It is said that oats are the king of nutrition, but do you know how to choose oats?

Oats are anti-aging, beautifying, but how to eat oats? Which oats are better?

1. Oats have a good effect in controlling blood sugar and blood lipids, largely due to the -glucan.

It gives oats a sticky texture, so it can be understood that the stickier the oats, the higher the -glucan content and the better the nutritional value.

However, because -glucan expands in size after absorbing water and swells, and stays in the gastrointestinal tract for a long time, people with poor gastrointestinal tract may feel uncomfortable after eating, so be careful not to eat too much.

21. Whole oat grains - dextran retains the most and is also the best;

2. The second is oat rice made from peeling oat grains;

3. Again, it is raw oatmeal made by flattening oat rice or oat kernels.

However, because of the protection of the skin and the compact structure, the whole "oat grains" need to be soaked in advance, coupled with a long time of cooking, and cooked in a rice cooker for more than 40 minutes to dissolve the -glucan in it to obtain the most viscous oatmeal. And the oat rice that has been milled can be boiled directly in the rice cooker without soaking.

3. The whole oat grains or oat rice are directly flattened to make raw oatmeal, which retains the most complete nutrition, is easier to cook, and has better health care value.

However, the glycemic index may increase after processing. The glycemic index of raw oatmeal when cooked is 40 70. On the other hand, the glycemic index of oat grains or oat rice is not higher than 60.

Because the cooking time of oat grains and oat rice is longer, and raw oatmeal can be boiled for 20 to 30 minutes, so for people who have limited time but need to control blood sugar and blood lipids or those with poor gastrointestinal function, raw oatmeal is more suitable.

4. The miscellaneous grain area generally sells oat grains, oat rice, and oatmeal, which is more affordable. Most of the large bags on the shelves are processed oat products, such as oatmeal, oat flour, etc., which are relatively high.

If you buy oats in the cereal area, you should pay attention to smell whether the oats have a peculiar smell, because oatmeal has a higher fat content, so the storage tolerance is slightly worse.

Look at whether it's oatmeal rice or oatmeal, raw oatmeal or instant oatmeal, and choose what you need.

This is the trump card to judge whether oats are "pure", if the ingredient list only has the same raw materials as oats, it means that it is pure oats.

If the list of orange ingredients is very long, in addition to oats, there are also oatmeal, sugar, maltodextrin, oil, food additives, etc., which is not considered a good oat.

Look at the protein, if the protein content in the product is less than 12%, you should be cautious to see if it is pure oats.

Some have to be boiled for a long time, some are boiled for a few minutes, some can be soaked for a while, and some are ready to eat right out of the bag. The shorter the cooking time, the lower the viscosity of the taste, and the worse the health value.

Because it is rich in nutrients, and it can play the role of coarse grains. It is rich in amino acids, relatively high in vitamins, and saponins, rich in linoleic acid, and has a lot of soluble fiber.

Because this kind of oats can play a role in digestion, and it is also a very good coarse grain, and it can also enhance people's physical functions. Oats are very rich in dietary fiber, and are also rich in protein, fat, calcium, iron and other trace elements.

Because oats are made of this kind of coarse grain, and oats have a lot of nutrients, including vitamins, proteins, and fatty acids, it will be said to be the king of coarse grains.

The nutrients in oats are quite high, the protein and calcium content of oats is the highest in cereals, and they have B vitamins as well as minerals.

Oats also have a variety of nutrients such as vegetable protein, fiber and vitamin B, which have high nutritional value and excellent health benefits, so they are known as the king of whole grains. Oats are a kind of cereals, and it has a wide variety, that is, wild wheat is mainly produced in Jilin, China, Heilongjiang and Qinghai are the highest nutritional value of coarse grains, people can absorb rich nutrients after eating oats, can also maintain good health, and prevent a variety of chronic diseases.

1. Nutrients of oats

It is also a kind of healthy food with high nutritional value, it not only contains linoleic acid, linolenic acid and unsaturated fatty acids, but also contains a variety of trace elements that are beneficial to the human body, and contains rich plant protein and more than a dozen kinds of amino acids and vitamins that are beneficial to the human body.

2. Why oats are the king of coarse grains

1. Oats can cleanse the intestines and detoxify, moisten the intestines and laxative, and also prevent obesity, which is the main reason why people say that oats are the king of coarse grains, because oats have a natural intestine, and the oats are copied into the insoluble dietary fiber it contains, which can soften the stool after entering the human body, promote the production and discharge of stool, and regular consumption can prevent and relieve constipation, and people can also increase the body's satiety after eating oats, which can reduce the body's intake of other high-calorie foods and prevent obesity.

2. Lowering cholesterol and maintaining cardiovascular health is the main reason why people say that oats are the king of coarse grains, because oats contain soluble dextran and oat saponins, which can purify the blood and clean up the cholesterol in the blood after entering the human body, prevent the rise of blood lipids, and maintain stable and normal cardiovascular function. Eating oats regularly can also control blood sugar, prevent blood sugar from rising, and also improve the body's sensitivity to insulin, which will keep the human blood sugar index stable.

