Useful and harmful properties of couscous. The harm of couscous to the body.

The African dish - couscous (couscous) - wins the hearts of the people of Russia every year. Groats are used as a side dish for meat, fish and vegetable dishes, as well as in sweet desserts. However, the product has not only gastronomic value, but is also famous for the benefits brought by the human body. Using it correctly, you can help yourself with some diseases without harm to health.

According to nutritional research from the non-profit Organic Center, rye has more nutrients per 100-calorie feed than any other whole grain. It has four times more fiber than standard whole wheat, and gives you almost 50 percent of the amount of iron you recommend. The problem is that most rye and pumpkin bread in this country are made with gourmet flour. Be persistent and look for “whole rye” topping the list of ingredients to get useful benefits.

Couscous Technology

This Arabic grain is a low-carbon form of ancient wheat, which has four times more fiber than brown rice. They contain more vitamins and minerals, such as immunomodulatory selenium, than other grains. Look for it in the markets of the Middle East or in natural food stores. Add raisins or dried apricots to quick-drying barley and serve it as a side dish. Just make sure it's whole-wheat barley, not “pearl”, which means that the bran and sprouts have been removed.

Modern couscous is made from hard grades of semolina (small wheat groats) by grinding with water and flour. The semi-finished product is sifted through a sieve with a diameter of 1-2 mm and dried. The dish is prepared very quickly: it is enough to steam it up with boiling water or boil it for 1–2 minutes.

Couscous can be cooked not only from semolina, but also from barley or rice

This common pancake grain is one of the whole grains that many people living with celiac disease can tolerate. And, fortunately, I thank for it, because from time to time who does not like buckwheat pancake? It is not surprising, because the classic crushed cereal, which is crushed to tiny tiny globules, is considered to be exceptionally nutritious, tasty and outwardly favorable.

Calorie and nutritional value

Depending on the country or region, another crop, such as wheat, barley or millet, may be the basis for this. Regardless of the couscous, the corresponding flour is mixed with water to form a large granulate. In the so-called solvent, the large granules are dissolved again and typical small couscous granules are formed. This is followed by steam treatment, after which small lumps are dried.

Couscous in cooked form - high-calorie and nutritious dish. Having an average glycemic index, the product slowly releases carbohydrates into the body. Therefore, it is shown to men engaged in physical labor, athletes, growing children and adolescents, and especially people with metabolic disorders.

The high content of beneficial components has a beneficial effect on the work of the digestive tract, helps to overcome chronic fatigue syndrome, soothes shaky nervous system and improves the quality of sleep. Responsible for the condition of hair, skin and mucous membranes in the body, vitamins help prevent the appearance of early wrinkles and hair loss, as well as support the work of the adrenal cortex.

Maybe, but before the machines took this job, making couscous was even more difficult. In the so-called Maghreb countries, food was first laid out and sprinkled with salt water to form not too wet pieces with drops. Then these pieces are easily rubbed between the palms of the hands, forming small balls of 1 mm in size. If the beads were too small, they were checked again, re-moistened and crushed. Between them, it was necessary to add dry granules, if the granules stuck together. And when all this was done, the finished couscous was dried in the sun.

"Overseas guest" is able to raise the level of hemoglobin in the blood and reduce cholesterol. The presence of a large number of macro-and microelements makes the product indispensable for the demineralization of bones and teeth, disorders in the reproductive system, connective tissue dysplasia, as well as hypertension and problems in the work of the heart muscle. And because of the high (up to 70%) carbohydrate content, couscous is actively used in recipes for proper nutrition.

Couscous: what is this croup?

This is a tedious thing, but these times are over. Meanwhile, most housewives in North African countries also buy their couscous in the store and allow the machines to do complex manual work. The ideal cooking of couscous by the traditional method, by the way, is not entirely uncomplicated, but, fortunately, for all couscous fans there is the so-called instant couscous. It is only necessary to pour boiling water over it and let it swell.

How healthy is couscous?

