Oatmeal in the morning is bad for health. What is the healthiest way to eat oatmeal Raw oatmeal benefits and harms

Oatmeal raw benefits and harms

Oatmeal: health benefits and harms

The symbol of a healthy diet is oatmeal. The benefits and harms of a plate of such porridge for breakfast were not discussed only by the lazy. Most often, in the circle of ladies who care about their appearance, there are praises for this dish. Maybe common myths prevent them from appreciating the real properties of the cereal? Find out what experts think about it - chemists, doctors, nutritionists.

Why is oats more valuable than other cereals?

The British and Scots cannot imagine traditional cuisine without oatmeal. In our country, many take their example, preferring oats to other cereals. They are right, because the composition of oats is richer than many cereals.

First of all, you should pay attention to the fact that oatmeal has a high percentage of soluble fiber and protein compounds. A good cleansing of the digestive system, quick absorption of the product and a morning boost of energy thanks to these components are provided to you.

In addition, a whole set of useful components was found in this cereal.

The main components of oatmeal (in 100 g):

74% of the daily requirement of manganese;
10% of daily doses of B1 and minerals such as iron, zinc, magnesium, phosphorus, selenium;
less than 10% fluorine, iodine, sulfur, nickel, calcium, potassium, pyroxene;
small proportions of vitamins B6, B7, B2, K, A, PP and E;
5 essential organic acids for the body.

The benefits of raw oatmeal are more pronounced, because the supply of vitamins and minerals is maintained in full.

Healing properties of oats: indisputable facts

Scientists report that the combination of beneficial compounds in oats has a therapeutic effect on the human body.

Useful properties of oats:

restores the correct metabolism;
improves the digestive process and treats constipation, colitis, flatulence;
relieves dermatitis and allergic rash;
strengthens the musculoskeletal system, especially the plate of the legs;
protects against hair loss, gives hair shine and smoothness;
alleviates the condition with pathologies of the blood and the cardiovascular system;
used to prevent atherosclerosis, hypertension and weakness;
puts in order the functioning of the nervous system, thyroid gland and liver;
relieves muscle pain, increases endurance and immunity.

Of course, you should not count on a miracle when you just had a couple of breakfasts of oatmeal. Positive changes in the body will begin only if you use this dish systematically.

Oatmeal and weight loss

The main "pitfall" of eating oatmeal is its calorie content.

In 100 g of such food in milk - 102 Kcal, in water - 14 Kcal less.

Despite a decent calorie figure, oatmeal is not an enemy to losing weight. Proteins from the composition of the product affect the muscles, but do not allow the growth of body fat.

Also, a small plate of porridge will give you a feeling of satiety for the whole day, because this food is very nutritious. But if you are on a diet, you should forget about adding milk, sugar, butter, salt to the dish. Are you saying that such oatmeal is a tasteless breakfast? Saturation with positive emotions, which also help to lose weight, has not been canceled. You just need to know what makes porridge tastier without harming the figure.

Acceptable additions to oatmeal:

a handful of chopped nuts;
5-10 g of honey;
a couple of spoons of fat-free kefir or yogurt;
fruit and berry mixture.

But do not abuse such natural flavor enhancers, otherwise the energy value of the dish may increase in the same way as with the addition of dairy products.

Not all oatmeal is healthy

No one will argue that oatmeal is healthy, but after steaming, they lose most of the healing components. If you want to improve your health with oatmeal, cook porridge from whole grains - they are much less susceptible to the aggressive effects of boiling water than cereal.

Porridge from whole grains is cooked much longer, and not everyone is ready to devote so much time to cooking. But considering the benefits and harms of oatmeal for the body, many would agree to cook it, only faster. Coarse flakes (#1) can be an alternative to a whole grain product.

To buy a quality product from oats, you need to remember at least 5 main criteria for its quality.

5 rules for choosing quality products:

choose white flakes with a slight beige tint;
additives, especially sweeteners and monosodium glutamate, should not be indicated in the composition;
make sure that the packaging is not damaged;
the shelf life of the product cannot exceed 5 months;
the coarser the grind, the greater the benefit.

Raw oatmeal: benefits and harms

Of course, oatmeal, which has not been subjected to heat treatment, will bring to the body all of the above natural wealth. But even if you are a supporter of a raw food diet “with experience”, do not rush to eat raw oatmeal without understanding how such food can be harmful.

Excessive "cleaning" potential

Without liquid, the tough dietary fiber that abounds in unheated cereal is a serious test for the intestines. Instead of an intense cleanse, oatmeal can “reward” you with increased gas and bloating. To prevent this from happening, be sure to increase your drink intake.

"Insidious" phytic acid

Oats contain phytic acid. This substance is destroyed during the preparation of the product, but how will this component disappear from raw cereal? It will begin to combine with some minerals and interfere with their absorption. The only way to reduce the amount of harmful acid without boiling is to soak oatmeal overnight in milk and fruit.

Harmful properties of oatmeal

Oatmeal, like any other dish, is not recommended to be consumed in unlimited quantities. If there is too much oatmeal, the body will lose calcium (this trace element is washed out due to an overdose of oats), vitamin D and some other substances (their absorption is disturbed). Such losses do not pass without a trace for the bone tissue - it will become very fragile.

Celiac disease (a disease in which the digestion of cereals is impossible) is the reason that makes one refuse even one spoonful of oatmeal.

