That was when I was at school, because I was about to graduate, and I was under great pressure all day. I'm sick, constipated and acne. In fact, there is another reason: during the tense economic period, time is tight, and I am too lazy to squeeze the canteen every day, so I get up in the morning and get a small stove and pot to cook porridge in the dormitory.
Oatmeal in the supermarket can be said to be cheaper. Add a handful of oatmeal and a handful of rice, then thicken it with low heat and add milk. It's sweet, slippery and hungry. As far as nutritional value is concerned, milk is rich in protein and calcium, rice is rich in carbohydrates, and oats are rich in dietary fiber and vitamins!
After eating for a few days, I found that the frequency of defecation increased. Sometimes once every two or three days, but now it is basically stable once a day. Moreover, the observation of the texture of poop shows that it is neither soft nor hard, and the color is golden, which is simply the standard of healthy stool in textbooks!
Therefore, if everyone, like me, has limited time to get up in the morning and wants to eat a convenient and nutritious breakfast, you can choose oatmeal, like milk with milk, or add some buckwheat and millet.
What we are talking about here is milk oatmeal, not instant oatmeal that we often buy in the supermarket. After adding some hot water to soak oatmeal, I feel particularly bloated. After you make a big bowl, you actually drink saccharin and preservatives. Don't rely on this instant granule to play the role of milk oatmeal.
Eating healthy milk oatmeal in the morning is completely different from eating ordinary porridge or snacks bought outside. First of all, it goes without saying that milk oats must be very healthy food. Oats are rich in dietary fiber, which is the highest in general cereals. Moreover, oats can play a very good role in controlling blood sugar and effectively maintain the stability and health of blood sugar.
Moreover, the role of oatmeal in promoting intestinal peristalsis should not be underestimated. Eating milk oatmeal regularly will make the daily defecation particularly regular, and will clean up the stool in the body. After discharging the garbage in the body, the body will relax a lot, and it will also reduce the occurrence of bad breath and weight problems, and it will also reduce the occurrence of small belly. In this way, if you insist on drinking milk oats for a month, your body will be in a very healthy state.
Then there is another advantage that milk with oats is not only delicious, but also can give full play to the role of milk. It not only supplements high-quality protein, but also supplements a lot of calcium, making our bones healthy and promoting intestinal absorption and peristalsis. In this way, our skin can be better and there is no toxin.
Therefore, drinking milk oats often is good for our health. And the brewing is simple and convenient. In fact, drinking milk oats is more beneficial to our health, and it takes less time than cooking porridge or making soybean milk.
In recent years, oats have become popular in China.
In fact, it has long been a popular breakfast choice in Europe and America, but in fact, Chinese people still have many misunderstandings about oats.
First of all, oats are divided into three categories.
For example:
1, raw oats:
Oatmeal, oatmeal, basically unprocessed oats, can be used for cooking rice, porridge and milk. The taste is rough, but it retains most of the nutrients of oats, especially the rich cellulose, which is especially helpful for relaxing bowels!
2. Instant oats:
Instant oatmeal is the most common oatmeal. It's homemade, and it's convenient and fast to eat. Usually, there is no extra oil and sugar. Suitable for office workers for breakfast, it can be served with milk or yogurt, or it can be brewed directly. This kind of oat is also good, which retains minerals such as calcium, phosphorus, iron and zinc, and is also a variety of vitamins. Studies have shown that oats are effective in preventing osteoporosis, promoting wound healing and preventing anemia.
3. Fancy oat products:
For example, dried fruits and nuts are added, and some merchants also add sugar and oil, as well as oatmeal energy bars and oatmeal chocolate to flavor. Even imitated the taste of oats.
These oats taste crispy and delicious, but the calories are extremely high, but the oat content is not high, which loses the meaning of eating oats itself.
Oats are good, but you should pay special attention to your choice.
If you insist on eating fancy oatmeal products for a month, you will still feel at ease. In fact, it is not only bad, but even makes you gain weight.
Milk is a very healthy food, which can provide rich calcium and high-quality protein. Oats are also considered as healthy and beneficial grains. It is really convenient and nutritious to use them for breakfast.
A bowl of milk oatmeal, if milk is 300g (recommended by dietary guidelines, 300g for ordinary adults every day), oatmeal is calculated at about 100g (about 300g for ordinary adults every day, divided into three meals), half a catty of milk can provide 9g high-quality protein, and 100g oatmeal can provide 10g protein, which adds up to 60. It just accounts for about 1/3 of the daily protein requirement of ordinary adults. Carbohydrate can also meet the needs of work or study in the morning, and vitamins and minerals are also rich, so it is a good meal. If possible, if you can add vegetables, whether it is cold or easy, eating raw cucumbers or tomatoes directly, including staple food (oats), high-quality protein food (milk) and vegetables, will be an excellent breakfast. Sticking to breakfast in this way is rich in dietary fiber, which helps to prevent constipation. Adequate carbohydrates and protein can also improve your study and work efficiency in the morning.
