< < Dietary Guidelines for Chinese Residents (2016) > > >, it is emphasized that daily food should be diversified, especially the types of staple food should pay attention to all kinds of whole grains and miscellaneous beans, and it is best to eat 50 ~ 150g per day.
Among all kinds of whole grains, oats are the most recommended.
Oats are full of treasures and have many nutritional benefits.
1. Prevention and treatment of constipation
There is less than 1 gram of dietary fiber in 100 grams of rice, while oats are especially rich in dietary fiber, reaching 10.6 g/100g.
If one or two to three ounces of oats replace ordinary rice in the staple food of three meals a day, you can eat 5 to 15 grams of dietary fiber more. In this way, the intake standard of 25 grams of dietary fiber per day can be easily reached.
Sufficient dietary fiber can adjust intestinal flora and promote intestinal peristalsis. In addition, eating more vegetables can help effectively prevent and relieve constipation.
Step 2 Reduce blood lipid
Eating more can reduce low density lipoprotein cholesterol (commonly known as bad cholesterol) in blood without affecting high density lipoprotein cholesterol (commonly known as good cholesterol), which can effectively reduce the risk of cardiovascular diseases.
These are all due to the rich-glucan in oats. Moreover, oats are well cooked. To achieve as thick a taste as possible, the more-glucan can be brought into play, the better the lipid-lowering effect will be.
Step 3 Control Blood Glucose
In addition, thanks to dietary fiber and-glucan, oat can also delay the rise of postprandial blood sugar and reduce insulin secretion in the body, which is the preferred food for hypoglycemic reaction.
Step 4 Help Lose Weight
Oats have slow digestion speed and strong satiety, which is conducive to controlling appetite and weight.
Oat products should be chosen correctly. Boiled is better than soaked.
From left to right, oat flour (minced), raw oatmeal and oat rice are in turn.
Since oats have so many benefits, it is necessary to learn how to choose really good oats. In fact, it is very simple. Pay attention to the [ingredient list] on the product packaging. If there is only the word [oats] and nothing else, it is basically right. Let’s take a look at it one by one:
Sweet cereal
Look at the ingredients, this kind of added a lot of sugar, vegetable fat powder, milk flavor, dextrin, rushed out very sweet [oatmeal], not many oatmeal, blood sugar reaction is high, nutritional value is low, it is best not to buy. Even if it is called [nutritious breakfast oatmeal] [sugar-free oatmeal], it is the routine of advertising.
Ready-to-eat oatmeal/quick-cooked oatmeal
Usually more common, is more finely crushed oatmeal, or called ready-to-eat oatmeal, quick-boiled oatmeal. Because in the process of processing, there are steps to cook in advance, and then dry, so when eating, as long as you take hot water to brew for a few minutes, it is very convenient.
However, [soaked] cooked oats have relatively weak effects of controlling blood sugar and reducing blood lipid, and are not the best choice.
Flattened raw oatmeal
Raw oatmeal
For those with good health care effect, it is necessary to choose raw oatmeal made by flattening raw oatmeal grains. Generally, it takes some time to cook it to obtain sticky oatmeal porridge.
Oat Rice/Oat Grain
You can also choose oat grains (also called oat rice) that are not flattened and rice-like and form oat rice with rice to eat.
Naked oats
Friends in the northwest region will definitely not be unfamiliar with naked oats. In fact, they are relatives of oats and are called naked oats. Often eating all kinds of pasta made of naked oats flour is also a more nutritious and healthy choice than eating white flour.
Nutritional Oat Recipe
Milk oatmeal porridge
It uses pressed raw oatmeal.
The amount of oatmeal for a person is 40-50g, and the amount of milk is 5-8 times that of oatmeal (250ml of milk is just right for a box).
Because oats have skin on the surface, they need to be soaked several hours in advance (such as one night in advance) to absorb water. Because oats soaked at room temperature are easy to change their taste in warmer seasons, it is recommended to soak them in the refrigerator.
Boil the milk in a small pan over medium heat, add raw oats, cover the pan and simmer for 20 minutes. If the oats bite and are stiff, but the health effect is not achieved, be sure to cook for a while.
Finally, according to personal taste, you can add a spoonful of medlar, raisins and nuts to eat together.
Oatmeal
It’s raw oatmeal.
Oat rice should also be soaked in advance, and then cooked with rice in an electric rice cooker at a ratio of 1: 1.
If a pressure electric rice cooker is used, the amount of water used to cook oat rice is about the same as that used to cook rice, and the water: rice is about 1.5: 1; If you use a normal-pressure electric rice cooker, you need more water.
If it is not suitable for the taste of coarse grains, oat: rice can be used at a ratio of 1: 2.
If you want rice to have a slightly more glutinous taste, you can replace a small amount of rice with glutinous rice.