(1) Big Oatmeal vs Small Oatmeal
There are a lot of people in Hong Kong, China, who love to eat oatmeal, I believe. However, since the Chinese community doesn't seem to be very particular about oatmeal, the selection of oatmeal in the supermarkets is always limited. As a result, many people think that oatmeal is just one kind of oatmeal, namely instant crushed oatmeal.
In fact, there are three kinds of oatmeal, one is a large oatmeal (Whole Grain Oatmeal), if in Hong Kong, China, to go to the price of real stacks, or Chongguang only to buy, but in Taiwan, Quaker large oatmeal is. Because it is the original grain of oats rolling flat out, because the texture is more chewy, subject to chewing things can fall a little less raisin dry. Because there is no how to grind, so it takes a little longer to cook (check in the microwave, only one minute more), but retains more oatmeal nutrients, but also quite full. However, because of the lack of crushed oatmeal, some people will add Oat Bran to make the whole bowl of oatmeal smooth.
And weekdays in the supermarket to buy is broken oatmeal, is broken, so you can a punch of boiling water that is cooked, the texture is more smooth, but not too satiating, my personal experience of two hours within the belly hungry.
Of course, crushed oatmeal, large oatmeal and Oat Bran have their own specialties, and people who are used to eating them will only eat them in pairs to mix and match, and tune out the texture they need. However, when it comes to snacking in the office, crushed oatmeal is always more convenient. If you're trying to lose weight on a diet, you'll be more successful with the fullness of big oatmeal.
For men, oatmeal is a good way to reduce belly fat, long eat oatmeal for a period of time, with a balanced diet, can lose a number of waistline. The fact that you can eat oatmeal every day is better than being dumbed down by so-and-so slimming centers.
(2) original flavor oatmeal, the most nutritious
The *** 》提醒，with milk, don't cook for more than 3 minutes
Dr. Rui Lili, Department of Food and Nutrition, Academy of Military Medical Sciences
A recent article in the *** 》recent article pointed out that there are many types of oatmeal sold on the market, there is a raw, cooked, original, fruit-flavored, added milk powder and nuts of ...... different kinds in the nutrition has some differences. In addition, how oatmeal should be eaten, and how long it is appropriate to heat, will also have a certain impact on nutrition.
Has the effect of lowering blood pressure and preventing heart disease
Oatmeal is a nutritious food. It has a high protein content, which is twice as much as ordinary wheat flour. Among the fats it contains, 80% are unsaturated fatty acids (good fats) and the content of linoleic acid is very high, which can play a role in lowering blood pressure, lowering cholesterol, and reducing the chances of heart disease.
The content of phosphorus, iron, calcium, and other minerals in oats is the highest among all grain crops; the content of vitamin E is much higher than that of rice and wheat; and the content of soluble cellulose reaches 6%, which is 7 times higher than that of rice and wheat. In addition, oats also contain soap, which is lacking in other grains. These nutrients make it have the function of laxative, preventing intestinal cancer and improving sleep. Nutritional experiments have also proved that eating oats can regulate blood sugar. 100 grams of oatmeal per meal is very effective in controlling the sharp rise in blood sugar after meals and preventing diabetes.
Elderly people are best to eat the original flavor
At present, most of the instant oatmeal sold on the market. It is processed through a high-temperature cooking process, the vitamin content of oats is therefore reduced.
According to the different main ingredients, instant oatmeal is divided into original oatmeal and mixed oatmeal. The former does not have a strong wheat flavor and fruity aroma, and will only emit a light natural wheat flavor. When buying, be aware that the original cereal with too strong a flavor is likely to be flavored with flavor additives. In addition, the original flavor of the cereal does not contain sugar and salt, retaining most of the nutrients in the oats, especially beneficial to the body, more suitable for the elderly and diabetics, lipids and high blood sugar consumption.
Mixed cereals are usually added with milk powder, soybean flour, walnuts, almonds, etc.. Milk powder and soybean meal effectively supplement the protein content of pure oatmeal, walnuts, almonds contain fats and oils will greatly increase the energy intake. However, they **** the same disadvantage that they all have added sugar, which increases the calorie supply. This type of oatmeal is more suitable for people with higher energy needs such as children and teenagers.
In addition, oats contain a very important nutrient - soluble dietary fiber, which is mainly found in the oat bran, and there will be different degrees of loss during processing. When choosing oatmeal, pay attention to the total energy, carbohydrate, soluble dietary fiber, and protein content in each small package or per 100 grams. Total energy should preferably not exceed 350 kcal, carbohydrate content should not be higher than 60%, soluble dietary fiber should not be less than 8 grams, and protein content should be around 10%. Such oatmeal nutritional loss is small, but also more balanced.
Cooked with milk for 3 minutes
The article in *** reminds us that after instant oatmeal is brewed, it's best to put the cup in the microwave to heat it up a little bit, but pay attention to the temperature and don't let it boil.
One key to consuming oatmeal is to avoid cooking it at high temperatures for long periods of time to prevent vitamins from being destroyed. The longer you cook oatmeal, the more nutrients it loses. The article recommends cooking raw oatmeal for 20-30 minutes, cooked oatmeal for 5 minutes, and cooked oatmeal with milk for 3 minutes, stirring once. ▲
Global Times Life Weekly (January 25, 2005, page 16), reference: Global Times Life Weekly (January 25, 2005, page 16), martinoeihome/blog/2006/04/234,