Oatmeal in the morning is good. Oatmeal for breakfast - good or bad? The benefits of porridge for breakfast every day

Hello readers of the blog about a healthy and happy life.

We have long learned the common truth that oatmeal for breakfast is the best start to the day.

Often discussed in the press and on television beneficial features of this product and its beneficial effect on health. However, only an individual approach to each person becomes the key to a proper lifestyle. Standard food recipes are not suitable for all people and this must be taken into account. Benefit and harm oatmeal in the morning, eating habits for certain diseases, right choice cereals, the nuances of cooking I will tell in this article. We can say that it is a continuation of the previous article, where I talked about

When I was treating gastritis, it was oatmeal that helped me get rid of the disease. Include it in your diet for diseases of the gastrointestinal tract.

What is oatmeal?

"Oatmeal, sir!" - this phrase is known to every lover of domestic cinema. It is likely that the habit of eating oatmeal for breakfast came to us from distant England. But main question not in tradition, but as a product. In past centuries, oatmeal was a fairly popular dish in Scotland, where the food traditions of their ancestors are still honored to this day. In those days, oatmeal was prepared from whole, unprocessed grains, which took quite a long time (40-60 minutes).

The modern world of high speeds and technologies does not tolerate delay and simplifies a person's life even in making porridge for breakfast. In urban supermarkets, you are unlikely to find whole oatmeal. But on the shelves you will always find oatmeal labeled "Extra" or "Hercules" (the commercial name of the product). Main difference oatmeal from oatmeal - this is an industrial heat treatment of grains to reduce the time of cooking porridge. In the process of such processing, oats lose the lion's share of nutrients.

Oat flakes "Extra" are of several types. "Extra" No. 1 is made from whole grains and undergoes the least heat treatment, so it takes about 20 minutes to prepare it. "Extra" No. 2 is prepared from cut grains with more intensive heat treatment. This porridge is cooked for an average of 10 minutes. "Extra" No. 3 is represented by the most delicate flakes, which are enough to pour boiling water to get ready-made oatmeal. Unfortunately, for the sake of speed of preparation, such cereals lose almost half of the useful ingredients.

Useful properties of oatmeal

Oatmeal is one of the healthiest cereals in terms of nutritional content. Per 100 grams of the product there are: proteins - 11 g, fats - 6 g, carbohydrates - 65.5 g. At the same time, the calorie content of oatmeal is 300 kcal, and the carbohydrates in its composition have a complex structure and are slowly digested in the digestive tract. The low fat content contributes to maintaining a normal body weight, carbohydrates provide an energy boost for the whole day, and a high concentration of proteins is used by the body for the formation and growth of new cells.

The composition of oatmeal includes vitamins and trace elements that are necessary to maintain metabolism, the functioning of internal organs and systems. Oat grains are considered champions among other cereals in terms of the content of B vitamins (B1, B2, B5), folic and ascorbic acid (vitamin C), tocopherol (vitamin E), niacin, vitamin A and K. Oatmeal is rich in iron, copper, calcium, potassium, manganese, phosphorus, magnesium. At the same time, porridge contains gluten in its composition, which must be taken into account for people who have intolerance to this substance.

Health Benefits of Oatmeal:

• oatmeal complex carbohydrates have a low glycemic index, which contributes to the normalization of carbohydrate metabolism and blood sugar, prevents the development of obesity, and improves the functioning of the pancreas;
• the content of isonithol ensures the regulation of fat metabolism and maintains a normal level of cholesterol in the blood, which improves the functioning of the cardiovascular system and the functioning of the liver, prevents the occurrence of atherosclerosis;
• the content of a large amount of calcium and its good absorption from oatmeal strengthens bones and teeth, prevents the occurrence of diseases from the musculoskeletal system;
• oat fiber after cooking helps to envelop the stomach and intestines, normalizes stool, secretion of gastric and intestinal juice, improves digestion;
• proteins in oatmeal are involved in maintaining the immune and endocrine systems, prevent the development of tumors and strengthen the protective properties of the body;
• high concentration of antioxidants prevents aging processes, promotes good health and longevity;
• all components of oatmeal are well absorbed in the digestive tract, have a low calorie content, so porridge is considered a dietary product at any age.

Secrets of eating oatmeal

Almost everyone knows that oatmeal is good for breakfast. But few are aware of how to properly prepare and use it so that the product is really useful in each specific case. I will share a few secrets that adherents of a healthy lifestyle should know.

So, oatmeal must be cooked properly. Remember, I talked about the types of cereals that are sold in our supermarkets? Cooking time depends on the degree of pre-heat treatment by the manufacturer. healthy dish. This is an extremely important point, and here's why. First of all, during the preparation of porridge, fiber is boiled. It gives the visual effect of increasing the volume of cereals, the softness of the flakes and the admixture of gluten.

If you try the dish, then by taste it will seem ready. However, at its core, porridge has not yet reached the state of readiness - grain proteins have not reached a digestible structure for the digestive tract. When using such a "semi-finished product", protein molecules will not decompose to useful and digestible components. On the contrary, “raw” proteins will cause the reproduction of pathogenic microflora in the intestines and gas formation, and will not bring the expected benefits to the human body.

If oatmeal is used for therapeutic purposes in diseases of the stomach and intestines, so that it envelops the mucous membrane of the digestive tract, then it should not be kept in the mouth for a long time. The fact is that saliva amylase destroys gluten in the composition of porridge and its enveloping properties are reduced to almost zero. In such cases, oatmeal is well boiled and eaten in small portions, swallowing quickly.

If you want to gain the missing pounds, then after oatmeal for breakfast, you need to reduce physical activity, but rather lie down. Instead, lose weight and gain muscle mass possible through training in gym immediately after a hearty breakfast of oatmeal. In these cases, it is necessary to chew porridge well for better absorption of carbohydrates and proteins in its composition. Diet meals boiled in water, more high-calorie in milk or cream. It should be remembered that butter, honey, fruits should be added to porridge after cooking. This will preserve vitamins, trace elements and other useful components contained in the products.

Harm of oatmeal

Benefits of Oatmeal for Maintenance normal functioning organisms are obvious. Can such a product be harmful to health? In some cases, the answer to this question is yes. There are people who cannot tolerate gluten in oatmeal. In mild cases of intolerance, diarrhea or an allergic skin rash occurs after eating oatmeal. Severe cases are associated with the development of a disease of the digestive tract - celiac disease.

Gluten contains the substance gliadin, which is not absorbed by the body of patients with celiac disease and has a toxic effect on the intestinal mucosa. As a result, the villi of the intestinal epithelium are destroyed, which impairs the absorption and assimilation of other nutrients from food. This leads to malnutrition and can be fatal. People with celiac disease should not eat foods made from oats, barley, wheat, and rye.

