当你吃燕麦时会发生的5件事情

当你吃燕麦时会发生的5件事情

5 Things That Will Happen When You Eat Oatmeal

Oatmeal is easy to love. It’s a warm, filling whole grain that is easy to prepare and packs a nutritious punch. You may be wondering, what’s the difference between rolled or steel cut oats? Rolled oats have simply been steamed and rolled-over to flatten before packaging. Steel cut oats, on the other hand, are just oats chopped up into smaller pieces with a sharp blade. Both maintain their whole grain status, so choose the one you like best be cause they’re both healthful choices!

我们很容易喜欢上吃燕麦。它很温暖，是全麦的易于准备和吸收营养。你想知道钢切燕麦有什么区吗?燕麦片仅仅是在包装前蒸和翻滚并压平。钢切燕麦,换句胡说只是用锋利的刀切成小块。维持他们的全麦营养,所以选择一个你最喜欢的,因为它们都是健康的选择!

In fact, a few things will happen if you start eating oatmeal everyday. For example:

事实上,如果你开始每天吃燕麦片一些事情会发生。例如:

1.You’ll manage (or maybe lose!) weight

1、你会管理(或者可能失去!)体重

Oatmeal fills you up so you can make the most of your morning without distracting hunger pangs (or reaching for a donut in the break room). Astudy comparing a breakfast of oatmeal to cornflakes found that oatmeal leaves the stomach more slowly, keeping hunger at bay longer. In fact, those who ate an oatmeal breakfast consumed less at their next meal for overall fewer calories, especially if they were already overweight. It’s believed that oatmeal’s

beta-glucan content attributes to these satiating effects.

燕麦片填饱你所以你可以充分利用你的早上而不会被饥饿感分散你的注意力(或在休息室寻找一个甜甜圈)。研究比较燕麦和玉米片早餐发现燕麦片使胃运动得更缓慢,牵制饥饿。事实上,那些吃燕麦早餐的人在他们的下一顿饭总热量少时消耗更少,特别是如果他们已经超重。据说这些美味燕麦的葡聚糖的内容归根于这些满足感的影响。

2.Your heart will be healthier

2、你的心脏会更健康

You have probably heard that oatmeal is a heart healthy food — it says so on the packaging — but there is hard science to back that up. Oats offer

cholesterol-lowering properties associated with better overall cardiovascular health. Adding just 2 ou nces of dry oats (or 1 cup cooked) to a “typical American diet” can offer a beneficial impact on cholesterol levels.

你可能听说过燕麦片是使心脏健康的食物——它这么说是在包装——但有科学证明了这点。燕麦提供降低胆固醇的物质并使心血管更健康。只需要添加2盎司干燕麦（或1杯煮熟的)这是一个“典型的美国饮食”对胆固醇水平有一个有益的影响。

Oatmeal can also help with glycemic control, aka keeping blood sugar levels stable, which is highly relevant for people with diabetes since they’re at a higher risk for cardiovascular disease. As a whole grain food, oatmeal has 26 grams of carbohydrates in a one-cup serving, a great breakfast choice for someone with our without diabetes.

燕麦还可以帮助血糖控制,即保持血糖水平稳定,和糖尿病患者高度相关因为它们的心血管

疾病的风险更高。作为全谷物食品,燕麦含有26克的碳水化合物,对于我们没有糖尿病的人来说这是一个很好的早餐选择。

3.Your gut will thank you

3、你的直觉会感谢你的

An important way to support your gastrointestinal (GI) health is to include prebiotics in your diet. Prebiotics are types of fiber that human intestines can’t digest but that feed the good bacteria in your gut. The beta-glucan found in oatmeal is a great way to keep your friendly gut bacteria happy and healthy.

支持你的胃肠道(GI)健康的一个重要的方式是在饮食中的益生元。益生元是一种人类肠道

不能消化的纤维,但满足于肠道内的有益细菌。燕麦中的葡聚糖是保持你的肠道细菌快乐和

健康一个很好的方式。

In addition to its prebiotic properties, the fiber in oatmeal helps to keep you regular. Cooked oatmeal contains a total of 4 grams of dietary fiber per cup, which adds bulk to the contents of your gut and helps you (ahem) eliminate waste so you don’t feel bloated.

除了益生元的属性,燕麦有助于你保持常规活动。煮燕麦片包含每杯4克的膳食纤维,增加你肠道的容量,帮助你排除废物所以你不觉得臃肿和发胀的。

4.You’ll get a nutrient boost

4、你会得到更高的营养

We already touched on oatmeal’s carb content, but what about protein and fat? Oatmeal is low in fat (only 2 grams per cup) and virtually saturated fat free. Surprisingly, one cup of oatmeal has 5 grams of protein! It’s also packed with micronutrients, including copper, iron, magnesium, phosphorus, selenium and zinc as well as antioxidants. And one cup of oatmeal will only set you back 143 calories (before you add toppings).

Enjoying oatmeal in the morning will set you up to make great choices throughout the day.

我们已经提到了燕麦的碳水化合物含量,但蛋白质和脂肪呢?燕麦片是低脂肪(每杯只有2克)和几乎没有饱和脂肪。令人惊讶的是,一杯燕麦片含有5克蛋白质!它还富含微量元素,包括铜、铁、镁、磷、硒、锌以及抗氧化剂。并且一杯燕麦片只会花掉你143卡路里(添加配料之前)。享受早晨麦片会是你一天中不错的选择。

5.You’ll never have a boring breakfast again

5、你永远不会再有无聊的早餐了

Your body thrives on a variety of foods, and oatmeal is the perfect blank canvas to mix-up your breakfast routine with different toppings. You may like to prepare oatmeal each morning, but you can also make a large pot for the week ahead and portion out a serving to reheat each day. (I recommend adding a bit more milk or water before microwaving for a minute.)

身体因为各种各样的食品而成长,燕麦片是完美的空白画布用不同的馅料丰富你的常规早餐。你可能喜欢每天早上准备燕麦片,但你也可以为未来一周做一大罐然后每天拿出一部分来热。(我建议在用微波加热一分钟之前添加更多的牛奶或水。)

Ideas to flavor your new morning regimen:

想办法为你的新的早餐养生法调味:

?Throw in some fruit slices (fresh, frozen or canned works great!) are always a good idea (try apples, strawberries, kiwi)

加入一些水果切片(新鲜的、冷冻或罐装的很棒!)总是一个好主意(试着用苹果,草莓,猕猴桃) ?Stir in a spoonful of pumpkin puree and sprinkle with brown sugar and cinnamon

加入一勺南瓜泥和洒上红糖和肉桂

?Top oats with a drizzle of honey and a few nuts or seeds

顶级燕麦加入少量蜂蜜和一些坚果或瓜子

?Add chopped dried mango and coconut flakes for tropical oatmeal

在热的燕麦片里加入切碎的芒果和椰子干

?Use applesauce to sweeten, then toss in a few raisins

用苹果酱来调味,然后放一些葡萄干

?Soak rolled oats overnight in milk, top with peanut butter and banana in the morning and enjoy chilled or reheated

将燕麦片在牛奶中浸泡一夜,早晨在上面放一些花生酱和香蕉,享受冷冻的或热的Oatmeal is truly a delicious and nutritious breakfast or snack option you should feel good about. So, try to incorporate it into your meals !

燕麦片确实是一个美味又营养的早餐或零食的选择使你自我感觉良好。所以,试图把它融入你的食物中！