What do we know about oatmeal, how to choose it correctly and how to make the best porridge for the breakfast of champions?

The benefits of oatmeal for an athlete

Oatmeal - cereal or oat flakes - is a grain product that is obtained by peeling oats from the husk and cutting its grains into layers. A simple, unpretentious product, and also cheap - but its benefits for the body are invaluable. A source of essential nutrients for athletes, oatmeal is one of the most popular foods for athletes. What is its important effect on the body?

• Complex carbohydrates, which oatmeal is rich in, charge the body with energy and promote muscle growth.
• Low in calories: does not promote fat storage.
• Fiber essential for good digestion. Athletes consume a lot of protein - this can cause problems with the gastrointestinal tract. Oatmeal helps gently cleanse the intestines. In addition, fiber satisfies hunger and promotes a feeling of fullness.
• Normalizes blood pressure, thins the blood, and prevents the formation of blood clots.
• Group B vitamins, together with zinc, manganese, and copper, promote healthy nails, hair, and improve skin condition.
• Helps the body recover quickly after grueling workouts.
• It adds variety to an athlete’s menu; protein shakes and other dishes are prepared using oatmeal.

These are the most important properties of oatmeal. And the vitamins, trace elements and minerals contained in it help keep you in good shape, strengthen your immune system and promote a good mood.

Hercules during pregnancy

Hercules porridge is an important source of iron and folic acid. It is these two substances that are extremely important for the mother’s body and the health of her unborn child. Folic acid prevents the occurrence of certain birth defects. At the same time, a small portion of rolled oats contains the daily amount of folic acid needed by a pregnant woman. Therefore, rolled oats during pregnancy are a very appropriate product.

It contains approximately 20% of the daily amount of riboflavin, thia, vitamin B6, niacin. It is B6 that makes it possible to extremely reduce the manifestations of toxicosis. Tiai and riboflavin supply energy to the female body, and niacin improves the condition of the skin of the expectant mother. Iron, also contained in oatmeal porridge, prevents the development of iron deficiency anemia, manifested by severe fatigue and irritability.

It is useful for a nursing mother to consume one bowl of oatmeal porridge daily. When breastfeeding, Hercules porridge is a very good source of iron. Products with a high content of this element are indispensable for combating anemia, which can cause a significant decrease in the amount of breast milk.

Oatmeal before workout

Bodybuilders and other athletes who go to the gym are recommended to eat oatmeal for breakfast - a time when the body needs to recharge itself with energy. It is worth noting that the digestion time of the product is long, so you need to eat porridge no later than 2-3 hours before starting exercise. A product containing complex carbohydrates does not supply energy immediately, but gradually, so insulin increases slowly. The athlete feels full and full of energy for a long time, his performance, and therefore the effectiveness of his training, does not suffer.

If the dish is consumed before training, it is better to cook it with water. Thus, after having breakfast with oatmeal, the athlete will feel a surge of energy for subsequent physical activity without excessive heaviness in the stomach.

Attention!

Oatmeal is digested the faster the more processing it has undergone. For weight loss and bodybuilding, the best effect will be from a whole product or one that has undergone a minimal degree of industrial processing.

Why is Hercules harmful?

We can talk for a long time about the usefulness of such a product as Hercules flakes, but is there any harm from instant Hercules porridge if eaten every day, especially? To paraphrase Paracelsus, and he understood health issues, we can say that even the best medicine, if consumed unreasonably, can turn into poison. So in our case, harmful consequences can occur with excessive consumption of cereal.

We mentioned above that oats contain calcium, which is good for our bones, but if you prefer oatmeal for breakfast, be prepared for a lack of it. Are you surprised? This is not surprising - our favorite cereal, according to experts, contains not the most useful substance - phytic acid, which interferes with the absorption of calcium, but draw your own conclusions.

Oatmeal after workout

Eating well after exercise is just as important as eating before exercise. It is after exercise that the body needs to replenish energy - carbohydrates and protein foods for muscle growth. If you don’t eat for several hours after training, the metabolic processes in the body will slow down, and this should not be allowed.

