A Zabpehely 22 Legjobb Előnye A Bőrre, A Hajra és Az Egészségre

2024 Szerző: Cecilia Ryder | [email protected]. Utoljára módosítva: 2023-12-17 14:21

Az egyik leghíresebb reggeli választás - zab. És így vannak okkal. A zab a gabonafélék olyan faja, amely magjáról ismert. Az emberi fogyasztáson kívül a zabot állatok takarmányaként is használják. A zabpehely pedig az, amelyet zabból állítanak elő - őrölt, őrölt, hengerelt vagy acélból vágott zabból.

Ha nem eszel zabot, azonnal be kell építened a rutin részévé. De miért? Nos, elmondjuk.

Tartalomjegyzék

• Milyen egészségügyi előnyei vannak a zabnak?
• Vannak-e előnyei a bőr számára is?
• És Haj?
• Mit kell még tudnom a zabról?
• Történelmük?
• Mik a tápanyagok a zabban?
• Mi a helyzet a receptekkel?
• Kiválasztás és tárolás
• Bármilyen más zab felhasználása? És hogyan kell főzni?
• Érdekességek? Bármi?
• Hol lehet zabot venni?
• Kíváncsi vagyok, hogy a zabnak is vannak-e mellékhatásai

Milyen egészségügyi előnyei vannak a zabnak?

Ez a gabona, amelyet általában reggelire fogyasztanak, tápanyagokkal van tele. Az étrendi rostok (amelyek közül a legfontosabb a béta-glükán) és a zab ásványi anyagai segítenek elkerülni számos veszélyes állapotot, mint például a szívbetegség, a cukorbetegség, az elhízás és még a rák is. Javítják a bőr és a haj egészségét is.

1. Javítsa a szív egészségét

A zab egy erős béta-glükán nevű rostot tartalmaz, amely segít csökkenteni a koleszterinszintet. A béta-glükán a zabban oldódó rost fő alkotóeleme, és csökkenti a rossz koleszterint anélkül, hogy befolyásolná a jó koleszterin szintjét (1). A zab antioxidánsai (avenantramidok és fenolsavak) a C-vitaminnal együtt megakadályozzák az LDL oxidációját, amely szintén szívbetegséget okozhat (2).

A zabkorpa E-vitamint is tartalmaz, amely a szív egészségének másik tápanyaga. Érdekesebb, hogy a zabkorpa több rostot tartalmaz (15–26 százalék), mint a zabpehely (7 százalék). Egy tanulmányban a zabkorpa bevitel az átlagos összes koleszterinszint 12 százalékos csökkenésével függ össze (3).

Egy másik ausztrál tanulmány szerint a zabrost hatékonyabban csökkenti a koleszterinszintet, mint a búzarost. A tanulmány azt is megállapítja, hogy a zabpehely vagy a korpa valóban csökkentheti a szív- és érrendszeri betegségek kockázatát (4). A zabkorpa segít abban is, hogy blokkolja a bélben lévő anyagok felszívódását, amelyek hozzájárulhatnak a szívbetegségek kialakulásához (5).

A Harvard Medical School szerint a zab a teljes kiőrlésű gabonák legjobb formája a koleszterinszint csökkentésére. És ha több teljes kiőrlésű zabot szeretne bevinni étrendjébe, próbálja ki az acélból vágott változatot (6). A Madisconi Wisconsini Egyetem jelentése szerint a béta-glükán, amely kizárólag a zabra vonatkozik, szív-egészséges vegyi anyagként is működik (7).

2. Segítség a cukorbetegség kezelésében

A zabnak alacsony a glikémiás indexe, magas rosttartalma pedig segít a vércukorszint szabályozásában. Emellett a zab rostban gazdag emésztése lassan történik. A gyorsan emészthető ételek gyors vércukorszint-emelkedéseket okozhatnak - megnehezítve a vércukorszint-emelkedések kezelését. A zabpehely a gyomor tartalmát sokkal vastagabbá teszi, ezáltal lassan emészthetővé. Egy tanulmány szerint a zabpehely csökkentheti az inzulinadagokat is.

Egy tanulmány szerint a zabfogyasztás jótékony hatással van a 2-es típusú cukorbetegségben szenvedő betegek glükóz- és lipidprofiljaira (8). Megállapították, hogy a zab béta-glükánjai fogyasztáskor csökkentik a vércukorszintet is (9). Számos tanulmány arra is utalt, hogy a zab vagy a zabdal dúsított ételek jelentősen csökkenthetik az étkezés utáni hiperglikémiát. Továbbá nem mindenféle zab jó. Távol tartsa magát az ízesített vagy azonnali fajtáktól - ezek tele vannak cukorral, és az ellenkezőjét kínálják annak, amit keresnek (10).

Receptjeiben a zabot használhatja a zsemlemorzsa helyettesítésére.

3. Segíthet a székrekedés enyhítésében

Mivel a zabpehely rostokban gazdag, ez is segíthet a székrekedés enyhítésében. Azt találták, hogy a zab is növeli a széklet tömegét, ezáltal kezeli a székrekedést. Akár védő szerepet is játszhatnak a vastagbélrák ellen (11).

