The benefits of oatmeal porridge in the morning. Proper and healthy nutrition

Is oatmeal considered dietary?

Of course, taste preferences come first.
But each cereal has its own “package” of useful substances that are beneficial to the body.

The phenomenon of lazy porridge in a jar is already quite commonplace for most busy people who care about their health. No one will argue that porridge is extremely important for health and immunity in general, but due to lack of time in the morning, only the evening is left to prepare a tasty and healthy breakfast for yourself in advance.

In addition, this method of preparation (without cooking) is more useful, because most vitamins and microelements are not digested, but remain in the product and enter the body.

The number of recipes for such porridges tends to be infinite, so we invite you to get acquainted with the most popular of them.

• Choose large, long-lasting, best quality oatmeal.
• Instead of sugar, use dried fruits and honey, applesauce, fructose, etc.
• A spoonful of flax and/or chia seeds will enrich your porridge with healthy omega fatty acids.
• Instead of water, you can pour kefir and fermented baked milk, yoghurts, milk, etc.
• The taste of porridge will be enriched with mango with almonds, cinnamon with apple, vanilla with berries, maple syrup with blueberries, and banana with grated chocolate.
• If you want, you can warm up the porridge in the microwave for a minute in the morning so as not to eat it cold.
• Topping on top (for example, fresh fruit) will make the porridge tastier and more appetizing.

Experiment - and enjoy your health!

6 best healthy breakfast recipes for children from one to three years old - what to cook for a child for breakfast?

The food industry produces oat flakes in three categories:

1. “Hercules” (requiring 20 minutes of cooking).
2. Petal (cook them for 10 minutes).
3. "Extra".

This category of cereals is divided into three varieties:

• The “extra-single” variety, made from whole grains, is cooked for at least 15 minutes.
• The “extra-double” variety is made from chopped oat grains and requires ten minutes of cooking.
• “Extra-troika” is a cereal intended for feeding babies and people with gastrointestinal problems. Made from steamed fine grains, they do not require heat treatment at all. To prepare porridge, pour boiling water or very hot milk over them and let it brew for a while.

The healthiest porridge is made from Hercules flakes.

This porridge contains the largest amount of soft and coarse dietary fiber. Thanks to their presence, a person can get enough of a very small portion, and the feeling of fullness will not leave him for 3-4 hours.

Instant cereal, which has gone through many stages in the manufacturing process, is extremely quickly absorbed by the human body. Their glycemic index (the ability to raise blood sugar levels) is also significantly higher than that of cereals that require cooking (60 versus 42). That is why whole grain flakes obtained by flattening steamed oat grains will bring much more benefits.

Yes, this amazingly healthy porridge really helps normalize body weight. The rave reviews of those who have lost weight tell us this.

Oatmeal is included in most weight loss and weight loss diets. It is a source of complex carbohydrates that provide the body with energy. Therefore, it is useful to eat oatmeal for breakfast.

The product is rich in fiber, so one serving of the dish is enough to feel full without harming your figure. Also, regular consumption of porridge helps to normalize intestinal function.

Oatmeal porridge will be dietary if it does not contain full-fat milk, large amounts of butter and other high-calorie foods.

Be sure to check out:

A recipe for lazy oatmeal in a jar for weight loss will allow you to quickly get a healthy and nutritious breakfast.

To prepare porridge you will need the following products:

• a quarter cup of oatmeal;
• a third of a glass of milk;
• a quarter glass of natural yogurt;
• a tablespoon of cocoa powder;
• a teaspoon of honey;
• a quarter of a banana.

How to cook:

1. Add oatmeal, milk, yogurt, honey, cocoa powder to a glass jar.
2. Close the lid and shake the container with food thoroughly.
3. Open the container and add the bananas cut into small pieces. Stir gently.
4. Place the preparation in the refrigerator overnight. Serve chilled.

You can prepare a dish with fruit. Prepare:

• 3 tablespoons of oatmeal;
• 200 milliliters of low-fat milk;
• honey, fruits and berries to taste.

Preparation:

1. Pour oatmeal into a glass jar and pour in milk.
2. Shake the jar thoroughly, close the lid and refrigerate overnight.
3. In the morning, add honey and fruit.