If the goal of training is to lose weight, you should eat oatmeal no earlier than 2-3 hours after finishing sports in the gym. For athletes who build muscle mass, porridge can be consumed in combination with protein foods 30 minutes after training. Thus, the body receives the protein and energy necessary for muscles to recover after heavy physical exertion. Moreover, after classes, unlike breakfast, it is better to cook oatmeal with milk and add fruits or berries to it rather than sugar.

Attention!

It is not recommended to eat oatmeal at night: the lactose contained in it causes fermentation, bloating, a feeling of heaviness and discomfort. This condition can negatively affect the effectiveness of training and the bodybuilder’s performance.

Why is oatmeal porridge bitter?

There may be several reasons why oatmeal porridge is bitter. But most often this is the end of the shelf life or gross violations of storage conditions. It could also be due to increased humidity in the room or a violation of the seal of the packaging. Some housewives, when opening a pack of rolled oats, pour it into another container, where under the closed lid it can simply “suffocate.” In this case, there is only one way out - throw away the spoiled cereal.

Sometimes the finished porridge is also bitter. The reason is oxidation or some component added to it, for example, oil. To determine what exactly is bitter in the porridge, you need to try the added oil or prepare oatmeal porridge in water without adding anything to it at all.

Harm and contraindications of oatmeal

The beneficial qualities of oatmeal are undeniable, but this product has contraindications.

• Allergic reaction to oats.
• Gluten intolerance (celiac disease).
• Flatulence, digestive disorders.

Patients with diabetes mellitus, kidney failure and heart failure should consume porridge with caution. This can be done after consulting with your doctor.

And one more thing: everything that is useful can be harmful if used excessively. Scientists have discovered that oats contain phytic acid, which leaches calcium from bones, which over time can lead to the development of osteoporosis. If you eat oat products too often, phytin accumulates in the body, interfering with the absorption of calcium.

Important!

Nutritionists recommend not to overuse oatmeal, eating it no more than 3 times a week, alternating with other healthy cereals - pearl barley, millet, buckwheat, rice. And, of course, don’t eat oatmeal several times a day!

Basic diet rules

The oatmeal porridge diet is an effective way to lose weight. In addition, an inexperienced housewife can prepare this dish. Flakes have a fairly low cost, especially if you buy them in bulk. When the main ingredient is available and you have a great desire to lose weight, it’s time to familiarize yourself with the rules of dietary nutrition:

1. The diet consists of 6 small meals.
2. Choose quality oatmeal.
3. Consume at least 1.5 liters of water per day, and you need to drink it 1 hour after eating.
4. 250 ml of low-fat kefir is allowed per day.
5. In between eating oatmeal, eat dishes made from boiled or fresh vegetables.
6. Bananas, potatoes and grapes are prohibited.
7. You cannot add sugar, butter, or salt to the porridge.
8. Three hours before bedtime, have dinner.

10 days before starting the diet, it is necessary to cleanse the body with a decoction of rice. Pour 4 tablespoons of rice cereal into a liter of water and leave overnight. Then simmer over low heat for 1 hour. It turns out to be the consistency of jelly, it needs to be strained. For ten days, take 200 ml of decoction in the morning; you can have breakfast after three hours.

Composition of oatmeal

The beneficial properties and beneficial effects of oatmeal on the body are determined by its rich natural composition.

The energy value of the product is 330 Kcal.

The glycemic index of finished oat porridge is 40-55.

• Oatmeal is rich in vitamins B1, B2, B5, B6, B9, PP, E, A (beta-carotene), H;
• contains large quantities of natural antioxidants that enhance immunity and remove radionuclides and heavy metal salts;
• minerals that stimulate the normal functioning of the body - silicon, potassium, phosphorus, magnesium, chlorine, calcium, sulfur, sodium, iron, manganese, zinc, copper;
• beta-glucan, which lowers bad cholesterol levels.

Reasonable consumption of oatmeal and other dishes from this culture is the path to a healthy body and a beautiful, sculpted body.

Diet options

Depending on the type of diet, following a certain diet, you can get rid of 3-8 kg in a week. When properly prepared, 100 g of oatmeal contains only 84 kcal. Due to the high content of fiber and complex carbohydrates, by eating a small portion of oatmeal porridge for breakfast for weight loss, the feeling of hunger can be eliminated at least until lunch, without feeling the need for snacks. What options do nutritionists offer?

