Muesli is a favorite breakfast of millions of women around the world who hope to always stay in excellent physical shape and good spirits thanks to the magic mixture. Manufacturers are actively promoting muesli as a variant of a full-fledged balanced diet. healthy breakfast, which mothers willingly feed their children. Is this really true or are we being fooled again? Muesli benefit or harm? Let's try to loosen up, i.e. think about it and bring some clarity.

Physicians on the qualities of dry breakfasts

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Muesli: what? where? when?

Muesli, in the form in which we know them, was created and popularized more than a hundred years ago by the Swiss naturopathic doctor Max Bircher-Benner. Walking the Alps, he met a shepherd who generously shared with him his modest food - porridge from ground wheat seasoned with milk, honey, blueberries and strawberries. As it turned out, the shepherd eats a miracle gruel almost every day twice a day, and his father and grandfather gave him the recipe. In his 70s, the shepherd has never been to the hospital and continued to do housework and walk the mountain slopes for hours without any problems. Having somewhat improved the composition of muesli, Dr. Benner introduced them into the daily diet of his patients.

Muesli is a combined product based on oatmeal, as well as crushed grains of rye, wheat, barley or rice. All the charm of muesli lies in delicious raisins: fresh and dried fruits, berries, nuts, honey and other additives.

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Weigh the pros and cons

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Useful properties of muesli

Muesli is a complex product rich in vitamins, minerals, amino acids and many others. useful substances. All this can literally give a person a morning boost of vivacity and energy.

The usefulness of muesli lies in the fact that the cereals included in muesli are usually whole and unground, and this allows you to save all their nutritional value. Muesli is rich in B vitamins and vitamin E, as well as such trace elements as iron, magnesium and calcium.

Oat flakes during heat treatment form a slightly slimy mixture that normalizes the functioning of the gastrointestinal tract.

Dried fruits are rich in vitamin A and B vitamins, calcium, potassium, iron, magnesium, phosphorus, sodium. And nuts contain a lot of polyunsaturated fatty acids necessary for the body.

Muesli - perfect option for overweight people. The dietary fibers included in the muesli are digested rather slowly, thereby dulling the feeling of hunger. At the same time, fiber activates intestinal motility, helping to eliminate harmful cholesterol, toxins and toxins. In addition, fiber prevents the absorption of fats.

Simple and complex carbohydrates are in muesli in a balanced proportion, which helps to avoid jumps in blood glucose, which are caused by eating sweet and starchy foods containing mainly simple carbohydrates.

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Harm of a useful mixture

Muesli will benefit only if their composition is natural and balanced. A wide variety of flavors help manufacturers to attract consumers: from honey and chocolate to exotic tropical fruits. This is where the measure and caution should be observed. coconut flakes, chocolate, honey filling - high-calorie supplements that, when regular use do not quite fit into the concept of dietary nutrition and also leave a mark on ... the waist. Therefore, if you care about the harmony of the figure, try to choose muesli only with whole grains, without heavy additives and sweeteners. It is desirable that only dried fruits give sweetness.

The harm of muesli can also be found in their constituent exotic fruits, which can be treated with sulfur-based preservatives, which is fraught with undesirable consequences primarily for people with allergies, stomach and kidney diseases. Especially the bright color of dried fruits should alert. The best option- independently enrich muesli with those fruits and berries that are right for you.

To eliminate the harm of muesli, carefully study the composition of the product. Pay special attention to the presence of vegetable fats, which may contain saturated fatty acids that are harmful to the cardiovascular system.

A significant drawback of muesli is a very low content, and even the complete absence of ascorbic acid, i.e. vitamin C, necessary for the normal functioning of the body and strong immunity. That is why muesli is recommended to be consumed with freshly prepared fruit juices.

If you look well, good and bad can be found in any product. And yet, muesli is more of a benefit than a harm, but, like any other product, they should be consumed in moderation: 30-50 g per day. As for the rest, I would like to wish only one thing: be vigilant and your muesli will only benefit you!

