Oatmeal recipes for breakfast can be considered simply the best that has been produced, oats are gluten free and are considered a whole grain cereal that provides the body with the important nutrients it needs vitamins, fiber, minerals, protein and antioxidants. , in addition to other ingredients that guarantee more benefits, so in the end this dish of oats is rich and delicious.

So if you want to start the day in a healthy way and make sure that your body needs nutrients and what gives you activity, energy and vitality, you will have to choose one of the oatmeal recipes for breakfast and trust it. at the beginning of each day.

Why should you eat oatmeal recipes for breakfast?

Why you should eat

What makes oatmeal so special and makes oatmeal breakfast recipes and all the other dishes that depend on it better? The answer lies in the following 9 benefits that oats can guarantee.

9 - Oats are rich in nutrients

Oats are a good source of fiber and carbohydrates. In addition, they ensure that the body receives the vitamins it needs, as well as a good content of healthy proteins and fats. This distinguishes it from other whole grains. Each half cup of dried oats. contains:

  • Manganese is 191% of the RDL.
  • Phosphorus is 41% of the RDL.
  • Magnesium 34% of the RDL.
  • Copper 24% of the RDL.
  • Iron 20% of the RDL.
  • Zinc is 20% of the RDL.
  • Folic acid is 11% of the RDL.
  • Vitamin B1 (thiamine) 191% of the RDL.
  • Vitamin B5 (pantothenic acid) 191% of RDL.
  • Carbohydrates 51 gr.
  • Protein 13 gr.
  • Fat 5 gr.
  • Fiber 8 gr.
  • A small amount of each of: Calcium - Potassium - Vitamin B3 (Nisin) - Vitamin B6 (Paridoxine).
  • Calories 389 calories.

Note: RDL - "Reference Daily Intake".

8 - Oats are rich in antioxidants

Oats are one of the richest foods in antioxidants in general, and in particular with a compound called (polyphonols) in addition to a unique group of antioxidants called (avantramide), which works to reduce blood pressure because it stimulates the production of gas (nitric). oxide), and this gas in turn helps in the expansion of the vessels. In addition, avanthramides are anti-inflammatory and anti-irritant.

7- High soluble fiber content

Oats contain a large amount of fiber, especially beta-glucan fibers, which are partially soluble in water, and this property is what helps the digestive system, because when these fibers dissolve in the stomach and intestines, they form a thick liquid similar in texture to a gel, and play an essential role in:

  • Decrease the level of bad LDL cholesterol.
  • Reduce blood sugar and improve the response to it.
  • Increased feeling of satiety and fullness for a long time.
  • Improves and stimulates the growth of beneficial bacteria in the gut.

6 - Protection from the danger of harmful cholesterol

Oats protect the body from the dangers of harmful cholesterol and therefore reduce the risk of suffering from cardiovascular and other diseases, of which cholesterol is the main cause.

But how does oats work in this? This is because betaglucan stimulates the secretion of bile, which is rich in cholesterol and therefore reduces its level in the blood, and the antioxidants in oats work together with vitamin C to prevent the oxidation reaction. of cholesterol with free radicals, and this interaction. is the onset of cholesterol risk.

You may also like: Easy Ways to Lower Cholesterol Levels

5- Reduce blood sugar

High blood sugar is a characteristic symptom of type 2 diabetes and is usually caused by a decrease in sensitivity to the hormone insulin. On the other hand, oats lower blood sugar, especially for those who are overweight or type 2 diabetes, because beta-glucans drive. a It leads to the formation of a gel in the stomach, which delays its emptying of food as well as delaying the absorption of glucose into the blood.

4 - Provides satiety and helps to lose weight

Oats give a prolonged feeling of satiety and help to lose weight for several reasons, the most important of which are:

  • Delayed emptying of the stomach, which indicates to the brain that it is full, again delaying the feeling of hunger.
  • Beta-glucan stimulates the secretion of the peptide hormone (the hormone responsible for the feeling of fullness).
  • Regulation of blood sugar and improvement of insulin sensitivity.
  • It contains few calories with a long period of satiety.
  • Stimulates the combustion process in the body.

You may be interested in: 12 types of foods that help burn fat

3- Oats work in skin care

Once you start eating oats, you will notice after a short period of its positive effect on the skin, due to the following:

  • It contains many effective antioxidants that protect skin cells from aging.
  • It provides the body with the nutrients and vitamins it needs, which has a positive effect on the skin.
  • Most skin care products and skin protection products contain oats.
  • Applying oatmeal to the skin can protect cells and treat itching and irritation.

2- Reduces the risk of asthma in children

Asthma is one of the most common diseases in children, and is caused by several causes, the most important of which is the presence of an inflammatory disorder in the respiratory tract (the bronchi are the respiratory tract responsible for transporting 'air). to and from the lungs) and is accompanied by symptoms such as frequent cough - difficulty breathing, and works Oats relieve these symptoms in addition to being an anti-inflammatory that protects against inflammatory disorders of the respiratory tract.