Benefits of oatmeal

The benefits and harms of oatmeal are determined by the peculiarities of their chemical composition. They contain:

• Rich multivitamin complex (vitamins B and E are the most valuable). One of the most important vitamins is folic acid (vitamin B9), which prevents serious defects in fetal development, so oatmeal is indispensable during pregnancy.
• A complex of important macroelements (oatmeal is a source of magnesium, calcium, chlorine, sulfur, potassium, silicon and phosphorus).
• It also contains microelements such as iodine, manganese and fluorine.

The most important plant fiber in oatmeal is beta-glucan, which swells into a viscous substance and neutralizes cholesterol. Therefore, oatmeal is useful not only for weight loss, but also in the fight against cholesterol.

• A significant amount of coarse plant fiber and soft dietary fiber, which helps remove toxic substances that poison the human body.
• A complex of valuable amino acids.

Oatmeal in the diet brings invaluable benefits to the body. The value of the product is explained by its complex chemical composition, which includes:

• proteins;
• complex carbohydrates;
• pectins;
• complex of vitamins (PP, C, E) and biotin;
• microelements: magnesium, potassium, phosphorus, fluorine;
• cellulose.

Useful properties of oatmeal:

1. Protects the gastric mucosa from inflammation, regulates the acidity of gastric juice.
2. Cleanses the body of waste and toxins, normalizes intestinal function.
3. Reduces the level of bad cholesterol in the blood, which is necessary for the prevention of atherosclerosis and hypertension.
4. Eating porridge for breakfast helps you feel more energetic and full.
5. Eating oatmeal regularly can improve the condition of your hair, skin and nails.
6. In diabetes mellitus, it normalizes blood glucose levels.
7. Helps get rid of addiction to sweets.

If you combine cereals with fruits, seeds, yogurt, berries, honey, you can increase the benefits of the dish.

Just because soaked oatmeal isn't a great breakfast option doesn't mean it doesn't have health benefits. Moreover, oatmeal should be included in your diet during healthy eating.

1. Oats are good for heart health

It contains a type of fiber called beta-glucan, which has a positive effect on cardiovascular health.

1. Oats support our intestinal microflora

Studies have shown that frequent consumption of oatmeal helps to cope with colitis, and in general solves a huge number of problems associated with the gastrointestinal tract.

1. Oats help control weight

The fiber found in oatmeal curbs the feeling of hunger, which leads to less food consumption, which consequently leads to weight loss.

Research has shown that even 40 grams of oatmeal per day will help remove excess fluid from the body and help you lose weight.

Muesli

We would like to offer another variation on the oatmeal theme - how to make muesli from it for your morning meal.
This dish belongs to the category of healthy food, dating back to the 19th century. Today, the composition is constantly changing according to consumer preferences.

Ingredients

Cooking process

1. Lightly dry the peeled sunflower seeds and nuts in a hot frying pan.
2. Cut dried fruits, except raisins, into small pieces.
3. Mix all ingredients with whole grain cereal.
4. Pour in juice (for those with citrus allergies - milk, yogurt or kefir).
5. Leave to soften the flakes.
6. Add honey at the end.

For complete breakfasts, you should always choose only ingredients that meet their expiration dates. Before including these types of menus in your diet, it is recommended to consult with a nutritionist or your doctor if you have chronic diseases of the gastrointestinal tract.

Are there any contraindications

The product is contraindicated for people diagnosed with gluten intolerance. It is not recommended to eat oatmeal if you have allergies.

Excessive consumption of oatmeal can lead to disruption of calcium metabolism in the body. You should also not eat instant porridge.

There are still contraindications:

1. Oatmeal should not be eaten by patients suffering from celiac disease - intolerance to the protein of cereals. In common parlance, this disease is called grain allergy.
2. Excessive consumption of oatmeal can lead to high concentrations of phytic acid, which leaches calcium from the bones of the human skeleton.
3. Instant oatmeal is not a product suitable for weight loss because it is too high in calories: it contains a large amount of sugar, dry cream and other additives that increase their nutritional value.

Children's breakfasts

In the children's menu, porridge with cottage cheese takes the main place. Without fermented milk products, a child's diet is not complete. It is contraindicated only for people with hypercalcemia - excess calcium in the blood plasma.

Ingredients

• instant cereal - 2 tbsp. l.;
• skim milk - 1 glass;
• cottage cheese 100 g;
• honey - to taste.

