[Video version] Eat a big meal to clean your stomach, and if you want to lose weight, oatmeal has 4 great weapons to help you eat better!

I have been eating too much delicious food recently, and not only am I constipated, but my waistline has also increased a lot. The annoying thing is that even if I return to a normal light diet afterwards, my weight remains the same. What can I do to lose weight faster? Nutritionists say that "losing weight" is much more difficult than "gaining fat". If you don't want fat to take root in your body, you can use the four nutritional weapons of oats and cleverly integrate them into your daily diet to overcome obesity and constipation more effectively!

Many people have had this experience: they clearly need to control their diet, but when they see delicious food in front of them, their rationality goes out of control and they find a reason to indulge themselves and eat as much as they want. It is human nature to love delicious food, and it is okay to indulge occasionally. However, if this desire overcomes reason every other day, overeating and drinking can easily lead to constipation, fat accumulation and obesity in the long run.

In order to make up for the burden on the body caused by overeating, many people will increase their exercise afterwards, pay attention to their diet, control their food intake, and avoid fried foods and fatty meat. But unfortunately, after a period of time, many people's weight remains unchanged, and their abdomens are still fat, and they don't know what to do. At this time, why not let oats come to your aid!

4 nutritional keys of oats to help lose weight and relieve constipation

Hong Ruopu, a nutritionist at the Zhongxiao branch of Taipei Municipal United Hospital, said that oats contain rich and diverse nutrients and have many benefits for human health. Among them, the four major nutritional weapons are helpful for gastrointestinal health and fat loss, making them a rare good helper for a healthy diet!

1. Dietary fiber: Oats are rich in dietary fiber, which can increase satiety and promote intestinal motility. In particular, oat fiber is mostly water-soluble. After absorbing water in the intestines, it becomes a gel. It can absorb excess waste, oil, toxins and bile acid in the intestines, allowing them to be excreted from the body with feces, achieving the effect of cleansing the intestines, detoxifying and helping with weight loss.

2. β-Glucan: β-Glucan is a glucose polymer, which is a type of polysaccharide. It is commonly found in plants and microorganisms such as oats, seaweed, mushrooms, fungus or yeast. Among natural plants, oat bran contains the most β-glucan, which is the sticky part of oatmeal after soaking in water. β-glucan can act as a prebiotic and become food for intestinal probiotics, helping to improve the ecology of intestinal flora and thus maintain intestinal health. In addition, β-glucan is not easily absorbed by the human body, which can slow down the rate at which the stomach and intestines absorb fat and assist in weight loss.

3. Low GI value: Oats are low GI (glycemic index) foods with a GI value of only 55, which is lower than 84 for white rice, 56 for brown rice or 70 for germ rice. Eating them as or replacing part of the staple food/rice can help stabilize blood sugar, reduce insulin stimulation, and is less likely to cause fat accumulation.

4. Protein: For people who exercise to lose weight, protein can not only repair damaged muscle tissue, but also prolong the duration of fat burning through exercise and control weight more efficiently. According to the Taiwan Food Nutrition Database, every 100 grams of oats contains an average of 11 grams of protein, which is about 60% more than the 6.9 grams of polished japonica rice (the Penglai rice that people often use to cook rice and porridge). Moderately replacing staple foods can help with exercise and weight loss.

Defeat fat, 3 principles of oatmeal diet

It is worth noting that even though oats can promote intestinal health, improve constipation, stabilize blood sugar, control blood lipids and help lose weight, oats are still just a "weight loss assister" and should not be eaten three times a day. In addition, nutritionist Hong Ruopu also reminded that people who are trying to lose weight should pay attention to the following three principles when using oats to assist in weight loss, so as to avoid eating the wrong food and turning a good thing into a bad thing.

Principle 1/ Treat oatmeal as rice: Oatmeal and rice are both staple foods. If you want to use oatmeal to control your weight, you should pay attention to portion replacement, partially replacing rice or other staple foods, rather than increasing your oatmeal intake to the original staple food intake.

Principle 2/No over-processing and seasoning: There are many oatmeal products on the market, and it is recommended to choose oats or oatmeal that are not over-processed. Oat milk powder and oat milk stay in the stomach for a shorter time, which can easily make you feel hungry. In addition, these products may be flavored with added sugar for the sake of taste, which may make you fatter.

Principle 3/Special groups should eat less: Like other whole grains, oats also contain high phosphorus, which can easily be a burden for patients with chronic renal failure. It is recommended that patients with end-stage renal disease and dialysis consult a physician and nutritionist before consuming oats. In addition, people who are allergic to gluten should also avoid eating oats to prevent intestinal irritation and discomfort such as diarrhea or weight loss.

Three meals a day, nutritionists recommend oatmeal dishes

There are many variations in how oatmeal can be cooked. Nutritionist Hong Ruopu demonstrates two oatmeal dishes, one suitable for breakfast for busy office workers, and the other suitable for lunch or dinner that can be prepared in advance and heated in the microwave. People who want to lose weight can easily replace the staple food and part of the meals with oatmeal dishes at one of the three meals a day.

★Breakfast demonstration - Pumpkin milk oatmeal drink

• Ingredients: 200 grams of pumpkin, 100 grams of oatmeal, 300 c.c. of fresh milk, 30 grams of rock sugar.

• step:

  1. Wash the pumpkin, cut it into pieces without peeling it, put it into the rice cooker and steam it until cooked, set aside. Soak oatmeal in appropriate amount of hot water until soft and set aside.

  2. Put pumpkin pieces, fresh milk, rock sugar and softened oatmeal into a blender, blend until evenly mixed and then drink.

★Lunch and dinner demonstration—Oatmeal vegetable pancakes

• Ingredients: 200 grams of cabbage, 120 grams of instant oatmeal, 2 eggs, 80 grams of carrots, 2 green onions, 1/2 teaspoon of pepper, 1 tablespoon of all-purpose flour, 1 teaspoon of salt, 3 tablespoons of oil.

• practice:

  1. Place the instant oatmeal in a food processor and blend it into powder.

  2. Cut the cabbage into shreds and the carrot into thin strips. Marinate with salt for a while until softened, then drain and set aside. Chop green onions.

  3. Add eggs, chopped green onions, pepper and appropriate amount of salt to the shredded vegetables and mix well.

  4. Add oatmeal powder in 2 batches and mix well.

  5. Add oil to a frying pan over low heat and pour in the vegetable batter until smooth.

  6. It takes about 5 minutes to fry on one side. Fry until cooked, then serve, slice and eat.