Oatmeal porridge (oatmeal), its benefits and harm. Useful properties and calorie content of oatmeal and porridge

For decades now, nutritionists have been recommending eating porridge and oat flakes for breakfast, so last years Oatmeal's popularity has skyrocketed. Traditional oatmeal has gained popularity all over the world. And, indeed, porridge made from it is considered the most valuable food product, the benefits of which are due to its rich composition. It is an excellent source of proteins and natural fiber, it contains large amounts of vitamins C, PP, A, E and vitamin complex B. In addition, oatmeal has magnesium, phosphorus, fluorine, potassium, calcium, nickel and others important minerals, as well as pectin, biotin and others nutrients, vital for the human body.

Oatmeal has excellent cleansing properties, and they effectively affect the intestines and other internal organs, thanks to the huge amount of fiber. Studies have shown that it is enough to eat just two servings of oatmeal a day to significantly reduce the amount of cholesterol in the blood and thus reduce the risk of thrombosis and development serious pathologies hearts and vascular system.

One of the best dietary products oatmeal is rightfully considered, the benefits of which are very great for people suffering from digestive disorders, gastritis, and stomach ulcers. Also, oatmeal or flakes will be an excellent choice for those who want to lose weight, because they have time-tested cleansing properties and remove waste and toxins from the body.

Regular use oatmeal highly recommended for poisoning, low acidity gastric juice, indigestion, colitis, constipation, liver dysfunction. Oatmeal has a pronounced tonic effect, helping to improve and normalize the functions of various body systems; in addition, it will strengthen memory, thinking and the ability to concentrate.

Oatmeal: benefits

The need for the product is obvious for those suffering from mood swings, drowsiness, weakness, depressive thoughts and other disorders nervous system. To achieve the best therapeutic effect It is recommended to use not only oatmeal, but also decoctions that are prepared by boiling the product in water.

To make oatmeal tasty and more nutritious, it can be varied with various flavoring additives - honey, fruit yogurt, nuts, dried fruits and other ingredients. In the case when the goal is to lose weight and cleanse the body, you should eat oatmeal, which must be boiled in water without adding anything, not even salt.

Since oatmeal is simply a storehouse of valuable foods, its benefits are enormous for children. After all, a growing organism needs increased amount microelements, vitamins and other useful elements.

For cooking, it is best to take whole oatmeal or flakes that have not undergone additional processing and do not have any additives. But semi-finished products for instant cooking It is better not to purchase, since these cereals have undergone long-term heat treatment, losing many useful properties.

Those who want to lose weight should not doubt the effectiveness of the product, think that the relatively high calorie content of oatmeal will not give a noticeable effect in a short period of time. This is wrong. When consuming oatmeal, not only does the extra kilos disappear, but also the body is cleansed and enriched with natural useful elements that improve health. Thanks to its properties, oatmeal will help for a long time not think about food, without burdening the body with extra calories and weight.

What are the benefits of oat grains? What is the difference between oatmeal and Hercules? What is its composition and calorie content? What are the advantages oatmeal eaten for breakfast? Harm and contraindications.

The content of the article:

Oats are an annual herbaceous plant from the Poaceae family. The homeland is considered to be northeastern China and Mongolia. In total, about 40 species of oats are known, most of which are grown in Eurasian territory, in a temperate climate. Its grains are used to make flour, cereals and cereals. Healing properties plants have been known since the time of Hippocrates - it was used to strengthen and cleanse the body. Oats came to Great Britain from Rome, and already in the 12th century, the British fell in love with oatmeal so much that it became their national dish.

In addition to porridges, oat grains are used to prepare soups, drinks and confectionery. Flour is used for oatcakes, pancakes, and baking cookies. Oatmeal jelly, dietary mucous soups, milk and puree soups are prepared from cereals. Grain is even added to beers, which gives it a special taste. Now let's talk about the cereal known as Hercules. How are they different from oatmeal? How are they prepared and where are the most beneficial properties?

