The Dietary Guide for China Residents recommends that the daily milk intake should be 300ml. Milk is rich in high-quality protein, and the proportion of amino acids is appropriate, which is very beneficial to absorption. It also contains enough calcium, which is irreplaceable by any other food. More importantly, calcium in milk is combined with casein, which is easy to absorb and has high utilization rate. It is the most important source of calcium in the diet. From the point of view of calcium supplementation alone, milk is the first choice and irreplaceable.
Oat is a coarse grain with much more nutrients than japonica rice. It is a good choice to replace some japonica rice with oats in the staple food, which is suitable for both healthy people and patients with chronic diseases. The dietary fiber content in oats is relatively high, which is a nutrient that many people are easy to lack, so eating oats often has many benefits to health. There are also many cooking methods. You can use oatmeal to make miscellaneous grains rice and porridge. The simplest and most convenient thing is oatmeal. Soak in boiling water or cook it. Of course, it's not just the way to cook oatmeal with milk. Also remind everyone that when purchasing oatmeal, you must read the food label and food ingredient list clearly. Many ready-to-eat oatmeal contains a lot of sugar, so it tastes relatively good. Of course, from a health point of view, it is best to choose pure oatmeal without adding anything.
Needless to say, drinking milk is rich in various nutrients and is called "white blood". Among them, there are various minerals, such as calcium, phosphorus, zinc, iron, copper, manganese and molybdenum. Among them, abundant calcium is the symbol of milk, which is basically one of the main sources of calcium for China people. There are many beneficial ingredients in milk that can assist the absorption of calcium, for example, the ratio of phosphorus to calcium is appropriate to promote the absorption of calcium. Milk is also rich in vitamins, such as vitamin C, vitamin A, vitamin E and so on. There are hundreds of beneficial ingredients in milk. Milk contains 20 kinds of protein amino acids, 8 of which are essential amino acids in milk. This kind of protein is called whole protein, and the cholesterol in milk is low, so it is very suitable for supplementing physical strength and providing various nutritional supplements. So drinking milk every day has basically become our habit, because a cup of 250ml milk or 300g dairy products can give us most of the nutrients we need in a day.
Oats are also a good food. The biggest difference between oats and other fine staple foods is that they are rich in dietary fiber. Oats also contain a certain amount of protein. Oats are rich in vitamins B and minerals. But if pure oatmeal tastes tasteless, it can only be eaten with other foods, and milk is the best choice. Add milk to the oatmeal after boiling, which tastes good and can provide a better satiety. Breakfast is ideal as staple food and dairy products. Oats also contain a beneficial ingredient "β-glucan", which can regulate triglycerides, cholesterol and sugar in the blood, prevent the three high diseases, and is suitable for people who lose weight and have three high diseases. Long-term consumption of milk and oatmeal can be very beneficial to patients with "three highs" and has a certain conditioning effect, and it also has a good health care effect on ordinary people.
I have milk and cereal for breakfast 3-4 days a week. I personally feel that there are several advantages. First of all, as we all know, milk is rich in protein and calcium, which is a good daily calcium supplement. It is not too much to drink from childhood to old age. Secondly, grain is rich in dietary fiber and is a kind of coarse grains. Can help digestion, rich in nutrition, good taste, suitable for adults and children. Also, milk cereal is the most time-saving and labor-saving breakfast. Two spoonfuls of cereal, a bag of 250g milk, microwave for 2 minutes. It takes less than ten minutes to finish breakfast, which is very convenient for office workers. You don't have to spend a lot of time cooking breakfast.
On the other hand, when I lose weight, dinner is a bag of skim milk and two spoonfuls of cereal, plus a cucumber or tomato. I don't eat fruit. I use raw vegetables instead of fruit, so I lose weight quickly.
What are the benefits of drinking milk and cooking oatmeal often? Milk supplements calcium and nourishes the body. It is best to heat it when cooking breakfast at ordinary times, which can help to better maintain the stomach. Oats are the choice of coarse grains for reducing fat and weight. These two kinds of breakfast with high nutritional value. You can add an egg and some nuts, which is perfect. So what are the benefits of drinking milk and cooking oatmeal often?
What are the benefits of drinking milk and cooking oatmeal often? 1: promote sleep
Milk boiled oatmeal can also be drunk before going to bed, but oatmeal should be put as little as possible. Milk contains substances that promote sleep, which is beneficial to the absorption of calcium.
Step 2 supplement calcium
Most people know that milk is rich in calcium ions, but few people know that oats have the highest calcium content among many grains. These two combinations can prevent calcium loss well and are suitable for middle-aged and elderly people.