Cooking process

• Pour the dry ingredient into the milk.
• Boil. Reduce heating power level.
• Boil for 5 minutes, stirring occasionally.
• Add cottage cheese to the cooled mass, pour over honey or jam.

What does a healthy breakfast include?

So, we already realized that soaked oatmeal is off this list, so what does a complete healthy breakfast look like?

We all grew up with the same idea about breakfast. And they are all full of carbohydrates. Pancakes, waffles, oatmeal, cereal, bagels...you get the idea?

These simple carbohydrates initially increase blood sugar levels, but later this leads to fatigue and weakness during the working day. Moreover, they quickly make you hungry, which leads to unhealthy snacking.

So, if you want to start your morning off right, skip the oatmeal and follow the tips below on what breakfast should look like while dieting and fat burning.

In general, all your meals should be rich in protein and breakfast is no exception. The fact is that they are digested much more slowly than carbohydrates and therefore the feeling of hunger comes later. They also do not increase sugar levels. In other words, just a great way to start your day

Carbohydrates

As I mentioned above, the amount of carbohydrates during breakfast should be kept to a minimum. And all sources of carbohydrates in the morning should be whole grains and contain plenty of fiber.

Always include healthy fats in your breakfast to help you feel great throughout the day. Stick to unsaturated fats such as: avocado, chias seeds, flax seeds, etc.

Cellulose

Greens are a great way to start your day because they are full of much-needed fiber.

Greens help maintain the required blood sugar level and promote a long-lasting feeling of fullness.

You shouldn’t give up this dish altogether, because it can perfectly complement your diet. It's all about timing.

This contradicts everything we were taught since childhood, but the best time for oatmeal is the second half of the day, or rather the late part of it.

Why?

Carbohydrates are converted to glucose in the blood. All this ultimately leads to the production of melatonin, which is responsible for our circadian rhythm and simply promotes healthy sleep.

Therefore, no matter how crazy it may sound, it is best to eat oatmeal in the evening, 4 hours before bedtime.

Soaked oatmeal can also be a great post-workout snack option.

Carbohydrates will replenish your glucose and glycogen stores, which will help speed up the muscle recovery process. Moreover, an additional dose of insulin promotes better absorption of amino acids, which also has a positive effect on the shape of your muscles.

Cortisol or the stress hormone always spikes after workouts. Plus, increased cortisol levels affect the liver and break down proteins. Carbohydrates, in turn, help reduce cortisol production and prevent muscle breakdown.

So, I have prepared a couple of soaked oatmeal recipes that will help optimize your protein and carbohydrate levels and have a positive effect on your muscle development. The trick is in the right additives (proteins, fats and fiber), which will not only benefit your health, but also improve the taste of this dish.

A few ideas for correct and healthy filling of porridge

• Almond oil to improve protein absorption in the body
• Blueberries, which will saturate the body with fiber
• Cocoa, for a pleasant taste, plus it is rich in antioxidants
• Almonds help prolong the feeling of fullness and contain proteins and fats.

So, these supplements will not only help improve and diversify your meals, but they will also help you feel full and satisfied.

As you can already understand, soaked oatmeal is a really easy dish to prepare. But despite this, it has a huge number of advantages.

Oatmeal has a positive effect on our body and helps a lot in the process of losing weight. And I believe that oatmeal should be an integral part of your diet.

But as discussed above, the main thing is the timing of the appointment. Night porridge is a great option for a post-workout snack or dinner.

In other words, go ahead, friends! Go for it! Don't be afraid to experiment. But don't forget about time if you want to get the desired effect.

It is optimal to eat the dish for breakfast, as it is rich in complex carbohydrates. Under the influence of the product, the body is saturated with energy, which is important for the first half of the day.

You can also eat porridge for lunch and dinner, but the dish should be cooked in water. It is not recommended to add foods rich in carbohydrates to the dish, because the body needs them in the first half of the day.

Useful video

As an example, we will give the diet of one of the most popular diets.

• Validity time: two weeks.
• Expected result: reduction in body weight by 3-7 kg.
• Five meals a day: three main meals and two snacks.

For breakfast, lunch and dinner, you should eat a serving (200 g) of oatmeal cooked in water. No sugar, butter or salt is allowed.

As a snack, you are allowed to eat a small apple and drink 200 ml of kefir.

Is this diet healthy?

