Table of Contents Introduction:
Sticky oatmeal, which many friends find difficult to swallow, has been rated as one of the top ten health foods by Time. Fifth place
The thing that makes oats sticky is called "beta-glucan" (a type of dietary fiber)
This kind of glucan has many benefits
The high viscosity of glucan can inhibit gastric emptying and delay the absorption of glucose in the small intestine, thereby effectively delaying The speed at which blood sugar rises after a meal
China Agricultural University has experimentally proven that compared with other starchy foods, whether oats are broken, ground or pulped, the digestion speed, The expected changes in blood sugar response are very small
In other words, as long as you do not add high-glycemic foods to oats, oats are the first choice for weight loss with low digestion speed and low blood sugar response.
The water-soluble dietary fiber in oats is 4.7 times and 7.7 times that of wheat and corn respectively
As mentioned above Glucan does not stick to the small intestine, but goes straight to the fermentation of large intestine ginseng
Under the hard work of glucan, waves of short-chain fatty acids are produced. Come out, they are not only suicide squads fighting bloody bacteria, but also engineering soldiers repairing intestinal cells
The more flower-protecting glucan that finally turned into spring mud is still very beautiful. Can absorb water and soften stool
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Unsaturated fatty acids in oat oil account for 82.17% of the total fat, of which oleic acid and linoleic acid have the highest content
Linoleic acid is always the first to be associated with cholesterol Combined, then degraded into cholic acid, and finally returned to "Chrysanthemum"
Many people have reached the level of the elderly due to long-term inactivity and lack of exposure to the sun. The bone density of the human body reaches its peak around the age of 35, and you will have to rest on your laurels for the rest of your life
In the "Calcium Olympics", oats defeated all kinds of black, white, and yellow foods around the world. Guzi, won the championship. And with an overwhelming advantage of 7.5 times, it beats the polished rice into dregs
Although the absorption rate of calcium in oats is not as good as that in milk, oats also contain manganese.
Calcium and manganese are good friends, and they work together
In addition, when oats are combined with black sesame to cook porridge, the calcium supplement effect is better
If the human body is compared to a car, protein, fat and carbohydrates are like gasoline, and B vitamins are spark plugs
Drink in summer There is an increase in water, sweating and urination, and VB people are flowing into the sewer.
If you can’t sleep well with the air conditioner on, and you feel so tired that you can’t eat, you should consider whether you are short of food.
Oats are rich in B vitamins, niacin, folic acid, and pantothenic acid
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The antioxidant capacity of oats comes from various phenolic substances, such as cinnamic acid derivatives, P-coumaric acid, p-hydroxyformic acid, o-hydroxybenzoic acid, 4-hydroxyphenylacetic acid, vanillin, catechol, etc.
These ingredients can inhibit the oxidation of edible oils and fats. Inhibits the oxidation of low-density lipoprotein (LDL) induced by AAPH (free radical generator) or Cu2+ in vivo
Protein is composed of amino acids
For humans, there are 8 amino acids that are completely dependent on food supply and cannot be synthesized by themselves. They are called essential amino acids
And in humans, they often eat In cereals, "lysine" often acts as the shortcoming of the barrel - limiting the use of other amino acids, so we named this urgent amino acid "the first limiting amino acid"
The lysine content in oats is almost twice that of wheat flour and japonica rice. Eating some oats can naturally make up for the shortcomings of other grains
This kind of oats There is no pressing or cutting, they are completely whole oats
The whole oats have the most complete nutrition and require the longest cooking time
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Use such oats with brown rice and rice to make rice. It is more fragrant than ordinary rice and of course has higher nutritional value
Cooking time required For a longer time, you can generally cook it with quick-cooking oats to enhance satiety and delay digestion. It is especially suitable for making oatmeal, which is healthy and delicious
The taste is thick and sticky, and it will Softer than steel-cut oatmeal
Traditional oatmeal is the watershed between oats that require cooking and no-cooking oats.
Shelled oatmeal is first steamed and softened, and then pressed into flakes, which reduces the fat content in the oatmeal and makes it easier to store, so the finished product does not necessarily need to be cooked
This Oats are also very suitable for baking, baking into biscuits and making bread, full of home-style and rustic wheat flavor
Quick-cooking oatmeal is actually similar to traditional oatmeal , but it is steamed more thoroughly, pressed thinner, and the texture is correspondingly softer
It can be eaten by heating it in the microwave and simply cooking it. It is a quick-cooking oatmeal
If you want convenience and health, this is my most recommended option. It is not as sticky as instant oatmeal and more chewy, so the digestion speed is relatively slower
This kind of oatmeal is ready-to-eat. It is a matured product. It is digested very quickly and raises blood sugar quickly, so it is especially not suitable for diabetics.
This way Oatmeal is suitable to be eaten with milk, nuts, and eggs to slow down digestion
It is currently rare in China and is mostly foreign or imported food
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Fruit cereal is rich in dietary fiber, minerals potassium and magnesium, vitamins B and E, and the taste of fruit cereal with dried fruits is greatly improved, and it also makes an indelible contribution to increasing appetite
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Although adding dried fruits to fruit cereal has certain nutritional advantages, nutrition is not 1+1. Compared with fruits, some delicate nutrients such as vitamin C, polyphenols and other antioxidant substances will be lost to a certain extent during the dehydration and drying process of dried fruits
So I think After you eat fruit cereal, you don’t have to eat fruit. It’s not a wise idea
It tastes sweet and can be chewed as a snack
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This is the least healthy and is often baked with sugar added. Sugar is an ingredient we need to reduce our intake, so this convenient oatmeal snack is actually not healthy
Disclaimer All articles published by this account are only for the purpose of sharing popular science knowledge. Let everyone understand different types of eating styles and health perspectives, and fill the gaps in relevant Chinese resources. Since everyone’s physique and disease conditions are different, the content of this account cannot replace professional medical advice. Please make wise choices for your own health