Season: Couscous can be bought all year round. Like all cereal products, couscous is one of the richest producers of saddles with a high carbohydrate content and, accordingly, a lot of calories. But the good news: couscous contains a little and a lot of fiber.

Couscous goes well with meat and vegetables - the perfect dish for people with high energy costs

Comparison table: Chemical composition and caloric content of couscous from semolina and semolina (per 100 g of product)

		Manka
Vitamins, mg
Vitamin B5	1,243	-
Vitamin E	-	2,55
Vitamin PP (NE)	3,49	3,0
Vitamin B1	0, 163	0,14
Vitamin B6	0,11	0,17
Vitamin B9	0,02	0,023
Vitamin B2	0,078	0,04
Trace elements, mg
Manganese	0,78	0,44
Copper	0,247	0,07
Zinc	0,83	0,59
Iron	1,08	1,0
Macronutrients, mg
Phosphorus	170	85,0
Magnesium	44	18,0
Potassium	166	130,0
Calcium	24	20,0
Sulfur	-	75,0
Calorie content	376 kcal	333 kcal
squirrels	56 kcal	41 kcal
fats	7 kcal	9 kcal
carbohydrates	313 kcal	283 kcal

Contraindications and possible harm

A simple product contains gluten (gluten) - a protein that can cause an allergic reaction in patients with celiac disease. Also limit the use of couscous is for people who are overweight due to the high calorie content of the dish.

Both of these factors make a decisive contribution to the fact that couscous itself does not make fat, but, like other cereal products, also becomes a fig fruit with the help of fatty sauces and additives. Its high content of vitamins of group B is one more plus which couscous has together with other products from grain. This applies, of course, to wholemeal mangolin couscous!

Cooking and Cooking Tips

Shopping: Couscous can be purchased in Turkish shops or in a supermarket. As a rule, raw materials come from the usual cultivation of wheat; bright varieties are whitened with sodium hydroxide solution. There are couscous from organic farming that are not bleached. You will also find couscous from other varieties of cereals, such as beer, barley or buckwheat.

If you are allergic to gluten, you can replace wheat couscous with rice flour.

Features of the use of the product

Norm for an adult

People who are not allergic to wheat protein can cook couscous as often as they like.

More and more, we can buy couscous and spice preparations. Storage: Because couscous consists of crushed grains, you must close open packages or, better yet, refill them and destroy them as soon as possible. Vegetable fat contained in couscous can become rancid. Therefore, keep couscous dry and cool for a maximum of six months.

Couscous Prep Tips

One of the many benefits of Couscous is that it can be used in different ways: couscous can be served as a side dish instead of rice or noodles mixed with raw vegetables for a salad or a saucepan with vegetables, forming bread or soup. The sweet option is not only the eastern countries, but we also have a lot of fans: couscous with exotic fruits, exotic fruits, oriental spices, and some honey wonderful!

In diseases of the gastrointestinal tract (pancreatitis, gastritis, cholecystitis)

The product can be included in the menu several times a week. Cereal semi-finished product is easily digested without straining the gastrointestinal tract, due to fiber and minimal amount of fat.

With diabetes

A tasty and healthy dish diversifies the table of diabetics and will serve as a good prevention of this disease. Eating the product costs 2-3 times a week, alternating with other types of cereals.

If you want to cook couscous on the traditional North African path, you need to make a little more effort. In the Middle East and North Africa, the corn metal bowl consists of two parts: the lower part contains several liters, the upper part “keksi” is a steam insert with a very thin sieve. It also includes a lid that is designed to prevent hot steam from escaping from boiling broth or boiling water.

Nutrition Recipes

If all this sounds too complicated for you, and you want to try couscous only once, you can also do it with the help of planting equipment without problems. You need only a large pot and a suitable insert for the steamer. And even this can be replaced, if necessary, with a thin screen that hangs in a pot. However, the lid is as close as possible - just simply place a large plate, plate or the like, and possibly weigh it with a heavy object.