In addition, scientists around the world have proven the negative impact of oatmeal with daily use. Oats contain phytic acid, which promotes calcium leaching from bones. This leads to osteoporosis, diseases of the musculoskeletal system, bone fractures, tooth decay, hair loss and brittle nails. Such a pathology occurs in the case of the predominance of oatmeal in the diet and insufficient consumption of other products.

Oatmeal is a healthy and indispensable dish for many people. Correct use oatmeal has a beneficial effect on maintaining health, provides excellent well-being and promotes longevity.

Want to see more videos about oatmeal. I recommend.

That's all.

Happiness to you and health.

Oatmeal porridge with water or milk, porridge made from whole oats, oatmeal "Hercules" or fast food, there are many options. Today we will talk about the benefits and harms of oatmeal in the morning. Of course, oatmeal can be eaten at any time of the day, but many people associate this dish with breakfast.

Although earlier we all believed that oatmeal (especially in the morning) only brings benefits, in recent times people's opinions are far from uniform.

Some are trying to prove that healthy oatmeal is the best remedy from all diseases.

Others, on the contrary, that porridge from oats is not at all useful and can even harm the body. So who is right? Let's try to figure out this difficult issue together.

By the way, if you like watching more than reading, then you will also get acquainted with the video version of this article, read by a good speaker with nice-looking pictures. Well, or keep reading, as you like yourself, although the best thing is to read and watch;)

History of oatmeal

The first appearance of oats was observed in the Bronze Age in Switzerland, France and Denmark. Initially, oatmeal was considered a weed and fed only to livestock.

In the thirteenth century, the Scots began to add oat grains to soups to make the dish more satisfying.

And already in the sixteenth century, the addition of stew was completely transformed into a full-fledged oatmeal porridge. Here is such a simple story of oatmeal.

And there are quite a few superstitions associated with oatmeal. For example, one of the superstitions said that when cooking oatmeal, you only need to stir it right hand and strictly clockwise, in order not to attract the devil.

Also, earlier oatmeal was cooked only in water.

Benefits of oatmeal

Milk makes oatmeal tastier, but for various reasons, many people prefer not to add milk to porridge. Now let's talk about the benefits of oatmeal, as the people call oatmeal.

Composition of oatmeal

Speaking about the benefits of oatmeal, one cannot fail to mention its valuable composition.

Oat flakes, which are obtained from oats, contain a number of such beneficial vitamins, how: A, E, K, PP, B1, B2, B3, B4, B5, B6, B9.

Also, the composition of oatmeal includes minerals such as: potassium, calcium, phosphorus, magnesium, sulfur, chlorine, silicon, manganese, zinc, sodium, iron, copper, iodine, nickel.

The composition of oatmeal is rich in other substances that are no less useful and necessary for humans.

Useful properties of oatmeal

So, what benefits does oatmeal in the morning, or even better in the afternoon (11-14 hours), as recommended by the wise oriental medicine Ayurveda. What useful properties of oatmeal deserve special attention?

Oats contain a large amount right carbs, which will not settle on the sides and hips, as buns, cakes and other sweets do. Therefore, even from a small portion of oatmeal, you can maintain a feeling of satiety for a long time and not gain weight. And this is a significant plus in favor of oatmeal.

In addition, oatmeal cooked in water in the morning is good for the stomach, as oatmeal secretes mucus that envelops the inflamed lining of the stomach and intestines. It is useful to eat oatmeal for people suffering from diseases such as stomach and duodenal ulcers, gastritis.

A useful property of oatmeal is the ability to prevent the formation of blood clots, cleanse blood vessels, remove harmful cholesterol from the body.

The essential benefit of oatmeal is also that it lowers blood sugar levels, normalizes heart rate, reduces the risk of heart attack and generally has a positive effect on the cardiovascular system.

Oatmeal well removes toxins and salts of heavy metals, cleanses the body, so oatmeal is of particular benefit to residents of regions with unfavorable ecology.

Oatmeal in the morning is a potassium-rich breakfast, so oatmeal is an excellent solution for people with vascular dystonia.

Surprisingly, oat porridge helps in the fight against depression and apathy, improves mood, improves brain function, develops thinking, improves memory, increases attention, and helps to concentrate. This is another of the many benefits of oatmeal.

Often, oatmeal is used for cosmetic purposes. The beneficial properties of oatmeal will not only smooth wrinkles well, but also cleanse and rejuvenate the skin. It has a positive effect on the condition of nails, hair, skin and teeth due to the high content of useful vitamins and minerals in oatmeal.

The beneficial properties of oatmeal are also used in sports nutrition, because oatmeal helps build muscle and control weight.

The benefits of oatmeal on the water

Let's compare the benefits of oatmeal in water and oatmeal cooked in milk. Like any other porridge, oatmeal on the water - perfect solution for people with lactose intolerance.

How many calories in oatmeal with water

In addition, the absence of milk in the composition of oatmeal affects the calorie content.

How many calories are in oatmeal with water? The calorie content of oatmeal on the water is only 88 kcal per 100 grams a product that is very small.

This means that the benefits of oatmeal on the water are more significant for people who want to control normal weight.

There is an opinion that when cooking in water, much more vitamins and nutrients remain in cereals than when cooking in milk.

When cooking porridge on water, enveloping mucus that is useful for the stomach is released, as a result, the benefits of oatmeal in the morning are obvious.

The benefits and harms of oatmeal in milk

And what are the benefits and harms of oatmeal in milk? Oatmeal, like any porridge cooked in milk, has a wonderful creamy flavor.

The benefit of oatmeal in milk is that vitamin A, which is very important for the body, is well absorbed with milk fats.

From oatmeal in milk, you can get a double serving of protein, calcium and other beneficial substances that are found in oats and milk.

How many calories in oatmeal with milk

How many calories are in oatmeal with milk? Of course, more than in oatmeal on the water.

Calorie content of oatmeal in milk - 102 kcal per 100 grams product.

For people who are afraid of extra calories, in order to avoid harm from the calorie content of oatmeal, you can replace regular milk with skim milk or dilute milk with water.

And more about the dangers of oatmeal in milk. We repeat, if the human body does not tolerate lactose well, it is not recommended to use oatmeal in milk.

Types of oatmeal, and which oatmeal is healthier

Now let's talk a little about the types of oatmeal from which oatmeal is prepared. Which porridge from oats is the most useful?

Whole oat porridge is better

By far, the most delicious and healthy oatmeal is whole oatmeal porridge. Whole oats are unprocessed and keep everything useful material and vitamins.
Therefore, whole oat porridge is better, and such oatmeal will bring great benefits to the body.

True, in recent years, whole oat groats can rarely be found in the store. People do not appreciate whole oats and prefer instant oatmeal instead.

It is understandable, because whole oat porridge is cooked for about an hour, and oatmeal lovers in the morning simply do not have enough time to cook it.

How to quickly cook porridge from whole oats

How to quickly cook porridge from whole oats? To do this, you can pour boiling water over the oats in the evening and, having covered with a lid, leave the grain to swell overnight.