3. Prevention of cardiovascular and cerebrovascular diseases
People who drink milk often always feel energetic. There used to be a slogan: A glass of milk a day makes China people strong, but the function of milk goes beyond that. Milk can reduce the incidence of cardiovascular and cerebrovascular diseases.
Oats are rich in soluble fiber, which helps to control blood sugar and improve blood circulation, and the same effect is good.
Note 1: Milk, patients with gastrointestinal discomfort and friends who have used anti-inflammatory drugs are not suitable for drinking.
2. Oats should not be drunk for a long time, which will increase the burden on the stomach and easily lead to indigestion.
3. Milk can't be mixed with fruit juice, which is easy to cause protein clot, which has little effect on absorption and is not good for health.
With the enhancement of people's health awareness, oats have gradually become one of the representatives of healthy food. Boiling oats with milk is simple, fast and nutritious, which has become the breakfast choice of more and more people.
Milk and oats themselves have high nutritional value, and the combination of them doubles the nutrition. Nutritional value of milk;
Milk is rich in high-quality protein, B vitamins and minerals with high nutritional value. Except for the low content of vitamin C, it contains almost all the nutrients needed by the human body.
1. Milk is a good source of calcium supplement. Every 100ml of milk contains 104mg of calcium. Lactose and vitamin D in milk can also promote the absorption of calcium, with high absorption and utilization rate. The calcium intake of Chinese residents is generally insufficient. The dietary guidelines for China residents suggest that adults can consume 300ml of milk or a considerable amount of dairy products every day. Drinking 300ml milk and calcium in other foods every day can almost reach the recommended amount of 800mg calcium per day. Therefore, milk plays an important role in preventing calcium deficiency.
2. Milk is also a good source of high-quality protein. Its amino acid ratio meets the needs of human body, and its biological value is 85, which is easy to be digested and absorbed by human body.
Nutritional value of oats;
Oats are coarse grains. Compared with polished rice, protein, vitamins, minerals and dietary fiber are more abundant.
1. The protein content of oats is above 12%, which is higher than other cereals, and the quality of protein is better.
2. The content of B vitamins, calcium, iron, zinc and other nutrients that people are easy to lack in oats is also higher than other cereals.
3. The dietary fiber content in oats is as high as 12%, among which β -glucan is the most prominent health component. β -glucan can reduce cholesterol in plasma, which is very beneficial to maintaining cardiovascular and cerebrovascular health. Moreover, β -glucan can inhibit the gastric emptying rate, delay the increase of postprandial blood sugar and suppress appetite, so it is also an ideal food for chronic patients such as obesity and diabetes. Dietary fiber in oats can promote gastrointestinal peristalsis, accelerate fecal excretion and shorten the residence time of harmful substances in the intestine. Moreover, the short-chain fatty acids produced by the fermentation of dietary fiber in the large intestine can improve the microbial environment in the intestine and stimulate the growth of beneficial bacteria, which is very beneficial to prevent constipation and intestinal cancer.
In a word, drinking milk and boiling oats often has many health benefits for people with normal digestive ability. But when choosing oats, remember to choose oats with only pure oats in the ingredient list. In order to improve the taste and flavor of some oats, maltodextrin, sugar, non-milk powder and other ingredients are added, or wheat and corn are added to package nutritious oatmeal. The addition of these ingredients will greatly reduce the nutritional value of oats, offset the health benefits brought by oats, and increase calories, which is not conducive to cardiovascular and cerebrovascular health. Therefore, when drinking milk to cook oats, you must choose pure oats. Before going out in the morning, take a few minutes to cook some milk oatmeal. The whole family drinks it hot, and their stomachs are warm and they are full of energy all morning.
Pure oatmeal with high nutrition, as an ancient coarse grain, is one of the foods with complete nutrition in cereals and wheat.
It has the characteristics of high protein and low carbohydrate. At the same time, oats are also rich in soluble fiber and insoluble fiber, which can absorb a lot of cholesterol in the human body and excrete it.
At the same time, oat contains soluble fiber with high viscosity, which can delay the emptying of stomach, increase satiety and control appetite, and is also a good choice for people who lose weight.
Calcium breakfast: milk+oatmeal As we all know, milk contains various nutrients necessary for human body, which is called "almost perfect food" and "white blood" by nutritionists. It is one of the rare ideal natural foods for human beings and is suitable for all ages.
Calcium in milk has a good preventive effect on rickets and senile osteoporosis; At the same time, milk contains a lot of protein, which has a mild detoxification function; Contains a variety of vitamins needed by the human body and so on.