Oatmeal - health benefits and harms

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Oats are one of the unique cereal crops. Its shell and core contain many nutrients that have a positive effect on all human systems and organs. Oat flakes are loved by many for their special nutritional properties. Oatmeal is great for cleansing the digestive tract and has many other health benefits. Let's talk about them in order, and also consider the possible harm from use.

Composition of oatmeal

Oatmeal is the most common product derived from oats. Since childhood, everyone has been familiar with Hercules porridge, which gives strength and energizes for the whole day. The chemical list of elements is quite extensive.

It is worth mentioning right away that the cleaning properties of oatmeal are made possible due to the accumulation of coarse-type dietary fibers. They gently release the intestines from congestion and fecal stones, absorb and remove toxins.

A special place is given to vitamins from group B. They are required by the human central nervous system to normalize the psycho-emotional background and fight insomnia. Vitamins also have a positive effect on the skin, hair, teeth and nails.

Iodine, which is rich in oatmeal, prevents thyroid disease, improves brain activity and physical activity. With iodine deficiency, mood worsens, oatmeal copes with this problem.

Ready-made porridge is famous for its high concentration of tocopherol (vitamin E) and retinol (vitamin A). These substances act as natural antioxidants, they prolong youth and are responsible for the beauty of the skin and hair.

As for mineral compounds, oatmeal boasts calcium, magnesium, phosphorus, copper, manganese, and iron. All these substances in cereals in excess.

People with celiac disease will benefit from knowing that oatmeal is gluten-free. The basis of the dish is complex carbohydrates (more than 60%), proteins (12%), fats (6%). Calorie content of a serving weighing 100 gr. is 323 kcal.

the benefits and harms of oatmeal

Benefits of oatmeal

The impact of oatmeal on the body is noticeable after the first dose. A person feels better, anxiety decreases, chronic fatigue recedes. All this becomes possible thanks to the cleansing of the intestines and the beneficial effect of B vitamins on the body.
Oatmeal perfectly cope with constipation, including chronic. Thanks to daily use, all problems of stool disorder go away. Oatmeal is indicated for pancreatitis, gastritis, peptic ulcer. Porridge restores intestinal motility and microflora, reduces the likelihood of developing dysbacteriosis.
Due to the accumulation of "heart" minerals, such as potassium and magnesium, the work of the heart improves. Oatmeal cleanses not only the gastrointestinal tract, but also the circulatory system from cholesterol plaques. Flakes should be eaten by people who are prone to strokes and heart attacks.
Not without the beneficial qualities of oatmeal for patients with diabetes. The product normalizes the level of glucose in the blood and does not allow it to "jump".
Due to the abundance of vitamins and minerals, the protective functions of the body are improved. It is advisable to consume oatmeal in the winter, when the flu epidemic begins. The dish is also indicated for those who suffer from low immunity from birth.
Oatmeal helps to recover faster after an illness or a recent complex operation. Due to the presence of complex carbohydrates, mood improves, the supply of strength and energy rises.
An extremely useful dish for people who work hard mentally. Due to the stimulation of brain neurons, a person becomes hardy, improves memory and concentration.
Folk healers adhere to the practice in which, during pneumonia, you need to take a decoction of finely ground oatmeal. It is better to prepare such a drug in milk.
If you have a tendency to clot formation, be sure to include oatmeal in your diet. It is useful to eat porridge to cleanse the liver, remove stones and sand from the kidneys, and improve the outflow of bile.
The substances that make up the flakes are actively involved in the development of new blood cells. From here, its circulation and quality improve, all vital processes in the body are adjusted.
If you make lotions from oatmeal, you can easily cure burns and cuts. Also, gruel is used as a scrub to exfoliate dead skin particles.
The composition of porridge contains many antioxidants that prolong youth by saturating cells with oxygen and sealing membranes. The product is famous for its diuretic properties, as a result of which you can easily get rid of edema.
Oatmeal is often introduced into the diet of people who are obese or have problems with being overweight. By increasing all metabolic processes, cleansing and comfortable weight loss occur.

Oatmeal during pregnancy and lactation

During pregnancy, the fair sex needs a sufficient amount of folic acid. The enzyme is actively involved in the development of the baby. Folic acid reduces the risk of developing pathologies associated with the fetal brain.
A serving of oatmeal contains about 15-17% of folic acid from the daily requirement. In addition, the product is saturated with B vitamins. If a woman does not have enough thiamine, tachycardia may develop.
Symptoms are shortness of breath, disturbed sleep and increased irritability. A sufficient amount of vitamin B1 solves most problems with the cardiovascular and nervous systems. Usually troubles begin at the end of pregnancy.
Riboflavin is necessary for the body for the normal absorption of various active components. Vitamin B2 is involved in the synthesis of carbohydrates, fats and proteins. Riboflavin is essential for hematopoiesis. The substance helps to avoid the development of problems with the optic nerves.
Vitamin B2 is also indispensable in the formation of the fetus without deviations. Therefore, it should be understood that the fair sex in position simply cannot be allowed to have a deficiency of this element.
Flakes are famous for the abundance of pyridoxine in the composition. Vitamin B6 helps girls in the position to avoid the effects of toxicosis. The enzyme is needed by the body for the proper absorption of other B vitamins.
During pregnancy, a woman is most at risk of developing anemia. Therefore, the body in a crucial period needs foods with a high content of iron. Oatmeal will become an integral part of your daily diet. The product contains 20% of the daily requirement of the mineral.
Many girls experience constipation during pregnancy. The systematic eating of cereal-based porridge will cope with an urgent problem without any problems.
In order for the baby to properly form bone tissue, the body needs a sufficient amount of phosphorus and calcium. The presence of iodine in the product helps to avoid the development of pathologies associated with the brain. All the necessary list of trace elements is contained in the flakes.
After childbirth, the inclusion of oatmeal in the diet should be an integral part. The product will help the body to fully recover in a short time. Also, oatmeal quickly replenishes large blood loss. During the lactation period, raw materials contribute to an increase in breast milk.

