Oatmeal on the water benefits. The benefits and harms of oatmeal: how to get the best from the product

Oatmeal included in the system healthy eating. It contains vitamins, minerals and antioxidants.

Oatmeal lowers blood sugar and cholesterol levels, protects the skin from irritation, reduces constipation and helps to lose weight.

Oatmeal is made from oatmeal in water or milk. Whole grains take a long time to cook, so many people eat cereal or porridge for breakfast. fast food.

The composition and calorie content of oatmeal

Oatmeal is a source important vitamins, minerals and fibers. It is rich in antioxidants, omega-3s and folic acid. Unlike other grains, oats do not contain gluten.

As a percentage of the daily value:

The calorie content of one serving of porridge on the water is 68 kcal.

The benefits of oatmeal are that it helps you lose weight, lowers blood sugar, and reduces the risk of heart disease.

The benefits of oatmeal with milk are great for bones due to the calcium and phosphorus content. The product is recommended for children and the elderly.

Oatmeal is rich in polyphenols and fibers that lower cholesterol and blood pressure.

Oats reduce risk factors for heart disease.

The introduction of oatmeal into the diet of children up to 6 months of age reduced the risk of developing asthma.

The digestive health benefits of oatmeal are due to the fiber content. They cause a feeling of satiety, increase growth beneficial bacteria in digestive tract and relieve constipation.

For balanced nutrition people with diabetes need to eat foods with a low glycemic index. Oatmeal contains B-glucans, which help maintain glycemic control. Porridge lowers blood sugar levels, especially in people with overweight and type 2 diabetes. It reduces the need for insulin injections.

In patients with type 2 diabetes and severe insulin sensitivity, a 4-week oatmeal diet resulted in a 40% reduction in insulin dose.

Oatmeal contains aventhramide, which relieves itching and inflammation. Oat-based products relieve the symptoms of eczema.

Oatmeal is digested in the body for about 3 hours and in the process of digestion releases energy. The feeling of satiety remains for 3-4 hours.

This is not the case for everyone: half an hour after a plate of oatmeal, even more hunger attacks. This effect explains Ugolev A.M. in theory adequate nutrition". The academician described raw oatmeal contains enzymes necessary for digestion. But many cereals that are sold in the store have passed the preliminary heat treatment because of which all the enzymes were destroyed in them. Once in the stomach, porridge is not able to be digested and the body has to spend a lot of energy on its assimilation: and this is half of the value of porridge.

Oatmeal during pregnancy

For the body of pregnant women, oatmeal is an indispensable product. It serves as a source of vitamins and minerals that it needs future mommy and her child.

The use of oatmeal normalizes digestion, relieves constipation and allows you to keep your weight normal. Oatmeal improves the condition of the skin, nails, hair during pregnancy and reduces anxiety attacks.

Oatmeal for weight loss

Oatmeal will reduce your calorie intake and lower your risk of obesity. healthy breakfast contains nutritious foods that provide energy and make a person feel full. The study found that people who ate oatmeal for breakfast felt fuller and ate less at lunch than people who ate cereal for breakfast.

We analyzed data between oatmeal consumption and physiological parameters in people over 19 years of age. Oatmeal consumers had reduced waist circumference and body mass index. The benefits of oatmeal in water for weight loss will manifest faster than those cooked in milk.

There is a diet, the main component of which is oatmeal. oatmeal diet low calorie diet. It is better to consult a doctor before starting it.

Harm and contraindications of oatmeal

Testing of oat products, including oatmeal for newborns, found glyphosate. There is a lot of it in fast food products with additives. The International Agency for Research on Cancer has clarified that glyphosate is a carcinogen and causes cancer.

Pure oats contain a protein called avenin, which is similar to gluten. Most people who are sensitive to gluten do not react to it. In a small percentage of people with celiac disease, it may cause a reaction.

When Soviet scientists investigated oatmeal, they had a high-quality, environmentally friendly pure product without impurities and foreign particles. In December 2016, the Roskontrol consumer union learned that other components from unscrupulous manufacturers also include other components in the chemical composition of oatmeal:

• metal particles;
• mold;
• pesticides;
• organic admixture: parts of other plants, films of grains.

Components can get into flakes if the grain processing rules, production technologies and product storage rules are violated. In addition to inorganic elements, the pack may contain "living" creatures that got into cereal in the store. If the supermarket warehouse is unsanitary, and storage requirements are not met, then flour moths, mites and weevils will nestle comfortably in a pack of oatmeal.

Oatmeal is a favorite delicacy of many health-conscious people. This dish is considered one of the healthiest. It would seem that you eat oatmeal for breakfast and you will be healthy. But everything is not as simple as it seems. The harm of oatmeal can be no less than the benefits of it.

Oats are a very nutritious and healthy product. It contains many vitamins and microelements, organic acids. Oatmeal is widely used in folk medicine:

• improves digestion;
• strengthens hair;
• eliminates muscle pain;
• strengthens blood vessels;
• lowers cholesterol;
• increases the tone of the body.

However, it is worth noting that not every oatmeal is healthy: the harm to health of cereals is due to the way it is processed in industrial conditions.

The most useful are whole grains of oats. In this form, porridge is served in the UK. In Scotland, where oatmeal is considered the national dish, only whole grains are cooked. They contain a lot of fiber and mucous substances.

