Oats are classified as a “good cereal” because of their large amount of fiber and vitamins. Therefore, more and more people are using oats to make their daily meals more healthy. If you are learning about this cereal, you will be a bit confused when it comes to the difference between whole oats and wholegrain oats. The news column of thucphamkho.vn will help you distinguish these two types of oats. And help you have the right processing methods for the purpose!
The difference between whole oats and wholegrain oats
The two terms “whole oats” and “whole oats” can be confusing for many people. In fact, these two types differ only in the processing stages.
Whole grain oats
These are oat grains in their most primitive form. Oats that are harvested and not processed in any way are whole oats. For bodybuilders or those who follow a clean diet, wholegrain oats are always the first choice to replace starch.
Because it is unprocessed, the nutrients are kept intact in the oat grain. High fiber content, rich in protein, minerals beneficial for the digestive system. This “superfood” can lower blood cholesterol. Stable blood sugar control and especially good for the cardiovascular system. Oats also help you not to be constipated even if you eat less vegetables. However, you still should not replace vegetables with oats!
The only downside to whole-wheat oats is that they’re hard and bland. On average, it takes you 40 – 50 minutes to simmer this cereal. The taste also needs more seasoning. Because not everyone likes the original taste of whole-wheat oats. When using this type, make sure that you have enough cooking time so that the dish is most delicious.
Pure oats
Whole oats are obtained by processing whole oats through several initial stages. The cereal ingredient contains 100% oats, without any other ingredients or seasonings mixed. You can come across many forms of whole oats:
– Sliced oats. This shredding process is intended to make whole oats easier to cook.
– Rolled oats. Shredded oats are steamed, rolled and dried to obtain this type of oats. They are commonly used in making porridge, soup or used to make milk.
– Pure Oatmeal. Rolled oats are ground into a fine powder. You can use it to make a face mask, cook porridge or mix it with whole milk.
The nutrients in this type of oats are no different from wholegrain oats. Oxidation was also slower in people who ate oats regularly. The digestive system also works better. Whole oats are a very reasonable substitute when many diseases are caused by our consumption of too much unhealthy starch.
Does eating whole oats make you gain or lose weight?
This depends a lot on how you eat. Pure oats, if used correctly, can both gain weight and be an effective weight loss food.
Use oats to gain weight
This cereal helps to gain weight fast with abundant protein. In 100 grams of oats contains up to 15 grams of protein. You can mix oatmeal with whole milk, add a little condensed milk to drink. Here’s how to drink oats to gain weight with noticeable results. Besides, you remember to cook oats with foods that are good for weight gain such as pumpkin, fresh cream, young ribs or other meats. Weight is both improved and helps you have health and flexibility, improve resistance effectively.
Use oats to lose weight
To lose weight, people take advantage of the properties of oats. This is a natural source of fiber, low in calories. Create a feeling of fullness when eating. Because fiber takes a long time to digest in the stomach. The nutrients are absorbed slowly into the bloodstream, causing the brain to signal hunger for longer.
You can use instant oats like Quaker Oats. Mix with unsweetened yogurt and fruit. It will be a healthy, nutritious side dish in your fat loss diet menu. The menu to lose weight fast by eating oats for a week is built quite a lot online. However, you should not overdo it with whole oats to lose weight. Try to balance other groups of beneficial substances in your menu!
5 recipes of oatmeal porridge for extreme weight loss
Method 1: Oatmeal porridge cooked with milk
For the purpose of losing weight. You should use unsweetened fresh milk. This method of weight loss is quite popular because it is simple, easy to implement and rich in nutrients.
B1: Boil 120ml of filtered water with 180ml of unsweetened fresh milk.
B2: Add 50g of oats. Boil the porridge for about 5-7 minutes, then turn off the heat.
You can use this fresh milk oat porridge in the morning after waking up or use it as a substitute for a snack. You can add your favorite fruits to add fiber, vitamins…
Method 2: Oatmeal porridge with eggs
Chicken eggs are a familiar weight loss food because of their huge protein content, which helps you feel full for a long time, reducing cravings.
How to cook oatmeal, chicken eggs to lose weight:
B1: Boil 50g of oats with 300ml of filtered water. Simmer, for 5 minutes
B2: Crack 1 egg into the pot and stir well. Season to taste, add the onion and turn off the heat.
This oat porridge with eggs can be used as a substitute for main meals, but remember to eat more vegetables to supplement nutrients.
Method 3: Oatmeal porridge with vegetables
The combination of oats and vegetables will help you both lose weight, keep fit, and have beautiful healthy skin.
B1: Select and wash vegetables such as carrots, peas, broccoli. Cut carrots and cauliflower into bite-sized pieces.
B2: Put half a liter of filtered water into the pot, bring to a boil, add the pre-prepared vegetables to cook.
B3: Then pour 50g of oats into the pot, cook for another 5 minutes. Add seasoning to taste and turn off the stove.
Method 4: Oatmeal porridge with fresh shrimp
Shrimp is also a protein-rich food that you cannot ignore. If you are in the process of a strict diet, you should immediately add fresh shrimp oat porridge to your meal to provide enough nutrition and still not be afraid of fat.
B1: Shrimp washed, preliminarily processed, peeled, minced shrimp meat.
B2: Put 250ml of filtered water and 50g of oats in a pot, boil for 5 minutes.
B3: Then add shrimp, cook for 2 more minutes, season to taste.
B4: Sprinkle more green onions and serve.
Method 5: Oatmeal and pumpkin porridge
Pumpkin is known to be an extremely high fiber food while being very low in calories. The method of cooking pumpkin oat porridge will help you provide high fiber content, along with many other vitamins and minerals.
B1: Pumpkin washed, peeled, cut into bite-sized pieces.
B2: Put a little olive oil in the pot, fry the garlic and then add the beef to stir-fry. Then add 300ml of filtered water.
B3: Cook over low heat until squash is cooked. Add 50g of oats, add seasoning, cook for 5 more minutes and then turn off the heat
How to store oats?
Since oats are a grain, there are no preservatives, so they are quite susceptible to mold. It is best not to buy too many oats at once. Buy only enough food for 3-4 days. This will ensure that the natural nutrients in the oats are preserved until you use them up. Pay attention to the nest in a cool place, cover tightly and avoid direct sunlight. The better the preservation of oats, the more nutrients your body will absorb.
Whole oats are a cereal for gym goers, people with a healthy lifestyle. Hope the sharing of thucphamkho. vn will help you use this food more effectively.
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