Oat weight loss truth: Eating this way in winter, heart health+losing weight win-win! Comparison between eating raw and cooking Congee

Do you always want to eat something hot in winter, but the numbers on the weight scale make you feel uneasy? A bowl of oats can solve this contradiction! This seemingly plain grain actually contains a golden way of eating that even nutritionists can give a thumbs up. It can not only warm and fill the stomach, but also quietly help reduce the burden on the waist, and most importantly, it is particularly heart friendly.

I. Why does oats become the trump card of weight loss in winter

1. The secret weapon of slow digestion

The unique β - glucan in oats will form a gel like substance in the stomach, like pressing the slow release button for food. This sticky substance can slow down the rate of blood sugar rise, reducing the urge to suddenly crave snacks.

2. Heart's favorite cleaner

Soluble fibers are like brooms in blood vessels, which can take away excess cholesterol. Consuming 50 grams of oats daily for 6 weeks can significantly reduce bad cholesterol levels, and this effect has been validated by multiple studies.

3. Hunger resistance index

For the same bowl, the duration of satiety of oatmeal is twice as long as that of porridge. The secret lies in its rich combination of protein and fiber, which allows it to stay in the stomach for a longer period of time. Eating a bowl of breakfast until noon doesn't make you feel hungry.

2. Ultimate showdown between raw and cooked food pies

1. Battle for nutrient retention

Raw oatmeal can indeed retain more B vitamins, but unglazed starch is difficult to digest. After moderate processing, although fast maturing oats lose some nutrients, the release efficiency of β - glucan is actually increased by 30%.

2. Comparison of gastrointestinal Comfort

Cold soaked oats are suitable for young people with strong gastrointestinal health, and pairing with yogurt can increase probiotics. But hot food is more recommended in winter, as cooked oat mucin can form a protective film that is more friendly to the gastric mucosa.

3. Creative Eating Experiment

Eating raw can be made into overnight oatmeal cups, with chia seeds added to enhance the taste. It is recommended to cook hot food over low heat with milk and sprinkle cinnamon powder to enhance metabolism. Alternating between two eating methods results in a more comprehensive intake of nutrients.

Thirdly, enhance the effectiveness of oats Doubling winter formula

1. Warm up without sticking fat combination

Adding two slices of ginger when cooking oats can both drive away cold and accelerate circulation. Paired with half a diced apple, pectin, and oat fiber, it produces a dual satiety effect with less than 200 calories.

2. Golden 20 minute rule

After cooking oats, let them simmer for 20 minutes before eating. The viscosity of β - glucan reaches its peak. This state has the best nourishing effect on the gut microbiota and is also a key time point for sugar control.

3. Refuse the calorie trap

Avoid the hidden sugar in instant oats when frying Elastic, original oatmeal with optional ingredients is safer. It is recommended to choose unsweetened nuts, with each serving not exceeding the size of a thumb.

Tomorrow for breakfast, why not try using oats instead of bread? If you persist for a week, you will find that your pants have become loose and you won't breathe as much when climbing stairs. The charm of this slow carbon water lies in its nourishing effect on the body, which is subtle and silent. Choosing the right way to eat, every bite of warmth in winter can become a health chip.