Recently, more and more people start a new day with a plate of fragrant oatmeal with various additives (usually sweet and sour fruits and berries) and the reason for this is health benefits of oatmeal... Oatmeal is really very useful for our body, but, like any product, it has its pros and cons. Indeed, many medical studies confirm that oatmeal can be beneficial and harmful. So let's take a look at all sorts of pros and cons.
Oatmeal contains a large amount of antioxidants that improve the body's resistance to various infections and negative environmental influences. Oatmeal is rich in methionine and magnesium, which improve the functioning of the central nervous system. Thanks to the vitamins contained in oatmeal, metabolic processes are improved.
Scientists have come to this conclusion, if you regularly eat oatmeal in the morning, you can not only become calmer, but also smarter. It improves the functioning of the brain, gives vigor and good mood. It improves mental capacity and good memory until old age. Another plus of oatmeal is that if you have a good appetite, you can eat a full breakfast of scrambled eggs, sandwiches or sausage, but before that eat a little oatmeal so that it does not allow cholesterol to enter the bloodstream or is deposited on the walls of blood vessels.
What is oatmeal good for?
If you suffer from dermatitis or allergies, then oatmeal should be consumed as one of the main dishes. It contains a sufficient amount of B vitamin to normalize the digestion of food. It is also recommended for people suffering from diarrhea or bloating.
It also contains a large amount of vitamins and minerals that normalize a good metabolism. It is indispensable for those who suffer from excess weight or gastrointestinal problems.
Everyone knows that foods containing a low glycemic index normalize blood sugar levels. Therefore, due to its low glycemic index, oatmeal is recommended as the most useful food for people with high blood sugar levels.
There are a huge number of diseases for which oatmeal is recommended first of all. Due to phosphorus and calcium, it helps to fight problems of the musculoskeletal system, because of the large amount of iron in it, it is used to prevent blood diseases, vegetative-vascular dystonia and blood.
The harm of oatmeal is that it should not be eaten by people suffering from celiac disease (intolerance to cereals).
The benefits and harms of oatmeal has been studied for many years and doctors have come to the conclusion that this product has practically no contraindications. So you can eat oatmeal in any quantity without harming your health.
Oatmeal harm
The harm of oatmeal is primarily obvious to those who suffer from celiac disease, that is, intolerance to cereals. Everyone knows that the use of any product should be in moderation, this rule also applies to oatmeal. Eating an excessive amount of oatmeal, harming the oatmeal, can exceed all of its beneficial properties. Oatmeal contains phytic acid, which, when accumulated in the body, promotes the leaching of calcium from the bones of the tissue.
Oatmeal is a harmless product, after long research, doctors insist that it be present in the diet of every person. Just make sure it is oatmeal, not instant oatmeal. Since the harm of instant oatmeal is that it lends itself to special processing, after which vitamins are reduced. It also loses its ability to regulate metabolism and is unable to provide the body with the required amount of energy.
Oatmeal allergy
This problem can affect everyone, both children and adults. The culprit is gluten, which is present in oatmeal. Many people try to live a healthy lifestyle by putting oatmeal on the table, unaware that an oatmeal allergy could occur. Gluten is found in wheat and rye, if you add water to them, then when gluten interacts with water, cereals become sticky, and you can make dough from them.
Oatmeal wash reviews
Undoubtedly, every woman has a huge amount of cosmetics on her dressing table. Since every part of the body needs a certain amount of care. But if you think about it, have all these tools always helped you and is this not just an advertisement? Sometimes it is better to resort to folk remedies that will really help fix the problem.
We will talk about oatmeal, with which you can make your skin smooth and silky, eliminate irritation on the code, and oatmeal is also good for oily skin, acne and acne. Reviews about washing with oatmeal can be found completely different, but in most cases they are positive. But so that you are one of the people who it helped, it is worth using the most ordinary oatmeal, and not instant oatmeal.
Oatmeal wash recipe
Take a handful of cereal in your hands, hold it firmly in your hands and bring it to a stream of warm water for a couple of seconds. After that, with soaked flakes, we begin to gently massage the face, such a procedure should not last long, since after a few seconds the oatmeal will begin to wash, thereby cleansing the skin of the face.
Do not be alarmed if redness or small pimples appear after washing with oatmeal - this means that the skin is cleared. After a week of washing your face with this folk remedy, you will forget about acne and blackheads, acquiring even, delicate and velvety skin.
The benefits of oatmeal videos
A video on how you can get rid of many diseases by eating oatmeal. What vitamins are in it and how to prepare it correctly.