1 - Oats help treat constipation

Many people suffer from the problem of constipation and irregular bowel movement, which has many health consequences, and this condition can be relieved by relying on oats, in particular:

  • Oat bran (the outer shell of the same, which is rich in dietary fiber) works to regulate and stimulate bowel movement.
  • In addition, stimulating the secretion of bile by antioxidants (avantramide) is one of the most important things to combat constipation.

You may be interested in: Learn about the causes of chronic constipation and how to treat it


oatmeal breakfast recipes

Now you have to be eager to start the day with oats, right? So here are 6 of the most delicious and simple oatmeal recipes for breakfast, as they only need a few minutes with a few ingredients, according to simple steps.

6 - Oats with milk and fruit

Oats with milk and fruit

the ingredients

  • a glass of milk;
  • Half a cup of oats.
  • pinch of salt.
  • Half a cup of assorted fruits (to taste).
  • A small amount of almonds.
  • Small pieces of chocolate.

steps

  • Boil the milk with a little salt on the fire, then add oats and wait a few minutes until cooked, then remove from the heat and wait to cool a little, then place in a suitable dish.
  • Fruits, almonds and chunks of chocolate are distributed.

5- Oats with yogurt and fruit

Oats with yogurt and fruit

the ingredients

  • a glass of water.
  • Half a cup of oats.
  • pinch of salt.
  • ½ cup of yogurt (fruit flavored yogurt can be used)
  • Half a cup of assorted fruits (to taste).

steps

  • Boil the water with a little salt on the fire, then add oats and wait a few minutes until cooked, then remove from heat and wait to cool a little, then place. in a suitable dish.
  • He distributes yogurt and fruit.

Note: You can also mix the yogurt with your favorite type of fruit and then add it to your oatmeal dish.


4 - Oatmeal with chocolate and peanut butter

Oatmeal with chocolate and peanut butter

the ingredients

  • a glass of milk;
  • Half a cup of oats.
  • Half a cup of milk.
  • A tablespoon of cocoa powder.
  • spoonful of peanut butter.
  • 2 bananas
  • Small pieces of chocolate.

steps

  • Boil a cup of milk on the fire, then add oats and wait a few minutes until cooked, then remove from heat and wait for it to cool completely.
  • In an electric mixer, add the cooked oatmeal with milk, banana, peanut butter, cocoa and ½ cup of milk and mix these ingredients until you get a smooth cocktail.
  • You can spread a few pieces of chocolate on it.

3 - Oats with apple and cinnamon

Oatmeal breakfast recipes with apple and cinnamon

the ingredients

  • a glass of milk;
  • Half a cup of oats.
  • Cinnamon flakes.
  • A teaspoon of cinnamon powder.
  • An apple, peeled and sliced.
  • Small amount of nuts.

steps

  • Boil the milk with a sprig of cinnamon on the fire and then add oats and wait a few minutes until cooked, then remove from the heat and wait for it to cool a bit, and then remove the cinnamon stick.
  • Meanwhile, prepare the apples by placing them in a suitable pan with fine cinnamon and waiting for them to brown.
  • Put the oats in a suitable dish and add the prepared apples and walnuts.

2 - Oatmeal with milk and banana with cinnamon

Milk and banana recipes with cinnamon and oatmeal for breakfast

the ingredients

  • a glass of milk;
  • Half a cup of oats.
  • Cinnamon flakes.
  • A teaspoon of cinnamon powder.
  • 2 bananas, peeled and sliced.
  • Small amount of nuts.

steps

  • Boil the milk with a sprig of cinnamon on the fire, then add oats and wait a few minutes until cooked, then remove from the heat and wait for it to cool a bit, and then remove the milk. . in cinnamon stick.
  • Meanwhile, prepare the bananas by placing them in a suitable pan with fine cinnamon and waiting a few minutes.
  • Place the oats in a suitable dish and add both the prepared banana and the walnuts.

1 - Oatmeal with cinnamon and milk

oatmeal breakfast recipes

the ingredients

  • a glass of milk;
  • Half a cup of oats.
  • Cinnamon flakes.
  • A little honey or maple syrup.
  • A tablespoon of coconut.

steps

  • Boil the milk with a sprig of cinnamon on the fire, then add oats and wait a few minutes until cooked, then remove from the heat and wait for it to cool a bit, and then remove the milk. . in cinnamon stick.
  • Put the oats in a suitable dish and add honey or maple syrup in addition to the coconut.

You may be one of the people who often skips breakfast, or you may not have enough time to prepare it properly, so you are satisfied with a simple and quick piece of unhealthy food, and you can be a of the people for whom breakfast is served. the most important meal of the day, whatever it is, it's time to rely on oatmeal breakfast recipes

More oatmeal recipes:

  • Oatmeal with 5 easy, quick and very tasty recipes, just try them
  • Oatmeal soup for diet ... 3 oatmeal recipes with the most delicious ingredients
  • How to make oatmeal cookies with 4 healthy, easy and delicious recipes

Sources

  • Health benefits of eating oats and oatmeal
  • As you like: nocturnal oats for breakfast
  • Reasons why you should eat oats every day

Oatmeal recipes for breakfast ... 6 recipes and 9 healthy reasons to eat oatmeal

LEAVE A REPLY

Please enter your comment!
Please enter your name here