The difference between rolled oatmeal and oatmeal

Oatmeal or oatmeal appearance can be compared to rice. This is a whole grain and will take 30-40 minutes to cook. Oatmeal or Hercules (the commercial name of the cereal) is made from the same oats, but using a different technology. First, the grain is cleaned, then steamed and flattened into thin petals using smooth rollers. Therefore, they only take a few minutes to prepare. Since these flakes have already been heat-treated, they are not as healthy as oatmeal and are not recommended for daily consumption. You should also know that Hercules is prepared from premium grains. “Extra” oat flakes are prepared from class 1 oats: “Extra No. 1” - from whole groats, No. 2 - from cut groats and No. 3 - quick-cooking, also from cut groats.

Ingredients: vitamins in oatmeal

Oats are rich folic acid, niacin, vitamins A, B1, B2, B5 (find out). There's a lot in it ascorbic acid, vitamin E, K (), choline. Microelements include copper, manganese, iron, calcium, potassium, sodium, magnesium, phosphorus.

Per 100 g of product - 303 kcal:

Proteins - 11.0 g
Fat - 6.1 g
Carbohydrates - 65.4 g

Beneficial properties of oatmeal for the body

Doctors recommend starting every morning with oatmeal; it should be cooked with water, not milk. So, what beneficial properties does this porridge have?

It has a low glycemic index, which is useful for diabetes: it normalizes blood sugar levels.
Porridge contains calcium, a microelement that is beneficial for bones and teeth.
The benefits of oatmeal are great; it prevents the development of cardiovascular diseases.
Thanks to the inositol content, it reduces the level of “bad” cholesterol, preventing the formation of cholesterol plaques.
Helps eliminate depression and stress.
Fiber from grains saturates the body, prevents gastrointestinal disorders intestinal tract, the occurrence of gastritis, peptic ulcer stomach and duodenum.
Oats have a healing effect, reduce the risk of stomach cancer, counteract carcinogenic substances, and improve the functioning of the endocrine system.
Cereals contain natural antioxidants that enhance human immunity.
Dishes made from oats are the most dietary (there is even one) because they are easily absorbed by the body.

Video: benefits of oatmeal

Harm and contraindications of oatmeal

Oatmeal is not suitable for everyone: it is contraindicated for people with gluten enteropathy (celiac disease), for this category of people this product will only cause harm. This disease is inherited; some foods, such as wheat, rye, oats and barley, are contraindicated for patients. They contain proteins (gluten, hordein, avenin) that damage the villi small intestine And causing disturbance digestion. Against the background of these disorders, food allergy and intolerance cow's milk. Contraindications also exist for heart and kidney failure.

In all other respects, oatmeal is very healthy; this irreplaceable product is truly the most ideal breakfast for a healthy person.

About cereals

Nowadays, this product is one of the main ones on any table. Crushed cereals are called chaff. Different types cereals have their own special properties. There are not many varieties of this product in the world:

1.: in the twentieth century it was called the queen of cereals for its colossal content of amino acids, vitamins, and microelements important for health. It stimulates hematopoiesis, promotes the development of endurance and immunity. human body. Nutritionists advise eating it raw, since as a result of chemical processing, most of the substances with which it is so rich disappear.

Buckwheat (kernel) is made from seed buckwheat - a whole grain ( buckwheat, buckwheat, buckwheat, Greek wheat), prodel (crushed grain with a broken structure), Smolensk groats (highly crushed grains), buckwheat flour, as well as medical preparations.

2.: in the process of regularly eating this unique product brain function is normalized, of cardio-vascular system, digestive organs, cholesterol metabolism improves. It also perfectly cleanses the body of toxins, which slows down the aging of the body. This is one of best sources natural energy.

Flour obtained from wheat grains is used in baking bread, making pasta and confectionery. Wheat is also used as a feed crop and is included in some recipes for making beer and vodka.

3. : a good product, which at correct use intended for the treatment of intestinal diseases, cleanses organs of mucus and expels fat. However, due to the presence of glutin and phytin in its composition, it has the properties of causing allergies and blocking the access of calcium to the body, so it is recommended not to abuse it.

Produced from durum wheat (brand “T”), soft wheat (brand “M”) or a mixture of them (brand “MT”). It is used for first courses as a filling, or in the form of semolina dumplings; for main courses - in the form of porridge, pancakes, casseroles, meatballs, cutlets; for sweet dishes - in the form of sweet semolina porridge ( Guryevskaya), soufflé, pudding, mousse, etc.; for baking a pie (so-called manna); and also for adding to minced meat.