Nutritionists unanimously dissuade girls from resorting to such methods of losing weight, since instead of the expected benefits, they can, on the contrary, cause irreparable harm to their own body.

• Let's see how weight loss occurs if you follow this diet:

1. The effect of weight loss during the first three days occurs due to increased discharge of intercellular fluid and cleansing of the intestines.
2. A catastrophic lack of calories, which makes normal metabolism difficult, results in general weakness, dizziness, nausea and severe headache.
3. The body begins to make up for the lack of calories by consuming not only fat, but also muscle tissue.
4. The result of a two-week painful diet is a truly thinner, but completely unattractive body with flabby, sagging skin on the hips and arms.
5. Another unpleasant consequence of such a strict diet can be a persistent aversion to oatmeal, apples and kefir, as well as a complete eating disorder, fraught with breakdowns and a return to the previous weight category.

To be beneficial, oatmeal for weight loss should be:

• Low calorie.
• Delicious.
• Consumed only in the morning, for breakfast. Remember: to lose weight, it is enough to eat it only once a day.

You will need the classic (coarsely ground) “Hercules” (heaped glass) and 500 ml of water.

1. The flakes are poured into boiling water.
2. Cook over high heat for the first few minutes, stirring occasionally.
3. Reduce the heat, cover the saucepan with a lid and cook until fully cooked.

To improve the taste of porridge cooked without a single gram of sugar and salt, you need to take care of tasty and healthy additives (the weight of one serving of finished porridge is 150 g):

• By adding 100 g of low-fat cottage cheese and ½ baked apple, you will enrich your breakfast with complete animal protein and vitamins.
• A pinch of cinnamon, a tablespoon of raisins and nuts (2 teaspoons) will help give the porridge a pleasant aroma, a sweetish taste and a small amount of healthy fats. You can add an apple.
• Fresh berries (200 g) with yogurt (100 ml) will add protein, a certain amount of vitamins and oxidants.
• Low-fat cottage cheese (50 g) with a banana (half is enough) and a drop of cinnamon will turn oatmeal into a delicious dessert.
• Adding a pinch of dry ginger and fresh parsley and dill (a tablespoon of chopped leaves) will help you prepare an unusual low-calorie porridge.
• Flax seeds, crushed into powder or added whole to oatmeal, will not only improve its taste, but also enhance its healing properties due to the additional portion of dietary fiber they contain.

Using your own imagination, you can endlessly vary the recipes for additives to improve the taste of your usual oatmeal.

Oatmeal harm and contraindications

In fact, it is difficult to say that porridge can be harmful. However, cooked with milk, it is a heavy product that does not fit well with the concept of weight loss. In such cases, the best choice is oatmeal with banana; it is tasty, very healthy and not too high in calories. However, you should not eat oatmeal for breakfast, lunch and dinner.

The fact is that phytic acid, which is contained in this cereal, will gradually accumulate in the body and wash away calcium from it. In addition, there is such a thing as grain intolerance, or celiac disease. It is inherited and is a complete contraindication to the use of this porridge.

Oatmeal, like every food product, may have contraindications. First of all, they repent for those who are allergic to oats.

Diabetics should also consume oatmeal with caution. In this case, it is best to consult your doctor.

High amounts of fiber can be a problem for those who suffer from flatulence.

Oatmeal is beneficial to the body, but you should not make it the basis of your diet. When consuming the product in large quantities and for a long time, the absorption of vitamin D and calcium is impaired. It is caused by the accumulation of phytic acid. This leads to weakening of the skeletal system.

The main contraindication is gluten intolerance (celiac disease). But also do not forget that instant oatmeal without cooking and flavored dishes from bags do not provide any benefit and can cause allergies, indigestion, and thereby cause harm to the body.

Oatmeal should be present in every person's diet. Please note the precautions that certain categories of the population need to take.

Oats are well tolerated by people with celiac disease, but they still contain small amounts of gluten. If you suffer from this condition, consult your doctor about adding oatmeal to your diet.

Eating oatmeal may not be the best choice

for diabetics

, because, like all cereals, oatmeal has a high glycemic index. Reduce it by adding fruits or berries to the porridge.

Another solution is to eat your oatmeal cold. Although the taste of cold cereal may not be to everyone's taste, heating and then cooling the starches contained in the cereal reduces its glycemic index.

