With the arrival of cold weather, it is no coincidence that we are drawn to cinnamon rolls and spicy pumpkin soup. It turns out that spices can make winter much more pleasant.
Spices and seasonings are not taken seriously in our part of the world.
Is some fragrant dust on the tip of a knife capable of making us healthier and happier? But in the Middle East and Asia, spices have long been revered as medicine and are seriously prescribed along with medicines. This could be considered a funny cultural fact if not for the results of modern scientific research. Laboratory observations show that the usual spice powders are not just a tasty food additive, but also an effective way to influence the functioning of the body and a person’s well-being. It is known, for example, that the aromatic compounds in cinnamon can activate areas of the brain responsible for cognitive abilities and memory. This is probably why we remember good days with buns and cocoa for the rest of our lives (unlike important phone numbers). Another example is ginger: this root, among other skills, quickly copes with nausea of any nature. Thanks to scientists, turmeric has become a real superstar of the spice world in recent years. The curcumin molecule in its composition actively fights inflammation and even cancer cells in laboratory conditions.
This all sounds great, but in fact, the authors of scientific papers themselves urge us to treat sensations with healthy skepticism. Situations simulated in laboratories are far from the same as the behavior of a product in a real human body with its individual characteristics. So far, scientists only understand that herbs and spices have medical potential and the possible benefits can be enormous. But it is also clear that a cancer cure based on turmeric or ginger will not appear in pharmacies tomorrow, and perhaps never will appear. Nevertheless, science recommends using spices every day, especially in the cold season, for everyone who has no contraindications or diagnoses incompatible with hot, spicy and aromatic additives. Here are just a few reasons to have a spice rack in your kitchen.
The history of the appearance of oatmeal in nutrition
Oats are an annual plant native to Mongolia and northeastern China.
Entire fields of heat-loving spelt were grown there, and wild oats began to infest her crops. But they didn’t try to fight it, because they immediately noticed its excellent feeding properties. Gradually, oats moved north and replaced more heat-loving crops. He is very unpretentious, and in Rus' they said about him: “oats will grow through bast shoes.” Oatmeal was crushed, flattened, ground into oatmeal and eaten in this form by many peoples. Oatmeal porridge, jelly, thick soups and oat cakes are especially common in Scotland, Scandinavia, Latvia, among Russians and Belarusians.
Oatmeal for breakfast: is it healthy?
Nutritionists around the world recognize oatmeal as one of the healthiest and most balanced breakfasts.
It's a source of fiber and when you eat it for breakfast, you won't feel hungry anytime soon. Eating food containing sugar and fat for breakfast will also fill you up, but after an hour or two you will become hungry again.
A proper hearty breakfast will lead to you eating less for lunch, which means you will avoid overeating and weight gain.
Many people associate oatmeal with breakfast, but healthy, wholesome food can also be prepared for lunch .
But this is not the best dish for dinner , since any grain products are carbohydrates, the amount of which is recommended to be reduced by the end of the day.
Benefits of oatmeal
Oatmeal is rich in beta-glucans, soluble dietary fiber. They allow you to feel full longer, slowly releasing energy during digestion. Beta-glucans help lower bad cholesterol levels. In the intestines, fibers, when dissolved, form a viscous mixture, which binds cholesterol, preventing it from being absorbed.
Studies have shown that consuming 3 grams of soluble oat fiber can reduce cholesterol levels by up to 20%. That's how much fiber is in a bowl of oatmeal. Fiber, which is abundant in the grain shell, helps lower blood sugar levels. Thus, oatmeal is extremely useful for the elderly, as well as people with heart and vascular diseases.
Oatmeal is also good for the gastrointestinal tract. It has the property of protecting the mucous membrane by enveloping it. Also, due to insoluble fiber, oatmeal stimulates intestinal motility and removes toxins.
Oatmeal contains a lot of vitamins: tocopherol, niacin, B vitamins; as well as various microelements: silicon, iodine, potassium, cobalt, phosphorus and others.
