A lot of foods do not withstand test time when it comes to healthy eating trends, but oats are not one of them. This whole grain is the ingredient of a perfect morning meal from the early days to this age. We find several reasons why it is so.
Based on many researches, this has become one of the most desirable foods in human nutrition because it is an excellent source of energy and important nutrients and is often used as a liver and is completely natural.
It contains proteins, vitamins, especially B, and calcium, magnesium, sodium, silicon, iron, manganese, zinc, and copper are present in minerals. This cereal also has enviable amounts of flavonoids, potassium salts and sugar.
Oat is currently on the list of 20 healthiest foods. It is used as a coarse grain, in the form of flakes, bran or flour. It is not expensive and is so easily accessible to everyone and can be found in many stores and health food stores.
Oatmeal common use
This grain enhances the quality of the teeth and the bone, so it is recommended for children, menopausal women, and people suffering from hormonal imbalances. Oat is known to be beneficial for our immunity, a natural agent against bacteria and will help with insomnia, anxiety, depression, nervousness. Tea from Oats is especially recommended for people with multiple sclerosis.
Oatmeal, fruits or tea, recommended for weak and tired people, pregnant women, lactating women, post-menopausal women as well as people under constant stress.
Oats can be consumed as raw, cooked, roasted, sweet or in salted foods. Oatmeal of oats for breakfast provides the body with all the ingredients needed to start an active day.
Still, you can eat this at any time of the day without worrying about excess pounds.
Oats for cholesterol regulation
People who have problems with sorghum are recommended to have oatmeal, grain or tea made from unbleached grains of oats.
The structure of the cell wall makes carbohydrate hydrate beta-glycan which binds to the cellular immune system receptors, activates them and makes them stronger in the fight against viruses, bacteria, tumors and heavy metals arriving in the human body. Beta-glycan is a plant fiber that lowers cholesterol. Some studies have shown that a 250g swab of peeled or swollen bran, and in the case of overexposed chives, contain the amount of beta-glycan which can lower blood cholesterol levels by about five percent and the risk of infarction by about 10 percent. It is ideal to enter 10 grams of plant fibers per day, and in 100 grams of oats, it has as much as 11 grams.
It regulates the work of the stomach, and calms the sensuous stomach. Anyone with elevated levels of cholesterol in the blood should be included in the diet, as well as high blood pressure patients or patients with heart problems.
Tea from the oats is also good in diabetes because it is regularly used in diet; it reduces the level of blood sugar.
The tea of this cereal has a beneficial effect on the prostate, and is good for people suffering from colon cancer because it can alleviate the consequences of chemotherapy.
Flavonoids and micro-nutrients of tea from tea strengthen immunity and repair the bloodstream. For sportsmen and people who are subject to great effort, oats are delicious as they provide the necessary energy and help increase muscle mass.
Oats melt pounds
Herbal fibers also form a gelatinous layer on the stomach walls, thus slowing down the sores, which gives a longer feeling of satiety. One to two spoonful of cooked oatmeal’s a day helps in losing excess kilograms.
The same thing is with eggplant flakes, which contain more vegetable fibers than instant strawberries that are often enriched with sugar which should be avoided if you want to lose weight.
Oatmeal is a great option for a hearty breakfast. One cup of oats has only around hundred and fifty calories, lots of fiber and protein. To increase the amount of protein from oatmeal, you can add almonds or other nuts.
In fact, oatmeal can add more or less all of your favorite spices, dried and fresh fruits and dairy products. Whatever you think it will make you full during the morning.
Oats is abundant with important minerals. Oatmeal contains magnesium, thiamine, zinc, phosphorus, selenium, manganese, and iron. They strengthen the body and strengthen your immunity. So oatmeal helps to protect your health altogether, but it also works to prevent some specific illnesses.
Oat contains soluble and insoluble fiber. Fibroids help get the cholesterol down and get your blood glucose level in check. On the other hand, insoluble fibers trigger digestion, prevent constipation, and improve overall bowel health. A very simple and tasty way to make a treat to make your bowels healthier and stronger.
Less chance for type 2 diabetes
Type 2 diabetes is caused by an insulin production disorder. In this case, insulin cannot reach the cell because of excessive fat or excessive refined sugar intake. Oat is one of the few whole grains that have been proven to reduce the risk for type 2 diabetes. That’s because the oat contains more than 300 milligrams of magnesium, a nutrient that balances blood sugar levels, thereby stabilizing insulin levels.
Oat naturally does not contain gluten, but it is always best to check this fact with the manufacturer because they can be mixed in with other grains.
Oat is a food for beauty
Half a cup of oat flakes contains more than 25% of the recommended amount of biotin. Biotin is a vitamin B responsible for healthy metabolism and digestion, but also thick hair, nice skin and firm nails. In fact, it is the main ingredient of vitamin supplements that are used to strengthen hair, skin and nail.
Additionally, proteins rich in oats encourage the creation of collagen in the body, and it makes the skin soft and supple.
It helps in control body weight
Oatmeal can help you control weight, because it makes you a lot of time. In addition, it is an excellent way to cope with your carbohydrate desire and not endanger your diet or healthy life. Despite the fact that the oats are a good choice for breakfast, it is often used in desserts, e.g. cookies of oat flakes.
