Learn more about 11 benefits of oats
Let’s take a closer look at the effects of oats. We have grown since the Goryeo Dynasty, but we have grown mainly in the northern part of the country because it is suitable for the cooler climate. But these days, many people are looking for this grain.
Because it’s known to be a nutritious health food, and that’s why it’s on Time magazine’s top 10 superfoods.
Table of Contents Oats Efficacy 11 Learn more Oats? Oats Nutrients Rich in fiber and protein, cholesterol-free, rich in various minerals, rich in vitamin B group, Oat efficacy 1 Prevention of cardiovascular disease 2. Diet 3. Antioxidant action 2 Weight loss 3 Blood sugar control 4 Constipation relief 5. Diabetes 6. Anti-cancer effect 7. Immunity strengthening 8. Asthma 9. Women’s health 10. Prevention of gout 11. Satisfaction and vitality enhancement effect Oat eating method Oat side effect 1) Kidney is bad 2) pregnant woman 3) large amount intake
Oats?
Oat is a grain belonging to the rice field and grows well in the barren land. Its origin is Central Asia, and it is cultivated in Gangjin, Jeonbuk, etc. in Korea. Russia is the biggest main country now. Oats contain carbohydrates, proteins, minerals, and vitamins. Proteins are twice as much as rice and contain many essential amino acids.
Oats are mainly eaten in rice, and they are often used as flour, oat bread, oatmeal, cereal and confectionery. Oatmeal, which we hear a lot, is oatmeal, which is a processed product that flattened oats.
It is rich in oat nutrient fiber and protein, and has no cholesterol.
100 grams contains 380 kcal of calories, 13 grams of protein, 6.5 grams of fat, and 67 grams of carbohydrates, 10 grams of which are dietary fiber, and 1 gram of sugar. The recommended daily fiber intake for women is 25 grams, and for men 38 grams.
It is rich in various minerals.
100 g contains 54 mg of calcium, 4.7 mg of iron, 429 mg of potassium, 177 mg of magnesium, 523 mg of phosphorus, 4 mg of zinc, 4.9 mg of manganese, and 0.6 mg of copper. These are all important ingredients that help our body’s health.
It is rich in vitamin B group.
100g contains 51% of the recommended daily intake of thiamine, 8% of riboflavin, 5% of niacin, 6% of vitamin B6, 13% of pantothenic acid, and 14% of folic acid. Vitamin B is a necessary ingredient for our body.
Contains various ingredients
In addition, various ingredients help our health. Manganese, magnesium, zinc, phosphorus, and copper act as antioxidants in our bodies. Magnesium in 100 grams of this grain is 44% of the recommended daily intake, 26% for zinc, 12% for phosphorus, 31% for copper and 246% for manganese.
It’s an antioxidant-rich grain, and it’s high in fatty acids, and 100 grams contains 111 milligrams of omega-3 fatty acids.
Oat Efficacy 1 Cardiovascular Disease Prevention
The antioxidants in oats are good for cardiovascular health, rich fiber reduces bad cholesterol and keeps good cholesterol. Maintaining proper blood pressure is also important to prevent cardiovascular disease.
A diet containing grains such as oats or whole wheat bread is as effective as taking high blood pressure medication to lower blood pressure, according to a study published in the American Journal of Clinical Nutrition.
2.Diet
The fiber rich in oats helps the digestive system, helps the intestines move, helps the intestines grow beneficial bacteria, so it not only helps digestion, it not only prevents constipation, but it also eliminates toxins. Especially oats are a food that gives fullness, so it keeps fullness for a long time and helps diet.
3. Antioxidant action
Oats have the ability to neutralize active oxygen in the body and reduce inflammation. Reactive oxygen causes cancer as well as various diseases. The antioxidants in oats help prevent aging of the body and prevent various diseases through antioxidants that reduce these active corals.
2 Weight loss
Regular consumption of oats can reduce your body mass index. Dietary fiber rich in oats gives a feeling of fullness, reduces hunger, reduces the amount of food, and makes it hard to think of snacks other than rice. Studies in Australia have shown that eating a diet rich in beta-glucan content in oats reduces appetite and increases hormone levels that control food intake.
three-glycemic control
Oats contain a water-soluble fiber called beta-glucan, which can improve insulin sensitivity and control blood sugar; for type 2 diabetics, the inclusion of oats in their diet helps manage blood sugar levels.