Of course, although the collocation of milk oatmeal is reasonable and convenient, after all, the world is so big and there are many healthy foods. If you have time and heart, you can also use corn, millet, black rice, red beans, mung beans, sweet potatoes, potatoes and taro as breakfast staple foods. Tofu, eggs, lean meat, fish and shrimp can also provide high-quality protein, which is also very healthy food, so we don't have to focus on them.
I drink milk oatmeal every morning now. I also bought a special milk saucepan! In order to save time, I usually use instant oats. Pour the milk and oats into the milk saucepan, heat them to warm, (don't boil the milk, it will lose nutrients) put them in a bowl, and then cool them. In the meantime, I can wash my face and brush my teeth. The whole production process of milk oatmeal does not exceed ten minutes, which is very simple and convenient!
Let's talk about the benefits of milk oatmeal first. Oats are rich in dietary fiber and nutrients. As we all know, the benefits of milk are self-evident. When they are mixed together, they are really delicious and nutritious. Stick to it for a month, dare not say anything else, at least get into the habit of eating breakfast on time!
Breakfast is a healthy start to a day, and a healthy day begins with a full-bodied breakfast. Milk oatmeal is indeed a very good healthy staple food choice. As for insisting on drinking for a month, what will happen? It is true that everyone has individual differences, and it is hard to say what will happen in a month. But it is worthy of recognition that milk and oats are indeed a very healthy staple food combination.
The combination of milk and oats is not only delicious, but also gray and healthy.
Oat is really popular in recent years, and it is one of the endorsements of a veritable healthy staple food. It is rich in β -glucan and is a good thing. β -glucan is a soluble dietary fiber, which not only helps to regulate intestinal health, but also has a good effect on the prevention and treatment of "three highs". It is also a good staple food choice for people who want to lose weight.
Oats themselves are also rich in calcium, and milk is a high-quality food source of calcium in the diet. Together, it is a strong combination of calcium supplementation.
So if you like breakfast, you can choose milk oatmeal. It should be noted that the stronger the resistance, the higher the content of β -glucan in oats, so it is recommended to choose cooked oats.
To sum up, milk and oats really match and are a good choice for breakfast staple food. But a good breakfast needs to be accompanied by fresh vegetables and some other animal foods. Of course, there are many healthy staple foods. I only ate this staple food for breakfast every day for a month. I'm really worried that I will get tired of it. Change the types of breakfast staple food and eat healthily!
I'm Kuang Hui, sister of the Ministry of Health.
Oat milk porridge is my favorite food in my daily life. Because of its special nutrition and benefits, I also recommend it as a free diet. I believe that friends who have tried should know that the benefits can really be felt.
One of the lovely children said: I didn't expect oatmeal porridge to be so delicious. I can fill a bowl with a little oatmeal. I feel full after eating, not hungry at all, and I don't want to eat snacks. I feel comfortable, too, especially when pulling a rake. Very smooth, constipation and bad breath are gone, and I feel very light. Although I exercise less, I still lost a few pounds a month. I didn't.
Oats: Oats are rich in nutrients, containing protein, fat, dietary fiber, vitamins, and trace elements such as calcium, potassium and magnesium, which are very beneficial to health. In the "Top Ten Healthy Foods in the World" selected by Time magazine in the United States, oats rank fifth and are the only cereal on the list.
Milk: Milk is called "white blood". Besides being rich in protein, it also contains minerals, calcium, phosphorus, iron, zinc, copper, manganese and molybdenum. It is one of the important sources of nutrients in our daily life, and I personally like drinking it very much.
1, help to lose weight
Although the energy of oats is not low, it can fill a bowl with a little bit, which is beneficial to digestion and is very suitable for weight loss.
2, constipation is relieved, and the intestines are unobstructed.
The dietary fiber rich in oats is very beneficial to intestinal peristalsis, promoting defecation and relieving constipation.
3, acne, relieve bad breath.
Many cute people have constipation and acne. The toxins in the body are discharged through oatmeal milk porridge, and bad breath and acne are also reduced.
4. Calcium supplementation to prevent osteoporosis.
The ratio of calcium to phosphorus in milk oatmeal is appropriate, and calcium is easily absorbed by our body, which helps to prevent osteoporosis.
5. Prevent dull skin and help skin whiten.
Milk is rich in vitamin A, which helps the skin to become bright and white and prevents dullness.
6, help to lower cholesterol, blood lipids and blood sugar, and prevent cardiovascular and cerebrovascular diseases.
Unsaturated fatty acids and soluble dietary fiber in oats help to lower cholesterol; Dietary fiber can reduce the absorption of sugar substances, which is beneficial to diabetic patients; Oats are sticky, which helps to reduce the absorption of carbohydrates in the small intestine and reduce the speed of blood sugar rise.
7. Anti-oxidation and anti-aging.
Oats contain vitamin E, flavonoids, phytic acid compounds, oat α-sitosterol, lecithin, various phenolic acids and other substances, which have antioxidant effect, help to eliminate free radicals and delay aging.
Add a little water and a bottle of pure milk to the pot. After boiling, pour in the cooked oatmeal and cook for about two minutes.
If the taste is monotonous, you can add bananas, apples or nuts, sweet potatoes, purple potatoes and other fruits.