Oatmeal, sir! This phrase has become a visiting card not only of an aristocratic lifestyle, but also a synonym for stability, constancy and well-being. Oatmeal porridge has been recognized for centuries as one of the healthiest dishes in the human diet. It not only helps to get a charge of the necessary energy and vitamins, but also is a kind of brush for the walls of the stomach and intestines, since its fibers are able to collect and remove from the body toxins that accumulate on them and even heal minor injuries. They say that the product is endowed not only with benefits, but can also bring harm to certain categories. Is it really?
Chemical composition and benefits for the body
Only a deaf person has not heard about the benefits of oatmeal for breakfast. Of the entire selection of cereals that can be prepared today, the product contains the maximum amount of fiber, which allows it not only to maintain a person's feeling of satiety for a long time, but also to cleanse the intestines qualitatively, because it is not for nothing that it is considered an excellent antioxidant. What is the reason for the beneficial properties of oatmeal?
Oatmeal porridge has always been considered the healthiest breakfast
Table: Chemical composition of oatmeal (in 100 g of product boiled in water)
What's more useful
But is any kind of porridge useful, because today on the shelves of stores you can find a variety of types of cereals and cereals for its preparation.
It is believed that porridge cooked from whole grains in water, without the use of sugar and milk, retains the maximum useful properties. When processing oat grains, the shell and germ are not removed, which allows you to preserve all the beneficial properties. Of course, porridge from such a product takes longer to cook, and the grains, even in the finished dish, practically do not boil over, which requires better chewing of the porridge, but the result is worth it.
Hercules, which is the most popular of the oatmeal, is a peeled, steamed and flaked oatmeal. Today, you can find many types of similar products, the preparation of which takes from a few minutes to half an hour. If you focus on the benefits, then you need to choose those of them, the cooking of which takes at least 10 minutes, since the grains used for their manufacture retain a more complete composition and, accordingly, useful properties. Instant flakes, which are enough to pour boiling water for a few minutes, have almost no benefit. On the contrary, because of the flavorings that often "enrich" such foods, they can cause real harm to health. It can be expressed as a set of extra pounds, and an exacerbation of diseases of the stomach and intestines.
There is an opinion that oatmeal is most useful for breakfast, and it is not recommended to use it for lunch, and even more so for dinner. To a certain extent, this statement is wrong. Whole grain porridge can be eaten at any time of the day. Another thing is that when preparing it, you do not need to use sugar, too much salt (it is better to add a little salt to the ready-made dish), milk and cream. In this case, the porridge will not hurt even for dinner, provided that at least 2 hours remain before going to bed. By the way, in order to reduce the cooking time, oat grains can be soaked overnight. At the same time, useful properties are preserved, and cooking time is shortened.
As for oatmeal, nutritionists advise using them in your diet no more than 4 times a week, while the total amount can be about 200 g per day. It is not recommended to use only oatmeal in the diet, since, despite all its useful properties, it cannot fully meet the body's needs for nutrients. That is why it is not recommended to continue the mono-diet on it for more than a week.
Whole grain porridge is superior in useful properties to the dish for the preparation of which cereals were used
For pregnant
Pregnancy is not a reason to give up porridge made from oatmeal, on the contrary, its ability to cleanse the body and reduce swelling is becoming more in demand than ever. Expectant mothers will also benefit from the ability of this product to improve mood and resist stress. It has been proven that women who regularly eat oatmeal are much less susceptible to mood swings while carrying a baby. Another indisputable advantage of this product for pregnant women will be the high content of B vitamins. It is believed that these substances can reduce the manifestations of toxicosis. And, of course, oatmeal is an excellent prevention of constipation. Fiber in its composition will help to gently cleanse the intestines and ensure consistent bowel movements throughout pregnancy.
But do not get too carried away with this product. Studies have shown that an excessive intake of oatmeal can lead to a decrease in the amount of calcium in the body, which, in turn, leads to brittle nails and hair, as well as an increased tendency to fracture. You just need to follow the norm and not eat the dish for breakfast, lunch and dinner. A small serving of oatmeal for breakfast (150-200 g) 4 days a week will be enough to bring real benefits to the body and avoid unpleasant surprises. You can keep calcium at the desired level by adding dairy products to the finished dish.
