Oat (naked oats), also known as naked oats, commonly known as oil wheat and jade wheat, is a food with low sugar, high nutrition and high energy. Oatmeal is a green food made of naked oats selected from the alpine region of Saibei. Its signature nutrients are not only high in content, but also excellent in quality, and it is one of the favorite foods of modern people. Oats ranked fifth among the top ten healthy foods selected by Time magazine. Oats are made into grains by fine processing, which is more convenient to eat and tastes better, and has become a popular healthy food. Among them, dietary fiber has many beneficial biological effects, which can reduce triglyceride low-density fatty protein, promote cholesterol excretion, prevent and treat diabetes, and help reduce the occurrence of diabetic vascular complications. It can moisten the intestines and relieve constipation, which is very helpful for patients with habitual constipation; Oat is a low-calorie food, which is easy to cause satiety after eating. Long-term consumption has the effect of losing weight. In addition, oats are rich in vitamins b 1, b2, E, folic acid and so on. It can improve blood circulation and relieve the pressure brought by life and work. Minerals such as calcium, phosphorus, iron, zinc and manganese can also prevent osteoporosis, promote wound healing and prevent anemia. Oat is a low-calorie food, which is easy to cause satiety after eating. Long-term consumption has the effect of losing weight.
Introduction of raw materials
Oats are naked oats in China.
Nutritional analysis
1. Oats can effectively reduce cholesterol in human body, and if eaten regularly, they can play a certain preventive role in cardiovascular and cerebrovascular diseases, the main threat to middle-aged and elderly people.
2. Regular consumption of oats also has a very good hypoglycemic and slimming effect on diabetic patients;
3. Oatmeal porridge has a laxative effect. Many elderly people have dry stools, which can easily lead to cerebrovascular accidents. Oatmeal can solve constipation.
4. It can also improve blood circulation and relieve the pressure brought by life and work; It contains minerals such as calcium, phosphorus, iron and zinc, and has the functions of preventing osteoporosis, promoting wound healing and preventing anemia. It is a good calcium supplement.
Oats are rich in linoleic acid, which plays an auxiliary role in fatty liver, diabetes, edema and constipation. And it is also of great benefit to the elderly to enhance their physical strength and prolong their life.
Oats have high nutritional value, and the contents of eight amino acids and vitamin E required by human body are higher than those of rice. Oats contain an oat essence, which has the unique flavor of cereals. At the same time, oat has a good medicinal effect, which has a good effect on preventing atherosclerosis, hypertension, coronary heart disease and other diseases.
Oats contain a very important nutrient-soluble dietary fiber, which mainly exists in oat bran and will be lost in different degrees during processing. When choosing oatmeal, pay attention to the total energy, carbohydrate, soluble dietary fiber and protein content of each small package or 100g. The total energy should not exceed 350kcal, the carbohydrate content should not be higher than 60%, the soluble dietary fiber should not be lower than 8g, and the protein content should be about 10%. Such oatmeal has less nutritional loss and is more balanced.
A key to eating oatmeal is to avoid long-term high-temperature cooking and prevent vitamins from being destroyed. The longer the oatmeal is cooked, the greater the nutritional loss. The recommended eating method is: raw oatmeal needs to be boiled for 20-30 minutes; Cooked oatmeal needs to be cooked for 5 minutes; If cooked cereal is boiled with milk, it only takes 3 minutes, and it is best to stir it once in the middle.
How to eat oats:
Generally, supermarkets sell fast food oats. It's simple. Just boil them. If you want some flavor, you can add different ingredients. A drink shop serves fruit juice oatmeal drinks. First boil half a pot of water in a small pot, and then sprinkle a teaspoon of instant oatmeal. Don't cook too thick and paste, which will affect the smoothness of the entrance. After the instant oatmeal is boiled, turn to low heat and gently stir the bottom of the pot with a spoon to prevent the oatmeal from sticking to the bottom for cooking. Once the oatmeal is melted, beat in an egg and crush it. When the eggs are cooked, turn off the fire and pour in some fresh milk and juice, either hot or cold.
How to eat slimming cereal:
Materials:
A little cereal, a little Chinese cabbage, 1 eggs, salt, sesame oil.
Exercise:
Boil the water in the pot, knock an egg in, stir the egg in the pot with chopsticks, chop the Chinese cabbage and put it in the pot. After the water boils for one minute, add the cereal and keep stirring. After boiling, turn off the fire, add salt and drizzle with sesame oil.
Don't put too much cereal, or the soup will be thick.
This is a way to eat Chinese cabbage.
In addition: the leaves of spinach, chrysanthemum, shepherd's purse and celery can be cooked with cereal, which is delicious.
Fresh milk cereal
Ingredients: (4 persons) Salty: cereal, 3/5 bowls of clear water or broth 1.5, 3 tablespoons diced meat, carrots and green beans, and salt 1 teaspoon. Sweetness: 4 cups of milk, proper amount of sugar, 8 tablespoons of malt extract. Practice: salty taste: boil the meat in water, then put down the cereal and cook it for 8 ~ 12 minutes (the cereal bought at the grocery store will take a long time to rot). Cover the pot and stew for 5 minutes. Serve. Sweetness: 1. Heat the milk with low fire, put down the sugar to dissolve it, then add the malt extract and stir well. 2. When the milk is heated, pay attention to stirring the partner to avoid burning the bottom.
Healthy oatmeal porridge
Main ingredients:
Oats 3/5 cups of fresh milk (soy milk is also acceptable) and raisins.
Exercise:
1. Soak oats for one hour and add 750ml of water.
2. After the water is boiled, turn to low heat and cook for about 40 minutes. You can turn it off when it tastes crunchy. Let it cool and put it in the refrigerator.
3. Add fresh milk and raisins according to personal preference.
Professor Hong Zhaoguang once recommended oatmeal in his widely circulated health guide. Eating oatmeal has the benefits of lowering blood fat, cholesterol and dredging intestines. I often eat oatmeal and compare several brands on the market. Some oatmeal tastes a little rough. How to make the whole family like it, eat it often, and be a little "creative" when eating.
I've tried seven ways to eat oatmeal, and each one is easy to do. I might as well recommend it to you:
One, two or three spoonfuls of oatmeal, washed with boiled milk, left for three to five minutes, and eaten after it becomes sticky (the taste will be improved).
Second, pour boiled eggs or plumeria (both salty and sweet) into an appropriate amount of oatmeal, and put a little before eating.
Thirdly, adding a small amount of oatmeal into the cooked rice porridge not only increases the consistency of the porridge, but also has more comprehensive nutrition.
Fourthly, add a proper amount of sesame paste, fruit or coffee to oatmeal, and then drink it with hot water above 80℃, which has a unique taste.
5. Add a small amount of oatmeal (about half a spoon) to all kinds of cooked meat and vegetable soups.
6. In some sweet soups, you can also add a small amount of oatmeal.
7. Add a small amount of oatmeal to some fast food, such as lotus root powder and lotus seed powder, which tastes good.
The first trick, winter seafood porridge-traditional flavor, eat a new taste.
Ingredients (1 serving): oatmeal 25g, fresh shrimp 35g, wax gourd 140g (peeled), sea cucumber 35g, ginger 4g, onion 4g, salad oil 1 spoon, water 350g( 1 cup), a little salt and pepper.
Exercise:
1. The day before cooking, peel the wax gourd, remove the pulp, and cut into pieces; Wash shrimp and sea cucumber, dice sea cucumber, peel ginger and shred, cut onion and put it in refrigerator.
2. Add water and Quaker Oatmeal to the pot, boil it over high fire, and then cook it over medium heat.
3. at