In the morning, if all the water has been absorbed, add a little more water or milk and boil the oats for another 10 minutes until fully cooked.

Such a simple advice will allow, by reducing the cooking time, to quickly cook porridge from whole oats. And as a result, you can enjoy the taste and benefits of oatmeal in the morning.

Instant oatmeal

The oat flakes that we most often see on store shelves are oatmeal and instant cereal.

Instant oatmeal is enough to steam for a minute, and it will be ready.

But there is a minus that for faster cooking, oats undergo a long chemical treatment. The grains are polished, crushed, and most importantly, they are cleaned from the shell, which contains all the useful substances.

And if you take into account all kinds of additives and flavor enhancers, then perhaps it's time to think about the dangers of instant oatmeal.

Look at the packaging for the cooking time. The longer the cereal is cooked, the more useful substances are stored in it, and the less oats have undergone chemical processing.

Oat flakes "Hercules" for porridge

And also the well-known oatmeal "Hercules" for porridge. In terms of usefulness, they, of course, are inferior to whole oats.

Hercules is also chemically processed, but to a lesser extent, which is why Hercules is more beneficial than instant oatmeal.

You need to cook such oatmeal for about 10-15 minutes, stirring occasionally.

How to store oatmeal

It will be useful to note how to store oatmeal. Shelf life and storage of oatmeal is from 4 to 6 months.

Also, during storage, oatmeal should be hidden from light.

And since oatmeal "loves" more low temperatures(8 - 12 degrees), ideally it is better to store oatmeal on the door in the refrigerator.

How to cook oatmeal properly. Little tricks

Now we will discuss little tricks on how to cook oatmeal properly.

It is better to cook oatmeal in a saucepan with a special coating and a thick bottom, and also periodically stir it with a wooden spoon in order to avoid burning.

After cooking the oatmeal, let it brew for another 5-10 minutes. So oatmeal will become even softer and tastier.

Even if you are not a fan of salty foods, add a small pinch of salt to oatmeal. This will save it from freshness and make the taste richer.

Oatmeal is a versatile food. It matches with almost everything.

And to enhance the taste and benefits of oatmeal in the morning, put your favorite fruits, dried fruits or berries in it, add a little or cinnamon. Then your porridge will become even more healthy and tasty!

But do not add meat, bacon and other heavy foods to oatmeal.

Harm of oatmeal

And now that we know about all the benefits and health benefits of oatmeal, it's time to talk about the harm that oatmeal can bring.

Despite the tangible benefits, oatmeal in the morning can also cause harm, you should not use it every day.

Oatmeal contains phytic acid. Long-term and excessive use of it can lead to impaired absorption of calcium and vitamin D, as well as to the excretion of calcium from the body, which is fraught with the occurrence of osteoporosis.

The best time for porridge

Well, or as recommended by Ayurveda, it is better to eat all cereals in the daytime (midday), then exposure to the sun will help reduce the negative effects of eating oatmeal and increase its usefulness. However, this also applies to other cereals, which are also recommended to be consumed in the daytime.

Of course, you can eat it in the morning, as many people do out of habit, but during the day such complex carbohydrates will be digested much easier, because in the morning the body only wakes up and lighter food is better for a start. Like wise drivers, they first warm up the car in cold weather, and only then turn on the engine at full power.

And the last thing is the harm of oatmeal. Oats, like rye, wheat, barley, contain gluten. People with its intolerance (celiac disease) eat oatmeal is contraindicated.

Celiac disease is a hereditary disease. But also you can not feed children 4-6 months of oatmeal or any other gluten-containing porridge. Because already at 6-8 months of a child's life there is a high probability of the onset of this disease.

As we can see, in general, the benefits of oatmeal are much greater than the harm. The main thing is to know the measure. Do not abuse this porridge, like any other products. In any case, eating oatmeal 2-3 times a week will only benefit you and your body.

I tried to maximize the topic of the benefits and harms of oatmeal in the morning. The rich composition and beneficial properties of oatmeal, especially from whole oats, cannot be underestimated. Which porridge suits you best - decide for yourself. Eat porridge and be healthy!

Also on our portal you can learn about, about how to cook and, about.

Oatmeal is an excellent antioxidant and sedative. Removes toxins from the body and cleanses the gastrointestinal tract. Hippocrates considered it the most valuable product and advised to make tea from it, and in Russia a lot of healthy dishes were prepared from it.

Mass stabilization

The need to eat oatmeal for breakfast is considered an axiom. Not everyone eats, but everyone knows it. Nutritionists vying with each other advise making oatmeal your constant morning ally, which will help solve many problems.

For example, to stabilize weight, keep the immune system in order, activate brain activity, get rid of blood clots.

British and Scottish doctors - and in these countries oatmeal is considered national dish- based on numerous studies, they claim that daily consumption of oatmeal porridge will enrich the body with a huge amount of vitamins and minerals that have a beneficial effect on the genitourinary and nervous systems, dilate blood vessels, ensure normal blood clotting and an active metabolic process in the skin, strengthen general state health and slow down the aging process.

Cons of oatmeal

The more you read about this porridge, the more positive characteristics you discover. And for the most part, this is true. However, nothing in the world is perfect. And oatmeal is no exception.

It should be especially noted that all the positive characteristics are characteristic only of real porridge made from whole grains of oats, boiled in water without the addition of sugar and any flavoring additives.

But even if it is, Russian nutritionists, based on recent research, do not recommend eating oatmeal every day. As it turned out, oats contain phytic acid in its composition, which not only prevents the absorption of calcium contained in oats, but even flushes out the calcium that was already in the body. So with regular long-term use of oatmeal, you can easily get osteoporosis.

Will want to eat

In oatmeal, the minimum amount of proteins and fats and the complex composition of carbohydrates. Therefore, it is very high in calories: 100 grams of the product contains 350 kilocalories. And because of the small percentage of protein, oatmeal has a very low energy value: after a serving of porridge, a person will soon want to eat again. Doctors advise eating oatmeal, alternating with cereals from other cereals: buckwheat, millet, rice. And the oatmeal itself is eaten with the addition of any protein food: cottage cheese, eggs, milk.

These tips do not apply to those who suffer from diseases of the gastrointestinal tract. Patients with gastritis or stomach ulcers simply need to eat whole grain oatmeal in the water.

It has enveloping properties and helps the stomach painlessly process food. The same porridge is necessary for those who want to lose weight. Oatmeal, without any additives, cleanses the intestines well and rids the body of all kinds of toxins, which during the diet period can be activated in the body in the form of poisons.

Semi-finished products don't work

However, today, when time is most valued, cooking whole grain oatmeal for 40 minutes is an unaffordable luxury. And to save time, many people buy semi-finished oatmeal in stores.

Processed on industrial enterprises oats in the form of flakes, cereals in bags contain a significant amount of starch, sugar, flavor enhancers, flavorings. From it, as from white bread, all the most useful substances are removed.