When breastfeeding
Oatmeal is equally useful during breastfeeding. It is better to cook it using milk, giving preference to a whole grain product or those flakes that need to be cooked for at least 10 minutes. It is not recommended to use bags with various flavors and flavors in the diet, for the preparation of which it is enough to pour boiling water over their contents or soak them in the microwave for several minutes. Not only will you get absolutely no benefit by eating such porridge, it is very likely to cause allergies on the part of the baby. In any case, if after the birth of a child, oatmeal is used on the menu for the first time, you need to carefully monitor how he reacts to a new product on the mother's menu. If there are no alarming symptoms (the stool has changed, a rash appeared on the skin), then you can safely continue to enjoy the benefits that this porridge gives.
Oatmeal for children
All the useful properties of this product, of course, are in demand not only in the adult diet, but also in the children's menu. It is not for nothing that oatmeal is considered one of the healthiest foods in baby food. It helps to avoid constipation, enriches the body with vitamins, supports immunity, and its carbohydrates perfectly cope with the enormous energy requirements for a growing and developing body. But there is a slight complication. The fibers in this product contain gluten, a complex substance that the baby's intestines cannot digest. This is due to the lack of certain enzymes in newborns, which begin to be produced only from 8-10 months. That is why, as complementary foods, the product is recommended to be introduced during this period. But this does not mean that you have to wait 8 months. Some children, especially those on artificial feeding, perfectly digest this porridge even at the age of seven months. The main thing is to observe the basic rule of feeding - to start the introduction of a new product with small portions (about half a teaspoon), gradually, if the baby does not show concern, increasing it.
In order for the child to more easily get used to the new taste, it is recommended to add a little breast milk or mixture to the finished porridge. A familiar taste will help you quickly get used to an unusual dish and will not cause rejection.
For children under one year old, it is preferable to cook porridge from whole grains. Most of all useful substances are stored in them. Until the child becomes comfortable with the new dish, only water should be used for cooking, without adding sugar, butter or dairy products to it. The cooked porridge should be liquid, without lumps.
Babies are usually advised to cook 5% porridge. For her, oat grains are ground to flour in a blender or coffee grinder and take 1 tsp. (about 5 g) per 100 ml of water. Oatmeal is poured into boiled water and, stirring constantly, kept on low heat for 5 minutes. When the child gets used to such porridge, you can cook 10%, for this, the amount of ground oats is doubled.
After a year, you can cook whole grain porridge or use cereals (you need to choose those that require at least 10 minutes of cooking). Until the child's intestines have become accustomed to the product, it is better to cook one-component porridge. So, in the event of an allergy, it will be easier to identify what exactly the reaction has appeared on. If the baby's intestines can handle oatmeal confidently, you can add fruits or vegetables to it. Again, try to keep only one supplement at first. This will make it easier to identify the culprit of a possible allergy.
The longer it takes to cook the flakes during cooking, the more nutrients they contain.
Learn more about using the product
Slimming
Today, there are many options for losing weight with oatmeal. This is a mono-diet (it should be noted that it can be quite difficult to withstand it, and it is not recommended to eat like that for more than a week), and various fasting days on this product. But it’s easiest to just start the day with this breakfast dish. It should be noted that those who are losing weight need to cook oatmeal exclusively in water, without sugar and with a minimum amount of salt. Here are some recipes for oatmeal to help diversify your diet.
Oatmeal jelly
Another pleasant way to lose pounds is to use oatmeal jelly throughout the day. By the way, drinking it before meals, you can not only correct your figure, but also significantly improve your condition in diseases such as gastritis or ulcers. To make jelly, you have to be patient, but the result is worth it.
First you need to prepare the leaven. For this, a glass of oatmeal is poured with 3 glasses of cold boiling water, a crust of rye bread is added there and left for 2 days at room temperature. When the time is up, the mass is filtered, and the remaining flakes are rubbed through a fine sieve or cheesecloth and combined with the resulting liquid. The sourdough is poured into a transparent jar and placed in the refrigerator. After a few hours, it will exfoliate. The upper, transparent layer is drained, and the thick is used in the preparation of the dish. To do this, add a glass of sourdough to a glass of cold water (if you like a more liquid product, you can do 2-3 tbsp. L.), And, stirring, bring to a boil. Ready jelly is salted to taste. For cooking, instead of water, you can take milk, but the dietary properties of such a product are sharply reduced.
To diversify your diet, oatmeal can be combined with many foods.
For gaining muscle mass
Those who want to increase their muscle mass or, more simply, pump up, have the exact opposite task with a losing weight person. They, unlike the latter, need to consume as many calories as possible in order to have something to build muscles from. In this regard, boiled oatmeal is absolutely not suitable, because it is impossible to eat at a time instead of 1 plate 2. A dry product will come to the rescue. Bodybuilders are advised to include raw oatmeal in their diet.... They are simply poured over with milk.