However, this dish has a number of disadvantages. The main - long time cooking. To cook porridge, you have to spend 40 minutes. In today's time pressure, this is becoming too much of a luxury. In this regard, many people choose oatmeal, which is enough to pour boiling water to make them ready. But such a porridge carries as much harm as good. Why is instant oatmeal harmful to humans?

Flakes "Extra" are obtained from crushed oat grains. Due to industrial processing, oats lose their structure. Flakes are characterized high content starch and some fibre. If you consume them for breakfast every day, you can easily get obese.

The most acceptable raw material for making porridge is Hercules flakes. They are not as delicate in taste as Extra, but they retain the whole structure of the grain. Another advantage is the relatively short cooking time - 20-25 minutes. However, Hercules still cannot be compared with fresh oats in terms of its useful properties.

Contrary to popular belief, daily use oatmeal for breakfast is not able to improve the body, but can lead to serious consequences. The harm of oatmeal every day is explained by some of its properties and chemical composition.

• Oatmeal contains phytin, or phytic acid. It leaches calcium from the bones. Despite quite high content calcium in the oatmeal itself, it will not be absorbed in the body: this will prevent phytin. The harm of oatmeal every day in the morning is explained by the fact that you can easily provide yourself with osteoporosis.
• Oatmeal contains gluten, a gluten that can cause allergic reaction. For this reason, oatmeal porridge is contraindicated for babies under 11 months old. The harm of daily oatmeal for breakfast will be that gluten glues the villi in the intestines and impairs digestion. As a result, celiac disease develops, a disease in which the intestinal villi become incapacitated and stop the absorption of nutrients.
• The calorie content of oatmeal does not allow you to use it every day. 100 g of Hercules flakes contain 350 kcal, and Extra contains 380 kcal. In this regard, overeating and, as a result, obesity is possible.
• Oat flakes threaten the development of diabetes. The starch contained in them in large quantities is processed into sugar and increases the level of glucose in the blood.

Many people think that oatmeal is the best option for breakfast. However, nutritionists have long rejected this view. What is harmful morning oatmeal for a person?

The main role of breakfast is to energize the body for the whole day and speed up metabolism. This means that meals eaten in the morning should not be digested immediately and maintain a feeling of fullness for a long time. It is these properties that protein foods (meat, fish, eggs, dairy products) have.

Oatmeal, even cooked with milk, will give the body 300-400 kcal, which completely covers the calorie content of breakfast. However, the effect of satiety will not last long, and after a couple of hours a person will want to eat again. At the same time, he already accepted his calorie intake. It turns out that oatmeal provokes unnecessary snacks and contributes to overeating. At the same time, it is also unable to provide our body with energy for the whole day, since it does not contain protein in large quantities.

Once in the body, porridge provokes the release of insulin due to the high content of carbohydrates. A sharp feeling of hunger develops: a person eats, but is not saturated.

Listed harmful properties oatmeal does not mean at all that a traditional dish should be abandoned. Moderate consumption of a properly selected and prepared product will only benefit the body. Those who prefer oatmeal should remember a few simple rules:

• eat no more than 2-3 servings per week;
• to prepare porridge, choose either whole grains of oats or Hercules flakes. Instant oatmeal "Extra" will bring more harm than good;
• do not cook porridge with milk, as this combination of products impairs digestion.

The French prefer a croissant and coffee for breakfast, the Americans get by with a glass orange juice and a couple of toasted breads with jam, and the Germans love high-calorie sausages with a side dish. It’s hard to imagine the inhabitants of the UK without a morning plate of oatmeal, and in this regard, our traditions are somewhat similar.

Porridge (semolina, millet, buckwheat and others) has long been the main dish for breakfast. It gives energy and strength for the day, renders positive impact on the body. The recognized “queen” is oatmeal. Benefits and harms, the opinions of nutritionists and the most delicious recipes you will find in our review.

Benefits of oatmeal

The benefits and harms of oatmeal are the subject of eternal debate, but we know one indisputable argument. “For” oatmeal says their rich composition, which we will dwell on in more detail.

1. Vitamins (B 1, B 6, A, K, E, PP).
2. Fiber, fats and proteins.
3. Minerals (manganese, fluorine, iron, iodine, potassium, phosphorus and others).

So unique combination useful components gives oatmeal truly magical properties.

Oatmeal works wonders

The benefits and harms of oatmeal - what will outweigh? Everyone who has already included oatmeal in their diet only confirms the conclusions of experts. This amazing product has a positive effect on almost the entire human body:

• Antioxidants in oatmeal take care of the beauty of nails, hair and skin, and also give youth.
• vitamin K, for a long time being in the shadow of more well-known vitamins, improves blood clotting, normalizes kidney function and serves to prevent osteoporosis.
• Biotin improves general well-being and strengthens the body.
• Oatmeal is indispensable for athletes who seek to increase muscle mass.

Reduce cholesterol levels, prevent blood clots and improve condition of cardio-vascular system Regular consumption of oatmeal will help.

Nothing extra

“Oatmeal: benefits and harms”, “oatmeal: calories”, “oatmeal for weight loss” - these are the most popular topics for discussion regarding the favorite dish of stiff Englishmen.

achieve maximum benefit from huge amount useful substances and the minimum calorie content is possible when cooking oatmeal on the water. This method will please your stomach and intestines the most.

