Healthy food not necessarily expensive food. Today I will tell you about very affordable and extremely useful product which we can eat every day — oatmeal.
Oats — this whole grain, is known in the scientific world under the name Avena Sativa. Oatmeal is processed oats. Cook oatmeal can be much faster than the oats. The well-known "Hercules" is retroscena oatmeal.
Maintaining normal blood sugar levels:
Oatmeal contains unique soluble fiber Beta-glucans (β-glucans). β-glucans are found in the cell walls of the endosperm of the grain. Scientifically proven very important to the health of a feature of the beta glucan: maintaining normal blood sugar levels.
Beta-glucans affect the level of glucose in the blood owing, as is supposed, several mechanism. They help control appetite and thus indirectly reduce energy consumption, which positively affects both the body weight and the amount of glucose that is released into the bloodstream after food consumption.
Beta-glucans also have a beneficial effect on glucose metabolism in patients with diabetes mellitus type 2 (ЦД2) and healthy people. In addition, they affect the decrease in blood pressure, which affects many people ЦД2. They also have a positive effect on the lipid profile in the blood, which is often distorted in most persons with CSD.
Control cholesterol:
Also it is scientifically proved that consumption of beta-glucan helps to maintain normal cholesterol concentrations. Beta-glucans help reduce low-density lipoprotein ("bad cholesterol") in blood, and thus may reduce the risk of cardiovascular disease. Oats contains another very useful substance — avenanthramides (AVA). AVA is a group of phenolic compounds, which, as research shows, have supraesophageal and antioksidantnym abilities.
Food profile oatmeal:
Oatmeal is a great source of vitamins, minerals and silty acids.
100 grams oatmeal (dry weight) contains: 370 calories, About 16 grams of protein, 11 grams of fiber (a third of the daily value for women and a quarter of men), 0.8 mg of vitamin B1 (half daily allowance) 55 mcg of folate (15% DV) 1.4 mg Pantothenic acid (14% DV) and 4.9 mg manganese (245 % daily value) 523 mg of phosphorus (52 % DV) 177 mg of magnesium (45 % DV) 0.6 mg of copper (31% DV) 2.6 mg zinc (26 % DV) 4.7 mg iron (25% daily value) 2.5 mg omega-6 fatty acids. (For reference: the daily rate of omega-6 fatty acids — 6 grams for men and 4 grams for women)
Oat bran
Well, for those who want to get oats maximum benefit, I recommend consuming and oat bran is the hard outer layers of cereal grains. Along with germ, bran is an integral part of whole grains, but often it is a byproduct in the production of refined (processed) grains. If the bran is removed from grain, the grain loses some of its nutritional value. Bran is particularly rich in dietary fiber, essential fatty acids and dietary minerals. The high oil content of bran makes it sensitive to damage. This is one of the main reasons that it is separated before the further processing of grain.
Oat bran contains more fiber, vitamins and minerals than oats. It also has a large number of minerals of selenium (two thirds of the daily allowance per 100 grams).
Good for digestion:
Oatmeal is also prebiotikami. In other words, it creates a favorable environment for the positive growth of beneficial bacteria in our body.
Weight control:
Oatmeal is not only a delicious Breakfast, it is also well fills the stomach. By eating foods that are well saturated, you will automatically eat fewer calories and, thus, to keep personal weight under control. Beta-glucan in oatmeal can also increase the release of peptide YY (PYY), a hormone secreted in the intestine in response to food. This satiety hormone, appears to lead to lower calorie consumption and thus, reduces the risk flousiana