With diseases
Dysbacteriosis
Dysbacteriosis is a fairly common phenomenon these days. Often this disease is accompanied by flatulence, diarrhea or constipation, and abdominal pain. Regular consumption of oatmeal for breakfast will help restore the correct balance of microorganisms in the intestines. The fibers of this dish stimulate intestinal motility, absorb and remove toxins from the body, thereby helping the reproduction of beneficial microflora. To enhance the effect, you can prepare a so-called bowel scrub.
For constipation
Oat porridge will help solve this problem as well. But here it is important to remember that only whole grains can be used for cooking. Soft flakes cannot fundamentally solve this problem. And one more nuance - milk is not used for making porridge for constipation. It is even contraindicated for this problem. Eating oatmeal for constipation is best in the morning on an empty stomach.
With diseases of the stomach
Oatmeal is considered one of the healthiest dishes for various gastritis and ulcers. It is also best cooked in water from whole grain cereals. If you plan to use flakes during cooking, they must be boiled, and not just poured with boiling water. Milk with exacerbation of gastric pathologies is not prohibited, but since it is often poorly tolerated by patients, it is not recommended to use it in preparation. Salt and sugar for these diseases should also be limited.
You can enrich the diet for these diseases by adding various ingredients to the cooked porridge.
Properly cooked oatmeal can help fight many diseases.
Pancreatitis
Oatmeal is one of the first cereals that are allowed to the patient after the attack has ended. It is prepared from grains or oat flakes ground into flour in water without adding sugar or oil. Use in the preparation of whole grains is not permitted. And do not get carried away with this product. You can start with 50 g of porridge, gradually increasing the portion to 100-150 g.
Diabetes
For diabetics, oatmeal is one of the most beneficial foods. Its substances are slowly absorbed into the bloodstream, which avoids a sharp jump in sugar. In addition, they lower cholesterol levels and may well fight excess weight. Therefore, it is recommended not only for those who suffer from type I diabetes, but also if type II of this disease is diagnosed.
Gout
Atopic dermatitis
Most doctors believe that it is possible to eat oatmeal for this disease, but only boiled in water and using whole grain cereals. Many who are closely faced with this problem are advised to take baths with the addition of grains or flakes of this plant ground to a state of flour. For this, 5 tbsp. l. ground and sifted oatmeal is diluted in 1 liter of lukewarm water and poured into the collected bath. The duration of the procedure is 15–20 minutes.
Ulcerative colitis
Oatmeal can also be eaten with this disease. It is prepared in water, without adding milk, which is contraindicated in this pathology. The porridge should have a semi-liquid consistency and not have lumps. It is best to grind it after cooking to exclude possible intestinal irritation. During meals, the porridge should be warm.
Contraindications and harm
Oatmeal can be considered harmful products for those who suffer from gluten enteropathy. This disease (also called celiac disease) is inherited and manifests itself in allergies to certain proteins of cereals and cow's milk.
Another danger of this dish is that when it is not moderately consumed, phytic acid accumulates in the body, which blocks the absorption of calcium. Thus, the amount of this element decreases and there is a tendency to osteoporosis.
Video: Once again about the benefits of oatmeal
Oatmeal or cereal porridge is the perfect breakfast dish. In addition to the fact that its taste is in perfect harmony with many products, it will help to cope with many ailments. But you need to remember that in beautiful sachets, the contents of which only need to be poured with boiling water, there are very few useful properties. It is better to spend half an hour of your time and then enjoy the high spirits and a boost of energy received from your favorite porridge all day.
Oats, known to people since ancient times, as well as dishes made from it, are rightfully considered food that "gives strength." Its benefits are invaluable, because oats contain a lot:
- polyunsaturated fatty acids,
- vegetable proteins,
- vitamins.
Everyone's favorite breakfast is oatmeal in milk, but oatmeal in water can be eaten without harm as a dietary meal.
Nutritionists recommend eating oatmeal in water on an empty stomach, preferably in the morning. 100 g of it contains only 88 kcal, so many people who want to lose weight choose it as a breakfast, especially since it is easily digested and satisfies the feeling of hunger well.
Oatmeal contains a lot of nutrients:
- Vitamin E protects the body from toxins, at the cellular level it participates in metabolism, tissue respiration, carbohydrate and protein metabolism.
- B vitamins are involved in metabolism, blood synthesis, help fight infections, strengthen the cardiovascular and nervous systems.
