Oats are a cereal, along with wheat, rye, rice, corn, barley, millet, bamboo, sugar cane.
Flour, cereals and cereal are prepared from it, as well as whole grains.
The main dish of oats is porridge. They have been eating for a long time. The main cereal culture of antiquity was considered to be wheat.
- Macro cells
- Trace elements
- Vitamins
From the depths of centuries
In ancient Rome, oats were considered a low-grade grain and went mainly to feed animals, occasionally and on food.
At the same time, in Germany this cereal was widely cultivated as a food product.
In the XII century, oats came to England, where oatmeal, which is cooked on slow fire from whole or crushed grain, and only on water, became a national dish, beloved and simple people, and aristocrats.
Long, thick and shiny hair Englishmen are obliged, namely, oatmeal for breakfast.
The phrase: "Oatmeal, sir"!- From the film about the detective Sherlock Holmes has long been a meme.
Oatmeal is popular in Scotland, where the championship is held to prepare this dish. In Russia, porridge from oats was not prepared everywhere, the peasants even felt some disgust towards it.
We make kvass from oats, oatmeal - oatmeal( recipes here) and use for baking muffins and cooking kasha. At present, a surge in fashion for oatmeal caused bodybuilding and fitness training.
The chemical composition of cereals
Mature whole grains oats have the following composition:
- proteins 11,7%,
- fats 5.8%,
- carbohydrates 65.4%.
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Caloric content of oats is 361 kcal. Proceeding from the fact that of the total amount of carbohydrates 10.7%( by weight of the product) is cellulose, which is not fully absorbed by the human body, the real caloric content of oats is lower.
But the myth was established that the calorie content of cereals is lower than that of other cereals, and because "oatmeal for breakfast will not hurt your figure."
Such a statement does not correspond to reality. Oatmeal is the most fatty cereal, so do not believe in advertising slogans and pay more attention to exercises for quick weight loss at home. Kasha, and so a valuable dish, to also attribute it to fictional qualities.
High caloric content of the product, partially neutralized by increased fiber content.
Special importance oat bran is given in the diet of the French dietician Dyukan, where it is recommended to take for life, daily, 3 tablespoons of bran.
With regard to the amino acid composition of whole grains, the limiting component is lysine, as in other cereal products.
To increase the value of cereal, you can combine oats with lysine-rich foods, such as milk.
Another argument in favor of oatmeal in milk.
- Saturated fatty acids( LC) account for 18%,
- for monounsaturated 37%,
- for polyunsaturated 45%.
Excess of unsaturated LC over saturated makes dishes from oat croups an effective means of treatment and prevention of atherosclerosis of blood vessels and a number of liver diseases( the best recipes for oats treatment).
One more, oat-related dietary myth - about the low glycemic index of oatmeal.
This is due to the misconception about the low calorie content of oats. Glycemic index( GI) of oatmeal, relative to glucose( taken as 100) is 61, which is higher than GI of buckwheat porridge or from brown rice.
Above the GI of oatmeal lies the indicator of manna and rice porridge from white rice. Oatmeal cookies have GI - 55, and oat flakes "Hercules" - 40. Most likely, there were flakes not cooked, but cooked like muesli.
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Macroelements
From macronutrients oats is rich:
- by phosphorus,
- by chlorine,
- by sodium,
- by calcium,
- by potassium,
- by silicon.
Sodium, potassium and chlorine are involved in the regulation of water metabolism. A lot of phosphorus in the bone and brain tissues, it is part of a variety of enzymes.
Calcium is an important structural element in the human body. The most important source for a person is dairy products.
Therefore, oatmeal porridge with milk is useful for human health( which does not have allergies to animal proteins or intolerance to carbohydrates of milk).
Occurring, sometimes, the statement that oatmeal porridge should be cooked by all means on water, on what is groundless.
This view is based on the prevailing misconception that one should eat only low-calorie foods and dishes in order to prevent obesity.
Silicon is essential for the normal functioning of the bone system and connective tissues. It is contained in the husks of cereals, hence the need to cook porridge from whole grains.
Microelements
From trace elements oats is rich:
- copper,
- manganese,
- iron,
- magnesium.
Iron is involved in the transportation and deposition of oxygen. It is part of hemoglobin.
Its presence in the human body, reduces the excess of dietary fiber.
Therefore, whole-grain foods should be consumed in moderation.
Copper participates in hematopoiesis, provides antioxidant protection, has anti-inflammatory effects.
Manganese enhances the action of insulin and maintains the level of cholesterol in the blood.
Magnesium participates in the synthesis of about 300 enzymes, reduces the excitability of the nervous system, regulates the heart rhythm.