Porridge in a special way envelops the walls of the stomach and facilitates the process of digestion. For the intestines, oatmeal makes another important work- they are like a brush to remove accumulations of harmful formations.

water oatmeal recipe

It takes very little time to prepare morning porridge. Some of us prefer to use a slow cooker, with which everything necessary ingredients can be loaded in the evening, and in the morning, by the appointed time, the fragrant dish will be ready. But even without such a smart device, a novice “cook” can do it in no time.

1. Bring two cups of water to a boil.
2. We fall asleep three quarters of a glass of oatmeal and cook over low heat. In time, we focus on the recommendations of the manufacturer.
3. Salt if desired and add a few tablespoons butter.
4. To improve the taste of oatmeal, you can use a small amount of honey, nuts, candied fruits, or frozen and fresh berries.

For those who are accustomed to drinking only coffee in the morning, such a breakfast may seem too satisfying. But one has only to try - notice the charge of vivacity and good mood that oatmeal gives. Benefit and harm in this simple recipe do not need additional comments, because even on the water, porridge can be very tasty.

On milk

Another cooking option is with milk. Many people like this oatmeal. The calorie content, benefits and harms of milk oatmeal cause a lot of controversy. Nutritionists say that such a breakfast is most suitable for young children and athletes. These two categories are united by one goal - to gain mass.

In other cases, the use of porridge with milk is best avoided. As a compromise, you can significantly dilute the milk with water, do not add butter and sugar. Then the declared calorie content (in 100 grams more than 110 kcal) will be slightly reduced.

It is worth noting that even milk porridge for breakfast will be much healthier than a sausage sandwich or strong coffee. Therefore, for those who are not worried about the figure, you can eat as much oatmeal with butter as you like.

Children food

The World Health Organization recommends that new mothers continue breastfeeding for as long as possible. But babies often have nutritional problems, and as a result, constipation, colic and bloating appear. If by age the child is already ready for complementary foods, then pediatricians advise starting with buckwheat or oatmeal.

Ten years ago, the main porridge for children was semolina, but today its benefits are being questioned. Frequent use decoys by babies under one year old can lead to serious illnesses intestines, so it's not worth the risk.

The benefits and harms of oatmeal for the body baby also excite every mother, but after reading the opinion of experts, you can easily accept the right decision. Modern baby food manufacturers offer instant dry cereals. The choice is really great, and the first time you can use finished products. However, as the baby grows older, it is better to switch to ordinary oatmeal.

Depending on the desired consistency, you can use a coffee grinder to grind them into flour or a little coarser. Thus, in the diet of the child will appear healthy breakfast, which will also train chewing skills.

Problems start from childhood

It is impossible to answer the question of what is the benefit and harm of oatmeal. How to choose without complete information about the danger that awaits lovers of oatmeal? Let's talk about celiac disease.

Few of us know about such a disease, in which the use of the famous English dish is contraindicated. Celiac disease, or celiac disease, is inherited.

Substances hordein, gluten, avenin in the composition of cereals (oats, wheat, barley) knock down the digestion process, damaging the villi small intestine. As a result, intestinal absorption is disturbed, which, in turn, leads to malnutrition and the manifestation of a rickets-like syndrome. Unfortunately, the consequence of such a failure is food allergy, polyhypoavitaminosis and other health problems. Obviously, the benefits of oatmeal for breakfast for the intestines of a patient with celiac disease are reduced to zero.

Most often, celiac disease is diagnosed in infants. After introducing porridge into the baby's diet, it is very important to monitor changes in the stool. Weight loss, tummy enlargement and frequent liquid stool grayish tint should be alarm signal for parents. Without proper treatment and supervision, the child may lag behind in the development of psychomotor skills.

Oatmeal, sir!

The benefits and harms of oatmeal for breakfast are directly related to the type of cereal. the most correct and long way cooking requires the purchase of whole or crushed oat grains.

If you opted for this option, then by all means use the original Scottish recipe. Oatmeal, or porridge, is beloved by the inhabitants of this part of the UK. Traditionally, porridge is prepared without the addition of salt, milk, butter or sugar so that the additional ingredients do not overpower the original flavor.

The grains are poured into boiling water and boiled over low heat, stirring constantly, for about half an hour. As a result, oatmeal acquires an unusual nutty flavor that the Scots are so afraid to miss. During meals, porridge can be salted.

Traditionally, the dish is cooked immediately for the whole week. Ready oatmeal is cooled, cut into portions and consumed as needed. For the inhabitants of the UK, it is very important to observe centuries-old rituals, so they are not particularly concerned about the benefits and harms of oatmeal.

How to choose oatmeal?

AT modern world time is even more valuable than money. Many of us do everything on the go, including breakfast. To cook the right oatmeal for yourself, you need at least 20-30 minutes, which sometimes there is simply nowhere to take. However, there is an easy way to organize a healthy breakfast in a matter of minutes - instant porridge. Let's figure out what such oatmeal is.

Benefits and harms, useful properties, composition, cooking time - these are the main points that we will focus on.

“Quick” cereals can be divided into two types according to the duration of preparation: instant readiness and the need to cook for several minutes.

The first option dissolves in a plate in a matter of seconds. Pour out the contents of the sachet, pour hot milk (less often water) - and hearty breakfast on your table. But how many nutrients are lost in the flake production process? Answer: almost everything.

