Are muesli useful and how to make them at home

If you get bored with the usual breakfast in the form of scrambled eggs and oatmeal, then muesli will be an excellent option. They can be combined with different fillers, filled with any liquid. In addition, you can buy ready-made mixtures. The benefits and harms of muesli depend on their composition and additives.

What is muesli

Muesli has become popular due to its ease of preparation, taste and the benefits that they have for humans. In the 20th century, a Swiss doctor invented this dish for patients in the clinic who ate only healthy food with nutritious properties.

In the 21st century, they began to dominate the dietary products. They are based on cereal flakes. They can be rye, oat, wheat, corn.

All additives are mixed together and packaged in bags or boxes. They can be found in any store or supermarket. It remains to buy them and pour liquid at home. There are 2 types of healthy muesli:

1. Raw. They do not need to be cooked. They often consist of cereals, fruits, seeds, nuts.
2. Baked muesli - a mixture of whole grain cereals with honey or juice is baked at low temperature. By its properties, the dish turns out to be rich, sweet and easily digestible.

Composition and calorie content of muesli

In addition to cereals, they may contain the following ingredients:

• nuts;
• dried fruits - dried apricots, raisins, dates;
• dried berries;
• candied fruit;
• pieces of chocolate;
• banana chips;
• air flakes;
• salted nuts;
• bran;
• fruit juice;
• cinnamon;
• glaze;
• exotic fruits - pineapples, papaya;
• pumpkin seeds.

The number of calories depends on the heat treatment, additives used. If the mixture is simply poured with boiling water, then the calorie content will be minimal. A different amount will appear if you use yogurt, add honey. Dairy products will make the dish fatter and more satisfying. Calorie content of muesli per 100 grams:

• mix with dried fruits - 325 kcal;
• with nuts - 377 kcal;
• covered with glaze - 416.

The nutritional value:

• proteins - 9.1 g;
• fats - 5.5 g;
• simple carbohydrates - 31.1 g;
• fiber - 7.3 gr.

Minerals present in the composition:

• calcium;
• phosphorus;
• potassium;
• magnesium;
• zinc;
• iron;
• selenium;
• manganese.

Most of the essential vitamins and minerals are present in useful mixtures.

Why muesli is useful

The mixture is a unique complex of vitamins. It is associated with a healthy lifestyle and proper nutrition. Muesli is prepared quickly. This is one of the main properties. They are poured into a plate, poured with liquid, fruits are added. They are very nutritious and give a feeling of fullness for several hours.

The benefits of muesli with milk in the morning are invaluable. Complex carbohydrates satisfy hunger for a long time, provide many vitamins, proteins, minerals. Strengthens bones. During the day there will be no overwork, fatigue.

Useful mixtures remarkably remove harmful substances, toxins, fatty decomposition from the body. Dietary fiber helps the digestive tract function normally.

Porridge contains the right amount of carbohydrates to protect the body from the appearance of tumors and inflammatory processes in the digestive tract.

Muesli contains complex and simple carbohydrates. It has been scientifically proven by doctors that eating cereals reduces the risk of breast cancer by 45%.

The beneficial blend activates mental activity. It is not only a weight loss food, but also a great breakfast for students.

For whom the cereal properties will benefit:

• people with atherosclerosis;
• with high blood pressure;
• athletes;
• actively engaged in mental work.

The blend contains a lot of healthy fiber. Thanks to its properties, digestion improves, the body is cleansed, and cholesterol levels are normalized.

The mixtures contain substances that benefit the nervous system. They soothe, improve mood, and fight stress.

As the flakes cleanse the intestines, the skin condition improves. It becomes cleaner, black spots, rashes, red spots disappear.

According to nutritionists, muesli are excellent helpers in losing weight. But only those that do not contain high-calorie supplements.

Is muesli good for breakfast

Nutritionists agree that muesli is the best breakfast option. The reasons:

1. A large amount of fiber is necessary for the normal functioning of the intestines and the maintenance of microflora.
2. Porridge is a slow carbohydrate. They will provide a person with energy for a long time and will give a feeling of fullness.
3. Oat muesli maintains normal blood carbohydrate levels. Polysaccharides help strengthen the heart and lower cholesterol levels.
4. In mixtures of whole grain flakes, a high content of B vitamins. They are necessary for nails, hair, teeth. Their benefits have many aspects. They also have a beneficial effect on the nervous system.