In industrial production, during evaporation from oats, all vitamins and minerals disappear, and artificial additives take their place. Such oatmeal does more harm than good. All that the body will receive from its daily use is additional kilograms.

oats, known to people since ancient times, as well as dishes from it, are rightfully considered food that “gives strength”. Its benefits are invaluable, because there are many in oats:

• polyunsaturated fatty acids,
• vegetable proteins
• vitamins.

A favorite breakfast of all is oatmeal with milk, but oatmeal with water can be used without harm as a dietary meal.

Oatmeal on the water, calories per 100 grams

Nutritionists recommend eating oatmeal on the water on an empty stomach, preferably in the morning. 100 g of it contains only 88 kcal, so many who want to lose weight choose it as a breakfast, especially since it is easily digested and satisfies hunger well.

In oatmeal a lot of useful substances:

1. Vitamin E protects the body from toxins, at the cellular level is involved in metabolism, tissue respiration, carbohydrate and protein metabolism.
2. B vitamins are involved in metabolism, blood synthesis, help fight infections, strengthen the cardiovascular and nervous systems.
3. Vitamin A is valuable for vision, strengthening bones and teeth, slows down the aging process.
4. Vitamin K plays an important role in the growth and restoration of bone tissue, prevents osteoporosis, and maintains the normal functioning of the kidneys.
5. Vitamin PP helps in redox processes, carbohydrate metabolism, dilates blood vessels, normalizes the work of the heart and blood vessels, and the digestive organs.
6. Calcium strengthens the musculoskeletal system.
7. Potassium and magnesium provide support for nerves, heart and blood vessels, normalize brain activity.
8. Sodium maintains the water-salt balance.
9. Linoleic acid has antioxidant properties, is the key to reducing cancer.
10. Lecithin reduces the amount of cholesterol in the blood, normalizes the activity of the gastrointestinal tract.
11. Fiber helps in bowel function.

Cooking oatmeal in water is not difficult: you should take 1 part of washed oat grains or dry flakes and pour 2 parts of water, wait for it to boil and cook for 20-30 minutes, stirring occasionally, over low heat. Season with salt and sweeten with sugar or honey if desired. At the end of cooking, you can add butter, raisins, nuts, fruits and berries (fresh or frozen).

If oat grains are used rather than oatmeal flakes, the porridge will be more nutritious.

Dishes for oatmeal porridge should be non-stick. You can use the multicooker.

What is useful oatmeal on the water in the morning

Oatmeal boiled in water is advised to eat in the morning for people suffering from diseases:

• hearts,
• stomach,
• vegetative-vascular dystonia.

Oatmeal is capable of:

• reduce cholesterol levels
• reduce the risk of blood clots,
• build muscle tissue
• cleanse the body of toxins and toxins.

The carbohydrates present in oatmeal enrich the body with the necessary energy for the whole day.

By eating oatmeal regularly, you can:

• get rid of depressive thoughts
• overcome drowsiness
• get a positive charge.

Oats, enveloping the gastric mucosa, lowers its acidity, which helps to get rid of colitis, malfunctions in the digestive tract, intestinal disorders and constipation. This cereal has a positive effect on the processes of thinking and memory, promotes concentration.

For people who are recovering from a long illness, oatmeal is a must: a bowl of this porridge contains a fourth of daily requirement in fiber. And for residents of megacities, oatmeal helps to remove salts of heavy metals and harmful toxins from the body.

Undoubtedly, the benefits of oatmeal for skin, hair and nails, it is not for nothing that it is called the "cereal of beauty." Women who eat oatmeal can be proud of their appearance.

By eating oatmeal 6 times a week, you can:

• normalize blood pressure and cholesterol levels,
• alleviate the condition during menopause,
• reduce the risk of breast cancer.

For men, oatmeal:

• Helps balance testosterone levels
• reduces the risk of prostate cancer.

Children who eat oatmeal have a healthy weight and are less likely (if predisposed) to develop asthma.

Is it possible to eat oatmeal every day for breakfast

Nutritionists say that oatmeal is one of the the best dishes for breakfast. The question of whether it is possible to eat oatmeal every day is asked by those who are attentive to their own health.

First, consider some features of the frequent use of oatmeal:

1. It should be used with caution by diabetics, since it has a high glycemic index, that is, it is saturated with a large amount of sugars, doctors say.
2. The phytic acid present in oatmeal is able to flush out calcium salts from the body, so there is an opinion among experts that excessive consumption of oatmeal can cause osteoporosis, especially in older women. Some people are allergic to gluten in oatmeal. They may develop diarrhea, an allergic rash.
3. Excessive consumption of oatmeal fiber can lead to increased gas formation in the intestines, as well as slow down the absorption of certain medications.

Therefore, having breakfast with oatmeal on the water, given its benefits and harms, it is advisable to alternate it with other equally healthy cereals, such as millet, no more than 3-4 times a week.

Many health conscious people like to eat oatmeal for breakfast.. These products are eaten both in pure form and with the addition of various fruits, berries, nuts and fillers in the form of jam. There are rumors among the people about the benefits of oatmeal, it would seem that if you eat such porridge more often, you will be absolutely healthy. However, not everything is as prosaic as it might seem at first glance. Not everyone knows how useful or harmful is oatmeal every day. And in some cases, it can do more harm than good.

What are the benefits of oatmeal

The benefits of oats have been known to people for a long time. This cereal contains many trace elements and vitamins important for humans.. Oatmeal has the following medicinal properties:

• Helps improve digestion.
• Improves appearance and structure of hair and nails.
• Relieves muscle pain after physical exertion.
• Helps strengthen blood vessels.
• Lowers cholesterol levels.
• Helps to increase the overall tone of the body.

But at the same time, it should be noted that not all oatmeal is so beneficial for health. The benefits directly depend on the method of industrial processing of cereals..

Oatmeal is added to baby food from 4 months. But at the same time, oatmeal is maximally cleaned of gluten.

Which oatmeal do you prefer?

Whole grains of oats are rightfully considered the most useful.. In this form, oatmeal is cooked almost every day for an early breakfast in the UK. In addition, the Scots consider oatmeal a national dish, they cook it every day from whole grains. In such cereals, there is a lot of not only fiber, but also mucous substances useful for the human body.

This whole grain dish has several significant drawbacks. The most significant of them is the long preparation. To prepare delicious porridge Breakfast will take about an hour. In permanent employment modern people it is considered an unaffordable luxury. That is why most consumers prefer oatmeal, which is prepared in a few minutes. But such oatmeal does much more harm than the expected benefit.

The harm from fast-cooking oatmeal is easily explained. Flakes are made from pre-crushed grains, while oats almost completely lose their natural structure. In such flakes there is little fiber, but the amount of starch is very large. If you often consume Extra cereal for breakfast, you can easily gain weight. Diarrhea after instant oatmeal is also not uncommon. The gluten contained in the flakes glues the intestinal villi, due to which peristalsis can be changed.

