Oatmeal dishes are considered very beneficial for the digestive system. They are included in many therapeutic diets, recommended for children. How useful are they really? How many carbs are in oatmeal? And is it worth eating it for those who want to lose a few extra pounds?

Oatmeal is one of the products that came to us from other countries. In England and Scotland, it has been considered a traditional breakfast for more than one century. Its composition allows you to stay full for a long time, at the same time gives a feeling of lightness, gives energy for several hours. In addition, such a breakfast is suitable for the whole family, including children.

Oat flakes

Traditionally, this cereal is found in the form of flakes. They are obtained, of course, from oat grains, pre-treated with steam and flattened. In this case, part of the shell remains.

Oat flakes are divided into types according to the following criteria:

• degree of purification (meaning just the presence of an oat grain shell);
• steaming time (number of minutes required to cook porridge);
• the thickness of the flakes (the thinnest ones can be cooked almost instantly, but they also have much less useful properties).

High-quality flakes of golden or light brown color with darkish veins, they have a characteristic unobtrusive cereal aroma. In good cereals, there are no impurities and foreign odors, it is crumbly, does not stick together.

We can only guess about the benefits of muesli!

Composition of oatmeal

Oatmeal contains a sufficient amount of coarse dietary fiber. When passing through the intestines, they absorb liquid, swell to the maximum size, and then absorb all the toxins and toxins, thus cleansing the body.

The fiber in oatmeal also brings a lot of benefits to the body:

• stimulates the processes of digestion;
• normalizes peristalsis;
• is the prevention of constipation.

In addition, this porridge contains phosphorus. Without this trace element, it is difficult for the body to generate energy for its full functioning.

Thanks to its unique composition, the product helps lower cholesterol levels, which reduces the risk of plaque formation on the walls of blood vessels. If you regularly eat oatmeal, then the likelihood of a stroke and the development of atherosclerosis will be significantly lower, and the nervous system will become more stable.

oatmeal calories

The number of calories, as well as how many carbohydrates in 100 grams of oatmeal directly depends on the method of its preparation. Traditionally, it is cooked in water or milk, often with all sorts of additives:

• sugar and salt;
• vegetable or butter;
• fresh berries and fruits;
• dried apricots, raisins and other dried fruits, nuts.

When calculating the calorie content and the amount of carbohydrates, protein and fat in the finished porridge, you should definitely take into account the indicators of additives, if any.

Dry oatmeal

It may seem that the product is quite high-calorie in its composition, but in fact it is not. In boiled oatmeal, due to the addition of water or milk, there are much fewer carbohydrates; it is not for nothing that specialists from all over the world recommend this dish to diabetics with one voice.

How many carbs are in oatmeal

What could be easier than steaming cereal with boiling water? In just a couple of minutes, you can enrich the taste of the dish with your favorite additives and get enough of healthy food for a long time. Due to the content of complex carbohydrates in porridge from oat grains, the energy obtained as a result of its consumption is stored for a long time. If we use clean water for cooking, we get the following indicators:

• 88 kcal;
• 15 grams of carbohydrates;
• 1.7 grams of fat:
• 3 grams of proteins.

Oatmeal with milk

Of course, there are a few more calories in such porridge. With an average fat content of milk, we get the following indicators:

• 105 gr kcal;
• 14.2 grams of carbohydrates;
• 4.3 grams of fat;
• 3.2 grams of proteins.

It turns out that in boiled oatmeal with milk, the amount of carbohydrates decreases slightly and the percentage of proteins increases.

Oatmeal cookies

This sweet treat is loved by both adults and children. It is considered both insanely delicious and very useful. Let's see how many carbohydrates are in oatmeal cookies, which we have loved since childhood. If we are talking about a classic recipe, then the averages are as follows:

• 412 gr kcal;
• 66.08 grams of carbohydrates;
• 14.15 grams of fat;
• 6.28 grams of proteins.

Naturally, these figures can vary greatly depending on the recipe and the quality of the products used for cooking. It is worth noting that high-quality oatmeal retains many of the properties of oat grains.

Instant Oatmeal

Colorful bags of almost instant dry porridge are very popular lately. Do not forget that along with saving time for preparing breakfast, consumers lose a lot of useful substances, since in this case the thinnest flakes are used. In addition, the calorie content of porridge will be completely different - as much as 350 kcal.

