At the same time, buckwheat proteins are highly digestible, which makes this cereal indispensable in the diet of athletes to accelerate muscle recovery after training.
Very often buckwheat is used as a temporary substitute for meat and other sources of animal proteins. For the same reason, this cereal enjoys stable popularity among vegetarians, for which its rich amino acid profile is especially important.
Concerning fat, then there are very few of them in buckwheat - only 3.3 grams per serving. At the same time, there are no harmful saturated fats at all. However, it is not for nothing that the proverb says that "You can't spoil porridge with butter." For better assimilation and a more pleasant taste of buckwheat porridge, it is better to add a small amount of vegetable oil to it (flaxseed oil will be especially useful because of the high amount of OMEGA-3 and will perfectly complement the taste) or initially cook not in water but in milk. You can fry a portion of porridge with two eggs a little more, so it will become even more tasty and crumbly.
Now that we have figured out how many calories are in dry buckwheat and boiled in water, let's move on to the mineral composition and vitamins contained in it.
Buckwheat contains important water-soluble B vitamins, which, unlike fat-soluble vitamins, must be supplied to our body every day, because do not accumulate in it. In terms of minerals, buckwheat is undoubtedly one of the leaders in iron content. However, it must be remembered that the iron we get from plant foods is absorbed much worse than from animal products. If you are a vegetarian, you should consider taking additional vitamin and mineral supplements with iron.
In general, buckwheat cannot be called rich in minerals and vitamins. For this reason, we do not recommend to "sit" on the popular "buckwheat diet" for a long time, because with all its useful properties and nutritional value, a lack of vitamins can lead to vitamin deficiency and many other unpleasant consequences. As they say, everything is good in moderation.
And only as part of a varied diet, buckwheat shows all its beneficial properties. Buckwheat porridge is an excellent and balanced dietary product that can be safely recommended for regular consumption by absolutely everyone - both children and women and bodybuilders who want to lose weight and maintain body weight (it is especially useful to eat buckwheat a few hours before strength training, because it gives a long feeling of satiety) and athletes and, of course, the elderly.
For a variety of culinary recipes using buckwheat, it is required to determine the equivalent of cereals. If you have a special measuring glass, then everything is simple, but if there is no such device on the farm, but you need to measure buckwheat now, a spoon or glass will do. One has only to figure out how much cereal will be in such a container. Many housewives are most often interested in the question of how much is 100 grams of buckwheat. And for completeness, we subtract the amount of dry cereals and boiled buckwheat.
Everyone knows that in order to cook buckwheat porridge, they take cereal and water in a 1: 2 ratio. For cooking, 10-12 minutes will be enough, you need to maintain a low heat. After heat treatment, it immediately becomes noticeable that the volume of buckwheat has tripled. So how much is 100 grams of cooked cereal? Surely most housewives have come across such a question. Let's dot all the i's and find out in more detail how much it is in tablespoons - 100 grams of buckwheat.
When calculating such a value, you should first understand the parameters of density and bulk density. Dry buckwheat has a density of 800 g / l (grams per liter), which means that only 800 grams of product will fit into a liter jar (flush with the top of the jar). At the same time, the bulk density is 1.250 l / kg (liters per kilogram), that is, 1 kilogram of buckwheat will not fit in a liter jar, since it takes up more - 1.250 capacity. Considering the above features, remember that the answer to the question, how much is 100 grams of buckwheat, is simple. One hundred grams of buckwheat has a volume of 125 milliliters.
For measuring and pouring, as a rule, they use not tea or dessert spoons, but tablespoons. In Russian-speaking countries, their nominal volume is 18 ml. In gram terms, this means that 25 grams are placed in a tablespoon. That is, theoretically, 100 grams of the product is measured out with 4 tablespoons. But remember that the bulk density of the product is 1.250 l / kg, and boldly scoop up another spoonful of cereal. Now we have about 100 g of buckwheat.
Now we have to figure out, 100 grams of buckwheat is how many glasses. Understanding this issue, you should pay attention to the fact that glasses are of two types: tea and faceted. Both those and others are characterized by a volume of 250 ml, provided that the container is filled to the top.
The main difference between a faceted glass is a narrow strip located in the upper part, popularly called a rim or a belt. The volume of such a vessel along this very edge is 200 ml. It is important to know about this, since it is a faceted glass that is used in cooking more often than a tea glass.
And in that, and in another glass there will be 200 grams of cereal. This is provided that the container is filled to the top. Therefore, figuring out how much it is - 100 grams of buckwheat, remember that in a glass half full, it is exactly 100 grams.
To cook buckwheat porridge, take 100 grams of buckwheat kernels and 200 ml of water. It is known that 200 ml of water is equal to 200 g. If the technology for preparing buckwheat porridge is followed, water evaporates in a small amount, and this percentage is about 10-15%. At the same time, porridge is never bland. Depending on the recipe, salt, sugar, milk, butter, etc. are added to the cereal. Therefore, depending on the cooking technology and the recipe for porridge, from 100 grams of dry product, 270-300 grams of boiled porridge is obtained.
Here is the answer to such a frequently asked question: 100 g of buckwheat - how much boiled cereal is.
You should have already understood that the mass of dry buckwheat groats exceeds the bulk mass of water. Therefore, the bulk density of cooked porridge is higher than that of water and lower than that of dry cereals. This is roughly 1.08 ml / g (milliliters per gram). With this in mind, 100 grams of boiled buckwheat:
Please note that the calorie content of buckwheat is 308 kcal, and the nutritional value of the product is:
There is no need to talk a lot about the benefits of buckwheat, everyone already knows about its properties and qualities. Therefore, be sure to add this product to your weekly diet to feel better, more vigorous, and healthier.
We tried to find out some measurement methods to make it easier for you to understand how much 100 grams of buckwheat is. We hope this information will be useful for you and will certainly come in handy during the preparation of various dishes from buckwheat groats - so popular, healthy, therapeutic and dietary.