Egy másik tanulmányban megállapították, hogy a zabkorpa javítja a székrekedést és a B12 biohasznosulását idősebb felnőtteknél (12).

A zab oldhatatlan rostokban gazdag. Ez különösen igaz az acélból vágott és régimódi hengerelt zabokra. Az oldhatatlan rost nagyon jót tesz a bél egészségének, egyik előnye a székrekedés kezelése.

Egyesek azonban a zabpehely elfogyasztása után beszámoltak a székrekedés tüneteiről. Ennek oka lehet, hogy a zabpehely bizonyos körülmények között bélgázt okozhat. A zab nagy mennyiségű oldható rostot is tartalmaz, ami túlzott gázmennyiséget eredményezhet.

4. Segítsen a rák elleni küzdelemben

A zab antioxidánsai segíthetnek a rák leküzdésében. A zabban lévő rost megakadályozhatja a végbél- és a vastagbélrákot (amint arról már volt szó). Bár korlátozottak a kutatások a rák elleni küzdelmet segítő zabpehely típusáról, jobb ragaszkodni ahhoz a fajtához, amelyet jól érez.

12 tanulmányból több mint 800 000 ember bevonásával kiderült, hogy egy nagy tál zabkása (a zab másik neve) naponta 20 százalékkal csökkentheti a rák okozta halálozás kockázatát. A rostfogyasztás szintén csökkentheti a bélrák kockázatát (13).

Itt ismét az avenantramidokról, a zabban található speciális vegyületekről beszélünk. Gyulladáscsökkentő tulajdonságokkal rendelkeznek, és a zabnövény védelmi mechanizmusának részét képezik. Megállapították, hogy ezek a vegyületek gátolják a rákos sejtek növekedését az egészségesek károsítása nélkül (14).

5. Segítsen a magas vérnyomás kezelésében

Megállapították, hogy a zabfogyasztás a szisztolés és a diasztolés vérnyomást 5,5 ponttal csökkenti. Ez nem csak csökkenti a vérnyomását, hanem 22 százalékkal csökkenti a szívbetegségek kockázatát. Ebből a célból választhat főtt (nem azonnali) és organikus zabpelyhet.

A zab hozzáadása a magas vérnyomásban szenvedő betegek szokásos étrendjéhez jótékony hatást váltott ki. A tanulmány arra a következtetésre jutott, hogy az oldható rostban gazdag zab hatékony étrendi terápia lehet a magas vérnyomás megelőzésére és kezelésére (15). Egy másik tanulmány szerint a zabban gazdag étrend csökkentheti a vérnyomáscsökkentő gyógyszerek iránti igényt (16). A zabban lévő béta-glükán jótékony hatást gyakorol az elhízott egyének szénhidrát-anyagcseréjére és vérnyomásszintjére is (17).

A zabpehely kényelmi ételként is ismert. Csökkenti a stresszhormonok szintjét és növeli a szerotonint - ez a nyugalom érzetét kelti (18). Mindez hozzájárul az alacsony vérnyomáshoz is.

6. Javítsa az immunitást

A zabpehelyben lévő béta-glükán javíthatja immunitását. A tested immunsejtjeinek többségénél vannak speciális receptorok, amelyek a béta-glükán felszívódására szolgálnak. Ez megindítja a fehérvérsejtek aktivitását és véd a betegségektől. A zab szelénben és cinkben is gazdag, amelyek szerepet játszanak a fertőzések elleni küzdelemben.

Egy norvég tanulmány szerint a zabban lévő béta-glükán sokkal erősebb, mint az echinacea (egy észak-amerikai virág, amely gyógyító tulajdonságai miatt népszerű). A vegyület felgyorsíthatja a sebgyógyulást és hatékonyabbá teheti az antibiotikumokat az emberekben.

Megállapítást nyert, hogy a béta-glükán bevitele fokozza az immunitást a testedzés következtében (19). Ez a vegyület segít ellensúlyozni a légúti fertőzéseket a testmozgás utáni stressz után. A béta-glükánok emellett javítják a makrofágok, a neutrofilek és a természetes gyilkos sejtek képességét - ezáltal hatékonyabbá teszik a mikrobák, például baktériumok, vírusok és gombák széles körének elleni küzdelmet (20).

A béta-glükánokat krónikus fáradtság-szindrómában vagy fizikai vagy érzelmi stresszben szenvedő egyének immunitásának javítására is használják. Javítják az immunszintet olyan intenzív kezelések során is, mint a kemoterápia vagy a sugárzás (21).

A zab korai bevezetése az asztma kockázatának csökkenésével is jár (22). Egy másik tanulmányból kiderül, hogy a zabkását tápláló csecsemők védhetők az asztmától. A gyermekkori asztma kockázata kétharmadával csökkenthető, ha a csecsemőket a születés első öt hónapjában zabdal etetik. Ez a zab gyulladáscsökkentő tulajdonságainak tulajdonítható (23).