4.: an excellent product, the use of which prevents obesity, anemia, and constipation. A decoction of pearl barley is used as a restorative medicine after illness and internal inflammation.
Pearl barley is made from barley (a plant of the cereal family).

5.: this product contains a large amount of natural antioxidants, on which the state of human immunity depends. Constant use stops any inflammation processes in the gastrointestinal tract and activates metabolism. It also has a beneficial effect on the condition of muscles.

Produced from common oats or common oats (lat. Avéna satíva) - annual herbaceous plant, a species of the Oat genus (Avena), widely used in agriculture, cereal

6.: helps correct the functioning of the gastrointestinal system, has a beneficial effect on ulcers and gastritis. Used for diarrhea and indigestion, the B vitamins from its composition have the best effect on the skin, nails and hair. This product greatly helps cleanse joints and can be used for weight loss, because it contains no salts and a lot of potassium.

Rice - food product, produced from the seeds of plants of the genus Fig. It is a staple food for most of the world's population, although in terms of volume produced food grains inferior to wheat.

7.: one hundred grams contains almost two hundred and eleven milligrams of potassium, due to which it is considered extremely useful for people suffering from pathologies of the cardiovascular system. This product has a positive effect on the liver and also helps prevent diabetes.

Millet is a cereal obtained from fruits cultural species millet (Panicum), freed from glumes by peeling.

8.: considered a product that does not cause an allergic reaction, therefore it is used in baby food. Its nutritional value is lower than that of other cereals, however, due to the fact that its protein is poorly digestible, it contributes to more effective removal fat from the body.

Corn grits are a product of grinding dried corn kernels

9. : by themselves a separate species are not a product, they are a processed grain shell. They are the most nutrient-dense part of any grain crop. The main part of bran is fiber, a component that helps normalize the functioning of the intestinal tract. Bran is a source of vitamins essential for good work nerve cells, they also have the best effect on blood composition.

10.: rich in calcium, phosphorus, magnesium and potassium; in terms of protein content, it can fully replace meat. Thanks to a large number carbohydrates, this cereal is a good energy drink.

11. : This is a leguminous plant that has cleansing properties. It is used for dietary nutrition people suffering gastrointestinal diseases, its calming feature has a beneficial effect on nerve cells.

12.: contains a lot of useful substances and minerals that have a wide range of effects. This product helps strengthen the lining of the stomach and intestines, promotes the development brain activity and improves immunity.

Also contains lysine, an amino acid known for its antiviral effect, phosphorus (normalizes metabolism), calcium - essential for bones, and potassium, which improves the functioning of the cardiovascular system.

Barley (lat. Hórdeum) is a genus of plants of the Poaceae family, one of the oldest cereals cultivated by humans.

Post Views: 12,812

The healthiest and most nutritious breakfast is porridge, especially oatmeal, which the British love to eat. Most often, such porridge is cooked from flakes or crushed cereals that have already undergone heat treatment. Such products are considered instant dishes, since upon contact with boiling water they become ready within a few minutes. Unfortunately, in the pursuit of convenience, most of the beneficial properties of the original grain crop, rich various vitamins and microelements. And although it is quite difficult to buy whole grain oatmeal in the store, real oatmeal should be prepared from it.

What it is?

Oatmeal is a small, light-colored grain made by harvesting and processing oats. The culture, which came to almost every country from the Chinese-Mongolian nomads, grows in almost any climate and soil. The oatmeal dish was known back in the days Ancient Rus' and was called "jen". It was a thick paste mixed with milk or sour cream.

Today on sale you can find two varieties of cereals that have not been subjected to heat treatment. The first is uncrushed groats, which are individual oat grains removed from the ears and peeled. The second option is rolled oatmeal. It looks like small yellowish-gray petals. Both options contain many useful substances:

at least 18 different amino acids, among which are essential for humans;
B vitamins (B1, B2, B5, B6 and B9), as well as vitamins PP and E;
micro- and macroelements such as magnesium, iron, copper, zinc, potassium, phosphorus and others.