The modern rhythm of life leaves us little time for everyday chores, which include daily cooking. Therefore, many housewives try to minimize the time it takes to cook. That is why the most popular different products fast food. However, most of these foods do not contain anything useful for the body, and can even harm it. But a product such as muesli, which is most often prepared for breakfast, is not included in the category of junk food, let's try to figure out how to cook them correctly, and also answer questions about how muesli is useful and how harmful it is to the body.

Of course, you can buy ready-made muesli in the store, which you just need to pour over with milk or boiling water, and after a couple of minutes they will be ready for consumption. However, one cannot be sure of the quality and usefulness of such a product. It is much better to cook muesli on your own, firstly, it will cost you less, and secondly, you will know exactly the composition and quality of the resulting composition.

How to make muesli for breakfast?

To prepare muesli on your own, you need to stock up on a certain amount of ingredients. You can easily buy them for the future, and every morning please yourself and your family with a delicious and healthy breakfast.

So for one serving of muesli you can take a handful oatmeal instant food (Hercules product would be ideal), as well as a pinch of raisins, a couple of walnuts or almonds and various dried fruits to choose from. As the last ingredient, you can use prunes, dates, dried apricots, mangoes, etc.

It is best to brew muesli not with boiling water, but with cool pre-boiled water, so all the ingredients retain the maximum amount of nutrients. Grind the nuts, combine them with raisins, other dried fruits and cereals, then fill them with water so that the liquid covers the contents of the plate by about a centimeter.

In the morning, the muesli will be completely ready, add half of any fresh fruit, for example, half a banana, pear or apple. You can sweeten your breakfast with honey if you wish.

Other products can also be used as a basis for muesli - a mixture of flakes from different cereals, etc. Milk can also be used to fill the prepared composition, however, this manipulation is best done in the morning using boiling milk, otherwise your porridge may simply turn sour overnight .

Cooked muesli can also be combined with yogurt or kefir. Such options are especially popular among girls who want to get rid of excess weight. There are also more exotic options for preparing such a breakfast, for example, based on orange juice.

Muesli - benefit and harm

What are the benefits of muesli for breakfast?

Muesli is perfect for quick breakfast. They are a source of a significant amount of carbohydrates, which are processed by the body for a long time, saturating it with the lion's amount of energy. At the same time, it is important that this energy is produced gradually, allowing you to get rid of the feeling of hunger for a long time and hold out until lunch without snacks.

Muesli contains a huge amount of vitamins. They contain a significant amount of B vitamins, from the deficiency of which a huge number of modern people suffer. Such vitamins are necessary for the normal functioning of the nervous system, they provide a good condition of the skin, nails and hair.

Also, such a product contains a lot of fiber, it does not contain any nutrients, but it perfectly optimizes digestion processes, eliminates "bad" cholesterol, toxins and toxins.

Muesli will benefit people with a variety of ailments of the cardiovascular system, including hypertension, they will help with diseases of the digestive tract, frequent constipation, etc. Useful components of such a product are needed for the normal functioning of the heart muscle and maintaining the health of the skeletal system.

The systematic inclusion of muesli with dried fruits and nuts in the daily diet has a positive effect on the functioning of the brain. Such nutrition helps to improve memory processes, reaction speed and overall ability to learn and process information.

Also, such a product has a positive effect on the functioning of the liver, helping to cleanse it, restore the normal activity of hepatocytes, etc.
Useful components of muesli stimulate blood formation processes, helping to prevent anemia.

Why are muesli bad?

If you want to lose weight, you should not get carried away with ready-made muesli, which contain chocolate, honey, sugar, etc. They are a source of a significant amount of extra calories.

Also, most muesli is not suitable for people with diabetes, however, a sugar-free homemade product will be a great option for them.

Among other things, there is absolutely no ascorbic acid in such a breakfast dish. That is why, to effectively strengthen the immune system, it is recommended to take vitamin C in addition.

When buying ready-made muesli, carefully study their composition, remember that exotic additives can cause allergic reactions, and various incomprehensible modifications can harm the body. It is best to cook such a product yourself, choosing high-quality and healthy ingredients.

The most popular foods that women like to eat for breakfast are instant cereals, breakfast cereals and muesli. But how could it be otherwise - it is simple and convenient to prepare, tasty and fragrant, varied, and most importantly - fashionable. Now all TV channels are running advertisements promoting a healthy lifestyle with the help of instant breakfasts - they promise us a boost of energy, good mood, slim figure and healthy body.