7. Segíthet a fogyásban

A zab súlycsökkentő előnyökkel jár - még inkább, ha sima zabot vásárol, hozzáadott ízesítés nélkül. Mivel a csomagolt zabpehely cukorral van töltve.

Oats, as we already saw, are full of fiber. It can make you feel satiated for longer periods and discourage you from binging. As per a Taiwanese study, oats prevent obesity and the distribution of abdominal fat. And if taken as a daily supplement, oats can even act as an adjuvant therapy for metabolic disorders (24).

Instant oatmeal was also found to increase satiety and energy intake when compared to an oat-based ready-to-eat breakfast cereal. Which is why you can replace foods in your diet with oatmeal and stay full for longer (25). Simply put, oats can fill you up.

Studies have also found that a diet rich in whole grains like oats can help regulate body weight. High consumption of whole grains is inversely associated with body mass index (26).

Oats can also soak up water, which further adds to its satiating properties. And the beta-glucan in oats can delay the emptying of the stomach.

Even oatmeal water is known to aid weight loss. All you need are one cup of oats, a couple of cinnamon sticks, and two liters of water. Blend all. You can consume this on an empty stomach for an entire month before you see results. And, of course, this must be accompanied by proper diet and exercise.

If you are having oats for breakfast, you can flavor them with fiber-rich toppings like raspberries or almonds. And yes, avoid fatty toppings like peanut butter.

[Read: How Oats Help With Weight Loss]

8. Promote Bone Health

Oats offer a host of minerals essential for bone health. Steel-cut oats are preferred to the rolled variety as the former has less air exposure and is less likely to turn rancid. However, try to avoid instant oatmeal as it can turn rancid very quickly.

Another important mineral oats are rich in is silicon. This mineral has a role to play in bone formation and maintenance. Silicon can also aid in the treatment of postmenopausal osteoporosis (27).

However, according to a report by the University of Pennsylvania, oats might hinder the absorption of calcium (28). Hence, consult your doctor before taking oats for this purpose.

9. Enhance Sleep Quality

The amino acids and other nutrients in oats help produce melatonin, the chemical that induces sleep (29). And when mixed with milk or honey, oats become a wonderful bedtime snack.

Whole grain oats also promote insulin production, which helps the neural pathways receive tryptophan. Tryptophan is an amino acid that acts as a sedative to the brain. Oats are also rich in vitamin B6, which helps reduce stress (one major cause of sleeplessness). Combining oats with milk and bananas can further help your body relax.

The carbs in oats also release serotonin, the ‘feel good’ hormone that reduces stress and makes you feel calm (30).

10. Relieve Symptoms Of Menopause

Increased intake of fiber can relieve irritability caused during menopause, and oats can work wonders in this aspect.

But there’s a catch – oats contain lignans, a type of phytoestrogens. And studies are unsure about the beneficial effects of phytoestrogens during menopause (31). Also, having cooked oatmeal for a week can increase phlegm and slow down the metabolism in certain people. If you are experiencing such effects, switch to basmati rice and steamed vegetables and consult your doctor.

11. Boost Energy

Since carbs are the body’s primary source of energy, and since oats are rich in carbs, they offer an energy boost when consumed right in the morning. But worry not – oats are absorbed much slower in the body, and this gives you a longer-lasting boost (in addition to not spiking your blood sugar levels). And the B vitamins in oats (like thiamin, niacin, and folate) work together to help your body metabolize energy.

Back To TOC

Do They Have Benefits For Skin As Well?

Very much. Oats help prevent acne and improve complexion. They even act as a natural skin cleanser. Your favorite porridge (or oats) has superb benefits for your face – an oatmeal face mask would do the trick.

12. Aid In Acne Treatment

Oatmeal can soak up the excess oil on your skin and help treat acne. You just need to boil half a cup of oatmeal in one-third cup of water and allow it to cool. Apply the thick paste on the affected areas on your face. Leave it on for about 20 minutes, post which you can rinse with warm water. You can also make this mask with tomatoes or egg whites or onions. This is nothing but an oatmeal face wash that you can prepare right at your home.

An oatmeal scrub can also work well in treating acne. The scrub removes dead skin cells and polishes your skin. It also reduces spots and softens your skin. For the scrub, you need one tablespoon each of finely ground oatmeal, finely ground brown sugar, raw honey, and organic jojoba oil. You can also add a couple of drops each of lavender or geranium essential oil. Stir all the ingredients. Apply a small amount of this scrub on your wet face and massage in small, circular motions. You can leave it on for about 10 minutes and then rinse with warm water. Pat dry.

An oatmeal soap can help too. You can either purchase a pre-made soap or make your own (melt an unscented bar of soap, mix oatmeal, and allow to cool). The soap acts as a natural exfoliant and absorbs the excess oil without overdrying the skin.

Oatmeal contains zinc that reduces inflammation and kills the acne-causing bacteria. Zinc supplementation might also help reduce acne lesions (32).

However, certain reports state that oats can aggravate acne. Consult your dermatologist before using oats for treating your condition (33).

