The effects of oatmeal and the role of contraindications and methods of consumption
The effects of oatmeal and the role of contraindications and methods of consumption, in our daily lives, oatmeal is very common in a kind of coarse grain food, and it is quite high in nutritive value, is very popular with the people. Here to see the effects of oatmeal and the role of contraindications and methods of consumption.
The effects and role of oatmeal
Cleansing and detoxification
Oatmeal is high in fiber content, which promotes gastrointestinal peristalsis, accelerates defecation, and helps to reduce the body's hangover. It's a great way to get rid of the toxins in your body.
Protection of the intestinal tract
The soluble fiber in oatmeal - β-glucan, which can not be absorbed, is fermented in the large intestine, producing propionic acid, butyric acid and other short-chain fatty acids, which can inhibit putrefactive bacteria, promote probiotics, maintain the balance of the intestinal flora, prevent diarrhea or constipation. constipation.
Calcium
Oats are rich in calcium, phosphorus, iron, zinc and other minerals, and its calcium content is 7.5 times that of refined white rice, although the absorption rate of calcium in oats is not as good as that of milk, but the effect of calcium is located in the first of all kinds of grains, and can be eaten regularly to promote bone development and prevent osteoporosis.
Beneficial to the cardiovascular system
Oatmeal contains a certain amount of saponins, which have the function of lowering serum cholesterol, triglycerides, β-lipoproteins, etc.; oats contain a large amount of linoleic acid, which can prevent and control high cholesterol and arteriosclerosis; oat bran contains a large amount of cellulose, which can maintain the normal glucose, balance and inhibit cholesterol absorption. absorption; health care and prevention of the cardiovascular system is very helpful.
Whitening
Oatmeal is rich in antioxidant ingredients, similar to the role of the common whitening agent arbutin, which can inhibit the production of melanin, help to lighten the pigmentation, to maintain a fair and beautiful skin.
Weight Loss
Oatmeal is a high-fiber food with excellent water absorption and a strong sense of satiety, which can reduce food intake. A cup of 200 ml of oats, you need about 15 grams of oatmeal, the calorie is only 55 calories, is the ideal low-calorie weight loss food. And oatmeal has the role of promoting gastrointestinal peristalsis, often eat can remove the body's hangover, to help eliminate small belly.
Prolonged life
Oatmeal is extremely rich in linoleic acid, fatty liver, diabetes, swelling, constipation, etc., also has a complementary effect, on the elderly to enhance the physical strength, prolonged life is also very beneficial.
Taboos of eating oatmeal
Pay attention to the collocation of ingredients
Oatmeal and milk with the proteins, dietary fibers, vitamins, and a variety of micronutrients are beneficial to the absorption of the; and yam with the longevity of life, is diabetes, hypertension, It is a good food for diabetes, high blood pressure, high blood fat patients; and pumpkin with liver and stomach, laxative, lower blood pressure, lower blood fat.
It is not suitable to eat too much at one time
When eating oats, you should not eat too much at one time, 40 grams per day, otherwise it will cause stomach cramps or bloating.
Oatmeal can be eaten with rice and other porridge, the daily intake of 40 grams is appropriate, the general population can be eaten, especially for the elderly, children and hyperlipidemia, coronary heart disease, diabetes and obesity
Note that do not confuse the concept of oatmeal and cereals
Cereal is a blend of many kinds of cereals, such as wheat, rice, diabetes and obesity.
Oatmeal is a mixture of many grains, such as wheat, rice, corn, barley, etc., of which oatmeal is only a small part, or even does not contain oats at all, and oats are not the same concept of food.
Digestive disorders should not eat
Because oatmeal. Dietary fiber content is high, so gastric ulcer, duodenal ulcer, cirrhosis of the liver, varicose veins in the fundus of the stomach and other digestive diseases patients should not eat more.
People with strong internal fire, hot and dry liver and lungs should not eat too much
People with strong internal fire, hot and dry liver and lungs should not eat too much oatmeal because it is easy to cause discomfort.