Australian scientists claim that excessive consumption of oatmeal can cause calcium to be washed out of the body and, as a result, the development of osteoporosis. In addition, it contains a lot of phytin, which tends to accumulate and which interferes with the absorption of calcium. For this reason, it is not recommended to consume porridge more than 3 times a week.

Individuals who have or are susceptible to gluten intolerance should be careful. There is a lot of this substance in oatmeal. In principle, for this reason, if gluten is not absorbed by the body, then increased gas formation and diarrhea appear. There are often cases when porridge causes allergies, and it is especially dangerous in childhood. As a rule, the cause of allergies is gluten.

Oatmeal is a healthy natural product, provided that it is consumed in moderation. The product also has high dietary characteristics, but provided that it is not mixed with high-calorie foods, for example, butter or jam.

Useful video

Before you cook oatmeal in water for a diet that helps you lose weight, you need to carefully consider the choice of the base - cereals. The ideal option is Hercules flakes. They have a low glycemic index and retain maximum nutrients.

You can also use oat bran. Since the product contains a large amount of fiber, you can eat no more than 3 tablespoons of bran per day.

People who are losing weight should give up instant cereals. The raw materials from which the semi-finished product is made undergo intensive heat treatment, and therefore lose a colossal amount of vitamins, macro- and microelements.

Basic rules for cooking:

1. In the evening, it is recommended to pour boiling water over the base. Under the influence of hot water, the flakes swell, but at the same time do not lose their beneficial substances.
2. To enrich the dish with proteins, you can add a small amount of kefir or yogurt.
3. Sweet fruits: bananas, apples, peaches will help make the porridge more tasty and healthy. This is ideal for the first half of the day.
   Read also:  Fasting day on juices: 11 options that “work”

Which one is better to choose, how to store it, which one is healthier

Many of us associate oatmeal with breakfast, and there are good reasons for this. In the morning, this dish saturates our body with the necessary carbohydrates, zinc, phosphorus for a long time, allows us to quickly establish metabolism and provide us with energy.

However, according to recent research by nutritionists, oatmeal alone may not be enough to start the day properly. The greatest health benefits will come if you combine this dish with cottage cheese, eggs or cheese, which contain the required amount of protein.

But it’s better to avoid oatmeal for dinner. In the evening, it simply won’t have time to be digested before you fall asleep, which means that all the calories it contains risk staying with you in the form of unnecessary extra pounds. Moreover, the body will be busy digesting oats and will not be able to switch to sleep, which will lead to insomnia.

In stores you can find several types of cereals, which differ in the method of grain processing and nutritional value.

Whole grain oats are considered to be the healthiest option for making porridge.

Coarsely ground or flattened grain undergoes minimal processing. The grains are simply cut into pieces or rolled to form flakes.

Instant oats are flattened into very fine flakes.

Instant oatmeal is prepared in advance, water has been removed and packaged. Most often, sugar and artificial flavors are added to this type of cereal.

Oat bran is the outer hull of the grain and is recommended to be used as an additive to increase the insoluble fiber content of porridge and baked goods.

Buy small quantities of oatmeal, as oats contain slightly more fat than other grains and will go rancid more quickly. Smell the oats to make sure they are fresh.

If you buy cereal in a sealed package, check that there are no signs of moisture in the bag. Oatmeal should be stored in a cool, dry, warm place in a closed container for two months.

Oat diet

Oatmeal is the basic dish of the diet of the same name. The nutritional method helps you get rid of a few extra pounds while maintaining excellent health.

What and how to cook

The main dish is oatmeal. It must be cooked in water. You can also top the flakes with low-fat kefir or yogurt.

Porridge is prepared according to simple recipes:

1. On water: pour boiling water (1:2) over the oatmeal for several hours. Bring to a boil before using. You can add some berries, yogurt or kefir.
2. Using kefir: cook the porridge and add kefir to taste. To improve the taste of the dish, you can add a small amount of honey and cinnamon.

A person who is losing weight needs to drink 2 liters of water a day.

Other permitted products:

• boiled eggs;
• low-fat cottage cheese;
• vegetables: lettuce, tomatoes, cucumbers, celery, carrots, cabbage;
• any unsweetened fruit.

You can also eat 1 teaspoon of vegetable oil (olive, flaxseed, sesame, corn) per day.