The combination of milk and oatmeal meets the basic nutritional needs and is a convenient and nutritious breakfast choice.
The choice of cereals can be divided into two categories: one is mainly wheat, rice and corn; One is that oats are the main grain. The nutritional value of the former is generally lower than that of the latter.
1. Pure oatmeal is preferred;
2. The cereal containing creamer tastes good, but it is unhealthy;
3. The cereal that needs to be cooked has better nutritional effect than the brewed cereal.
Thank you. I hope my answer is helpful to you.
Boiled oats with milk is an absolutely necessary nutritious breakfast. I often have milk boiled oats in my breakfast. It is also appropriate to mix them with vegetables and fruits as part of breakfast or as a meal for pregnant women, the elderly and others.
Next, eat steak with me. What are the advantages of boiling oats with milk?
First of all, milk is a good source of calcium. Every100g of milk contains about100g of calcium. Drinking 250 ml of milk can provide one third (800 mg) of the recommended calcium intake for healthy adults.
Protein in milk is a high-quality protein. Every 100g milk provides about 3g protein, and 250ml milk provides about 8g protein.
The fat in milk is actually a good fat, and it is also the source of milk flavor. Everyone should feel that skim milk is scarce. Recently, the dietary guidelines of Taiwan Province Province also changed the recommended low-fat milk or skimmed milk into milk, without limiting fat.
In addition, there is a certain amount of B vitamins in milk.
Roasted oats are star whole grains, and oats are one of the top ten good grains in China during the National Nutrition Week of 20 17.
β -glucan in oat seeds
Soluble dietary fiber β -glucan is an effective component of oat to improve dyslipidemia, and its content is about 5%. The results showed that oat food (about 60 grams of oats) with more than 3 grams of β -glucan in daily diet could reduce low density lipoprotein cholesterol (bad cholesterol) and total cholesterol.
Pay attention:
Oats mentioned in this paper refer to untreated oat seeds or raw oats that have only been processed by physical tabletting. , but also retains the characteristics of whole grains. This kind of oat retains nutrition to the greatest extent, excluding over-processed oat products, such as shelled oats or other flavored oat products.
Milk and oats are both star-rated foods, and the combination of the two is naturally a strong combination!
References:
Dietary guidelines for China residents 20 16
I think that drinking milk and cooking oatmeal often can not only supplement calcium and energy, but also promote the digestive system to play a better role. Milk is an energy supplement, and oatmeal is rich in nutritional value. Drinking it together can promote intestinal peristalsis, help digestion and help defecation.
In life, I think that drinking this way can eliminate toxins in the body, reduce the content of cholesterol and prevent diabetes, which is very beneficial to people's health. I remember grandpa cooking breakfast like this every morning when he was alive. At that time, he said that the health care doctor taught him this. And he said that if you eat like this, you can still eat as a meal, and you won't be hungry after eating. Women can lose weight by eating like this often. In particular, oatmeal contains vitamins B and E, which can also improve people's sleep and relieve stress.
So I think the benefits of eating like this are good for health and can supplement the elements that the human body lacks.
We can talk about the function of milk and oats, and cook them together to make them play a better role.
Benefits of milk: Milk is rich in protein, which can supplement high-quality protein, maintain the osmotic pressure balance of human body, make skin soft and smooth, reduce wrinkles and promote children's growth and development.
Milk is also rich in calcium, which can increase bone density and prevent osteoporosis.
Benefits of oatmeal: The biggest feature of milk is that it is rich in calcium, which is an excellent source of calcium supplement. Every 100 ml of milk contains 105 mg of calcium. China Dietary Pagoda advises adults to supplement 300mg of calcium every day. In addition, milk is rich in protein, vitamins and minerals, and it is a very good food. But because of the low content of sugar water compounds, it can't be eaten as a meal.
Oats just make up for this. Oats can be used as staple food and are rich in carbohydrates. In addition, oat is characterized by its abundant water-soluble dietary fiber (β-glucan), which helps to improve intestinal flora, maintain intestinal health, prevent constipation, lose weight and lower cholesterol and blood sugar. In addition, oats also contain a lot of high-quality protein, high-quality fat, vitamins and minerals.
Therefore, oatmeal cooked with milk is very nutritious and highly recommended as daily breakfast. It not only supplements carbohydrates, high-quality protein and rich dietary fiber, but also supplements rich vitamins and minerals. Put them together, they complement each other effectively and have comprehensive nutrition.
Insist on drinking, can play a role in maintaining intestinal health, lowering blood cholesterol, controlling blood sugar, improving obesity and whitening skin!