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The basis of this diet is oatmeal, cooked in water, without salt and sugar. Of course, it’s not very tasty, but every day the weight decreases by 1 kg. Agree, you can wait a few days, especially if summer and the beach are ahead. Moreover, oatmeal has a number of beneficial properties. It’s not for nothing that the British have long loved to eat oatmeal for breakfast. Even if it's just a myth, it's a very good one!
The benefits of rolled oats
Like all cereals, oats contain many useful substances: vitamins B, A and E, iodine, potassium, magnesium, phosphorus and calcium. Antioxidants will help maintain youthful skin and hair longer, and complex carbohydrates saturate the body with energy until the evening. Thanks to protein, muscle tissue increases, and fiber cleanses the intestines of toxins. Taken together, oatmeal has a positive effect on human health:
- Significantly lowers cholesterol levels and inhibits the growth of cholesterol plaques.
- The low glycemic index allows even diabetics to consume porridge.
- Normalizes blood sugar and glucose levels.
- The risk of cardiovascular diseases is minimized.
- Strengthens teeth and bones.
- Stress and depression go away easier and faster.
- Increases immunity.
- Improves the condition of the gastrointestinal tract.
- Activates the endocrine system.
- It is easily absorbed by the body and causes a feeling of satiety.
- Regulates metabolism and creates a favorable background for antipathogenic microflora.
- It is low in calories and contains only 5% fat, which makes it indispensable for dietary nutrition.
Health benefits and harms
The beneficial properties of oatmeal porridge are difficult to overestimate. Doctors recommend starting your morning with oatmeal cooked in water. This dish has a number of special advantages:
- strengthens the immune system;
- prevents the development of diseases of the cardiovascular system;
- helps in the fight against depressive disorders and stress;
- includes calcium, a microelement useful for teeth and bones;
- helps improve the functioning of the endocrine system;
- in diabetics normalizes blood sugar levels;
- helps reduce the risk of stomach cancer, etc.
Dishes made from oats are considered the most dietary, as they are well absorbed by the body. The proteins and fiber in oatmeal facilitate metabolic processes and increase muscle mass, which makes it very useful even for athletes. Its regular use has a good effect on your figure and is useful for improving hearing, vision and memory.
However, this dish is not suitable for everyone. Oatmeal is contraindicated for people with the hereditary disease celiac disease. Products such as oats, rye, barley and wheat contain proteins that cause digestive problems. Against this background, sick people develop food allergies with intolerance to cow's milk.
Oatmeal should not be eaten by patients with celiac disease, as well as people with kidney and heart failure. Otherwise, it is a very useful and healthy food that is recommended to be included in your daily diet.
Pros of the diet
- Diet porridge is very easy to prepare. Just add water to the flakes and leave for a few minutes.
- The Hercules diet is very filling, so you won’t feel hungry.
- If you have had attacks of gastritis or stomach disorders, your body will thank you. After all, oatmeal stimulates peristalsis of the gastrointestinal tract. It also gently but effectively cleanses the intestinal walls of accumulated mucus and undigested food debris.
- Constant consumption of rolled oats improves the skin, relieves inflammation and acne.
- There are both strict and more gentle versions of the Hercules diet.
Principles
Almost the same as all other diets:
- Take vitamin and mineral supplements during your weight loss program. Despite all the usefulness of the main product, the diet does not provide the human body with all the necessary substances.
- Eating oatmeal in excessive quantities can have the opposite effect of weight loss. Therefore, on day 5-6 of the diet, check whether the weight has decreased. If not, you need to reduce the amount of food you eat and exercise more.
- Don't forget to drink more water.
- Do not use instant oatmeal. The abundance of sugar and all kinds of chemical additives interrupts all the benefits of grain.
Quitting the diet
To properly complete the Hercules diet, we gradually introduce new foods into the diet. Start with boiled vegetables: potatoes, zucchini, beets, carrots - a great option for the first week of release.
In the second week, you can eat low-fat protein foods: poultry, boiled fish, lean meat and fermented milk drinks. Fatty, fried, smoked foods remain prohibited forever. Maybe once a month, allow yourself to enjoy a piece of sausage or cake. You will have to choose between the pleasure of tasty but unhealthy foods and a slim figure.
Delicious recipes
They will help make nutrition using the Hercules method more varied. Such dishes can be included in your daily diet.