At the first stage, the husk is separated from the grains, and at the second stage, they are crushed. The less you need to cook porridge, the smaller the flakes. Such a product instantly absorbs liquid, and our body assimilates the starch inside it at an incredible speed. In addition, information about additives in the form of fruits, nuts or honey once again confirms the harm, because we are talking about flavors and flavor concentrates. Regular consumption of the wrong oatmeal can lead to serious consequences, from weight gain to diabetes or cardiovascular disease. Such oatmeal, the benefits and harms of which are so obvious, should not appear in the diet of adults and children.

Instant porridge

Useful and harmful properties of instant oatmeal are the subject of constant debate. The processing process is very similar to what we described earlier for instant cereals. The difference is in the degree of grinding of flakes, and this affects the cooking time.

Nutritionists have come to the conclusion that the presence of minerals in instant cereals outweighs the harm from starch. Therefore, several times a week, such breakfast can still be afforded. Choose instant oatmeal without flavorings - it is better to add pieces of fruit or nuts before eating.

It turns out that the most useful oatmeal is the one that is packed in large nondescript boxes. They do not need additional advertising or colorful packaging. As a rule, the cooking time for such oatmeal is from 10 to 20 minutes.

The oatmeal diet

In pursuit of a beautiful figure, the fair sex is ready to make sacrifices. Unfortunately, few give preference to physical activity and proper nutrition.

It is easier to stay on a diet for a couple of weeks than to completely change your lifestyle. Such experiments very often end badly for health, and even such a useful product as oatmeal can cause irreparable harm. But first things first.

A two-week oatmeal diet consists of eating porridge several times a day - thus maintaining a feeling of satiety. Many people believe that since oatmeal, the benefits and harms of which have long been proven, is rich in all kinds of trace elements, then it can be consumed in any quantities.

Hazardous Ingredients

A mono-diet, in which oatmeal plays the main role, is unacceptable for one very important reason. Beyond all beneficial vitamins and minerals contained in oatmeal, scientists have identified the presence of phytic acid.

This substance is the main enemy of calcium. Phytic acid prevents its absorption in the intestines, and also actively rids our body of it. required element. Therefore, a diet based on oatmeal should be agreed with a nutritionist. The doctor will certainly advise you to additionally take a complex of vitamins, including calcium.

Without fanaticism

Oatmeal, like many products, has its pros and cons. Positive properties, of course, outweigh.

The best way is to eat oatmeal for breakfast about three or four times a week. This is enough to improve digestion and not harm the body. To refresh the complexion or make the skin on the hands more tender, oatmeal masks with the addition of sour cream, honey and other delicious products will help.

Everyone has heard since childhood: if you eat oatmeal in the morning, you will be healthy. Oatmeal is one of the sacred products for the Slavs and the official breakfast in the UK. In this article, we will tell you about the benefits and harms of oatmeal. .

Oatmeal is a cereal, oats. Separate oatmeal and Hercules. Flakes familiar to us, which are prepared within a few minutes, have commercial name Hercules. They are prepared according to a special technology: first, the grain is polished, steamed, a special press gives it the usual form of flakes.

Oatmeal natural is a grain that is practically unprocessed. Outwardly, such cereals resemble rice. It takes about 40 minutes to cook, and the finished product tastes and texture is somewhat different from Hercules.

The following types of oatmeal are on the market:

• - Instant Hercules;
• - Hercules 1 grade;
• - Hercules 2 grades;
• - Hercules 3 grades;
• - shelled groats;
• - whole grains;
• - unprocessed groats.

What we eat every day is Hercules. As a rule, our people buy Hercules 2 and 2 grades, Hercules fast food (premium class) is designed for consumers of wealth above the average.

History of oatmeal

Oats have been used for a very long time. There is evidence that the first people tried the sprouts of this cereal, and then moved on to its processing.

However, there is another theory. Wild oats differ from domesticated oats (which we eat) significantly. Question abouthow for a short time the cereal has changed dramatically, remains open. Nevertheless, due to its unpretentiousness, high yield and undoubted benefits, oats are widely used in cooking.

Even in ancient times, cakes, desserts, and cereals were prepared from oats. In the Middle Ages, oats served mainly healthy food for horses, people mainly used it as a cereal for flour (bread, confectionery, soups) and grains from which cereals were made.

Now oats purchased wide use thanks to the proven benefits of this cereal. It is consumed in the form of cereals, bread, confectionery, nutritional supplements. Oat sprouts are widely used in nutrition healthy lifestyle life and Ayurvedic medicine as an indispensable food product.

Composition of oatmeal

The composition of oats is typical for cereals:

• - complex carbohydrates - a source of energy;
• - vegetable fiber;
• - high quality vegetable protein;
• - unsaturated fatty acid;
• - calcium;
• - phosphorus;
• - vitamins of group B;
• - vitamins A, E, D;
• - potassium;
• - magnesium;
• - iodine;
• - Substances of the group of antioxidants.

Also, oats contain a number of biologically active substances that are needed by the human body.

Benefits of oatmeal

Due to the high content of proteins, carbohydrates, fiber, vitamins, vegetable oil, macro and micronutrients, oats are a complete food product. It can be both independent food (provides the body with all the right substances), and the basis for various dishes. Oatmeal perfectly satisfies hunger and energizes.

