Master the 3 Principles of Eating Oatmeal Healthy and Enjoy "Slimming"
Eating oatmeal can improve three highs and lose weight. It is a healthy ingredient recommended by many nutritionists or doctors, but eating the wrong way may make you fatter and unhealthy!
The degree of processing of oats will also affect the nutritional value. Master the three principles of eating oats, health, and weight loss do not step on thunder!
"Eat oatmeal to maintain health, eat oatmeal to lose weight" must be heard a lot, because oatmeal has been proven to reduce steroids, and it is regarded as a healthy superfood.
There are thousands of oatmeal products on the market, which one can really help health and weight loss? How much should I eat without overdoing it? In fact, very few people know.
Eat real raw oats and eat less 3-in-1 oatmeal
Many people covet the convenience of the morning, soaking a pack of 3-in-1 cereal to solve breakfast.
However, it is not recommended to eat only 3-in-1 cereal for breakfast, because it contains a lot of sugar, milk powder, and oats that have been processed many times.
When you eat it, you will have empty calories and little nutrition. Moreover, eating high-sugar foods on an empty stomach will rapidly increase blood sugar, which will have a negative impact on islet sensitivity for a long time.
Besides, a pack of 3-in-1 oatmeal can only be soaked in 240~300ml of hot drink, and I will be hungry about an hour after eating. Therefore, to eat oatmeal, you should eat raw oatmeal.
There are three types of oatmeal
Raw oatmeal, as the name suggests, is less processed oatmeal with no added flavors or flavors. According to different needs, you can choose the oatmeal that suits you according to the cooking time and taste.
|
Type |
Machining program |
cooking time |
Taste |
Dietary fiber |
|
Oatmeal |
least |
30 minutes |
Granular and Q bomb |
most |
|
Oatmeal |
middle |
15 minutes |
Flat, chewy, not soft |
medium |
|
Quickly Oats |
most |
Brew directly with |
When cooked, it will become |
least |
Raw oats have nutritional value
Every 100 grams of oats contains 9 grams of dietary fiber, which is more than 3 times higher than that of 100 grams of green vegetables containing 1 to 3 grams of fiber!
It can effectively increase gastrointestinal milk movement, prevent constipation, and clear intestinal waste.
In addition, high dietary fiber can also prolong satiety, prevent disordered eating, and really help with weight loss.
However, the calorie content of oatmeal itself is not low, and many people like to add extra ingredients to make it more delicious and nutritious.
It is necessary to follow the 3 principles, so as not to become healthy and fat!
3 principles of healthy eating oatmeal
1. Oatmeal is to replace the "staple food", not an additional supplement
100 grams of dry oatmeal has about 389 calories.
It looks high in calories, but don't worry, most people usually don't eat as much as 100 grams. Judging from cooked oatmeal and rice, the calorie of oatmeal will be 1/3 less than that of rice of the same weight.
Therefore, it should be replaced the rice with oatmeal, which can increase the intake of fiber at the same time.
Don't think that you can eat a bunch of oatmeal to add fiber after eating rice. If you can't eat oatmeal completely, you can replace half of the rice with oatmeal.
2. Pair with protein-rich drinks for more nutrition
If only heated water is used for brewing, the taste will be monotonous, which may make you want to add more honey, jam, chocolate sauce, and very sweet fruit to increase the taste and texture.
Suggest, can add some milk, soy milk, or almond drink like the editor (I have lactose discomfort and milk insulation), the taste is not bad!
Remember, there are "sugar" or "high fat" ingredients such as honey, dried fruit, nuts, peanut butter, and chocolate sauce, be careful to add, eat a little more will explode the calories!
If you are tired of the sweet taste, you can try "Salty Oatmeal", my personal recipe, boil the oatmeal in broth for 15 minutes, simmer for 5 minutes, then fry a sun egg, put it on top of the oatmeal, sprinkle some pepper And salt, it is a nutritionally balanced meal.
3. Get more fiber, drink more water
Dietary fiber recommended daily amount is 25 to 35 grams, if too much, it will affect the absorption of minerals such as calcium, iron, and zinc in the body, and can also cause constipation.
Eat no more than one bowl of oatmeal a day, plus vegetables and fruits, dietary fiber is enough. Water and fiber are good friends that interact with each other.
It is recommended that the amount of water you consume a day should reach "weight multiplied by .30cc of water".Promote gastrointestinal motility, be sure to drink plenty of water.
|
|
|
Dry per 100g |
|
|
project |
Unit (g) |
|
protein |
16.9 |
|
Fat |
6.9 |
|
carbohydrate |
66.3 |
|
Dietary fiber |
10.6 |
|
other |
Multivitamins and minerals contain (thiamine, riboflavin, niacin, folic acid, calcium, iron, magnesium, manganese, etc.) |
Benefits of Oatmeal
1. Make your skin better
Superfood - Oatmeal has a variety of vitamins and trace elements, can help clear the skin. It also has anti-inflammatory properties, allowing the skin to fight external irritation and rashes.
2. Get your muscles more protein
The protein contained in oatmeal is more than 1.5 times that of white rice, and it contains 8 kinds of amino acids required by the human body. It is helpful for muscle synthesis fiber and is a good partner for sports and fitness.
