In recent years, overseas healthy foods such as chia, acai, goji berries, and Kayla was paid a lot of attention. So much so that it was possible to completely forget about the good old superfudah. So we decided to restore justice and to remind you about the amazing properties of oatmeal.
This grits - one of the most useful and the most currently available products. In addition, there are many very "tasty" way to prepare it, and not only is the fresh porridge, gruel, nepolyubivshayasya many in childhood. Read all about it in today's material. So, oatmeal, sir!
11 reasons have oatmeal most
1. Oatmeal energizes for a few hours
Due to the extremely well-balanced composition of slow carbohydrates, high quality protein, fat and fiber, oatmeal has the highest satiety index among the dishes, the most commonly used on the breakfast. This indicator describes the ability of the product to saturate and to postpone the resumption of hunger. In the half cup (about 77 grams) of dry (uncooked) oatmeal only 303 calories, 51 grams of carbohydrates constitute 13 grams - proteins, 5 grams - fats and 8 grams - Fiber.
2. Oatmeal has exceptional nutritional
As mentioned earlier, oatmeal in no way inferior to other superfudam. It contains many important vitamins, minerals and antioxidants. So, in half a cup of cereal provides 191% of the recommended daily value of manganese consumption, 43% - magnesium, 41% - phosphorus, 24% - Cu 20% - iron, 20% - zinc, 11% - folic acid, 39% - vitamin B1 and 10% - vitamin B5. In addition, oatmeal - a source of powerful antioxidants avenanthramide. According to the research, they have anti-inflammatory and antipruritic properties, prevent the development of coronary artery disease and bowel cancer.
3. Oatmeal helps to lose weight
Oatmeal helps reduce weight due to contained therein beta-glucan - a special kind of soluble fiber. Once in the body, beta-glucan forms a gel that gives a feeling of full stomach. This condition, in turn, stimulates the production of hormones responsible for appetite control. A feeling of fullness can last up to several hours, reducing the total number of calories consumed per day.
4. Oatmeal is suitable for a gluten-free diet
By their nature, oatmeal does not contain gluten. Studies confirm the safety of 50-100 grams of cereals per day for most people with celiac disease or have a sensitivity to gluten. However, those who can not tolerate gluten, it is important to know what is usually oats is processed at enterprises working well with foods containing gluten. This leads to the ingress of particles during its entire production. That is a small amount of gluten in your oatmeal, most likely, will still be present, so be careful or purchase cereal in a package labeled "gluten-free".
5. Oatmeal establishes the bowels
And again on the tissue... Besides the soluble oat flakes also contain insoluble and its shape. The latter contributes to more effective movement of food through the digestive tract, including struggling with constipation. But soluble fiber improves intestinal microflora as a source of food for his "good" bacteria.
6. Oatmeal regulates blood sugar
In oatmeal a low glycemic index. This means that the absorption of carbohydrates from it slowly and do not cause adverse health adhesions in blood sugar levels. Contributes to this already familiar beta-glucan, a form of soluble fiber. It is believed that it has a positive effect on blood sugar levels in healthy people and in obese and diabetic patients.
7. Oatmeal struggling with insulin resistance
Insulin - a hormone that regulates blood sugar levels. Insulin resistance - a condition when the body produces its but ceases to react to it and, as a consequence, to use glucose for other purposes (cell power). This causes a sharp "accumulation" and the rise in blood sugar can lead to diabetes and weight gain. Eating porridge in the food containing beta-glucan, helps improve insulin sensitivity to 40%.
8. Oatmeal heals the cardiovascular system
Scientists have found that the beta-glucan is already mentioned as effective in reducing the level of bad cholesterol, thereby eliminating one of the most common causes of heart disease. Another part of the conditions of developing heart disease - is the oxidation of bad cholesterol when it interacts with free radicals. The process causes inflammation and tissue injury of arteries and can lead to heart attacks and strokes. One study confirmed the efficacy of antioxidants contained in oatmeal in the prevention of oxidative reactions involving cholesterol.
9. Oatmeal helps reduce blood pressure
A 2002 study in which the subjects for six weeks on a daily basis ate oatmeal, found that such a regime thereby reducing high blood pressure levels and as a consequence, decrease the risk of a dangerous disease - hypertension. And it is once again the merit of soluble fiber, which made possible such a positive change in the health of the study participants.
10. Oatmeal strengthens the immune system
Another amazing feature of beta-glucan - enhance the action of natural defense mechanisms body, fighting with dangerous "offenders outside": bacteria, viruses, and fungal infections parasites. The ability of dietary fiber from oats to strengthen the immune system, as well as other properties already mentioned it has been confirmed scientifically.
11. It reduces the risk of developing cancer
Studies have found that substances contained in oatmeal, namely, antioxidants and fiber, help to prevent and combat the development of various cancers. Among them, colon cancer, as well as some cancers associated with hormonal abnormalities, such as breast cancer in women. The risk of the latter is reduced more than 50% when subject to a diet containing 30 or more grams of dietary fiber per day.
We hope that you have left no doubt that the oatmeal - the real superfud.
And quite unexpected life hacking: try to cook savory oatmeal. For this fry in olive oil a small amount of onion, add thereto a half cup of oatmeal and fill all double volume of water, salt and pepper to taste. Boil the mixture over medium heat until tender. Feeding porridge, already in a bowl, add to it a poached egg and season with fresh herbs.
Bon Appetit!
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