Boiled on water oatmeal porridge - a healthy breakfast with low calorie. This dish at the beginning of the day with pleasure eat not only in Russia, but also in England and Scotland, adding to oatmeal honey, butter, fruits and dried fruits.
Benefits of oatmeal on the water
Oat porridge on water, without sugar and oil, contains 88 kcal per 100 g. The percentage of vegetable proteins, fats and carbohydrates in oatmeal on the water is well balanced and excellent for the body. Oatmeal porridge boiled in milk is more caloric than water, and contains 105 calories.
The usefulness of oatmeal porridge is determined by the rich composition. The high content of vitamins (A, B, E, K, PP), minerals (fluorine, silicon, iodine, sulfur, zinc, iron, phosphorus, calcium, magnesium), as well as essential amino acids (tryptophan, lysine) put this product a special place in the diet of man. Present in the oatmeal and organic acids (oxalic, malonic, erucic), as well as essential oils.
Oat fats contain a high percentage of unsaturated fatty acids, which accelerate metabolism and help reduce free radical levels. But, unfortunately, fats in oat flakes are very quickly oxidized and rancid, so this product should not be stored for long.
The use of oatmeal in water also consists in the fact that it is an excellent adsorbent. Oatmeal is able to purify the body of compounds of heavy metals and other toxic substances, which is very important for residents of megacities, as well as for those who want to lose weight and rejuvenate the body.
Doctors recommend including in the diet oat porridge on the water in the presence of vascular plaques in the blood, heart diseases, high cholesterol, osteoporosis, liver and kidney diseases, diabetes and diseases of the stomach and intestines.
And oatmeal porridge perfectly improves tone and eliminates bad mood. Vitamin B6, which is part of oatmeal, stimulates the formation of serotonin, directly affecting the mood.
Diet on oatmeal porridge
Diet on oatmeal - a well-balanced diet, thanks to which for 1-2 weeks you can free the body from harmful substances and lose weight by 3-5 kg. The main dish of this diet is oatmeal, which should be cooked on the water, without adding oil, sugar and milk. This dish should be eaten 3 times a day in small portions - 100-150 g.
As snacks that can be arranged 2 times a day, are allowed:
- low-calorie fruit (oranges, tangerines, grapefruits, apples, pears, plums);
- vegetables (tomatoes, radishes, cucumbers, bell peppers, beets, cabbage, carrots);
- salad greens;
- beans;
- dried fruits (prunes, dried apricots, figs);
- fermented milk products (kefir, bifid, natural yoghurt).
Do not forget about the amount of liquid necessary for normal functioning of the body - 1.5-2 liters per day. You can also drink orange, grapefruit, tomato, apple and carrot juices (200 ml), green tea . You need to drink 30 minutes before and 1.5 hours after eating. To fill the missing substances, nutritionists recommend that during the diet to take vitamin-mineral complexes.
Even more useful, according to dieticians, oatmeal on the water is not cooking, but steaming. It is most convenient to do this at night. Take half a glass of oatmeal and pour a glass of boiling water, wrap the container with porridge and put it in a warm place. In the morning you can put a little berries or dried fruit in a porridge, a teaspoon of honey.
Sample diet menu on steamed oatmeal:
- breakfast: 100-150 ml steamed oatmeal on the water;
- second breakfast: 200 ml of kefir or natural yoghurt;
- lunch: 100-150 ml steamed oatmeal in water with honey and cinnamon or sliced apple;
- afternoon snack: half a grapefruit, green tea;
- Dinner: 100-150 ml of steamed oatmeal in water with dried fruits - prunes (2 pcs.), dried apricots (2 pcs), figs (1 pc.).
The diet on oatmeal is not suitable for people with individual intolerance to oats, kidney failure, cardiovascular problems, as well as acute infectious diseases. Remember also that frequent use of oatmeal provokes the appearance of constipation. Despite the low caloric content of oatmeal in the water, such a diet is not recommended for those who actively participate in sports, because they need protein in their diet.