The healing properties of oats have been known since the dawn of medicine. Hippocrates recommended drinking oatmeal for general health. True, a modern person is more accustomed to eating not whole grain cereals, but oatmeal. They cook much faster and at the same time are part of many popular dishes. In the article we will tell you what benefits oatmeal brings to the body. We will also analyze who should treat it with caution or completely remove it from the menu.

Types, composition, glycemic index, calorie content of oatmeal

Oat flakes are oat groats that have gone through several stages of industrial processing: cleaning, grinding, steaming. In appearance, they resemble petals of different sizes, smooth or corrugated.

Kinds

Depending on the degree of processing, the main types of oatmeal are distinguished:

1. Hercules. Smooth large flakes from flattened grain, steamed. Cooking time - 18-20 minutes.
2. Petal (grooved). The flakes are thinner, rolled out by special rollers to obtain a corrugated surface. This treatment reduces the cooking time to 10 minutes. They also undergo steam treatment.
3. Instant cereal. Maximum polished, steamed, crushed, thin due to careful rolling. Do not require cooking. Otherwise called instant oatmeal or porridge-minute sachets.
4. Extra. The “Extra” type is divided into 3 subspecies: the largest flakes (more than “Hercules”), from whole grains, minimally processed without thermal exposure, retain the properties of the grain, contain the maximum amount of fiber; flakes from chopped cereals, smaller than the first ones; are made from small cereals, boil quickly, are more suitable for feeding young children.

Some types of oatmeal include products such as muesli and granola. Although it is rather oatmeal dishes. They contain honey, nuts, and sometimes sugar. Granola is also baked and often topped with flakes from other cereals.

Composition and content of BJU

According to the reference book of Academician of the Russian Academy of Medical Sciences V.A. Tutelyan "Tables of the chemical composition and calorie content of Russian food products" the composition of oatmeal includes:

In 100 gr. oatmeal contains 12 gr. protein, 8 gr. fat, 67 gr. carbohydrates and 13 gr. . Energy ratio of BJU: 13% / 17% / 75%.

Glycemic index

The glycemic index and calorie content of oatmeal depends on the method of preparation:

• dry cereal - 305 kcal, GI - 50 units;
• boiled on water - 88 kcal, GI - 40 units;
• boiled in milk - 102 kcal, GI - 60 units.

The data are given based on 100 gr. product.

When choosing a product in the store, pay attention to:

• color (creamy white with a beige tint) and integrity of the flakes;
• tightness and packaging material - oatmeal is stored in a plastic bag for 4-6 months longer than in a cardboard container;
• expiration date: the countdown is not from the date of packaging, but from the date of production.

During long-term storage, flakes often acquire a bitter taste, so you should not make stocks of oatmeal.

Useful properties of oatmeal

Oatmeal is an excellent source of polysaccharides, or the so-called. Such substances help a person to save energy for a long time after eating, support the emotional background, improve mood. Regular consumption of cereals prevents the formation of cholesterol plaques, improves heart function, and stabilizes weight. They have the most beneficial effect on brain activity, stomach and appearance.

Effect on the gastrointestinal tract

Oatmeal porridge, especially liquid consistency, envelops the stomach, creating a protective environment and reducing excess acidity. Therefore, it is especially recommended by gastroenterologists for gastritis and ulcers in order to relieve pain without drugs.

Oatmeal removes toxins and toxins, normalizes the work of all organs of the digestive tract. Due to the high content of fiber and coarse fiber for the intestines, the flakes act as a gentle scrub. As a result, the walls are cleaned, patency improves, and peristalsis is stabilized.

"Food" for the brain

This is what many nutritionists quite deservedly call oatmeal. Flakes rich in B vitamins have a positive effect on brain activity. helps brain cells absorb amino acids and nutrients. Pantothenic acid (B5) improves mental abilities. stands on the protection of the membrane of gray matter cells. In addition, iodine contained in cereal increases concentration, while iron and zinc normalize cognitive function.

Skin and hair beauty

The healing effect of oatmeal on the skin is multifaceted. They slow down the aging process and the formation of wrinkles, maintain water balance, relieve inflammation, and nourish the hair roots.

At home, flakes are also used to prepare:

• masks (for the skin of the face and head);
• scrubs;
• means for washing;
• tonics;
• natural powder.

