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Oatmeal and its nutritional value

The cereal we usually refer to refers to food made from oats, barley, wheat, buckwheat, corn and other grains as the main raw materials and pressed into slices. For middle-aged and elderly people, the most nutritious thing is oats.

The protein content of oats is very high, twice that of ordinary wheat flour; 80% of the fat contained in oats are unsaturated fatty acids (good fats), and the content of linoleic acid is also very high, which can effectively reduce cholesterol in the human body. If eaten frequently, it can play a certain preventive role in cardiovascular and cerebrovascular diseases. According to collaborative research by the Beijing Center for Cardiovascular and Pulmonary Medicine and China Academy of Agricultural Sciences, as long as you insist on eating oatmeal every day, blood cholesterol and triglycerides can be reduced. No wonder former British Prime Minister Margaret Thatcher has insisted on eating oatmeal bread for breakfast for many years. Even during the few days of her visit to our country, she would be airlifted here from the UK every day.

The content of minerals such as phosphorus, iron, and calcium in oats ranks first among all food crops; the content of vitamin E is much higher than that of rice and wheat; the content of soluble cellulose reaches 6%, which is 7 times that of rice and wheat. In addition, oats also contain saponins that are lacking in other grains. These nutrients make oats have the functions of relaxing bowel, preventing bowel cancer, and improving sleep. Nutrition experiments have also proved that eating oats can regulate blood sugar. Using 100 grams of oatmeal per meal is very effective in controlling the sharp rise in blood sugar after meals and preventing diabetes.

Oatmeal grains have a hard texture and a poor taste. However, after being made into cereals, the taste is not only improved, but also more convenient to eat, so it has gradually become a popular food.

Classification and characteristics of cereals

There are many types of oatmeal sold on the market, including raw, cooked, original, fruity, added with milk powder and nuts, etc. Because raw cereal takes a long time to process when eaten, it will be troublesome for people who live a fast-paced life. Therefore, instant cereals on the market are highly regarded. However, instant cereals are cured at high temperatures during processing, so the vitamins in the cereals are reduced.

According to the main ingredients, instant cereals can be divided into two types: plain cereals (or pure cereals) and mixed cereals. The former does not have strong wheat aroma or fruit aroma, but will exude a faint natural wheat aroma. In addition, the original oatmeal does not contain sugar or salt, retains most of the nutrients in the original oatmeal, and is particularly beneficial to the body. It is more suitable for middle-aged and elderly people, diabetics, and people with high blood sugar and blood lipids.

Milk powder, soy flour, walnuts and almonds are generally added to mixed cereals. After adding milk powder and soy flour, the protein content is higher than that of pure cereals. The oil contained in walnuts and almonds also greatly increases energy intake. If sugar is added, the calorie supply is increased. Therefore, this type of cereal is more suitable for people with high calorie needs such as teenagers.

Shopping for cereals 3 notes

First choice is made for brand-name products from well-known companies sold in large shopping malls and supermarkets; check whether the product label is complete, including: product name, net content, ingredient list, name and address of the manufacturer or distributor, product standard number, production date, and shelf life. Try to buy products produced recently.

Pay attention to the nutritional ratio, that is, whether the carbohydrate, soluble dietary fiber and protein content of each small package or 100 grams of cereal is reasonable. It is best not to exceed 350 kcal, and the carbohydrate content is not higher than 60%. Soluble dietary fiber is not less than 8 grams, and the protein content is about 10%. Such cereals have less nutritional loss and are more balanced.

The raw material is best to be pure oats, and it is best to choose those with creamer or vegetable fat powder. It can be seen from the form of the oatmeal made from pure oats that it is a flattened whole piece with basically no other ingredients added.

The so-called "creamer" is a mixture of hydrogenated vegetable oil, dextrin (starch hydrolysate), sodium caseinate, cream essence, emulsifier, anti-caking agent and other ingredients. Its fat content reaches 20% to 75%, and its calories are higher than starch. Although this cereal with creamer is white in color and has a strong creamy aroma after being washed, it has nothing to do with milk, and its nutritional value is even more different. Not only does it not provide nutrients, it increases sugar and fat. The "trans fatty acids" contained in hydrogenated vegetable oils, which are most harmful to cardiovascular diseases, are more unhealthy than animal fats. "Vegetable fat powder" is another way of saying powdery "creamer".

Tips: Eat Cereal 3 Tips

1. One of the keys to eating cereals is to avoid boiling at high temperatures for long periods of time to prevent vitamins from being destroyed. The longer the oatmeal is cooked, the greater the nutritional loss will be. How to eat cereals correctly: Raw cereals take 20 to 30 minutes; cooked cereals take 5 minutes; cooked cereals take only 3 minutes to cook them with milk, and it is best to stir them in the middle.

2. Since many people are not accustomed to the taste of pure oatmeal, it is recommended to cook porridge with rice; in addition, it can also be eaten with milk, eggs or soy products, which improves the taste and enhances the nutritional value.

3. Eat too much oats at a time, otherwise it will cause indigestion, stomach cramps or flatulence. (Editor in charge: Yang Miao) Click on the

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