Possible harm of oatmeal

It is forbidden to include oatmeal in the diet with intolerance to cereals. Such a disease can lead to disastrous consequences, be careful. It is important to contact a specialist in time and avoid complications.
If you eat oatmeal immensely, soon the body will suffer from calcium deficiency. Flakes in large quantities wash this mineral out of the tissues. In the course of everything, osteoporosis develops and the accumulation of phytic acid increases.

Oatmeal has a number of advantages over most foods. Everyone can afford raw materials. As a result of regular eating of porridge, you will improve and strengthen your health. It is important to observe the norm of product consumption and take into account contraindications.

the benefits and harms of oat bran

Video: the benefits of oatmeal

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The harm of oatmeal, consumed in the morning every day, for human health

Oatmeal is a favorite delicacy of many health-conscious people. This dish is considered one of the healthiest. It would seem that you eat oatmeal for breakfast and you will be healthy. But everything is not as simple as it seems. The harm of oatmeal can be no less than the benefits of it.

What are the benefits of oatmeal?

Oats are a very nutritious and healthy product. It contains many vitamins and microelements, organic acids. Oatmeal is widely used in folk medicine:

improves digestion;
strengthens hair;
eliminates muscle pain;
strengthens blood vessels;
lowers cholesterol;
increases the tone of the body.

However, it is worth noting that not every oatmeal is healthy: the harm to health of cereals is due to the way it is processed in industrial conditions.

Which oatmeal should you choose?

The most useful are whole grains of oats. In this form, porridge is served in the UK. In Scotland, where oatmeal is considered the national dish, only whole grains are cooked. They contain a lot of fiber and mucous substances.

However, this dish has a number of disadvantages. The most important is the long cooking time. To cook porridge, you have to spend 40 minutes. In today's time pressure, this is becoming too much of a luxury. In this regard, many people choose oatmeal, which is enough to pour boiling water to make them ready. But such a porridge carries as much harm as good. Why is instant oatmeal harmful to humans?

Flakes "Extra" are obtained from crushed oat grains. Due to industrial processing, oats lose their structure. Flakes are characterized by a high content of starch and a small amount of fiber. If you consume them for breakfast every day, you can easily get obese.

The most acceptable raw material for making porridge is Hercules flakes. They are not as delicate in taste as Extra, but they retain the whole structure of the grain. Another advantage is the relatively short cooking time - 20-25 minutes. However, Hercules still cannot be compared with fresh oats in terms of its useful properties.

Why is oatmeal harmful?

Contrary to popular belief, daily consumption of oatmeal for breakfast is not able to improve the body, but can lead to serious consequences. The harm of oatmeal every day is explained by some of its properties and chemical composition.

Oatmeal contains phytin, or phytic acid. It leaches calcium from the bones. Despite the rather high content of calcium in the oatmeal itself, it will not be absorbed in the body: phytin will prevent this. The harm of oatmeal every day in the morning is explained by the fact that you can easily provide yourself with osteoporosis.
Oatmeal contains gluten, a gluten that can cause an allergic reaction. For this reason, oatmeal porridge is contraindicated for babies under 11 months old. The harm of daily oatmeal for breakfast will be that gluten glues the villi in the intestines and impairs digestion. As a result, celiac disease develops, a disease in which the intestinal villi become incapacitated and stop the absorption of nutrients.
The calorie content of oatmeal does not allow you to use it every day. 100 g of Hercules flakes contain 350 kcal, and Extra contains 380 kcal. In this regard, overeating and, as a result, obesity is possible.
Oat flakes threaten the development of diabetes. The starch contained in them in large quantities is processed into sugar and increases the level of glucose in the blood.

Why shouldn't you eat oatmeal for breakfast?

Many people think that oatmeal is the best option for breakfast. However, nutritionists have long rejected this view. What is harmful morning oatmeal for a person?

The main role of breakfast is to energize the body for the whole day and speed up metabolism. This means that meals eaten in the morning should not be digested immediately and maintain a feeling of fullness for a long time. It is these properties that protein foods (meat, fish, eggs, dairy products) have.

Oatmeal, even cooked with milk, will give the body 300-400 kcal, which completely covers the calorie content of breakfast. However, the effect of satiety will not last long, and after a couple of hours a person will want to eat again. At the same time, he already accepted his calorie intake. It turns out that oatmeal provokes unnecessary snacks and contributes to overeating. At the same time, it is also unable to provide our body with energy for the whole day, since it does not contain protein in large quantities.

Once in the body, porridge provokes the release of insulin due to the high content of carbohydrates. A sharp feeling of hunger develops: a person eats, but is not saturated.