Oatmeal cosmetics are universal. They are suitable for all skin types, and the effect of their exposure is visible immediately.

Can oatmeal harm the body?

With all the obvious benefits, in some cases, oatmeal can be harmful. First of all, it concerns instant oatmeal. Multi-stage industrial processing of grain to the state of porridge-minute deprives flakes of the healing properties of oats. Coarse fiber is destroyed to reduce cooking time. Significantly increases the glycemic index.

Regular consumption of the so-called "instant" oatmeal leads to weight gain. The same problem awaits people who flavor large portions of oatmeal, sugar, milk. In this case, even the most useful "Hercules" will cause problems in the functioning of the organs and systems of the body.

Important! For the prevention of osteoporosis, older people should reduce their consumption of oatmeal to 2-3 times a week.

The harm of oatmeal is also associated with the presence of phytic acid in their composition. Phytin is found in cereals, legumes, nuts and has strong demineralizing properties. The insidious compound leaches calcium from the bones and interferes with the absorption of beneficial minerals from the flakes themselves. But do not panic: to get osteoporosis from oatmeal, a healthy person needs to eat a huge amount of porridge.

You can download a table of the content of phytic acid in various products.

Nuances of use

The calorie content of oatmeal is not the smallest, so it is better to make them the basis of the morning meal. More useful for the body is porridge cooked on water in combination with fruits or berries.

Oatmeal during pregnancy

Oatmeal is included in the list of foods that are especially recommended for pregnant women. Flakes contain a large number of trace elements and vitamins, which are vital during the period of bearing a child.

Let's highlight the key ones.

1. : prevents the development of congenital malformations in the fetus.
2. Iron: prevents anemia in pregnant women and oxygen starvation of the fetus.
3. Vitamin B6: reduces stress, fights toxicosis.
4. , : have a positive effect on appearance (especially on the condition of the skin, nails, hair).
5. : ensures the normal process of digestion, solves the problem of constipation without the use of drugs.

Oatmeal can be harmful if the expectant mother consumes it in excess. Stick to the daily norm - no more than 300 gr. finished product.

With lactation

After childbirth, the body of a nursing woman is weakened and needs a quick recovery. Oatmeal will come to the rescue again: they will provide energy, contribute to the healing of birth injuries. However, any new product for a young mother should be carefully introduced into the diet. You should start with porridge "Hercules" or "Extra No. 1", boiled in water.

Mom eats a small portion (a few tablespoons) and watches the reaction of the baby. If there are no colic, the child's stool has not changed, rashes have not appeared, feel free to add oatmeal to the menu on a regular basis. If problems still arise, you can try oatmeal again only after a month.

The recommended rate is 200-250 gr. ready porridge. Such a portion will not overload the intestines of the crumbs and will not cause increased gas formation. Pediatricians advise including flakes on milk in the diet when the baby is already 3 months old.

When losing weight

The nutritional characteristics of oatmeal make it a versatile product for many well-known diets, including those with excess weight. By including in the menu porridge on water without oil, salt, sugar, you will significantly reduce the calorie content of the diet, speed up protein metabolism, increase muscle mass, and reduce the amount of excess adipose tissue.

Oatmeal can be the basis of a mono diet. For 5 days, a person eats only oatmeal: 250 gr. 4-5 times a day. Weight is usually reduced by 4-6 kg. True, this method is not suitable for everyone, and it cannot be called absolutely safe. It is more useful to arrange for yourself 1-2 times a week unloading "oatmeal" days on cereal.

Oatmeal in the children's menu

The first acquaintance with oatmeal porridge begins with the introduction of complementary foods in infants. For babies on artificial feeding - at the age of 6-7 months, on natural - at 8-9 months. The best option is to grind the flakes into flour and cook with water or formula milk. After a year, porridge is cooked from oatmeal without grinding in milk (if there is no allergy to it). The density of porridge depends on the taste preferences of the child.

In the children's menu, oatmeal is used in soups, casseroles, pastries, jelly, desserts. However, the healthiest option for kids of all ages is hot oatmeal for breakfast. This result was obtained by American nutritionists from Cardiff University (Great Britain).

According to the results of the study, schoolchildren aged 9 to 11 who regularly ate breakfast showed better academic results compared to their peers who ignored the morning meal. At the same time, those who did not eat breakfast cereals, chips or sandwiches, but ate their oatmeal porridge, showed significant improvement in mental abilities within 18 months.