Benefits of oatmeal for the digestive system

Oatmeal is considered food - a medicine for sick people, oatmeal is recommended to eat for diseases of the gastrointestinal tract, liver, pancreas, exhaustion and poisoning. It gently envelops the walls of the stomach. intestinal tract, prevents putrefactive processes. Fiber contributes to the good functioning of the intestines, the restoration of its microflora and the removal of decay products.

beauty benefits of oatmeal

high nutritional value, the content of beauty vitamins and powerful cleansing properties, made oatmeal a favorite product of beauties. It gives radiance to the skin, splendor to the hair. The beauty is always in a good mood, active, and full of health.

The benefits of oatmeal for the nervous system

No wonder oatmeal is a traditional breakfast for the Anglo-Saxons. It energizes the body, stabilizes the nervous system, and helps restore nerve fibers. It has been proven that regular consumption of oatmeal increases intelligence, mood, removes depressive states, has a beneficial effect on sleep-wakefulness.

Health benefits of oatmeal

The content of vitamins of group B, vitamins A and E, complex carbohydrates, makes oatmeal a real battery for the heart. It energizes the heart muscle (carbohydrates), provides protein (restoration of heart tissue), magnesium (improvement of heart muscle function). Doctors say - eat oatmeal and your heart will be healthy.

Benefits of oatmeal for children

Oatmeal with fruit, honey, jam or nuts is a great breakfast for kids. It gives energy to the little one, provides the growing body with all essential substances, strengthens the heart and immunity. Children who regularly consume oatmeal grow well, get sick less, and are psychologically stable.

Benefits of oatmeal for the elderly

Oatmeal is one of the products of youth. Oatmeal promotes the restoration of muscle fibers, nervous tissue, strengthen bones and cleanse the body. All this is very important for the elderly.

The benefits of oatmeal for immunity

Harm of oatmeal

cannot be absolutely useful products without much harm. And oatmeal is no exception.

Individual intolerance to cereals

First of all, oatmeal should not be eaten by people with individual intolerance. If you have celiac disease - intolerance to cereals - oatmeal is contraindicated for you.

Overweight and oatmeal

Oatmeal is a very high-calorie product. Therefore, they should not be abused. Oatmeal for breakfast, lunch and dinner along with in a sedentary manner life is a direct path to obesity instead of recovery. Also, excess weight guaranteed if the oatmeal is cooked in milk, with the addition of butter and with a sandwich for a snack. Know the measure.

Oatmeal Processing

The main point is the processing of grains. All the harmful effects on the human body are characteristic of processed oatmeal. For example, premium oatmeal, despite its high cost the product is useless. The manufacturer completely cleaned the grain from all shells, steamed it, processed it, as a result, there was practically nothing useful left in it.

Hercules is also not herself wholesome food. Peeling and heat treatment removed most of the nutrients from the cereal. In fact, such porridge is ballast for the body.

How to Benefit from Eating Oatmeal?

To maximize the benefits of eating oatmeal, choose cereals in grains (whole and unprocessed cereals). This is the most healthy oatmeal will bring maximum benefit. Plus, it's cheap. The downside is that it takes a long time to cook.

Hercules can also be eaten. Buy third grade cereal. They are “ugly” with garbage (grain shells), but they have undergone minimal processing and retained maximum benefit.

Cook oatmeal with water. To get the maximum useful action, eat it with honey, fruits, nuts, herbs. It is also good to add oat sprouts or other cereals.

Oats - very useful cereal. Opt for unprocessed grains and you'll get the most out of them.

Oatmeal, sir! This phrase has become calling card not only an aristocratic lifestyle, but also a synonym for stability, constancy and prosperity. Oatmeal porridge has been recognized for centuries as one of the most healthy meals in the human diet. It not only helps to get a charge of the necessary energy and vitamins, but also is a kind of brush for the walls of the stomach and intestines, since its fibers are able to collect and remove toxins from the body that accumulate on them and even heal minor injuries. They say that the product is endowed not only with benefits, but can also bring harm to some categories. Is it really?

Only the deaf have not heard about the benefits of oatmeal for breakfast. Of the entire selection of cereals that can be prepared today, the product contains the maximum amount of fiber, which allows it not only to maintain a feeling of satiety in a person for a long time, but also to cleanse the intestines qualitatively, because it is not in vain that it is considered an excellent antioxidant. What are the beneficial properties of oatmeal?

Oat grain porridge has always been considered the healthiest breakfast.

Table: The chemical composition of oatmeal (per 100 g of product cooked in water)

	Whole grain oatmeal	Hercules oatmeal
calories	109 kcal	105 kcal
Squirrels	2.6 g	2.4 g
Fats	4.1 g	4 g
Carbohydrates	15.5 g	14.8 g
Alimentary fiber	1.9 g	1.3 g
Water	74.4 g	76.2 g
Ash	1.5 g	1.3 g
Mono- and disaccharides (sugars)	1.2 g	1.2 g
Thiamin (vit. B1)	0.09 mg	0.07 mg
Riboflavin (vit. B2)	0.09 mg	0.02 mg
Tocopherol (vit. E)	1.2 mg	1.1 mg
Nicotinic acid (Vit. PP)	0.9 mg	0.8 mg
Niacin	0.2 mg	0.2 mg
Potassium	87 mg	71 mg
Calcium	23 mg	19 mg
Magnesium	29 mg	29 mg
Sodium	385 mg	381 mg
Phosphorus	84 mg	70 mg
Iron	1 mg	0.8 mg