Please buy plain boiled oatmeal for oatmeal, which is faster. The daily consumption of oats is about 40g. Eating too much can easily cause flatulence or indigestion.
If my dear encounters problems in the process of losing weight and wants my help, please write privately: consultation.
Sticking to milk oatmeal for a month, the biggest advantage is to maintain the digestive system. First of all, it is rich in dietary fiber, which can help clean up fecal residues in intestinal folds, reduce the stimulation and damage of "toxic" substances to intestinal walls, and reduce the risk of colorectal cancer.
Secondly, these dietary fibers can also stimulate intestinal peristalsis, enhance its ability to promote feces, speed up the process of excretion, reduce the possibility of constipation, and then reduce the pressure on rectum and perianal region to avoid hemorrhoids;
Thirdly, these dietary fibers can also absorb the lipid and glucose components in food, which hinders the absorption of them by the intestine, thus making the blood lipid and blood glucose levels more stable;
Fourth, although oats are high in calories, they only need a small amount of food for each meal because of their strong satiety. There is no need to worry that eating too much will cause excess calories, which is more suitable for people who want to lose weight.
Everything has advantages and disadvantages. Oats are good, but they are coarse grains after all. If eaten for a long time, the pressure on the gastrointestinal tract is relatively large. People with poor digestive function should not eat it every day. In addition, only a balanced nutritional supply can make us healthier, so eating milk oatmeal for breakfast is a bit inappropriate. It is best to add an egg and a small amount of fruits and vegetables to strengthen the nutritional supply!
What shall we have for breakfast? Did you choose milk oatmeal because it can lose weight, or did you hear that it has any effect? Nowadays, many people like to label various foods, such as bitter gourd and celery. In fact, they are just a kind of food. Although they can prevent some diseases for nutritional reasons, they can't take effect in a day or two, can they cure all diseases?
The protein content of oat is about 15%- 17%, and the fat content is about 7%. 100g oatmeal contains folic acid 30. 1 microgram, phosphorus 359 mg and potassium 356 mg.
Oats contain soluble dietary fiber? -Dextran, which increases satiety; Oleic acid in fat is also high.
Milk is one of the high-quality protein, and its protein content is 3%. 100g milk contains 24 micrograms of vitamin a, 0.04mg of calcium, 0.09mg of potassium and 0.09mg of vitamin b? It is also very rich.
First of all, it's very bad:
1. Sticking to eating milk oatmeal for a month, the nutrition is very single, which will lead to incomplete and bad intake of other nutrients, which will lead to other problems and severe malnutrition.
Eating the same breakfast for a month in a row should make you so tired that you don't want to eat it in the future.
Let's talk about the good places first:
1. among oats? -Glucan can increase satiety, promote gastrointestinal peristalsis and help control postprandial blood sugar.
2. Oats contain more oleic acid, which is very beneficial to prevent the increase of cholesterol. 3. Milk is rich in calcium and easy to absorb. Drinking milk for a long time is very helpful to supplement calcium.
4. Vitamins A and B in milk? It is good for eyesight and oral ulcer.
Milk and oats have lower energy than flour and rice, so they are also good for losing weight.
These benefits need to be eaten for a long time to see. So the most obvious effect of eating milk oatmeal for a month is to reduce fat!
Author: Liu Qian
National public second-class nutritionist
Balanced diet nutrition+editor-in-chief, micro-class leader
Five students in Wang Xingguo special training class.
Nutritionist Tang Xiao will answer your questions. Milk oatmeal is a classic nutritional combination. Milk is rich in protein and calcium, and the ratio is suitable for absorption. Oats are rich in soluble dietary fiber, linoleic acid, vitamin E, folic acid, pantothenic acid, B vitamins and various minerals. They have balanced nutrition and a good sense of fullness, which is very suitable for people who lose three highs.
If you eat oat milk in moderation for a long time, constipation symptoms will gradually improve, skin condition will get better and better, and blood sugar, blood pressure and blood lipid will become more and more stable. But the problem is that oats, as a kind of miscellaneous grains, are not suitable for long-term mass consumption. Because of its high fiber content, excessive intake will affect the metabolism of protein, lipids and minerals, but it will lead to gastrointestinal side effects caused by nutritional imbalance. It is suggested that the daily consumption of oats should not exceed 50 grams, especially for the elderly and children with bad stomach, and the consumption of oats should be controlled.
Secondly, even if oatmeal milk is nutritious, it is not recommended that you eat it for breakfast for a month or even months, and this collocation obviously lacks vitamin C. Even if you are not tired, your body can't stand it. Residents' dietary guidelines suggest that you should diversify your diet and enrich your breakfast as much as possible every day.
The staple food can be red bean black rice porridge, pumpkin porridge, millet porridge, buckwheat steamed bread, wowotou, miscellaneous grains noodles, corn, sweet potato and so on. And then mixed with low-sugar fruits and vegetables, such as tomatoes, cucumbers, apples, etc. , and then with appropriate dairy products or soy products, such as soybean milk, soybean milk, yogurt and so on. This kind of breakfast is perfect and can make you full of energy all day.