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Добавлено: Чт Янв 28, 2021 11:45 am Заголовок сообщения: The benefits of "Oatmeal" (Oatmeal) a good breakfa |
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If you start to get slotxo168hr bored of traditional cereals In breakfast But still need a simple breakfast Suitable for rush time, full, easy, comfortable and healthy. Hello, doctor offers oatmeal benefits from oatmeal that will help your breakfast not monotonous anymore. But how is oatmeal good for your health? Let's follow up on this article.
What is oatmeal?
It may be confusing for many people to say, what's the difference between oatmeal and oatmeal? It is the same oatmeal, but in fact, when talking about oatmeal Usually refers to the whole grain of oatmeal. And has not been processed anything, most often used as animal feed. Or used in the livestock industry But oatmeal refers to milled or processed oats that can be cooked quickly in minutes. We tend to eat oatmeal in cereal form, add hot water or add warm milk for breakfast. Oatmeal is soft and wet, similar to porridge.
Nutrients in oatmeal
Oatmeal consists of oatmeal that has been processed and rolled to be flattened. Ready to eat And eating half a cup of oatmeal (about 78 grams) will get the following important nutrients:
303 calories
51 g carbohydrates
13 g protein
5 g fat
8 grams fiber
In addition, oats also provide many other essential minerals such as
manganese
phosphorus
magnesium
Iron
Folate
Vitamin B1
Vitamin B5
Vitamin B6
Including beneficial antioxidants as well
Oatmeal benefits
Lowering blood pressure
Oatmeal is rich in antioxidants that might be called It is an antioxidant that can only be found in oatmeal, including Avynanthramite. (Avenanthramide), which will produce nitric oxide gas (Nitric Oxide) gas molecules will widen the blood vessels. Improving blood flow Help reduce the risk of high blood pressure In addition, Aviantramite has been shown to reduce itching. And has anti-inflammatory properties as well
Rich in beta-glucan
Oats contain beta-glucan, a type of water-soluble fiber when beta-glucan enters the body and is dissolved in water. Will transform like a gel Which beta-glucan is important in helping to lower cholesterol levels Help lower blood sugar levels Maintain healthy intestines And makes you feel full longer, too
Good for weight loss
Those on a diet Or weight loss It's important to choose the right foods to eat.Oatmeal is one of the good choices for that need because it contains beta-glucan, which stimulates the release of peptide YY (PYY), which is a Intestinal hormones Acts in response to diet Makes you feel full easier and lasts longer When feeling fuller The appetite for the next meal will decrease. Resulting in less calories in the next meal as well
Help lower blood sugar levels
The beta-glucan in oats is essential in helping lower blood sugar levels. Because when it is transported to the stomach, beta-glucan turns into a gel. Keeping the stomach busy And slow down the absorption of glucose (Glucose) into the body Thus contributing to reducing blood sugar levels It also helps to maintain the balance of blood sugar levels in people with diabetes.
Relieve constipation
Those whose bowel is not moving Often suffer from constipation problems Which is a common health problem in the elderly But research has shown that eating oatmeal can help relieve constipation because oats are high in fiber, fiber in oats helps digestive system waste to move more easily. And stimulates the bowel movement Improving the food handling process Thus helping to reduce constipation symptoms
Suitable for people with gluten intolerance
People with gluten intolerance Often not able to eat much cereal. This is because many grains tend to contain gluten. But research shows that oats are gluten-free grains. So people with gluten intolerance can eat it. More than that People with celiac disease, which is another health condition caused by food gluten intolerance. It can be safely eaten oats as well.
Easy ways to cook healthy oatmeal
ingredient
2 cups of oatmeal (rolled)
1 cup (250 ml) of clean water
Salt, just a pinch
How to do it
Mix oats, clean water and salt in a saucepan.
Heat it up When it starts to boil, add another cup of oats, stir-fry about 5 minutes or until the oats have completely absorbed the water.
To be good for health And get more nutrients Can add other toppings You can use ginger, pumpkin, peanut butter, almonds, walnuts, or you can add berries. |
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