During the period of weight loss (on a diet)

Dishes made from wheat cereals, as already mentioned, are far from low-calorie. Given the fact that the side dish is often prepared with meat, butter, milk and sugar, it would be completely wrong to call it dietary. Reduce the calorie couscous can be, if you use it with grilled vegetables. Porridge from the product is allowed to enter into the weekly menu, taking into account the ratio of received and spent calories.

Bulgur and Kus Kus: the main differences

Thus, prepared, actual preparation is then simple. In a large pot, a liquid appears that boils. Then the couscous is cooked in a steamer or strainer. So that it is not bad and does not stick together, it weakens again and again with a fork and plunges into oil until the end.

And how to create a real couscous? It looks beautiful when you pile it on a plate on a pointed cone and distribute meat and sauce all year round. In a clear listing. . Also in our latitudes couscous is becoming increasingly popular. No wonder, because couscous is ready in a matter of minutes.

During pregnancy and breastfeeding

Women "in position" and nursing mothers couscous is recommended for use, as the croup contains the necessary components for the baby's body.

Pregnant and lactating mothers, it is desirable to include in the diet of various types of cereals.

The benefits of couscous for children

Undoubtedly, couscous is a healthy food for kids. If the child has mastered cereals from cereals, including those containing wheat protein (rye, oats, barley, wheat), then he can safely offer a dish of couscous. The first feed in porridge is supposed to start at the age of 5–6 months with a small amount of the product (1-2 teaspoons). After the introduction of couscous, it is necessary to observe the reaction of the baby to a new dish for 12-24 hours.

In addition, small globules deliver only a few calories and contain almost no fat when there is interest in the content of vital substances. Soon, couscous found its way to the African continent in Tunisia, Morocco and Algeria and became the most popular classical and basic food in these countries.

Through Arab rule in Spain and Sicily, couscous finally came to Europe and found many enthusiastic followers there. Couscous, also known as couscous or couscous, is the most important dish of the Maghreb cuisine, a French-North African cuisine, and is as important in these countries as potatoes or noodles.

Couscous is easily absorbed by the child's body, saturating energy for a long time

Dishes with cereal for health

Couscous with prunes for constipation

Would need:

100 grams of couscous;
5–10 pieces of washed prunes;
salt on the tip of a knife;
sugar and butter to taste;
hot water.

Prepare the infusion of prunes in water (time of infusion - 10-15 minutes). The resulting “compote” is drained, add salt and sugar and boil for 1 minute. Hot syrup pour cereal and leave for 5-7 minutes under the lid. Finish the dish with a piece of butter and decorate with prunes. Eat for breakfast for 2-3 days.

Small couscous granules are not their own grain — for example, millet or amaranth. Couscous is nothing more than a processed grain product. It consists of grated gres. Originally it was Hirsegris. However, there is also a couscous of durum wheat, barley or sintered grata.

Traditional and original production of couscous is complex, requires a lot of manual work and, therefore, very intensive. The grains are first crushed, then moistened, and then crushed into small beads. This trash could also explain the origin of the word couscous, since the Arabic word couscous means as much as is rubbed or crushed.

Blueberry porridge with diarrhea

It will take:

100 grams of couscous;
100 grams of blueberries;
salt, sugar and butter to taste;
water.

Krupa pour boiling water in the ratio of 1: 2 and incubated for 5-7 minutes. We fill the porridge with a small amount of butter, salt, sugar and fresh berries. This dish will help to defeat the mild form of diarrhea.

Couscous is a fatty and fiber rich side dish.

Then it is usually pre-cooked and you just need to dig in a few minutes in hot water. However, it should be mentioned here that whole-grain couscous is not particularly different from whole-grain pasta. Also, with whole grain noodles, we have similar fat, fiber and high-calorie values.

Couscous - minerals and vitamins

A significant amount of minerals, vitamin E and various B-vitamins are even more interesting properties of couscous, which it also shares with other cereal products. Of particular importance is the importance of magnesium, zinc and iron. With at least 50 mg of magnesium and almost 2 mg of zinc and iron per serving of whole grain couscous, couscous contributes to the supply of minerals.