- Vitamin A is valuable for vision, strengthening bones and teeth, and slows down the aging process.
- Vitamin K plays an important role in the growth and repair of bone tissue, prevents osteoporosis, and maintains normal kidney function.
- Vitamin PP helps in redox processes, carbohydrate metabolism, dilates blood vessels, normalizes the work of the heart and blood vessels, and the digestive system.
- Calcium strengthens the musculoskeletal system.
- Potassium and magnesium provide support for the nerves, heart and blood vessels, and normalize brain activity.
- Sodium maintains water-salt balance.
- Linoleic acid has antioxidant properties and is the key to reducing cancer.
- Lecithin reduces the amount of cholesterol in the blood, normalizes the activity of the gastrointestinal tract.
- Fiber helps with bowel function.
It is not difficult to boil oatmeal in water: you should take 1 part of washed oatmeal or dry flakes and pour 2 parts of water, wait for a boil and cook for 20-30 minutes, stirring occasionally, over low heat. Season with salt and, if desired, sweeten with sugar or honey. At the end of cooking, you can add butter, raisins, nuts, fruits and berries (fresh or frozen).
If you use oat grains rather than rolled oats, the porridge will be more nutritious.
Cookware for oatmeal should be non-stick coated. You can use a multicooker.
Oatmeal, boiled in water, is advised to eat in the morning for people suffering from diseases:
- hearts,
- stomach,
- vegetative-vascular dystonia.
Oatmeal is capable of:
- reduce cholesterol levels,
- reduce the risk of blood clots,
- build muscle tissue,
- cleanse the body of toxins and toxins.
The carbohydrates available in oatmeal enrich the body with the necessary energy for a whole day.
By regularly eating oatmeal, you can:
- get rid of depressive thoughts,
- overcome drowsiness,
- get a positive charge.
Oats, enveloping the gastric mucosa, lower its acidity, which helps to get rid of colitis, gastrointestinal problems, intestinal disorders and constipation. This cereal has a positive effect on the processes of thinking and memory, promotes concentration of attention.
People who are recovering from a long illness need oatmeal: a plate of this porridge contains a quarter of the daily fiber requirement. And for the inhabitants of megalopolises, oatmeal helps to remove salts of heavy metals and harmful toxins from the body.
The benefits of oatmeal for the skin, hair and nails are undoubted, it is not without reason that it is called "the grain of beauty." Women who eat oatmeal can be proud of their appearance.
By consuming oatmeal 6 times a week, you can:
- normalize blood pressure and cholesterol levels,
- relieve the condition during menopause,
- reduce the risk of breast cancer.
In men, oatmeal:
- helps balance testosterone levels,
- reduces the likelihood of developing prostate cancer.
Children who eat oatmeal are at a healthy weight and are less likely (if predisposed) to develop asthma.
Nutritionists say that oatmeal is one of the best breakfast foods. The question of whether it is possible to eat oatmeal every day is asked by those who are attentive to their own health.
First, let's look at some of the features of the frequent use of oatmeal:
- Diabetics should use it with caution, since it has a high glycemic index, that is, it is saturated with a large amount of sugars, doctors say.
- The phytic acid present in oatmeal is capable of flushing calcium salts from the body, therefore, there is an opinion among experts that an excessive enthusiasm for oatmeal can cause osteoporosis, especially in older women. There are people who are allergic to the gluten contained in oatmeal. They may develop diarrhea, an allergic rash.
- Excessive consumption of oatmeal fiber can lead to increased gas production in the intestines, as well as slow down the absorption of certain drugs.
Therefore, breakfast with oatmeal on the water, taking into account its benefits and harms, preferably alternating with other equally useful cereals, no more than 3-4 times a week.
Evgeniya Studenikhina
Oatmeal for breakfast - what could be more commonplace. However, nutritionists and doctors do not stop recommending it in the morning. What is the secret of oatmeal, why is it useful to eat it at the beginning of the day?
It's simple - oats contain a lot of nutrients. It contains vitamins A, PP, E, C, B12, B6, minerals: zinc, phosphorus, magnesium, chromium, potassium, nickel, calcium. In addition, oatmeal contains a lot of proteins and complex carbohydrates, thanks to which the body recharges the energy for the whole day. In general, oatmeal is a real storehouse of nutrients!
Useful properties of oatmeal
Due to its rich composition, oats are of great benefit to the body. By consuming oatmeal regularly for breakfast, you can cope with many ailments and become a much healthier person.