What is the right way to eat oatmeal?

The listed harmful properties of oatmeal do not mean at all that the traditional dish should be abandoned. Moderate consumption of a properly selected and prepared product will only benefit the body. Those who prefer oatmeal should remember a few simple rules:

eat no more than 2-3 servings per week;
to prepare porridge, choose either whole grains of oats or Hercules flakes. Instant oatmeal "Extra" will do more harm than good;
do not cook porridge with milk, as this combination of products impairs digestion.

Irina Kamshilina

Cooking for someone is much more pleasant than for yourself))

Mar 20 2017

Content

Oats are a unique cereal crop. Products from it not only satisfy hunger, but also improve health. Oatmeal, kissels, soups are prescribed for various diseases of the gastrointestinal tract. Oatmeal saturates with minerals, uplifting. For many, it is just a favorite delicacy that gives energy for the whole day.

Composition of oatmeal

The most famous and consumed product from oats is flakes. Hercules, familiar from childhood, is still in demand and popular. The chemical composition of oatmeal brings considerable benefits: it gives health, beauty, longevity. Judge for yourself:

The increased fiber content helps keep the digestive system in good shape, cleanses the intestines, and promotes soft and easy removal of excess.
The B vitamins found in oat grains are responsible for the condition of the skin, nails, hair, add elasticity, strength, and beauty to them.
Iodine, which is part of the culture, protects your thyroid gland, strengthens the nervous system, improves brain function, adding intelligence, reaction, endurance.
Vitamins A and E allow you to maintain beauty and youth, support women's health.
Phosphorus, calcium and magnesium, which are abundant in Hercules, monitor the strength and performance of the musculoskeletal system.
Gluten-free oats are simply indispensable for people suffering from celiac disease (intolerance to this component of wheat flour).

calories

Traditionally, the nutritional value of a product is determined by the number of calories it contains, as well as the percentage of proteins, fats and carbohydrates (BJU). Oats, like all cereals, are a product with a high content of complex carbohydrates, the calorie content of hercules (its energy value) is 325 kcal. in 100 g of the product. The ratio of proteins, fats and carbohydrates in flakes is 12.3: 6.2: 61.8 percent.

Species

To make cooking oatmeal less time, oats are turned into Hercules or Extra flakes. This is done as follows: in production conditions: the cereals are washed, dried, cleaned of chaff, polished, passed through a special apparatus. In it, the grains are flattened into smooth or corrugated petals of a given thickness. If the petal is thicker - the porridge needs to be boiled, thin petals just need to be brewed, that is, pour boiling water and let it brew.

The thinnest flakes, made like chips, are sometimes called instant. They are digested faster, absorbed by the body, that is, they have a higher glycemic index. It's convenient, but not very healthy. Such flakes saturate quickly, but the feeling of hunger after them comes after an hour. Therefore, nutritionists recommend Hercules.

What is the difference between oatmeal and oatmeal

How not to get confused in the names, to distinguish oatmeal from oatmeal or Extra cereal? What is the difference between oatmeal and oatmeal - the question is not correct. Oatmeal refers to all products made from oats: flattened cereals, cereals of any kind, oatmeal of any grinding. The name "Hercules" originates in the USSR. This was the name of the popular oat flakes produced by the Soviet food industry. In addition to them, on sale one could meet Petal and Extra oatmeal. They differed in cooking time and average petal thickness.

What are useful

So, oatmeal dishes in the diet - what is it? A tribute to fashion or a miraculous product guarding your health? The proven health benefits of the product are listed below. The list is impressive:

oats - a generous source of polysaccharides necessary for the body to build new cells;
regular consumption lowers cholesterol, prevents blood clots from forming;
improves blood composition, increases its coagulability;
liquid oatmeal, jelly, decoction normalize kidney function;
strengthens your nails and hair, and makes your skin healthier and more elastic;
oatmeal without additives cleanses the intestines, normalizes the pH of gastric juice, removes toxins and toxins from the body;
oat dishes strengthen memory, increase the speed of thinking, relieve stress;
oatmeal strengthens immunity, increases the overall tone of the body;
oat products normalize blood pressure, help fight hypertension;
oats are a food that helps regulate metabolism, which is very important for those who are watching their weight.

In addition to preparing delicious cereals on water or milk, pastries, desserts, the product is used in cosmetology as an external agent (preparing face masks, mixtures that strengthen hair). Sprouted grains are added to salads, smoothies for quick recovery of the body after illness, injury or spring beriberi. Oat bran is added to bread, which will bring many times more benefits than regular pastries. Truly, oats are a delicious doctor, which, moreover, helps to get rid of excess weight.

For weight loss

Did you know that elevated blood glucose stimulates appetite, which is difficult to control. Despite the fact that oats are not the most low-calorie cereal, oatmeal is actively used for weight loss. Their long period of processing in the body has a gentle effect on the pancreas. Oatmeal breaks down slowly, its components are absorbed without causing an increase in blood sugar. This is important not only for people with diabetes, but also for those who want to lose weight. However, to control weight, you need to eat oatmeal correctly.

harm

Despite the proven benefits of oatmeal, there is an opinion that some types of cereal are harmful. In fact, the harm of instant oatmeal is greatly exaggerated. The truth is known to all: whole grain porridge is healthier than cereal. However, whole-grain oatmeal can be boiled for an hour, and still it will remain harsh. Flakes make porridge tender, but the principle remains the same: the longer you need to process the cereal thermally, the more useful it is. Therefore Hercules flakes are preferable to Extras.