Oatmeal in a jar
Pour a layer of oatmeal into a glass jar, then a layer of chopped apples, a layer of cereal, walnuts, berries, more cereal - basically, as you want. You can add honey. Fill everything with milk or water and put it in the refrigerator overnight. In the morning, a delicious and healthy breakfast is ready!
Grind the flakes in a coffee grinder. Take 2 tbsp. spoons of the resulting flour and add water. Cook like regular jelly. Can be sweetened with berries.
Boil half a cup of oatmeal in milk for three minutes. Beat with a blender. The cocktail is ready.
Take 100 g of butter. We wait until it melts and mix with sugar (half a glass). Pour two beaten eggs and cereal (two glasses) into the resulting mass. You can beat it in a mixer. Leave to swell for 15 minutes. Add 1 teaspoon of baking soda or baking powder. To enhance the taste, pieces of chocolate, nuts, raisins, and dried fruits are suitable.
From the resulting mass we form cookies and bake them at low temperature until browned. Store finished cookies for no more than a week.
Reviews and results of losing weight
When I became a student, I didn’t know how to cook at all. Usually my mother did this, but somehow she didn’t think of teaching me, and I didn’t have any special desire. Therefore, in the student dorm, I ate mostly instant noodles and sausage sandwiches that were not of very good quality. It’s no wonder that after six months of living like this, I started having terrible attacks of abdominal pain in the evenings. The doctor diagnosed gastritis and said that now I need to eat porridge. I have never cooked porridge, so it turned out disgusting. I barely squeezed it into myself, consoled by the fact that it contains a lot of vitamins. And then I somehow got used to it, started cooking it with milk and butter, sometimes adding pieces of fruit, raisins, and nuts. And since I had also gained weight - I wish I could chew so much bread - I stopped eating after 6 pm. I wasn’t going to eat oatmeal all day; breakfast and dinner were enough. And I don’t cook it the way they write on the Internet: with water, without salt and sugar. I don't like.
Now I am already a married woman, but I continue to eat oatmeal in the morning and evening. I forgot what gastritis and extra pounds are: with a height of 160 cm, I weigh 55 kg.
Olga Nikolaevna, 40
I read that the Hercules diet is very healthy and was inspired. They say that oatmeal is very filling and you don’t want to eat it. Nothing like this. I really wanted to eat, so I could only eat apples and pears in unlimited quantities. And I still can’t look at the oatmeal. I barely made it through a week, I don’t want to anymore. I walked around all seven days angry and dissatisfied. I didn’t notice any positive effect, except for the three kg lost. But at what cost! It's not mine.
I accomplished a real feat - I ate oatmeal alone for a whole week. She soaked it in milk overnight, and then ate little by little all day, occasionally snacking on dried apricots and apples. As expected, no salt or sugar. I ran in the morning. I tried to keep myself busy so as not to think about something tasty. By the end of the week I was already counting down the hours until the end; pride did not allow me to quit the diet just like that. As a result, I lost 4 kg. Which, however, returned back five days later. It’s good that they didn’t bring their comrades. Apparently, fluid was just leaving my body, so I lost weight. But the result was short-lived. And besides, constipation is also not a very pleasant phenomenon. I had to spend a lot of money to restore my stomach. Maybe I did something wrong...
Nutritional value
Oats are one of the healthiest grains. In addition to being gluten-free, it is also extremely high in vitamins, minerals, fiber and antioxidants.
In addition, rolled oats are known as porridge, extremely rich in useful components. The product earned this fame thanks to manganese, selenium, phosphorus, magnesium, zinc, vitamin E, carotenoids and flavonoids included in its composition. Manganese, for example, is important for healthy growth, development and metabolism, phosphorus is essential for bone health, copper is considered good for the heart, and iron prevents anemia. You can also talk for a long time about the benefits of selenium, since it is an important antioxidant on which immunity and the ability to resist cancer depend.
Hercules has a reputation as a porridge for helping reduce weight and blood sugar, preventing heart disease and blood clots, among many other health benefits [3][5].
