1. I got a laugh from a waitress in Zambia when I absentmindedly asked for a knife and fork after nshima was brought to our table! Some people fortify it with flour from such sources as millet or sorghum. The GL also helps to counter the idea that just because a food has a low GI, you can eat unrestricted quantities of such a food and not gain weight. Prepare a porridge for breakfast every day and enjoy a long life! )(Photo of mieliepap/maize meal porridge from Shutterstock)Any questions? The GI of mieliepap and wheat bread can be lowered by any one of the following: Please note the emphasis on low-fat throughout for diabetics or anyone who needs or wants to lose weight. porridge with milk… just made some mmmmm. Try these curated collections. The high fiber content in porridge improves digestion system. © Health24 2000 - 2020. So many health benefits you can get from a small bowl of porridge. It is a popular dish which can be eaten with vegetables such as kales, spinach, cabbages, soup, fried meat or milk. This will keep you stay full longer which also automatically lower your food consumption through out the rest of the day. More Health Benefits of Maize. 1 tsp peanut butter (optional) 2 tsp sugar (optional) Method. Heat the water in a medium, heavy-bottomed pot. 2. Prevents constipation yakanaka. stream, stirring continuously (this is essential to avoid lumps). Fiber-rich foods are relatively low in calories but high in volume. It is also protein rich. When 3 cups    Water, Method: 3) B vitamins – help to regulate metabolism and release energy. Maize meal is a rich source of iron. Potato salad is another example of how the GI of a starch can be lowered by reducing its temperature. Add the salt and peanut butter and stir. Corn oil is mono unsaturated oil that is beneficial to the body. The oil is a good antioxidant and does not solidify at room temperature; hence does not cause have cholesterol found in animal fats. Studies have proved that whole grains can improve bone mineral density, thanks to iron content inside a bowl of porridge. What Are the Benefits of Eating Porridge. Stabilized blood glucose levels also reduces your chance of having kidney problems. Tips to lower the GI of mieliepap and wheat bread. I am a mom, wife and writer of this blog where I share recipes from Zimbabwe and share craft ideas, patterns and tutorials. Comments have been closed for this article. Add a pinch of salt and stir. Search for "maize porridge" in these categories. A half-cup of oats as a meal contains 1.3 milligrams of zinc. Porridge made from maize is also sweet and delicious. Stove Top Time: 2 hours 1 tsp peanut butter (optional) 2 tsp sugar (optional) Method. I was amazed. Eating porridge everyday may not be the number one choice for most people. Microwave on high for 5 minutes and 30 seconds. 8 Health Benefits of Peppermint Tea You Should Consider, 5 Possible Health Benefits of Goji Berries, 6 Incredible Health Benefits of Dried Blueberries. I prefer for my peanut butter to be cooked however you can omit the peanut butter if you do not like it or if you are  allergic to peanuts. It is usually mouth -watering and very deliciously. Neurological ailments in some coronavirus patients – what could this mean? One significant fiber which only found in oat is beta glucans. Hi there, I am Princess Tafadzwa.I am a mom, wife and writer of this blog where I share recipes from Zimbabwe and share craft ideas, patterns and tutorials. On cold mornings, I recall my mother bustling about in our suburban South African kitchen, ladling out bowls of creamy mealie meal pap or porridge. Now this is quite a difficult concept for most people to understand, but there are a number of starches which have a lower GI when they are eaten cold, rather than hot. A Healthy Heart. 11 Amazing Health Benefits of Sorghum. Lower the heat and cover, keeping a wooden spoon under the lid to allow some steam to escape. This staple food has enough carbohydrates, which are needed for generating energy. Although machines are now often involved in making http://greenstone.ilam.ru.ac.za/collect/ilam/index/assoc/D4732.dir/TP1128-XYZ4460.2.mp3.