Among the beneficial properties of this wonderful cereal, the main ones are the following:
- oats lower cholesterol levels and prevent blood clots;
- improves thought processes and memory;
- has an anti-stress effect;
- increases the tone of the body;
- improves blood clotting;
- regulates metabolism, which is very important for weight loss;
- has a beneficial effect on kidney function;
- prevents the development of osteoporosis;
- helps to strengthen the body;
- helps build muscle tissue;
- has a beneficial effect on the condition of hair, nails, skin;
- reduces the acidity of gastric juice;
- cleanses the body;
- promotes normal digestion, relieves constipation, colitis and indigestion;
- normalizes the activity of the liver and thyroid gland;
- empty oatmeal, i.e. cooked in water without adding oil, salt and spices, it helps to remove harmful toxins and heavy metal salts from the body.
There is no doubt about the health benefits of oatmeal. It has a positive effect on almost all organs in our body. And as a bonus, it helps to maintain youth and beauty.
Eating a daily bowl of oatmeal for breakfast, you can gradually and gently lose weight, improve the condition of your hair, skin, and strengthen your nails. Perhaps it will be difficult to find another product with similar beneficial properties for the human body.
How to get the most out of your breakfast oatmeal?
Oatmeal should be cooked in water as recommended by nutritionists. In this form, it is most useful for the stomach and for weight loss. It is best to consume porridge made from whole oat grains. You can use cereals, but the benefits of oatmeal for breakfast will then be much less.
To prepare porridge, you need to take two glasses of water and three-fourths of a glass of oats. After boiling water, pour the cereal into a saucepan, cook over low heat until tender, not forgetting to stir. When serving, you can season the dish with butter and add dried fruits, nuts, honey. Oatmeal for weight loss for breakfast should be eaten empty.
If you want to make your oatmeal more delicious, you can cook it in milk. It is necessary to pour cereals into a saucepan, pour water over it so as to cover the flakes by half. Then bring to a boil and reduce heat, cook for another three minutes, until the cereal absorbs water, then pour in the milk. Cook for a few more minutes, making sure that the porridge does not burn.
Oatmeal with milk turns out to be very high in calories. It is recommended for breakfast for people who want to gain weight.
How to choose oatmeal?
When choosing oatmeal, you should pay attention to the name. There are four types of oat flakes: Hercules, Extra No. 1, Extra No. 2, Extra No. 3.
The thinnest and most delicate flakes are sold in a package called "Extra No. 3". The easiest way to cook them, you just need to pour boiling water or hot milk and wait until they swell. These cereals are suitable for small children and people with stomach problems.
Flakes "Extra No. 2" are made from chopped cereals, they are thin and well boiled. Porridge from them is cooked no more than 10 minutes.
Flakes "Extra No. 1" are distinguished by a high content of carbohydrates, they are made from whole cereals, which are denser in structure. Porridge is cooked from such flakes for about 15 minutes. It is most useful for the stomach.
Very tasty and healthy porridge is obtained from oatmeal - a separate type of oatmeal, the flakes of which are the thickest. Herculean porridge is prepared longer than others, but it turns out to be very thick and rich.
You should choose flakes according to your own preferences, as well as based on the goals pursued. If you want to lose weight or improve your health, choose a thicker, whole grain cereal. For gastric ailments, it is recommended to use thin, delicate flakes. The rest is a matter of taste!
Delicious breakfast cereal recipes
Usually, you don't really want to cook food for breakfast. After waking up, most people have very little time to get ready for work. However, the morning meal is considered the most important, because it starts the metabolism and gives a boost of vivacity for the day, so you should not neglect breakfast.
The easiest way is to drink tea with sandwiches in the morning, but this does not have the best effect on the condition of the gastrointestinal tract. But tasty porridge for breakfast can bring a lot of benefits to the body.
Among cereals, oatmeal is considered the most suitable for a morning meal. However, eating lean oatmeal every day is boring. In order to somehow diversify the taste sensations, it is recommended to cook oatmeal using interesting and unusual recipes.
Morning is a great time to eat fruit. Why not combine the benefits and good taste of oatmeal and fruit in one dish?
For example, you can make oatmeal with banana and cinnamon. To do this, pour a glass of rolled oats into a saucepan, pour it with two and a half glasses of water, add two slices, bananas, a pinch of cinnamon, salt and sugar to taste.
Bring everything to a boil, reduce heat and cook until the liquid is completely absorbed into the cereal. Remove from heat; before use, you can add a little cold milk to the porridge.
