The following is the nutritional value of oats.Oatmeal is an extremely nutritious food that most people eat at breakfast. If you have never shot one you owe it to yourself to give it a try. Want a reason to eat oatmeal? In the article you are reading, we are going to introduce you to 22 reasons to eat oatmeal. Before examining the properties of oats, let's look at its nutritional value. Stay with us until the end of the article.
Oatmeal value of oats
The following is the nutritional value of oats.Total fat 17% of the body's daily requirement of saturated fat 9% of the daily body needs of total carbohydrates 34% of the daily body needs of dietary fiber 66% of the daily body needs of calcium 8% of the daily body needs of iron 41% of the daily body needs of thiamine 79% of the daily body needs of riboflavin 13% of the daily body needs Niacin 7% of the daily requirement of vitamin B6 9% of the daily requirement of folate 22% of the daily requirement of pantothenic acid 21% of the daily requirement of magnesium 69% of the daily requirement of phosphorus 82% of the daily requirement of potassium 19% of the requirement Zinc (zinc) is 41% of the daily requirement of copper 49% of the daily requirement of manganese 383% of the daily requirement of the body
Oatmeal is low in calories; So one cup of it contains 145 calories. A cup of brown rice has 216 calories. Oats provide little carbohydrates to the body. In addition it has very little sugar; So that 100 grams of it contains 0.5 grams of sugar. Each 100 grams of oats contains approximately 7 grams of fat.
Properties of oats for body health
Oats are a type of gluten-free cereal that is usually eaten at breakfast. This nutrient is rich in nutrients. Dietary fiber (beta-glucan) and minerals in oats fight many dangerous diseases such as heart disease, diabetes, overweight and even cancer. In the following, we have provided you with the properties of oats for the body.
1. Increases heart health
Oats contain a powerful fiber called beta-glucan, which helps lower blood cholesterol levels. Beta-glucan is the major soluble fiber in oats and lowers bad cholesterol without affecting good cholesterol levels. The antioxidants in oats, along with vitamin C, prevent the oxidation of bad cholesterol, or LDL. Oxidation of bad cholesterol can lead to heart disease.
Oat bran contains vitamin E, which has heart health benefits. It is interesting to know that oat bran has more fiber than oats. One study found that eating oatmeal reduced total cholesterol by an average of 12 percent. According to an Australian study, fiber in oats is more effective in lowering blood cholesterol levels than wheat fiber.
The study also found that oats or bran can increase the risk of heart disease and Reduce vascular. Oat bran promotes heart health by blocking the absorption of some harmful compounds that can lead to heart disease.
One study found that oats are the best type of fortified cereal to reduce levels It is considered as blood cholesterol. According to a study, beta-gluten in oats is a beneficial compound for the heart.
2. Helps treat diabetes
Oats have a low glycemic index and high fiber helps regulate blood sugar levels. In addition, oats are slowly digested because they are rich in fiber. Foods that are quickly digested can lead to high blood sugar levels and make it difficult to manage blood sugar. Oats make the contents of the stomach much thicker, allowing them to be digested less quickly.
One study found that oats can also reduce insulin doses. In one study, oatmeal was shown to have beneficial effects on glucose and fat levels in patients with type 2 diabetes. Beta-glucan in oats has been shown to lower blood sugar.
Many studies have suggested that oats or foods containing them can significantly fight high blood sugar levels. Of course, not all types of oats are good. Avoid immediate or flavored oats, as they are high in sugar.
Helps relieve constipation
Since oatmeal is rich in fiber, it can be helpful in relieving constipation. This type of cereal has been shown to increase stool weight and thus treat constipation. This nutrient can even protect you against colorectal cancer.
One study found that oatmeal improves constipation and the bioavailability of vitamin B12 in adults. Oats are rich in insoluble fiber, which is very good for intestinal health. Note, however, that some people have reported constipation after eating oats.
This is because oats can cause flatulence in some cases. Oats also contain a lot of soluble fiber, which can lead to excess gas.
Helps fight cancer
Antioxidants in oats can be effective in fighting cancer . The fiber in oats can prevent rectal and colon cancers. However, there are few studies on the properties of oats in helping fight cancer. A study of 12 studies of a total of 800,000 people found that eating a large bowl of oatmeal a day could reduce the risk of dying from cancer by 20 percent. Fiber consumption can also Reduce the risk of colon cancer. Some compounds in oats contain anti-inflammatory properties and are part of the defense mechanism of oats. These compounds have been shown to prevent the growth of cancer cells without damaging healthy cells.
