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Benefits of oats for diet

July 11, 2020

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Oats
Oats is one of the herbaceous plants belonging to the grass family, which is a grain used to feed humans and animals as well, and it is used in preparing many food recipes, as it can be used in the primary way for it to make some types of soups, porridge and some types of biscuits and pastries, but it cannot be used in this way To make bread, it must be well ground to use, and it can also be mixed with various types of flour, such as wheat flour.

Benefits of using oats in dieting systems
Oats are widely used in dieting regimens, due to the great benefits and many other reasons that are summarized as follows:

Low calories: It contains 150 calories unless sugar or butter is lost, so it is considered an ideal meal.
Low fat percentage: It contains 3 g of natural fats that do not affect the level of cholesterol in the blood, but provided that no cream or butter is added to it, and skim milk can be used and this will not increase the fat in it.
High fiber content: It contains a high content of fiber, which gives a feeling of satiety for a long time, so it is advised to eat it during breakfast to give the body a feeling of satiety for a long period of the day, which reduces a person’s need to eat something else until lunchtime.
High nutritional value: It contains a large amount of nutrients such as minerals, including: copper, iron, phosphorus, zinc and calcium.
Maintaining the digestive system: it helps reduce bloating, as it helps to absorb beneficial fatty substances and get rid of bad fats through waste.
Improving blood sugar: It balances the level of sugar in the blood, which reduces the need for sugars, which is one of the main causes of weight gain.
General health benefits of oats
Oats have general health benefits, which are summarized as follows:

Maintaining a healthy heart: This is because it contains a large amount of fiber and some elements necessary for a healthy heart; Like potassium and calcium, this reduces the chances of cardiovascular disease.
Promote skin health: It is one of the materials that go into preparing a number of recipes that can be used to treat skin problems. Such as getting rid of the itching and irritation that afflicts it, in addition to its role in adjusting the pH in it.
Oats recipes for diet
Oat soup with vegetables
the ingredients
Three cups of oats.
Two tablespoons of olive oil.
1 large onion, finely chopped.
One medium potato, cut into medium cubes.
Two carrots cut into medium cubes.
A cup of green peas.
Two medium zucchini, cut into medium cubes.
Five cups of chicken broth.
A tablespoon of mixed spices.
Two teaspoons of ground ginger.
Pinch of salt and black pepper.
How to prepare
Put the oil in a suitable pot over medium heat and add the onion and a pinch of salt and stir until the onions are wilted.
Add vegetables and stir for a few seconds, then add ginger, spices and black pepper, and stir well.
Add chicken broth and stir, then add and stir oats.
Cover the pot and let it boil until the vegetables are tender, then adjust the salt and keep the pot from the heat.
Muffin oats with bananas
the ingredients
A cup of light yogurt.
Two large bananas.
Two cups of oats.
A quarter cup of brown sugar.
Two eggs.
صغيرة teaspoon baking powder.
Half a teaspoon of baking soda.
Half a cup of unsweetened chocolate chips.
How to prepare
Heat the oven at 200 degrees Celsius, prepare the muffin tray with an oil grease or place the custom paper cups in place.
Put all the ingredients of the muffin except the chocolate in the food preparation and mixing until smooth.
Take the mixture out of the mixture and put it in a deep dish, add half the amount of chocolate to it and turn it over by hand so that it is distributed well.
Fill the muffin cups with up to three quarters of a cup, and decorate the face with a quantity of chocolate chips.
Inserting the tray into the oven for 15-20 minutes. To make sure that it is ripe, you can use a toothpick by inserting it into the muffin piece. If it comes out clean, this indicates that it has ripened, and if some plankton comes out, it must be left for another few minutes.
Take the tray out of the oven and allow the muffin to cool completely before removing it and serving it