Sticky oats, which many friends find hard to swallow, were once rated as the fifth of the top ten healthy foods by Time.
The substance that makes oats sticky is called "β-glucan" (a dietary fiber).
This glucan has many benefits.
The high viscosity of dextran can inhibit gastric emptying and delay the absorption of glucose by small intestine, thus effectively delaying the increase of postprandial blood sugar.
The experiment of China Agricultural University has proved that compared with other starch components, the digestion speed and expected blood sugar response of oat have little change whether it is broken, ground or beaten.
In other words, as long as high-sugar foods are not added to oats, oats are the first choice for weight loss with slow digestion and hypoglycemia.
The water-soluble dietary fiber in oats is 4.7 times and 7.7 times that of wheat and corn, respectively.
The glucan mentioned above does not stick to the small intestine, but goes straight to the large intestine for fermentation.
With the efforts of dextran, waves of short-chain fatty acids have emerged. They are not only death squads fighting spoilage bacteria, but also engineers repairing intestinal cells.
Dextran, which finally becomes spring mud, protects flowers, absorbs water well and softens poop.
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Unsaturated fatty acids in oat oil account for 82. 17% of total fat, among which oleic acid and linoleic acid are the highest.
Linoleic acid always combines with cholesterol first, then degrades into cholic acid, and finally returns to chrysanthemum.
Many people have stepped into the level of the elderly because they have not exercised or basked in the sun for a long time. However, the human body's bone mineral density reaches its peak around the age of 35, and it will last the rest of its life.
In the "Calcium Olympics", oats beat all kinds of black, white and yellow millet in the world and won the championship. And with an overwhelming advantage of 7.5 times, the polished rice was abused into slag.
Although the calcium absorption rate in oats is not as good as that in milk, oats also contain manganese. Calcium and manganese are good friends, and the effect is added together.
In addition, oatmeal with black sesame porridge has a better calcium supplement effect.
If you compare the human body to a car, protein, fat and carbohydrates are like gasoline, and B vitamins are spark plugs.
Drink more water, sweat and urinate in summer, and VB people rush into the sewer.
I can't sleep well with the air conditioner on, and I'm too tired to eat. You should consider that you are not short of vitamin B.
Oats are rich in B vitamins, nicotinic acid, folic acid and pantothenic acid.
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The antioxidant capacity of oats comes from various phenolic compounds, such as cinnamic acid derivatives, p-coumaric acid, p-hydroxybenzoic acid, o-hydroxybenzoic acid, p-hydroxyphenylacetic acid, vanillin, catechol and so on.
These components can inhibit the oxidation of edible oils and fats, and inhibit the oxidation of low density lipoprotein (LDL) induced by AAPH or Cu2+.
Protein consists of amino acids.
For humans, amino acids that are completely dependent on food supply and cannot be synthesized by themselves are called eight-minute essential amino acids.
In the food that people often eat, "lysine" often acts as the short board of wooden barrels-it limits the utilization of other amino acids, so this urgently needed amino acid is named "the first restricted amino acid"
The content of lysine in oats is almost twice that of wheat flour and japonica rice, so eating some oats can naturally make up for the shortage of other grains.
This kind of oats has not been squeezed or cut, and it is completely raw oats.
Original oats are the most nutritious and need to be cooked for the longest time.
Using such oats to cook rice with brown rice and rice is more fragrant than ordinary rice, and of course it has higher nutritional value.
Cooking takes longer. Generally, it can be cooked with fast-maturing oats to enhance satiety and delay digestion. Especially suitable for oatmeal, healthy and delicious.
The taste is thick and sticky, and it will be softer than steel-cut oats.
Traditional oats are the watershed between boiled oats and uncooked oats. The hulled oats are steamed first and then pressed into pieces, which reduces the oil content in oats and is easier to store, so the finished products do not necessarily need cooking.
This kind of oat is also very suitable for baking, baking into cookies and making bread, which is full of homemade and simple wheat fragrance.
Instant oatmeal is actually similar to traditional oatmeal, but it is steamed more thoroughly, pressed thinner and softer.
It can be heated by microwave and eaten by simple cooking, belonging to fast-maturing oats.
For convenience and health, this is what I recommend most. Not as sticky and chewy as instant oats, so the digestion speed is relatively slow.
This kind of oats is ready-to-eat and pickled. Its digestion speed becomes very fast, and its blood sugar level is also relatively fast, so it is especially not suitable for diabetics.
Such oats are suitable for eating with milk, nuts and eggs to slow down digestion.
At present, it is rare in China, mostly foreign or imported food.
Fruit cereal is rich in dietary fiber, minerals potassium and magnesium, vitamins B and E, and the taste of dried fruit cereal is greatly improved, which also makes an indelible contribution to stimulating appetite.
Although adding dried fruit to fruit cereal has certain nutritional advantages, the nutrition is not 1+ 1. Compared with fruits, some delicate nutrients such as vitamin C, polyphenols and other antioxidants will be lost in the process of dehydration and drying.
Therefore, it is unwise to think that you can not eat fruit after eating fruit cereal.
It tastes sweet and can be chewed as a snack.
This kind is the most unhealthy and often baked with sugar. Sugar is the ingredient that we need to reduce our intake, so this convenient oatmeal snack is actually unhealthy.
Disclaimer: All articles published in this account are only shared as popular science knowledge. The purpose is to let everyone know about different types of eating styles and health concepts, and fill in the gaps in related Chinese resources. Because everyone's physique and disease status are different, the contents of this account cannot replace professional medical advice. Please make a wise choice for your health.