If you want to quickly cook tasty and healthy oatmeal, you can take Hercules flakes. This product is not as delicate as "Extra", but the structure of the grains is preserved as much as possible. This cereal is cooked in just 20 minutes, so it does not require a long wait. However, such flakes are still very difficult to compare with natural oats.

When buying oatmeal, you need to pay attention to the expiration date and appearance of the products. good grits does not have foreign inclusions, such as husks and various debris.

The harm of daily consumption of oatmeal

Contrary to popular belief, daily consumption of oatmeal for breakfast does not lead to an improvement in the body, on the contrary, such an abuse of this cereal can cause dangerous health problems. The harm of oatmeal to the body is explained by its chemical composition and some properties:

• Any oatmeal contains phytic acid, which promotes calcium leaching from bone tissue.. Even though oatmeal itself contains calcium, phytin prevents it from being absorbed. If you eat oatmeal every day, then it is quite possible to earn osteoporosis.
• Oatmeal contains gluten, a special gluten that can cause allergies. Gluten can stick to the villi on the intestinal walls, thereby impairing digestion.

If you regularly eat oatmeal, you may develop ciliac disease. With this disease, the villi in the intestine stop working and the absorption of nutrients becomes impossible.

• Oatmeal is very high-calorie, only 100 grams of the finished product contains about 350 kcal. With constant use, you can quickly gain weight.
• Flakes can trigger diabetes. There is a lot of starch in the product, which, when digested, forms sugar, which, in turn, increases blood glucose levels.

You do not need to abuse oatmeal and especially you should not eat it in very large volumes. Only if the measure is followed, such a product can be really beneficial to health.

Why you should skip oatmeal for breakfast

Many healthy lifestyle enthusiasts believe that oatmeal is just the perfect product for an early breakfast. But leading nutritionists have already refuted this common misconception. What can be harmful porridge for tomorrow?

Breakfast should energize a person and improve metabolism. Foods that are eaten in the morning should not be digested quickly, due to which the feeling of fullness remains for a long time. Any protein food has similar characteristics - eggs, meat products, fish and dairy products.

Oatmeal cooked in milk gives a person only up to 400 kcal, which almost completely corresponds to the energy needs of the body. However, in this case, a person does not feel satiety, after a few hours he begins to be disturbed by the feeling of hunger. But if you think logically, then the body absorbed its morning calorie intake, and frequent snacks contribute to the accumulation of excess body fat.

If we analyze this, then it turns out that oatmeal promotes constant overeating. But at the same time, such a porridge cannot provide a person with energy for a long time, since there is practically no protein in the product.

Once in the body, oatmeal provokes a sharp release of insulin, due to this there is a strong hunger, but there is no feeling of fullness.

How to eat porridge so as not to harm your health

Certain harmful properties of oats and cereals from it do not mean at all that this product should be completely abandoned. A limited amount of high-quality and properly cooked product will only benefit the body. Those people who are very fond of oatmeal, you need to remember certain rules:

1. You can eat no more than three servings of the finished product per week.
2. For porridge, you should buy whole oats or Hercules flakes. Instant cereal can do more harm.
3. You should not cook oatmeal with milk, as this combination of products is unsuccessful..

People who consume oatmeal boiled with milk often suffer from diarrhea.

In the weather for the ideal weight, many women switch to oatmeal, considering this product to be useful and low in calories. In fact, this is not at all the case; excessive consumption of such porridge can lead to excess weight and health problems.

A healthy and proper breakfast is the basis of a charge of vivacity for the whole day. In no case should you neglect your morning meal, no matter how much you are in a hurry. However, not every breakfast is created equal. A fatty sausage sandwich will most likely lead to a feeling of drowsiness and heaviness, besides, it will not provide the body with the necessary trace elements for normal functioning. Nutritionists unanimously recognized the fact that cereals are the best option for the healthiest breakfast. The benefits of oatmeal in the morning is an indisputable fact, but despite this, this topic seemed interesting to us, since it was not fully disclosed at all.

How to choose a useful product

In our minds, the concepts of "oatmeal" and "hercules" have already firmly merged into one. But they must be separated. Healthy oatmeal is a whole grain of oats. It is it that is a storehouse of vitamins and minerals, trace elements and protein. And Hercules is trademark, which appeared in the USSR in the 20s. Manufacturers, in fact, offered a quick breakfast option by preparing the grain in a special way. To do this, the shell is removed from the oats, then the germs are separated, and then the grain is pressed into petals familiar to us. In this case, the benefits of oatmeal in the morning will drop sharply, since the grains are destroyed, devoid of fiber and the main supply of vitamins. There are calories left, which we increase by adding milk, butter and sugar. Such porridge cannot be attributed to a healthy diet.

whole grain oats

If you want your nutrition to be right, then be sure to consume at least 100 g of whole grains of oats, subjected to only minor processing, every day. Oats belong to the grain family, which means they contain complex carbohydrates, and this is the most important source of energy. The outer shell of the grain is bran, a source of protein and fiber, minerals and B vitamins. Oat endosperm is an intermediate layer in which the supply of carbohydrates, proteins, and fiber is concentrated. Finally, the oat germ is the most important source of vitamins and minerals. Thus, the benefits of oatmeal in the morning are undeniable. This is an inexpensive product that contains almost everything you need for your life. At the same time, oatmeal is very accessible to all categories of the population.

Oatmeal - the choice is obvious

In fact, doctors have long paid attention to this cereal. The benefits of oatmeal in the morning have been thoroughly studied. Among all other cereals (of course, also healthy), oats rank first in terms of the amount of protein, fiber, carbohydrates and fats, which are surprisingly easily absorbed by our body. At the same time, its main property is that the absorption of nutrients occurs very slowly, which means that the feeling of hunger will not visit you for a very long time. It is thanks to this feature that oatmeal breakfasts have become very popular in Europe. The fast food craze among Europeans is just a fashion trend that quickly passed, and again everyone is returning to healthy food.

Useful material

From the very morning, dietary oatmeal fills your body with nutrients. Along with proteins and carbohydrates, these are also vitamins A, E, K, PP and B. However, this is not all that oatmeal is good for us. Along with everything else, minerals enter our body: potassium, magnesium, phosphorus, iodine, sulfur, iron, calcium, nickel, and a whole list of useful substances.

Regularly consumed, this porridge will help lower cholesterol and reduce the risk of blood clots. With its help, the body quickly begins to establish the process of digestion. It may seem that this porridge will quickly get bored, but here you can show your imagination. Oatmeal with a banana or an apple, with condensed milk or chocolate, or maybe with cheese or a slice of ham, as you can see, you can come up with a huge number of variations. After a few months of its regular use, you will notice that the work of the liver and kidneys will become more stable, the thyroid gland will no longer bother. And many more note an improvement in mental activity. All brain processes begin to go much faster, memory and attention improve, you can concentrate and gather your thoughts much faster, your mood improves noticeably. That is, you get a wonderful, balanced breakfast and the opportunity to heal your body, and the cost of this product is low.