The benefits and harms of muesli for weight loss

Because of their high calorie count, they are rarely recommended for use. If you adhere to some rules, then you can not only lose weight, but also keep the body in good shape throughout the entire time of the diet:

1. It is better to prepare muesli for weight loss yourself at home. You can achieve lower calories by combining foods.
2. It is better to take ingredients in a minimum amount - 2 cereals, a few additives - fresh berries, fruits.
3. To replenish the supply of vitamins of groups B and E, potassium, phosphorus, magnesium, it is recommended to add nuts and seeds to the mixture 2 times a week.
4. You can eat cereals only in the morning. The body will receive nutrients and energy. The calories eaten are quickly depleted. The whole day is ahead.
5. To get the maximum benefit, the mixture is poured with compote, dairy products, juice.
6. It is recommended to eat muesli without sugar and chocolate.

Muesli diet

For those who are forced or who want to lose weight, it is recommended to consume muesli 1 time a day, replacing a full meal. But if you need to lose weight urgently, then you can take them twice a day. Example of a muesli diet:

1. Breakfast. You can prepare a mixture with additives - nuts, dried fruits.
2. Dinner. Limited to chicken broth, fresh vegetable salad.
3. Take 1 orange or apple as a snack.
4. Dinner. Muesli is diluted with kefir in the evening.

Diet food is introduced not only in order to lose weight, but also to rejuvenate the body, to remove unnecessary toxins.

Benefits of muesli in bars

The main ingredient is oats, sometimes wheat, barley or rye are added. The benefits of the cereal bars are obvious. In addition to cereals, seeds, dried berries, fruits, and nuts are added. For a bundle, use molasses or honey.

What are the benefits of hearty bars:

1. This is a great option for travel, trip. It is stored for a long time, does not take up much space.This is the main property. It can be eaten at any time. The bar will always satisfy hunger, saturate the body and give energy.
2. Its nutritious properties make it great for breakfast. They do not need cooking.
3. The composition of several components explains the high content of vitamins, fiber, amino acids.
4. Whole grains contain coarse fiber. It is indispensable for the work of peristalsis.
5. Muesli bars for dinner for weight loss are a great alternative to sweets, chocolates, cookies.

Is muesli suitable for pregnant and lactating women

During pregnancy, you must follow the recommendations:

1. You should not purchase flakes containing preservatives and dyes. The properties are such that they keep well without artificial additives. These ingredients can cause allergies in women or babies.
2. It is not recommended to buy the mixture by weight. It can be of poor quality and cause harm to the body. Better to choose in packs.

Subject to simple rules, muesli will not do any harm.

To find out if muesli is suitable for nursing mothers, you should consult your doctor. During this period, you need to adhere to more stringent recommendations. The composition of cereals should not contain the following ingredients:

1. Honey. This is a very strong allergen for a child. Will bring harm.
2. Dried fruitscausing allergic reactions.
3. Raisins. This component impairs milk production.

Not all babies respond the same to these components. But it's better to play it safe to avoid negative reactions.

At what age can a child be given muesli

Despite the beneficial properties of the ingredients, grains are difficult to digest in a child's body, since the digestive system is poorly developed. In addition, pieces of fruit and nuts can harm the baby.

Experts from the Institute of Nutrition of the Russian Academy of Sciences do not recommend giving muesli to babies under three years old. It is more useful for children to give the mixture after heat treatment before school. The composition is poured with boiling water or milk and cooked for several minutes. With this method, muesli will not lose its useful properties. In any case, you should consult your pediatrician before giving your child muesli.

How to make homemade muesli

You can make your own muesli. It is a simple process to ensure product quality.

Baked muesli with honey

This mixture is perfect as a snack. The dish turns out to be hearty. How to make a granola bar for slimming:

Composition:

• oatmeal - 0.5 tbsp.;
• almonds - 20 gr.;
• walnut - 20 gr.;
• honey;
• coconut flakes.

Step-by-step instruction:

1. Chopped nuts, mixed with coconut flakes.
2. Flakes are poured onto them and slightly warmed honey is poured in.
3. All is mixed and evenly distributed on a baking sheet.
4. Put in an oven preheated to 190 ° C. Bake for 25 minutes.

Muesli baked with walnuts will benefit from whole grains.

