Oats are gradually becoming a favourite food with every believer in the pursuit of healthy and nutritious food. In the cereals that we know every day, oats are known as the “Queen of grains” because oats contain most of the nutrients in grains and are a nutritious food. The human body is extremely good.
So what are the effects of oats, let's find out with Bellyfatzone through the article below!
With the great value that oats bring, this must be a dish we consume every day. However, for many people, oats are a very difficult dish to eat because of the strange taste, making many people cry when they cannot eat continuously every day.
In fact, if we understand well how many wonderful nutrients in oats are, and if we work hard to prepare them, learn the right recipes, we guarantee that you will love and recognize the nutty taste. , the aroma of this oatmeal dish. Sometimes you gradually become addicted to this dish.
Let's learn about this food with us!
1. What is Oatmeal?
The scientific name of oats is Avena Sativa (Oat). This is a whole grain grown mainly in North America and Europe that is incredibly rich in nutrients.
Oats are not only known for their extremely effective beauty benefits, but this food also provides nutritious dishes with benefits for human health.
Oats have a natural slightly yellowish-white colour, oat grains are as small as rice grains, and have a very characteristic aroma and fleshy flavour. This is a dish that can be consumed every day and is extremely beneficial for the body.
2. Nutritional composition in oats?
Did you know that oats contain a wide variety of nutrients found in most grains? With high nutritional content, rich in soluble fibre, rich in protein and good fats, protein, oats provide all the necessary ingredients for your meal. Then, why not practice how to “love” this oatmeal!
According to research, 78g dry oats contains 51 carbohydrates, 13g protein, 5g fat, 8g fibre but only 303 calories. Not only that, oats also contains:
- Manganese: contains 191% of nutritional requirements
- Phosphorus: contains 41% of nutritional requirements
- Magnesium: contains 34% of nutritional needs
- Copper: contains 24% of nutritional needs
- Iron: contains 20% of nutritional requirements
- Zinc: contains 20% of nutritional requirements
- Folate: contains 11% of nutritional needs
- Vitamin B1 (thiamin): contains 39% of the nutritional requirements
- Vitamin B5 (pantothenic acid): contains 10% of nutritional requirements
- Calcium, Potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin), selenium, vitamin E…
3. What great benefits does this oatmeal bring?
Do you always look to oats as food to lose weight? But besides that, oats also bring more than that for those of you who lose weight. In addition to helping to keep you full for a long time, eating oats also brings many positive signals for our health.
Eating oats supports weight loss, helps keep fit
For women who are looking to stay in shape and lose weight safely, oats are an extremely right choice because eating oats brings a feeling of fullness quickly, reducing appetite.
Oatmeal is rich in soluble fibre, so it is easy to create a feeling of fullness long after eating, helps curb appetite, contains many nutrients to provide the body but has very few calories, so fat burning is also good. Very fast and good for metabolism.
The beta-glucan in oats helps us release peptide YY – A hormone produced when the body is hungry. This hormone will help us reduce the amount of appetite, thereby helping us to eat healthier and more moderate, which will reduce obesity in women.
Eating oats helps reduce good cholesterol for the heart
Oats contain soluble fibre, which helps reduce cholesterol absorption into the blood and does not affect other good cholesterol levels. At the same time, oats also work to enhance blood circulation to protect the heart, helping to prevent some cardiovascular diseases such as stroke, arteriosclerosis…
Besides, the beta-glucan in oats also helps slow down the absorption of fat, slows down the absorption of cholesterol in the human body and reduces the risk of coronary heart disease.
Eating oats helps to nourish beautiful skin
Not only used to make a mask to provide nutrients to the skin, but oats are also a great food for the body to replenish substances to help nourish the skin from the inside.
In pure oatmeal contains ingredients Avenanthramide, a substance that has anti-inflammatory effects, heals wounds, thereby helping to reduce skin dryness, redness, allergies, acne in the skin. The skin will become healthy and white when it is provided with adequate moisture.
