Oatmeal is rich in vitamins , which are easily absorbed by the body. This allows you to replenish nutrients while losing weight, preventing discomfort caused by excessive energy expenditure. During weight loss, protein is also consumed along with fat; ensuring adequate nutrient intake is crucial for maintaining good health.
Oatmeal also helps lower cholesterol and maintain gut health, which can help dieters and diabetic patients control their diet. This is because the soluble fiber in oatmeal mixes with water in the intestines to form a gel, thereby controlling blood sugar levels and allowing the body to absorb nutrients more effectively.
In addition, the soluble fiber in oats can form a gel in the human intestines, which can prolong the time it takes for the body to absorb nutrients from food and make the feeling of fullness last longer, thus avoiding the craving for sweets caused by sudden spikes and drops in blood sugar.
1. Taro and Oatmeal Porridge
Take 50 grams of taro, 50 grams of oatmeal, a little honey, and a little water. Wash and peel the taro, then cut it into diagonal slices. Rinse the oatmeal thoroughly. Put both taro and oatmeal into a pot, then add a little water. Place the pot on the stove and bring it to a boil over high heat, then simmer over low heat until cooked. Pour the porridge into a bowl, drizzle with honey, stir well, and serve for breakfast.
2. Oatmeal and rice porridge
Take 100 grams of japonica rice, 30 grams of oat groats, and 10 grams of white sugar. Grind the oat groats into powder; rinse the japonica rice thoroughly, soak it in cold water for half an hour, then drain. Put the japonica rice into a pot, add about 1000 ml of cold water, bring it to a boil over high heat, then reduce to low heat and simmer. When the porridge is half-cooked, mix the oat powder with cold boiled water, add it to the pot, stir well, and once the japonica rice is fully cooked, add white sugar to taste, and serve.
3. Apple and cinnamon oatmeal porridge
Take 50 grams of oatmeal, a little cornstarch, half an apple (peeled and diced), a little honey, 10 grams of raisins, and a little milk. Boil twice the amount of water as the oatmeal, then add the oatmeal and apple pieces, stirring briefly. After about a minute, reduce the heat, add the raisins, and cook for another five minutes, until almost all the water is gone. Sprinkle with cinnamon powder and remove from heat. Pour the cooked oatmeal into a large bowl, drizzle with honey, and add a little ice-cold milk before serving.
4. Milk and oatmeal porridge
All you need is a little milk, 50 grams of oat groats, a pinch of sugar, and enough water. Rinse the oat groats thoroughly and put them in a clay pot, adding enough water. Place the pot on the stove and cook it like you would porridge. When it's about 80% cooked, pour in the milk and stir well. Once it boils, sprinkle in the sugar and stir until dissolved. It's ready to eat!