The conclusion is that the diet should be assessed as a whole, not individual foods or dishes.
Oatmeal in the morning saturates the body with iron and at the same time prevents the absorption of its surplus, due to the presence of cellulose.
Therefore, it is so important to balance the diet in general, and not rely on the miraculous properties of a single product, even if it is such a useful product as whole oats.
Vitamins
Compared with 6 other cereals:
- wheat,
- rye,
- pearl barley,
- millet,
- buckwheat,
- rice - oats are rich in alpha carotene( provitamin A), biotin( vitamin H), thiamine, choline, pantothenic acidand vitamin E.
The content of riboflavin, niacin, folacin and vitamin B6 - oats is inferior to other cereals.
Vitamin B1( thiamine) is involved in the metabolism of carbohydrates, taking into account the vitamin content in other products, oats can be considered a source of the group of vitamins B( B1, B2, B3, B4, B5, B6) and vitamins C, E, K.
.Consequently, it is important for a proper energy exchange.
This vitamin is involved in the biosynthesis of the conductor of nerve impulses of acetylcholine.
Vitamin B1 deficiency is caused by feeding with processed grain.
This also applies to oatmeal.
Whole grain is more useful than purified or processed.
Vitamin B2( riboflavin) - is necessary for the synthesis of enzymes that provide energy metabolism in cells. Behind him is the glory of a vitamin that increases life expectancy. It is necessary for the synthesis of visual pigment in the retina of the eye.
Vitamin B3 ( niacin, vitamin PP, nicotinic acid) - participates in all types of metabolism( carbohydrate, protein and fat), regulates higher nervous activity, dilates capillaries.
Vitamin B4( choline). From the choline in the body the transmitter of nerve impulses acetylcholine is synthesized. Choline improves memory, is part of the phospholipid lecithin, regulates the level of insulin, has hepatoprotective properties.
Vitamin B5 ( pantothenic acid) is a part of about 80 enzymes and participates in metabolic processes, in particular, in the synthesis of fats.
Vitamin B6 ( pyridoxine) is important for the exchange of proteins.
The need for it increases with increasing protein intake.
Insufficiency, especially in children, increases the risk of anemia .
Vitamin C( ascorbic acid) - is an antioxidant, destroys the active forms of oxygen, the excess of which destroys cells and promotes aging. The need for a vitamin increases with infections and inflammatory processes.
Vitamin E( tocopherol) - refers to antioxidants, reduces thrombus formation and prevents atherosclerosis of vessels.
Vitamin K( phylloquinone) - necessary for blood clotting and bone protein synthesis, involved in the synthesis of proteins, is also an antioxidant.
Based on the vitamin composition, oats( and oatmeal porridge), along with other products, properly formulated diet, promotes high-grade carbohydrate, protein and fat metabolism, regulates nervous activity and prevents premature aging.
Useful properties
Useful properties of dishes from oats were considered above.
Based on the component composition, the presence of macro- and microelements and vitamins, it should be emphasized once again that what has been said refers to cereal porridge from whole grains.
Protein-starch mucus, formed with proper cooking, mixed with milk, is a treatment for diseases of the stomach and intestines, as well as poisoning with heavy metals.
Oats - natural regulator of acidity of gastric juice. A decoction of cereal is used to excrete stones and sand from the kidneys. Improves the urine-reproductive system. Kissel is also useful.
Complex compounds( polyphenols) characteristic for oats reduce the concentration of "bad cholesterol" in the blood, which reduces the risk of plaque formation.
Oatmeal without sugar is included in the diet of patients with diabetes mellitus.
Proteins and inorganic compounds, together with Group B vitamins, form an effective anti-anemia complex that enhances blood formation.
Cereal is attributed to the properties of an aphrodisiac that enhances sexual desire( male oryk, application), by increasing the potency in men.
Contraindications to the use of
In 0,5-1% of people oats, like some other cereals( wheat, barley, rye), with gluten protein( gluten) and close to it, cause celiac disease, which is characterized by digestive disorders.
These people oats are contraindicated by , they should switch to gluten-free meals.
Oats contain a lot of fiber that binds minerals and removes calcium and other minerals from the body.
In inflammatory processes in the intestine and pancreas, the process becomes aggravated. The lack of calcium in the body causes a decrease in bone density and can lead to osteoporosis.
Oatmeal from whole grains can exacerbate duodenal ulcer and stomach and cause diarrhea.
Porridge is cooked for at least 30 minutes( excluding flakes and quick porridges, the cooking time of which decreases) to avoid excessive stress on the intestines.
Before use, the croup is thoroughly washed to avoid the effects of possible residues of herbicides and chemicals.