The nutritional value oatmeal is no more than 389 calories per 100 g ready-made dish, cooked in milk. It contains about 17 g of vegetable protein, 7 g of healthy fats and only 67 g of carbohydrates. If necessary, you can reduce the calorie content by cooking oatmeal in water.

The calorie content of the dry product is slightly lower and is only about 300 kcal per 100 g of dry cereal. Unlike sweets and baked goods, the carbohydrates contained in oatmeal are slow carbohydrates. Once in the body, they are processed into energy, and do not simply increase blood sugar. In addition, oatmeal, like any other cereal, contains fiber. It helps remove excess fats and toxins from the human body, and also gives a feeling of satiety. All this makes porridge a completely dietary, but at the same time nutritious dish.

Benefit

BJU and the low calorie content of oatmeal with its high nutritional value are not the only advantages of the cereal. Unique composition amino acids and vitamins have many different therapeutic and preventive effects.

Due to the release of gluten when cooking cereals, the porridge turns out soft and thick. This mass perfectly envelops inner surface gastrointestinal tract and helps in the fight against diarrhea, flatulence, dysbacteriosis, pancreatitis and even peptic ulcers.
Oats help normalize the activity of the nervous system and have a general strengthening effect. It is useful to eat it during stress, chronic lack of sleep and spring vitamin deficiency.
You can prepare a decoction from oatmeal, which is indicated for cardiovascular diseases, diseases respiratory tract and problems with the urinary systems. Oatmeal is used for making desserts and baking for people with type 2 diabetes, as it does not increase sugar levels.
Oatmeal is indispensable for nutrition of athletes and for weight loss. Plant protein allows you to gain muscle mass, and carbohydrates that provide the energy necessary for this are not stored in subcutaneous fat. One tablespoon of ready-made oatmeal contains only about 40 kcal, but it satisfies you much more. better than any potatoes or pasta.

Possible harm

Despite the wealth useful minerals and vitamins, Oatmeal can be harmful if consumed in excess.

The phytic acid contained in oats can accumulate in the body and wash away calcium from it. The benefits of porridge will turn into harm if you consume it several times a day.
People suffering from gastritis need to lightly digest oatmeal. With gastritis of any form, food is less digestible and can cause disturbances in the functioning of the stomach and intestines, so you should not add fruit, butter or milk to the porridge. It is best to limit yourself to regular oatmeal with liquid water consistency.
In rare cases, a person may have an individual intolerance to the product. If after eating oatmeal appears allergic reaction, you should exclude it from the diet and replace it with other healthy cereals.

How to cook properly?

Cooking whole oatmeal is not too difficult or tedious. You can add it to meat or lean soup, grind it into flour and make healthy dough based on it, or you can make regular porridge with water or milk. It is best to consume it in the first half of the day so that the body has time to digest the high-calorie dish and get more energy.

Breakfast Recipes

Porridge is healthy and tasty breakfast. The bland taste can be diluted with the sweetness of honey or fruit, the tartness of cinnamon or regular salt. To prepare, you only need a thick-bottomed pan in which to cook the cereal, and plain water or milk.

Classic recipe

To prepare regular oatmeal without any additives you will need:

100 g whole grain cereal;
0.5 liters of clean cold water;
25-30 g butter;
salt or sugar to taste.

The grain is sorted and cleaned of various impurities and husk residues, and washed. Best way to wash oatmeal cold water, since when it’s hot, it will begin to release gluten, which is necessary during cooking itself. Water is poured into the pan, the porridge is poured in and placed on low heat. Appeared during boiling thin film and remove the floating debris with a spoon, reduce the heat, cover the pan with a lid. The porridge takes a long time to cook - at least 45-55 minutes. It must be stirred periodically and the foam removed from it.

10 minutes before cooking, you can add salt or sugar. By this time there will be practically no water left, and the cereal itself will almost triple in volume. Add a piece of butter to the prepared porridge, let it melt, and at the end of cooking, mix everything thoroughly.

