Nutritional value and benefits of oats

Oats are also known as skin oats, usually we eat oatmeal is processed from oats, oats taste sweet and flat, there are more nutrients, the following to learn about the nutritional value of oats and its effectiveness.

Nutritional composition of oats

Oats contain protein, starch, fat, B vitamins, nicotinic acid, folic acid, pantothenic acid, calcium, iron and rich dietary fiber, oat anthranilamide, oat beta-glucan, oat peptides and other nutrients.

Nutritional value and efficacy of oats

Protein

Protein is one of the main components of oats, protein is the main energy substance of human cell metabolism, and protein through enzymatic digestion can get small molecules of peptides and amino acids, such molecules are containing hydrophilic genes, can absorb water or lock the skin stratum corneum moisture, have a better moisturizing effect. Oat protein can also form a protective film on the surface of the hair, lubricating the surface, reducing friction, reducing hair damage, and promoting healthy hair growth.

Dietary fiber

Oats are rich in soluble fiber and insoluble fiber, after consumption can provide a strong sense of satiety, can absorb a large amount of cholesterol in the body and excretion, play a role in reducing cholesterol, blood sugar; and rich in dietary fiber and laxative effect, can stimulate intestinal peristalsis, prevent constipation.

Oat β-glucan

Oats in the beta-glucan is a good moisturizing effect, can promote the synthesis of collagen fibroblasts, promote wound healing, can play a better skin repair function.

Antioxidant phenol

Oats have a large number of phenolic acid substances, has a relatively strong antioxidant, can effectively scavenge free radicals, reduce the damage caused by free radicals to cells, with a reduction in the appearance of wrinkles, lighten the pigmentation, anti-aging effect.

Linoleic acid

Oats in the linoleic acid is a more important essential fatty acids, can maintain the normal metabolic activities of the body, but also the synthesis of prostate necessary components, in the maintenance of human function is to play a more important role.

Calcium

Oats are rich in calcium, often eaten, can play a calcium role, effective prevention and relief of osteoporosis, promote the normal growth of bones and teeth.

How to eat oats

Oatmeal porridge

Ingredients: oats, rice Practice: according to the ratio of 1:15 rice to water, put in the rice cooker, about 35 minutes. Can also be combined with red beans, pumpkin, purple potatoes, green beans and other ingredients, the taste will be better.

Mixed fruit dice

Ingredients: oats, black sesame powder, apple, banana. Directions: After steaming the oats and rice, take 2 tbsp. and 1 tbsp. of black sesame powder in a bowl, add the diced apple and banana, add the right amount of boiling water and stir well, then put it in the microwave oven for 3 minutes, and finally add 2 drops of olive oil.

Dried fruit bee cake

Ingredients: oats, cornmeal, soybean flour, raisins, goji berries. Directions: Mix oats, cornmeal, soybean flour, raisins and wolfberries, add yeast and mix well, add water and make a slightly soft dough. Let the dough rise for 20 minutes, then steam for 25 minutes and turn off the heat.

Contraindications to the consumption of oats

1, oats are rich in dietary fiber, not easy to digest, so it should not be consumed too much at once, otherwise it is easy to cause indigestion, flatulence and other phenomena, but also affect the absorption of other nutrients, the best serving size is about 40 grams per meal. 2, people with digestive system diseases, such as gastric ulcer, duodenal ulcer, cirrhosis of the liver, varicose veins and other diseases, to eat less or do not eat oats.