Who is contraindicated in oatmeal?

The main contraindication for eating food is food allergy. However, intolerance to oatmeal is practically not found in people. True, the reason to completely abandon oatmeal can be a rare pathology called celiac disease.

The disease is an intolerance to gluten - a vegetable protein in wheat and similar cereals (rye,). There is no gluten in oats, and its analogue avenin causes a negative reaction in celiac patients in only 1% of cases. It would seem that oatmeal in this case is practically safe. But it's not.

It happens that oats are harvested in fields where wheat previously grew, and flakes are produced on equipment that processes wheat or rye grains. Therefore, gluten in a small amount gets into oatmeal. If the manufacturer guarantees that the cultivation and processing of oatmeal was carried out without "contact" with wheat, then the products are labeled "gluten-free".

Refusing instant oatmeal is, first of all, people with a diagnosis of diabetes (types 1 and 2). The product, practically devoid of coarse fiber, is processed in the body and absorbed rapidly. The result is a sharp increase in blood glucose levels.

Note! Flakes like "Hercules" and others, minimally processed and requiring long cooking, on the contrary, are extremely useful for diabetics. Due to their high fiber content, they keep sugar levels stable. Moreover, inulin, which is part of oatmeal, helps insulin-dependent patients to reduce the daily dose of the drug.

Doctors also advise patients with gout to exclude oatmeal from the menu. Purines in flakes for healthy people are needed for the absorption of vitamins and metabolic processes. They harm the body of patients, contributing to the accumulation of uric acid in the joints and provoking an exacerbation of gouty arthritis.

Conclusion

Oatmeal is a healthy and even healing food product. Their beneficial effects on the body are many times greater than the potential harm from use. An irreplaceable breakfast dish will support health, improve mood, provide excellent well-being and clarity of mind at any age.

Oats have long been recognized as a storehouse of substances that carry energy and benefit the body. In some countries, such as the UK, oatmeal in the morning has become traditional. In our country, oatmeal is liked both in childhood and in adulthood, especially when a person is worried about his health.

What it is?

As a rule, oat flakes have a light brown or golden hue with darkish veins, a corrugated or smoothed surface and a pleasant cereal aroma. The product differs in the degree of cleaning, steaming time and thickness. Moreover, the thinner the flakes, the less time is spent on their preparation. But even substances that benefit our body can be stored in thin flakes much less than in dense ones.

Oat flakes are made from pre-steamed oat grains, which are flattened with the destruction of the core structure and partial preservation of the shell layer. The production of flakes begins with the collection of grain, its drying and cleaning. After that, the raw material is subjected to mechanical grinding and steaming. At this point, the grain is softened, thanks to which it is possible to reduce the time spent on the manufacture of the finished product. Then rolling is carried out, which increases the specific surface area of ​​the grain.

Kinds

According to GOST 21949-93, all oat flakes, taking into account the peculiarities of grain processing, are divided into several names: "Hercules", petal and "Extra".

Oat flakes "Hercules" and petal are made from oatmeal of the highest grade.

"Hercules" is distinguished by the smoothness of the relief, and is slowly cooked in a microwave oven. It takes time to bring them to full readiness. In addition, the grains undergo preliminary steam treatment. One of the varieties of Hercules flakes is flakes made from flattened cereals, which pass through corrugated rollers that form a pattern on the surface. Their cooking time is an order of magnitude less than that of ordinary oatmeal flakes.

Petal oatmeal is made using a method that is in many ways similar to oatmeal, but the grains are subjected to additional processing. At the exit, they are lighter, thinner and contain less husk (flower film), which spoils the taste of the finished product and is considered an irritant in the presence of certain diseases.

For the manufacture of the brand "Extra" first class oats are taken. "Extra" is divided into several subspecies according to the time spent on their preparation.

• №1 - from whole oatmeal. According to their parameters, they are larger, they are distinguished by a high content of fiber.
• №2 - from cut grains, while small flakes are obtained.
• №3 - instant flakes from crushed grains. They differ in the smallest size indicators and they are more often used in the diet of children.

Composition and calories

If you delve into the composition of oat grains and calculate their calorie content, it is easy to understand why oats are rightfully considered one of the most unique cereals. Its shell and inner part contain a huge amount of nutrients that have a positive effect on the organs and systems of the human body. Small deviations in calories are allowed.

