Nowadays, oats have been favored by people for their unique health care functions, but blind followers are certainly a lot. When you finish reading this article, you will clearly eat oats.
How to choose oat products
Which foods contain beta-glucan? Konjac, mushrooms, brewer's yeast, Ganoderma lucidum, barley, buckwheat, barley, beans, corn, oats, etc. are on the list. If there is a seat table according to the content, the owner of the top spot is none other than oats. According to calculations, as long as you eat 100 grams of oats, you can at least take 6-8 grams of beta-glucan. Therefore, oats are the best source of human beta-glucans.
However, there are many varieties of oats on the market, such as oat grains, instant oats, oatmeal, nutritious cereal, oat rice, oat noodles, and oatmeal reconstitution powder. Which product is better?
One must carefully read the list of ingredients to identify genuine and fake oatmeal. The nutritional value of oat products is directly related to the content of oats. For example, 100% natural oats are better than instant products added with other ingredients. Please read the product ingredient list carefully when purchasing. The list of natural oat products contains only “Oatsâ€, while the “nutritionâ€, “white granulated sugar†and “maltodextrin†are included in the product list of poor nutrition. , "food additives" and other ingredients.
Second, cook as much as possible, cook better than the red. Because beta-glucan is a water-soluble fiber, it can only exert its health effects if dissolved. Even if it only cooks for 3 minutes, it will greatly increase the dissolution of beta-glucan, and directly brewed oatmeal, its beta-glucan The dissolution of sugar is relatively limited.
Third, the stickier oats are better. During cooking, oatmeal becomes more and more viscous, and this stickiness comes from beta-glucan. The higher the β-glucan content, the greater the stickiness, the better the health care effect and the smoother the mouthfeel.
Fourth, don’t blind faith in imported goods. Imported oats have no advantage in nutrition, and some are even worse than homemade oats.
Oatmeal tips
In oatmeal products, people are more fond of oatmeal because it is an instant food product and does not require long periods of high temperature cooking. For example, raw oatmeal only needs to be boiled for 20 to 30 minutes; cooked oatmeal is only boiled for 5 minutes (if boiled together with milk for 3 minutes), it is more suitable for commuters to make breakfast. However, if you want to get the maximum amount of beta-glucan recharge, you must also master a few tricks:
1. Do not use oatmeal as oatmeal. Oatmeal is rolled oats, flat, equivalent to the size of soybeans, the shape is complete (fast oatmeal some scattered feeling, but still can see its original shape). Oatmeal is a mixture of wheat, rice, corn, barley and other cereals, oats only account for a small part, or no oatmeal at all. Foreign cereals are mostly made with dried fruits, nuts and legumes, which are relatively better. At least they can make the dietary fiber richer. The domestic cereals are different. Malt dextrin, sugar, creamer, essence, etc. are added, and the sugar is added. Dextrin will increase the rate of blood sugar rise. Creamer contains partially hydrogenated vegetable oil. The "trans fatty acid" component can promote heart disease. Therefore, it must be carefully selected.
2. Not sweet is expensive. Natural cereals are not sweet. If a small bag (40g) of oatmeal is crushed, it will have a noticeable sweetness. It means that 20 grams of sugar is included, which means that half of the oatmeal you buy is actually white sugar, and the health care value is cut in half. In addition, we must be alert to "sugar-free products". There is no sugar and sweetness. It must be added with a high-potency sweetener, such as cyclamate, acesulfame-methyl and aspartame. Most of these things are It is a chemical synthesis product that has many advantages and disadvantages. To make matters worse, high-intensity sweeteners only need a little bit more, usually with starch hydrolysates such as maltodextrin. While maltodextrins, like white sugar, have a rapid increase in blood sugar, they need to control blood sugar levels. People should not be confused by the word "sugar-free". It is wise to buy unsweetened oatmeal.
3. It is not necessary to strengthen nutrition. The nutrition of oatmeal itself is already high enough, and the high-calcium, high-iron and high-protein cereals claimed by the merchants do not have much efficiency. If the proportion of "oatmeal" products that contain oats themselves is very small, even if other nutrients are added, it is just a matter of name, so don't be tempted by it.
4. Do not use packaging theory. Some brands with plain packaging, ordinary appearance, and no ingredients added are light in taste, sticky in taste, and even a bit spiky to eat. They are the real natural oatmeal and should be your first choice. Don't choose the packaging quality. The standard of purchase.
5. Cooking is better than brewing. The oatmeal products in the supermarket are for cooking, but also for brewing, two-phase balance, cooking more healthy. For the first time, there was no added sugar, creamer, maltodextrin, and flavoring ingredients. Second, it provided the greatest satiety, and the blood sugar rose the slowest. While the products that are ready for immediate use are convenient and fast, they have good taste, but they often contain sugar or creamer (including trans fatty acids). Not only can they not increase efficiency, but they can offset their disease-preventing effects.
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