This is a typical herb on the Nutrologer list, or other nutrition experts.
It is one of the first foods to receive a functional degree - besides providing essential substances for the body, it is able to prevent a number of diseases. Oats are a very nutritious cereal, which contains calcium, iron, protein, vitamins (especially groups B and E), carbohydrates and fiber.
Benefits of Oats
Among the many substances that promote health, soluble fiber deserves special attention, because it is associated with good bowel function, decreased absorption of total cholesterol and LDL cholesterol and its maintenance at an adequate level. Oats contain a certain combination of proteins and carbohydrates that keep them full.
However, to be an efficient oat should be consumed every day.
Oats contribute to improving body function and are recommended as prevention of many diseases and to maintain the health of various organs of the body.
Flakes of oats contain a good amount of protein compared to other types of cereals. Oats also contain phytochemicals that provide protection against various chronic diseases. A healthy fatty acid balance provides longevity and good health. Contains essential vitamins and minerals such as folic acid, vitamin E and thiamine. Studies have revealed that beta-glucans contained in oat flakes have the ability to control bacterial infections in the body and prevent them from growing. Simply put, oat flakes boost immunity, thereby facilitating overall health and longevity.
This is the best way to add wonderful cereals such as wheat to your daily diet:
Oatmeal:
Add a blender of an apple, banana, pear, milk or yogurt, along with a few tablespoons of wheat and fasten it well. This delicious drink can be consumed anytime so that your body feels healthier. Sugar with sugar if needed.
Pancake:
Can be salty or sweet, according to your taste. Make it with a little oatmeal and milk, then put with vegetables and seasoning, with jelly, candy etc.
Oatmeal Bread:
This is a very tasty wheat bread, you can add cinnamon and nutmeg and be sure to include the yeast to grow in the oven. You can also include raisins, seeds, beans, chocolate etc.
Type Oats
1. Aleas in the flake: it is a whole grain of wheat pressed, so this version saves all the nutrients and wheat fiber. They can be found as delicate or ordinary flakes, but their size is just different and has the same nutritional properties. By being flaky, you may have less flexibility when adding it to different recipes.
2. Oat bran: obtained from the outermost part of the grain, its shell, and therefore contains a high concentration of fiber, so its color and texture are distinguished. This is very versatile in the preparation of recipes.
3. Oatmeal: it is obtained from the inside of the granules and therefore contains less fiber than the other two versions. But still, it contains a lot of nutrients and is quite versatile in use in various recipes.
4. Oatmeal flavored, instant or added to other products: You can find an enhanced version with apple flavor and cinnamon, honey, with dried fruit, granolas, instant mingais, in fact, several options. However, in this case, one should pay attention to the addition of other ingredients such as sugar, which can make the product much more unhealthy than wheat alone.
Oat consumption can bring many benefits to health and well-being, making your day-to-day healthier and even tastier. See below for the main benefits of oats, this grain full of nutrients.
1. Excellent source of carbohydrate and energy
Oats are low glycemic index foods, ie the carbohydrates present in these foods are absorbed slowly, so they do not cause peaks of glycemia and consequently insulin. This type of carbohydrate is the healthiest and most recommended before physical activity practice, because it keeps the absorption and availability of carbohydrates in the bloodstream for a long time, in addition to increasing the rate of burning fat while exercising.
A study published in the Journal of Sport Nutrition and Exercise Metabolism in 2006 showed that eating low-glycemic foods (GI) before race training yielded better performance than larger GI foods.
Muscles need to be supplied with nutrients to achieve energy and function properly during physical activity, wheat is definitely a very good source of nutrition, also helps muscle recovery after exercise.
2. Helps lose weight Oats are not low fat foods. heat. However, if consumed in sufficient quantities then it can help in the process of slimming. This is because it is rich in fiber, which provides longer for long periods of time. Thus, starvation is lower and the consequences according to diet and eating are made easier. In addition, wheat contains a compound called beta glucan, which is a type of fiber that increases cholecystokinin levels, a hormone that causes an increase. In full satiety.
3. Helps gain muscle mass. In addition to excellent carbohydrates, wheat still contains quite a lot of plant proteins. As we have mentioned, forty grams of wheat provides about 6g of protein, which is quite a lot compared to most plant foods, most of which are carbohydrates and / or fats. Although the source of protein, wheat also Like other plant sources, does not provide all the essential amino acids, as a low source of lysine. So it is necessary to obtain these amino acids from other protein sources, such as nuts, lentils and animal proteins.
Still, including wheat in your diet can be a good choice to get all the proteins you need for recovery and build muscle that is stimulated by physical activity. In order for muscles to grow, besides amino acids, it takes energy, and As we have seen before, wheat is an excellent source of energy. Oats can help to gain lean body mass by also providing other nutrients such as B vitamins and complexes, each of which in action carries oxygen through the body and gets into muscles (essential fuel for energy production) and carbohydrate and protein metabolism, enabling the use of nutrients better than food.
4. Improvements in cardiovascular health Studies have shown that grain consumption, including wheat, is directly related to better heart and arterial health, reduces blood pressure and chances. developing d Coronary heart disease.
One of them, published in 1999 in The American Journal of Clinical Nutrition, lasts for 10 years and shows that there is a direct connection between wheat consumption and a healthier life. Another study, published in the Archives of Internal Medicine, studied 10,000 people over 19 years and found that eating fiber-rich foods such as wheat reduces the likelihood of coronary heart disease by 15% and cardiovascular disease by 11% for people who ingest 21 g of fiber each day.
5. Reduces Cholesterol The beta-glucan fiber is also very beneficial for cholesterol reduction and is an important ally of patients who need to control dyslipidemia. Studies show that consuming soluble fiber only 3g of wheat every day reduces the cholesterol level of patients with high levels (over 220mg / dl of blood) by 8 to 23%. Given a 1% drop in cholesterol levels is equivalent to a 2% reduction in heart disease risk, this is a very significant result.
Cholesterol is important for many functions in the body, but when the concentration changes from the level, it can easily accumulate in the blood vessel walls that form atherosclerotic plaques, and can cause a blockage of blood vessels and consequently occur in myocardial infarction and stroke. Antioxidants present in wheat, avenant aramid is still able to eliminate cholesterol oxidation significantly, an important step in the formation of plaque in the arteries. This action has been reinforced by vitamin C. Therefore, linking wheat and foods rich in vitamin C such as oranges, can bring more benefits and consume wheat will help you improve cholesterol levels, protect against oxidative damage and make you healthier.
6. Helps prevent heart failure Heart failure is another disease of the vascular system that primarily attacks the person