If you are used to eating oatmeal in the morning, do not forget that this is a low-calorie breakfast dish. Having satisfied hunger for a short time, the flakes will cause severe hunger in an hour. In order not to feel discomfort, eat protein foods for breakfast with oatmeal: cottage cheese, an egg, a piece of fish. With all the unique properties of oats, the sometimes recommended oatmeal mono-diet will not benefit the figure, will not help you look better. Oatmeal is good as part of a balanced diet, only in this way it will bring maximum benefits.

How to cook

The first thing that comes to mind when you see a box of cereal is to boil oatmeal in water or milk. But this is not as easy as it might seem. You need to know how to cook Hercules so that the porridge turns out to be tender, tasty and very healthy. However, traditional porridge is not the only dish based on Hercules or Extra flakes. Soups, desserts, cookies, casseroles are prepared from them, they are added to salads and smoothies. Cooking oatmeal is a simple matter. Knowing the basic techniques, you will turn oatmeal dishes into a holiday for the whole family.

Recipes

The recipes below from Hercules will convince your family that oatmeal is not only porridge. Cook them from time to time to maintain the health of adults and children, give vigor, good mood, and energize all family members. Three basic recipes with photos (regular porridge, pastries, original dessert) can be supplemented with ingredients to your liking. A little imagination - and you will find a unique in its properties, very tasty, original breakfast.

porridge

Cooking time: 20 minutes.
Servings: for two.
Calorie content of the dish: 172 kcal.
Purpose: for breakfast.
Cuisine: Russian.

Oatmeal porridge "Hercules", the recipe of which is given in this section, is boiled in water, and ready-made is seasoned with additives to taste. There are three secrets of success: buy flakes that require cooking; do not cook for a long time; oil generously. As additives, use milk or cream, berries, fruits, nuts. Strawberries, raspberries, currants, before adding to the porridge, you can sprinkle with sugar. Berries will release juice, their taste in the dish will be brighter.

Ingredients:

oat flakes Hercules - 1 cup;
water - 2 glasses;
salt - 1/3 tsp;
sugar - 2 tbsp. l. (without slide);
butter - 25 g.

Cooking method:

Boil water with sugar and salt, add oatmeal to it, mix.
Boil for three to five minutes. Do not let the porridge "run away", remove from heat for a few seconds when it rises in foam.
Cooked cereal swells, but is not yet boiled soft, ready-made porridge does not foam. Turn off the heat, add oil. Let the porridge brew for five to ten minutes, mix, arrange on plates.
Add milk, berries, fresh or dry fruits, nuts as desired.

cookie recipe

Preparation time: 30 minutes (plus one hour in the refrigerator).
Servings Per Container: Up to 10 servings (30 pcs.).
Calorie content of the dish: 460 kcal.
Purpose: sweet pastries.
Cuisine: Russian.
Difficulty of preparation: easy.

Oatmeal baking is a healthy and tasty delicacy from affordable products that is easy to prepare and never gets bored. You can add whatever you like to the round plump cookies: raisins, dried apricots, pieces of prunes, chocolate chips. These delicious biscuits can be stored for up to seven days and can be baked ahead of time. Just do not put in a conspicuous place - cookies tend to be quickly eaten. Before making cookies, you need to choose finely ground cereal for the dish (as opposed to porridge), for example, one of the varieties of Extra oatmeal.

Ingredients:

sugar - 2/3 cup;
wheat flour - 1.5 cups;
butter - 100 g;
baking powder dough - 2 tsp.

Cooking method:

Rub the butter and sugar into a homogeneous mass, add one egg at a time, mix.
Mix with the resulting mass of oatmeal.
Mix the baking powder with flour to the dough, which should become thick.
Leave the dough packed in a bag (film) for an hour in the refrigerator.
The baking sheet must be greased with oil. Spread small pieces of dough on it, tearing them away from a large lump. Make the cookies round and flat, about 1 cm thick. When baked, they will rise and increase in diameter, do not stack them too tightly.
Cook shortcakes in the oven for 15-20 minutes at a temperature of 175-185 degrees.

dessert

Cooking time: 40 minutes.
Servings: for two.
Calorie content of the dish: 172 kcal.
Purpose: for breakfast.
Cuisine: Russian.
Difficulty of preparation: easy.

An extraordinarily tasty and original dessert can be prepared from Extra instant oatmeal. Judging by the reviews, even those who do not like oatmeal at all like this alternative to oatmeal. Offer a dish to your children to show them that healthy food tastes great. This not the most low-calorie dessert is so healthy that it should definitely diversify your family's menu.

Ingredients:

oat flakes Extra - 1.5 cups;
milk - 2/3 cup;
sour cream - 1/3 cup;
vegetable oil - 1/4 cup;
raisins - 40 g;
almond petals - 30 g;
salt - 1/3 tsp;
soda - 1/2 tsp;
citric acid - 1/3 tsp;
roasted almonds - 30 g.

