Eat Well Live Well – Oatmeal

Lifestyle

Hello World💛 Are you eating a healthy diet?  In this post, I did some research about oatmeal, a world-famous diet and beauty food and I would like to share it with you.

Oatmeal has become increasingly popular in Japan over the past few years. It is said that oatmeal was originally a food traditionally eaten in various countries. We eat a lot of rice, so we did not know much about oatmeal, but with the popularity of carbohydrate-restricted diets, it has been attracting a lot of attention.

I have done some research on the nutrition of oatmeal and will present it in an easy to understand manner. I am still learning about it myself.

And I will also introduce some oatmeal recipes with reduced sugar content, so please read to the end.

To begin with, what is “oatmeal”?

Many of you may be familiar with oatmeal as a common meal. In fact, it was not well known in our country, and I myself knew the name but did not know what it was. It is made from oats that have been threshed and processed to make them easier to cook, and is mainly eaten by soaking them in hot water or milk to make a porridge.

Oatmeal is rich in vitamin B1, minerals such as iron, and dietary fiber, making it a nutritious and healthy food, diet food, and baby food.

Low GI and low in carbohydrates, ideal for weight loss

GI (glycemic index) is an indicator of the speed at which blood glucose levels rise after a meal. Even with the same amount of sugar, foods with a low GI are less likely to raise blood glucose levels, preventing excessive insulin secretion and fat accumulation in the body.

Oatmeal has a lower GI and less sugar than rice or bread, making it a great diet food.

Full of dietary fiber and improves constipation

Oatmeal contains more dietary fiber than rice or bread and contains a good balance of two types of fiber: soluble and insoluble fiber in water.

Not only does it help to prevent and improve constipation by regulating intestinal conditions, it also reduces the risk of diabetes and arteriosclerosis by suppressing increases in blood sugar and cholesterol levels.

Rich in minerals such as iron and calcium

Oatmeal is made from oats that have been processed into whole grains. Because the germ and seed coat (bran) are not removed as in wheat and white rice, the minerals contained in these parts can be taken into the body whole.

It contains six times as much iron as white rice and four times as much as bread, making it effective in preventing anemia and depression. It is also relatively high in calcium, which is necessary for building bones and teeth.

Oatmeal alone is not enough protein

Oatmeal protein is known for its high quality and balance of amino acids, but the quantity is low at 4.1 g per serving, which is not enough.

Since the recommended daily protein requirement is 65 g for adult men and 50 g for adult women, it is difficult to cover the required amount of protein with oatmeal alone. To achieve a good nutritional balance, oatmeal should be eaten together with high-protein foods.

Foods that go well with oatmeal include milk, yogurt, cheese, eggs, bacon, ham, and nuts. Protein is especially scarce at breakfast, so be sure to eat protein-rich foods together.

Easy Recipe for Oatmeal

I will share with you three recipes that are really easy to make, easy to eat and delicious.

Tomato Cheese Risotto in 5 Minutes

【Ingredients for one person】

🍅  Oatmeal                   50g
🍅  Bacon                      2 pieces
🍅  Tomato juice            150 ml
🍅  Pizza cheese            20g
🍅  Consomme              1/2 teaspoon
🍅  a pinch of salt
🍅  a pinch of pepper
🍅  Olive oil             small amount to taste

Mix oatmeal, shredded bacon, tomato juice, pizza cheese, consommé, and salt in a heatproof container, cover with plastic wrap, and microwave (600 W) for 3 minutes.

Add pepper and olive oil to taste.

Now it is complete. In just 5 minutes you can make a balanced and nutritious tomato cheese risotto.

Healthy egg oatmeal porridge

【Ingredients for one person】

🥚  Oatmeal1/2 cup
🥚  1 egg
🥚  1 cup water
🥚  A pinch of salt
🥚  A little chopped green onion, etc.
🥚  Mentsuyu (Japanese noodle soup) 1 tablespoon

Put the oatmeal in a heatproof container, pour in hot water, and microwave at 600w for 1 minute.

Once boiling, add the eggs and stir gently. Microwave again for 1 minute and stir when eggs are set enough.

Season with salt, mentsuyu, etc., and top with chopped green onion, etc. as desired.

Overnight oats with nuts and matcha

【Ingredients for one person】

🥜  30 g Oatmeal
🥜  1/2 cup oat milk (Soy milk or other milk)
🥜  1 tablespoon matcha green tea
🥜  A little honey (optional)
🥜  1-2 tablespoon mixed nuts

Stir oatmeal, oat milk, and matcha powder in a bowl. Cover with plastic wrap and refrigerate overnight.

In the morning, remove from refrigerator, mix well, add mixed nuts, and honey to taste.

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