Not only has the effect of improving the bad condition of the skin, but oats also have the great benefit of blocking UV rays from the sun. So, why don't you buy oats right away to use as a mask and to nourish your skin?
Eating oats helps increase muscle mobility
In sports, oats are also a very good food to help provide very good energy, thereby helping to increase muscle mobility. Oats provide healthy carbohydrates that promote fat loss.
If you are a person who is often active, exercising, and doing sports, oats are a great choice to help remove excess fat quickly and help your body stay healthy.
Eating foods derived from oatmeal about 3 hours before activity and work will help the body burn fat quickly. With great benefits, try the habit of eating oats every day to see the change.
Eating oats helps strengthen resistance
Through the nutrient-rich ingredient list with the name “Queen of all grains”, we can see how oats bring the body great nutrients.
The beta-glucan component found in oats is an element that helps build a healthy body. Beta-glucan helps heal wounds quickly, helps recovery and strengthens the body's resistance.
Not only that but oats are also packed with antioxidants, which help protect the body from harmful particles known as free radicals. Therefore, you should regularly add this food to your diet to help keep your body healthy.
Eating oats helps prevent indigestion and constipation
Another benefit that we cannot ignore in oats is that it helps to stabilize the digestive system. Oats contain both soluble and insoluble fibres. Soluble fibres when entering the body will help the digestive system function fully, thereby making “faeces” easier.
Oats are rich in fibre, so consuming fibre-rich foods is one of the best natural ways to prevent constipation.
Eating oats reduces the state of neurasthenia
With ingredients such as zinc, calcium, iron, B vitamins, folic acid in oats, it helps to nourish the nervous system and prevent neurological problems, which not only enhances the ability of memory but also helps reduce stress, anxiety,
Building a healthy nervous system is a factor that helps improve life, and also improves mental health.
With the above great benefits, that's why nutritionists advise us to eat oats every day to improve health and build a healthy body.
4. Dosage and some notes when eating oats
The foods that bring many benefits like the above oats, we should trust. However, with any food, any dish should have a moderate amount of use and whether the dish is good or not depends on the body of each person. Therefore, when using oats, we should note a few things to avoid mistakes that have the opposite effect on eating.
Oat bran or whole-grain oat products appear to be safe for everyone when consumed as processed food.
Because if not processed, leaving oats in their pure form can cause intestinal gas and bloat. To minimize side effects, start with a low dose to monitor effects and increase slowly to the desired amount. As the body gets used to the habit of eating oats, these side effects may disappear.
Some warnings when using oats:
- Pregnant women and nursing mothers can use oat bran or whole oats. However, these people should use oats in a processed food form, which is both easy to eat and easy to digest.
- If you have problems swallowing or chewing food, avoid eating oats. Because if you use oats without chewing well, there is a risk of intestinal blockage. Or it should be processed into easy-to-eat dishes such as porridge, soup, soup, etc.
- For those of you with digestive problems, you should avoid eating oat products. Because digestive problems can prolong the time it takes for food to be digested, there is a risk that oats will block the intestines because oats take a long time to digest in the stomach. thick us
Nowadays, as fast food, ready meals are becoming more and more popular. The quickness, convenience and deliciousness of ready-to-eat restaurants are gradually replacing our nutritious home-cooked meals.
However, let's look at the great benefits that homemade healthy foods bring, not only building us a healthy body but also being safe for our own health. Oats are also a very easy dish to prepare and are also delicious and nutritious. Making your own delicious oats at home is now a breeze with oatmeal.
Not only is it good to lose weight but also nutritious, let's build the habit of eating oats right away. Let's pocket for yourself the processed dishes that bring delicious and nutritious oats right away.
Let's look forward to the next article on Bellyfatzone, I will send you very rich ingredients so that an ordinary “weight loss” dish can become as delicious and attractive as a restaurant dish.