Oatmeal is a kind of food with high nutritional value and rich in dietary fiber. Oatmeal porridge is a common breakfast for many people now, so oatmeal can lose weight? Let’s take a look at the oatmeal diet with Xiaobian. .
Can oatmeal lose weight?
Oatmeal can be used to lose weight. Oatmeal is rich in dietary fiber, which can promote digestion and clear the intestines, so as to achieve a certain weight loss effect, but it takes long-term adherence and reasonable eating habits to lose weight through oatmeal.
Experts pointed out: Dietary fiber contained in oatmeal can help accelerate gastrointestinal motility, and low calorie, help prevent constipation, clear the intestines to promote bowel movements, oatmeal can also reduce everyone's hunger, so it helps to lose weight and lose weight In addition, oats are characterized by high protein and low carbohydrates, so the process of supplementing nutrients can also reduce the increase of fat and calories. At the same time, soluble fiber with high viscosity of oatmeal can effectively control appetite and increase satiety. , reduce food intake, reduce appetite cravings.
Reasonable eating oatmeal can lose weight. Oatmeal has enough dietary fiber to produce satiety, which is beneficial to the regulation and metabolism of physiological functions. It consumes more energy during digestion, lowers cholesterol, and promotes gastrointestinal motility. The final result is weight loss. However, eating oatmeal to lose weight is not immediately effective, it needs long-term persistence.
Oatmeal dieting method
One: boiled oatmeal
For busy office workers, there is no time to prepare breakfast in the morning, just the simplest boiled oatmeal, plus two teaspoons of honey, plus a boiled egg and fresh fruit, is a nutritious breakfast mix.
Two: oatmeal coarse rice
Finer rice noodles are easier to absorb, and vitamin B is also easily lost during processing, but adding oatmeal during cooking is very healthy.
Three: Shrimp skin seaweed egg oatmeal
1. Pour 200 ml of boiling water into the pan, add the oatmeal, and add the shrimp and seaweed.
2. Take one egg, add oatmeal after the break, and turn the microwave into a medium heat for about one and a half minutes.
3. Season with a small amount of salt or chicken essence according to your preference.
Four: milk oatmeal drink
1. Add a cup (about 120 ml) of water and 20 g of oatmeal in a small pot and boil.
2. Beat an egg, and chop the eggs, turn off the eggs after the eggs are cooked. (Add a little sugar to taste).
3. Wash in 100 ml of fresh milk (cool and hot can be decided according to personal preference), you can drink.
Five: fruit soy milk oatmeal
Ingredients: half a cup of oatmeal, 1 cup of soy milk, honey, raisin and cranberry, etc., half a banana, almond or walnut and other nuts.
practice:
1. Pour the honey and soy milk into the oatmeal and heat in a microwave.
2, slice the banana, then sprinkle with dried fruit, bananas, nuts and other foods to eat.
Six: pumpkin milk oatmeal
Ingredients: half a cup of oatmeal, half a cup of water, 1 cup of milk, 80 grams of pumpkin meat, 1/4 of onion, 1 slice of bacon, a little salt and pepper, a little broth.
practice:
1. Cut the onion and bacon, stir fry them slightly, pour in the water, add the pumpkin meat and cook until the pumpkin is soft.
2, then pour milk and oatmeal, cook for 3 minutes, pour in salt, pepper, broth to taste.
Tips for eating oatmeal
1. Don't use oatmeal as oatmeal. Oatmeal is rolled from oatmeal and is flat. It is equivalent to the size of soy bean and has a complete shape. (The instant oatmeal has some loose feeling, but still can see its original shape. The oatmeal is a mixture of wheat, rice, corn, barley and other cereals. Oatmeal is only a small part, or does not contain oatmeal at all. Foreign cereals are often added with dried fruit, nut and bean fragments, relatively good. Some, at least make the dietary fiber more abundant; domestic cereals are not, most of them are maltodextrin, sugar, creamer, flavor, etc., while sugar and dextrin will increase the rate of blood sugar rise; creamer contains partially hydrogenated vegetable oil, The 'trans fatty acid' ingredient can promote the occurrence of heart disease, so it must be carefully selected.
2, not sweet is expensive. Natural cereals are not sweet, if you take a small bag (40 grams) oatmeal has a distinct sweetness, which means that it contains 20 grams of sugar, which is equivalent to half of the oatmeal you buy is white sugar. The value of health care has been removed by half. In addition, be wary of 'sugar-free products', sugar-free and sweet, must be added to some high-efficiency sweeteners, such as cyclamate, acesulfame, aspartame Sweet, these things are mostly chemical synthetic products, which have fewer advantages and disadvantages. What's worse, high-efficiency sweeteners only need to add a little bit, usually with starch hydrolysate such as maltodextrin, and malt Dextrin, like white sugar, has a rapid rise in blood sugar, so people who need to control blood sugar can't be confused by the word 'sugar-free'. It is wise to buy unsweetened pure oatmeal.
3, strengthening nutrition is not necessary. Oatmeal itself is already high enough nutrition, the company claims that high calcium, high-iron, high-protein cereal does not have much synergistic value. If the 'oatme' product itself contains a small proportion of oatmeal, even if other nutrients are added It’s just that it’s just a name, and it’s not tempted.
4, not in terms of packaging theory. Some packaging is simple, the appearance is ordinary, no brand added any ingredients, the taste is light, the taste is thick, eating even a bit pungent, is the real natural oatmeal, should be listed as your First choice, do not use the advantages and disadvantages of packaging as the standard of purchase.
5, cooking is better than eating. The oatmeal products in the supermarket are for cooking, but also for feeding, the two-phase trade-off, cooking is healthier. No added sugar, creamer, maltodextrin, Ingredients such as essence, the second can provide the most satiety, the slowest rise in blood sugar. While the ready-to-eat products are convenient and fast, the taste is good, but often add sugar or creamer (including trans fatty acids), not only Can not increase efficiency, but can offset its disease prevention effect.
'Send benefits: Come and see how you should lose weight?'
Want to lose weight? Want to get a weight loss plan of 8 pounds per month?
attention '39 Weight Loss Fitness College' WeChat public number (ID: paireliang or scan the QR code on the upper side), then reply to the keyword '21 days' , Nine Girls will give you right away!