Combine water, apple juice and apple in the pan. Let the mixture boil on strong flames. Then mix the oats and cinnamon. Mix it again, then lower the flame and let the mixture blend for about 3 minutes. After serving, cover the oatmeal with milk. This oatmeal will certainly heat you up in the cold winter mornings.
Can you eat oats before sleep and what to eat?
Are you having problems sleeping? Unfortunately, you are not the only one, and lack of sleep has many consequences. One of them is weight gain.
Harvard University scientists have concluded that people sleeping six hours or less have a 32 percent higher chance of getting up to 15 pounds a year than those sleeping on average seven hours per day.
In addition, sleep influences concentration and productivity at work. Therefore, it is important to be well-rested in the morning, but also to be more healthy and slimmer in the end. Sleep affects the food we eat before going to sleep as well.
And while some helps us sleep better, some break the dream and are guilty of keeping us awake during the night. But the most important rule is to avoid any heavy food in the afternoon and evening hours, and the last meal should be no later than 20 hours.
The ritual is your glass of wine before bedtime? It may be time to create some new habits that will help you get better in sleep. Wine definitely does not fall into that category. Studies have proven that alcohol, though helping us to get sicker, is ultimately bad on the quality of sleep. As the wine breaks down in the body, we spend less time in the important REM stage of sleep, which is why we feel tired in the morning.
Drink: Cherry juice
Cherry juice is a great natural source of melatonin. Scientists at the University of Louisiana have found that natural sour cherry juice has a beneficial effect on the dream. Research has shown that respondents spent an average of 85 minutes longer on average after having drunk two glasses of juice daily for two weeks.
You love coffee, but you know that caffeine is the biggest enemy of sleep, so you can change the usual coffee in the afternoon for the one with no caffeine? But you did not much help. Not even that kind of coffee is completely deprived of caffeine. If you want to be sure that caffeine will not disturb your dream, limit your coffee intake and enjoy it within 14 hours at the latest.
Drink: Chamomile Tea
Our grandmothers knew that chamomile tea was the best friend of good sleep. If you want to sleep like a baby, then pour a cup of tea and chamomile before going to bed. Research has shown that chamomile helps with insomnia, acts soothing and stimulates release of glycine, an amino acid that helps us relax, so this tea acts as a gentle sedative.
Avoid: Ice Cream
Ice cream is cracked with fat and sugar that will not get disintegrated before bedtime and will fill you with energy, but in a totally wrong time. In addition, some studies have shown that eating precious sugar foods before bedtime also causes nightmares, so consider the next time you reach for ice cream. The same rule applies to all other sweets.
Complex carbohydrates stimulate the release of serotonin, a hormone that makes it more relaxed. Whole grains are therefore an ideal choice for chewing before bedtime, besides being poor in protein and fat, and it is known that these nutrients slow down digestion.
Avoid: Dark chocolate
We know dark chocolate is rich in desirable antioxidants, but we forget it and it is a solid source of natural caffeine. As chocolate is darker, it means that it has more caffeine because it has a higher percentage of cacao.
If you cannot just fall asleep without something sweet, then it is best to season with a spoonful of honey. It is a natural source of carbohydrates that are responsible for good sleep, and consuming honey before bedtime helps you improve fat burning during sleep
This grain is on each list of healthy foods. Oats are rich in proteins, iron and fiber, and are therefore included in whole grains. It is good for heart health and longevity. Even though they are grains and have carbohydrates, they are still healthy to eat before going to sleep. Eating oats before bed is going to help you to sleep better because they are easily digestible and can be a great late night snack. Porridge before bed is going to make you feel less hungry in the morning as well, but also allow you to get a good night sleep when that late night hunger comes knocking.
Regardless of all the benefits, the oats also have shortcomings. These 6 mistakes can affect your health:
- Too big a portion
Pregnancy and excessive portion of any food can be a cause of weight gain. A half cup of dried oats turns into eating a cup of cooked oats, which is an ideal portion. If this does not disturb your “hungry eyes,” Jennifer Bowers’ nutritionist advises you to move the oatmeal into a smaller bowl.
- Too many additions
Dry fruits in excessive amounts are also not good for health. The ideal amount is 150 calories, figuratively, one golf ball of additions.
If you eat your oatmeal in combination with milk, not water, adding nuts or experimenting with avocado, you can easily cross the acceptable calorie limit. Oatmeal is sufficiently dense and combined with water, but you can add a spoonful of milk. You can add fat if you feel hungry after breakfast.
- “Already prepared” oatmeal
There are numerous oatmeal with “apple” and cinnamon, honey and maple syrup, but they contain too much sugar. It would be best to avoid them and you buy regulars that you can enrich with fruit and healthy additives. You can even add a scoop of coconut ice cream and still take in fewer calories than that.
- You love sweets
Sweet oatmeal variants such as brown sugar, honey or maple syrup, unfortunately, in excessive amounts are also harmful and the body processes them in the same way as white sugar. The expert’s advice is to replace sweeteners with banana, cinnamon or vanilla extract.