Quick recipe

If you don’t have an extra hour in the morning to prepare a healthy oatmeal breakfast, you can prepare “quick” oatmeal. Soaking the cereal in cool water overnight will help the cereal absorb moisture and become softer. For a glass of cereal you will need a glass of water: you should not fill it with a large amount of liquid so that it does not give up all its useful material into moisture. For such quick breakfast you will need:

1 cup whole grain cereal;
3 glasses of water (soak the grains with one, and cook soft cereals in two glasses);
2 tablespoons butter;
salt or sugar to taste.

Place the swollen oatmeal in a saucepan, add water and place on low heat. Periodically open the pan and remove any floating foam and debris, and mix everything thoroughly. When ready, add oil and spices.

The speed at which these swollen grains cook depends on how long they have been in the water. If the cereal has been in it all night, 15-20 minutes will be enough for cooking.

How to cook in a slow cooker?

Waking up to a warm breakfast ready is much more pleasant than preparing it yourself. Cooking oatmeal porridge in a slow cooker will help with this. The cooking process begins the day before and takes very little time. For porridge you will need:

1 multi-cup whole grain cereal;
3 multi-cups fresh milk;
3 multi-glasses of water;
salt or sugar to taste.

The cereal is sorted out, washed and poured with boiling water to release the starch. After an hour, the water is drained and the cereal is washed again - this will make the porridge less sticky. Clean grain is poured into the multicooker bowl, filled with water and milk, and spices are added. The “Quenching” mode is set for 90 minutes. After cooking, the kitchen assistant will keep the finished porridge warm until the morning.

To prevent milk from running away when boiling, internal walls multicooker bowls are coated butter to a depth of 2-3 cm from the edge.

Children rarely like cereal, and getting them to eat oatmeal for breakfast, no matter how tasty it is, is quite difficult. So that the child gets everything healthy vitamins and microelements, without being capricious, you can prepare various oat desserts. To do this, whole oat grains are ground into flour, or ready-made oat flour. You can use it to make cookies, muffins, sweet pancakes and even puddings. It is best to replace sugar with more healthy honey, and instead of chocolate add nuts and pieces of fruit.

Cereals are stored for quite a long time: from 3 to 8 months, depending on storage conditions. It is best to place it in the following conditions.

The container must be glass or ceramic, but must be airtight. You can use plastic containers with tight lids to keep insects out of the oatmeal. Eating porridge infected with beetles and worms is strictly prohibited.
Do not store cereals longer than the expiration date indicated on the package. It is necessary to distinguish the date of manufacture of the cereal from the date of packaging.
Oatmeal is best stored in a dark place in closed cabinets and pantries. You can put it in the refrigerator, but practically nothing depends on the temperature, unless it is abnormally low or high.
High humidity will also damage grains that produce gluten. Care must be taken to ensure that no water gets into the jar or box.

It is better not to buy cereals by weight or in bulk unless you are sure that they will definitely be eaten. Cereals should be periodically checked for taste and smell, absence of insects and color changes. After all, only from fresh, properly prepared grain can you get all the benefits of vitamins and amino acids contained in oats in large quantities.

See below for a recipe for making whole grain porridge.

15-02-15. Views:20391. Comments: 0.

Glycemic index (GI) – 35.

The calorie content of grain is 303 kcal (porridge with water – 73 kcal, with milk – 102 kcal).

Oatmeal is considered one of the healthiest. Produced from whole grains, without the use of special technologies or steaming. It differs from oatmeal not only in substance, but also in composition, medicinal properties. Uncrushed oat grains contain more useful elements; they are twice as rich in fiber and calcium as rolled oats, and have almost three times more potassium. Another benefit of oatmeal is that it contains less carbohydrates and starch. Unlike flakes, cereal is recommended for daily use. After cooking it has a different substance, more similar to wheat or rice.

Beneficial features

Oatmeal, unlike processed oat flakes, has more microelements and vitamins. Whole grains are saturated with niacin (PP) and folic acid (B9), and vitamins choline, beta-carotene, A, B1, B2, B3, B5, B6, E, H are also found in increased proportions. Nutritional value of oats: proteins (11, 9 g), carbohydrates (54.1 g), fats (5.8 g), fiber (12 g), starch (52.6 g), ash (3.3 g). There are 26 types of mineral compounds in oat grain, while rolled oats have only 14. In terms of the amount of silicon (1000 mg), it is the leader among all cereals. There are strontium, zirconium, tin, titanium, nickel, vanadium, selenium, iodine, etc. Hercules, in comparison with oatmeal, is called an “empty product”.

