Oat flakes "Hercules" rich in vitamins and minerals such as: vitamin B1 - 30%, vitamin B5 - 22.4%, vitamin B6 - 12%, vitamin H - 40%, vitamin PP - 23%, potassium - 13.2%, magnesium - 32 .3%, phosphorus - 41%, iron - 20%, cobalt - 50%, manganese - 191%, copper - 45%, selenium - 52.5%, zinc - 25.8%

What are the benefits of rolled oat flakes?

• Vitamin B1 included in essential enzymes carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A deficiency of this vitamin leads to serious violations from the nervous, digestive and cardiovascular systems.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite and impaired skin, development of homocysteinemia, anemia.
• Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient intake of this vitamin can lead to disorders normal condition skin.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal intestinal tract and nervous system.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, participates in the processes of carrying out nerve impulses, pressure regulation.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates metabolic enzymes fatty acids and folate metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slow growth, disturbances in reproductive system, increased fragility bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, the presence of fetal malformations. Research recent years ability revealed high doses zinc interfere with the absorption of copper and thereby contribute to the development of anemia.

still hide

Complete guide the most healthy products you can look in the app

Currently, oatmeal is one of the most popular food products for people leading healthy image life. However, at the dawn of civilizations, this crop was actively exterminated, being perceived as a weed in the fields of wheat and rye. The plant in question began to be cultivated approximately four thousand years ago in the territory where China and Mongolia are located today.

How to choose?

When choosing oatmeal in a store, make sure that the packaging is sealed, as oatmeal absorbs moisture well. It is better to give preference to products that need to be cooked for more than 8-10 minutes. Let us remind you that the more time it takes to prepare porridge, the more coarse fibers it contains. Oatmeal should be clean, without impurities or litter. The grains should not be broken, crushed, or stick together into lumps.

How to store it correctly?

Oatmeal should be stored in a dark place, in conditions of low humidity and at a temperature of minus eight to minus ten degrees. For example, the product can be placed in the refrigerator. With more high temperatures simple sugars begin to form in oatmeal, as a result of which it loses its beneficial qualities.

Calorie content

Energy value oatmeal is 345 kcal per 100 grams of product.

Nutritional value per 100 grams of oatmeal

The grains in question contain:

• 16.89 g proteins,
• 66.27 g carbohydrates,
• 6.9 g fat.

In addition, oatmeal contains:

• 4.72 mg iron,
• 630 mcg copper,
• 3.97 mg zinc,
• 429 mg potassium,
• 4.92 mg manganese,
• 177 mg magnesium,
• 54 mg calcium,
• 523 mg phosphorus,
• 2 mg sodium.

Useful properties of oatmeal

1. The beneficial qualities of oatmeal are due to its chemical composition. Let us remind you that in addition to everything listed above, the product in question contains vitamins A, B1, B2, E, P.
2. Oatmeal is a valuable source of protein and fiber (one bowl of oatmeal includes a quarter daily norm fiber). It improves metabolism in the body and participates in the formation of muscle tissue.
3. Due to the fact that the grains contain calcium and fluorine, the cereal strengthens the skeletal system.
4. Iron, which is also sufficient quantity present in the cereal in question, normalizes the work hematopoietic organs, restores the level of hemoglobin in the blood, is a preventative against anemia.
5. Oatmeal is an antioxidant. It’s not for nothing that many Hollywood stars include it in their diet. this product, which ensures beautiful hair, clean skin, healthy teeth and nails.
6. Oatmeal has a stimulating effect on the gastrointestinal tract. She's in mandatory should be present in the daily menu of people suffering from diseases digestive system. Let us remind you that oatmeal, enveloping the gastric mucosa, creates a protective film on its surface, protecting it from mechanical and chemical influence.
7. In addition to all of the above, oatmeal removes various types of toxins, medications, and alcohol from the intestines. It helps relieve abdominal pain and eliminates bloating.
8. Oatmeal is also used as prophylactic from oncological diseases Gastrointestinal tract. It is included in the diets of patients with gastritis, peptic ulcers etc.
9. Oatmeal jelly fights constipation and diarrhea. To prepare the indicated composition, you need to mix the cereal and boiled water, add yeast ( Not large number), rye bread and leave to ferment for about 12 hours in a warm place. Then the liquid is drained and the composition is brought to a boil.
10. Due to the fact that oatmeal contains biotin, it can be used for dermatitis and allergies.
11. In addition, oatmeal has a stimulating effect on memory and brain function in general.
12. The product in question normalizes the concentration of cholesterol in the blood and destroys cholesterol plaques. It reduces blood pressure and can be used for prevention of cardiovascular diseases.
13. Oats are also beneficial for people suffering from diabetes. It has a mild diuretic effect and relieves swelling.