4 Constipation Relief
As you get older, your bowel movements are erratic and you often suffer from constipation, which can be helpful if you eat fiber-rich oats. One study found that older adults who consumed oat-containing soups or desserts for 12 weeks each day had improved constipation, and some stopped using defecation relievers altogether after three months.
5. Diabetes
Oats are good for diabetes. Oats are rich in water-soluble fiber, which promotes the digestion of starch and regulates blood sugar.
Oats can also regulate blood sugar levels, lower insulin resistance, and make other foods slowly digestible. Studies in Germany have shown that steady consumption of oatmeal has been effective in lowering blood sugar levels, especially in people with type 2 diabetes.
6. Anti-cancer effect
Oats contain an anti-cancer component called lignan and phytoestrogen, which is a component of oats that prevents cancer, especially in postmenopausal women. A Harvard study found that women who consistently consumed oats and whole grains had significantly lower rates of breast cancer than those who did not.
7. Strengthen immunity.
Oats have the effect of strengthening our immune system. Our immune system protects our body from various viruses and diseases. The various nutrients in oats help strengthen this immune system. In particular, the ingredient called beta-glucan in oats fights against bad viruses and bacteria.
8. Asthma
Oats are also good for asthma, and studies have shown that people who consistently eat oats and whole grains have a 50 percent lower risk of asthma, especially if they eat oats with fish. It is said to be helpful for asthma as well as bronchial tubes and respiratory organs.
9. Women’s Health
Oats are especially good for women because they have a high vitamin B content, which is good for breast and cervical cancer prevention and helps our body metabolize cells. In particular, vitamin B9 folic acid, which is rich in oats, helps erythrocyte production, prevents anemia, promotes hormone secretion, and alleviates depression.
10. Prevention of gout
Eating oats helps diuretics and excretes uric acid into the urine. Uric acid is a kind of metabolite, which is mainly a cause of gout. Especially if uric acid accumulates in the blood continuously, it can cause acute gout arthritis.
Oats contain a component called silicon, which helps to release uric acid, which is said to be beneficial not only for gout but also for the treatment of other diseases such as fluid retention and rheumatism.
11. Satisfaction and Vitality Enhancement Effects
Oats are especially popular for breakfast. “Breakfast with oatmeal is easy, but you can maintain a relatively high satiety. Oats are rich in complex carbohydrates, which are said to last a long time because digestion proceeds slowly.
It also contains simple carbohydrates, which convert glucose into energy, so eating oatmeal for breakfast can help boost energy and vitality.
How to Eat Oats
You can make oatmeal and eat it, or you can buy oatmeal powder and put it in milk or water and eat it in the form of an oat shake, or you can grind roasted oats and mix it with milk for about two tablespoons and eat it with oat milk or water. The way to roast oats is to soak the oats for 1 hour, remove the water, and fry them in a dry pan for about 15 minutes.
To use the product on the market, choose an instant oatmeal product or a rolled oats product made of flattened flakes and follow the product instructions. However, commercial oat products without sugar or other additives are more beneficial to diet and health.
oat side effect
Oats are said to be very rich in fiber. If you eat too much fiber, you may get bloated or have side effects such as diarrhea. Also, since the purine ingredient in oats produces uric acid when you eat a lot, eating a lot of oats because it is good for gout can cause side effects that increase the risk of gout.
1) Someone with a bad kidney.
Oats have helpful ingredients such as beta-carotene, but they also contain a substance that can be a problem called purine. If you have a bad kidney, you should be careful because uric acid accumulation may occur.
(2) Pregnant women
In the case of pregnant women, you should be careful of all foods, but in the case of oats, it is known that there is a risk of miscarriage if pregnant women take it, so if you must take it, you should consult a doctor or oriental doctor and do not take it as much as possible.
3) Intake large amounts
It is not good to eat any food at once in large quantities. Oats are also good food, but diarrhea with abdominal pain can occur if you eat too much.