This article teaches you to never get tired of eating coarse oats are more delicious when eaten li

Mondo Gastronomy Updated on 2024-02-19

"Clear the holiday", while giving yourself a heart, remember to relax your stomach. It is recommended that the daily diet should be "coarse" and fine, but everyone loves fine grains, and the nutritional value and eating dos of many coarse grains are not well known.

Today, Liu Shaowei, a doctor of food safety from Pennsylvania State University in the United States, recommends a coarse grain diet: oats are both nutritious and delicious.

What is the nutritional value?

Oats, which have high nutritional value and health benefits, are rich in protein, B vitamins, lysine, unsaturated fatty acids, dietary fiber, and minerals such as zinc, iron, selenium, and manganese.

Oats have great cardiovascular benefits, inhibiting the precipitation of triglycerides and cholesterol and reducing the risk of cardiovascular disease.

Oats have a low glycemic index, which slows down the rise of blood sugar after a meal and keeps blood sugar stable.

Oats also have the effect of improving intestinal flora and maintaining intestinal health, and its dietary fiber helps to promote intestinal peristalsis and prevent colorectal cancer.

Oats are rich in vitamin B1, and eating more oats can help improve mood and relieve insomnia.

Oats are rich in antioxidants, which can slow down aging, prevent chronic diseases, and more.

Recommended for daily dinner plates

The new version of the Dietary Guidelines for Chinese Residents recommends a daily intake of 50 150 grams of whole grains and legumes. Replacing some of the white staple foods with 30 to 50 grams of raw oatmeal a day can lead to a healthier diet. Here are some of the most common delicious pairings.

Milk oatmeal:After soaking the oatmeal, add milk and simmer for about 20 minutes, serve with nuts, fruits, etc., and serve as breakfast.

Oatmeal multigrain rice:After soaking the oatmeal and rice in advance, mix it in a ratio of 1 to 1 and cook it into oatmeal rice in a rice cooker.

Oatmeal bread, biscuits:Replace a portion of whole wheat flour with oat flour to make a healthier pastry.

Experts especially remind

Many people think that oatmeal is cereal, but in fact, the two cannot be simply equated.

Oatmeal is made from oats as raw materials and processed into them; Oatmeal is a general term for various grains, which are made from a mixture of wheat, corn, soybeans, rice and other grains.

Oatmeal can be further divided into instant oatmeal and raw oatmeal. Instant oatmeal is convenient to eat, but some nutrients are lost during processing, and some additives are added.

Raw oatmeal is rolled directly from oat kernels, which retains most of the nutrients of oats, and its nutritional value is better than instant oatmeal. In addition, raw oatmeal is a low glycemic index food, and it is recommended for people with "three highs" and fat loss.

Nowadays, the popular mixed cereal does not have strict requirements for the content of oats, usually dried fruits, nuts, yogurt cubes, non-dairy creamer, syrup, maltodextrin, flavors and fragrances are added. Compared with raw oatmeal, mixed cereal has a rich taste and is more nutritious, but it is higher in sugar, fat and calories. Therefore, it is recommended that you choose reasonably according to your own needs.

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Synthesized from: Healthy Shanghai 12320

Editor: Ning Pingying.

*Please indicate that it is from the official account of Shanghai Xuhui.

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