Oatmeal is a unique food product of its kind. With a high calorie content, oat flakes are considered almost better nutrition for weight loss, cleansing the stomach and intestines.

The British prefer to have healthy oatmeal with water for breakfast, perhaps because average duration life in England is 70-75 years, which is 10-15 years higher than statistics throughout Europe.

It is interesting that the English began to eat oatmeal in the morning, following the Scots, although in the middle of the 17th century they spoke very negatively about people who ate “horse feed”. One has only to read the well-known English explanatory dictionary Samuel Johnson to understand what emphasis was placed on this fact. The writer James Boswell responded to Johnson’s taunts and disdainful attitude toward the Scots’ diet: “It is thanks to oats that excellent horses are raised in England, and wonderful healthy people live in Scotland.” And this is true, because the benefits of oatmeal are recognized by nutritionists around the world. But how and when should you eat it, and how does washing with this product affect your skin? What are the contraindications for regular use?

Nutritional properties

Oats are a valuable food grain that has been successfully used in Rus' for many millennia in cooking. And its main purpose is porridge. The diet includes peeled and steamed oat flakes. Their value is due to the presence of a mass of nutrients and substances in them. The nutritional value of oats is completely preserved, because this cereal is one of those few that, even after heat treatment, do not lose their beneficial properties.

Oatmeal, the benefits and harms of which have been discussed for decades, is flakes that are processed and flattened into thin plates, unlike grains, they are cooked much faster and are used in the preparation of various dishes. The most famous of them is oatmeal (porridge based on oatmeal). The benefits of oatmeal have been scientifically proven and lie in its vitamin and nutritional value; there are practically no contraindications.

Nutritional value

The benefits of oatmeal include its rich fiber content. necessary for a person. The energy value per 100 grams of product is 320 kcal. Moreover, these properties do not change whether you use bran, cookies, decoction, jelly or oatmeal.

Product composition:

Vitamins

It should be noted that vitamins are, first of all, group PP, C, E, carotene, choline, the entire vitamin B group. Vitamins saturate and nourish the skin (decoction and washing in the morning), activate hair and nail growth (bran, rolled oats, jelly). It is known that regular consumption and benefits of oatmeal, the recipe for which is known to everyone) has a beneficial effect on the central nervous system, calms, relieves stress.

What vitamins, see the table:

per 100 grams of product	vitamin content mg
Vitamin B1	0.5
Vitamin B2	0.1
Vitamin B3	1.1
Vitamin B4	94
Vitamin B5	0.9
Vitamin B6	0.27
Vitamin B9	0.0029
Vitamin E	3.4

Minerals

In addition, oatmeal contains minerals, the main components of which are phosphorus, magnesium, sulfur, sodium, and potassium. Research shows that when this set interacts with each other minerals serves an indispensable assistant in the treatment of cardiovascular diseases, strengthening and growth of muscle and bone tissue. The mineral component is supplemented by zinc, nickel, iron, molybdenum and copper. These elements accelerate cell growth and have a beneficial effect on the condition of the skin, so the benefits of oatmeal play a huge role in women’s nutrition. In addition, you can eat not only porridge; for variety, the diet includes bran, jelly and cookies, rolled oats. Oat flour is ideal for dietary nutrition- these are pancakes, cookies, bread.

Minerals and vitamins in oatmeal give it healing properties, and bran (fiber) and dietary fiber (rolled oatmeal, broth) make it possible to use it as an antioxidant. The product improves the functioning of the stomach and intestines, removes harmful substances and toxins from the body, cleanses vital important organs– liver, pancreas.