• Despite the fact that the composition of oatmeal is almost a quarter made up of carbohydrates, it has a fairly low glycemic index(for porridge cooked on water, it is only 40). This means that this product has almost no effect on the increase in sugar levels. This property makes oatmeal a desirable dish for people with diabetes. In addition, the ability of oatmeal to bind and remove “bad” cholesterol from the body has been proven.
• Calcium in its composition helps to strengthen bones, hair, nail plates and tooth enamel.
• It also supports the health of the heart and blood vessels.
• Fiber helps cleanse the intestinal stacks, normalizing stools and removing waste and toxins from the body that are deposited on them. This not only serves as a prevention of intestinal diseases, in particular, gastritis, gastric and duodenal ulcers, but also reduces the risk of developing oncological diseases. In addition, oat fibers have some wound healing properties and are able to accelerate the healing of microcracks on the walls of the stomach and intestines.
• Due to the presence of B vitamins, oatmeal improves mood, strengthens nervous system and may well be used as an antidepressant in various stressful situations.
• Low calorie content makes it popular in the diet of those who are struggling with extra pounds.

What is more useful

But is any porridge useful, because today on the shelves of stores you can find the most different types cereals and flakes for its preparation.

It is believed that the maximum useful properties preserves porridge cooked from whole grains in water, without the use of sugar and milk. During processing, the shell and germ are not removed from oat grains, which allows you to save all the beneficial properties. Of course, porridge from such a product is cooked for a longer time, and the grains even in the finished dish practically do not boil soft, which requires better chewing of porridge, but the result is worth it.

Hercules, which is the most popular of oatmeal, is peeled, steamed and flattened into thin plates. oat grain. Today you can find many types similar products, the preparation of which takes from several minutes to half an hour. If you focus on the benefits, then you need to choose those of them, the cooking of which takes at least 10 minutes, since the grains used for their manufacture retain more full squad and, accordingly, useful properties. Instant flakes, which are enough to pour boiling water for a few minutes, do not carry almost any benefit. On the contrary, because of the flavors that often "enrich" such foods, they can cause real harm to health. It can be expressed as a set of extra pounds, and an exacerbation of diseases of the stomach and intestines.

There is an opinion that oatmeal is most useful for breakfast, and it is not recommended to use it for lunch, and even more so for dinner. To a certain extent, this statement is wrong. Whole grain porridge can be eaten at any time of the day. Another thing is that when preparing it, you do not need to use sugar, too much salt (it is better to add a little salt to the already prepared dish), milk and cream. In this case, porridge will not hurt even for dinner, provided that at least 2 hours remain before going to bed. By the way, in order to reduce the cooking time, oat grains can be soaked overnight. At the same time, useful properties are preserved, and cooking time is reduced.

As for oatmeal, nutritionists advise using them in your diet no more than 4 times a week, while the total amount can be about 200 g per day. It is not recommended to use only oatmeal in nutrition, because, despite all its beneficial properties, it cannot fully meet the body's needs for nutrients. That is why the mono-diet on it is not recommended to continue for more than a week.

Whole grain porridge outperforms cereal-based porridge

For pregnant

Pregnancy is not a reason to refuse porridge cooked from oatmeal, on the contrary, its ability to cleanse the body and reduce swelling is becoming more in demand than ever. It will be useful for expectant mothers and the ability of this product to improve mood and resist stress. It has been proven that women who regularly eat oatmeal are much less prone to mood swings during childbearing. Another indisputable advantage of this product for pregnant women will be the high content of B vitamins. It is believed that these substances can reduce the manifestations of toxicosis. And, of course, oatmeal is an excellent prevention of constipation. The fiber in its composition will help to gently cleanse the intestines and provide a constant stool throughout the pregnancy.

But do not get too carried away with this product. Studies have shown that excessive consumption of oatmeal can lead to a decrease in the amount of calcium in the body, which, in turn, will lead to brittle nails and hair, as well as an increased tendency to fracture. You just need to follow the norm and do not eat the dish for breakfast, lunch and dinner. A small portion of oatmeal for breakfast (150-200 g) 4 days a week will be enough to bring real benefits to the body and avoid unpleasant surprises. Save calcium for right level you can, if you add dairy products to the finished dish.

When breastfeeding

Oatmeal is no less useful during breastfeeding. It is better to cook it using milk, giving preference to a whole grain product or those flakes that need to be cooked for at least 10 minutes. Use bags with various flavors in the diet and flavorings, for the preparation of which it is enough to pour boiling water over them or keep them in the microwave for several minutes, it is not recommended. Not only will you get absolutely no benefit from eating such porridge, it highly likely can cause allergies in the baby. In any case, if oatmeal is used on the menu for the first time after the birth of a child, you need to carefully monitor how he will react to New Product on mom's menu. If there were no anxiety symptoms(the stool has changed, a rash has appeared on the skin), then you can safely continue to enjoy the benefits that this porridge gives.