Cooking method:

Mix oatmeal with sugar, salt, soda, citric acid, add almond petals.
In a separate bowl (jar), mix thoroughly sour cream, milk, butter.
Pour the milk component into the dry mixture.
Pour the raisins, stir the mass, pour into a baking dish.
The mass must be baked at a temperature of 175-185 degrees, the baking time is 25 minutes.
Put the cooled dessert into the bowls with a spoon, sprinkle with chopped roasted almonds.

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Oatmeal: benefits and recipes

If you prefer uncooked oatmeal, don't worry. Eating raw oatmeal is great. You can change the portion size to control calories.

Soaking oatmeal a little ahead of time — or at least eating it with a drink — will help limit potential adverse effects from its fiber and phytic acid content.

Calories and macronutrients in oatmeal

Oatmeal swells when cooked in liquid.

If you eat cooked oatmeal, one cup will contain 166 calories, about 6 grams of protein, almost 4 grams of fat and 28 grams of carbohydrates, as well as 4 grams of fiber - 16 percent of the daily value.

Cup of raw oatmeal contains 307 calories, almost 11 grams of protein, slightly more than 5 grams of fat, and almost 55 grams of carbohydrates, as well as more than 8 grams of fiber - 33 percent of the daily value.

Mixing ½ cup of raw oatmeal with other foods like yogurt and fruit will give you a more balanced breakfast with acceptable calorie levels.

Vitamins and minerals in oatmeal

A half cup of raw oatmeal provides 74 percent of the daily value of manganese and at least 10 percent of thiamine, iron, zinc, magnesium, phosphorus, and selenium.

Thiamine helps turn the food you eat into energy, while iron helps form red blood cells and carry oxygen throughout the body.

Selenium and manganese act as antioxidants to limit cell damage, while magnesium, zinc and phosphorus are essential for DNA formation.

health benefits of oatmeal

Oats contain a special type of soluble fiber called beta-glucan.

According to a review article published in Comprehensive Reviews in Food Science and Food Safety in July 2012, it may help lower cholesterol and blood sugar and reduce the risk of obesity, cardiovascular disease, and diabetes.

Ways to Use Raw Oatmeal

You probably don't want to eat dry oatmeal, as this can lead to two potential problems:

First, when using fiber, you need to increase the amount of fluid consumed, to avoid potential gastrointestinal problems such as gas and bloating. You can simply pour milk into flakes or mix them in a blender.

Secondly, oats contain phytic acid, but during heat treatment, the enzyme necessary for its splitting is destroyed. Phytic acid can combine with some of the minerals, making them impossible to absorb. Soaking oatmeal overnight in milk and fruit will help reduce phytic acid and retain more of the nutrients.

All information about oatmeal, whether oatmeal is healthy or harmful and whether it should be washed before cooking, whether it is possible to eat oatmeal and bran every day.

Answer:

Classics of Soviet cinema: "Oatmeal, sir!" - from this insignificant remark, the citizens of the USSR once learned that the British eat oatmeal. Yes, and the Soviet people then ate Hercules flakes, which were the same oatmeal. Is oatmeal really that good? Can you eat oatmeal?

Oatmeal, as studies show, contains a large amount of antioxidants that improve the body's resistance to the adverse effects of the external environment. Magnesium and methionine improve the nervous system, calcium and phosphorus strengthen bones. With a disease of the gastrointestinal tract, the enveloping effect of oatmeal contributes to the improvement of the intestines. The low glycemic index makes oatmeal a staple for people with diabetes.

Does oatmeal have negative qualities? Among people there are those who suffer from celiac disease, this is a kind of allergy to cereals. Since oatmeal is also a cereal, such people should not eat it. In addition, oatmeal contains phytic acid, which, when accumulated in the body, promotes calcium leaching from bones.

From all of the above, we can conclude that oatmeal is a useful product, which, however, should not be abused and oatmeal should be alternated with others.

Can you eat oatmeal every day

The question of whether oatmeal is healthy, the answer is given in the article above, as well as whether it is healthy to eat oatmeal. But can you eat oatmeal every day? The question is certainly entertaining, because the already mentioned phytic acid and so on. I would like to note that phytic acid is found in cereals, that is, in wheat too, but we eat bread every day and no one, except for ladies concerned about being overweight, refuses bread.

Some recipes call for raw oatmeal. Soaked in kefir or water overnight, oatmeal with raisins or dried fruits is a very tasty dish, but you should not eat more than three tablespoons of dry cereal prepared in this way per day.

The conclusion is that you can eat oatmeal every day, but is it worth it to abuse this product? In the assortment of stores there are a lot of different cereals, tasty and healthy. You should not impoverish the menu for the sake of even the most healthy porridge, you can sometimes treat yourself to rice or buckwheat, which also contain a lot of useful substances.

Composition of oatmeal

Iodine, which is rich in oatmeal, prevents thyroid disease, improves brain activity and physical activity. With iodine deficiency, mood worsens, oatmeal copes with this problem.