Cereals

However, all of the above applies only to whole grain porridge. "Hercules" (flakes) is, in fact, an already processed, refined product that does not have such a noticeable effect. Have you noticed a feeling of heaviness after a plate of semolina or oatmeal porridge? This suggests that the product is overloaded with starch, which is processed into glucose. That is, for your body there is not much difference whether you ate a sweet roll or porridge, especially if milk and butter are added to it. In the future, affecting the pancreas, starch can also cause the development of diabetes and it also tends to be deposited on the most vulnerable parts of the human figure.

All for and against

Can you eat Hercules? Flakes today are sold different, as they say, in taste and color. Choose the largest ones, where the package says "cook for at least 20 minutes." Of course, such porridge will be inferior in value to whole grain oats, but it retains some of the nutrients. But the more significant technological processing was carried out, the less useful the final product remains. This applies to instant oatmeal, which you just need to steam with boiling water. Correct and healthy eating and food from bags for instant preparation are incompatible things. Although, of course, if you have a choice: noodles or instant oatmeal, then, of course, it is better to opt for the second one.

The healthiest breakfast

The question of how exactly to cook porridge so that it is as useful as possible causes a lot of controversy. In fact, it all depends on the goals pursued. If you want to lose weight, then you need to limit the intake of excess calories, which means boil porridge with water. It is advisable to refuse salt in this case. And if you just stand up for proper and healthy nutrition and want to improve your health, fill your body with useful trace elements and vitamins, then you can afford more high-calorie supplements. By the way, today there is soy milk on sale, as well as skimmed milk, which will become your great assistant in the fight for a beautiful figure. Oatmeal with milk is a great option for baby food, as well as for a nutritious breakfast for a schoolboy.

Unloading day on oatmeal

If you are considering using this product for weight loss, then you are probably already interested in how many calories are in oatmeal. In fact, its nutritional value is such that you can eat as much as you like, excess weight fail to collect. On the contrary, by limiting the consumption of flour and sweets, you will steadily lose extra pounds. There are only 342 kcal per 100 g of the product. At the same time, it should be taken into account that during cooking, cereals greatly increase in volume, but do not acquire additional calories. Therefore, one serving of ready-made porridge on water (100 g) is only 134 kcal.

Nutritionists advise everyone who wants to lose weight to stick to fasting days on oatmeal. It is enough to switch to eating oatmeal 1-2 times a week. For a day, you will need 200 g of cereals boiled in water. You can drink rose hips and green tea. Oatmeal with honey is also acceptable, but honey consumption should be limited to one teaspoon per day.

cooking oatmeal

We have already said that there are two options for making oatmeal on the market today. These are grains and flakes. You can choose the one that best meets your current needs. Grains are cooked for at least 30 minutes, flakes - from 5 to 20 minutes (those that cook longer are more useful). The selected product is poured into boiling water or milk and, with regular stirring, boil until tender. Flakes are poured into liquid at a ratio of 1:3, as well as whole grain oats. How many calories are in oatmeal is easy to calculate based on the amount of food you have taken. Oatmeal with a banana is very tasty, but the calorie content increases markedly, since this fruit alone gives you practically daily allowance calories. But fresh or frozen berries are a great filler for a healthy breakfast. Remember that honey can only be added to porridge when it has cooled down a bit, otherwise all the beneficial substances will quickly disappear.

Medicinal properties of oatmeal

Today it is becoming fashionable to have oatmeal for breakfast. Cook this healthy porridge for the whole family, and you can beat the serving of the dish with the legendary phrase: "your oatmeal, sir." The attention of kids can be attracted by delicious fillers in the form of chocolate and nuts, and adults will rather listen to the voice of reason, because there are irrefutable facts about the benefits of this cereal.

In order to strengthen your teeth and bones, as well as protect yourself from osteoporosis, it is recommended to eat a small amount of oatmeal boiled in water daily. If you are suffering from high blood pressure or just want to protect your cardiovascular system, you need to drink half a glass of oatmeal every day. It is very easy to prepare it, for this it is enough to take a glass of grains, pour a liter of water and boil for 10-15 minutes. This is an excellent remedy for getting rid of edema. Oatmeal jelly is another excellent remedy for the treatment of diseases of the stomach and intestines. Oatmeal is prescribed for exacerbation of gastric ulcer, gastritis and pancreatitis, colitis and poisoning. Oatmeal jelly perfectly regulates the functioning of the stomach and intestines, helps with constipation and diarrhea. It is not difficult to prepare medicinal jelly, you need to pour the cereal with water in a 1: 1 ratio, put a piece of rye bread and leave to ferment for 12 hours. Then the liquid remains to be drained and boiled.

Possible harm

In fact, it is difficult to say that porridge can be harmful. However, boiled in milk, it is a heavy product that does not fit well with the concept of weight loss. In such cases the best choice is oatmeal with a banana, it is tasty, very healthy and not too high in calories. However, eating oatmeal for breakfast, lunch and dinner is not worth it. The fact is that phytic acid, which is contained in this cereal, will gradually accumulate in the body and wash calcium out of it. In addition, there is such a thing as intolerance to cereals, or celiac disease. It is inherited and is a complete contraindication to the use of this porridge. That is, caution and attention to your feelings will not interfere, but otherwise, cook porridge as often as you want. Your oatmeal, sir, is the perfect breakfast for the whole family.

Robert Prokofiev

Oatmeal has been known to mankind since ancient times, and its popularity has only grown over the years. But the benefits and harms of oatmeal for the body remain in question - not all experts recognize this product as unconditionally useful. Like any dish, oatmeal porridge has contraindications.

There are a lot of recipes for making oatmeal - from the classic way, which takes quite a lot of time, to the fast-cooking oatmeal that has become firmly established in everyday life, which can be brewed for breakfast. There are also quite exotic ways of preparing porridge, which make it not only healthy, but also tasty. Oatmeal - health benefits and harms - we will try to fully reveal this topic today in our article.

How useful is oatmeal?

Let's start talking about the benefits of this product with its composition, this will help you understand what makes oatmeal so useful.

Like any cereal, oatmeal contains fiber and the so-called slow carbohydrates, which create a feeling of satiety for a long time at a relatively low energy value. Sweet oatmeal porridge eaten for breakfast will be a good start to the day, providing long-term physical and mental performance.

The low calorie content of the product allows it to be used in diet food. The use of oatmeal helps to reduce body weight, while a person does not experience a painful feeling of hunger due to the fact that dietary fiber is processed in the intestines. And for those who seek to build muscle, any cereal, including oatmeal, is an indispensable assistant that allows you to stock up on energy for an intense workout without feeling heaviness in your stomach.

