The use of rye for germination can significantly improve health. This product contains many useful substances. Thanks to this, it improves the functions of the digestive organs, stabilizes the functioning of the nervous system, and strengthens the immune system. The grains do not undergo heat treatment, as a result of which valuable substances are lost. Due to fermentation, complex elements are converted into easily digestible ones.
Compound
Rye sprouts are considered a fairly high-calorie product. But it can be consumed in moderation even by people who watch their figure. This is due to the balanced composition and content of dietary fiber, which helps accelerate metabolic processes.
100 grams of sprouts contain 287 kilocalories. The product includes the following substances:
- 9.9 grams of protein;
- 2.2 grams fat;
- 70.9 grams carbohydrates;
- 14 grams of water;
- 2.6 grams of dietary fiber.
At the same time, a balanced composition is not considered the main advantage of the product. Sprouted grains contain many growth hormones. They enhance the beneficial properties of vitamins and minerals. This means that sprouted rye is much healthier than regular rye.
100 grams of product contains the following macroelements:
- 424 milligrams potassium;
- 59 milligrams calcium;
- 120 milligrams magnesium;
- 4 milligrams sodium;
- 366 milligrams phosphorus.
100 grams of grains contain the following amount of microelements:
- 5.38 milligrams of iron;
- 9.3 micrograms of iodine;
- 7.6 micrograms of cobalt;
- 2.77 milligrams manganese;
- 460 micrograms copper;
- 18 micrograms molybdenum;
- 67 micrograms fluoride;
- 2.04 milligrams of zinc.
100 grams of grains contain the following vitamins:
- 0.021 milligrams of thiamine;
- 0.2 milligrams riboflavin;
- 55 micrograms of vitamin B9;
- 5.34 milligrams of vitamin E;
- 1.3 milligrams of vitamin PP.
Sprouted rye also contains 17 amino acids. At the same time, a complete list of useful substances can be obtained only in the absence of heat treatment, otherwise some of the elements will be destroyed.
The benefits and harms of sprouted rye
Rye sprouts have many beneficial properties. The calorie content of such grains is 1.5 times less than dry grains.As sprouting progresses, the volume of starch decreases, which is why sprouts are characterized by a low glycemic index. They can be consumed for diabetes and included in the diet.
Thanks to the consumption of rye sprouts, it is possible to obtain the following effects:
- Strengthen the immune system. The high content of vitamins helps improve immunity, replenish the balance of valuable substances in case of vitamin deficiency, and prevent viral infections.
- Improve the functioning of the brain and nervous system. Sprouted rye improves brain function and helps strengthen memory. The product also restores psycho-emotional balance, improves sleep, and reduces the risk of depression.
- Increase endurance. Sprouts increase physical tone. The product charges with energy and vivacity.
- Normalize the functions of the digestive system. The product is of great importance for the functioning of the gastrointestinal tract. It contains a lot of fiber, which improves digestive functions. As a result, beneficial elements are absorbed faster. In addition, the elimination of harmful substances is accelerated. As a result, it is possible to cleanse the intestines of waste and toxins.
- Achieve an antioxidant effect. Sprouts saturate the body with antioxidants. These substances help fight excess free radicals. If they are not limited, there is a risk of formation of pathological bonds between molecules. This leads to serious diseases, including cancer, and leads to early aging.
- Improve the condition of hair, nails, skin. This effect can be achieved due to the content of antioxidants, vitamins and minerals in the product.
- Prevent male pathologies. With the systematic use of sprouts, it is possible to minimize the risk of prostate disorders.
- Strengthen the heart and blood vessels.Sprouts help with various types of cardiovascular pathologies.
- Normalize hormonal levels. With the systematic use of sprouted rye, hormonal changes during changes in cycle phases, pregnancy, and menopause occur more mildly.
- Prevent diabetes. The product helps normalize blood sugar levels.
However, in some people the sprouts provoke unwanted side effects. These include:
- intestinal infections - occur when germination rules are violated;
- rashes, rhinitis, shortness of breath, swelling of the larynx - appears as a result of an allergy to cereals;
- indigestion - appears when the product consumption limit is exceeded, which is more than 200 grams.
Features of germination at home
Sprouting rye yourself is quite easy. To do this, it is recommended to do the following:
- Carefully sort and wash the grains.
- Place the seeds in a thin layer on a tray and add water so that it covers the grains by 1-1.5 centimeters. Cover with damp gauze.
- Place in a bright and warm place. Rinse and soak the raw materials at intervals of 4-5 hours.
- In a day, sprouts will appear. They can be used for 3-5 days.
How to store and select
If you don’t want to germinate the grains yourself, you can purchase ready-made ones. It is important to consider the following:
- The grains in the bag should be fresh and juicy in appearance. They can't have a bad smell.
- Cereals should be stored in the refrigerator.