You can make a very healthy breakfast porridge if you boil the cereal in water and then eat it with your favorite raw fruit. This dish can be eaten by those who wish to lose weight. It is high in vitamins and low in calories.
Those who do not follow the figure, but also care about health, will like this recipe: boil half a glass of oatmeal in water or milk, then pour with multifruit juice, put in waffle cones, garnish with peach and blueberries. In this form, oatmeal is sure to please children.
6Diets and healthy eating 12.12.2017
Dear readers, for sure not all of us are inspired by oatmeal as a breakfast dish. And yet, its benefits can hardly be overestimated. It is no secret that oatmeal is a source of energy for the body, allowing you to lead a healthy and active lifestyle. And today we will talk with you about the benefits and dangers of oatmeal. I would like to give the floor to our constant reader Yulia Khoroshilova, who will share with us some interesting information.
Good afternoon, readers of Irina's blog! Today we are continuing the topic of healthy products again. Now it is the turn of porridge, which for some reason many do not like. What's your ideal breakfast? Scrambled eggs, sandwiches, pancakes, or maybe you just limit yourself to a cup of coffee in the morning? I do not argue, all this is very tasty and satisfying, but think about the possible dangers of such dishes.
Oatmeal is a traditional British breakfast, and according to research, 75% of American housewives have a box of oatmeal in their kitchen cupboards. October 29 was selected as National Bunting Day in the United States. And all because the value of oatmeal is undeniable - it reduces the risk of developing cardiovascular diseases, protects against the formation of cholesterol plaques.
Moreover, porridge is rich in fiber and protein, due to which it has a low glycemic index. This means that by eating a plate of oatmeal in the morning, you will feel refreshed and energized for several hours. But why, then, do many ignore this dish? Let's figure out together how good oatmeal is and, perhaps, then your attitude towards it will change.
It's all about the composition
For many years now, nutritionists have been proving that oats are one of the healthiest cereals. It is a great gluten-free source of nutrients.
The composition of cereals contains the following components necessary to maintain human health:
- macronutrients - calcium, sodium, magnesium, phosphorus;
- trace elements - zinc, iron, copper, selenium, manganese;
- vitamins - retinol (A), niacin (PP), tocopherol (E), ascorbic acid (C), folic acid (B9), riboflavin (B2).
100 g of dry grains of oats contains 12.72 g of proteins, 57.55 g of carbohydrates, 6.25 g of fat.
Since ancient times, this cereal culture has been used for food, but it has recently become so widespread.
Marketers took it a step further and refined oatmeal, making it muesli in 1960. Many people like such a breakfast, but do not forget that they have too much sugar, which already initially casts doubt on their usefulness. The exception is baked muesli, prepared by yourself.
Energy value
There are two classic recipes for a healthy and nutritious breakfast.
Calorie content of oatmeal on water is 88 kcal per 100 g. Gastroenterologists recommend starting the day with just such a dish, since it is good for the digestive tract. Oat grains, crushed into flakes, envelop the walls of the stomach and facilitate assimilation. And mucus, unsightly at first glance, prevents the appearance of ulcers, gastritis.
Calorie content of oatmeal in milk slightly different - 110 kcal. With this method of cooking, the energy value depends on the percentage of fat content of the milk. If you follow the figure and do not want to find extra pounds in yourself (especially on the eve of the New Year's holidays), then you can replace cow's milk with coconut milk. Another, more traditional option is to simply dilute the milk with water. In this form, the benefits of oatmeal will also be fully obtained.
How to choose the right cereal for cooking porridge
Initially, grocery stores sold unpolished oatmeal. It is in this form that it is possible to preserve all its useful properties in full. It may seem that cooking porridge from such a cereal is too long a process, but it's worth it. And we are not even talking about the benefits of an unpolished grain crop, but about the taste.
Porridge cooked in milk acquires a creamy aroma, delicate consistency, while each grain becomes soft. Such a breakfast definitely breathes with warmth and coziness. But do not be frivolous about cooking oatmeal. It requires increased attention to itself, it must be constantly stirred.
Later, they began to produce instant oatmeal for the convenience of customers. Such porridge cooks much faster: it is enough to brew it and leave it for 7-10 minutes to infuse. Nuts, honey, fresh fruit or just sugar (salt if desired) and butter are added to the finished dish to taste.
Before buying oatmeal, you need to pay attention to the name - "Hercules", "Extra". The last trademark on the cereal package indicates a number indicating the degree of processing of the cereal:
- The first number indicates that the grains have the finest structure and you can not cook them, but simply pour boiling water over them. This porridge is suitable for babies and gastroenterological patients who are forced to adhere to a gentle diet.