Mono-diet for 3 days

A diet where rolled oats are consumed for 3 days in a row allows you to lose up to 5 kg. Oatmeal is prepared by steaming: 2 tbsp. processed oats pour 2 tbsp. boiling water and leave to infuse for 5-7 minutes under the lid. You need to eat 250 g of oatmeal per day, dividing it into 4-5 servings. To avoid complications with your health, experts do not recommend sticking to a mono-diet for more than 3 days.

Hard – minus 7 kg per week

The Hercules diet for weight loss for 7 days is divided into 2 stages. The first 3 days are the mono-diet we are already familiar with, which involves eating only oatmeal. It is eaten fast, washed down with green tea or water. Starting from the 4th day, it is allowed to introduce 1 glass of kefir and 1 green apple per day into the diet. This is a complex version of the oatmeal diet, but it allows you to lose 7 kg in just one week!

Oatmeal-kefir

The tandem of fermented milk product and cereal gives an amazing result. They normalize intestinal motility, promote gentle cleansing, and provide excellent saturation. With this dietary option, you can drink kefir with minimal fat content in the intervals between main meals.

Another option is rolled oats in the morning for weight loss, the recipe for which is as follows: 100 g of flakes are soaked in a glass of fermented milk drink and eaten in 1 serving for breakfast, lunch and dinner. In 3 days, for which the restrictions are designed, you can lose 2-3 kg.

Is it possible to eat oatmeal while losing weight and cutting?

Eating oatmeal while losing weight and cutting is not only possible, but also necessary. The goal of losing weight is to reduce the amount of adipose tissue and body volume. Drying the body, unlike losing weight, does not involve reducing overall volumes, but only burning fat mass. However, what these processes have in common is the main indicator - the destruction of fat.

Oatmeal plays a very important role in this. The proteins contained in its composition “work” to strengthen muscles, there is very little fat - they are not stored for future use, and fiber creates a feeling of fullness - and you don’t want to eat. The catabolic phase after consuming oatmeal in people who play sports is reduced, and recovery processes are accelerated.

To dry and lose weight, you need to choose types of long-digesting oatmeal - whole grains, chives, Hercules oat flakes.

Chemical composition and calorie content of oat water

Hercules porridge, a product that consists primarily of carbohydrates, is characterized by a high calorie content. This is both its benefit and harm. The calorie content of rolled oats is approximately 350-355 kcal per 100 g. This is exactly how many kilocalories are contained in 100 g of this porridge:

• 11 g proteins;
• 6 g fat;
• 61 g carbohydrates.

With a low fat content, rolled oats contain an abundance of carbohydrates, which provide most of the calories. But these carbohydrates do not cause a rapid increase in blood sugar, they lead to this result gradually. This type of carbohydrates is called slow carbohydrates and, above all, they give the oatmeal porridge its calorie content.

The ratio of BJU in oatmeal porridge is 19.8%: 10.4%: 69.9%, respectively. Thus, this product contains a lot of carbohydrates and relatively a lot of protein with a low amount of fat and low calorie content overall.

What types of oatmeal are there?

In total, there are about forty types of oatmeal in the world, which are further processed and sold in various forms. The main ones that can be found in domestic stores:

• Whole grain.
  The oats are steamed, hulled and polished. It has a characteristic “nutty” taste, takes a long time to prepare – about an hour, and requires careful chewing. Rarely found, mostly sold in health food chains.

• Oatmeal
  (Irish oatmeal). Grain crushed into 2-3 parts. It takes about 20 minutes to prepare, the consistency is close to cereal. Used for making porridge.

• Hercules flakes.
  The steamed cereal is flattened in the form of grooved petals - flakes. Used for making porridges, cookies, casseroles. Prepares in 7-10 minutes. The best option for losing weight and drying the body.

• Cereals "Extra".
  Made from whole grains, they cook faster than Hercules. They contain a large amount of fiber and are suitable for baby food.
• Instant oatmeal.
  Cleaned grains, heavily flattened. They cook quickly and digest. They stimulate insulin release and are therefore not suitable for diabetics. Recommended for bodybuilders to gain muscle mass.