There are 6 meals a day. Before breakfast, drink a glass of water at room temperature. The liquid helps activate the gastrointestinal tract after waking up. After 30 minutes, have breakfast with a two-hundred-gram portion of porridge. After 2 hours, you can have a light snack in the form of 1 unsweetened fruit. After another 1.5-2 hours they eat oatmeal again. Porridge is also consumed for afternoon snacks and dinner. Low-fat yogurt, kefir, vegetables and fruits are suitable as a snack.

The last meal should be taken no less than 2 hours before bedtime. It is important to consume at least 1200 calories per day. If the energy value is less than this value, the body will experience significant stress.

The diet will achieve the following results:

1. Lose about 5 extra pounds (the exact result depends on the initial physical parameters).
2. Get rid of swelling.
3. Normalize intestinal motility.
4. Improve skin condition, improve complexion, gain lightness in the body.

Despite the advantages, the method for gaining harmony is designed for 7 days, no more. You need to exit the diet gradually, increasing the calorie content of the daily menu to 1800 calories.

This course of healthy nutrition must be followed for at least two weeks.

Diet developers promise a guaranteed loss of seven to ten extra pounds while following the diet they recommend.

1. You need to eat 5-6 times a day (breakfast, lunch, dinner and 2-3 snacks).
2. For breakfast, lunch and dinner, you should eat oatmeal with fruit or dried fruit (any). It is prepared from the following ingredients: oatmeal (250 g), pieces of fresh fruit or any dried fruit (100 g), nuts (50 g), 3 teaspoons of honey. This amount of food is divided into three servings and eaten during main meals.
3. You are allowed to eat 100 g of fruit as a snack.

• Diets for losing weight in legs should be aimed at limiting sweets, replacing animal protein with vegetable protein and completely eliminating “empty” calories. Nutritious but unsweetened oatmeal meets all these requirements perfectly.
• Diets for losing weight on the thighs recommend drinking 200 ml of water with lemon juice on an empty stomach to awaken the body and start the functioning of the gastrointestinal tract and be sure to have a very hearty breakfast with foods containing complex carbohydrates. As strange as it may seem, a healthy breakfast can include a small sandwich with butter, milk oatmeal, and even a square of dark chocolate, rich in antioxidants.

A person who has a hearty breakfast will never eat too much at lunch and will not receive an excess amount of calories, which tend to be deposited on the stomach in the form of repulsive folds of fat.

• The role of breakfast is equally great when following diets for losing belly fat. Its main purpose is to launch the body and increase blood sugar levels, thanks to which the human body receives the necessary supply of energy. It is oatmeal, which is a source of complex carbohydrates and dietary fiber, that can accomplish this task.

All effective diets for weight loss recommend eating at least 5-6 times a day, without overloading your stomach with large amounts of food.

The size of portions should gradually decrease in the evening. The smallest portion should be taken for dinner.

• Oatmeal is equally effective for weight loss in men. You just have to take into account that they are unlikely to feel full from a portion of empty oatmeal cooked in water. Adding honey, dried fruits and nuts will help correct this deficiency.

General recommendations

Many people underestimate the importance of breakfast, because the first meal sets the tone for the whole day.

How to have breakfast:

1. There's no need to rush. It is important to chew your food thoroughly, even if it is soft oatmeal.
2. Before eating, it is advisable to drink a glass of warm water. It is believed that the liquid will start metabolism.
3. You need to eat while sitting. No matter how funny it sounds, many people snack on the run, which is strictly prohibited.

And one more important tip - it is better to cook oatmeal in the morning, immediately before meals.

Methods for preparing oatmeal

Oatmeal for weight loss can be prepared in different ways. We have already talked about traditional cooking over a fire.

• Oatmeal can be prepared without cooking, using the steaming method. In the morning, pre-steamed oatmeal will save time by eliminating the need to prepare breakfast.

For those who like to start the day with a hot breakfast, it is best to prepare porridge in a thermos. To do this, add a few tablespoons of flakes with water (boiling water, of course), in a 1:1 ratio.

Those who prefer cold oatmeal can steam it in an ordinary deep bowl, covering it with a lid and insulating it with a pillow. To avoid choking on tasteless porridge, you can steam it with honey and nuts.

• If desired, oatmeal can be prepared in a slow cooker.