It is worth noting that the same volume of oatmeal on water contains 88 kilocalories, in milk porridge - 102 kilocalories, in whole grains - 108 kcal.

Flakes are most often boiled immediately before eating, while it is convenient to measure them with tablespoons or large spoons. Since approximately 14-15 g of the product is placed in one spoon, it can be assumed that the calorie content will be 50-55 kcal.

Oatmeal is made up of carbohydrates, proteins and fats. The bulk is accounted for by carbohydrates - they are composed of about 65 grams, proteins and fats - 11 and 6 grams, respectively. Also in the flakes there is water - about 12 grams, and dietary fiber - 6 grams.

As you know, oats are a fortified cereal. The natural formula of cereal contains:

• nicotinic acid (PP);
• tocopherol (E);
• biotin (H);
• vitamin group B: folic acid (B9), pyridoxine (B6), riboflavin (B2), thiamine (B1).

Also, micro and macro elements, which are an integral part of oatmeal, are of great benefit to humans.

These include the following components:

• silicon;
• potassium;
• phosphorus;
• magnesium;
• calcium;
• chlorine;
• sulfur;
• sodium;
• iron;
• manganese;
• zinc;
• copper;
• fluorine;
• vanadium;
• molybdenum;
• selenium;
• chromium;
• cobalt;

What are useful?

Oatmeal porridge is one of the best options for an early meal. Its most useful properties can be described endlessly.

• Hercules porridge has a positive effect on the emotional state, improves mood, while improving the functioning of the intestinal tract and generously endowing the body with vitamins.
• Meals with flakes relieve hunger for a long time and are easily digested.
• Thanks to the daily use of porridge, it is easy to cope with constipation and stool disorders.
• Due to the presence in the grains of such mineral substances as calcium and magnesium, there is an improvement in the functioning of the cardiovascular system, blood is purified from cholesterol. Flakes are recommended to be included in your menu for people with a predisposition to heart attacks and strokes.
• Oatmeal is a great helper to normalize sugar. For diabetics, porridge with minimal processing is useful. She has a GI of 40-50. The quick-cooked cereal has a 66 carbohydrate-to-glucose change score, so it's best to avoid eating them in this instance.
• Thanks to a variety of vitamin and mineral selection in flakes, the protective properties of the body are enhanced. It is especially recommended to eat the product in winter. It should also be present in the diet of people suffering from reduced immunity.
• Oatmeal porridge is actively used in baby food, and a special porridge adapted for the children's digestive system is often recommended by pediatricians as a first food, especially when there is insufficient weight gain.

• Promotes rapid recovery after illness and recovery in the postoperative period. Largely due to food ease.
• Oatmeal is very often recommended for people who are overweight. Weight loss occurs due to the activation of metabolic processes. Oats are present in many diets - both therapeutic and prophylactic, and aimed at losing weight.
• Flake dishes that do not require cooking retain more nutrients.
• Folic acid contained in flakes is indicated for all pregnant women. She takes an important part in the formation of the fetus.

When are they harmful?

Despite the impressive number of useful indicators of oatmeal, There are also restrictions on their consumption.

• One of them is the poor tolerance of cereals. Otherwise known as celiac disease. This happens when the body simply does not perceive oatmeal - digestive processes are disturbed, allergic reactions begin.
• It is not recommended to get involved in porridge and with diarrhea. The product weakens the intestines, making it work faster, and in the case of diarrhea, this is completely unnecessary.
• Do not replace all meals with cereal. Undoubtedly, this is a useful product, but if you eat it along with sugar, cream, full-fat milk, salt, then extra centimeters at the waist will not take long.
• Experts also warn about the dangers of excessive consumption of porridge, since there is a risk of washing off calcium, and at the same time there is a violation of the absorption of vitamin D. With a prolonged absence or lack of these elements, the likelihood of developing osteoporosis is high and there is a risk of other bone diseases.

How best to use?

Flakes can be boiled in water or milk, pour kefir, make whole-grain pastries from them, cook jelly or oat milk. Some varieties of cereal are also good because they are cooked without problems both on a conventional stove and in a microwave. In the diet, oatmeal bars are eaten during snacks.

Oatmeal with water is considered a healthier food than with milk, as it is easier for the body to digest.