— It contains a large amount of proteins, which improves the condition of muscle mass. Choline has a positive effect on liver function. Oatmeal is indispensable for pathologies of the stomach, pancreas, gall bladder, and liver, says gastroenterologist Liliya Uzilevskaya .
All this makes oatmeal an ideal breakfast, filling and giving energy for many hours. At the same time, the stomach is not overloaded, because oatmeal is quite easily digested.
Vitamin and mineral composition
The chemical composition of oatmeal is varied. She is especially rich:
- vitamins K, , D, E and group B;
- minerals - calcium, nickel, sulfur, manganese, iron, iodine, fluorine, phosphorus, potassium, magnesium;
- easily digestible protein;
- dietary fiber.
Due to its high protein content, which is similar in structure to animal protein, oatmeal is often used to combat excess body weight. It supplies the body with nutrients without extra calories.
The product contains both water-soluble fiber (beta-glucan), which coats the gastrointestinal tract, and insoluble fiber, which improves intestinal function. A little more than half a glass of dry cereal provides the adult body with a daily dose of dietary fiber. People who regularly consume this dish are not afraid of constipation and other disturbances in the gastrointestinal tract.
Harm of oatmeal
— Those who consume large quantities of grains, legumes, and nuts every day should remember that the body may develop a deficiency of certain microelements. This is due to the ability of phytates to bind cations of iron, zinc, magnesium, calcium, and they are poorly absorbed. Phytic acid is also present in oatmeal. Although its positive properties are also discussed, it is still not worth eating oatmeal for a long time, and especially daily for those who suffer from mineral metabolism disorders (for example, osteoporosis). It is also harmful in case of anemia and in childhood.
You can reduce the phytic acid content by soaking the cereal for at least 7 hours or overnight and adding an acidic medium, for example, yogurt, a couple of tablespoons of lemon juice, says nutritionist Inna Zaikina .
Eating oatmeal 2-3 times a week will be quite sufficient. But people with gluten intolerance need to exclude it from their diet.
Reviews
Yulia, 26 years old
I have suffered from gastritis since adolescence. Not long ago I learned that oatmeal and porridge help improve the functioning of the digestive system and eliminate the unpleasant symptoms characteristic of stomach disease. For 3 months I periodically consumed oatmeal at night and drank a decoction in the morning. I managed to get rid of obsessive heartburn, pain and heaviness in the stomach, and unreasonable nausea.
Tatyana, 34 years old
Oatmeal helps maintain normal weight. I cook porridge with whole grains. When I don't have time, I use cereal. This breakfast fills you with energy, keeping you feeling full for a long time. I add dried fruits and dairy products to the porridge. I arrange a 3-day fasting once a month. During this period, I only consume steamed grains, honey and natural yogurt.
The use of oatmeal in medicine
In nutrition for many diseases, it is coarse oat grains that are used: crushed or flattened. They retain all the beneficial substances, fiber, and also have a lower glycemic index. Therefore, whole oat grains can be eaten if you have diabetes. Quick-cooking oatmeal will not bring any benefits - they contain a lot of sugar, the glycemic index is much higher, and almost no useful substance is retained.
Medicinal jelly and liquid porridges made with water are made from oats. They envelop the mucous membrane of the stomach and intestines and stimulate digestion. It is useful for ulcers, gastritis, constipation. Oatmeal slows down the disease and prevents it from getting worse. It was used to feed the sick decades ago.
The risk of intestinal cancer, which is much higher with stagnation of feces, that is, constipation, is also reduced. Regular bowel movements, which oatmeal promotes, reduces the risk of cancer.
Precautionary measures
Excessive fiber intake from oatmeal can cause gas in the intestines. Fiber also slows the absorption of some medications, so they should not be taken together.
Oats contain a fairly large amount of phytic acid salts, which bind organic substances in food, making them unsuitable for digestion in the digestive tract.
With a high concentration of salts, this can cause discomfort in the gastrointestinal tract. To avoid this, the oatmeal must be well boiled or ground into flour.
The use of oatmeal in cooking
Oatmeal is loved by many, although it is usually prepared simply: boiled with milk. But there are many interesting recipes for oatmeal, some of them are even simpler and healthier than the usual cooking.