In addition, fiber has a beneficial effect on intestinal function - it stimulates its motility, while absorbing harmful substances formed during the digestion of not too healthy food. Thus, the beneficial properties of oatmeal help get rid of constipation, diarrhea, and flatulence.

In addition to fiber and carbohydrates, oatmeal contains a whole range of useful substances. In particular, this cereal is characterized by a high content of vegetable protein. Protein is an important building material for many body structures.

Despite the fact that it has a fairly high energy value, the calories found in proteins are spent last. The protein of oatmeal is close to a complete animal protein, and because of its high content in cereals, there is no need to consume porridge in large quantities. Therefore, oatmeal can become one of the sources of protein for those who for some reason do not eat meat.

What trace elements are in oatmeal

But proteins and carbohydrates are far from all the components that oatmeal contains. Its benefits for the body are due to the content of valuable trace elements. These include:

1. sulfur, which is part of some enzymes and is necessary for the health of hair and nails;
2. phosphorus and calcium, which strengthen bones;
3. potassium, magnesium and manganese, necessary to maintain the work of the heart and the transmission of nerve impulses;
4. iodine, which is almost completely absorbed by the thyroid gland;
5. fluoride, an essential element of dental health.

It is useful to use oatmeal for problems with the heart and blood vessels, it contains a lot of potassium and magnesium, which positively affect the functioning of the heart muscle. Antioxidants, which are rich in oats, help cleanse blood vessels from cholesterol plaques, improve metabolic processes, and strengthen the immune system.

Iodine normalizes the functions of the thyroid gland, and other trace elements and vitamins have a beneficial effect on work nervous system and the brain. Therefore, oatmeal is recommended to be included in the diet of children, the elderly and patients during the recovery period after surgery or a serious illness.

The benefits and harms of oatmeal in the morning are due to the content of vitamins A, E, PP, K and group B. They are involved in the functioning of the nervous system, blood formation, maintaining healthy skin, hair, nails. The peculiarity of oatmeal is that fat-soluble vitamins are contained in such quantities that they are not able to accumulate in the body and provoke hypervitaminosis.

This charge is enough for a long time, thanks to high nutritional properties product. But at the same time, the dish is easily digested and does not lie like a heavy stone in the stomach, provoking drowsiness and decreased efficiency.

Medicinal properties of oatmeal on the water

oatmeal in water

Useful substances contained in porridge support the cleansing functions of the liver and kidneys. Viscous oatmeal is useful for diseases of the digestive tract. It envelops the walls of the stomach from the inside and helps to reduce the inflammatory process.

Therefore, properly cooked porridge is recommended for problems such as gastritis, stomach or duodenal ulcers. For medicinal purposes, it is boiled in water, without salt and sugar, it should boil well and have a semi-liquid slimy consistency.

In other cases, this dish is considered universal, it goes well with different ingredients (sweet and salty) and can act as a side dish or dessert. Oatmeal porridge can be combined with vegetable or meat dishes or boiled in milk with added sugar and put fresh berries, honey, fruits, raisins or dried apricots.

The benefits and harms of oatmeal for weight loss

Oatmeal is very useful in cases where it is necessary to return body weight to a healthy norm - the calorie content of oatmeal on water is only 88 kcal / 100g. It allows you to reduce weight without harm to the body, without disrupting performance and without experiencing a painful feeling of hunger.

Due to the high protein content, oatmeal can be recommended to fight obesity even in adolescents and women who have recently given birth, as the body receives the necessary Construction Materials without accumulating extra calories.

But porridge cooked in water, without sugar and various additives, will be insipid and tasteless, and it is unlikely that anyone will want to eat it every day, even for the sake of a beautiful figure. But there is a positive side to this as well.

The calorie content of oatmeal in milk is only 102 kcal / 100g, so it is rightfully considered a dietary product. You can compensate for the extra calories from milk by doing morning exercises or a short walk. In any case, even sweet porridge with milk cannot lead to catastrophic consequences for your figure.

The situation is quite different with those who suffer from diabetes mellitus (especially the second type). What is important here is not the calorie content of oatmeal in milk with sugar, but the presence of fast (simple carbohydrates) in it - sucrose and lactose.

They can dramatically increase blood sugar levels and significantly worsen the patient's well-being, so the benefits and harms of oatmeal in milk diabetes should be discussed individually with the attending physician. In general, with this disease, porridge with water and without sugar is preferable. To improve the taste, porridge can be sweetened with sweeteners.

Those who want to lose weight should not fill oatmeal with cream, honey, jam. Thus, the calorie content of the product increases dramatically, and regular consumption of the product can lead to weight gain. And excessive passion for sweet oatmeal threatens with obesity.

The same applies to pairing porridge with high-energy additions such as bacon, sausages, and scrambled eggs. In this case, such a high-calorie dish will not benefit, but harm. That's why best option the use of this product must first be discussed with a nutritionist.

When should you not eat oatmeal?

The benefits and harms of oatmeal in water or milk, with sugar, honey, or as an unsweetened side dish for meat or fish directly depend on the patient's health. Like any other dish, it is not always useful, and there are diseases in which the use of oatmeal must be limited, or completely eliminated.

As mentioned above, you should not abuse sweet oatmeal for diabetes - this can seriously aggravate the course of the disease. But this does not apply to oatmeal on water sweetened with sweeteners. It can and should be introduced into the diet - this will allow you to maintain a normal weight and more easily control blood glucose levels.

In severe kidney disease, a high risk of developing kidney failure, when a protein-free diet is recommended, oatmeal should also be abandoned - the presence of a large amount of protein in it is dangerous for such diseases.

In addition, oatmeal contains phytic acid, which impairs the absorption of calcium, which can negatively affect the state of the musculoskeletal system and lead to osteoporosis. Therefore, with certain diseases of the musculoskeletal system, it is not recommended to include oatmeal in the daily menu.

And another contraindication that limits the use of oatmeal is intolerance to the cereal protein gluten. This protein is found in oatmeal, and with a disease such as celiac disease, it is not only not absorbed, but also causes severe diarrhea and abdominal pain. In severe cases, a violation of the diet can result in severe dehydration and allergic rashes throughout the body.

This disease is not so common, but, nevertheless, you need to be aware of the possible adverse effects. Therefore, with certain health problems, you should always follow the recommendations of your doctor and eat only those foods that will benefit the body.

Instant oatmeal - the benefits and harms

The advent of instant oatmeal has given new life well-known product. And if earlier the main drawback of oatmeal was the cooking time, now it takes only a few minutes to get a plate of tasty and nutritious porridge.

The process of preparing a popular product has been simplified to the point that it has become accessible even to small children. You just need to brew the contents of the bag with boiling water or hot milk, wait a few minutes, and get ready meal. But has it become any better for it?

The process of processing oats consists in removing the outer shell, crushing the grains, exposing them to high temperature and pressure. At the same time, the content of vitamins and microelements is sharply reduced, so the beneficial properties of cereals are largely lost.