- Too large a size indicates that the product is not fresh. The most useful sprouts are 1 centimeter long.
It is recommended to store the cereal in the refrigerator. This can be done in plastic bags. It is recommended to eat grains that begin to grow.
How to use sprouted rye
Nutritionists advise consuming about 50 grams of sprouted rye. You can put it in salads or make healthy drinks.
Salad
To make a healthy salad, you will need the following:
- 3 fresh tomatoes;
- 3 fresh cucumbers;
- 100 grams of rye;
- 1 medium apple;
- greenery;
- onion;
- salt;
- pepper;
- 4 tablespoons of vegetable oil.
To prepare the salad, rye must be sprouted. In this case, the length of the seedlings should be 2-3 millimeters. Then the grains and apple need to be crushed with a blender. Add oil and mix thoroughly. The resulting mass must be used as a dressing. It should be mixed with chopped vegetables and herbs.
Braga
The size of the sprouts for preparing this drink should be 2-3 centimeters. In this case you need to take the following:
- 5 kilograms of rye grains;
- 15 liters of water;
- 6 kilograms of sugar.
Rye should be soaked in warm water with sugar and left for 72-90 hours. Then put a water seal on the container and leave for another 15-20 days. The end of fermentation is indicated by a deflated glove or the cessation of bubble formation.
Kvass
To make kvass, you need malt. This grain requires germination. Then the greens need to be dried, steamed and chopped.
To make kvass you will need:
- 1 liter of water;
- 1 cup crushed malt;
- 100 grams of sugar;
- 10 grams of yeast.
First, you need to mix water with malt and leave to infuse for 2-3 hours. Mix the strained infusion with sugar and yeast. Move to a dark place for 6-8 hours.
Slimming drink
To prepare a healthy weight loss drink for women, you will need:
- 1/2 cup sprouted rye;
- 5 glasses of water.
The crushed raw materials should be placed in a jar, water should be added and covered with gauze. After 2 days, the infusion should be strained and drunk.
Recipes
A large number of healthy products can be prepared using sprouted rye.
Immune cocktail
To make a healthy drink you will need:
- 2 cups sprouted rye;
- 1 glass of mineral water.
The seeds should be crushed using a blender, adding water little by little. Strain through cheesecloth.
Pate
For this dish you will need:
- 200 grams of sprouts;
- 2 cloves of garlic;
- 1 tablespoon olive oil;
- greens, chili pepper, marjoram.
All components must be mixed and crushed using a blender. Use with crispbread or whole grain bread.
Smoothie
For this recipe you will need:
- 2 tablespoons sprouts;
- 1 glass of plant milk;
- 1 banana;
- 1 orange;
- 15 grams of pine nuts.
Squeeze the juice out of the orange and mix with the rest of the ingredients. Beat all ingredients in a blender.
Flatbread
To prepare them you will need:
- 2 cups sprouts;
- 2 tablespoons rye flour;
- salt;
- water.
The grains need to be punched in a blender. Then add flour and salt. Mix with water to achieve the consistency of liquid sour cream. Fry the mixture in a dry frying pan.
Salad
To make a healthy salad you will need:
- 100 grams of sprouts;
- 2 sweet peppers;
- 3 cloves of garlic;
- greenery;
- 50 grams of walnuts;
- salt;
- pepper.
You need to cut the pepper into cubes and chop the nuts. Add sprouts, garlic, herbs and spices.
Kvass
To make a healthy drink you need:
- 1 liter of boiling water;
- 100 grams of sugar;
- 1 cup sprouts;
- 10 grams of yeast.
It is recommended to grind the rye and mix it with boiling water. Leave for 3 hours. Then strain, add sugar and yeast.Leave for a day in a dark place.
Rye pancakes
To prepare this dish you will need:
- 2 cups sprouts;
- 2 tablespoons rye flour;
- green onions;
- water.
First you need to grind the seeds, then mix them with flour and onions. Add water until the dough becomes like sour cream. Fry on both sides in vegetable oil.
Rejuvelac
To make this healthy drink you will need:
- 2 cups rye sprouts;
- 2 liters of clean water.
The rye needs to be crushed, mixed with water and covered with gauze. Leave for 2 days. The result is a layered structure. The top layer should be strained into a clean container.
Raw food bread
For this product you will need:
- 2 cups rye sprouts;
- 1 cup sunflower seeds;
- 1 tablespoon of cumin;
- 1 tablespoon of dry dill;
- 1 tablespoon of kelp;
- salt.
The sprouts need to be washed and dried. Grind kelp, dill, caraway seeds. Mix everything, form a brick and place in a dehydrator for 10-15 hours. The temperature should be +40 degrees.
Are there any contraindications
The product is contraindicated in the following cases:
- allergy;
- intestinal inflammation;
- urolithiasis disease;
- acute gastritis;
- nephritis.