Research by American scientists in 2013 compared the qualities of instant oatmeal and regular Hercules-type cereals showed that the second type is better satiating, suppresses appetite, has more fiber, protein and less sugars. This confirms that regular cereal is the best choice for weight loss.

Diet based on oatmeal porridge: nutritious and healthy

The Hercules diet for weight loss is considered one of the most effective in terms of speed of weight loss. Its popularity is rapidly growing year after year, not only because oatmeal porridge is one of the most vitamin-rich, but also because on this diet you are not haunted by a constant feeling of an empty stomach and the desire to eat something extra.

Oatmeal is very nutritious. Its breakdown in the stomach occurs quite slowly, releasing such useful “slow” carbohydrates. You are full, full of strength and vigor. You don’t feel like snacking; your body is cleansed with healthy, easily digestible fiber.

Oatmeal owes this remarkable property to the special structure of the grain: the fiber in oatmeal begins to break down only in the lower parts of the digestive tract, and thanks to this, the pleasant feeling of fullness that appears after a portion of warm porridge will remain with you for several hours.

Even a simple mono-diet of oatmeal will provide you with many useful substances, such as potassium, magnesium, calcium, fluorine, iodine, iron, as well as vitamins, including the most valuable E, H, PP, B1, B2, B3, B6. Coarsely processed oat flakes retain fat-soluble substances necessary for immunity. There is only one drawback in terms of nutrition: those on this diet must add a source of fat to their diet. For example, extra virgin olive oil. Literally a teaspoon of oil per cup of porridge will be enough to turn this dish into a valuable source of nutrition.

How to cook oatmeal correctly?

The recipe for making oatmeal depends on the type of cereal you prefer. Whole grains take a long time to cook, but instant oatmeal just needs to be filled with hot water or milk. Properly prepare oatmeal as indicated on the product package. Let's give an example of preparing porridge from ordinary Hercules flakes.

Before cooking, rinse the flakes well under running water. Take a glass of water for 4 tablespoons of the product, pour in the flakes and cook for 10 minutes, stirring constantly so as not to burn. Then turn off the porridge, cover the pan with a lid and leave to brew for 5 minutes. Add salt, candied fruits, nuts, berries to taste.

If the porridge is cooked with milk, everything is done the same way, only half a glass of milk is added after the porridge is cooked. Then cook, stirring, for 2 minutes and turn off. Let it brew under a closed lid for 5 minutes.

What can you add to porridge?

• Honey - just not during the drying period.
• Fruits: strawberries, apples - for weight loss, banana - for weight gain.
• Vegetables. Tomatoes, green onions.
• Dairy products - cheese, cottage cheese - increase the value of vegetable oatmeal protein.

Oatmeal for breakfast: benefits and harms

Nagima Semchukova

certified nutritionist, member of the Russian People's Democratic Party

– Some believe that the main thing in oatmeal is dietary fiber, others praise it for its content of biotin, potassium, magnesium and other substances. In fact, it is impossible to single out any one component of oatmeal that is healthier than others. The benefit consists of a complex of useful elements. True, the concentration of nutrients is influenced by the type of oatmeal from which the porridge is prepared: from cereals, whole grain flakes or flakes that can be brewed with boiling water.

Roskoshestvo examined oat flakes. Results HERE

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It’s easy to guess that oatmeal retains the most benefits, but its main drawback is that it takes 45 to 60 minutes, and sometimes more, to prepare oatmeal. For comparison: porridge made from whole grain flakes takes 10–15 minutes (sometimes 20), which is probably why these cereals are in greater demand among buyers.

In addition, whole grain porridge is not only saturated with healthy compounds, but also breaks down in the intestines longer and saturates for a longer period of time. Accordingly, if you eat such porridge, then the likelihood that after a while you will want to eat something else is less.

However, such porridge should be treated with caution by those who have problems with the gastrointestinal tract, because difficulties may arise with digestion. By the way, the same applies to porridge made from oatmeal.