Minerals see table:

Useful properties

One of the popular and famous dishes Porridge is made from oats and oat flakes. You can take it for breakfast (rolled oats), which makes it possible to saturate the human body and provide it with energy for the whole day. The same thing will happen to your skin if you include cleansing in your morning routine. The recipe for preparing a decoction to cleanse the skin is simple, and washing will not take much time.

Hercules

Oatmeal cooked in milk (rolled oatmeal) contains 100 kcal per 100 grams, and in water - 85. Thus, the benefits of oatmeal in the morning are obvious - due to high content carbohydrates, the body receives a boost of energy; thanks to the low glycemic index, rolled oats porridge (or bran) is well absorbed by the body, and the calorie content of the product remains minimal. An excellent addition to the main breakfast can be cooked jelly, cookies for tea (oatmeal is very valuable in composition). The recipe for preparing the dishes is not complicated, since the main ingredient is flour or broth, and therefore the cookies are baked for half an hour.

Oatmeal, and therefore jelly or cookies made from it, is recommended as the main product in the diet of people working in hazardous chemical industries. Research has proven the benefits of oatmeal in case of severe toxin poisoning.

For washing

Oatmeal has also proven itself excellent in cosmetology. Washing and the benefits of washing with oatmeal lie in its action as a natural scrub that cleanses pores and smoothes the skin. It is recommended to do the procedure at night. The flakes are first ground with a blender or coffee grinder to make flour, poured with lukewarm water and this paste (or jelly) is applied to the face. Keep the mask for 5-10 minutes, no more, and then wash off. Vitamins help cleanse and smooth the skin. Oatmeal is sold today in any supermarket, and the recipe is not complicated, so washing can be done every day.

When choosing a product, focus on a manufacturer you know. For example, the well-known Hercules oatmeal, just like oatmeal, is very healthy and nutritious. They are used in the production of muesli and have proven themselves as an ingredient for making cookies at home. The recipe is simple; in addition to flour, it contains broth and 1-2 eggs, but the benefits of such a dessert are great.

Oat bran

In dietary and therapeutic nutrition It is also recommended to take oat bran. And although many people look at this product as waste after processing wheat, in Rus' for a long time only peeled flour was used for baking bread, wheat flour of the highest grades was used only for holiday baking and cookies.

Benefit oat bran is that their composition is 90% only from active ingredients, and the potassium content is several times higher than its content in raw potatoes. In addition, bran is a fiber that has a beneficial effect on the stomach and intestines, improves microflora and prevents diseases such as dysbiosis. For disease prevention gastrointestinal tract a decoction is used, the recipe for which is simple. It is recommended to take the decoction regularly, and also start washing with it.

Kissel

Recipe oatmeal jelly, useful and recommended for weight loss, is simple - you just need to pour oatmeal with cool purified or boiled water, add a small slice rye bread, cover with a lid and leave in a warm place overnight. The jelly is ready when it has a pleasant sour smell. The product must be strained before use.

Kvass

IN folk medicine Another popular product is oat kvass. This healthy drink has the same healing properties as oatmeal. The benefit of oat kvass also lies in the fact that it stabilizes blood sugar in people suffering from diabetes. In addition, children drink it with pleasure. Often refusing to eat oatmeal for breakfast, they receive the same vitamins, but with greater pleasure.

Modern technologies have made it possible to use such wonderful products in the kitchen today. household appliances, like multicookers and bread makers. People wanting to get away from low-quality food products, strive as much as possible more products make food at home. Try baking bread from oatmeal– it is both healthy and very tasty if the recipe is reliable.

The benefits of oats and oatmeal are obvious, but when cooking, do not overdo it by adding all kinds of additives to the dish in the form of fruits, sugar, or milk if these products are contraindicated for you.

The phrase “Your oatmeal, sir” is known, if not to every person, then to most of the world’s population for sure. And it’s not for nothing that it is called the breakfast of English aristocrats, because for several centuries the inhabitants of the kingdom have preferred just such a start to the day. And not in vain - nutritional value oatmeal is such that it can provide a boost of energy for the whole day. This cereal is beneficial for the human body precisely due to its chemical composition. We will tell you what exactly it contains in this article.

