A simple and tasty recipe can help you lose weight and prevent disease
or oatmeal It’s further proof that you don’t have to suffer to go on a diet. After all, it is versatile and practical, depending on the recipe and the method of preparation it can be a good source of nutrients to enhance your workout or satisfy your hunger without extrapolating the daily calories.
“Oats are rich in complex carbohydrates that increase the formation of short-chain fatty acids in the intestine. In other words, they are important substances for modulating immunity, maintaining the health of intestinal cells (enterocytes) and controlling inflammatory processes. “, reveals nutritionist Laís Murta.
Therefore, the expert has separated an oatmeal porridge recipe that is nutritious and easy to prepare. Watch:
How to make oat porridge
Ingredients:
- 200 ml of almond or coconut milk;
- 2 tablespoons (30 g) of oatmeal;
- 1 ripe banana;
- 1/2 serving of chocolate flavored whey protein.
Method of preparation:
- Mix the milk with the oatmeal and cook in the microwave for 1 minute;
- Add the whey and half a mashed banana;
- When ready to serve, chop the rest of the banana and place it on top of the porridge;
- Adding other fruits, cinnamon and almonds is optional and totally healthy.
“This porridge is recommended to be consumed for breakfast or an afternoon snack, as it increases the feeling of well-being. In addition to preparing the body for a peaceful sleep at night, as serotonin transforms into melatonin, the sleep hormone,” he reveals Lais.
benefits of oats
The main ingredient in porridge, oats, is also largely responsible for most of the recipe-related benefits. In this way, with the help of nutritionist Talitta Maciel, we have identified five good reasons to include food in your diet. Watch:
1 – Improve mood with healthy energy
Unlike other simple carbohydrates like pasta and bread, oats are slowly absorbed by the body. That is, this gradual digestion provides constant and longer lasting energy for carrying out daily activities and physical activities. According to the nutritionist, vitamin B, present in food, also increases the feeling of disposition.
2 – Avoid bad cholesterol
Soluble fiber, according to the nutritionist, also plays an important role in controlling cholesterol. The viscous layer, in addition to facilitating intestinal transit, also reduces the absorption of cholesterol from other ingested foods. Other good news: Oats are one of the richest grains in this type of fiber.
3 – Prevents diabetes
High in fiber and low on the glycemic index, oats help prevent diabetes and can be a great ally for people who already have the disease. “The fiber joins the sugar in the food, controlling its release into the blood. In other words, this prevents glucose spikes, as well as aids in starch digestion,” says Talitta.
Your body thanks you
4 – Consuming oatmeal helps you lose weight
All these characteristics – abundance of fiber and high glycemic index – also promote weight loss. As oatmeal is absorbed more slowly by the body, in addition to preventing blood glucose spikes and raising mood, it also increases the feeling of satiety and prevents you from feeling the need to stick to the diet.
5 – Fights constipation
According to Talitta, beta-glucan – a soluble fiber found in oats – is responsible for the formation of a sort of viscous layer in the digestive system and for regulating intestinal transit. Insoluble fibers, on the other hand, have the function of increasing the volume of the fecal cake. Factor that also facilitates the functioning of the intestine.
Source: Day health.
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Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