As for mineral compounds, oatmeal boasts calcium, magnesium, phosphorus, copper, manganese, and iron. All these substances in cereals in excess.

the benefits and harms of oatmeal

Benefits of oatmeal

The impact of oatmeal on the body is noticeable after the first dose. A person feels better, anxiety decreases, chronic fatigue recedes. All this becomes possible thanks to the cleansing of the intestines and the beneficial effect of B vitamins on the body.
Oatmeal perfectly cope with constipation, including chronic. Thanks to daily use, all problems of stool disorder go away. Oatmeal is indicated for pancreatitis, gastritis, peptic ulcer. Porridge restores intestinal motility and microflora, reduces the likelihood of developing dysbacteriosis.
Due to the accumulation of "heart" minerals, such as potassium and magnesium, the work of the heart improves. Oatmeal cleanses not only the gastrointestinal tract, but also the circulatory system from cholesterol plaques. Flakes should be eaten by people who are prone to strokes and heart attacks.
Not without the beneficial qualities of oatmeal for patients with diabetes. The product normalizes the level of glucose in the blood and does not allow it to "jump".
Due to the abundance of vitamins and minerals, the protective functions of the body are improved. It is advisable to consume oatmeal in the winter, when the flu epidemic begins. The dish is also indicated for those who suffer from low immunity from birth.
Oatmeal helps to recover faster after an illness or a recent complex operation. Due to the presence of complex carbohydrates, mood improves, the supply of strength and energy rises.
An extremely useful dish for people who work hard mentally. Due to the stimulation of brain neurons, a person becomes hardy, improves memory and concentration.
Folk healers adhere to the practice in which, during pneumonia, you need to take a decoction of finely ground oatmeal. It is better to prepare such a drug in milk.
If you have a tendency to clot formation, be sure to include oatmeal in your diet. It is useful to eat porridge to cleanse the liver, remove stones and sand from the kidneys, and improve the outflow of bile.
The substances that make up the flakes are actively involved in the development of new blood cells. From here, its circulation and quality improve, all vital processes in the body are adjusted.
If you make lotions from oatmeal, you can easily cure burns and cuts. Also, gruel is used as a scrub to exfoliate dead skin particles.
The composition of porridge contains many antioxidants that prolong youth by saturating cells with oxygen and sealing membranes. The product is famous for its diuretic properties, as a result of which you can easily get rid of edema.
Oatmeal is often introduced into the diet of people who are obese or have problems with being overweight. By increasing all metabolic processes, cleansing and comfortable weight loss occur.

Oatmeal during pregnancy and lactation

During pregnancy, the fair sex needs a sufficient amount of folic acid. The enzyme is actively involved in the development of the baby. Folic acid reduces the risk of developing pathologies associated with the fetal brain.
A serving of oatmeal contains about 15-17% of folic acid from the daily requirement. In addition, the product is saturated with B vitamins. If a woman does not have enough thiamine, tachycardia may develop.
Symptoms are shortness of breath, disturbed sleep and increased irritability. A sufficient amount of vitamin B1 solves most problems with the cardiovascular and nervous systems. Usually troubles begin at the end of pregnancy.
Riboflavin is necessary for the body for the normal absorption of various active components. Vitamin B2 is involved in the synthesis of carbohydrates, fats and proteins. Riboflavin is essential for hematopoiesis. The substance helps to avoid the development of problems with the optic nerves.
Vitamin B2 is also indispensable in the formation of the fetus without deviations. Therefore, it should be understood that the fair sex in position simply cannot be allowed to have a deficiency of this element.
Flakes are famous for the abundance of pyridoxine in the composition. Vitamin B6 helps girls in the position to avoid the effects of toxicosis. The enzyme is needed by the body for the proper absorption of other B vitamins.
During pregnancy, a woman is most at risk of developing anemia. Therefore, the body in a crucial period needs foods with a high content of iron. Oatmeal will become an integral part of your daily diet. The product contains 20% of the daily requirement of the mineral.
Many girls experience constipation during pregnancy. The systematic eating of cereal-based porridge will cope with an urgent problem without any problems.
In order for the baby to properly form bone tissue, the body needs a sufficient amount of phosphorus and calcium. The presence of iodine in the product helps to avoid the development of pathologies associated with the brain. All the necessary list of trace elements is contained in the flakes.
After childbirth, the inclusion of oatmeal in the diet should be an integral part. The product will help the body to fully recover in a short time. Also, oatmeal quickly replenishes large blood loss. During the lactation period, raw materials contribute to an increase in breast milk.

Possible harm of oatmeal

It is forbidden to include oatmeal in the diet with intolerance to cereals. Such a disease can lead to disastrous consequences, be careful. It is important to contact a specialist in time and avoid complications.
If you eat oatmeal immensely, soon the body will suffer from calcium deficiency. Flakes in large quantities wash this mineral out of the tissues. In the course of everything, osteoporosis develops and the accumulation of phytic acid increases.

the benefits and harms of oat bran

Video: the benefits of oatmeal

Oatmeal is not only a healthy cereal. Porridge from it can become a real medicine if the dish is properly prepared and consumed. There are a lot of recipes. In skillful hands, porridge turns into the most delicious and favorite dish. There are practically no contraindications for oatmeal, the body reacts positively to it, the intestines are cleansed, due to which the skin becomes healthy and radiant.

