How to eat the best cereal to cook better than the nutritional health
As the saying goes, people use food as their day. However, after everyone has settled the basic requirements of eating full stomach, how to eat better is just a matter of opinion. For urban white-collar friends who have limited leisure time but want to try their best to improve their quality of life, oats, a seemingly unfamiliar name, suddenly became one of the first choices for healthy food.
The first move: oats best breakfast food
The first and most important thing about eating oatmeal is: Use it as a main food at breakfast! Of course, for many white-collar friends who need to stay up late to work overtime, a bowl of oatmeal is also a good day-night choice. This is determined by the nutritional characteristics of oatmeal itself.
Our country has always had the tradition of "eating with food". In the middle and late meals for dinner, we will eat rice or flour as a staple food. From a nutritional point of view, the main role of these two kinds of staple foods is to provide enough starch as a source of heat for human activities. The unique feature of oats is that, in addition to containing enough starch, it also has a sufficient supply of protein and dietary fiber: the water-soluble dietary fiber in oats is 4.7 and 7.7 times that of wheat and corn, respectively.
Consumption of oats as a staple food at breakfast can not only provide enough calories, supplement the protein needed by the body, but also rely on the unique effects of dietary fiber, control the smoothness of digestion, help the body maintain normal blood sugar levels, and let the digestive system in its The entire body continues to provide energy for the entire day. Eating enough oats for breakfast also provides a good "catalyst" for a whole day's healthy digestion.
The second measure: light and refreshing is the premise
Friends who have tried oatmeal for the first time may feel that the taste of oats is lighter. Some friends don't adapt to this light taste. They add a lot of oil, salt, ginger, green onions or leeks to oatmeal, or add a lot of sugar to taste. A friend thinks that since China's traditionally grown oats also have an alias of "oil and wheat," it must be a very "oily" food.
In fact, there are many different varieties of oats. The varieties traditionally grown in China called “oil wheat†or “buckwheat†belong to naked oats, and the food that is widely used as a breakfast staple is imported oats. The oats imported from Australian origin have a certain difference between the nutrient content and the traditional cooking methods, ie, with domestic oats.
The refreshing texture of Oatmeal itself, in its popular European and American countries, is precisely why people love oats. A large number of studies have shown that it is not advisable to consume excessive amounts of oils and minerals during breakfast hours, and excessive sugar intake is undesirable at any time. These excessive adjustments have in fact undermined the inherent role of oats in regulating the body's digestion rhythm. The unique effects of oats in the activation of human cardiovascular and blood glucose levels.
The more reasonable way to eat is to prepare light oatmeal or oatmeal. Friends who like sweetness can add appropriate amount of milk, soymilk and a small amount of white sugar. Friends who like salty can add some lean meat, vegetables and a little salt. The boiled oatmeal is more balanced and has a pleasant taste that is enough to lift your breakfast's good appetite.
The third measure: The fire tastes better
In our country's traditional food culture, as long as it is porridge, it is very particular about the heat. It is generally believed that the longer and worse the porridge is cooked, the easier it will be to digest and absorb it. However, this rule may not apply to oatmeal foods. The mastery of the heat depends on the type of oats you purchase.
For "cooking type" oats, the boiling time is not more than 3 minutes. If using a microwave oven, soak in boiling water and heat for 1 minute.
On the other hand, most of the oatmeal foods that people buy back from supermarkets have been processed into "non-cooked" types. Taking instant wheat oatmeal of Ximai as an example, it has undergone a 3S curing process and a low-temperature baking process during the production and processing process to ensure that no nutrient components are lost. For such a product, it is not even necessary to use open flame cooking. Simply add boiling water and soak for 3 minutes to make a full-fat, nutritious oatmeal.
The fourth measure: accessories with organic clever
A bowl of elegant oatmeal is a good choice for a healthy breakfast. If you want to continue the icing on the cake, you may wish to add a small amount of accessories according to your personal preferences and nutritional needs. There are two ways to add this.
For cooking-type oat foods, since it still needs to be heated and boiled, some red dates, glutinous rice, or glutinous rice can be added before putting it into a pot or microwave oven. Take the beauty and blood circulation benefits of these traditional foods and cook them with oats to increase the nutritional value of breakfast.
For the non-cooked oat foods, besides adding milk, soy milk and other liquid foods, you can also add some foods your own body needs such as fruits, nuts, and even some nutritional drinks such as Iowa, coconut milk according to their usual preferences. It is all right. Of course, an easier way is to directly purchase complex nutritious oatmeal, which contains a variety of nutrients that are easily absorbed by the body. The taste is already pre-deployed, and there is no need for self-deployment and it is more convenient to eat.
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