| Nutrient | Content | Reference |
|---|---|---|
| Calories | 352kCal | 352kCal |
| Proteins | 12.3g | 12g |
| Fats | 6.2g | 6g |
| Carbohydrates | 61.8g | 62g |
| Dietary fiber | 6g | 6g |
| Water | 12g | 12g |
| Ash | 1.7g | 2g |
| Vitamin B1, thiamine | 0.45mg | 0mg |
| Vitamin B2, riboflavin | 0.1mg | 0mg |
| Vitamin B4, choline | 40.4mg | 40mg |
| Vitamin B5, pantothenic | 1.12mg | 1mg |
| Vitamin B6, pyridoxine | 0.24mg | 0mg |
| Vitamin B9, folate | 23mcg | 23mcg |
| Vitamin E, alpha tocopherol, TE | 1.6mg | 2mg |
| Vitamin H, biotin | 20mcg | 20mcg |
| Vitamin K, phylloquinone | 2mcg | 2mcg |
| Vitamin PP, NE | 4.6mg | 5mg |
| Niacin | 1mg | 1mg |
| Potassium, K | 330mg | 330mg |
| Calcium, Ca | 52mg | 52mg |
| Magnesium, Mg | 129mg | 129mg |
| Sodium, Na | 20mg | 20mg |
| Sera, S | 88mg | 88mg |
| Phosphorus, P | 328mg | 328mg |
| Chlorine, Cl | 73mg | 73mg |
| Iron, Fe | 3.6mg | 4mg |
| Iodine, I | 6mcg | 6mcg |
| Cobalt, Co | 5mcg | 5mcg |
| Manganese, Mn | 3.82mg | 4mg |
| Copper, Cu | 450mcg | 450mcg |
| Selenium, Se | 28.9mcg | 29mcg |
| Fluorine, F | 45mcg | 45mcg |
| Zinc, Zn | 3.1mg | 3mg |
| Starch and dextrins | 60.1g | 60g |
| Mono- and disaccharides (sugars) | 1.2g | 1g |
| Arginine | 0.82g | 1g |
| Valin | 0.63g | 1g |
| Histidine | 0.27g | 0g |
| Isoleucine | 0.45g | 0g |
| Leucine | 0.71g | 1g |
| Lysine | 0.47g | 0g |
| Methionine | 0.14g | 0g |
| Methionine + Cysteine | 0.45g | 0g |
| Threonine | 0.43g | 0g |
| Tryptophan | 0.22g | 0g |
| Phenylalanine | 0.6g | 1g |
| Phenylalanine + Tyrosine | 1.09g | 1g |
| Alanine | 0.54g | 1g |
| Aspartic acid | 1.02g | 1g |
| Glycine | 1.14g | 1g |
| Glutamic acid | 2.18g | 2g |
| Proline | 0.72g | 1g |
| Serine | 0.57g | 1g |
| Tyrosine | 0.5g | 1g |
| Cysteine | 0.32g | 0g |
| Saturated fatty acids | 1.4g | 1g |
| 14: 0 Myristinova | 0.02g | 0g |
| 16: 0 Palmitic | 1.31g | 1g |
| 18: 0 Stearin | 0.06g | 0g |
| Monounsaturated fatty acids | 2.15g | 2g |
| 18: 1 Olein (omega-9) | 2.14g | 2g |
| Polyunsaturated fatty acids | 2.33g | 2g |
| 18: 2 Linoleum | 2.28g | 2g |
| 18: 3 Linolenic | 0.05g | 0g |
| Omega-3 fatty acids | 0.05g | 0g |
| Omega-6 fatty acids | 2.28g | 2g |
Berries goji, acai and macui, quinoa - only the lazy today does not talk about exotic superfoods. However, there is no need to go far: we recall the superfood familiar from childhood, available to everyone and everyone - oatmeal . There are many ways to make oatmeal not boring. And also let's remember the reasons to start eating oatmeal more often.
Oatmeal is not inferior to other superfoods in its nutritional properties. It contains a special type of soluble fiber - beta-glucan - among other things, it stimulates the formation of the hormone responsible for appetite. After morning oatmeal , the feeling of a full stomach and satiety can last up to several hours, saving you from harmful snacks and extra calories.
The American Journal of Clinical Nutrition announced the results of tests, according to which the effectiveness of oatmeal is similar to drugs that reduce blood pressure. Therefore, at least hypertensive people should include oatmeal in their daily diet.
