Oats are a very popular grain due to their nutritional value, taste, versatility and being a vegetable food with many health benefits. Discover the benefits of taking oatmeal daily, its benefits and recipes for each day
Benefits of taking oats daily
Eating oats daily can help lower cholesterol, control diabetes, improve digestion, and strengthen the immune system.
1/ One of the benefits of eating oats every day is their ability to lose weight. Cholesterol. Oats are rich in beta glucan, or soluble fiber, which binds cholesterol in the digestive system and helps it out of the body. They also contain plant compounds called oats avenasterols and avena substancesThis helps to reduce cholesterol.
2/ It is also useful for people. Diabetes. It’s a good source of complex carbohydrates, along with fiber in the form of beta-glucan, which helps stabilize blood sugar levels. Additionally, the soluble fiber in oats helps regulate sugar levels in the digestive system.
3/ Oats are also good. DigestionBecause he is rich Soluble and insoluble fiber. Fiber prevents constipation by stimulating bowel movements and regulating the digestive system.
4/ The wealth in betaglucanossoluble fiber from oats also has a. Satiating effect that helps control appetite and helps to lose weight When there are stress problems and unhealthy foods.
5/ It also contains an enzyme called oats It is hiddenThis helps to reduce it Swelling Upgrade already Digestive health.
6/ Source Antioxidants, which makes it a food that strengthens the immune system. Antioxidants protect the body from cell damage caused by free radicals.
7/ a A source of vitamin B as a Vitamin B1 (thiamine), vitamin B5 (pantothenic acid) and vitamin B6 (pyridoxine). These vitamins are important for energy metabolism and nervous system health.
8/ Rich Minerals As magnesium, PhosphorusHe Zinc and the Hero. Magnesium is important for bone and cardiovascular health, phosphorus for bone and tooth growth and maintenance, zinc for the immune system and wound healing, and iron for transporting oxygen throughout the body.
9/ Proteins: Oats are a good source of plant protein, making them a good choice for those following a plant-based, vegetarian or vegan diet. Approximately one cup of cooked oats contains 5-6 grams of protein. It should be noted that oats are not a complete source of protein, because they do not contain all the essential amino acids. However, it can be a great option for people who want to increase their protein intake because it’s an easy and delicious way to add plant protein in a variety of foods, such as protein shakes, oatmeal pancakes, and cooked oatmeal with other foods. Protein such as grains, nuts, eggs, milk or yogurt.
10/ Avenasterols and avenacosesThese plant compounds found in oats help lower cholesterol.
in conclusion, oats are a source of many important vitamins and minerals, including B vitamins, minerals, fiber, protein and antioxidants. These substances are important for maintaining health and preventing disease. In order to reap the full health benefits, it is important to include foods that contain a variety of nutrients, such as oatmeal, in your diet.
We will give you some easy and delicious recipes to include oatmeal in your daily diet:
Oatmeal breakfast with fruit: Mix 1 cup of cooked oats with 1 cup of fresh fruit and 1/2 cup of milk. Add a little honey or natural sweetener to sweeten.
Oatmeal yogurt bowl: Mix 1 cup cooked oats with 1 cup plain yogurt and 1/2 cup fresh fruit. Add a little honey or natural sweetener to sweeten.
Oat porridge with milk: Heat 1 cup of milk or vegetable broth in a saucepan over medium heat. Add 1/2 cup oats and cook for a few minutes on low heat, stirring constantly, until the oats are cooked. Add a little honey or serve immediately.
Oat paella with vegetables: Mix 1 cup of cooked oats with 1 cup of cooked vegetables and a little paprika and saffron. Season with EVOO olive oil and lemon juice.
Oatmeal bowl with dried fruits and seeds: Mix 1 cup of cooked oats with 1/4 cup of dried fruit and 1 tablespoon of sunflower, flax, or sesame seeds. Add a little honey or natural sweetener to sweeten.
Oatmeal and fruit smoothie. Mix the soaked peanuts in a glass of milk or vegetable drink and seasonal fruit or berries. Pass through the mixer until it is homogeneous.
It is important to keep in mind that it is important to eat whole oats to get the benefits of consuming oats., because soluble fiber or beta-glucan and some vitamins and minerals are found in the grain shell. In addition, the daily recommended amount of beta-glucan varies from person to person, so it is important to use the right amount of oats.
In short, eating oats daily is a great way to get a variety of nutrients, including fiber, complex carbohydrates, protein, antioxidants, and minerals. With these simple and delicious recipes, you can easily incorporate oatmeal into your daily diet and reap all its health benefits.