What is oatmeal? Some useful information about the product

Oatmeal has been around for thousands of years. The inhabitants of the Earth became acquainted with it a long time ago, and initially the population began to grow oats ancient territory, on which today Türkiye, Iraq, Jordan, Israel and Syria are located. Therefore, those who thought that cereal appeared in England, since it is very popular there, were deeply mistaken.

The nutritional value of oatmeal makes it an ideal breakfast food. It can satisfy hunger for a long time, and also stimulates brain activity, in particular memory, which is especially important for people whose professional activity associated with mental work. Girls will be interested to know that oatmeal helps strengthen hair and nails, as it is rich in useful elements, and stimulates weight loss. Therefore, those people who eat this porridge in the process of losing weight do the right thing, choosing it as breakfast. The body receives nutrients important for its functioning and does not suffer from a lack of calories. The carbohydrates contained in the product, in turn, are slow, so they are consumed gradually, without being retained as fat on the body.

Chemical composition of oatmeal

Now about the most important thing. This is of course chemical composition and nutritional value of oatmeal. Cereals contain quite a lot of iron and magnesium, and also contain phosphorus, fluorine, calcium, and iodine. As for the vitamins in the chemical composition of the product, these are all the so-called “beauty vitamins,” including representatives of group B, retinol, nicotinic acid and tocopherol. Full list useful substances:

• chlorine;
• calcium;
• potassium;
• sodium;
• nickel;
• sulfur;
• aluminum;
• manganese;
• iron;
• silicon;
• zinc;
• phosphorus;
• cobalt;
• copper;
• molybdenum;
• fluorine;
• magnesium;
• B1; B2; B4; B5; B6; B9;

Second, but no less important question concerns the calorie content of the product and the content of BJU in its composition. As a rule, energy value porridge is approximately 340 kcal per 100 g of dry cereal. This figure may vary depending on the cereal manufacturer. For example, if it is a pure product, then there will be no additional calories in it. But today they also sell cereals with various additives, such as dried fruits, berries, and sugar is added to some cereals. Such porridges will have higher calorie content. It is generally difficult to classify such flakes into the list of healthy products and include them in healthy diet dietary nutrition, since they can only make you gain weight.

Nutritional value of oatmeal per 100 g:

• proteins - 16.89 g;
• fats - 6.9 g;
• carbohydrates - 66.27 g.

As for the remaining elements, their content is as follows:

Vitamins		Macronutrients		Microelements
Riboflavin
Pantothenic acid
Pyridoxine
				Manganese
Folic acid
Nicotinic acid
				Molybdenum
Tocopherol
				Aluminum

Useful properties of oatmeal

As can be seen from the information presented above, even 100 g of oatmeal has quite a high nutritional value. The chemical composition of the cereal makes this product very beneficial for the body. It is also important to know that oatmeal is rich in fiber - 100 g contains ¼ ​​of the daily requirement. Together with proteins, this element helps improve conduction metabolic processes and improves digestion. Fiber is also involved in muscle formation.

Calcium and fluoride help strengthen skeletal system, and iron, of which there is quite a lot, normalizes the functioning of the hematopoietic system, restores normal level hemoglobin and, accordingly, helps fight anemia. In addition, oatmeal is an excellent antioxidant that can cleanse the body of harmful substances. It helps remove toxins, toxins and other harmful substances. This is important not only for the correct and stable functioning of all organs and systems, but also for external beauty (the condition of the skin, hair, teeth and nails).

Oatmeal very useful for people with diseases of the gastrointestinal tract. It has an enveloping property, due to which a special film is formed on the gastric mucosa, protecting the organ from chemical and mechanical negative effects.

Porridge made from this cereal stimulates brain activity, improves memory, helps eliminate bad cholesterol, lowers blood pressure, has a mild diuretic effect and helps reduce swelling.

The nutritional value of oatmeal is such that this product is an excellent breakfast for all people, both healthy and those who suffer from gastrointestinal diseases, diabetes mellitus, diseases of the cardiovascular system and many other pathologies.

Negative effects on the body

Although oatmeal can be eaten even by allergy sufferers, since it contains the substance biotin, there are other reasons why oatmeal can be harmful. This rare pathology Called celiac disease - an allergy to grains. Otherwise, oatmeal cannot harm a person if consumed in reasonable quantities and not limiting the diet to it alone. Cereals contain acid, which helps wash calcium out of the body if its content in the body is higher than normal.

