Many people have this experience, obviously need to control their diet, but when they see the delicious food in front of them, they will be rationally disconnected and help themselves find a reason to indulge themselves and eat a lot. It is human nature to love food, and it doesn't matter if you indulge it occasionally, but if this desire defeats reason once every three days, eating and drinking for a long time will easily lead to constipation, fat accumulation and obesity.
In order to make up for the burden of eating and drinking, many people will increase their exercise, pay attention to their diet, control their food intake and avoid fried food and fat. But unfortunately, after a period of implementation, there are still many people whose weight remains unchanged and their stomachs are still so fat that they don't know what to do. At this point, let oats help you!
Four nutritional elements of oats
Hong Ruopu, a hospital nutritionist, said that oats are rich in nutrients and have many benefits to human health. Among them, four nutritional weapons are helpful for gastrointestinal health care and fat reduction and slimming, and they are rare good helpers for healthy eating! β -glucan in oats is not easily absorbed by human body, which can slow down the absorption of fat in stomach and help to lose weight.
1. Dietary fiber: Oats are rich in dietary fiber, which can increase satiety and promote intestinal peristalsis. In particular, the fiber of oats is mostly water-soluble, which will turn into gel after absorbing water in the intestine, and can absorb excess waste, oil, toxin and cholic acid in the intestine, so that it can be excreted with feces, thus achieving the effects of clearing intestines, detoxifying and helping to lose weight.
2.β- glucan: β-glucan is a glucose polymer, that is, a polysaccharide, which is commonly found in plants and microorganisms such as oats, seaweed, fungi or yeast. Among them, oat bran contains more β-glucan, which is the viscous part of oats after soaking in water. β -glucan can be used as probiotics and food for intestinal probiotics, which is helpful to improve the ecology of intestinal flora and maintain intestinal health. In addition, β -glucan is not easily absorbed by the human body, which can slow down the absorption of fat in the stomach and help to lose weight.
3. Low GI value: Oats are foods with low GI (glycemic index), with GI value of only 55, which is lower than polished rice (84), brown rice (56) or germ rice (70). Eating it as a staple food/rice will help stabilize blood sugar, reduce the stimulation to insulin and make it less likely to cause fat accumulation.
4. protein: For people who lose weight through exercise, protein can not only repair damaged muscle tissue, but also prolong the endurance of exercise to lose weight, thus controlling weight more efficiently. According to the food nutrition database of Taiwan Province Province, the average protein of oats per100g is about10g, which is about 60% more than that of japonica rice (that is, Penglai rice, which is commonly used to cook rice and porridge). Proper replacement of staple food is more conducive to exercise and slimming.
Weight loss families should pay attention to the principle of weight substitution of staple food when using oats to help lose weight.
Oat diet 3 principles
It is worth noting that even though oats have the characteristics of promoting intestinal health, improving constipation, stabilizing blood sugar, controlling blood lipids and helping to lose weight, oats are still only "helpers to lose weight" and should not be eaten three times a day. In addition, nutritionist Hong Ruopu also reminded dieters to pay attention to the following three principles when using oats to help them lose weight, so as to avoid eating wrong and turning good things into bad things.
Principle 1/ treat oats as rice: oats and rice are both staple foods. If you want to control your weight with oats, you should pay attention to the replacement of portions, partially replacing rice or other staple foods, instead of adding oats to the original staple food intake.
Principle 2: No over-processing and seasoning: There are many oat products on the market, so it is recommended to choose oats or oatmeal that are not over-processed. Oat milk powder and oat milk stay in the stomach for a short time and are prone to hunger. These products may be flavored with sugar to increase the taste, but they may be more likely to gain weight.
Principle 3/Eat less for special ethnic groups: Oats, like other whole grains, have high phosphorus content, which is easy to burden patients with chronic renal failure. It is recommended that patients with end-stage renal disease and renal dialysis consult doctors and nutritionists before eating. In addition, people who are allergic to gluten should also avoid eating oats, so as not to stimulate the intestines and cause discomfort such as diarrhea or weight loss.
As long as dieters choose one of the three meals a day and replace the staple food and some meals with oatmeal, they can easily help lose weight.
Three meals a day, nutritionists recommend good oat dishes: there are many varieties of oat dishes. Nutritionist Hong Ruopu demonstrated two kinds of oatmeal dishes, which are suitable for the breakfast of busy office workers and the lunch or dinner that can be heated by microwave oven in advance. As long as dieters choose one of the three meals a day and replace the staple food and some meals with oatmeal, they can easily help lose weight.
Breakfast demonstration-pumpkin milk oatmeal drink
Ingredients: pumpkin 200g, oatmeal100g, fresh milk 300g, crystal sugar 30g.
Steps:
1. Wash and cut the pumpkin without peeling, and steam it with an electric cooker for later use. Soak oatmeal in hot water until it is soft. Put it aside.
2. Put the pumpkin pieces, fresh milk, rock sugar and soaked oatmeal into a blender and mix well before drinking.
Lunch and dinner presentation-oatmeal and vegetable pancakes
Ingredients: 200g cabbage, instant oatmeal 1 20g, 2 eggs, 80g carrot, 2 shallots, 0/2 teaspoons pepper/kloc-0, 0/teaspoon medium gluten flour, 0/teaspoon salt and 3 teaspoons oil.
Exercise:
1. Put the instant oatmeal into a conditioner and grind it into powder.
2. Shred cabbage, slice carrot, marinate with salt for a while, and then drain for later use. Cut the shallots.
3. Add eggs, chopped green onion, pepper and appropriate amount of salt into shredded vegetables and stir well.
4. Add oat flour twice and stir well.
5. Add the oil to the pot with low fire and pour the vegetable batter into the pot.
6. One-sided frying and coloring time is about 5 minutes. Turn over and fry until cooked. Serve and slice.