The ingredients are mango, milk and oats.

1. Steel-cut oats are used here. Wash the oats and put them in a casserole. Don't put too much water, just twice as much as oats.

2. put the casserole on the stove and heat it. after boiling, cook it on low heat for about 3 minutes.

3. Time is up, the oats are cooked, and the oats are cooked into thick porridge.

4. Pour in the milk.

5, you can add some rock sugar appropriately, and skip the ones that don't like sweetness.

7. Turn off the heat by heating and boiling while stirring.

8. Cut the pulp of mango into small grains.

9. Put the porridge in a bowl, cool it slightly, and add the mango to stir and eat. Extended information

1. Oat is not easy to peel, so it is called skin oat, which is a low-sugar, high-nutrition and high-energy food. Oats are sweet in taste and rich in dietary fiber, which can promote gastrointestinal peristalsis, facilitate defecation, have low calories, low glycemic index and reduce blood fat and sugar. There is a saying that the thicker oats are cooked, the better the health care effect will be.

2. Oats have the characteristics of high protein and low carbohydrate, so the increase of fat and calories can be reduced in the process of supplementing nutrition. At the same time, the soluble fiber with high viscosity of oats can effectively control appetite, increase people's satiety, reduce food intake and reduce appetite desire.

3. Generally, oats can be cooked in porridge, but don't cook for too long, so as not to cause the loss of nutrients. If you want to add protein and other nutrients, you can also use milk and oats, and oats can also be made into bread. Reference

CCTV Food Network-Eat oats like this for breakfast to control your weight and lose weight.