According to the World Health Organization, every adult should consume up to 400 grams of cereals per day. Oatmeal is their main representative. The rules of a healthy diet should be formed in every family. If parents do not have such a habit of eating cereals, then the rules of a healthy diet will not form in children. Subsequently, the body will not receive the necessary nutrients, the gastrointestinal tract will not be stable. This will lead to weight gain and subsequently to many health problems.

Is it possible to get better from oatmeal

Oatmeal has always been considered a dietary dish and the foundation of a healthy diet. Its calorie content is 389 kcal per 100 g of product, this exceeds the calorie content of buckwheat and rice. Any porridge contains carbohydrates that can make you fat. Oatmeal is no exception.

Did you know? An oatmeal championship is being held in the UK. Winner gets a prize — a golden stirrer.

It should be noted that oatmeal has a lower glycemic index compared to other cereals. That is, it is absorbed and gives off energy more slowly than other cereals. Having eaten a small portion in the morning, you will remain full for a long time.

Composition and useful properties

It is necessary to highlight a number of useful properties of oatmeal:

1. The product is a source of fiber and complex carbohydrates.
2. It contains potassium, iodine, phosphorus, magnesium, calcium, iron, zinc, which are necessary for the body to work properly.
3. It is an excellent antioxidant.

• Oatmeal, due to its composition, has a positive effect on the organs and systems of the body:
• normalizes intestinal function and facilitates digestion;
• cleans housing and communal services from toxins;
• promotes the formation of bone and muscle tissue;
• supports the circulatory system;
• improves metabolic processes in the body;
• fights dermatitis and skin irritations thanks to biotin;
• improves mood and fights stress.

Important! Useful oatmeal should be cooked over low heat, not in the microwave.

The store sells three types of oatmeal:

1. Whole grits. It must be cooked for at least 30 minutes.
2. Whole Grain Flakes. The grain is rolled by a press, but not thermally processed. Such cereals can be steamed or simmer for about 15 minutes.
3. Instant flakes. The grain is processed by press and steam. Such flakes can be steamed or cooked for several minutes.

Whole grain oat flakes have advantages in healthy ingredients compared to instant cereals.

When choosing a product for consumption, you should pay attention to:

1. Size and color. Flakes should be large and dense, white with a cream tint.
2. Scent. A good product should smell like oats, that is, have a pleasant aroma.
3. Water swelling rate. It does not have to be fast, otherwise the porridge will break apart and look like a paste.
4. Cooking speed. Normal flakes are cooked for 15–20 minutes.

From oatmeal, you can cook, in addition to cereal, a lot of delicious dishes. They are added to cookies, pies, a diet breakfast is prepared, adding to yogurt or cottage cheese. Flakes are the basis of granola and granola. Granola - a mixture of oatmeal with fruits and chocolate, filled with honey syrup and baked in the oven.

How to eat oatmeal for weight loss

Oatmeal is effectively used in mono-diet. For weight loss, only whole grain cereals or large cereals are used. In order to effectively lose weight and not harm the body, you need to eat this product properly. Since it contains complex carbohydrates, you need to use the product only for breakfast. Then porridge will energize the body, enrich it with useful substances, and calories will be consumed throughout the day, which will not allow you to get fat. Two types of diet for weight loss using oatmeal should be distinguished: strict and sparing.With a strict diet, you can get rid of 7 kg of excess weight per week. It provides for the use of only oatmeal cooked in water without salt, sugar, butter and other additives. Oatmeal can be boiled or steamed for 10-20 minutes, while maintaining all its beneficial properties. It is allowed to drink teas on medicinal herbs without sugar. From the fourth day of the diet, one green apple per day should be added to the diet. Eat food should be no later than 3 hours before bedtime. This rule should be followed even after a diet, which will help to keep the weight lost.

Did you know? Oatmeal contains B vitamins, which stimulate the production of serotonin and melatonin. This contributes to good sleep, getting rid of the blues and nervous experiences.

A sparing diet involves switching to oatmeal breakfasts. Porridge should be cooked in water and added to it raisins, dried fruits, nuts, sesame seeds, flax seeds. A day is recommended to eat no more than 100 g of oatmeal. This breakfast should be everyday. Then you will not only lose weight, but also will feel healthier. Oatmeal contains a small amount of protein, so it should be combined with scrambled eggs, cottage cheese or hard cheese. To cleanse the body and reduce excess weight, oat broth is used.Nutritionists recommend drinking it in the morning and evening.

Recipe for oat broth:

1. Rinse 3 cups of oats.
2. Boil it in 3 liters of water for 20 minutes.
3. Insist a decoction in a thermos for a day.
4. Strain the broth through cheesecloth.
5. Add 100 g of honey and lemon juice.

Keep the broth in the refrigerator. Drink 0.5 cups per reception.

How to Eat Oatmeal for Weight Gain

To gain weight with oatmeal, you should eat it regularly in larger portions. You can get fat if you eat carbohydrates for lunch or dinner. If you cook it in milk, add nuts, dried fruits, banana, honey or sugar, you get enough calories.

Important! If there are problems with the gastrointestinal tract, then oatmeal is recommended to be boiled, and not steamed. Then the coarse fibers will not damage the gastric mucosa.

The composition of oatmeal includes vegetable protein. This element is necessary for muscle growth, so oatmeal is an essential component of the diet of any athlete. To increase protein in the diet, you need to add omelette or egg whites to porridge.Oatmeal is a healthy food. Its use can contribute to the normalization of weight, and can also lead to weight gain. It all depends on the amount, time of use, method of preparation, additives. Depending on the goal pursued, it is necessary to properly use this product in food.