What are the pros and cons of daily use of oatmeal, how often can it be cooked?

For a stable full-fledged work during the day, the body should be provided with energy and nutrients. Therefore, doctors do not recommend skipping the morning meal. In the mornings, there is usually little time for cooking delicacies, and many people prefer oatmeal for breakfast - a simple wholesome dish.

Oatmeal not only saves time, but also has a large number of positive properties due to its composition. With an energy value of 340-360 kcal per 100 g. BFA of oatmeal is as follows:

• proteins - 13 g .;
• fats - 6 g .;
• carbohydrates - 63 g

The content of carbohydrates contributes to rapid saturation, and protein, which is a building material for all tissues and organs of the human body, is represented in an easily digestible form. Regularly eating oatmeal, we provide the body with a complex of vitamins and microelements.

B vitamins regulate the processes occurring in the nervous system. They are responsible for the absence of such unpleasant conditions as apathy, chronic fatigue, poor sleep, irritability. Vitamin E is a powerful antioxidant that detoxifies. He is obliged to good condition of the skin and hair. PP participates in the process of blood formation, it is also necessary for good blood clotting.

The product is high in potassium and magnesium, which makes it useful for patients with cardiovascular diseases. A lot of phosphorus is necessary for successful brain activity and the state of bone tissue. Calcium serves the same. As you know, drugs based on it are created for the prevention of osteoporosis. Contains a product and iron, iodine, sulfur, manganese, fluorine.

If you use porridge for breakfast every day, you can significantly improve your health.

• The complex of useful substances will have a beneficial effect on all body systems and all functions performed by them.
• The presence of dietary fiber and fiber allows you to adjust the activity of the gastrointestinal tract, and therefore useful for people suffering from constipation. Cellulose and fiber, accelerating metabolism, promote weight loss and maintain cholesterol at a low level.
• Increases the overall tone of the body.
• There is a rapid recovery of strength after heavy physical exertion. Oatmeal is needed in the diet of athletes and people engaged in physical labor, as well as undergoing surgery and simply weakened people.
• Porridge is useful for breakfast for students and students, as with its regular use increases the concentration of attention and the ability to absorb information.

Despite the abundance of positive properties, in some cases, oatmeal porridge can be harmful. First of all, it can be associated with individual intolerance to the product, which happens very rarely.

Another problem may be related to vegetable protein gluten. Gluten, or gluten, is found in cereals. Especially a lot of it in wheat, rye, barley. People suffering from celiac disease (gluten intolerance) should not eat foods that contain it.

Today it is considered proven that Oats are not harmful to people suffering from celiac disease, and in small quantities it can be helpful, as it makes it easier to follow a diet. This is true of pure oats. Although oats and belongs to plants that do not contain gluten, the substance can get into it in production, where various cereal crops are processed. Various precautions are taken to obtain pure oats. On packages with a pure product a special sign is usually put.

Another unpleasant moment associated with the presence of phytic acid. This substance interferes with calcium absorption.Of course, it would be an exaggeration to say that regular consumption of oatmeal leads to osteoporosis, but you will have to take care of additional sources of calcium.

Sometimes women, after reading on the package data on the caloric content of oatmeal, refuse them because they are afraid to grow stout. Their fears are in vain: the caloric value is indicated for the dry product. When cooking occurs, the swelling of the grains, and out of 100 grams. It turns out a very large portion. Weight gain will occur when eating too much porridge.

Arguments about the dangers and benefits of oatmeal often lead to contradictions, if you do not take into account one significant detail - the type of product. Useful properties will be fully inherent in whole grains. But out of it, porridge is cooked for a very long time.

Manufacturers offer us a product that significantly reduces the cooking time - flakes. To make flakes, that is, flattened kernels, the shell is removed from them. It is the most valuable part and is known to us under the name of "bran". Depending on the degree of processing and grinding of grain, receive flakes, the preparation time of which can vary from 3-4 minutes. (fine grinding) to 20-25 minutes (coarse grinding).

They have a lot of starch, so their use contributes to the rapid increase in the amount of sugar in the blood, which provokes insulin emissions. An overuse of instant porridge can lead to predisposed people to diabetes.

Several minimize the possible harm will allow the addition of oat bran in cooked porridge. In modern stores there are always shelves with products for a healthy diet, the product is often represented by various manufacturers.

The answer to the question of how often you can eat oatmeal, implying a healthy diet, depends on the product from which porridge is made. Whole grain porridge can be eaten almost every day. With regular use, positive changes in the body state will be noticeable quite quickly. One of the significant can be weight loss.

To reduce weight, nutritionists recommend to spend fasting days on oatmeal. Once or twice a week you need to boil the cereal in the water. For one day it will take 200 g. Porridge can be filled with honey at the rate of 1 teaspoon for the whole volume of cereal. On this day, you can drink green tea, herbal teas.

Whole grain oatmeal, which is boiled with milk and added with butter and sugar, of course, will give the body the whole range of nutrients, but only in this case we are not talking about a dietary product. In this form, porridge should not be eaten more than twice a week. However, oatmeal, boiled in milk, will be richer in composition due to the presence of calcium, fat and other nutrients contained in milk. In addition, dairy animal protein will increase the digestibility of vegetable protein from cereal.

In flakes, processed in a high degree, that is, fast and instant cooking, very few nutrients and dietary fiber, in addition, they may be additives that significantly increase calorie. Abuse of them will not lead to anything good.

Despite the caloric content, the feeling of saturation, which they give, passes very quickly, the body will require the next portion. And although such flakes simplify the preparation of breakfast and save our time, they should not be consumed more than once a week. It is desirable to increase the intervals between breakfasts from the "fast" porridges. Use them only as a “magic wand” (rare use will not do any harm), and ideally exclude them completely from the diet.

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Doctors advise to use oatmeal in the morning: after using it, the feeling of hunger retreats for a long period, the body is provided with the necessary energy. In addition, the need for proteins and carbohydrates in the morning more, the body quickly absorbs vitamins and trace elements.

It contains a substance enveloping the walls of the stomach and protecting it from the effects of more aggressive substances that may be in other products. Interesting fact: for such a purpose, flakes of fine grinding are better suited. Coarse flakes will irritate the unhealthy mucous of the stomach.

You can learn more about cooking and eating oatmeal in the next video.