Oatmeal for kids

All the useful properties of this product, of course, are in demand not only in the adult diet, but also in children's menu. Oatmeal is considered one of the healthiest foods in the world for a reason. baby food. It helps to avoid constipation, enriches the body with vitamins, supports immunity, and its carbohydrates perfectly cope with the gigantic energy needs of a growing and developing organism. But there is a slight complication. The fibers of this product contain gluten, a complex substance that the intestines of the baby are not able to digest. This is due to the lack of certain enzymes in newborns, which begin to be produced only from 8–10 months. That is why, as complementary foods, the product is recommended to be introduced during this period. But that doesn't mean you have to wait 8 months. Some children, especially those on artificial feeding, perfectly absorb this porridge and at the age of seven months. The main thing is to follow the basic rule of feeding - to start introducing a new product with small portions (about half a teaspoon), gradually, if the baby does not show concern, increasing it.

In order for the child to get used to the new taste more easily, it is recommended to add a little breast milk or mixtures. A familiar taste will help you quickly get used to an unusual dish and will not cause rejection.

For children under one year old, it is preferable to cook porridge from whole grains. They retain most of the nutrients. Until the child gets used to the new dish, only water should be used for cooking, without adding sugar, butter or dairy products to it. Cooked porridge should be liquid, without lumps.

Babies are usually recommended to cook 5% porridge. For her, oat grains are ground to a state of flour in a blender or coffee grinder and take 1 tsp. (approximately 5 g) per 100 ml of water. Oatmeal is poured into boiled water and, stirring constantly, kept on low heat for 5 minutes. When the child gets used to such porridge, you can cook 10%, for this the amount of ground oats is increased by 2 times.

After a year, you can cook porridge from whole grains or use cereal (you need to choose those that require at least 10 minutes of cooking). Until the child's intestines have become accustomed to the product, it is better to cook one-component porridge now. So, in case of an allergy, it will be easier to identify what exactly the reaction has appeared to. If the baby’s intestines confidently cope with oatmeal, fruits or vegetables can be added to it. Again, try to have only one supplement at first. So it will be easier to calculate the culprit of a possible allergy.

The longer it takes to cook cereal during cooking, the more nutrients it contains.

More about using the product

For weight loss

Today, there are many options for weight loss with oatmeal. This is a mono-diet (it should be noted that it can be quite difficult to withstand it, and it is not recommended to eat like this for more than a week), and various fasting days on this product. But the easiest way is to just start the day with this dish for breakfast. It should be noted that those who lose weight need to cook oatmeal exclusively on water, without sugar and with the minimum amount salt. Here are a few oatmeal recipes that will help diversify your diet.

• Usually, 2 cups of water are taken per glass of cereal. Pouring it into a saucepan and bringing it to a boil, pour the flakes there, mix and cook over low heat according to the recommendations placed on the package. If you use whole grains, then you need to be patient - the cooking process in this case can last 40–50 minutes.
• In the event that you cannot imagine life without milk porridge, then add whole milk better in the finished dish. Thus, you can leave the dish low in calories and get large quantity vitamins.
• You can add diced apples to the already prepared porridge. In order for oatmeal to contain a minimum of calories, it is better to choose unsweetened varieties. It is better to cut the peel before use.
• Those who want to lose weight cannot add sugar to oatmeal, but no one forbids you to sweeten your life a little by adding a teaspoon of honey to the already prepared porridge. It will not only enrich its composition, but also add variety to the diet. However, before this, the porridge needs to be cooled a little, because honey loses almost all its useful properties, heating up to 60 °.
• In order to enhance the cleansing effect of oatmeal, you can add any bran to it. But if before that you have never introduced this product into your diet, you need to start doing this gradually, from 1 tsp. Then this amount can be brought up to 1 tbsp. l.
• Another oatmeal dish that will help you lose weight is a dish with kefir. Its advantage is not only overall impact such recognized masters of weight loss as kefir and oatmeal, but also ease of preparation. You can cook it in a simple glass jar. For this, 2-3 tbsp. l. oatmeal (it is better to take those that need to be cooked for more than 5 minutes) are poured with a glass of kefir. To choose fat-free product in this case is not needed. Paradoxically, but the absence of fat will not bring benefits. It is best to use low-calorie, that is, 2.5% fat. Flakes and kefir are mixed, covered with a lid and put in the refrigerator overnight. morning healthy and tasty breakfast he'll be ready. For variety, you can add a variety of fruits and vegetables to this dish, after cutting them. If you are not a fan of kefir, then it can be easily replaced natural yogurt. The taste will become softer, but the benefits will not suffer. By the way, you can store such a dish in the refrigerator for 2-3 days.

oatmeal jelly

Another way to pleasantly lose weight is to use it throughout the day. oatmeal jelly. By the way, drinking it before meals, you can not only improve your figure, but also significantly improve the condition in diseases such as gastritis or ulcers. You will have to be patient to prepare the jelly, but the result is worth it.

First you need to prepare the starter. To do this, pour a glass of oatmeal with 3 glasses of cold boiling water, add a crust there rye bread and left for 2 days at room temperature. When the time is up, the mass is filtered, and the remaining flakes are rubbed through a fine sieve or cheesecloth and combined with the resulting liquid. The starter is poured into a transparent jar and put in the refrigerator. After a few hours, it will flake off. The upper, transparent layer is drained, and the thick is used in cooking. For this to the glass cold water add a glass of sourdough (in the event that you like a more liquid product, you can do with 2-3 tablespoons), and, stirring, bring to a boil. Ready jelly is salted to taste. You can use milk instead of water for cooking, but dietary properties such a product is sharply reduced.

In order to diversify your diet, oatmeal can be combined with many products.