Fried muesli

By its properties, the dish will turn out to be more high-calorie compared to others. Therefore, it is better to limit the amount consumed. How to cook:

1. The nuts are not chopped too finely.
2. Dried fruits are ground in any available way.
3. All ingredients are mixed in any ratio.
4. Honey is heated in a water bath, olive oil and orange juice are poured into it. The liquid components are taken in equal amounts.
5. Just 500 g of dry mix will need 200 ml of liquid.
6. Liquid is poured into the dry mixture and placed in a pan.
7. Fry over medium heat for 15 minutes. Sprinkle with cinnamon in the process.

Muesli with milk

For the dish, use low-fat milk. Per person you will need:

• a mixture of rye and oat flakes - 50 gr;
• frozen black currant - 2 tbsp. l .;
• milk - 1 tbsp.;
• dried apricots - 5 pcs.

Step-by-step cooking:

1. Dried apricots are poured with boiling water, let stand for 10 minutes. Then cut into thin strips.
2. The berries are mixed with flakes and covered with slightly warmed honey.
3. Once the cereals are swollen, they can be consumed.

The benefits of muesli with milk are noticeable after the trauma suffered during the rehabilitation period.

Muesli with kefir

The mixture is poured with fermented milk product and sent to the refrigerator to soak. In the morning, a wonderful, healthy breakfast is ready.

Muesli with kefir is of great benefit. The fermented milk product contains beneficial bacteria that convert milk sugar into glucose. This breakfast is perfect for athletes who are lactose intolerant. Also muesli with kefir are great for weight loss.

Muesli with yogurt

The mixture is prepared in the evening. Breakfast will be ready by morning. He can be hired. You need to take large flakes, so they remain crispy.

Composition:

• cereal flakes - 0.5 tbsp.;
• dried fruits - 1 tbsp. l .;
• bran, flaxseed - 1 tbsp. l .;
• yogurt - 0.5 tbsp.

How to cook:

1. Dried fruits are poured with boiling water, left for 20 minutes.
2. Mix dry ingredients, pour yogurt into them.
3. Leave for 12 hours. Then you can enjoy a healthy breakfast.

Benefits of muesli with yogurt: adding a fermented milk product will enhance the positive properties of the dish. Yogurt contains beneficial microorganisms that have a positive effect on the digestion process.

Muesli with fruit

You will need to prepare the fruit. You can take apples, pears, bananas. Take 50 grams of flakes, 100 grams of fruit.

Step by step cooking:

1. Peel the apples and cut them into strips.
2. Spread on a baking sheet and bake for a few minutes to dry.
3. Everything is mixed, diluted with milk.

The benefit of muesli baked with an apple is that they have a beneficial effect on the digestive tract.

Another recipe for muesli with pieces of fruit:

Muesli in cosmetology

Healthy mixtures are not only eaten, but also used as cosmetics. The product is ground in a coffee grinder to a fine powder. Moisten with water to make a gruel, and apply to the face. The result is a useful mask with excellent nutritional properties. Keep it for 15 minutes.

You can grind the mixture into a medium fraction. Then you get a great body scrub. It will cleanse the skin without harm, expand the pores.

Muesli harm and contraindications

Muesli brings not only benefits, but also harm to the human body:

1. If you use some types of mixtures, you can put on weight. Do not overuse muesli with chocolate, fats, honey. The calories of the meal will become significant. Excess fluid and toxins will accumulate, which harm the body.
   
2. One of the main disadvantages of muesli is a lack of vitamin C. Doctors recommend that you include foods containing this vitamin in food every day to prevent disease.
3. You need to be careful when buying a tropical fruit mix. They are pretreated with special chemicals. Their properties can be harmful if you use such muesli for gastritis.
4. Some unscrupulous manufacturers put synthetic substances in the product that kill the beneficial properties. These include - palm, vegetable oils. They should not be consumed by people with heart disease.
5. The fried product is contraindicated for people with liver disease. It is poorly digested due to fats and will be harmful.
6. You should not buy cereals with the presence of E. These are dangerous substances, they harm the whole body.

It is not recommended to use mixtures when:

• diabetes mellitus;
• allergic reactions;
• pathologies of the cardiovascular system;
• inflammation of the gastrointestinal tract;
• ulcer.

Conclusion

The benefits and harms of muesli are studied by nutritionists. This mixture can be used by children, pregnant women, and the elderly. There are a number of contraindications. But this list is not wide. It is difficult to find a product that will be so beneficial to the body and rich in positive properties.

Reviews of those who have lost weight