“Signs” of whole grain oat flakes

Vladimir Martirosyan

Doctor of Technical Sciences, Deputy Director for Scientific Work of the Federal State Institution "NIIHP"

– Do you want to buy whole grain oat flakes? First, check the packaging for recommended cooking times. If it varies from 15 to 20 minutes, it is whole grain cereal. Usually these are Extra No. 1 and Hercules cereals. Secondly, the size of the flakes may indicate that they are made from whole grains - the larger the flakes, the greater the likelihood of this. (Some manufacturers specifically make a “window” on the packaging to show the size of the grains). And finally, the hint can be found in the name on the packaging. Manufacturers usually indicate that the cereal is whole grain.

Porridge in five minutes

Refined grains are less healthy because the bran and germ are removed during processing. All that remains is the endosperm, which consists almost entirely of carbohydrates (however, sometimes flakes can be additionally enriched with useful substances). This porridge is simpler and quicker to prepare. If it takes 10–15 minutes to prepare porridge from whole grain flakes, then it is sometimes enough to boil flakes that have been subjected to deeper processing for 5 minutes or simply pour hot milk or water for a few minutes.

Which oatmeal is better and how to choose oatmeal - read HERE

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For information

Keep in mind that porridge made from flakes that are cooked for no longer than 5 minutes (or poured with boiling water) is digested by the body quickly enough, which gives a sharp spike in blood glucose levels, which is followed by a rapid decrease. The result is a desire to eat something else. This porridge is good for those who want to gain weight, but is not suitable for people with carbohydrate metabolism disorders.

What about porridge from a bag?

Of course, it’s impossible to say that this is a bad product. But such porridges are also made from peeled, steamed and cut grains, which means, as mentioned above, they contain fewer nutrients. These cereals also lead to quick satiety, which passes just as quickly. Instant cereal, especially if it's the only thing you ate for breakfast, won't keep you full until lunch, and you'll likely end up eating more throughout the day than if you had a full breakfast. Moreover, such cereals often contain added sugar.

For information

Added sugar is any sweetener (sugar, fructose, coconut sugar, any syrup, etc.). If sugar or sweetener is listed among the first three ingredients of the composition, this means that there is a lot of sugar in the porridge. It's tasty, but not healthy. Eating these foods frequently can cause weight gain and health problems.

For information. Roskoshestvo is planning a study of oatmeal in bags. Follow the news.

The choice of porridge also depends on individual characteristics:

1. If you have diabetes, you should give preference to oatmeal made from whole grains.
2. For diseases of the gastrointestinal tract, such as gastritis, ulcers, etc., it is worth choosing flakes made from refined grains (quick cooking) for better absorption.
3. For people with celiac disease, it is best to avoid oatmeal. Although oats do not contain gluten, they are limited in cases of celiac disease due to possible contamination of oats with other types of grains (wheat, rye, barley). The fact is that in production, oats can be processed on the same equipment where other cereals were recently processed and this can lead to gluten contamination. Therefore, those who are gluten intolerant should buy oatmeal labeled “Gluten Free.”

What to combine with oatmeal for breakfast?

Daria Rusakova

Candidate of Medical Sciences, Dietitian

– Oatmeal is a carbohydrate dish. Carbohydrates are needed during active times of the day so that you have time to expend energy during the day, which is why oatmeal is usually served for breakfast. But, as mentioned above, we are talking about porridge prepared either from oatmeal or whole grain flakes, which must be cooked for at least 10 minutes.

For a schoolchild, it’s a good idea to supplement breakfast in the form of porridge with a protein product - it could be an egg, cheese, cottage cheese, a piece of meat or poultry. If a child is overweight, he should not eat porridge every day; it is better to alternate it with protein breakfasts.

If we talk about recommendations for adults, then for those who have a sedentary lifestyle, it is better to replace porridge with protein breakfasts: omelet with vegetables, cottage cheese.

Daily breakfasts of oatmeal alone will not bring maximum benefit. It is much better if you alternate between different cereals. Each porridge has its pros and cons. Variety is one of the main rules of classical dietetics.

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TOP 3 recipes with oatmeal

Here are some popular oatmeal recipes that have stood the test of time and are proven effective for creating a beautiful body and maintaining health.