To make porridge more tasty, various additional substances are added to it - sugar, flavors, flavor enhancers, identical to natural fruits and berries.

Such chemical components will not bring benefits, they can act as provocateurs of allergic reactions, and also contribute to an increase in blood glucose levels. Therefore, instant cereals are not recommended for allergy sufferers, as well as for those who suffer from obesity, metabolic disorders or diabetes.

Due to artificial additives and changes in the structure of starch under the influence of heat treatment, the calorie content of oatmeal per 100 grams increases. And even quick oatmeal cooked with water already contains about 90 kcal. This increase is imperceptible with small portions, but for those who are forced to count every calorie, it can be significant.

Oatmeal is good too

All of these features do not mean that instant oatmeal is definitely harmful and should be discarded. Experts confirm that the content of fiber and protein in it remains the same, and the increase in calories in most cases is insignificant. You just need to take into account the fact that oatmeal contains much less vitamins, but more potential allergens.

For most people, these factors do not matter much, and what is much more important is that porridge can be prepared quickly, without effort and special culinary skills. In addition, the taste of ready-made breakfasts is better, since the manufacturer can add a variety of components to oatmeal (fruits, berries, honey, and other fillers).

An additional plus in favor of instant oatmeal is the fact that the diet of a modern person is already not balanced, and he receives most of the vitamins and minerals by taking vitamin complexes. Therefore, their absence in a particular product is not critical. For most people, instant oatmeal is no less healthy than classic oatmeal.

How to cook oatmeal?

Despite all its usefulness, in terms of taste, classic oatmeal significantly loses to many other cereals - buckwheat, rice, and even millet. To make porridge tasty, while retaining its beneficial properties, you need to know some of the features of its preparation.

Groats must be poured only into boiling water, otherwise the porridge will turn out to be sticky and unpleasant not only in taste, but also in appearance. A few minutes before readiness, it is worth adding a pinch of salt and a spoonful of butter, even if the porridge is cooked in water.

A pinch of salt will not spoil the sweet porridge, but it will make its taste brighter. It is best to add sugar to boiling water before pouring cereal into it. So oatmeal will turn out to be sweeter in taste, with less sugar in the porridge. And you need to add honey, dried fruits or pieces of fresh fruit only to ready-made porridge before serving - boiling water destroys the beneficial substances of honey, and boiled fruits will lose not only their appearance, but also a significant part of their useful properties.

It is believed that oatmeal for breakfast - The best way spend the whole day full of energy and health, so look for an alternative. The British agree with this statement, who cannot think without breakfast oatmeal, but the French and Italians, for example, successfully eat other foods in the morning and in general do not like this product too much - but they clearly do not complain about their health. Is oatmeal as useful as it seems to us - in what form is it best to eat and with what to combine?

Not all oatmeal is healthy

Only the oatmeal that is cooked in water or milk from wholemeal flakes or whole grains can be accurately considered correct. Maybe even with bran - The benefits of oatmeal in the morning are undeniable. Instant sachet oatmeal is about the same as instant noodles: they contain a huge amount of sugar, synthetic additives and flavor enhancers. Instead, it’s better to eat a banal cheese sandwich for breakfast.

The effect of oatmeal on weight loss

Some believe that oatmeal for breakfast alone can start the weight loss process. This is true, but only in part. Groats should be of the coarsest grinding, such porridge should be cooked without sugar or its substitutes, it is also better to exclude milk or cream. Instead, use a handful of dried fruits with nuts. Nutritionists and nutritionists emphasize that oatmeal is best for breakfast on the days that you have training in your schedule. Complex carbohydrates are best absorbed by the body during intense physical activity.

Combining oatmeal with other foods

After waking up, the body needs protein in order to start metabolic processes. For this reason, a carbohydrate is perfect as a second breakfast, and at the first meal you can limit yourself to a glass of milk or kefir, a jar of natural yogurt. You can also combine these carbohydrates with cheesecakes, cottage cheese or a slice of good cheese.

The effect of oatmeal on the digestive tract

Those who are the “happy” owner of various diseases of the gastrointestinal tract cannot do without oatmeal for breakfast. It has a number of qualities useful for the stomach - in particular, an enveloping property. This facilitates digestion and helps to actively remove toxins from the body. In this case, it is necessary to properly wipe and boil the grain, since coarse dietary fiber can seriously harm the irritated gastric mucosa.

Oatmeal and blood sugar

Dietary fiber also actively helps lower blood sugar and cholesterol levels - The benefits of oatmeal in the morning are huge. In addition to the high content of fiber in the composition of oatmeal - the most important components for health. These are magnesium and potassium, useful for the work of the heart, phosphorus, iron and zinc. These substances and minerals help the development and growth of bones and muscle tissue. That is why oatmeal is so recommended for children for breakfast, but it will also be very useful for everyone else.

The choice of oatmeal for cooking porridge

There are three main types found in stores. oat products. What is the difference between them and which ones do you prefer to buy in order to cook really healthy porridge for yourself and your family for breakfast?

Whole grains

It is believed that this is the most useful option. In cereals - the highest concentration of vitamins and minerals, and fiber there to the maximum. Cooking grain is the most time-consuming, not everyone is able to afford the luxury of an hour of cooking porridge in the morning. To speed up cooking, whole grain oats can be soaked in water overnight.

Whole grain flakes

In this case, grains are rolled by a press without preliminary heat treatment: as a result, it becomes not so hard, but useful qualities cereals are almost completely preserved. They can be steamed under a lid with boiling water and infused under a towel, or boiled over low heat for 10-15 minutes. Some people really like the option of overnight soaking in yogurt or kefir - you can combine them with prunes, dried apricots, nuts, or add chopped fresh fruits to the mixture in the morning - and this benefits of oatmeal in the morning.

Steamed flakes

This option is considered the fastest and most convenient for preparing breakfast. Oat grains are not only rolled by a press, but also steamed, after which they are dried and further crushed. You can simply pour boiling water over them and wait about two minutes - or boil them for a short time in hot milk. The rigidity of such oatmeal is minimal.

Thermal exposure and beneficial properties of oatmeal

It is believed that exposure to high temperatures during cooking destroys the beneficial components in the composition of oatmeal. So it is - thermal exposure really kills some of the valuable substances, and in order to preserve them completely, it is worth giving preference to any methods with soaking flakes. But even during cooking, even for a long time, the most useful substances and trace elements remain intact and unharmed. It is a natural antioxidant - vitamin E, important minerals - zinc, phosphorus, magnesium and potassium, vitamins of group B.

Mixing different types of cereal

The most delicious and, most importantly, healthy porridge is obtained by mixing all types of cereals. When cooked, the steamed flakes will give a very delicate creamy base, the structure will be preserved due to the tougher rolled flakes, and the bran will give the body a portion of the necessary fiber. It is best to take the mixture in a ratio of 2: 2: 1.