I. Oatmeal weight loss keywords
Key words 1 sufficient dietary fiber
Susceptibility to satiety • Digestion consumes more energy • Lowers cholesterol • Promotes gastrointestinal motility → Loses weight
Keywords 2 Reduce Fat & Cholesterol
A lot of unsaturated fatty acids, no cholesterol = healthy diet structure
The content of fat and saturated fat in oats is low, mainly contains low-fat and low-saturated fatty acids, and does not contain cholesterol. A cup of oatmeal only provides 3 grams of fat with less than 20% saturated fat
II. Satiety Index (%)
Corn flakes pasta brown rice rice whole wheat bread apple oatmeal meal salmon potato
About
A. As can be seen from the above table, oats have excellent results in producing satiety. Recent scientific studies have found that frequent intake of oats can effectively control body weight and reduce the weight of those who are overweight.
B. Because oats are rich in soluble fiber and protein, they can give people a feeling of fullness, which of course helps you to suppress appetite.
C. If you eat oatmeal for breakfast, eat less at lunch, you can also use the same principle to control the amount of dinner. In addition, oats are rich in dietary fiber, digesting fiber requires more energy, energy consumption is also a key word for weight loss!
Three. Milk oat drink
Classic collocation, more complete nutrition
Materials (1 serving): Oatmeal 20g, Milk 100g, Water 120g, Egg 1
practice:
1. Add water, oatmeal, and boil over the pot.
2. Switch to medium heat and pour an egg into the pan until it is cooked and turn off.
3. Add a little sugar to taste.
4. Pour milk into the egg porridge (cold and hot) and drink.
Four. Experts recommended oat nutrition diet recipes
It is really not difficult to eat well and eat oatmeal diet meals. Take a few minutes to try the Oat Healthy Diet Menu!
The first trick, Dong Haihuang porridge - traditional flavor, eating a new taste
Materials (1 serving): 25 g oatmeal, 35 g fresh shrimp, 140 g Dongguorong (peeled), 35 g sea cucumber, 4 g ginger, 4 g onion, 1 tsp salad oil, 350 g water (1 cup ), a little salt, a little pepper, a little sesame oil
practice:
1. The melon should be peeled, chopped, and cut into guava first one day before cooking; shrimp and sea cucumbers should be washed; sea cucumber should be diced; ginger should be peeled and shredded; onion should be cut to the root and cut into the refrigerator.
2. Add water and Quaker oatmeal to the pot. After the fire is cooked, switch to medium heat and boil.
3. Add ingredients prepared overnight in a "2", stir gently with a spoon, and cook for about 5 minutes to make the porridge paste. Add the seasoning, chopped green onion and sesame oil.
The second trick, Tremella orange porridge - low-calorie dessert, nourishing a summer
Materials (1 serving): 25g oatmeal, 35g water tremella, 60g sugar orange, 350g water, 25g sugar
practice:
1. Cook the white fungus with clear water the day before cooking.
2. Add water, oatmeal, cooked white fungus, and white sugar to the pan. After the fire has boiled, switch to medium heat and cook.
3. After about 3 minutes, the porridge is in a paste form. Finally, you can put it in a sugar bowl and cook it for about half a minute.
The third measure, strawberry milk oatmeal - fresh and delicious, delicious and free to match
Material (1 person): Oatmeal 25g, Milk 100g, Water 150g, Strawberry 4
practice:
1. Add water and oatmeal to the pan. After the fire has boiled, turn it over and cook it.
2. Pour cold milk into a bowl filled with oatmeal, stir it a little, and place the strawberries.
3. If you like oatmeal, you can add a little honey.