Nutritional value of oats
According to modern nutritional analysis, oats contain crude protein up to 15.6%, 8.5% fat, and starch to release calories, as well as phosphorus, iron, calcium, and other elements, compared to other 8 kinds of grain, are among the best. Water-soluble dietary fiber in oats is 4.7 times and 7.7 times that of wheat and corn, respectively. B vitamins, niacin, folic acid, pantothenic acid in oats are relatively rich, especially vitamin E, up to 15 mg per 100 grams of oat flour. In addition, oats also contain saponins that are lacking in cereal grains. And the amino acid composition of the protein is more comprehensive, the body's essential 8 kinds of amino acid content are in the first place, especially with lysine up to 0.68 grams.
Effects and functions of oats
1, lower cholesterol
Oats can effectively reduce cholesterol in the human body, and regular consumption of cardiovascular disease of the middle-aged and elderly people to play a certain role in prevention. Eating 50 grams of oatmeal daily can make the average cholesterol per 100 milliliters of blood down 39 milligrams, triglycerides down 76 milligrams.
2, lower blood sugar
Oats are rich in dietary fiber, often eaten on diabetic patients have a very good sugar, weight loss effect. So oats can be a regular food for diabetics. In addition, the rich dietary fiber contained in oats has a laxative effect, which can prevent constipation.
3. Maintain metabolism
The linoleic acid contained in oats is an important essential fatty acid, which can maintain the normal metabolic activity of the human body, and at the same time, it is a necessary ingredient in the synthesis of the prostate family, which plays an important role in the maintenance of the human body's function.
4, improve blood circulation
Oatmeal can also improve blood circulation, relieve the stress of life and work.
5, calcium
Oats are rich in calcium, can effectively prevent and alleviate osteoporosis, promote bone bribery and normal growth of teeth.
6, moisturizing
Protein is one of the most important components of oats, protein enzymatically solved can be obtained by small molecules of peptides and amino acids, this kind of molecules contain hydrophilic groups, can absorb water or lock the skin horny layer of water, with a very good moisturizing effect, but also moisturize the skin, nutrient cells, and promote the healthy growth and development of skin tissue. It can also moisturize the skin, nourish the cells, and promote the healthy growth and development of skin tissues.
7, hair
Oatmeal protein on the surface of the hair to form a protective film can maintain the relative stability of the water within the hair, so as to maintain smooth, smooth and shiny hair. It can effectively prevent the hair from losing too much water, excessive dryness of the hair, and increased static electricity in the hair, resulting in messy hair, fluttering hair and other phenomena.
8, weight loss
Oats have enough dietary fiber easy to produce a sense of satiety, which is conducive to the regulation of physiological functions and metabolism, digestion consume more energy, reduce cholesterol, promote intestinal peristalsis the end result is to reduce weight.
Oatmeal practices
1, oatmeal cookies
Ingredients:
120 grams of oatmeal, 50 grams of olive oil, 40 grams of brown sugar, 50 grams of walnuts, 30 grams of raisins
Method:
(1), raisins soaked in water, cut with a knife a little smaller;
(2), walnuts with a knife, chopped olive oil, brown sugar, mix, add oats, chopped walnuts, raisins to make oats evenly moist;
(3), take a small group of oats, pinch and pinch into a small cake shape preheated oven at 160 degrees, 18 to 20 minutes can be.
2, pumpkin meatball oatmeal
Ingredients:
2 rice, oats 1, pumpkin 80 grams, cooked meatballs 2
Practice:
(1), ready ingredients, rice, oats, washed, put into a casserole dish, add the right amount of cool water;
(2), Large fire to boil, turn small fire slow cooking;
(3), pumpkin peeled, washed, cut into small pieces, meatballs cut into small pieces, onion cut into granules;
(4), porridge cooking 15 minutes, add pumpkin, boil, add the right amount of salt, cook for another 2 minutes;
(5), pour in meatballs, cook for 3 minutes, fast cooking porridge, drizzle with the right amount of sesame oil, remove from the fire, covered Simmer for 10 minutes can be.
3, nut milk oatmeal porridge
Ingredients:
Milk, oatmeal, walnuts, peanut kernels, melon seeds kernels, black sesame seeds, goji berries, raisins, each appropriate amount of
Practice:
(1), the raw materials needed to prepare;
(2), will be heated to about 70 degrees milk;
(2), will be heated to about 70 degrees. to about 70 degrees;
(3), add the appropriate amount of oatmeal to cook for a short while;
(4), add nuts nuts;
(5), almost ready when sprinkled with goji berries and raisins;
(6), out of the pot sprinkled with black sesame seeds can be.