5. Helps treat high blood pressure
High blood pressure treatment can also be included in the list of properties of oats. Consumption of this type of cereal has been shown to reduce cytolic and diastolic blood pressure. This nutrient not only lowers blood pressure levels, but can also reduce the risk of heart disease by 22%. To benefit from this property of oats, eat organic or cooked (non-immediate) oats.
Adding oats to the diet of patients with high blood pressure can have positive effects. Have. One study found that foods high in soluble fiber could be good options for preventing and treating high blood pressure.
Another study found that a diet rich in oatmeal may require antihypertensive drugs. Reduce blood. Beta-glucan in oats has been shown to have positive effects on carbohydrate metabolism and blood pressure levels in overweight people. In addition, oats reduce levels of the stress hormone cortisol and increase serotonin levels. Gives. This creates a feeling of calm. All of these also lead to lower blood pressure.
Strengthens the immune system
Beta-glucan in oats can be helpful in boosting the immune system. Many immune cells in the body contain receptors that are designed to absorb beta-glucan. This helps your white blood cells function and protects you from disease. Oats are rich in selenium and zinc, both of which are involved in fighting infections. According to a Norwegian study, the beta-glucan in oats is much stronger than the primrose, which is known to have healing properties. Beta-glucan can speed up the healing process and increase the effectiveness of antibiotics in humans. Taking beta-glucan after exercise has been shown to boost the immune system. It also helps fight respiratory infections. Beta-glucans increase the effectiveness of some compounds in fighting a wide range of microbes such as bacteria, viruses and fungi. Beta-glucans are used to boost the immune system of people suffering from chronic fatigue syndrome or physical or mental stress. . The above combination is also useful in strengthening the immune system of people who are undergoing difficult treatments such as chemotherapy and radiation therapy.
Consumption of oats is associated with a reduced risk of asthma. One study found that babies who ate oats were protected from asthma. If babies are given oats during the first 5 months of life, their risk of developing asthma is reduced by 75%.
This is because oats have anti-inflammatory properties. Of course, it is better to consult a doctor before giving oatmeal to your baby to make sure it does not endanger your baby.
7. Can help you lose weight
Another property of oats is to help you lose weight. Eat a type of oatmeal that has no flavor. As mentioned above, oatmeal is high in fiber and can make you feel full for longer. This can help prevent overeating. A Taiwanese study has found that oatmeal prevents obesity.
Oatmeal has also been shown to instantly increase satiety and energy expenditure in the body. Studies have shown that a diet rich in whole grains such as oats can help regulate body weight. Excessive consumption of fortified cereals may be effective in reducing body mass index. The beta-glucan in oats reduces the rate of gastric emptying.
Even oatmeal helps with weight loss. All you have to do is mix a cup of oatmeal, a few cinnamon sticks and two liters of water together and drink this drink every morning on an empty stomach for a month.
In order to experience significant weight loss, in addition to consuming oatmeal, exercise enough and follow a proper diet. If you eat oatmeal for breakfast, add high-fiber foods such as raspberries or almonds. If you want to lose weight, avoid adding fattening foods such as peanut butter to oats.
Improves bone health
Oatmeal contains minerals essential for bone health. This type of cereal is rich in a compound called silicon, which is involved in the formation and maintenance of bones.
Silicon also helps treat osteoporosis in postmenopausal women. However, according to a study by the University of Pennsylvania, oats may inhibit calcium absorption. Therefore, if you want to consume oatmeal to benefit from the mentioned property, be sure to consult a doctor.
9. Improves sleep quality
available amino acids and other nutrients Oats help produce melatonin, a chemical that helps sleep. Oatmeal, when mixed with honey or milk, becomes a great snack for bedtime. Oats also help produce insulin, which is involved in the uptake of tryptophan by nerve pathways. Tryptophan is an amino acid that acts as a sedative in the brain. Oats are also rich in vitamin B6, which helps reduce stress.
Stress is a major cause of insomnia. Mixing oatmeal with milk and bananas can help your body relax more. Carbohydrates in oats secrete serotonin, which is a healing hormone that reduces stress and relaxes you.
Relieves Menopausal Symptoms
Increasing fiber intake can alleviate the mood swings and irritability that occur during menopause. Oatmeal can work wonders in this regard. Of course, there is a point. Oatmeal contains lignans, a type of phytoestrogen. Researchers are unsure about the beneficial effects of phytoestrogens during menopause.
In addition, eating oatmeal cooked for a week can increase mucus and slow down the body's metabolism. If you experience these side effects, stop eating oats and consult your doctor.
