Eating oats correctly is effective! The weight loss of heart protection is correct in winter, and the measured comparison of eating raw Congee

It takes courage to lift the blanket in winter mornings, but a steaming bowl of oats can instantly cure bedridden syndrome. Have you ever suspected that you are eating "fake oats" when you hoard three big bags of oats but get fatter and fatter? The beta glucans that claim to lower cholesterol may be quietly being wasted by your wrong way of eating them.

1. Raw vs. cooked: the hidden battlefield of nutrient absorption

1. Convenient trap for ready to eat oats

The method of tearing open the packaging and pouring it directly into yogurt is indeed convenient, but after deep processing, the β - glucan molecular chain of ready to eat oats has been cut off. Experimental data shows that under this eating method, the nutrient absorption rate is 40% lower than that of cooked steel cut oats, just like melting gold bars into gold foil.

2. The golden time of traditional Congee cooking

Steel cut oats can be cooked slowly for 15 minutes Strange change: When the viscosity increases, β - glucan is forming a protective film. This gel like substance can wrap the cholesterol in the intestine, but it should be noted that it will start to decompose after boiling for more than 20 minutes. The kitchen timer is more reliable than your intuition.

2. Winter exclusive pairing: Double the effectiveness of oats

1. Oil assisted art

Adding a few drops of vegetable oil when boiling cold water can increase the absorption rate of vitamin E in oats by three times. But don't rush to pour olive oil. Wait until Congee is cooked and aired to 60 ℃. High temperature will destroy the structure of unsaturated fatty acids.

2. The golden ratio of protein

The amino acid combination of oats alone is not perfect, and when combined with whey protein powder, it will result in a 1+1>2 effect. Stew oats and milk slowly at night, and the tryptophan in it can help you fight against winter depression, but lactose intolerant people can switch to plant protein.

3. Invisible selection methods

1. Password interpretation on the packaging

If the words "vegetable fat powder" appear in the ingredient list, simply pass and identify the words "pure oatmeal". The content of β - glucan in Canadian oats is usually 12% higher than that in Australian oats, which is hidden in the nutrition table to two decimal places.

2. Moisture War Storage

It is best to store opened oats in a fresh-keeping box with food desiccants. In humid environments in the south, visible aflatoxin can be produced within half a month. There is a soil method to check for spoilage: grab a handful tightly and throw away any clumps that do not disperse.

4. When oats encounter winter metabolism

1. Morning insulin switch

When basal metabolism decreases in winter, it is recommended to have 30g oats with 10g chia seeds for breakfast. This combination can stabilize blood sugar fluctuations for 6 hours, burning 15% more calories than simply eating oats, which is equivalent to burning half a snowflake puff while sitting.

2. The repair code at night

Eating oatmeal and millet porridge two hours before going to bed will help reduce weight, and γ - aminobutyric acid can improve the quality of deep sleep. But remember not to use more than 20 grams, otherwise working overtime in the stomach at night will affect the secretion of growth hormone.

Try to sprinkle some roasted pumpkin seeds in oatmeal Congee in the morning. The winter anti fatigue combination of zinc and magnesium is hidden in the crispy taste. Remember, when the spoon can stand in Congee, it is the perfect state to stimulate oatmeal energy.