What are the benefits of oatmeal
Oatmeal: how to choose a healthy product
How to cook healthy porridge
Oatmeal for weight loss
Unloading day on oatmeal

Oatmeal for bowel cleansing (oatmeal scrub) Oatmeal for constipation Oatmeal for beauty Harm of oatmeal: who should not eat

What are the benefits of oatmeal

The benefits of porridge from oats are huge. The rich content of trace elements, organic acids and vitamins has a beneficial effect on the functioning of the whole organism. The main benefits of oatmeal:

Favorably affects the functioning of the digestive organs. It is oatmeal that is the first to be introduced into the diet after undergoing surgical interventions, starvation diets, and long abstinence from food.
Contains coarse fiber. In ¾ cups of dry cereals - the daily norm of dietary fiber (for an adult). Therefore, with regular use of oatmeal, you can forget about clogged intestines, constipation and all the ensuing problems.
Oatmeal proteins help build muscle mass.
Reduces the risk of blood clots. The dish is useful for people suffering from cardiovascular diseases.
Slow carbohydrates are the right breakfast that will give satiety until lunch.
It is recommended to use dishes from this cereal for schoolchildren, students and other people involved in mental work. Porridge will relieve drowsiness, cheer you up, help you concentrate.
Oatmeal is often an element of diets and fasting days. Water-cooked porridge has a low calorie content and high nutritional properties, so it can be used for weight loss.

The benefits of oatmeal for the body are obvious. The product is actively used in dietary and clinical nutrition. The porridge tastes good and is affordable. Using additives, you can give the dish different tastes.

Oatmeal: how to choose a healthy product

Store shelves are full of packages of different types of oatmeal. Cereals differ in appearance, the size of flakes and grains, the method and time of cooking. Main types:

instant oatmeal does not require heat treatment, or cooking lasts no more than 2 minutes;
hercules - the thickest and largest flakes, require cooking for 10-15 minutes;
oatmeal - flattened whole grains that require a long boil, which usually takes about 30-35 minutes.

Instant oatmeal contains the least nutrients and valuable substances. Whole grain cereals and rolled oats are considered the most useful. They retain the maximum amount of fiber, valuable vitamins and minerals.

How to cook healthy porridge

Oatmeal dishes always turn out viscous, slimy. When cooled, the consistency becomes much thicker than after cooking. Basic rules for preparing healthy porridge:

Porridges are boiled in water or milk. Groats are always poured into a boiling liquid.
For a viscous dish of water, at least 150 ml is added per 50 g of cereal.
If the dish is not intended for weight loss or cleansing, then salt is added to improve the taste.
Refined sugar can be replaced with dried fruits, honey, berries and fresh fruits.
Oil dramatically increases the calorie content of the dish, you need to add fat in doses.
If the dish is prepared in advance, then the amount of cereal is reduced by a third.

To keep the maximum amount of benefit in the dish, you can not heat-treat the cereal. It is enough to put oatmeal in a thermos, pour boiling water or milk, leave for 3 hours. In this way, breakfast is prepared the day before.

Oatmeal for weight loss

Complex carbohydrates, which are contained in oatmeal, are digested slowly, do not allow blood sugar levels to rise sharply. One serving of the dish will give the body satiety for 3-4 hours. At the same time, the energy value of cereals cooked in water or skim milk is only 88-100 kcal.

The main benefits and properties of oatmeal:

suppresses cravings for sweets;
the product is widespread, accessible, inexpensive;
goes well with various additives, which allows you to make the diet varied and healthy;
even porridge with long cooking does not require much time to cook;
improves skin elasticity, which is very important when losing weight.

For weight loss on oatmeal, they arrange mono-diets, spend fasting days, and include them in the proper nutrition system. Mono-diets do not require thinking through the menu, you do not need to cook several different dishes, the set of products is minimal: oatmeal and water. To taste, add cinnamon, pepper, ginger to the porridge. A significant disadvantage of such a diet is the difficulty of endurance. Not everyone can eat the same food for a week. As with other mono-diets, lost weight often returns rapidly.

It is much more useful to make porridge a daily breakfast on a proper nutrition system. The dish is supplemented with fruits, seeds, honey. Effective and useful unloading day on oatmeal. It helps to cleanse the body, remove excess water, relieve 400-800 g of weight.

Unloading day on oatmeal

For a fasting day, porridge is cooked on water without the addition of salt and sugar. It is allowed to add spices for a change. You can also pour unsalted spices: ginger, black pepper or paprika.

porridge recipe

Pour 1 cup of cereal with 3 cups of water, cook an ordinary viscous porridge. Divide the resulting dish into 5 equal parts according to the number of meals. Recommended to use every 3 hours. The last dose is 3 hours before bedtime. In between meals, clean water is required. For a day you need to drink at least 2 liters.

Advice! If by the evening of the fasting day you feel severe hunger or the stomach begins to actively boil, you can drink a glass of kefir or eat one green apple. These products have a low calorie content, they will not allow you to break loose and eat something harmful.

Video: How to diet on oatmeal

Oatmeal for colon cleansing (oatmeal scrub)

Oatmeal, rich in fiber, will help to gently cleanse the intestines and normalize stools. Due to this, the stomach will become flatter, the complexion and skin condition will improve, and immunity will increase. Cleaning is recommended for people with acne on the face and body, suffering from oily skin. You can use boiled porridge for an oatmeal scrub, but raw cereal works much more efficiently.

Colon cleansing scrub recipe

Compound:
Oat flakes - 2-3 tbsp. l.
Water - 50 ml
Milk - 1 tbsp. l.

Application:
Scrub for the intestines should be prepared the day before. Pour oatmeal with cold boiled or purified water, add a spoonful of milk, which can be replaced with cream. Stir the mixture thoroughly, put in the refrigerator.