As you know, oatmeal is rich in fiber, both soluble and insoluble. The first form improves intestinal microflora, and the second improves its peristalsis.
It follows from the previous point that oatmeal , on the one hand, nourishes the body, and on the other, helps it get rid of waste. This is a unique product for detox: not only does it remove toxins, it also cleans the arteries from excess fat, that is, it protects against heart diseases.
As we already know, oatmeal helps with the formation of the satiety hormone: it not only controls appetite, but is also an antidepressant. Moreover, oatmeal eaten for dinner will solve problems with poor sleep. Vitamin B6 present in it stimulates melatonin (sleep hormone) and serotonin, its deficiency leads to insomnia.
It is unlikely that you will find another such product that can, like oatmeal , regulate the level of sugar and cholesterol in the blood. First, this culture has a low glycemic index, and secondly, soluble fiber has a positive effect on the sugar level of everyone who eats oatmeal systematically, not only those suffering from diabetes, and in addition actively lowers cholesterol.
In the off-season , oatmeal is a panacea for immunity: the same beta-glucan trains the body's natural defenses and its resistance to infections and viruses.
Scientists from Holland and Great Britain proved a direct connection between the consumption of food enriched with fiber and a reduction in the risk of developing cancer (10 g of fiber reduces the risk by 10%). At least reduce the fiber in oatmeal: a rich source of antioxidants protects the body from free radicals.
It is not for nothing that we have been fed oatmeal since childhood : it helps the brain and central nervous system to develop faster. Silicon present in it strengthens neurons, carbohydrates give the brain energy, and vitamin B1 activates blood supply to the brain, due to which memory and concentration improve
Nutritionists emphasize that you need to eat more fiber . And when it comes to food that contains a lot of dietary fiber , what comes to mind? Oatmeal is one of the main contenders, and it's always praised as a heart-healthy, fiber -rich breakfast. Both of these facts are true, and the benefits of oatmeal do not end there. But there are many other foods that actually contain more dietary fiber than porridge.
According to the American Heart Association, adults should consume 25 to 30 grams of fiber per day to support heart and body health, especially when it comes to lowering cholesterol. Adding a few foods rich in fiber to your diet will help you easily cope with this task.
Let's find out which foods we know contain more dietary fiber than half a cup of oatmeal, which contains 4 grams of fiber .
0.5 cups of cooked beans contains 7.5 g of fiber .
Due to their high dietary fiber content , black beans can be considered one of the best carbohydrates for weight loss. Half a glass of this product contains 25-30% of the daily recommended amount of fiber .
Make a vegetarian black bean omelet, tomato and bean soup, or add it along with sweet potatoes as a taco filling.
0.5 cups contains 9.6 g of fiber .
Don't like black beans? Plain white is also a good alternative and contains even more dietary fiber than its predecessor.
Make a side of beans with fish or seafood, add them to turkey or chicken salad, or make a vegetarian version of beans with other favorite vegetables.
1 glass contains 8 g of fiber .
Of all fruits and berries, raspberries and blackberries contain the most dietary fiber . Enjoy these berries simply as a snack, in smoothies, and add them to oatmeal, granola, and yogurt.
½ fruit contains 6.5 g of fiber .
Add avocados to your menu because they contain healthy fats and a lot of fiber . In total, half a fruit provides 21-26% of the recommended daily fiber rate .
Put the fruit on toast, make homemade guacamole, or just add it to a chicken salad.
1 fruit contains 4.5 g of fiber .
Snack on an apple after dinner to enrich the body with such valuable dietary fibers . 1 fruit contains a little more than 4 g of this nutrient, which is 15-18% of the daily norm.
Make yourself a snack of apple slices with peanut paste, or bake fruit in the oven with honey and nuts.
1 fruit contains 5.5 g of fiber .
What do you like more - an apple or a pear? It doesn't matter, because both products contain a lot of dietary fiber . An average pear provides from 18 to 22% of the daily rate of fiber .
Pears taste great on their own, but if you want something new, add the fruit to a warm goat cheese salad or spread it on toast with sour milk cheese.
1 fruit contains 5 g of fiber .
Potatoes are much more useful than it might seem at first glance. 1 medium potato contains 5 g of dietary fiber and more potassium than a banana. In addition, this product provides the body with many other nutrients and antioxidants that help fight free radicals.
Bake potatoes with rosemary in the oven for dinner, make a casserole or take ideas from foreign cuisines and try potato salad.
0.5 cups of boiled chickpeas contains 6.5 g of fiber .