Further Reading
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3. Lower cholesterol and blood lipids
Research reports show that long-term and moderate consumption of oatmeal can effectively reduce blood lipids and cholesterol, and effectively prevent cardiovascular disease.
The editor especially reminds us that the time and type of oatmeal are very important.
It should be eaten as the "main meal", and it should be eaten in moderation, so as not to consume too much starch, otherwise the cholesterol will be lowered, but the increase in calories and triglycerides will be more than enough!
Further reading
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4. Helps lose weight successfully
Dried oats absorb a lot of water during the cooking process, and the rich dietary fiber can prolong the feeling of satiety.
oats are good carbs, the glycemic index is also low, Too Relieve appetite and anxiety, and give us full energy, It is not easy to fall asleep after meals.
5. Clear intestinal toxins
dietary fiber from oats, Can increase stool volume, to shorten the retention time of stool in the large intestine, and drinking water can promote intestinal peristalsis, and metabolism, to achieve a laxative fat loss effect, to avoid intestinal absorption of residual toxins.
Further reading
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6. Can fight cancer
The most effective anticancer ingredient of oatmeal is "Vitamin B complex, zinc, selenium, dietary fiber" can regulate the body's immune function and help the body resist cancer.
caution! No matter how good the food is, some people are not suitable for it
1. People with gluten allergies should be careful
Oatmeal itself is actually a gluten-free whole grain, but the machines that process it usually work with barley,
so the oats are mixed with gluten-containing ingredients. The packaging must be specially marked "Gluren Free", otherwise it should be regarded as gluten.
What other gluten-free whole grains are on the market?
Common ones are: purple rice, millet, buckwheat, barley,Quinoa, including oats, these 6 whole grains are gluten-free and safe for those with gluten allergies and other gastrointestinal problems!
2. People with poor kidney function are not suitable for eating
The phosphorus content of oats is high. People with poor kidney function need to pay special attention when ingesting it. They should consult a doctor first to avoid electrolyte imbalance and cause a physical burden.
3. People with poor digestion
The fiber of oatmeal is rough, which is difficult to digest, and people who are prone to flatulence should eat according to the amount, or choose instant oatmeal with more processing procedures, so as not to cause stomach discomfort!
There are 3 delicious oatmeal recipes you can make to impress everyone!
3 Recommended Oatmeal Recipes
The first course [Chocolate Chip Strawberry Oatmeal]
Recommended for: friends who are in a hurry in the morning and like to eat sweet
Ingredients:
1/2 cup traditional oatmeal (55g), 1/2 cup Greek yogurt, 1/2 cup milk (or soy milk), 1 tablespoon chia seeds, 1/2 teaspoon vanilla extract (optional), sea salt 1 pinch, 1 tablespoon bittersweet chocolate chips, 1/2 cup sliced strawberries. (Don't know where to buy ingredients? Costco sells delicious oats)
practice:
The above ingredients are put into the glass jar from bottom to top in order, then put in the refrigerator, stir and eat the next morning!
It is very suitable for people who are in a hurry to take it directly to the office to enjoy.(It's also delicious with bananas!)
Chocolate Chip Strawberry Oatmeal Chocolate Strawberry Oatmeal 1
The second course [Curry Oatmeal]
Recommended for: Friends who like to eat curry, this recipe can be shared with friends and family for 2 to 3 people.
Ingredients:
1 cup traditional oatmeal, 2 cups water, 1 cup chopped onion, 1 cup chopped tomato, 1 tablespoon chopped ginger, 5 cloves chopped garlic, 2 tablespoons curry powder, 1 teaspoon red pepper powder, 1 tsp sea salt A pinch of parsley and an appropriate amount of
practice:
Dry oatmeal in a pan and fry for 3 minutes, set aside. Put a little oil in the pan, chop the onion, chopped tomato, chopped ginger, chopped garlic into the pan, fry the ingredients until soft.
Stir-fry the soft vegetables, add curry powder, red pepper powder, stir-fry evenly, then add water and stir, finally add oatmeal, simmer for 20 minutes, and you're done!
Download The Fat Burning Kitchen list - Foods that Burn Fat, Foods that Make You Fat
Curry Oatmeal
The third course [Pumpkin Oatmeal Cake]
Recommended for: Friends who like a chewy taste, easy to carry out to supplement nutrition, with a cup of coffee or soy milk, can also be used for breakfast!
Ingredients:
1/4 cup coconut oil, 1/4 cup honey, 1 cup traditional oatmeal, 1 cup instant oatmeal, 1/2 cup dried berries + pumpkin seeds + flax seeds, 1/2 cup pumpkin puree, 1/1/2 sea salt 2 teaspoons, two
eggs
Preheat oven to 170 degrees c. Prepare a small pot and add coconut oil and honey (if the coconut oil is still lumpy, you can place the pot on the outside of the oven to let the coconut oil melt)
Prepare a large pot, add traditional oats, instant oats, dried berries + pumpkin seeds + flax seeds, pumpkin puree, sea salt, eggs, and coconut oil in a small pot, and mix them all evenly.
Use a round spoon (you can also use your hand to grease the shape), scoop 2 tablespoons and shape them into small round cakes with a thickness of about 2 cm, about 12 can be made, put them in the oven and bake for 15 to 20 minutes, until they are crispy and hard. Yes!
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