Nutritional value of oatmeal with milk

Usually porridge is prepared in this way for children. Cereals prepared with milk are rich in the same substances as in dry form, only the numbers differ slightly from those of “raw” oats. The calorie content of the product will be 102 kcal per 100 g of product. The amount of protein is 3.2 g, fat - 4.1, and carbohydrates - 14.2 g.

Porridge cooked in water

In this case, the calorie content will be even lower - 88 kcal per 100 g of product. Nutritional value of oatmeal on water:

• proteins - 3 g;
• fats - 1.7 g;
• carbohydrates - 15 g.

Even oatmeal cooked in water can create a feeling of fullness for a long time. This is all thanks to the starch and fiber content in the cereal, which are the basis of the nutritional value of the dish.

Oatmeal on store shelves

You can find several for sale various types product. These are whole grains and flakes for cooking, as well as oatmeal in bags for brewing with boiling water. This parameter affects the cooking time, so if you don’t have much time for breakfast in the morning, you need to choose something that cooks faster. Also, depending on the manufacturer, the nutritional value of 100 g of oatmeal and the content of certain substances in it may differ. You should carefully read the composition of the product.

The most popular cereals today instant cooking. If whole grains are cooked for about two hours, then this type takes from 3-5 to 20 minutes, which depends on the variety. The most famous are the Hercules and Extra flakes. Flakes in bags are very convenient and do not require cooking. They are simply steamed with boiling water for 3-5 minutes, after which you can have breakfast. As a rule, they are enriched with fruits, berries and some other products. However, you should know that instant cereals are not suitable for a healthy diet precisely because they contain additional substances and sugar, which can contribute to weight gain. excess weight.

On the package of oatmeal you can see the so-called grain size. For example, “No. 1” is characterized by light plates, cooks for no more than 5 minutes and is ideal for children and people suffering from gastrointestinal diseases. Under No. 2, the cereal is just as tender, but cooks 2 times longer. Number 3 is characterized by a high carbohydrate content and dense texture, cooks for about 15 minutes and is the most satisfying porridge. Hercules cereal is made from oats premium, so it takes about 20 minutes to cook. Porridge is as close as possible to original composition grains, therefore it is the most useful.

The healing properties of oats were known at the dawn of medicine. Hippocrates recommended drinking oat broth for general health. Is it true, to modern man It is more common to eat oatmeal rather than whole grain cereals. They cook much faster and are included in many popular dishes. In this article we will tell you how oatmeal benefits the body. Let’s also look at who should treat it with caution or remove it from the menu altogether.

Types, composition, glycemic index, calorie content of oatmeal

Oat flakes are oat groats that have gone through several stages of industrial processing: cleaning, grinding, steaming. They look like petals different sizes, smooth or grooved.

Species

Depending on the degree of processing, the main types of oatmeal are distinguished:

1. Hercules. Smooth large flakes of flattened grain, steamed. Cooking time – 18-20 minutes.
2. Petalaceae (grooved). The flakes are thinner, rolled out with special rollers to obtain a corrugated surface. This treatment reduces their cooking time to 10 minutes. They also undergo steam treatment.
3. Instant cereal. Maximum polished, steamed, crushed, thin due to careful rolling. No cooking required. Otherwise called instant oatmeal or instant porridge from bags.
4. Extra. The “Extra” type is divided into 3 subspecies: the largest flakes (larger than “Hercules”), from whole grain, minimally processed without heat exposure, retain the properties of the grain, contain maximum quantity fiber; flakes from chopped cereals, smaller in size compared to the first; made from small grains, boil quickly, and are more suitable for feeding young children.

Sometimes types of oatmeal include products such as muesli and granola. Although these are more likely oatmeal dishes. They contain honey, nuts, and sometimes sugar. Granola is also baked and often supplemented with flakes from other cereals.

Composition and contents of BZHU

According to the reference book of RAMS academician V.A. Tutelyan “Tables of chemical composition and caloric content Russian products nutrition" composition of oat flakes includes:

In 100 gr. oatmeal contains 12 grams. protein, 8 gr. fat, 67 gr. carbohydrates and 13 gr. . Energy ratio of BJU: 13%/17%/75%.