13. Treat Dry And Itchy Skin

Oatmeal, according to a study, exhibits direct antioxidant and anti-inflammatory properties – and this can help treat itching associated with dry and irritated skin (34).

Even an oatmeal bath can help. Sprinkle your bath water with baking soda and uncooked oatmeal. You can also use colloidal oatmeal – which is finely ground oatmeal specifically made for the bathtub. Soak in the bath water for about 15 minutes and then pat yourself dry. Apply moisturizer while your skin is damp (35).

Oatmeal powder or oat flour can work wonders on your skin too. You can simply blend oats into a powder and then mix it with hot water to form a paste. Apply it on your skin and leave it on for 15 minutes. Rinse with normal water.

And then, we have oat milk too – which is nothing but oatmeal steeped in hot water (that turns into creamy oat milk). You can use this oat milk for the skin.

14. Moisturize Skin

Oats can remove the dead skin cells and act as a natural moisturizer. And the beta-glucan they contain forms a fine film on your skin. It also penetrates deep into the skin and offers the much-needed moisture.

Simply mix 2 cups of oats with 1 cup of milk and 1 tablespoon of honey. Apply on your skin and leave it on for about 15 minutes. Rinse with cool water.

You can also use oat extract for the skin.

15. Lighten Skin

The fact that oats are being used in products like body scrubs, soaps, and exfoliating creams tells us how beneficial they can be. You can use oats facial (a mixture of oat powder and milk) every morning for skin lightening.

[Read: Simple Homemade Oatmeal Face Packs]

16. Treat Poison Ivy Or Chicken Pox

For thousands of years, oatmeal has been used for treating poison ivy and symptoms of chicken pox. For relieving the itchiness caused by poison ivy or chicken pox, pour oat flour onto a cheesecloth. Tie this around the bathtub faucet and periodically squeeze out water for a tepid bath. You can also rub the pouch on the itchy areas of your skin.

17. Act As A Natural Cleanser

Oats contain compounds called saponins that act as natural cleansers and remove the dirt and oil from the pores. And by the way, they don’t cause irritation.

You can prepare oat milk (by soaking oats in water) that acts as a natural cleanser and toner. Apply the milk to your face using a cotton pad after washing your face.

You can also use oat bran bath for cleansing your skin. Place half a cup of rolled oats in a cloth and tie it into a small bag. Place this bag in your bathtub and press until all the milk is out. You can use this on your body and face (instead of soap) for mild scrubbing.

18. Protect The Skin

The proteins in oatmeal maintain the skin’s natural barrier. They even protect your skin from harsh pollutants and chemicals. The lubricating fats in oats aid in UV protection.

Back To TOC

And Hair?

Surprisingly, oats have benefits for your hair too. The nutrients in them make your hair stronger and scalp healthier. They also make it shinier and silkier.

19. Treat Dandruff

You just need 1 cup of oatmeal. Pour the oatmeal into a blender and grind it on a medium setting (till you get a fine powder). Mix this ground oatmeal with 2 cups of boiling water. Stir until the oatmeal is dissolved completely. Allow the mixture to sit for about 10 minutes. Pour this mixture through a sieve into a medium-sized bowl.

To this mixture, add 1 tablespoon of lemon juice and 1 teaspoon of apple cider vinegar. Stir well. You can skip the lemon juice if you have color-treated hair. Now, add about 20 drops of your favorite essential oil to the bowl and stir. You can pour the entire mixture into an empty shampoo bottle. For using it, dampen your hair with lukewarm water and work the product into your scalp. Leave it on for 2 minutes and rinse as usual.

This oatmeal shampoo also treats itchy scalp and prevents excess oil and dirt.

20. Help Fight Hair Loss

The properties of oats that help treat dandruff also help prevent hair loss. To make an oatmeal hair mask that treats hair loss, you need 1 tablespoon each of oatmeal, fresh milk, and almond milk. Mix all the ingredients to form a smooth paste. You just need to ensure your hair is free from tangles before using this mask. Apply gently to your hair and leave it on for about 20 minutes. Rinse with lukewarm water.

This mask strengthens the hair follicles and makes your hair stronger.

Oats are also rich in omega-6 fatty acids that help fix damaged hair (36).

21. Improve Hair Appearance

The appearance of your hair is as important as the strength. For using oats to improve hair appearance, all you need are 3 tablespoons of plain oats, ½ cup of milk, and 1 tablespoon each of coconut oil and honey. Mix all the ingredients well. Apply the mask to your hair and scalp and leave it on for 30 minutes. Shampoo your hair as usual.

This mask makes your hair shine and also renders silkiness to your tresses. It moisturizes your hair as well.

22. Work Great For Blond Hair

Worry not if you have blond hair. Ground oats can work as an excellent shampoo for blond beauties. You just have to rub some ground oats over your scalp and using a bristle brush, gently brush out the excess oats.

That’s the long list of benefits. But sure it doesn’t do any harm to know a little more about oats!

Back To TOC

What More Do I Have To Know About Oats?