- The packages with the second number are also packed with delicate and thin oatmeal slices made from chopped cereals. It will take no more than 10 minutes to make breakfast with this oatmeal.
- Extra 1 is the thickest and densest whole grains and is high in carbohydrates and dietary fiber. You need to cook them for more than 15 minutes, and as a result, the dish turns out to be thick.
"Hercules" is a separate grain crop. Oat flakes of this brand are distinguished by their density and the fact that they need to be cooked for 30 minutes. They are made from the same oats, but using a different technology: first, the grain is steamed, and then flattened. Breakfast porridge turns out to be very tasty, rich and more useful for the gastric mucosa.
Regardless of the variety, the cereal should be creamy yellow with a light oat flavor. The finished dish should not taste bitter, and if you feel such a shade of taste, then the product is of poor quality.
I suggest watching the program "Test Purchase", which talks about how to choose the right oatmeal.
The benefits of oatmeal
Nutritionists and gastroenterologists recommend eating a thick oatmeal porridge in the morning. The indisputable benefit of this dish lies in the fact that after such a hearty breakfast, people do not suffer from drowsiness or depressive mood, but, on the contrary, are charged with energy. Let's take a closer look at the benefits of oatmeal in the morning.
Natural antioxidant
A person is born with healthy cells that are protected by antioxidant substances. Scientists are convinced that the signs of aging appear under the influence of accumulated free radicals in the body. Antioxidants are designed to neutralize harmful molecules and preserve the strength and beauty of a person.
Oatmeal contains a large amount of polyphenols, which not only prevent the violation of cell integrity, but also promote regeneration in the foci of inflammation.
According to clinical studies, oatmeal contains a unique natural antioxidant - avenanthramide. The molecules of these substances normalize blood pressure, improve blood circulation.
Glucose control
Diabetics often ask questions about the benefits and harms of oatmeal. And it is for patients with this disease that this cereal is indicated as a breakfast. The thing is that it contains unique complexes of micro- and macroelements that control blood sugar levels.
Regular consumption of oatmeal reduces the risk of type 2 diabetes, and plant fibers and complex carbohydrates slow down the breakdown of the product into simple sugar.
Protection against "bad" cholesterol
Oatmeal contains beta-glucan, which is a natural antioxidant. This substance, in combination with vitamin C, oxidizes free radicals and removes "bad" cholesterol from the body, thus preventing cardiovascular diseases and the development of heart pathologies. Therefore, it is necessary to add fruit to the porridge not only for the sake of taste, but also for improvement.
Diet product
Despite the low calorie content of oatmeal, it is a unique source of energy. Each kernel contains beta-glucan, which is a soluble fiber. This substance, dissolving in water, forms a thick mixture in the intestines. Many people note the effectiveness of the oatmeal diet. What is the secret of this dish?
This is explained by the fact that beta-glucan promotes the growth of beneficial bacteria in the digestive tract, thanks to its action, we owe an increased sense of satiety. This happens after the antioxidant releases a peptide produced in the stomach in response to food eaten. As a result, this satiety hormone helps to reduce the risk of obesity, which disrupts the functioning of many organ systems.
Eating a serving of cereal for breakfast, you fill your stomach, while not exceeding the daily calories.
You can find out more about the benefits of this dish when trying to lose extra pounds from the article.
The harm of oatmeal
It would seem that such a product cannot have properties that negatively affect human health. But more and more doctors are raising the topic of the harm of oatmeal, which is explained by its chemical composition.
This cereal contains phytic acid, which flushes calcium out of the body. Interestingly, in the oatmeal itself, calcium is also present in high concentration, but phytic acid interferes with its absorption. For this reason, doctors, when asked whether it is possible to eat oatmeal every day, answer categorically no. Since this leads to the risk of osteoporosis.
Despite the fact that this product is recommended for patients with gastroenterological problems, it can block the digestive tract and cause bloating. However, this side effect is only seen with careless chewing of the oatmeal.
This cereal contains gluten, which provokes allergic reactions. In dry form, it has no taste, but when it enters a liquid medium, it changes its shape and becomes similar to glue, which is why its second name is gluten.
In view of this composition, oatmeal is contraindicated for babies under 11 months old and in the presence of celiac disease. With this pathology, gluten is perceived by the body as a foreign body, with which an active struggle begins. In the presence of concomitant diseases, you should consult with your doctor and exclude possible contraindications.
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