Currently, most cereals sold on the market are instant, making them very convenient and quick to eat. However, they undergo a high-temperature cooking process during manufacturing, which reduces their vitamin content.
Instant cereals can be divided into two types based on their main ingredients: plain cereals and mixed cereals. The former does not have a strong aroma of wheat or fruit, but only emits a light natural wheat scent. When purchasing, be aware that plain cereals with an overly strong flavor may have added flavorings. Additionally, plain cereals do not contain white sugar or salt, retaining most of the nutrients of the original wheat, making them particularly beneficial for health and more suitable for middle-aged and elderly people, diabetics, and those with high blood sugar and blood lipids.
Mixed cereals generally contain milk powder, bean powder, walnuts, and almonds. Milk powder and bean powder effectively supplement the protein content of pure wheat cereal, while the oils in walnuts and almonds significantly increase energy intake. However, their common drawback is the addition of white sugar, which increases calorie intake. This type is more suitable for groups with higher energy demands, such as children and adolescents.
One very important nutrient in cereal is soluble dietary fiber, which is mainly found in oat bran and can be lost to varying degrees during processing. When choosing cereal, pay attention to the total energy, carbohydrates, soluble dietary fiber, and protein content per small packet or per 100 grams. The total energy should preferably not exceed 350 kcal, the carbohydrate content should not be higher than 60%, the soluble dietary fiber content should be at least 8 grams, and the protein content should be around 10%. Such cereals have less nutritional loss and more balanced nutrition.
A key point in eating cereal is to avoid long-term high-temperature cooking to prevent the destruction of vitamins. The longer the cereal is cooked, the greater the nutritional loss.
The correct way to eat cereal: Raw cereal needs to be cooked for 20-30 minutes; pre-cooked cereal requires 5 minutes; and pre-cooked cereal cooked with milk only needs 3 minutes, with stirring once in the middle being recommended.