You also need to know about the different types of oats:

Oat bran – This is the first part of the oat grain that is processed. It is ground from the hull, which is packed with fiber, protein, iron, and magnesium. It is quite low in calories and very easy to cook.

Oat groats – These are what reside inside the hull of the oat grain. Its texture is similar to a thicker rice grain.

Steel-cut oats – These are nothing but oat groats chopped into pieces. Also called Irish oats, they take about 20 minutes to cook on the stove top. One-fourth cup of steel-cut oats has the same nutritional value as half a cup of uncooked rolled oats (we will discuss this).

Scottish oats – These are more finely ground steel-cut oats. They have the nuttiest flavor and natural sweetness of all types.

Rolled oats (also called old-fashioned oats) – Though these are the most processed of all types, they still hold good nutritional value. This is the type of oatmeal you would usually find in store-bought packets (unless specified otherwise). They become less chewy after cooking because of how thinly they have been rolled out.

Oat flour – This is the flour ground from whole oat groats, Scottish oats, or steel-cut oats. It is ground until totally soft.

The difference between steel-cut oats and rolled oats (the two common types) is that the former is cut into pieces, take the longest to cook, and have a toothsome and chewy texture. The latter look flat and irregularly round and can be cooked faster.

Coming to dry oats vs. cooked oats, it just takes half a cup of the former to make one cup of the latter. A cup of cooked oatmeal meets about 12 percent of your daily thiamine requirement, whereas one cup of dry oatmeal gives you about 25 percent.

Dry oatmeal contains higher concentrations of other minerals like iron, magnesium, phosphorous, zinc, copper, manganese, and selenium.

Nice. But what about…

Back To TOC

Their History?

People who first started farming wheat and barley (way back in 12000 BC) weren’t impressed with oats. They were just considered a nuisance crop. But it was in 2000 BC in Scandinavia and Poland, where people noticed that oats grew a lot better than the wheat there. Around 1500 BC, farmers in northern Europe (which is colder and wetter, and hence conducive to oat growth) started growing oats on purpose.

During the Roman Empire, people were also growing and eating oats in Italy. By the Middle Ages, oats traveled to the Great Britain. Scottish settlers brought oats to North America in 1600 AD, where people initially grew oats for horses to eat. And then, the crop spread to the rest of the world.

The benefits you just saw are because of the nutrients oats contain.

Back To TOC

What Are The Nutrients In Oats?

