1, oatmeal diet
First, yogurt oatmeal diet
Ingredients: 200ml yogurt, 1 bowl of oatmeal.
Usage: Stir well, eat in the morning, noon and evening, three times a day.
Second, taro oatmeal
Ingredients: 50 grams of taro, 50 grams of oatmeal, a little honey and a proper amount of purified water.
Exercise:
1. Wash taro, peel it, cut it into oblique knives, wash oatmeal, put it in the pot together, and pour a proper amount of water.
2, put the pot on the fire, first boil it with a big fire, and then turn to a small fire.
3. Put the porridge in a bowl, pour in some honey and mix well for breakfast.
Third, oat japonica rice porridge
Ingredients: japonica rice100g, oatmeal 30g, sugar10g.
Exercise:
1. Grind oats, wash japonica rice, soak in cold water for half an hour, scoop up and drain.
2. Put the japonica rice into the pot, add about 1000 ml of cold water, boil it with high fire first, and then cook it with low fire.
3. When the porridge is half cooked, mix oatmeal with cold boiled water, put it in the pot and stir well. After the glutinous rice is cooked, add sugar to taste and serve.
Four, pumpkin oatmeal
Ingredients: a piece of pumpkin, oatmeal, medlar.
Exercise:
1. Wash pumpkin, cut it into small pieces, and then soak Lycium barbarum in warm water;
2. Add clear water to the pot, pour in pumpkin pieces and cook until soft, then add oatmeal and mix well with pumpkin;
3. Add soft medlar and add a little honey to taste.
Verb (abbreviation for verb) Oat salty porridge
Ingredients: oats, soybean milk, fried dough sticks and sesame seeds.
Practice steps:
1. Cut the fritters into blocks, then mix the soybean milk with clear water, and pour it into oatmeal to soak until it becomes soft;
2. Stir and cook in a pot;
3, add a small amount of salt to taste, add fritters and sesame seeds to eat.
Six, purple potato oatmeal
Ingredients: purple potato, oats.
Practice steps:
1. Peel the purple sweet potato and cut it into cubes;
2. Add two bowls of water to the pot and cook;
3. Add some oats, cook for about one minute, and add a little salt to taste.
Seven, oatmeal milk pudding
Ingredients: 60 grams of oatmeal, 500 grams of fresh milk, 4 whole eggs, fine sugar 100 grams, and appropriate amount of raisins.
Practice steps:
1. Take 1/2 fresh milk and boil it, then pour it into oats and mix well for later use.
2. When the remaining 1/2 fresh milk is heated to 40℃, add whole eggs and fine sugar and stir evenly in the same direction with an egg beater;
3. Add the soaked oatmeal, stir well, cover with a layer of plastic wrap, steam in a rice cooker for 12 minutes, and finally add raisins.
2, the efficacy of oats
1, improve body immunity
The protein content in oats ranks first among other cereals, with the content of 15- 17%, while the protein content in wheat is only 8- 13%. Rice 6-9%. Oats contain eight essential amino acids, which are not only rich in content, but also reasonable in proportion, close to the amino acid pattern of human body. Therefore, the bioavailability of protein is relatively high, which is beneficial to human absorption and utilization.
At the same time, oats are also rich in minerals and B vitamins, and the synergistic effect of various nutrients plays a very important role in enhancing the body's immunity and improving the body's disease resistance.
2. Improve blood sugar level.
Oats contain an important soluble dietary fiber called β-glucan, which can delay the increase of blood sugar, improve the sensitivity of insulin and prevent diabetes. Oats can be said to be one of the best staple foods for diabetics.
Step 3 lower cholesterol
β -glucan in oat can reduce cholesterol, reduce the deposition of cholesterol on blood vessel wall, prevent the formation of thrombus, and is beneficial to cardiovascular health.
4. Prevent constipation and intestinal cancer
Oat has both soluble and insoluble dietary fiber, and is known as the "aristocrat" in the natural dietary fiber family. They can promote gastrointestinal peristalsis, help the proliferation of beneficial bacteria in the intestine, reduce the time of garbage toxins staying in the intestine, just like natural "intestinal cleaners", and play the role of moistening the intestine to relieve constipation and preventing intestinal cancer.
5. Prevent obesity and lose weight.
Dietary fiber in oats can enhance satiety, slow down hunger, reduce food intake, help to lose weight and prevent obesity.
6, soothe the nerves and help sleep, improve mood
Oats are rich in vitamin B family, especially vitamin B6, which can improve the level of human serum, relieve mood, soothe the nerves, help sleep and relax.