Oats are rich in B vitamins and zinc, which can regulate the metabolism of sugar and fat. They can effectively lower cholesterol in the human body. Regular consumption can play a preventive role in cardiovascular and cerebrovascular diseases that mainly threaten middle-aged and elderly people.
It also has a very good hypoglycemic and slimming effect on diabetes. At the same time, oatmeal can promote defecation, not only because it contains plant fiber, but also because vitamins B 1 and B 12 can regulate digestive tract function more effectively.
It can also improve blood circulation and relieve the pressure brought by life and work; Minerals such as calcium, phosphorus and zinc also have the functions of preventing osteoporosis, promoting wound healing and preventing anemia, and are good calcium supplements.
Red bean is a kind of high protein and low fat food, which contains linoleic acid and stigmasterol. These ingredients can effectively lower serum cholesterol. Red beans also contain more dietary fiber, which can reduce the absorption of sugar and play a role in reducing fat and diuresis.
However, the protein contained in red beans is an incomplete amino acid, so it is best to cook it with cereals such as oats or coix seed when eating, which can supplement protein and have a stronger lipid-lowering effect.
Red bean oatmeal porridge
Ingredients: oat 30g, skim milk 30g, honey red beans 50g, proper amount of water and a little sugar.
Practice: 1, first add water to the oats and stir for a while. Raw oats usually take about half an hour to cook. If it is cooked oats, you can leave this step directly.
When the oats have become sticky, you can pour in the milk. Here, you should pay attention not to put too much water in the oats at the beginning, otherwise the milk will have no taste.
The milk is hot, so you can put the honey red beans down. According to personal taste, you can put more if you like, and then turn off the fire.
Tips:
1. After the oats are cooked, they must be stirred from time to time when adding other materials to avoid boiling.
2. If it is cooked oats, you can heat the milk first, then put the oats in it, and it will be cooked in a few minutes, which is of course more convenient.
3, because honey red beans are sweet, so you don't need to put too much polysaccharide, you don't like to eat too sweet, you can also not put sugar.
Japanese red bean oatmeal rice ball
Ingredients: 65,438+0 cups of pearl rice and brown rice, 65,438+0/2 cups of red beans (boiled to the edge), 65,438+0 cups of oatmeal, 2 tablespoons of sushi vinegar.
Paste: oatmeal 1/2 cups, white sesame 1/4 cups, seaweed shreds 1/2 cups.
Exercise:
1. Wash red beans and brown rice and soak them in water for 2 hours.
2. Steam the red beans in water for later use.
3. Stir-fry the white sesame seeds in a white wok, cool them, mix them with oat flour and shredded seaweed to form a seasoning, and put them in a shallow basin.
4. Wash the white rice; Add rice, steamed red beans and oats into the rice cooker, and add appropriate amount of water to make red bean and oat rice.
5. Add sushi vinegar to the red bean oatmeal and stir well. When the rice is slightly cold, knead it into a rice ball.
6. Put the prepared rice balls into a bowl with noodles sprinkled with ingredients, and roll until the surface of the rice balls is covered with ingredients.
4. Put the kneaded dough in the refrigerator for 30 minutes.
5. Take out the dough and press it into 3 with a stick. 4 cm thick bread is pressed with a grinding tool.
6. Preheat the oven at 150 degrees for 5 minutes, put the biscuits in the oven for 20 minutes, turn to 120 degrees, and bake for 15 minutes. After cooling, put it in a sealed can for storage.
Oat and red bean buns
Ingredients: 25g oatmeal, cold water 100g, honey red beans 10g, 200g high-gluten flour, 50g whole wheat flour, dried yeast 1 teaspoon, skimmed milk powder 10g, honey 40g, water 70g, salt1/.
1. First, mix all the materials evenly, heat them with low fire, turn off the fire while stirring until they agglomerate, and then use them after cooling.
2. Stir the materials into smooth and non-sticky dough (the water department reserves 10-20g first, and then slowly adds it according to the dough state).
3. After basic fermentation, take out the dough, press out the air by hand, divide it into two pieces, then round it, cover it with plastic wrap and let it stand for 15 minutes, roll the remaining dough into strips, then turn it over and spread it with a layer of honey red beans.
4. Roll it up and knead it into an olive shape at the closing position.
5. Put it in a baking tray, put it in an oven, and put a plate of hot water at the bottom. Finally, take it out of the oven 8- 10 minutes before fermentation, turn on the oven and preheat it to 175 degrees. Before entering the oven, use a sharp knife to cut the dough to a depth of 1 (preferably use a little oil painting line on the blade), and put it into the oven that has been preheated to/kloc.
Red beans and oats are all ingredients that can be bought in supermarkets, and the prices are not expensive. Try these simple and easy-to-make menus at home on Saturday and Sunday. They are delicious and can help you lose weight!
Although these foods are helpful to lose weight, they will still get fat if they are eaten too much. Losing weight through diet combined with exercise is the last word!