	Saturated Fat 2g	Trans Fat	Cholesterol 0mg	Sodium 3mng	Total Carbohydrate 103g	Dietary Fiber 17g	Sugars	Protein 26g	Vitamin A	Vitamin C	Calcium	Iron	Amounts Per Selected Serving	Vitamin A	Vitamin C	Vitamin D	Vitamin E (Alpha Tocopherol)	Vitamin K	Thiamin	Riboflavin	Niacin	Vitamin B6	Folate	Vitamin B12	Pantothenic Acid	Choline	Betaine	Amounts Per Selected Serving	Calcium	Iron	Magnesium	Phosphorus	Potassium	Sodium	Zinc	Copper	Manganese	Selenium	Fluoride	And coming to brown rice and oatmeal, though both are healthy, there are certain areas where each enjoys the upper hand. Oats are lower in calories (1 cup of cooked oats contains 145 calories) than brown rice (1 cup contains 216 calories). Oats also offer less carbohydrates. However, brown rice offers more amount of niacin and B6, while oats contain double the amount of iron. Brown rice contains slightly higher levels of magnesium and manganese. Oats contain very less sugar (0.5 grams of sugar for every 100 grams of oats). And every 100 grams of oats contains about 7 grams of fat. And now… Back To TOC What About The Recipes? Oat recipes are simply delicious. And healthy. Our most popular picks include Chocolate oatmeal bars, Banana oats smoothie, and Apple pie oatmeal. 1. Chocolate Oatmeal Bars What You Need ½ cup of chocolate chips 1 cup of wheat flour 1/3 cup of fat-free condensed milk ½ teaspoon of baking powder ½ cup of old-fashioned oats ½ teaspoon of baking soda ¼ teaspoon of salt ¼ cup of canola or soybean oil ¾ cup of brown sugar 1 teaspoon of vanilla 1 egg 2 tablespoons of old-fashioned oats 2 teaspoons of softened butter Directions Heat the chocolate chips and milk in a heavy saucepan over low heat. Keep stirring until the chocolate melts. Set it aside. Now, heat the oven to 350o F. Spray a square pan with cooking spray. Mix the flour, half a cup of oats, baking powder, baking soda, and the salt in a large bowl. Set aside. Stir the oil, brown sugar, vanilla, and egg in a medium bowl using a fork until the mixture is smooth. Stir this into the flour mixture until everything is well blended. Set aside half a cup of dough for topping. Pat the remaining dough into a pan and spread the chocolate mixture over it. Add 2 tablespoons of oats and the butter to the dough that was set aside. Mix with a fork until the mixture is crumbly. Drop small spoonfuls of the oat mixture evenly over the chocolate mixture. Bake for about 20 minutes or until the top is firm and golden. Let it cool for about 1 ½ hours. Serve. 2. Banana Oats Smoothie What You Need ¼ cup of old fashioned oats ½ cup of plain low-fat yogurt 1 banana, sliced into thirds ½ cup of fat-free milk ¼ teaspoon of ground cinnamon 2 teaspoons of honey Directions Combine all the ingredients and puree until you obtain a smooth mixture. Serve immediately. 3. Apple Pie Oatmeal What You Need 1 cup of old fashioned oats 2 cups of almond milk 1 thinly sliced apple 2 teaspoons each of cinnamon and maple syrup 1 cup of unsweetened apple sauce Directions On a medium saucepan, combine the oats, almond milk, cinnamon, and maple syrup. Heat on low flame until most of the milk is absorbed. Add the applesauce and stir well. Wait until all the milk and applesauce are absorbed (might take some 20 minutes). Remove from heat and serve. This is one oatmeal recipe for weight loss. It boosts your metabolism and aids in your weight reduction efforts. And now, we head to an important section… Back To TOC Selection And Storage Selection Proper selection is essential to ensure that you get the maximum benefits from this cereal. It is advisable to buy oats in small quantities because this grain has a higher fat content than other grains and hence, goes rancid more quickly. Nowadays, oats are available in prepackaged containers as well as in bulk bins. While purchasing oatmeal, always look at the ingredients list on the packet to ensure that the product does not contain salt, sugar, or other additives. Always prefer to buy rolled oats or oatmeal from health shops. When purchasing from bulk bins, ensure that the bins are covered and free from debris and moisture. The store should have a good product turnover to ensure that the product is fresh. Storage Proper storage is also a vital factor to ensure that the product retains its freshness and flavor till it is used. Rolled oatmeal, like all other grains, should be kept in an airtight container to prevent moisture and vermin intrusion. It should be stored in a cool, dark cupboard for up to three months or refrigerated for up to six months. Oat bran has high oil content and therefore, should be refrigerated. Oat flour has a slightly longer shelf life in comparison to wheat flour as oats contain a natural antioxidant that discourages rancidity Oat flour should be refrigerated and used within three months. Ensure usage of your oatmeal within the expiry date stamped on the package. And… Back To TOC Any Other Uses Of Oats? And How To Cook? If you are wondering how to consume oats, this is it. Oats are quite versatile and can be consumed both in cooked and raw forms. Uncooked oats are rather difficult to chew, and cooking softens them. Alternatively, you can achieve a softer texture by soaking a cup of raw oatmeal in two cups of water and leaving it for 2 hours. This raw oatmeal can be blended along with water and consumed. Given below are other tips for eating and cooking oats. Eating Steel-cut Oats: Considered most suitable for breakfast, these are basically whole oat groats that have been steamed and cut into pieces. These non-flattened, steel-cut oats are coarse. Hence, they can be soaked overnight in hot water and cooked in the morning to make a pearly, chewy, whole grain breakfast. They can also be blended and are the most nutritious of oats. Instant Oats: These