Mass propaganda leads to the fact that young mothers are happy to feed their babies with balanced and fortified dry breakfasts. But scientists are trying to prove the opposite. In their opinion, what we see on the shelves of supermarkets is made with repeated processing, saturated with multiple harmful additives and is of very dubious quality.

Let's find out whether muesli is really good for health, whether they can harm the body and how not to fall for the hook of manufacturers and choose quality product?

What do we know about muesli?

The history of their thoughts has been leading for a long time - more than a hundred years have passed since their discovery to the world. Then they were a mixture of oatmeal with crushed grains of wheat, rye, rice or barley. And the highlight of this dish was dried fruits, pieces of fresh fruit, berries, honey, nuts.

Now muesli is made from the same whole grains (oats, wheat, barley, rice, corn), and the range of additives has expanded significantly - pineapples, papaya, dates, prunes, raisins, flax seeds, sesame seeds, pumpkin or sunflower seeds. All this is conveniently packaged and sent to stores. The buyer only has what to buy finished product, pour any liquid (milk, yogurt, juice, kefir) and enjoy a tasty and healthy mixture. And saving time on preparing breakfast for many becomes a decisive argument in favor of muesli.

The benefits of muesli for the body.

Ideally, muesli is a complex product rich in vitamins, minerals, amino acids, quickly digestible, energizing the body until the end of the day and satisfies hunger well. Them daily use helps to normalize the work of the digestive tract and improve well-being. If only it is really natural muesli, produced according to a special technology that excludes additives and processing.

Balanced natural blend contains fiber and dietary fiber to help the digestive tract. Muesli enhances intestinal motility, helps to cleanse
slags, toxins, salts, radionuclides, "bad" cholesterol. Fiber activates metabolism, prevents the absorption of fats and helps to solve the problem of constipation. Dietary fiber is digested slowly, which maintains a long feeling of satiety.

Muesli contains the optimal ratio of simple and complex carbohydrates. This helps prevent high blood glucose levels. Complex carbohydrates are a prophylactic against malignant tumors in the intestines, they are digested for a long time, relieve hunger and constant snacking. And simple carbohydrates improve the activity of the body and help to recharge with energy.

Vitamin B, present in natural muesli, calms the nervous system, vitamin E stops aging and is a natural antioxidant, and vitamin A strengthens the immune system, teeth, bones, improves vision and work thyroid gland. Muesli is rich in calcium, potassium, iron, phosphorus, sodium, magnesium and other macro- and microelements.

Thus, a quality product helps the heart, strengthens blood vessels, hair and nails, prevents osteoporosis, atherosclerosis, age-related disorders, improves skin condition, improves immunity, and speeds up metabolism. Muesli is allowed even for diabetics if there is no sugar in their composition.

Do muesli help to lose weight and what is their calorie content?

Of course, in any advertisement we will hear an affirmative answer to this question. But in fact, not every mixture of cereals and fruits will help you become slim without much effort.

The calorie content of most types of muesli is not the lowest - 100 grams of the product contains 450 kcal.

Of course, it depends on the additives - chocolate chips, nuts, marmalade make the product more high-calorie. These muesli will definitely not help you lose weight.

But unsweetened muesli with a minimum composition (with healthy fruits and without impurities like syrups, icing, nuts) are good if you decide to go on a diet.


Beneficial features muesli will appear only on the condition that you have purchased a natural and high-quality product with a balanced composition. Unfortunately, now it is not so easy to do this: manufacturers "lure" buyers in all possible ways - bright packaging, surprise gifts inside, a multitude of additives and toppings. It is extremely difficult to find a worthwhile product among this abundance - most of them are produced with complete disregard for the principles healthy eating, which can not only not bring benefits, but also cause negative reactions in the body.

Remember: the negative impact of muesli on the body grows as the number of additives and impurities in them increases!

Bypass cereal bags with palm oil, flavor stabilizers, flavorings, vegetable oil, bright exotic dried fruits (there is a high probability that they are stuffed with preservatives and calories). It is better to purchase a product with the simplest composition and add dry or fresh fruits to it yourself.

