According to modern nutrition analysis, oats contain 15.6% crude protein, 8.5% fat, and starch release calories and phosphorus, iron, calcium and other elements, compared with the other 8 kinds of grains, are among the best. 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, niacin, folic acid, and pantothenic acid, especially vitamin E, which is as high as 15 mg per 100 grams of oat flour. In addition, oats also contain saponins that are lacking in cereals. Moreover, the amino acid composition of protein is relatively comprehensive, and the content of 8 kinds of essential amino acids is in the first place, especially the content of lysine is as high as 0.68 grams.
Efficacy and function of oats
1. Lower cholesterol
Oats can effectively reduce cholesterol in the human body, and regular consumption can play a certain preventive role in cardiovascular disease in the elderly. Eating 50 grams of oatmeal a day can reduce the cholesterol in the blood by an average of 39 mg and the triglycerides by 76 mg per 100 milliliters.
2. Lower blood sugar
Oats are rich in dietary fiber, and regular consumption has a very good antidiabetic and weight loss effect on diabetic patients. So oats can become a regular food for diabetics. In addition, the rich dietary fiber contained in oats has the effect of moisturizing and laxative, which can prevent constipation.
3. Maintain metabolism
The linoleic acid contained in oats is an important essential fatty acid of the human body, which can maintain the normal metabolic activities of the human body, and at the same time is a necessary ingredient for the synthesis of prostates, which plays an important role in maintaining the function of the human body.
4. Improve blood circulation
Oats can also improve blood circulation and relieve the stress caused by life and work.
5. Calcium supplementation
Oats are rich in calcium, which can effectively prevent and relieve bone ryu pine and promote the normal growth of bones and teeth.
6. Emollient
Protein is one of the most important components of oats, protein can be enzymatically digested to obtain small molecules of peptides and amino acids, this type of molecule contains hydrophilic groups, can absorb water or lock the skin stratum corneum moisture, has a very good moisturizing effect, but also moisturize the skin, nutrition cells, promote the healthy growth and development of skin tissue.
7. Hair care
Oat protein forms a protective film on the surface of the hair to keep the moisture in the hair relatively stable, thus keeping the hair smooth, supple and shiny. It can effectively prevent excessive hair loss, excessive drying of hair, increased static electricity in hair, resulting in messy hair, drifting hair and other phenomena.
8. Weight loss
Oats with enough dietary fiber are easy to produce a feeling of fullness, which is conducive to the regulation of physiological functions and metabolism, consumes more energy when digesting, lowers cholesterol, promotes gastrointestinal peristalsis And the final result is weight loss.
Oatmeal practices
1. Oatmeal cookies
material:
120 g of oats, 50 g of olive oil, 40 g of brown sugar, 50 g of walnut kernels, 30 g of raisins
method:
(1) Soak the raisins in water and cut them smaller with a knife;
(2) Use a knife to chop olive oil and brown sugar, and add oats, walnuts and raisins to moisten the oats evenly;
(3) Take a small ball of oats, squeeze firmly, and knead into a small round cake shape oven to preheat for 160 degrees, 18 to 20 minutes.
2, pumpkin meatballs oatmeal porridge
2 handfuls of rice, 1 handful of oats, 80 g of pumpkin, 2 cooked meatballs
(1) Prepare the ingredients, wash the rice and oats, put them in a casserole dish, and add an appropriate amount of cold water;
(2) Bring to a boil over high heat, reduce the heat and cook slowly;
(3) Peel and wash the pumpkin, cut into small pieces, cut into small pieces of meatballs, and cut into green onion;
(4) After the porridge is cooked for 15 minutes, add pumpkin, after boiling, add the appropriate amount of salt, and cook for another 2 minutes;
(5) Pour in the meatballs, cook for 3 minutes, cook the porridge quickly, pour in the appropriate amount of sesame oil, turn off the heat, cover and simmer for 10 minutes.
3. Nut milk oatmeal porridge
Milk, oats, walnuts, peanuts, melon seeds, black sesame seeds, goji berries, raisins to taste
(1) Prepare the required raw materials;
(2) Heat the milk to about 70 degrees;
(3) Add an appropriate amount of oatmeal and cook for a short while;
(4) Add nut nuts;
(5) Sprinkle goji berries and raisins in a good time;
(6) Sprinkle black sesame seeds when out of the pot.
How to eat oats
Oats can be made into pasta or eaten directly as oatmeal, but it is more common to cook porridge with other ingredients, such as oatmeal silver ear porridge, oatmeal pumpkin porridge, and three-bean oatmeal porridge.
Oats are contraindicated
Eating oats at a time should not be too much. Because of its high phytic acid content, it will hinder the body's absorption of minerals such as calcium, phosphorus, and iron, and affect the metabolic balance of minerals in the intestine. In addition, the high content of dietary fiber in oats will also affect the body's absorption of other nutrients, thereby reducing human immunity.