The content of this issue is: the staple food series of continuous fitness in this issue, and the content of this issue is: oatmeal.
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Oatmeal is my favorite staple food. Compared with oatmeal, everyone is more familiar with oatmeal. Many people soak oatmeal in milk for breakfast.
Oatmeal rice and oatmeal originated from oats. Oats should be called naked oats. Oat is a kind of food with low sugar, high nutrition and high energy.
According to the comprehensive analysis of the Institute of Health of China Academy of Medical Sciences, naked oats in China are among the best compared with the other eight kinds of grains in terms of crude protein 15.6%, fat 8.5%, heat released by starch, phosphorus, iron, calcium and other elements. The water-soluble dietary fiber in oats is 4.7 times and 7.7 times that of wheat and corn, respectively.
Oats are rich in B vitamins, nicotinic acid, folic acid and pantothenic acid, especially vitamin E, which is as high as 15 mg per 100 g oat flour. In addition, oat flour also contains saponin (dài) (the main component of ginseng) which is lacking in cereals. Protein has a comprehensive amino acid composition, with the highest content of eight essential amino acids, especially the lysine content of 0.68 g. ..
The porridge cooked with oatmeal is rich in magnesium and vitamin B 1, and also contains phosphorus, potassium, iron, pantothenic acid, copper and fiber, which can lower cholesterol and has auxiliary effects on fatty liver, diabetes and constipation. Uncooked oat bran is rich in magnesium, vitamin B 1, phosphorus and potassium, as well as iron, zinc, folic acid, pantothenic acid and copper. Oatmeal can improve blood circulation and promote wound healing.
Now let's introduce the kinds of oats we can buy: oatmeal, oatmeal and oat bran.
Oatmeal rice is made by gently grinding the skin of raw grain until the surface is slightly white, and retaining more than 90% of nutrients. Oatmeal rice can be cooked faster, and it is mostly used for steaming rice and cooking porridge. Suitable for people who need to reduce blood fat and blood sugar, especially middle-aged and elderly people. But eating oats at a time should not be too much, otherwise it will cause stomach cramps or flatulence.
Oatmeal is made by grinding oats directly into pieces. After fine processing, it is more convenient to eat and the taste is improved. Those uncooked oatmeal on the market are baked, which can be cooked quickly or soaked in boiling water.
Oat bran is the skin of oat, which is rich in soluble fiber. 95% of soluble fiber in oats comes from oat skin, but the calories of oat bran are lower than those of oatmeal. Water-soluble fiber contains a kind of β -glucan (that is, a special fiber added to Diet Coke in Japan, which recently exploded in the circle of friends), which can help regulate cholesterol in the body. Therefore, it is popular in Europe and America to soak oat bran in water to increase the intake of dietary fiber simply and quickly.
What are the practices of oatmeal?
Oatmeal rice can be made into oatmeal rice. The specific method is:
Mix with rice 1:2 or 1:3 to make oatmeal. If you have diabetes, you'd better make it 1: 1 to make oatmeal. Oatmeal needs to be soaked 15 minutes.
Or make oatmeal, add water according to the ratio of 1: 15, and the amount of water can be adjusted appropriately, or the ratio of 1: 20 can also be used.
Here is the problem of oatmeal. If you are not careful, you may buy oatmeal instead of oatmeal.
Simply put, oatmeal is a kind of grain, and you may not buy oatmeal. There are many finished instant oatmeal, and many things are added, such as dried fruit and creamer. If you accidentally eat the wrong food, you will get fatter and fatter. I would like to remind you that when you buy, you must look at the ingredient list, buy oatmeal, oatmeal, oatmeal, and say the important things three times.
Ok, that's all for today's sharing.
Healthy diet and healthy slimming are our pursuit. The following is Garfield's How to Eat Fitness.
See you next time,