Oats and Its properties to get in shape
The oatmeal is one of the highest sources of calories and balanced there. For its high content of protein and vitamins, especially B vitamins, oatmeal is one of the most complete and healthy, and ideal for eating breakfast cereal. A cup oats can accumulate nearly 70% of the daily requirement of manganese, good portions of vitamin B1 and magnesium.
What is the Oatmeal?
It is a cereal grain very resistant, capable of withstanding the poor soil conditions in which other crops can not thrive. This strength is transferred to those who consume it through their impressive nutritional profile.
It is rich in carbohydrates, fiber rich in vegetable protein and vitamins, minerals and antioxidants. It is very satiating so it helps control appetite.
Per 100g Oat 350 calories, 14 grams protein, 58 grams of carbohydrates and 10 grams of fiber are obtained
It is perfect for diets for weight control, athletes or diabetics because it provides carbohydrates low glycemic index (provides sustained energy). It also has a large content of both insoluble and soluble fiber to help prevent intestinal transit and avoid constipation.
That’s why we include oats in the diet serves not only to eat a food healthy, but also to have the security of being incorporated into the body enough energy when practicing a physical activity.
If you want a really complete food can Buy oatmeal to benefit from and their qualities.
Properties of the Oatmeal
Oatmeal is known as the queen of cereals, thanks to its healthy in general and mainly for being an excellent food for care benefits heart.
Beta glucan containing component that regulates the levels of LDL cholesterol, absorbing both this and bile acids from the intestine and naturally help eliminate them. With a daily intake of oats can reduce up to 5% cholesterol.
Furthermore, this fiber helps the absorption of carbohydrates is slower, preventing blood glucose levels increase sharply. For this reason, oats is recommended in people with diabetes.
Another benefit of oats is that it avoids constipation. Being composed of soluble and insoluble fibers, it has the power to soften the gastric mucosa, facilitating intestinal transit. In addition, feeling of fullness, which reduces appetite and helps with the idea of achieving a healthy weight and stay fit.
According to some studies, the qualities of oats reach even properties Antidepressant, decreased fatigue, preventing baldness and improving the immune system.
Among its properties, oatmeal also contains antioxidants and fiber that help keep a system cardiovascular healthy and reduce the risk of developing cancer. It is also a whole grain rich in iodine, which prevents hyperthyroidism.
Oatmeal benefits for athletes
The body needs to incorporate a sufficient amount of nutrients prior to any training to compensate for the calories burned during it. If the power is inadequate, the body will take on the other hand the fuel necessary to compensate for wear of physical activity.
Generally, under certain circumstances, it does from the decomposition of valuable muscle fibers. That is why oats, and enormous energy and protein intake is a great choice for use both before and after training.
Eating a good meal or oatmeal shake with protein before going to the gym, it is a sure way to ensure that the body has everything you need for an intense workout.
Equally important is the food after training, because it is the period when muscles are most receptive to any macronutrients consumed.
Proteins containing this cereal are very important as they are necessary for the body to recover from the stresses to which it has been subjected. They also help repair muscle or tissue damaged by intense exercise such as weight lifting.
As repairs muscle tissue, also it allows it to cultivate new tissue, and it is this process that realizes the gains in muscle mass. Protein is essential for this to happen. After burning as many calories during the workout, the body also needs carbohydrates to replenish their energy reserves and oatmeal is a great way to provide it. Furthermore, its slow absorption, maintains its positive effects for longer in the body.
Oats not only brings the athlete energy and protein but also helps maintain weight, absorb fat, reduce fatigue, avoid burnout and get a large dose of potassium in the body. That is why it is very important to include oats in smoothies or foods both pre-training and after having done.
Oatmeal is a perfect food to take before performing a physical activity
How to eat oatmeal?
Far from being boring, oatmeal is suited to countless dishes and smoothies to incorporate a diet without getting tired or falling into traditional recipes:
- It is possible to eat oatmeal for breakfast, adding milk or yogurt.
- It can be taken mixed with proteins.
- Take as whipping, adding cow’s milk or soy, cinnamon and even fruit juice.
- You can also add pureed oatmeal, salads or even use it to replace the breadcrumbs.
A very fast option is macerated oats: simply place the night before the amount you take your breakfast in a container full of water to cover. Leave it in the fridge. The next morning, you can heat or take directly, and even mix with other protein preparation or drink your taste.