Dietary dish with vegetables for people suffering from gastrointestinal diseases

It is necessary to take:

a couple of pieces of bell pepper;
50 grams of cheese (best goat);
550 grams of couscous;
salt, pepper, tomato paste to taste;
water.

Krupa steamed in the same way as in the previous recipe. Add grated cheese, salt, pepper and a little tomato paste and mix everything thoroughly. Stuff the halves of pepper with cooked stuffing, sprinkle with oil and put in the oven for 20 minutes, leaving at a temperature of 180-200 degrees.

But the couscous tastes very tasty and, despite a lot in common with pasta, is very different from them, namely fragrant and nutty spicy. In addition, due to its thermal pretreatment, it is extremely easy to digest and therefore also well tolerated for people with a sensitive digestive system.

However, choose full grain couscous. Even better, if you understand to spell whole couscous. One of the main advantages of couscous is its simple and fast-growing preparation. It is usually filled with hot water or broth, swell for a few minutes, and then can be consumed or processed into soups, fillings, salads, etc. In addition, couscous can be quickly boiled in vegetable broth and let out 15 minutes - it becomes especially friable.

Nutrition Recipes

Healthy breakfast of cereals, pistachios and fruits

If you wish, you can replace the pine nuts on pistachios

Ingredients:

yogurt - 250 ml;
couscous - 100 gr;
butter - 1 tbsp;
½ part lemon;
grains of half pomegranate;
pistachios, raisins and sugar - 25 grams;
cinnamon to taste.

Couscous to rub hands with softened butter. Prepare a syrup from lemon, sugar, cinnamon and water. Bring it to a temperature of 80–90 degrees and fill it with dry cereal, leaving 7–10 minutes under the lid. In the steamed porridge add yogurt, nuts, raisins and pomegranate seeds.

Harm and contraindications

Traditional preparation in “couscousseur”, a two-headed two-part pot, takes a little more time. At the bottom of the poured water, broth or sauce. The upper part is a pot with small holes for couscous. As soon as the water or broth is sufficiently heated, the steam rises, quenches the couscous and gives the flavor of the broth or sauce the same.

It can be served as an accompaniment, like filling with eggplants, pepper or zucchini, in combination with raw food as a salad or saucepan with vegetables. In addition, in a piece of delicious and tasty fits into the charter or is given in the soup. Even in the dessert kitchen he has his place. For couscous, it is a poem mixed with finely chopped fruit and honey.

The energy value of the dish is 165 kcal per 100 grams of product, of which:

proteins - 4.4 g;
fat - 5.5 g;
carbohydrates - 23 g

Couscous and Turkey Dinner

Ingredients:

turkey fillet -300 grams;
couscous-½ cup;
low-fat cream or sour cream-½ cup;
olive oil -1 tablespoon;

Ingredients:

couscous - 70 grams;
avocado - ½-1 piece;
lemon - ½ pieces;
olive oil - 25 ml;
honey and mint - 1 tablespoon;
ground cumin, coriander, black pepper and salt to taste.

Couscous mixed with olive oil and spices, let it brew. Pour boiling water over the product at a ratio of 1: 2 and leave for another 7–10 minutes, then add honey. Avocado cut into pieces and mix with lemon juice and mint. Combine all the ingredients and sprinkle with olive oil.

The energy value of the dish is 259 kcal per 100 grams of product, of which:

proteins - 4.1 g;
fat 16.7 g;
carbohydrates - 22.8 g

Video: Royal couscous based meat pilaf

Couscous is not the most popular dish in our country. Yes, and on store shelves, he appeared recently. But thanks to its pleasant taste, simple cooking came to taste and became a frequent guest on the tables in Russia.

Dish history

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In countries such as Algeria, Morocco, Spain, France, couscous can be found very often, it can be prepared and served even in expensive restaurants. The product gives the impression of an unusual and exotic, but in fact everything with it is quite simple. These are small balls, rolled up from such types of cereals, such as:

barley;
millet;
wheat.