Satisfying the daily requirement: dietary fiber by 40%, phosphorus – 46%, molybdenum – 56%, silicon – 3335%, vanadium – 500%, cobalt – 82%. Vitamins: H – 30%, B3 – 20%, PP – 20%, B6 – 15%, choline – 23%, B1 – 32%.

How oats affect the body

Oatmeal is used in the form of porridge, which normalizes metabolic processes, cleanses the body of cholesterol, toxins and waste. Stimulates the gastrointestinal tract, accelerates motility, increases protective functions, normalizes blood pressure, reduces the risk of developing gastritis, ulcers, cardiovascular diseases, and oncology. Prevents dermatitis, development of atherosclerosis, improves condition skin, promotes rejuvenation, normalization of condition musculoskeletal system and musculoskeletal system. Oatmeal improves blood flow, blood composition (viscosity, hemoglobin), activates cell growth, eliminates pain syndromes in the intestines and stomach, prevents bloating.

Oats have anti-inflammatory, antioxidant, enveloping effect. Increases performance, restores strength, tones the nervous system, promotes weight loss. Has a positive effect on mental activity. In Great Britain, an experiment was conducted on the age group from 30 to 80 years. After a week of eating oatmeal daily, everyone’s brain function improved, emotional sphere, cheerfulness appeared.

How to choose correctly

The quality of oatmeal is determined visually. The minimum amount of broken grain, husk and foreign impurities indicates good quality goods.

Storage methods

The shelf life of oatmeal is 10 months. Must be kept in a dry place, in a closed jar.

What does it go with in cooking?

Oatmeal is intended for preparing porridges that are boiled in water or milk. The cereal is used for stuffing poultry, kulebyak, and tripe. Added to first courses, pilaf, stew. Serves as a side dish for meat, mushrooms, fish. Casseroles, cereals, and pancakes are prepared from boiled grain. Oatmeal is combined with butter, dried fruits, sour cream, nuts, cream, cottage cheese, jam, honey.

Healthy combination of products

Nutritionists say that oatmeal is the healthiest of cereal products. Dishes made from oats get rid of toxins, stimulate fat metabolism, improve intestinal function, replenish the body with important substances, and improve digestion. Useful to combine with kefir, yogurt, fresh berries and fruits: raspberries, black currants, grapefruit, apples, pineapple.

Oatmeal does not contribute to weight gain because complex carbohydrates, included in the composition, do not increase sugar levels, provide satiety and energy. To easily lose weight and look good, it is recommended to do it twice a week. fasting days on oatmeal. To do this, the porridge must be boiled in water and washed down with rosehip decoction or green tea. Such monthly diet can carry 5-8 kg.

Contraindications

Dishes made from oatmeal can be harmful in cases of kidney and heart failure. Not recommended for gluten-related digestive disorders (celiac disease).

Application in medicine and cosmetology

Oatmeal is recommended for removing heavy metal salts and toxins; it is of particular relevance for residents of large cities and industrial zones. Oatmeal decoction is prescribed for cleansing. Intestinal colic, pancreatitis, poisoning are treated with an infusion of crushed grain. For hypertension, swelling, and heart problems, it is recommended to drink a glass of decoction twice a day. Medicinal jelly relieves inflammatory processes in the gastrointestinal tract. Recipe oatmeal jelly: water and grain (1:1), rye bread, yeast. Leave to ferment for 12 hours, then boil for 20 minutes.

In cosmetology, crushed grain is used in scrubs. Based on the decoction, masks and compresses are prepared that tighten pores, tone, improve composition, nourish, and rejuvenate. The steamed grain is used to make puree for applications. This method enriches the skin with useful elements, eliminates wrinkles, accelerates regeneration, and improves structure. Washing oatmeal broth normalizes the functioning of the sebaceous glands, relieves inflammation, makes the skin smooth. Hand baths soften the skin, relieve irritation, and strengthen nails.