are widely available in stores in small packets and are considered the least nutritious due to sugar and additives. They have a flour-like consistency and are heavily processed, steamed, rolled, dehydrated, and toasted. Being easy to blend, they can be cooked in a minute or two. Always prefer plain instant oats as the flavored ones have a high content of sugar. Plain oats have added nutrients as they have been stripped of their original nutrients. Oatmeal Bread: Prepared from oat flour, oatmeal bread is extremely nutritious and as good as regular toast. You can try making oatmeal bread at home. Oatmeal Cookies: These yummy cookies are a perfect combination of taste and nutrition. They can be consumed with peanut butter or chocolate bits and make for a filling snack. They are a favorite of kids. Oat Bran: This is basically ground oats with the husk still attached. It is difficult to digest and should be soaked before use. These are generally added to smoothies and are very fibrous and nutritious. Cooking Cooked oats are relatively sweeter than the uncooked ones. Different varieties of oats require different cooking methods and take different durations to cook. Rolled oats take approximately 15 minutes whereas steel cut oats can be cooked in about 30 minutes. Oat groats, being harder, require more time and water and can be cooked in 50 minutes. The best way is to add oats to cold water and simmer. They can be included in many dishes. Filling Meal or Snack: Oats can be added to your smoothies or green smoothie to make a filling meal or snack Nutritious Breakfast: A piping hot bowl of oatmeal with fruits and nuts can be a tasty and nutritious breakfast As A Soup Thickening Agent: Oat flour can be used instead of corn flour to thicken sauces and soups. It can be added while the soup is being heated so that it becomes thick. Breadcrumbs can be replaced with oats Coating For Tofu: It can be used as a coating for tofu. Tofu can be dipped in milk and then in oatmeal and fried to make it more crispy Making Of Pancakes Or Porridge: Oatmeal can be used to make pancakes or porridge. For this purpose, you can soak your porridge oats in the fridge overnight and eat it the next day straight away As A Sprinkling Agent On Cereals: Oat bran can be sprinkled on your hot or cold cereal Making Of Bread, Pastas, Or Muffins: You can use whole oats or oat flour to make bread or muffins. Being extremely flexible, oats can replace fast and processed foods and can be easily used in making pastas, muffins, and croissants And now, the fun part… Back To TOC Fun Facts? Any? Oat is an annual grass, just like wheat. Besides being made into cereals, the second main usage of oats in food products is as oat biscuits. As per a survey, oats rank No. 1 amongst breakfast foods. October 29th is the National Oatmeal Day in the USA. Almost 75 percent of US households were found to have oatmeal in their cupboards. The most popular oatmeal toppings are milk, sugar, and fruit. Also… Back To TOC Where Do I Buy Oats? You can hop to your nearest supermarket. Or check for oats online at Amazon or Bigbasket. Some of the top brands (purchase link included) are – Quaker (certain people use Quaker oats for skin benefits), Saffola, Kellogg’s, and Bagrry’s. You do have something else in your mind, don’t you? Back To TOC I Am Wondering If Oats Have Side Effects Too Though oats are safe for most people (pregnant and breastfeeding women included), they can cause gas and bloating in some people. Applying oats to the skin can also cause breakouts. A couple of other side effects include: Might Block The Intestine If you have difficulty in chewing, avoiding oats is best. Poorly chewed oats can block the intestine and cause issues. Digestive Issues Avoid consuming oat products if you have any digestive ailments. They might get aggravated in some people. Consult your doctor. Conclusion Oats are so incredibly good that we didn’t even have to tell you that they are so. You already knew it all, didn’t you? Make this your regular breakfast and see your life getting better – with each passing day. And wait, tell us how this post has made your day better. Do leave a comment below. Back To TOC Expert’s Answers For Readers’ Questions Is oatmeal gluten-free? Usually, yes. It is safe for people with gluten intolerance. But if it is a pack of oats that is commercially processed or contaminated, it might contain gluten. Can you eat raw oats? Yes, but it is better you don’t eat them dry. Since oats are rich in fiber, eating them dry can cause intestinal issues. You can pour milk over uncooked oats or even mix them in water. Though dry oats contain higher concentrations of some nutrients, it’s better to consume them with a liquid. What is the best time to eat oats? Most people prefer oats for breakfast, but you can have them whenever you want to. Does microwaving oatmeal affect its glycemic index? No, it won’t. References “ Oat beta-glucan reduces blood cholesterol concentration… “. Ottawa Civic Hospital, University of Ottawa, Canada. 1994 July. “ Avenanthramides and phenolic acids from oats are bioavailable… “. Tufts University, Boston, USA. 2004 June. “ Oats and Cholesterol: The Prospects for Prevention of Heart Disease “. US National Library of Medicine. “ Cereal grains and coronary heart disease “. University of Sydney, Sydney, Australia. 2002 January. “ Oats “. US National Library of Medicine. “ Whole-grain oats: Best bet for lowering cholesterol “. Harvard Medical School. 2015 October. “ MAKING OATS EVEN MORE HEART-HEALTHY “. University of Wisconsin Madison. 2012 May. “ The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes “. Sichuan University, China. 2015 December. “ Beta-glucans in the treatment of diabetes… “. Australian National University, Australia. 