Oatmeal with kefir and honey
A healthy breakfast that allows you to not bother with cooking porridge, but just mix the ingredients. This method allows you to preserve the maximum of useful substances, as well as reduce the amount of phytic acid, which is controversial in its effect on the body. Instead of kefir, you can use fermented baked milk, yogurt, and yogurt. Add your favorite nuts or seeds
Photo: pixabay.com
| Oatmeal "Hercules" | 150 g |
| Kefir | 300 ml |
| Honey | taste |
| Orange (or apple) | 1 PC. |
Pour kefir over long-cooked oatmeal - you may need a little more or less. Add liquid honey and stir. Peel the orange, cut into cubes and add to the oats. Divide the porridge into portioned containers, you can put an orange on top or mix everything. You can use jars, molds, bowls.
Put it in the refrigerator overnight and in the morning you can enjoy a ready-made breakfast.
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Caramel oatmeal
A simple porridge with a pleasant caramel taste. Good served with sliced banana and almonds
Photo: pixabay.com
| Milk | 300 ml |
| Cereals | 30 g |
| Powdered sugar | 50 g |
| Salt, butter | taste |
Take a saucepan with a thick bottom, mix all the cereal and powdered sugar in it. Place over medium heat and stir until the sugar caramelizes. A characteristic smell of burnt sugar will appear and the flakes will become darker.
Then pour the heated milk over the oats, stir, add salt and bring to a boil. Cook over low heat for another 10-15 minutes. Add butter before serving.
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Preparing cereals
First, a separator is used, with the help of which the oats are cleaned from impurities of other grains and debris. After this, the clean grain is sorted and then only large grains will be used to create rolled oats. The medium ones will be used for oatmeal, and the small ones for fodder.
The grain is loaded into a grain washing machine, washed, after which it is placed in a steamer and treated with steam at temperatures above 100 °C for several minutes.
After this treatment, it will become much easier to remove the husks; in addition, the enzymes contained in the grain will lose activity, due to which its fat becomes rancid over time. Thanks to this, the flakes will be stored longer than oatmeal.
Then drying is carried out - when dry, the shell of the grains is deformed, and when drying is completed, sorting is carried out, during which the husk is separated from the kernels.
Collapse of grains
At this stage, in addition to direct caving, many operations are also carried out to clean the resulting product. First, the grain is crushed in a sanding machine, after which it is passed through a device in which the husks are separated and sent back to the separator, where the crushed kernels are removed. After all this, only really high-quality cereal remains, which is used as raw material for the production of rolled oats and other types of cereals.
But before directly flattening, the remaining grain must once again be cleaned of all remaining particles of husks and other fine dust, and also, using a magnet, any metal particles that could have gotten into it during the production process must be separated. Finally, it goes through a paddy machine, where the impurities are removed again.
Flattening the grains
After carrying out all the previously listed operations, the impurity content is minimized and is no more than 0.5%. This is considered an acceptable norm at which cereals can be sent to the next stage of processing. But the grains are not flattened immediately - first they need to be steamed for 2-3 minutes, then kept in a bunker for 30 minutes, gradually increasing the humidity inside up to 12.5% - wet grains will not crumble so much during crushing. When the second steaming is performed, the starch in the oats gelatinizes, making the oats much easier for the human body to digest.
Finally, the final stage comes - using a special machine with rotating rollers, the cereal is flattened, obtaining flakes 0.4 millimeters thick. These flakes again go through the process of separating the husks and other impurities, then they are cooled and dried - after which they are ready to be packaged!
How to choose and store oatmeal
Oats are sold in different types. The most useful in the form of whole grains. This porridge is very tasty, but it is difficult to prepare - you need to soak it in water and cook it for an hour.
Therefore, there is a more convenient option - crushed oatmeal, which is cooked for only 30-40 minutes. It’s even easier to cook “rolled oats” - rolled oat grains, about 20 minutes. They can be simply soaked and eaten without heat treatment, or added to baked goods.
