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Hello friend of the farm today I'm going to talk about Oats, tasty and rich in protein, which helps regulate cholesterol and prevent the ups and downs of glucose. Including it in the diet is easy.
Oats have made their way in the countries of the south. Today they take it from vegetarians or people who want to lose weight to athletes, bodybuilders and patients of very different types.
Its cultivation began around the Caspian Sea and the plains of the Caucasus. From there it reached through the east to the Far East, China and India, and with Greeks and Romans it expanded to the west and the north of Europe, where it found its best habitat.
PROPERTIES OF OATS
Nutritionally, oatmeal is not only very complete, but it far surpasses other popular cereals, both for its contribution of proteins and healthy fats. It also provides good amounts of vitamins and minerals.
HEALTHY ENERGY
The carbohydrate content of oats is similar to that of other seeds, around 60%. It is mostly slow-absorbing polysaccharides, which provide a greater feeling of satiety after eating, and provide energy moderately but consistently.
To this effect contributes its richness in fiber (6.7%). This avoids the weakness, fatigue and anxiety that lead to eating between meals and to unbalance the diet.
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THE CEREAL WITH MORE PROTEIN
Its protein intake (13.8%) is the highest among cereals. Consuming it together with a legume, cooked for example with soy milk or with lentils or beans, allows to obtain more complete proteins.
RICA IN MINERALS AND VITAMINS B
A 50-gram serving of whole-grain oatmeal provides 25% of daily phosphorus, 20% of magnesium, 15% of iron, 50% of manganese and 22% of vitamin B1.
It also provides some potassium, calcium, selenium, silicon, copper, zinc and vitamins E, B2 and B3, as well as numerous antioxidants and anti-inflammatories such as avenanthramides.
BENEFITS OF OATS
Everything that is known today confirms or extends some of the knowledge of popular medicine, and allows to affirm that oats are an effective food to conserve health or help to recover it.
LOWER THE CHOLESTEROL
Oats contain a soluble fiber called beta-glucan. Consuming 3 g daily of it (or 75 g of flakes or 40 g of bran) lowers cholesterol in a few weeks.
It contains other beneficial substances, such as lecithin, or phytosterols such as avenasterol or betasitosterol, with proven effects in the control of LDL or "bad" cholesterol.
In addition, oats stimulates the thyroid gland, which participates in the metabolism of fats.
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CONTROL THE SUGAR
Stimulates the activity of the pancreas, and is a source of energy of slow assimilation, and fiber. Therefore it is recommended for non-insulin-dependent diabetics to help stabilize blood sugar: take it at breakfast, for example, helps keep this level more stable.
PROTECT FROM CANCER
It is protective against some types of cancer, such as colon, breast or prostate.
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STRENGTHEN THE MUSCULATURE
Avenacosides are other substances that have led to a flourishing business. These are anabolic steroids and are chemical variants of the hormone testosterone.
To consolidate the muscles achieved with training, athletes require a certain amount of testosterone circulating in the blood. The effort causes it to decrease, but the avenacosides help to recover it.
BALANCES THE NERVOUS SYSTEM
Vitamin B1, calcium and alkaloids (indole, trigonelline or avenine) strengthen the nervous system while promoting the ability to relax, concentrate and prevent mental exhaustion.
IT IS VERY DIGESTIVE
Many people with digestive ulcer take oatmeal daily to relieve their symptoms. It is also useful in case of heartburn, gastritis, constipation (in decoction of whole grain) or diarrhea (in decoction of grain without skin) and flatulence.
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THE OATS IN THE KITCHEN
Nowadays it is easier to incorporate oats into the diet, because the supply of products that include it has grown a lot.
The peeled grain can be prepared like any other cereal. It needs previous soaking between 2 and 3 times its volume of water. Then it takes between 30 and 40 minutes to cook.
Sauteed with a little oil and garlic until golden brown, and then cooked, you will have ready to sauté with vegetables, oriental style. Gomasio, soy sauce, tofu or humble chickpeas make these improvised woks good.
Once cooked and cold it can be added to the salads to make them more complete. To get used to its flavor, it can be mixed with rice, quinoa or couscous.
The risotto, smooth and creamy, is another highly recommended recipe. It can be cooked with soy milk and water. In the end, to thicken it further, you can add oatmeal cream.
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MILK WITHOUT CHOLESTEROL
Milk is a ready-to-drink product, with a mild sweet taste, without cholesterol or lactose, and with the same culinary behavior as cow's milk, except for making yogurt.
I hope you liked my article, thanks for taking a few minutes to read it.
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https://www.cuerpomente.com/guia-alimentos/avena
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