What are the benefits of eating oats?
Oats are rich in B vitamins, calcium, potassium, iron, zinc and other minerals that white rice flour lacks, as well as dietary fiber, especially β -glucan in oats, which is the most health-care component. The thicker the oatmeal, the higher the β -glucan content.
1 and β -glucan can reduce the level of low-density lipoprotein cholesterol (bad cholesterol) in blood, while not reducing the level of "good cholesterol", and can improve blood lipid, which is very beneficial to prevent cardiovascular and cerebrovascular diseases.
2. The high viscosity of β -glucan in oats can delay the digestion of food, enhance satiety, reduce food intake and prevent the rapid increase of blood sugar after meals. It is characterized by low digestibility and hypoglycemia, which is very beneficial to prevent obesity and chronic diseases.
3. Although β -glucan can not be digested and absorbed, it can be fermented by bacteria in the large intestine to produce short-chain fatty acids, which can be used as the energy source of intestinal cells and bacteria, stimulate the growth of beneficial bacteria, inhibit the reproduction of harmful bacteria, reduce carcinogenic metabolites and improve the intestinal environment. Moreover, β -glucan can absorb water and expand, increase the volume of feces, promote defecation, and reduce the contact time between harmful substances and intestinal wall, thus preventing constipation and intestinal cancer.
How about oatmeal for breakfast?
Now the pace of life is accelerating, and many people have no time to make breakfast in the morning. At this time, cooking some oats with milk is a healthy and nutritious breakfast. Only when choosing oats, you must only buy pure oats in the ingredient list, and it is best not to buy those so-called nutritious grains with other grains, even maltodextrin, sugar, creamer, non-dairy creamer and essence, which not only greatly reduces the nutritional value, but also increases the calories and excessive intake of these additives.
If you have enough time in the morning, you can choose to cook oats. The longer the cooking time, the more dextran dissolved, and the better the health care effect.
If you are in a hurry, you can also choose instant oats, pour them into milk and heat them in the microwave for two minutes. Although the calories of oats are slightly higher than that of rice, oats are nutritious, full and more hungry, which can reduce the intake of the next meal.
If the stomach is not very good and indigestion occurs, it is not recommended to eat oats in the morning, because oats have a high viscosity and are difficult to digest, which will increase the burden on the stomach.