Glycemic index

The glycemic index and calorie content of oatmeal depends on the cooking method:

• dry cereal – 305 kcal, GI – 50 units;
• boiled in water – 88 kcal, GI – 40 units;
• cooked in milk – 102 kcal, GI – 60 units.

Data are given per 100 g. product.

When choosing a product in a store, pay attention to:

• color (creamy white with a beige tint) and integrity of the flakes;
• tightness and packaging material - in a plastic bag, oatmeal is stored 4-6 months longer than in a cardboard container;
• expiration date: the countdown does not start from the packaging date, but from the production date.

When stored for a long time, the flakes often acquire a bitter taste, so you should not stock up on oatmeal.

Useful properties of oatmeal

Oatmeal is an excellent source of polysaccharides, or so-called. Such substances help a person conserve energy for long time after meals, support emotional background, improve mood. Regular consumption of cereal prevents the formation of cholesterol plaques, improves heart function, stabilizes weight. They have the most beneficial effect on brain activity, stomach and appearance.

Effect on the gastrointestinal tract

Oatmeal porridge, especially of liquid consistency, envelops the stomach, creating a protective environment and reducing excess acidity. Therefore, it is especially recommended by gastroenterologists for gastritis and ulcers in order to relieve painful sensations without drugs.

Oatmeal removes waste and toxins, normalizes the functioning of all gastrointestinal organs. Due to the high fiber content and coarse fiber for the intestines, the flakes act as a gentle scrub. As a result, the walls are cleaned, patency is improved, and peristalsis is stabilized.

"Food" for the brain

This is what many nutritionists rightly call oatmeal. Cereals rich in B vitamins have a positive effect on brain activity. helps brain cells absorb amino acids and nutrients. Pantothenic acid (B5) improves mental abilities. protects the cell membrane gray matter. In addition, the iodine contained in the flakes increases concentration, and iron and zinc normalize cognitive function.

Beauty of skin and hair

The healing effects of oatmeal on the skin are multifaceted. They slow down the aging process and the formation of wrinkles, maintain water balance, relieve inflammation, and nourish the hair roots.

At home, flakes are also used to prepare:

• masks (for face and scalp);
• scrubs;
• cleansers;
• tonics;
• natural powder.

Oatmeal cosmetics are universal. They are suitable for any skin type, and the effect of their impact is visible immediately.

Can oatmeal harm the body?

With all obvious benefit In some cases, oatmeal may be harmful. This primarily applies to instant oatmeal. Multi-stage industrial processing of grain to the state of instant porridge deprives the flakes healing properties oats. The coarse fiber is destroyed to reduce cooking time. Significantly increases glycemic index.

Regular consumption of so-called “instant” oatmeal leads to excess weight gain. The same problem awaits people who flavor their oatmeal with large portions of sugar and milk. In this case, even the most useful “Hercules” will cause problems in the functioning of the organs and systems of the body.

Important! To prevent osteoporosis, older people should reduce their consumption of oatmeal to 2-3 times a week.

The harm of oatmeal is also associated with the presence of phytic acid in its composition. Phytin is found in cereals, legumes, nuts and has strong demineralizing properties. An insidious compound leaches calcium from bones and interferes with absorption useful minerals from the cereal itself. But don’t panic: to get osteoporosis from oatmeal, a healthy person needs to eat huge amount porridge.

You can download a table of phytic acid content in various foods.

Nuances of use

The calorie content of oatmeal is not the smallest, so it is better to make it the basis of your morning meal. Porridge cooked in water in combination with fruits or berries is healthier for the body.

Oatmeal during pregnancy

Oatmeal is included in the list of products especially recommended for pregnant women. The flakes contain a large amount of microelements and vitamins, which are vital during pregnancy.

Let's highlight the key ones.

1. : prevents development birth defects in the fetus.
2. Iron: prevents anemia in pregnant women and oxygen starvation fetus
3. Vitamin B6: reduces stress, fights toxicosis.
4. , : have a positive effect on appearance (especially on the condition of the skin, nails, hair).
5. : ensures normal digestion, solves the problem of constipation without the use of medications.