Unnatural muesli can lead to negative consequences:

  • sweeteners and excess sugar make muesli a forbidden food for diabetics, heart patients and people suffering from obesity;
  • nutty or fried muesli can exacerbate kidney and gastrointestinal diseases;
  • muesli with a high salt content can disrupt the water-salt balance of the body, they are especially dangerous for hypertensive patients;
  • muesli with additives in the form of exotic fruits with frequent use can provoke allergic reactions in children, indigestion, since such dried fruits are often prepared using sulfur-based preservatives.

Of course, there are benefits in muesli, and considerable - it is not for nothing that millions of adults and children around the world love them. But to prevent possible harm for the body from this product, it is better to approach the issues of their use wisely. It is better to exclude breakfasts with dry mix alone - alternate muesli with other cereals, omelettes, salads. It will be more useful and more diverse. And it is better to cook muesli at home - buy oatmeal and add seasonal berries and fruits, natural dried fruits and honey to it.

It is traditionally considered that muesli for breakfast has only positive properties. The nutritional value of the product is great. The composition includes fiber and fibers that stimulate the digestive tract. Muesli is good for the body, but there are also contraindications.

Benefit

Whole grains are a source of carbohydrates that are digested slowly. The body is enriched with the energy necessary for an active lifestyle. Muesli is also a source of fiber. It saturates a person for a long period of time. Useful properties of the product are obvious.

If you regularly consume muesli in the morning with kefir, then the stomach will work smoothly. The product contains an abundance of B vitamins. They are the basis of calm and slim figure. Using a sugar-free product will improve the condition of the skin and hair.

The walls of blood vessels will be strengthened if you eat a bowl of muesli for breakfast. In this case, harmful cholesterol will be excreted from the body. This reduces the likelihood of the disease - atherosclerosis.

Nutritionists around the world recommend eating muesli to anyone who cannot cope with the feeling of hunger. To maximize the benefits, you need to eat a product with natural additives. Their number should not exceed two ingredients.

Harm

The benefits of muesli are clear to everyone. Unfortunately, this product can harm the body. Manufacturers prepare muesli in different ways. by the most delicious option is roasted grains with nuts. But they will harm the figure, as they are high-calorie. For 100 grams of this product, it is 350 - 400 kcal. Flavoring additives provoke to eat a large amount of the product, increasing the size of the stomach.

Varieties with nuts are contraindicated for people suffering from liver disease. The harm is that the food is oversaturated with fats and is difficult for these organs. It is also worth refusing a product with food stabilizers. Their effect on the human body has not yet been studied.

Diabetics are not recommended to eat muesli with dry fruits. For such people, special varieties are produced, not harmful body. It is necessary to read the column "composition" on the box. You need to buy the product where only muesli and a small amount of dried fruits are listed. It is better if they are characteristic of our latitudes, and not exotic.

calories


The nutritional value of any product depends on the calorie content. In order for muesli to be useful for the body, you need to calculate the calorie content. The presented table will help to make the calculation without much effort.

Contraindications

The calorie content of the product can adversely affect the figure of a person. Muesli with additional additives is contraindicated for diabetics and people who count kilograms while eating. Preservatives are not able to benefit anyone. It is better to refuse them, buying another pack of health muesli.

Otherwise, such a product is only useful. The main thing is to calculate the calorie content per 100 gr. muesli, cooking healthy breakfast. coke and vegetable oils will harm a person suffering from a disease of the cardiovascular system. Do not ignore the composition indicated on the package.

Storage


Muesli is an instant product. It is perfect for a morning meal. In order for the body to benefit from its use, it is necessary to properly store muesli.

Extrusion technology is used in the production of this product. During this, various cereals are steamed under high pressure. Useful properties with this technology are preserved. Further, the product is pressed and sent to ovens. Therefore, muesli does not tolerate high humidity. Expiration dates are set depending on the original ingredients. Muesli with oatmeal can lie in a box for no more than 5 months. On average, the shelf life for other varieties should not exceed 9 months.

The storage conditions of the product are also appropriate. The room temperature should be around +18 - 20C.