What can chickpeas not boast about? You can not only make delicious hummus from it, but also add more dietary fiber to the diet. Just half a glass of boiled beans provides 21-26% of the daily fiber requirement .
In addition to hummus, chickpeas can be used as a side dish for fish, vegetable curry, cream soup, or simply fried with spices for a nutritious snack.
60 g contains 6 g of fiber .
Surprisingly, dark chocolate boasts a fairly high fiber content , 60 g of the product contains more fiber than a bowl of oatmeal. A standard portion of chocolate is 30-60g, because if you want something tasty with your tea or coffee, dark chocolate is a good choice.
You can also melt chocolate and dip your favorite fruits or berries in it, or add a slice to your morning cereal.
0.5 cups of boiled vegetables contains 4.5 g of fiber .
Of all types of pumpkins, acorn has the highest dietary fiber content : 4.5 g in half a glass of the finished product .
You can cook a lot of things with vegetables: stuffing quinoa with spices or meat and baking, stewing in stew, making cream soup, casserole or pancakes, etc.
1 fruit contains 7 g of fiber .
Artichoke is a very healthy vegetable, which also contains a lot of dietary fiber , and is great as a snack.
If you are not ready to simply bake an artichoke and eat it whole, you can prepare a spinach and artichoke sauce, add the vegetable to a spicy quiche with feta and chicken, or prepare an artichoke cream soup with the addition of other vegetables.
0.5 cups of cooked lentils contains 8 g of fiber .
Another useful complex carbohydrate, rich in dietary fiber . Half a glass of the finished product provides from 27 to 35% of the daily recommended norm.
Lentils are great as a side dish for fish, an addition to salads and bowls, and, of course, you can't forget about lentil soup.
0.5 cups of boiled peas contains 8 g of fiber .
Peas may not be as popular as lentils and chickpeas, but they contain no less dietary fiber.
Like any other legume, peas are great for making side dishes, fillings for stuffed vegetables, vegetarian versions of meatballs, and a hearty, thick soup or puree.
¼ cup contains 4.5 g of fiber .
Time to think about a healthy snack. Grab a ¼ cup of almonds for not only dietary fiber , but also plenty of vitamin E, a powerful antioxidant that helps fight cell-damaging free radicals and stabilize cholesterol levels.
It is difficult to name a breakfast that is more useful than oatmeal . Whole grain saturates with fiber and protein, ensuring satiety throughout the morning. And this with only 150 kcal in half a glass of oatmeal . A 2016 study conducted by the Journal of the American College of Nutrition found that oatmeal provides a feeling of satiety and controls appetite much better than ready-to-eat breakfast cereals.
Nevertheless, in order not to get bored with oatmeal for breakfast, you need to think carefully about the additions to the porridge to get more benefit and taste. After all , oatmeal is just the perfect canvas for various flavor combinations. Supplement your morning oatmeal with the following ingredients to make your porridge even healthier.
Don't be afraid that high-calorie almonds will hinder your weight loss, because studies show that people who eat nuts regularly (in moderation, of course) have a lower body mass index. By the way, feel free to add a handful of chopped almonds to oatmeal . And in order to add more taste and benefit, take fresh or frozen blueberries (or blueberries). Some studies show that anthocyanins — flavonoids that give berries and fruits their dark, bright color — have many beneficial properties, including weight loss.
The aroma of pear and cinnamon gives a feeling of family comfort and warm evenings. In addition, half of a fiber-rich pear contains an average of 50 kcal, while cinnamon contains almost none, which makes this choice particularly successful. You can add a ripe soft pear to the finished porridge , and cut a harder one into pieces and bake in the oven, on its own, or immediately with oatmeal .
Banana and peanut butter is a classic combination, and for good reason. It is not only tasty, but also useful. 1 tbsp. peanut butter contains 4 grams of filling protein, and bananas add sweetness, so you don't need to use sugar or honey. Also add a spoonful of flax seeds for more fiber and heart-healthy omega-3 fatty acids.
Want something more unusual? Season oatmeal with a rather unique combination of pumpkin puree, turmeric and pomegranate seeds. Pumpkin contains a lot of fiber, as well as such important trace elements as vitamin A, ascorbic acid and potassium. Meanwhile, the antioxidant properties of turmeric make it a useful addition to any dish. In addition, the spicy taste of the seasoning is well compensated by the soft, creamy taste of the pumpkin. And at the end, sprinkle the porridge with pomegranate seeds. By the way, ¼ cup of pomegranate contains only 36 kcal.