For gaining muscle mass

Those who want to increase their muscle mass or, in other words, pump up, have the exact opposite task with a losing weight person. They, unlike the latter, need to consume as many calories as possible so that there is something to build muscles from. In this regard, boiled oatmeal is absolutely not suitable, because it is impossible to eat 2 instead of 1 plate at a time. A dry product will come to the rescue. Bodybuilders are advised to include "raw" oatmeal in their diet.. They are simply filled with milk.

• For example, for breakfast, you can take 2 cups of oatmeal, pour them with a glass of milk and add a chopped banana there. Such a dish will not only provide the body with energy, but there will also be enough calories to build muscles.

For diseases

Dysbacteriosis

Dysbacteriosis is a fairly common phenomenon these days. Often this disease is accompanied by flatulence, diarrhea or constipation, abdominal pain. Regular consumption of oatmeal for breakfast will help restore the correct balance of microorganisms in the intestines. The fibers of this dish stimulate intestinal motility, absorb and remove toxins from the body, thereby helping reproduction. beneficial microflora. To enhance the effect, you can prepare the so-called scrub for the intestines.

• 5 st. l. oatmeal is poured with the same amount of water, mixed and left overnight. In the morning add 1 tbsp. l. milk or cream, as well as a handful of any chopped nuts. Eating such a dish on an empty stomach 3 times a week, you will ensure a quality cleansing procedure for your intestines.

For constipation

Oat porridge will help solve this problem. But here it is important to remember that only whole grains can be used for cooking. Soft flakes will not be able to radically solve this problem. And one more nuance - milk is not used for making porridge for constipation. It is even contraindicated in this problem. Eating oatmeal for constipation is best in the morning on an empty stomach.

• Prunes added to the porridge will help enhance the action. It does not have to be cooked with her. On the contrary, the maximum laxative effect can be achieved if prunes are brewed with boiling water in a separate bowl for 4–5 minutes, cut into pieces and mixed with ready-made porridge.

For diseases of the stomach

Oatmeal is considered one of the healthiest foods various gastritis and ulcers. It is also best to cook it on water from whole grain cereals. If it is planned to use flakes during cooking, they must be boiled, and not just poured with boiling water. Milk during exacerbation gastric pathologies is not prohibited, but since it is often poorly tolerated by patients, it is not recommended to use it in cooking. Salt and sugar in these diseases should also be limited.

You can enrich the diet for these diseases by adding various ingredients to the cooked porridge.

• Dairy lovers will surely enjoy 2-3 tbsp. l. low-fat cottage cheese added to ready-made porridge. They will give the dish a delicate taste and additionally enrich with vitamins.
• Another way to diversify this dish is to combine it with dried fruits. At the same time, you should not cook them with porridge. It is much more useful to pour them with boiling water, leaving for half an hour, then grind and combine with ready-made oatmeal. It should be remembered that with gastritis, food should not be very hot.
• Alternatively, you can also use fresh fruits. Apples, raspberries, strawberries are perfect. But you can add them only with normal or reduced acidity. gastric juice. If it is increased, then those who have not passed heat treatment fruits can be a source of heartburn.

Properly cooked oatmeal will help to cope with many diseases.

pancreatitis

Oatmeal is one of the first cereals that allow the patient after the end of the attack. It is prepared from grains or oat flakes ground into flour in water without the addition of sugar or oil. Use in the preparation of whole grains is not allowed. And don't get carried away with this product. You can start with 50 g of porridge, gradually increasing the portion to 100–150 g.

Diabetes

For diabetics, oatmeal is one of the most beneficial foods. Its substances are slowly absorbed into the blood, which avoids jump Sahara. In addition, they lower cholesterol levels and may well be overweight. Therefore, it is recommended not only for those who suffer from type I diabetes, but also in the event that type II of this disease is diagnosed.

Gout

Atopic dermatitis

Most doctors believe that it is possible to eat oatmeal for this disease, but only boiled in water and using whole grain cereals. Many who have come across this problem are advised to take baths with the addition of ground grains or flakes of this plant to the state of flour. For this, 5 tbsp. l. ground and sifted oatmeal is diluted in 1 liter of slightly warm water and poured into a filled bath. The duration of the procedure is 15–20 minutes.

Ulcerative colitis

Oatmeal can be eaten with this disease. It is prepared on water, without the addition of milk, which is contraindicated in this pathology. Porridge should have a semi-liquid consistency and not have lumps. It is best to grind it after cooking to eliminate possible intestinal irritation. While eating, the porridge should be warm.

Contraindications and harm

To harmful products oatmeal can be attributed to those who suffer from celiac disease. This disease (also called celiac disease) is inherited and is expressed in an allergy to certain proteins. cereal crops and cow's milk.

Another danger of this dish is that when it is not moderately consumed, phytic acid accumulates in the body, which blocks the absorption of calcium. Thus, the amount of this element decreases and a tendency to osteoporosis appears.

Video: Once again about the benefits of oatmeal

Oatmeal or cereal porridge is the perfect dish for breakfast. In addition to the fact that its taste is in perfect harmony with many products, it will help to cope with many ailments. But we must remember that in beautiful bags, the contents of which only need to be poured with boiling water, there are very few useful properties. It is better to spend half an hour of your time and then enjoy the high spirits and energy boost received from your favorite cereal all day.