In the original version, semolina was used to cook it. Cooking couscous was considered exclusively female occupation. Semolina was poured on a flat dish, podpyleny flour, all this was slightly sprinkled with water, and then began to roll the mixture with your fingers until it all became small balls. Further, they were sifted through a sieve to remove excess flour and carefully dried. Then from these balls cooked porridge.

The dish is so attracted to people that it began to gain popularity in the Middle East and the Mediterranean. Individual regions began to make their own changes to the recipe for couscous. Nowadays, the process of manufacturing this product is fully automated and for its preparation mainly semolina is used.

What is the use of couscous

This product is easily digested, while it is well saturated with the human body. Its high energy value is suitable for nutrition for athletes, children, people engaged in occupations associated with hard physical labor.

It can without exaggeration be called a vitamin cocktail, because it is extremely rich in vitamins of group B. Due to the presence of vitamin B5 in the composition, couscous is good for stabilizing the nervous system, its use in fatigue, depression and insomnia is priceless. Vitamin B5 magically affects the condition of hair and skin.

Due to its easy digestibility, couscous is perfect for people suffering from gastrointestinal diseases.. It will help to normalize the work of the digestive tract and to establish a system of regular cleansing of the body.

The use of couscous allows it to be successfully used in the diet of diabetics, since the carbohydrates in its composition are absorbed very slowly, the growth of glucose in the blood occurs as smoothly as possible. If you include couscous in your diet on a regular basis, you can significantly reduce the likelihood of diabetes.

Included in the product vitamins and trace elements allow it to be actively used in the treatment of various diseases. It effectively reduces the level of cholesterol in the blood.

The presence of copper contributes to the increase in hemoglobin levels. One portion of porridge containing not more than 100 grams of the product is able to cover a quarter of the daily dose of copper, which is necessary for healthy human activity. Couscous is used as a preventive measure for the occurrence of diseases of the joints and early gray hair, makes hair stronger and more shiny, improves the process of development of female sex hormones and water-salt metabolism.

The benefit of such a trace element as potassium for the health of the cardiovascular system is very great. Due to its rich vitamin and mineral composition, porridge is good for nourishing knowledge workers, it is easy to restore the efficiency of the brain, which has been damaged by serious loads.

What is the harm couscous

Harm this great product can only in two cases.

Harm couscous can bring to those people who have an individual intolerance to wheat and other cereals.
Due to its relatively high caloric content, about 380 calories per 100 grams of dry product, couscous can harm women who strictly watch their figure. Therefore, it should be consumed if the nutrition is balanced and correct. Otherwise, it can lead to the appearance of extra pounds.

How to cook couscous

The best way will be to cook the couscous with a pair, since it is this method that will most fully preserve all the nutrients and trace elements that are contained in this product. More aggressive methods of preparation can harm the product, destroying all the valuable vitamins and minerals.

On the counter of the store there are two variants of couscous - regular and in the form of a semi-finished product. To cook a cake mix, it is enough to pour hot water into it for a few minutes and the garnish is ready. Add a few drops of lemon juice, it will turn out very tasty.

Groats go well with fish and seafood, vegetables and fruits, nuts, and various spices. The good compatibility of cereals allows you to cook it varied and tasty, to come up with new interesting recipes.

Most often, cereals are used as a side dish for various meat or fish dishes. Adding various seasonings such as curry, onion, soy sauce will add a new flavor to the dish each time.

But besides this, there are other interesting recipes for both traditional and vegetarian cuisine.

For example, a salad. Add to the couscous parsley, green lettuce, mint, green onions, tomatoes, cucumbers, season with olive oil with the addition of lemon juice. Easy, healthy and delicious salad is ready.

From couscous it turns out very tasty pilaf, especially if you add a little barberry and jira for taste. This cereal goes well with mushrooms or chicken. You can enjoy a wonderful dish by adding couscous to stewed vegetables, pour a little broth and season with fragrant spices with a drop of lemon juice.

There are even recipes for desserts from this product. In Morocco, the birthplace of this product, they love to eat it with raisins as sweet. Steamed couscous is mixed with a small amount of butter, raisins, sprinkled with sugar and cinnamon. The original and exotic dessert is ready.