Oats are well-deserved kings of coarse grains, it not only has high nutritional value, contains many types of nutrients, but also has a variety of health effects, can prevent and resist disease and maintain the figure, other coarse grains are not as good as oats.

Protein, dietary fiber, calcium, B vitamins, minerals; Because oats have a high nutritional value, he can not only supplement the vitamins needed by the body, but also supplement calcium, supplement protein, and increase satiety after eating, which is conducive to **.

Oats have nutrients such as protein, fat, dietary fiber, folic acid, calcium, and iron. Because oats are rich in various nutrients and are good for good health.

It can supplement vitamins, lower blood sugar, supplement calcium, supplement dietary fiber, and prevent constipation. Because oats are very high in nutrients.

Oats can be said to be the "star" of the cereal family. But there are so many varieties of oat products. Oat grains, rolled oats, rolled oats, which is best?

Oats, the stickier the better, oats have a good effect on regulating blood sugar and blood lipids. Most of them come from -glucan. It gives the oats a sticky glutinous rice texture, so it is understandable that the thicker the oats, the higher the -glucan content and the better the nutritional value.

Dextran becomes larger after absorption and expansion, and the gastrointestinal retention time is long, so people with poor stomach will feel uncomfortable eating it, so please be careful not to eat too much.

The whole grain "oat cereal" due to the protection **, the structure is strong, it needs to be soaked early, plus long ripening, and boiled in a rice cooker for more than 40 minutes to dissolve the dextran and get the most sticky oatmeal. Ground oatmeal does not need to be soaked, just put it in the rice cooker and cook it. If you have a bad stomach, eat raw oatmeal porridge, and make it directly according to whole oat granules or oatmeal porridge, which is the most nutritious, easy to cook, and has good health value.

The glycemic index may rise after processing. The glycemic index of raw oatmeal when cooked is 40 70. The oat grains, oatmeal, glycemic index of the whole egg does not exceed 60.

Oat granules, oatmeal has a long cooking time, so raw oatmeal porridge only takes 20 to 30 minutes, so the time is limited, but for people who need to control blood sugar and blood lipids and people with decreased gastrointestinal function, raw oatmeal porridge is suitable.

Choose pure oats to buy in coarse grain areas, which usually sell oatmeal, oatmeal, and oatmeal, which are relatively cheap. Most of the bales on the shelves are processed oat products, such as oatmeal, oatmeal, etc., which are relatively high. The oats bought in the cereal area do not have the taste of oats, and the fat content of oatmeal is high, so the storage is slightly poor.

Oatmeal or oatmeal, raw oatmeal, instant oatmeal, choose what you need. A killer in judging whether oats are "pure" or not. That is, if there are only ingredients such as oats on the ingredient list, it is pure oats.

If the list of materials is long, in addition to oats, there are cereals, sugar, maltodextrin, oils, food additives, etc., which are not good oats. In terms of protein, if the protein content of the product is less than 12%, it is necessary to carefully consider whether it is pure oats. Some boil for a long time, some boil for a few minutes, some soak once, and some can be eaten after opening the bag.

The shorter the cooking time, the lower the viscosity of the taste and the lower the health value.

Compared with raw oatmeal porridge, after deep squeezing, the viscosity and taste decreased, the glycemic index also increased, and the effect of blood sugar and blood lipid regulation also decreased. Oatmeal eaten on the spot with hot water can have a glycemic index of more than 80, which is similar to white rice, and is not suitable for the three major groups of people, such as indigestion and thin body. Most of them are not pure oats, and there are also puffed grains such as corn, wheat, and rice, so it is difficult to bring out the health effects of oats themselves, and they will also add sugar, oil, and other ingredients.

The high rate of calorie rise and blood sugar rise makes it not suitable for regular eating as a staple food.

This is because oats are all coarse grains, and they are also relatively low-fat, and they are generally some cereals or calcium, so they are very suitable for people to eat, and they can also increase satiety.

Night charm generally contains a lot of nutrients, such as vitamin C, and protein, because if you eat more oats, it is good for our female body, and it also has certain benefits, unlike eating more meat, which can cause high blood pressure.

There are many nutrients calcium, magnesium, iron, zinc, etc., because it can lower cholesterol, prevent anemia, and prolong life, so it is called the king of whole grains.

1.Fat: Oat fat mainly contains linoleic acid, which has a very important physiological function in the human body.

2.Protein & Amino Acids: Oats are rich in protein. Oat protein is highly nutritious.

3.Vitamins and minerals: Oats are rich in vitamins such as vitamin B1, vitamin B2, vitamin E, etc. It is highly nutritious and can also relieve stress and promote sleep.

Oat rice is recognized as one of the world's most nutritious grains. Its nutritional value is very high, its fat content is 4 times that of rice, and the content of 8 kinds of amino acids and vitamin E required by the human body is also higher than that of rice and white flour. Nutritionists have found that oats are also an ideal food for preventing atherosclerosis, high blood pressure, and coronary heart disease.

It is rich in Yashan acid, accounting for 35%-52% of all unsaturated fatty acids, which has auxiliary effects on diabetes, fatty liver, constipation, edema, etc., and is beneficial to the middle-aged and elderly to improve physical strength and prolong life.