2008 December. “ 4 Superfoods for People with Diabetes “. Health University of Utah. 2015 March. “ Oats and bowel disease: a systematic literature review “. University of Aberdeen, Scotland. 2014 October. “ The status of vitamins B6, B12, folate, and of homocysteine in geriatric home… “. University of Vienna, Austria. 2010 March. “ Porridge may protect against cancer, Harvard study suggests “. The Telegraph. 2016 June. “ The Search for Foods that Soothe “. Tufts University. 2012 October. “ Oat ingestion reduces systolic and diastolic blood pressure in patients… “. US National Library of Medicine. 2002 April. “ Do whole-grain oat cereals reduce the need for antihypertensive medications… “. University of Minnesota Medical School, Minneapolis, USA. 2002 April. “ Effects of consuming foods containing oat beta-glucan on blood pressure… “. Radiant Research, Chicago, USA. 2007 June. “ Eat Right, Drink Well, Stress Less: Stress-Reducing Foods, Herbal Supplements, and Teas “. Explore Integrative Medicine. “ Effects of oat beta-glucan on innate immunity… “. Arnold School of Public Health, USA. 2004 August. “ [The biological activity of beta-glucans] “. Università degli Studi di Pavia, Italy. 2009 June. “ Preparation, characterization, and biological properties of β-glucans “. B. I. S. College of Pharmacy, India. 2011 April. “ Early introduction of oats associated with decreased risk of persistent asthma… “. National Institute of Health and Welfare, Helsinki, Finland. 2010 January. “ Babies fed porridge ‘protected from asthma’ “. The Telegraph. 2010 January. “ Oat prevents obesity and abdominal fat distribution… “. Chung-Shan Medical University, Taiwan. 2013 March. “ Instant Oatmeal Increases Satiety and Reduces Energy Intake… “. Louisiana State University, Louisiana. 2016 January. “ Effects of Oats on Obesity, Weight Management, and Satiety… “. Wiley Online Library. 2013 November. “ Silicon: A Review of Its Potential Role in the Prevention and Treatment of Postmenopausal Osteoporosis “. Orlando Health Department of Orthopedic Surgery, Orlando, USA. 2013 May. “ Calcium for bone health “. University of Pennsylvania. “ Improve your nights sleep with these six foods “. The Telegraph. 2015 June. “ Sleep Better: Eat These 5 Foods “. Fox News. 2010 November. „ Fitoösztrogének a menopauza idején … ”. Bolognai Egyetem, Olaszország. 2014 február. „ Pattanások ”. Torontói Egyetem. „ Avena fatua L “. Orange County természettörténete, Kalifornia. „ A kolloid zabpehely (Avena sativa) gyulladáscsökkentő tevékenysége… ”. USA Nemzeti Orvostudományi Könyvtár. 2015 január. „ Atópiás dermatitis (ekcéma) ”. MayoClinic. „ A tíz legfontosabb étel, amely javítja a haját ”. Fox hírek. 2012 november. Ajánlott: A Citromlé 10 Legjobb Előnye és Felhasználása A Bőrre, A Hajra és Az Egészségre A citrom hihetetlen egészségügyi előnyeinek köszönhetően globális jelentőségű. Ezt az olcsó és könnyen elérhető édes-savanykás gyümölcsöt széles körben használják különféle ételkészítési receptekben, például citromos csirkében, citromos süteményekben és italokban stb. Ennek az ízes gyümölcslének a fogyasz A Levendulaolaj 20 Legjobb Előnye A Bőrre, A Hajra és Az Egészségre A levendula olyan növény, amelyet nem kell bevezetni. Valószínűleg ez a legnyugtatóbb illat, amelyet valaha tapasztalhat az ember. Ízesítéshez különféle ételekhez is hozzáadható, és segíthet megnyugtatni az elmét és a lelket is.De akkor nem sok Az Oolong Tea 12 Legjobb Előnye A Bőrre, A Hajra és Az Egészségre Az Oolong tea ötvözi több sötét és zöld tea jóságát. De furcsa módon ez a tea a világ teafogyasztásának csak 2% -át teszi ki. Az Oolong teának bizonyos csodálatos előnyei vannak. Számos krónikus betegség megelőzése mellett segíti az anyagcserét és elősegíti a fogyást.Sok más módon gazdagíthatj A Spenótlé 12 Legjobb Előnye A Bőrre, A Hajra és Az Egészségre Igen, Popeye teljesen igaza volt! A spenót valóban jót tesz az egészségére. A céklával és a kelkáposzta családjához tartozó spenót nemcsak jó ízű, hanem a testének is biztosítja az alapvető tápanyagokat. Sőt, még a spenótlé is varázslatos gyógyító elemként szolgál számtalan egészségügyi kérdésben.A nyers vagy feldolgozatlan spenót A Paradicsomlé 10 Legjobb Előnye A Bőrre, A Hajra és Az Egészségre A nyers paradicsomlé önmagában szuper ételnek számít a benne lévő összes vitaminnak és ásványi anyagnak köszönhetően. A paradicsomlé előnyei létfontosságú tápanyagokat tartalmaznak, például A-vitamint, K-vitamint, B1-, B2-, B3-, B5- és B6-vitamint, valamint ásványi anyagokat, például magnéziumot, vasat és foszfort. Mindezeknek a vitaminoknak és Érdekes cikkek Bővebben Bőrápolás Barkácsolás - 4 Egyszerű Lépés A Bőr Maszkjának Elkészítéséhez Azt hiszem, itt kommunikálok néhány lelkes kávé-szeretővel. Hiszem, mert egy vagyok közöttetek! A világ kávé szerelmesei egyesüljenek! Ez a bejegyzés a kávéról szól, és arról, hogyan lehetünk ragyogóak!Azért vagyok itt, hogy megosszam veletek az egyik kedvenc kávemaszkomat az arcra, amely bőrfényezőként is működik, valamint nagymértékben meghúzza a bőrt. Forraljon egy kicsit kevesebb ká Bővebben Bőrápolás Élelmiszerek Zsíros Bőrre: Mit Kell Enni és Kerülni Az Egészségesebb Bőrért Ó, a zsíros bőr veszélyei! Minden reggel elegendő olaj van a T-zónádon a krumpli sütéséhez. (Bruttó, tudom! De ez a legtöbben zsíros bőrrel megy keresztül.) De valaha is hallotta a „Te vagy az, amit eszel” mondást? Igen, hölgyeim, ez igaz. Amit eszel, közvetle Bővebben Bőrápolás 15 Legjobb Burgonya Arccsomag Ragyogó, Tisztességes és Sima Bőrért Pépesítsd, süsd meg vagy süsd meg - a burgonya a legmagasabb kényelmi étel a legtöbben számára. Tele van C-, B1-, B3- és B6-vitaminnal, ásványi anyagokkal, például magnéziummal, káliummal és foszforral, valamint étrendi antioxidánsokkal. Ezért nem meglepő