Excessive humidity will cause mold to form and the benefit of the product will be lost. Preservatives increase the shelf life, but the value of the muesli is lost.

After opening the package, it is necessary to pour the grains into a special container for storage. Products that have a specific smell are removed. Open flakes quickly absorb foreign flavors. This will adversely affect the taste of the product.

The nutritional value

Muesli occupy a leading position in the group of dry breakfasts. They have become widespread. The main component of the product is flakes of various grain crops. Muesli is mixed with a variety of additives: honey, fruits, nuts and chocolate. These components affect the calorie content. Due nutritional value the product is rich and nutritious.

Vitamins and minerals

Muesli is the perfect breakfast. They are rich in nutrients and have a positive effect on the human body. Of course, non-compliance with the rules will bring harm. Muesli is rich in vitamins and minerals that are needed for the functioning of the digestive system and the cardiovascular system. It has been proven that daily use has a positive effect on the condition of the hair and skin. This is due to the predominant amount of vitamin B and E. In addition, muesli contains other useful minerals.

Vitamins and minerals

E vitamins

B vitamins

Pantothenic acid

Riboflavin

An unusual combination of cereals, berries and milk for the middle of the 20th century, which was loved by all the patients of the hospital where Dr. Bircher-Benner worked, quickly scattered across Europe, and today interest in muesli has increased due to a new wave of popularity of healthy eating. That's just how much they correspond to his dogmas? What are the benefits and harms of muesli?

Muesli: general characteristics and product varieties

This dish was developed by a German doctor who was planning a meal plan for a hospital. His task was not only to saturate the patient without overloading the digestive tract, but also to increase endurance, to ensure overall strengthening of the body. Therefore, the basis should have been cereals, fruits and berries. Taking into account the fact that the dish could not be dry, milk acted as a liquid, due to its healing properties and a large number of useful trace elements. To begin with, it is worth paying attention to the fact that this product is divided into 2 broad categories: these are baked muesli, oriented for long-term storage, as a result of which they are excellent as “on the go” food, and raw, not subjected to heat treatment.

  • Baked muesli is primarily high in calories. To increase their shelf life, as well as improve their taste, the ingredients are immersed in honey and / or fruit juice, which creates a protective shell during heating. Thus, of course, the product becomes much tastier, but it the energy value and, in particular, the proportion of carbohydrates is greatly increased.
  • Raw muesli, contrary to its name, is still subjected to minimal heat treatment, but does not have any shell, as a result of which it is not preserved at all and is not stored for a long time. Their composition is the same as in baked ones - these are flat flakes of various cereals, seeds, nuts, dried fruits. They do not require steaming and are easily soaked with a simple cool liquid. The calorie content is much lower, as a result of which they are better suited for dietary nutrition.

The main plus of any type of muesli, of course, is the convenience of cooking. It is enough to pour milk, yogurt, kefir or water, regardless of their temperature, wait 1-2 minutes, and you can start eating. it great option both for a quick breakfast and a hearty snack. However, as far as health is concerned, positive and negative qualities are closely interrelated. Which moments are more - depends on the ingredients.

Should you include muesli in your daily diet?


Without studying the composition, it is impossible to evaluate the product, therefore, it is with its analysis that one should start talking about the dangers and benefits of muesli. Which of the ingredients are present in any recipe?

  • Flakes. Often used oatmeal, thin, which do not require cooking. If they do not have glaze, this is an indisputable source of substances valuable for the body. Firstly, they contain complex carbohydrates that allow the body to produce energy for a long time, which means that the break before the next meal will last 3-4 hours, or even longer. And unlike simple (empty) carbohydrates, polysaccharides do not cause large fluctuations in blood glucose.

Also, oatmeal is a good source of fiber and magnesium, which has a beneficial effect on blood, vascular walls and heart function, which are involved in protein synthesis. Phosphorus, present among the main trace elements of oats, strengthens bone tissue, and minimal amount salt helps to stabilize the pressure. There is no need to talk about the benefits of oatmeal for digestion, stimulating it and helping to cleanse the intestines.