If your goal is proper nutrition, it would be more appropriate to give up granulated sugar, adding raisins or other dried fruits can replace it. Also, the finished product can be sweetened with natural honey, which will increase the usefulness of food. At the same time, it must be remembered that the effect of high temperatures (over 60 degrees) on honey is highly undesirable, and it is better to wait until the porridge cools down a bit. In the event that you are not a fan of sweet cereals, you can add a little salt to it.

Oat flakes in the form of muesli can be obtained if they are poured overnight in milk or kefir. In the morning, if desired, nuts, seeds, dried fruits, fresh frozen peaches, currants, blackberries and other berries are added to the muesli. It turns out not only very useful, but also incredibly tasty dish. In addition, such muesli is much healthier than a ready-made store mix containing sugars and various flavors.

Oatmeal cookies are familiar to many since childhood. It is much more pleasant to cook it yourself by adding eggs, honey, butter according to the recipe. Oatmeal pastries can be safely added to the list of dishes that meet the rules of a rational menu.

Oatmeal jelly is easy to make, while all useful elements remain in the finished product. According to the classic recipe, it is prepared on a water basis with a minimum addition of additional ingredients. Sometimes it takes several days to receive it. Also, oatmeal jelly can be made with milk. Kefir and a small piece of bread are added to the sourdough mass for sourdough.

Making oat milk from cereal is quite simple. To prepare this drink, you need to take 100 grams of Hercules flakes and pour 1 liter of cold boiled water. After 8-12 hours, the water-hercules mixture must be whipped with a blender, and you can drink it.

Oat milk is an excellent alternative to cow's milk, especially in conditions of intolerance to the proteins that make up cow's milk.

An overview of oatmeal can be seen in the following video.

Cereals rich in vitamins and minerals such as: vitamin B1 - 39.3%, magnesium - 32.5%, phosphorus - 53.8%, iron - 32.2%, zinc - 35.8%

Benefits of oatmeal

• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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Everyone from early childhood is well aware of oatmeal. Parents of babies began to introduce it into the diet from the first years of life; it is the main menu item in children's educational institutions. The popularity of such porridge is far from accidental.

This product brings maximum benefits to the body, the food is very tasty. Its dishes are amazingly varied. They increase strength, contribute to the normalization of the digestive tract, and have a beneficial effect on the state of the nervous system.

Those who don't like traditional breakfast food can be reminded that those who don't like oatmeal simply don't know how to cook it properly.

The protein-fat-carbohydrate nutrition system recognizes this product as one of the most useful to include in the daily menu.

The calculation of BJU differs depending on the choice of the type of porridge preparation. The proportional ratio changes in the case of choosing cooking with water or milk, the inclusion of various additives.

Boiled in water

One of the healthiest options for preparing this delicious dish is simple cooking with water. When using only directly flakes or flour, water, salt and a few grams of sugar, the calorie content of this product is about 103-110 kcal per 100 g.

When cooking on water, the finished product becomes as useful as possible for the body. It is well absorbed. The composition of oatmeal on the water includes only healthy carbohydrates. They give strength and contribute to the activation of the brain.

Good to know! The resulting product without the addition of oil for 76% consists of carbohydrates. The standard serving of oatmeal on the water is 250 gr. Due to this, during breakfast, you will need to enter 16-17% of the daily carbohydrate intake into the BJU calculation table. Approximately similar indicators differ in a portion of cereals steamed overnight with boiling water.

dry oatmeal

Oatmeal, like most cereals, is not used separately in the diet, without pre-treatment. Nevertheless, it is desirable to know the indicators of BJU of dry cereals.

For example, in the case of using oatmeal to make popular oatmeal pancakes or as a breading option. Many people try to use dry cereal for making muesli on their own.

The calorie content of cereals is 338 kcal per 100 grams of product. 100 grams contains about 11.5% of proteins, which is up to 17% of the daily value.

Note! Even this dry formula contains about 4 grams of fat, which corresponds to about 6% of the amount of protein that is recommended to be introduced into the diet every day. Cereals include a large amount of healthy carbohydrates - about 77%, which closes 15% of the daily carbohydrate intake on the menu.

Oatmeal

Oat flakes are approximately the same as cereals. Due to the processing of cereals to obtain easily digestible flakes, the percentage of carbohydrates in the finished product is slightly increased. It is approximately 78%.

