It is not difficult to eat a hearty breakfast, but it is difficult to eat well: you must have skilled cooking skills and be familiar with nutrition collocation, otherwise delicious nutrition can only be a legend in a limited time!
Oatmeal, as a breakfast staple that can be eaten with hot water, not only does not need complicated skills, but also tastes mellow. It complements traditional breakfast foods such as milk, eggs and nuts, and is naturally welcomed by everyone!
Although many breakfast staple foods are delicious, most of them belong to flour and rice, such as white bread, white rice porridge and noodles. They are easy to digest and absorb, which makes our blood sugar rise and fall quickly, so in busy mornings, we often feel hungry and weak. This is the effect of unstable blood sugar on us!
Oat, as a whole grain, is rich in dietary fiber and β-glucan, which can effectively delay the absorption of sugar, make the fluctuation of blood sugar more gentle, and also delay hunger, so our blood sugar is always in a relatively moderate state, and our body and brain are naturally more comfortable!
No one doubts the importance of breakfast in diet. Eating a good breakfast is the foundation of the whole day! But usually, it is difficult for early risers to have an appetite to eat more food. Therefore, choose foods with high nutritional density for breakfast, so that even if you don't eat much, you can get more nutritious ingredients. Oatmeal is such a food!
Oats are rich in mineral elements such as potassium, calcium, magnesium and selenium, and the content of vitamin B and dietary fiber is also high. Eating oatmeal is much more delicious than ordinary white rice porridge, and it is naturally loved by everyone!
Finally, Wei Wei reminded that the key principle of a nutritious diet is food diversification. No matter how perfect a food is, it can't replace the nutritional value of other foods. Therefore, although oatmeal is good, don't let it go "only"; Brown rice, coix seed, black rice, millet, corn, mung bean, red bean, chickpea, etc. They are all good staple food ingredients. Choose them for lunch and dinner to make the staple food richer and more balanced!
I hope my answer is helpful to you! Blessing ~!
About the author:
Hou Wei
Registered dietitian in China
National second-class health manager
Member of China Nutrition Society.
Nutrition science popularization author
Oat, as a healthy and nutritious staple food of coarse grains, has been favored by more and more people with the constant pursuit of health preservation, and has gradually become the darling of people's daily table.
Especially instant oatmeal, because it is simple, convenient and nutritious, can be eaten after soaking in boiling water and brushing your teeth, and has become the favorite of working people. It is understood that among the most popular oatmeal at present, pure oatmeal and wheat germ oatmeal are the two most popular, while compound oatmeal has a good taste, but it has been gradually "abandoned" by people because of lack of nutrition. It can be seen that people have begun to pay attention to the pursuit of food nutrition.
Whether it is pure oatmeal or wheat germ oatmeal, it is rich in nutrition. Rich dietary fiber and protein can not only give people a sense of fullness, but also promote intestinal peristalsis and solve constipation. In addition, it is rich in vitamins and minerals. Drinking a cup in the morning can provide the nutritional needs of the human body for one day. Especially wheat germ oatmeal, because the wheat germ component containing "plant bird's nest" is added to oatmeal, its nutritional value is more comprehensive than that of pure oatmeal, especially it is rich in selenium, the king of cancer, which can better meet the nutritional needs of human body.
Moreover, eating oatmeal also helps to reduce fat and weight, so it has always been a meal replacement food for many healthy people and slimming people.
Generally speaking, eating oatmeal for breakfast is very helpful to people's health. Not only full, but also nutritious and healthy.
To promote the problem of eating oats for breakfast, the focus should be on "breakfast" because of inertia thinking; The focus should be on "oats" because it is good for lowering blood fat.
Oats are coarse grains. First of all, they have high nutritional density and low glycemic index, and are more reasonable staple foods than polished rice and white flour. In addition, oat has a high content of dietary fiber, among which β -glucan is a water-soluble dietary fiber. Scientific research has proved that it can combine with cholesterol and reduce the reabsorption of cholesterol, thus reducing the cholesterol level in blood lipids. Correspondingly, there will also be health benefits brought by lowering cholesterol, mainly in cardiovascular and cerebrovascular aspects.
You don't have to eat oats for breakfast. Why is breakfast mentioned more frequently? Or is it because porridge is the most common way to eat oats in China? When it comes to oatmeal, it is breakfast, or this inertia thinking is at work.
Oats can also be made into many staple foods, such as steamed bread, which can be eaten at one meal.