1. Having taken the required amount of rolled oats, place it in the bowl of a household appliance and fill it with cold water (following the manufacturer's instructions).
2. Having selected the “Porridge” mode, press the button and wait 20 minutes.
3. To make the cooked porridge more tasty, you can eat it with kefir, dried apricots or raisins.

• Cooking oatmeal in the microwave is also easy.

You can cook it with water or milk, observing a ratio of 1:4 (four parts of water for one part of flakes).

1. Having placed the flakes filled with water in a special container, they are covered with a special lid with holes and sent to the microwave.
2. Cooking time is ten minutes, power should be maximum.
3. You can add honey to the finished dish.

• There is another original way of cooking: lazy oatmeal in a jar.

This quite nutritious and tasty dish is best eaten in the morning, since it is prepared from flakes containing a fair amount of plant fiber (the best option would be tender flakes of the “extra No. 2” variety). And, as you know, it is precisely these cereals that satisfy the feeling of hunger for a long time. How to prepare such a dish?

To begin with, here is a generalized recipe.

Lazy oatmeal is prepared with milk (1/3 cup required) and regular yogurt (1/4 cup). To reduce calorie content, you can prepare it with kefir (replacing yogurt with it).

1. Having prepared a glass jar (with a capacity of no more than 500 ml) with a screw lid, pour a quarter cup of tender flakes, the same amount of fresh fruit or berry puree and a teaspoon (teaspoon) of natural honey into it.
2. Pour in yogurt and skim milk.
3. Screwing the lid tightly on, shake the jar vigorously several times to ensure that all ingredients are evenly mixed.
4. The space left free after shaking the jar is filled with pieces of fruit or fresh berries.
5. All that remains is to fit the lid tightly and place the jar in the refrigerator.

The shelf life of lazy oatmeal is 3-4 days. The softer and sweeter the fruit and berry filling, the more tender and tastier the porridge.

• Lazy oatmeal can be made with nuts, chocolate chips, dried fruit and coconut milk. To improve the taste, you can use vanillin, cinnamon, cocoa powder and instant coffee.
• Lazy oatmeal can be prepared in regular plastic containers, which are convenient because you can take them with you everywhere (including to work).

Lazy oatmeal can be made ahead and frozen. In this case, the jar should only be filled to ¾ of its volume (otherwise it may burst due to an increase in the volume of the solidifying liquid).

The shelf life of frozen food is about a month. Before use, you just need to remove the jar from the freezer and place it in the refrigerator overnight. By morning, a nutritious and healthy dish will be ready.

How to eat lazy oatmeal?

This dish is usually eaten cold, but if desired, you can warm it up by unscrewing the lid and placing the jar in the microwave. One minute is enough to get warm porridge. Hot breakfast lovers may want to wait a little longer.

Fasting day on oatmeal

Oatmeal is an ideal product for a fasting day. It helps satisfy hunger and cleanse the body of toxins. The dish can be eaten all day, combining it with fruits, berries, and low-fat dairy products.

You can eat 4-6 servings of the dish per day. Serving weight: 200 grams. Oatmeal is cooked in skim milk. For 1 part flakes take 3 parts liquid. You can add a little salt to the porridge.

It is important to drink 1.5 liters of clean water during the day. You can choose green apples as a snack.

Composition and calorie content of oatmeal, vitamins and minerals

The usefulness of each product is determined by the substances and vitamins it contains, and oatmeal is no exception. It contains:

• vitamins of groups B, E;
• potassium;
• magnesium;
• phosphorus;
• beta-carotene;
• fluorine;
• organic acids: nicotinic, folic, oxalic;
• cellulose.

The fat and protein content of oatmeal is low. Its main nutritional value lies in the so-called complex carbohydrates, which require the body more time to digest, which means the feeling of fullness will last longer.

Oatmeal has an average calorie content:

• about 260 kcal is contained in 100 grams of porridge;
• about 350 kcal is contained in 100 grams of raw flakes.

Oatmeal contains a lot of fiber and is rich in protein compounds. The fats present in it are easily digestible and do not allow you to feel hungry for a long time. It contains a lot of vitamin A, PP, E, K and B vitamins. The mineral composition is also varied. These are sulfur, nickel, manganese, phosphorus, fluorine, iodine and iron. Oatmeal is considered a real dietary product. The calorie content of boiled porridge is 88 units, with milk it is 102 kcal.