  • Seeds. Sunflower, pumpkin, linseed, sesame may be present. Their disadvantage is only in high caloric content and percentage of fats (especially in sunflower and sesame), however, the share of seeds in muesli is usually minimal. But the benefits of their chemical composition deserve special mention: firstly, it is Omega-3, indispensable for the functioning of the heart, brain, and vascular walls; secondly, protein and conenzymes that have a positive effect on metabolic processes; thirdly, antioxidants that slow down the processes of internal aging.
  • nuts. Like seeds, they have a high calorie content and an equally high percentage of fat, but the latter parameter is only good if the correct portions are observed. Any nuts can be used in muesli - from peanuts to cashews, but almonds, walnuts and pine nuts are most often found here.


AT chemical composition leading positions are occupied by magnesium and potassium, zinc, Omega-3, vitamin B3. This ingredient affects the entire body: it increases the elasticity of the skin and hair, vascular walls, strengthens the nervous system, reducing the likelihood of mood swings, depression, general asthenia. In addition, nuts have a positive effect on the state of the heart muscle, and also gently increase insulin levels. However, it is worth paying attention to the fact that this ingredient in large quantities can contribute to disruption of the intestines.

  • Dried fruits. The most frequent representative of this group found in muesli is raisins. It is followed by dried apricots and a banana, but prunes rarely appear in this dish. The most valuable element that these dried fruits have is potassium, which is necessary for the proper functioning of the heart, as well as preventing spasms of the esophagus. High levels of polysaccharides support insulin and stimulate energy production. It is also impossible not to take into account the high content of boron, which is required by bones, and phenols, which prevent cell destruction.

These components are the basis for absolutely any muesli and, as can be understood from their thorough study, most of them have positive properties. Their benefits are obvious, and the harm (extremely controversial) can only be a high calorie content and a percentage of fat. Everything changes when it comes to baked muesli - the benefits and harms are already at different levels, as several new components are added.

  • Honey. Its main property is the strengthening of immunity and the destruction of pathogens. In addition, the composition of honey includes phosphorus and zinc, iron, calcium. Its contribution to health is enormous, it is impossible to name a system that it does not affect: digestion, heart, blood vessels, nervous system, hematopoiesis - they all receive valuable substances from honey. However, the usefulness of the product is significantly reduced after it heat treatment when only sugars remain for the most part. And it gets into muesli just warmed up.
  • Fruit juice. Depending on what it was obtained from, a range of useful substances is determined, however, any of the juices will necessarily contain a high proportion of ascorbic acid, which strengthens the body's defenses. But, as in the case of honey, the benefits can only be felt when used. fresh product, and after heat treatment, almost nothing remains of it.

In addition, to obtain a golden crust, vegetable oils are also mixed here, which does not improve the situation at all. There is no need to talk about what is more in muesli bars - good or bad: the glaze overflowing with sugars, sweet molasses as a binder and fried components do not correspond to the principles of a healthy diet.

Is it possible to eat muesli when losing weight?


Since it has already been said that the calorie content of this product (more precisely, of all its components) is extremely high, in diet food muesli is very rare. In particular, you should refuse baked ones in general, since there is more pure, non-beneficial sugar here than the cereals and fruits necessary for the body. But raw (not glazed) options are quite possible if they are put in the morning meal: 100 g of a dry product, filled with water or milk, will allow you to forget about hunger until dinner and send the complex carbohydrates it needs into the body. In addition, due to dried fruit, the dish will be sweet enough to reduce the need for a snack of chocolate or cake.

If you are not sure whether there is any point in store-bought muesli for weight loss, the benefits and harms of the initially correct and good food can be balanced by making it yourself. By adjusting the components that enter the plate, you definitely will not harm yourself. Below are some of the most successful recipes.

  • 2 tbsp thin oatmeal, 1 tbsp. wheat bran, 1/2 tsp sesame, 50 g of raisins and dried lingonberries. For sweetness, you can take 1 tsp. honey.
  • 3 tbsp thin oatmeal, 1 tsp corn flakes, 30 g each of dried apricot and banana, 1 fresh grated apple, 1/2 tsp. cinnamon.
  • 2 tbsp thin oatmeal, 1 tbsp. rice flakes, 2 tbsp. chopped almonds, 1 tbsp. dried cherries, 1 tsp cocoa.