Cereals and flakes are prepared from oat grains. After harvesting, the grains are washed and dried. Then they are steamed and carefully exfoliated.

Depending on the degree of processing, the resulting groats may retain the appearance of grains or, after additional processing by flattening, become flakes. The advantage of cereals is the speed of preparation. Groats retain more nutrients, vitamins and minerals.

The composition of this healthy cereal includes:

• Contributing to the normalization of the level of red blood cells in the blood iron.
• Strengthening hair, nails, nervous and cardiovascular system calcium and magnesium.
• To maintain the proper level of water-salt balance in the body, oatmeal contains sodium.
• This cereal is one of the best suppliers of zinc to the human body, which supports the immune system.
• Potassium is useful for maintaining vascular tone and the cardiovascular system.
• Bad cholesterol helps to remove beta-gluten from the body.

Good to know! Also, the composition of this useful cereal includes all existing vitamins, which is difficult to find in any other food product. Fiber is beneficial, helping to remove harmful substances from the digestive tract.

The unique composition of nutrients and useful trace elements and vitamins makes products based on oats useful for strengthening all vital systems.

Harm and contraindications to the use of oatmeal

Porridge prepared on the basis of oat grains is very popular in the preparation of healthy and healthy dishes. Traditionally, they are cooked for breakfast, but they can be eaten at any time of the day.

Oats can be included in the diet of adults and children. The number of contraindications for the use of this type of cereal for food is minimal:

• Age up to 3 years
• Too much food in the diet, which can lead to flatulence and bloating
• Individual intolerance to cereals celiac disease

Oats are well known to anyone who seeks to control their body weight and follow the figure. The unique combination of useful substances in this cereal, including a set from the entire table of vitamins, becomes the basis for the formation of individual nutritional programs only on the basis of this cereal.

Note! Given the large inclusion of fiber, when using such diets, dishes with minimal heat treatment should be combined with those that have been boiled for a long time before the appearance of mucus that is healthy for the gastrointestinal tract.

oatmeal diets

The product, universal in terms of a set of nutrients, formed the basis of many weight loss systems.

Seven-day, allowing you to lose up to 10 kilograms of weight:

• To comply with it, you will need to distribute oatmeal into five doses of 200 grams.
• Porridge should be boiled in water with a minimum amount of salt and sugar.
• The best option is a complete rejection of salt and sugar.
• Additionally, whole fruits and vegetables or salads from them without adding oil can be added to the diet on diet days.
• This option for normalizing body weight is not recommended for people suffering from diseases of the gastrointestinal tract, pregnant women.
• You should leave the diet gradually, limiting the inclusion of fatty and starchy foods in the diet.

Good to know! The dietary restriction option, which can be chosen as a diet for life, is more convenient and easier to follow. With its help, weight reduction occurs smoothly, but it makes it possible to maintain the achieved dimensions for a long time, without falling into the “weight swing”.

In this case, oatmeal porridge becomes the main daily breakfast dish. It also replaces all snacks during the day.

How to choose and store cereals?

• In shopping centers, it is advisable to give preference to cereals that are packaged in plastic or cardboard sealed packages.
• The color of cereals or flakes is light, pale yellow, cream or white.
• The product must have a pleasant smell.
• The shape of the flakes has an even semicircular shape.
• The packaging must indicate the date of manufacture.

Oatmeal Recipes

The tasty and healthy properties of oat grains make it possible to use cereals and flakes made from it for preparing a large number of dishes. The most common is porridge cooked in water or milk with sugar and salt.

Experienced housewives know well how to cook other dishes:

• It is convenient to use oatmeal for making healthy pancakes or pancakes, for which steamed flakes are added with an egg and spices. They are baked like ordinary pancakes or pancakes.
• Any nuts and dried fruits can be added to homemade muesli, they are poured with milk, kefir or water for about 1 hour
• For breakfast, it is useful as a “panicle” to use oatmeal without salt and sugar, filled with kefir
• The inclusion of cereals or cereals in the composition of the dough for baking will make ready-made cookies and pies healthy and reduce calories
• Oatmeal is recommended to be added to soups. It gives a pleasant slimy texture and makes the soup even healthier.

In conclusion, it is worth noting that this amazing cereal has always been in great demand. It is tasty and healthy.

With the right preparation, oatmeal is ready to become a successful component in the BJU nutrition system. An additional advantage is the amazing financial availability of the product.