11 benefits of oats and a recipe for breakfast
In any presentation, oats is a grain rich in protein, unsaturated fats and vitamin B. It is the cereal with the highest concentration of vitamins and minerals. Its beneficial properties to the skin are well known, as are their qualities to regulate intestinal transit. This cereal has many health benefits and can be ingested by anyone.
It is a food that has been consumed for more than 4,000 years in ancient times, he was considered a meal for the lower classes. However, currently this perception has changed because of all the properties it owns. For this reason, add oatmeal to any meal, whether breakfast, afternoon tea, etc., is one of the best habits to stay healthy.
- 1 Ways of consuming oats
- 2 The properties of oats
- 3 11 health benefits
- 3.1 Regulates the digestive system
- 3.2 Lowers Cholesterol
- 3.3 Controls sugar levels
- 3.4 Regenerates tissues
- 3.5 Prevents cancer
- 3.6 It keeps you satiated
- 3.7 Rich in calcium
- 3.8 It is favorable for the skin
- 3.9 It can help you lose weight
- 3.10 It contains vitamins B
- 3.11 Favorable thyroid
- 3.12 Breakfast Recipe
Ways of consuming oats
There are many ways you can include oats in your diet. However, it is mainly consumed in two ways: flakes and bran. The main difference between the two is in the process that the grain is for both variants.
Groat is the whole grain, fresh cut without the shell. For oats are present as flakes, the peeled grain was dried and cut into smaller pieces to finally slicing flaked. In the second case, bran, Groat is directly ground without taking anything to the point.
As a result, oat bran consists primarily of the outer layers of the grain, which gives it more protein and less carbohydrate than the oat flakes. There is a tendency to consume preferably oat bran, because it has more nutrients (especially fiber). However, there is no evidence that this variety is significantly better health. Regardless of which you choose, eat oatmeal every day helps lower blood cholesterol, regulates digestion and is a rich source of fiber.
The properties of oats
Oats contains protein in abundance, as well as carbohydrates, healthy fats (unsaturated fat and linoleic acid), vitamins, minerals and trace elements. These properties make this grain provide energy, avoiding the feeling of fatigue produced by lower glucose.
This cereal is an excellent source of B vitamins, vitamin A, vitamin E and vitamin D. It also contains minerals such as calcium, which prevents osteoporosis. It is rich in iron, so that helps transport oxygen to body tissues. Alongside this, oats provides zinc, which plays a key role in the performance of insulin.
Another property of oats is that it has up to 25% protein, more than any cereal, since no other contains such concentrated amount. For example, Oats have a protein concentration as high as meat, milk and eggs. Thus, our body uses protein from oats to form our muscles. In addition, they are also necessary to maintain our muscle mass.
Now oatmeal have six of the eight essential amino acids: isoleucine, leucine, lysine, methionine, and phenylalanine. These help remove bad cholesterol (LDL) and stimulate the liver to produce lecithin which helps to purify heavy compounds body. This makes this the most complete cereal in there. In comparison: Wheat contains only an essential amino acid and barley and rye have none.
Moreover, the beta-glucans present in this food, are components which absorb cholesterol and bile acids intestinal. This prevents harmful compounds to pass the body and helps remove naturally.
Oats have beneficial properties for the skin. Can be found in various creams, ointments and soaps exfoliate and moisturize. In addition, this cereal baths are used to combat various diseases, infections and skin irritations thanks to its emollient properties. It can also be a home remedy very effective against herpes and chicken pox.
Finally, this grain has a lot of fiber, especially oat bran, which helps the good intestinal transit and reduce cholesterol. Because of this, not only it becomes an effective remedy against constipation, but also reduces toxic bile acids reducing their capacity.
11 health benefits
Oats is also known as the queen of cereals for the multiple benefits that health and vitamins and minerals it contains. Here are eleven ways in which eating oatmeal can improve the functioning of your body.
Regulates the digestive system
Because of its good amount of soluble fiber, oatmeal helps digest food and regulates the digestive system. Consume oats prevents constipation and facilitates intestinal transit. Also, a glass of water with a teaspoon crushed relieves reflux and heartburn.
Consume grain every day is a good way to lower triglycerides and bad cholesterol from the blood. Thanks to linoleic acid and fiber that has, oats prevents cholesterol through the intestine. At the same time, the fiber sweeps fat deposits that accumulate on the walls of the arteries. All this protects the body from developing hypertension, a heart attack or any other heart problem.
Controls sugar levels
Oatmeal is highly recommended for diabetics, since the soluble fiber stabilizes sugar levels. Because it reduces the absorption of sugar in the intestine, also it lowers blood levels. It is important to note that, unlike other grains, the grain in particular provides more carbohydrates than other types of fiber.
As it is very rich in protein, consume it favors the production and development of new tissues in the body.
Oats, other vegetables like beans, has numerous phytochemicals, which are chemicals of plant origin that are related to the prevention of cancer development. Phytoestrogens and lignans found in the grain have a correlation with reduced risk of related hormones breast cancer. It is still investigating the favorable effect of the photochemical components of oats in other cancers such as endometrial, ovarian and prostate cancer.
It keeps you satiated
A breakfast of oatmeal will keep the body satisfied longer than one of cereal with milk. This is because oats has slowly absorbed carbohydrates, allowing longer satiation effect and greater control of the levels of blood sugar.
Rich in calcium
Oat has a good amount of calcium, which helps prevent bone demineralization.
It is favorable for the skin
This grain flakes have a powerful cleansing action on the skin. Absorbs all the dirt and debris that accumulate in the pores, deep sanitizing form. Thus, it becomes a natural way to keep the pH balanced without abuse her skin. Also oils containing oats are excellent to avoid dehydration of the skin. In addition, oats can be very relaxing and helps sleep.
It can help you lose weight
Take oatmeal for breakfast every day helps people maintain their weight and controlled to lower it gradually. You can eat oatmeal with a glass of milk or mixed with yogurt. The recommended daily amount is two tablespoons lest we overdo the calories.
It contains vitamins B
Vitamins such as B1 and B2 are essential for the proper functioning of the brain and nervous system. About 100 grams of oat cover 40% of the daily requirement of vitamin B1.
Oat consumption prevent hypothyroidism because it contains iodine, a mineral that operates correctly thyroid gland.
Oat can be consumed by all people regardless of age. There is no record or contraindications have been reported by eating oats long as you eat in appropriate and recommended dosages. However, there is a small group of people who may have allergies to oats.
To prepare a delicious and different bowl of oatmeal to start the day you need:
- 1/2 cup oatmeal
- 6 almonds
- 2 nuts
- 1 teaspoon raisins
- Cinnamon, cardamom, ginger (optional but highly recommended)
Way to prepare ...
- oats placed to soak overnight. Then the water is removed and placed in a pot with half a cup of water.
- Cooked and add the cinnamon, cardamom and a pinch of powdered ginger.
- When he begins to thicken add a little more water to prevent sticking oats.
- It is sweetened with honey to taste, is served and you add raisins and almonds and chopped walnuts.
- You may add cocoa powder, dried or fresh blueberries, banana chunks, fruit jam, and so on.