Oatmeal for weight gain

For this purpose, you need flakes that are boiled for 3-5 minutes, “Extra” is suitable. 4 tablespoons of cereal are filled with milk of high fat content - 3-3.2%. Cook according to the time instructions on the package. After cooking, close the lid and let sit for 5 minutes. Then add banana - a source of carbohydrates. Eat after training. From such a dish we immediately get fiber, protein and carbohydrates into the body.

Lazy oatmeal in a jar

4 tablespoons of Hercules, 70 g milk, 50 g yogurt, 1 teaspoon honey, ½ teaspoon cinnamon, 50 g applesauce. Place all ingredients, except applesauce, into a glass jar with a lid and shake well. Open the jar, add puree, stir, close. Place in the refrigerator overnight. You can eat it in the morning: the porridge will be soft and tender. Stored for 2 days. This recipe is suitable for both those who are losing weight and athletes.

Oatmeal banana cookies

A pleasant and quick-to-prepare dessert that can be enjoyed by those losing weight without much harm to the waist, and by athletes after a workout.

Oat flakes – 1 cup; bananas – 2 pcs.; nuts, flax seeds, dried fruits - optional. Mash the bananas with a fork and mix with the cereal and other ingredients of your choice. Place the cookies on parchment paper and bake in the oven for 15-20 minutes at 180 degrees.

Oatmeal is easy to prepare and inexpensive. It can be successfully combined with different foods and eaten with pleasure. And most importantly, the benefits it brings are a thousand times greater than the costs of purchasing and preparing it. Eat and be healthy!

Hercules for weight loss: healthy recipes

Not only porridge is suitable for diets. Here are some of the most famous “weight loss” recipes with rolled oats:

Oatmeal jelly

The recipe for jelly is very simple: pour 4 cups of rolled oats (oatmeal) with 8 cups of boiling water and let it brew. For example, they poured it in the morning and strained it in the evening. It is better to strain through cheesecloth to thoroughly squeeze out the remainder. Now bring the oatmeal liquid to a boil, turn the heat to low and simmer for 5 minutes. Ready.

This recipe is used not only for weight loss. Kissel helps in the treatment of digestive diseases.

How to take: a glass throughout the day. It can be taken with berries, cereals, or with honey if you are on a non-strict diet.

Kefir breakfast

Oatmeal with kefir is a good alternative to morning porridge and a healthy snack throughout the day. How to cook: pour half a glass of rolled oats with a glass of kefir, let it swell. You can also add something for taste.

Some, by the way, use this kefir-oat mixture to make pancakes.

Cereal salad

Ingredients:

• Hercules - 3 tbsp. l.;
• Apple – 1 pc.;
• Half an orange or lemon;
• Nuts - a handful;
• Honey – 1 tsp.

In the evening, pour 6 tbsp rolled oats. l. boiling water In the morning, chop nuts, apple and orange (lemon), add the brewed mixture and honey. An excellent breakfast option for those on a non-strict diet.

Vegetable Pie

Ingredients:

• Hercules, ground in a coffee grinder into flour - half a glass;
• Low-fat cottage cheese - a glass;
• Egg white – 6 pcs.;
• Hard cheese – 50 g;
• Tomato – 1 pc.;
• Bell pepper – 1 pc.;
• Onion – 1 pc.;
• Garlic – 2 cloves;
• Your favorite herbs (basil, parsley) - to taste.

Mix oatmeal, egg whites and cottage cheese. We cut vegetables and herbs, grate cheese. Grease a baking sheet or baking dish with oil, place the dough there in the form of a flat cake, then chopped vegetables, and sprinkle cheese on top. Bake at 180 degrees for 40 minutes.

Hercules diet - reviews

Reviews of the Hercules diet are quite common on the World Wide Web. They make it clear that the weight loss effect is also cleansing. The fact is that the fiber in unpolished oatmeal perfectly stimulates intestinal motility. Cleansing the gastrointestinal tract helps remove toxins and accumulated protein residues. This immediately affects both the condition of the skin and the general well-being of the body. It also improves the permeability of the intestinal walls to beneficial nutrients.

Therefore, having “rebooted” your body once on the Herculean diet, you will appreciate the changes that this weight loss system will give you.