Increase satiety and help lose weight! Eat 7 oatmeal weight loss recipes

Every 100 grams of oatmeal contains 9 grams of dietary fiber. Increasing dietary fiber intake over a long period of time can help food stay in the stomach longer and delay the digestion and absorption of starch in the small intestine. The water-soluble dietary fiber components can form a sticky substance in the intestines, wrapping the food and preventing the small intestine from absorbing starch. This slows down the rise in blood sugar after a meal, allowing insulin to be used reasonably, thereby controlling and regulating blood sugar and preventing diabetes.

Not only that, oatmeal has a high fiber content and is highly absorbent. It expands and increases in volume when it absorbs water, which prolongs the retention time of food in the stomach, giving a feeling of fullness so that you can eat less. Oatmeal is also resistant to hunger and has a laxative effect, so it has a weight loss effect and helps the body to maintain good environmental protection. In addition, oats contain vitamin E, linoleic acid, copper, zinc, selenium, magnesium and other ingredients, which can remove excess free radicals in the body and have anti-aging effects. Melatonin can remove dark spots, make the skin white and greasy, and also help you sleep.

[7 delicious dishes recommended for oatmeal weight loss method]:

Oatmeal weight loss method 1/Boiled oatmeal porridge

For busy office workers who don’t have time to prepare breakfast in the morning, just boiled oatmeal with two teaspoons of honey, a boiled egg and fresh fruit will make a nutritious breakfast.

Oatmeal weight loss method 2/Oatmeal whole grain rice

Because refined rice and flour are easy to digest and absorb, and a lot of vitamin B is lost during the processing, adding an appropriate amount of oatmeal when cooking is very beneficial to health.

Oatmeal diet 3/Preserved egg and pork floss oatmeal porridge

1. Add one cup (about 200 ml) of boiling water and 40 grams of Quaker Instant Oatmeal in a small pot, and add the prepared pork floss and preserved egg.

2. Season with a small amount of salt or chicken stock according to personal preference.

3. You can pour 100 ml of frozen fresh milk directly into the cooked oatmeal porridge, which can lower the temperature of the porridge and make the taste smoother.

Oatmeal diet 4/Seaweed and egg oatmeal porridge

1. Add one cup (about 200 ml) of boiling water and 40 grams of Quaker Instant Oatmeal in a small pot, and add the prepared dried shrimp and seaweed.

2. Beat an egg and add it to the oatmeal. Microwave on medium heat for about one and a half minutes.

3. Season with a small amount of salt or chicken stock according to personal preference.

Oatmeal diet 5/milk oatmeal drink

1. Add one cup (about 120 ml) of water and 20 grams of oatmeal into a small pot and bring to a boil.

2. Beat in an egg and stir it, then turn off the heat after the egg is cooked. (You can add a little sugar to taste)

3. Add 100 ml of fresh milk (hot or cold according to personal preference) and drink.

Oatmeal diet method 6/Oatmeal milk tea

1.Put the green tea bag into a cup and add boiling water to brew.

2. Add 20g of Quaker Instant Oats and a little white sugar while it is still hot and mix well.

3. Pour in fresh milk (you can choose whether to cook it hot or cold based on your personal preference), mix well and serve. It tastes better when served iced.

Oatmeal diet 7/Shrimp and winter melon oatmeal porridge

1. Chop about 20g of fresh shrimp into minced meat and cut winter melon into cubes (optional amount)

2. Add a little (about 2 ml) vegetable oil into a non-stick pan, stir-fry the minced shrimp and winter melon. You can use rice wine to remove the fishy smell. Then add one cup (about 200 ml) of water and 40 grams of Quaker oatmeal, bring to a boil and then turn to medium heat for about one and a half minutes.

3. Season with a small amount of salt or chicken stock according to personal preference.

4. You can pour fresh milk directly into the cooked oatmeal porridge, which can lower the temperature of the porridge and make the taste smoother.

Source: 39 Health Network www.39.net

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