How to eat oatmeal to lose weight: cook oatmeal
For busy office workers who have no time to prepare breakfast in the morning, as long as the simplest boiled oatmeal, two teaspoons of honey, a boiled egg and fresh fruit are the nutritious breakfast collocation.
How to eat oats to lose weight: oats, coarse grains and rice
Fine rice flour is easy to digest and absorb, and vitamin B is lost during processing, so it is very healthy to add a proper amount of oatmeal when cooking.
How to eat oatmeal to lose weight: preserved eggs, dried meat floss and oatmeal.
1. Add a cup of boiling water (about 200 liters) and 40 grams of Quaker instant oatmeal to a small pot, and add the prepared meat floss and preserved eggs.
2. Season with a little salt or chicken essence according to personal preference.
3. 100 ml frozen fresh milk can be directly washed into cooked oatmeal, which not only reduces the temperature of porridge, but also makes the taste smoother.
How to eat oatmeal to lose weight four: shrimp skin, seaweed, eggs, oatmeal.
1. Add a cup of boiling water (about 200 liters) and 40 grams of Quaker instant oatmeal to a small pot, and add the prepared shrimp skin and laver.
2. Take an egg, break it up, add oatmeal, and turn the microwave oven to medium heat for about one and a half minutes.
3. Season with a little salt or chicken essence according to personal preference.
How to eat oatmeal to lose weight: milk oatmeal drink
1. Add a cup of water (about 120ml) and 20g oatmeal to a small pot and bring to a boil.
2. Beat in an egg, break the egg, and turn off the heat after the egg is cooked. (you can add a little sugar to taste)
3. Pour in 100 ml of fresh milk (hot and cold can be determined according to personal preference) and serve.
How to eat oatmeal to lose weight: oatmeal milk tea
1. Put the green tea bag into a cup and brew it with boiling water.
2. Add 20g Quaker instant oats and a little sugar while it is hot, and mix well.
3. Pour in fresh milk (hot and cold can be decided according to personal preference), mix well and serve. Iced drinks taste better.
How to eat oatmeal to lose weight seven: fresh shrimp and melon oatmeal
1. Cut about 20g of fresh shrimp into minced meat and diced wax gourd (quantity optional).
2. Drop a little (about 2 ml) vegetable oil into a non-stick pan, stir-fry shrimp sauce and wax gourd, and use yellow wine to remove the fishy smell. Then add a glass of water (about 200 liters) and 40 grams of Quaker oats, boil and turn to medium heat for about one and a half minutes.
3. Season with a little salt or chicken essence according to personal preference.
4. Frozen fresh milk can be directly washed into cooked oatmeal, which not only reduces the temperature of porridge, but also makes the taste smoother.
How to choose healthy oatmeal?
There are many kinds of cereals on the market. Careful selection of high-quality oats can ensure the health of yourself and your family.
Pay attention to distinguish between "oatmeal" and "cereal"
They are not the same thing. Pure oatmeal is rolled from oats, flat, with a diameter similar to that of soybeans and a complete shape. The instant oatmeal processed by fast food has a sense of fragmentation, but it can still be seen in its original shape. Cooked oats are very sticky, which is brought by the healthy ingredients of β -glucan Its effects of reducing blood fat, blood sugar and high satiety are closely related to this viscous substance. Generally speaking, the thicker the same amount of oats is cooked, the better the health care effect.
Oatmeal is a mixture of various grains, such as wheat, rice, corn, barley and so on. Among them, oatmeal only accounts for a small part, or even contains no oatmeal at all. Foreign products like to add dried fruits, nut slices, watercress and so on. And domestic products like to add maltodextrin, sugar, creamer (non-dairy creamer), essence and so on. In contrast, adding fruit nuts and beans is healthier and can enrich the source of dietary fiber; Adding sugar and dextrin will reduce the nutritional value and increase the speed of blood sugar rise; Adding creamer is not good for cardiovascular health, because creamer contains partially hydrogenated vegetable oil, and its "trans fatty acid" component promotes the occurrence of heart disease.
Choose plain oatmeal first.
There is no doubt that natural grains contain no sugar. If you use a small bowl to make a small bag of 40 grams of oatmeal, it will have a proper sweetness, which means that it contains 20 grams of sugar, which means that half of the oatmeal you buy is actually white sugar! Can you expect such products to have high nutritional value?
What about sugar-free products? Still not optimistic. If it is sweet, you must add some high-efficiency sweeteners, such as sodium cyclamate, acesulfame, aspartame and so on. Most of these things are synthetic chemicals, and children under 2 can't eat them. Although aspartame is a peptide substance, there are still many disputes about its safety in the world. The most important thing is that only a little high-efficiency sweetener is enough, so what should be used to supplement it? Starch hydrolysate, such as maltodextrin, is usually added. Dextrin, like sugar, can quickly raise blood sugar and contains almost no other nutrients. People who need to control their blood sugar should never be confused by the word "sugar-free" and buy pure oatmeal!
In addition, the nutritional value of oatmeal itself is high enough to be used as a staple food, even if other nutrients are not added. Some merchants add some nutrients, such as high calcium and high protein, just to enrich the product line and attract customers to buy. In addition, some "oatmeal" products contain only a small proportion of oats, and even if other nutrients, such as calcium and protein, are added, their nutritional value is actually not higher than that of pure oatmeal. Don't think that after adding some nutrients, the processed products will definitely surpass the natural products.
If you can tell whether oatmeal is pure or not.
Pay attention to packaging labels and food labels. The protein content of natural oatmeal is as high as 13%~ 15%, in which the content of calcium and potassium is very high, the content of β -glucan is very rich, and there are also many unsaturated fatty acids. Agricultural workers in China have cultivated some oat varieties with high β -glucan content, and oatmeal made from them is particularly beneficial to patients with chronic diseases. These products with simple packaging and plain appearance are not attractive to people. They may not be so delicious to eat and troublesome to make, but please note that this is the characteristic of pure natural products.
Unfortunately, many consumers simply don't know what pure oatmeal is, and they don't know that it tastes so light, sticky and even a little prickly. On the one hand, they are attracted by the slogan of "pure nature", on the other hand, they only like to eat sweet processed products of various ingredients. Because, after years of infiltration of processed food, many people have been unable to adapt to the rough and light natural taste. This taste hobby is unhealthy in itself.
Many cereal products contain "non-creamer" ingredients. What role can it play?
Non-dairy creamer can improve the taste, but it contains partially hydrogenated vegetable oil and contains more trans fatty acids and saturated fatty acids, which is not good for health. The adverse effects of trans fatty acids include lowering low-density lipoprotein cholesterol and increasing low-density lipoprotein cholesterol, increasing the risk of diabetes, which is not conducive to the development of children's nervous system and increasing the risk of infertility.