11. Increases your energy
Carbohydrates are the primary source of energy. Because oats are rich in carbohydrates, they increase the body's energy when consumed in the morning. Oats are slowly digested in the body and give you energy for a longer period of time. Oatmeal B vitamins such as thiamine, niacin and folate all help the body to metabolize energy. Properties of oats for the skin Oatmeal prevents pimples and improves skin health it helps. In addition, it even acts as a natural skin cleanser. You can make a face mask with oatmeal. In this article, we have taught 13 easy homemade face masks with oatmeal for different skin types how to make some face masks with oatmeal. We suggest you read it. The following are the properties of oats for the skin.
12. Helps treat pimples and acne
Oatmeal can absorb excess fat on the skin and help treat acne. All you have to do is boil half a cup of oats in a third of a cup of water and let it cool. Apply the resulting thick paste on the affected areas of the skin. Let the mask stay on the face for about 20 minutes. Then wash your face with warm water. You can use tomatoes, egg whites or onions to make this mask. Oatmeal scrub can also be effective in treating oatmeal. This scrub kills dead skin cells and makes the skin clear. To make this scrub, combine a tablespoon of oatmeal powder, brown rice powder, raw honey and organic jojoba oil. You can also add some lavender oil to this scrub. Combine all ingredients. Apply a small amount of this scrub on your wet face and massage it in a circular motion. Leave the scrub on the face for about 10 minutes. Then wash your face with warm water and tap your face with your fingers to dry it.
Oatmeal soap can also help fight pimples. You can make oatmeal soap ready-made from the outside or make this soap yourself at home. To do this, you need to mix a mold of unscented soap with oatmeal and let it cool. Your oatmeal soap is just as easy to use. This soap acts as a natural exfoliator and absorbs excess skin oil without drying the skin too much.
Oatmeal contains zinc which reduces inflammation and kills acne-causing bacteria. Oats may help reduce the damage caused by acne. However, some reports suggest that oatmeal can irritate the boil. Be sure to consult a dermatologist before using oatmeal to treat acne.
13. Treats dry and itchy skin
According to a study, oats have anti-inflammatory and antioxidant properties and can help treat dry itching. Even lying down in an oatmeal tub is helpful in this regard. Add baking soda and uncooked oats to the bath water. Lie in the tub for 15 minutes. Then dry yourself a little and use a moisturizer as your body is moisturized. Oatmeal or oatmeal can also work wonders for the skin. Powder oatmeal and add some hot water. Combine the ingredients to form a dough. Apply the resulting paste on your face and put it on your face for 15 minutes. Then wash your face with water. In addition, you can use oat milk for your skin.
14. Moisturizes the skin
Oatmeal can kill dead skin cells and act as a moisturizer Operate normally. The beta-glucan in oats creates a delicate coating on the skin. In addition, it penetrates deeply into the skin and moisturizes the skin. Mix two cups of oats with a cup of milk and a tablespoon of honey. Apply the mixture on your face. Wait 15 minutes. Then wash your face with cool water. You can also use oatmeal extract for the skin.
15. Brightens the skin
Brightening the skin is another property of oats. Oats are used in products such as body scrubs, soaps and exfoliating creams. This alone shows how good oats are for the skin. You can apply a mixture of oatmeal and milk powder on your face every morning to make your skin bright and clear.
16. Treats Symptoms of Chickenpox and Toxicity to Poison Ivy
Oats have been used for thousands of years to treat toxic ivy allergy and chickenpox symptoms. You can use oatmeal to relieve itching caused by poison ivy or chicken pox.
17. Acts as a natural cleanser
Oatmeal contains compounds called saponins that act as a natural cleanser. These compounds remove dirt and grease from the pores without irritating the skin. You can soak oatmeal in water and use its water as a facial cleanser and toner. After washing your face, apply oatmeal juice on your face with a cotton pad. You can also use oat bran to clean your face.
18. Protects the skin
Another property of oats is skin protection. The proteins in oats maintain the skin's natural defense barrier and even protect the skin from contaminants and chemicals. Oatmeal emollient fats are useful in protecting the skin from the sun's harmful UV rays.
Oatmeal Properties for Hair
Oatmeal also has benefits for hair. The nutrients in oats help to strengthen the hair and increase the health of the scalp. In addition, they make the hair silky and shiny.
19. Cures dandruff
Treatment of dandruff is another property of oats. Pour a cup of oatmeal into the blender and beat a few pulses to make a fine powder. Add two cups of boiling water to the oatmeal powder and combine until the oats are completely dissolved.
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