Oatmeal can be harmful if expectant mother consumes them in excess. Stick to the daily norm - no more than 300 grams. finished product.

During lactation

After childbirth, a nursing woman’s body is weakened and needs quick recovery. Oatmeal will come to the rescue again: it will provide energy and promote healing. birth injuries. However, any new product a young mother should introduce the diet carefully. You should start with “Hercules” or “Extra No. 1” porridge, cooked in water.

The mother eats a small portion (a few tablespoons) and observes the baby’s reaction. If there is no colic, the baby’s stool has not changed, and no rashes have appeared, feel free to add oatmeal to the menu on a regular basis. If problems still arise, you can try oatmeal again only after a month.

The recommended norm is 200-250 g. ready porridge. Such a portion will not overload the baby’s intestines and will not cause increased gas formation. Pediatricians recommend including cereal with milk in the diet when the baby is 3 months old.

When losing weight

The nutritional profile of oatmeal makes it a versatile product for many well-known diets, including overweight. By including porridge in water without oil, salt, or sugar in your menu, you will significantly reduce the calorie content of your diet and speed up protein metabolism, increase muscle mass, reduce the amount of excess fat tissue.

Oatmeal can be the basis of a mono-diet. For 5 days a person eats only oatmeal: 250 grams. 4-5 times a day. Weight usually decreases by 4-6 kg. True, this method is not suitable for everyone, and it cannot be called absolutely safe. It is more useful to arrange fasting “oatmeal” days with cereal 1-2 times a week.

Oatmeal on the children's menu

The first acquaintance with oatmeal porridge begins with the introduction of complementary foods to infants. For kids on artificial feeding– at the age of 6-7 months, at natural – at 8-9 months. Best option- Grind the flakes into flour and cook in water or milk mixture. After a year, porridge is cooked from oatmeal without grinding in milk (if there is no allergy to it). The thickness of the porridge depends on the child’s taste preferences.

IN children's menu Oatmeal is used in soups, casseroles, baked goods, jelly, and desserts. However, the healthiest option for children of any age is hot oatmeal for breakfast. This result was obtained by American nutritionists from Cardiff University, UK.

According to the results of the study, schoolchildren aged 9 to 11 years who ate breakfast regularly demonstrated best results in their studies compared to peers who ignored eating in the morning. At the same time, those who ate not breakfast cereals, chips or sandwiches, but ate oatmeal porridge, showed significant improvement in mental abilities over 18 months.

Who are oatmeal contraindicated for?

The main contraindication for eating food is food allergy. However, intolerance to oatmeal is practically rare in people. True, a rare pathology called celiac disease may be the reason to completely abandon oatmeal.

The disease is gluten intolerance - vegetable protein wheat and similar cereals (rye, ). There is no gluten in oats, but its analogue, avenin, causes negative reaction in patients with celiac disease only in 1% of cases. It would seem that oatmeal in this case is practically safe. But that's not true.

It happens that oats are harvested in fields where wheat previously grew, and the flakes are produced on equipment where wheat or rye grains are processed. Therefore, a small amount of gluten also ends up in oatmeal. If the manufacturer guarantees that the cultivation and processing of oatmeal was carried out without “contact” with wheat, then the product is labeled “gluten-free.”

People diagnosed with diabetes (types 1 and 2) should avoid instant oatmeal. The product, practically devoid of coarse fiber, is processed in the body and absorbed quickly. The result is a sharp increase in blood glucose levels.

Pay attention! Flakes like “Hercules” and others, minimally processed and requiring long-term cooking, on the contrary, are extremely useful for diabetics. Due to their high fiber content, they help maintain stable sugar levels. Moreover, inulin, which is part of oatmeal, helps insulin-dependent patients reduce the daily dose of medication.

Doctors also advise patients with gout to exclude oatmeal from the menu. Purines in cereals healthy people needed for the absorption of vitamins and metabolic processes. They harm the body of patients by promoting accumulation in the joints. uric acid and causing exacerbation of gouty arthritis.

Conclusion

Oatmeal is healthy and even healing product nutrition. Their beneficial effects on the body are many times greater than potential harm from use. An irreplaceable dish for breakfast will support health, improve mood, provide excellent health and clarity of mind at any age.