Nutritional value per 100 g
| Calorie content | 362 kcal |
| Squirrels | 11.9 g |
| Fats | 6.9 g |
| Carbohydrates | 69.5 g |
| Vitamin A | 772 mcg |
| Vitamin E | 0.51 mg |
| Vitamin K | 1.9 mcg |
| Vitamin B1 | 0.45 mg |
| Vitamin B2 | 0.05 mg |
| Vitamin B3 | 1.03 mg |
| Vitamin B5 | 1.2 mg |
| Vitamin B6 | 0.08 mg |
| Folic acid | 32 mcg |
| Kholin | 27.7 mg |
| Calcium | 351 mg |
| Iron | 24.72 mg |
| Magnesium | 128 mg |
| Phosphorus | 423 mg |
| Potassium | 366 mg |
| Sodium | 220 mg |
| Zinc | 2.51 mg |
| Copper | 0.36 mg |
| Manganese | 3.39 mg |
| Selenium | 23.2 mg |
Reviews from doctors and specialists
Anastasia Volkova, Moscow
I do not recommend starting the Hercules diet without consulting a doctor who knows your health well. Still, this diet is not balanced. If it is not possible to consult a specialist, then choose an express diet for three days, this is enough to shake up and unload the body without harm to health. It’s even better to have a fasting day on oatmeal every week: we eat only oatmeal all day, with fruit and kefir in between.
Hercules for weight loss, as an element of harmony
Why is it believed that oatmeal porridge helps you lose weight? It would seem that from time immemorial in Rus', porridge has been associated with a strong physique and strength. “I ate little porridge.” This was said to a man who could not put all his weight on a plow and plow like an ox. Slender, that is.
However, then the diet became more varied and thoughtful. They stopped eating porridge around the clock for breakfast, lunch and dinner. And it turned out that porridge - and especially oatmeal - is not only healthy, but also helps to maintain slimness. If you take it correctly, of course.
What makes rolled oats an assistant for weight loss:
- Long saturation. Any porridge is a complex carbohydrate. And complex carbohydrates, as we remember, take a long time to digest, and the feeling of fullness also lasts longer.
- Normalization of taste buds. The taste of oatmeal is soft and calm, the taste buds are not irritated. This means that you won’t want to eat something forbidden afterward. And so on until lunchtime.
- Lowering sugar levels. Oatmeal can normalize blood sugar (glucose) levels. What does this give? If you tend to indulge in sweets, your body gets used to producing more insulin in response to a spike in glucose. And he, in turn, provokes you to hunger and eat sweets. Oatmeal combats this. Sugar levels drop, insulin is produced within the required range, the passion for sweets (and overeating in general) slowly goes away.
- Digestion of fats. Hercules porridge contains beta-glucan, an enzyme that, when released into the blood, absorbs excess fat. This means that the level of cholesterol and other harmful fats decreases. Metabolism (and especially fat) is normalized, and it becomes easier to lose weight.
- Low calorie content. If you brew oatmeal with water in the morning, the calorie content of such a breakfast will be only 90 kcal. Great start to the day.
- Availability and ease of preparation. There is nothing simpler than a breakfast like this. And the prices are cheap, and the cooking time takes a minimum.
Oatmeal pp. The benefits of oatmeal steamed with boiling water
Oatmeal with water provides the body with:
- vitamins and minerals;
- energy;
- protein;
- fiber;
- normal metabolism;
- protection of the stomach and intestines from diseases.
Contains:
- vitamins: B1, B2, PP, E;
- minerals:
- potassium - lowers blood pressure;
- magnesium - strengthens the cardiovascular system;
- phosphorus - improves biochemical processes in the brain;
- iron - stimulates the process of hematopoiesis;
- calcium - participates in the formation of the structure of bone tissue and teeth.
“Hercules” oatmeal is rich in dietary fiber, which plays a major positive role in the health of the body:
- slow down the flow of glucose into the blood;
- reduce cholesterol levels;
- absorb and remove toxins;
- satiate for a long time; are responsible for a long feeling of satiety;
- strengthen the walls of blood vessels;
- support immunity;
- maintain a healthy intestinal bacterial environment.
Types of diets on Hercules
- Fasting day. It is recommended to eat only oatmeal with water during the day - as often as you want, but 2-3 tablespoons. The porridge should be fresh, that is, without any additives. Between meals, you can drink as much water and green tea as you like. Also without sugar. This kind of relief will come in handy if you just overate the day before and just feel heavy and want to help digestion.
- Three days diet. The first day you can only eat rolled oats with water, often, but in a couple of spoons, between meals, water and green tea. On the second day, the porridge is cooked in milk, and in addition to water and tea, you can drink unsweetened compotes, decoctions of berries and herbs. On the third day, you can add fruits, berries, and dried fruits to the porridge.
- Weekly mono-diet. For the first 3 days, only porridge with water is allowed, and then snacks on fruits, vegetables and kefir are allowed.
- Five spoon diet. This is not so much a diet as it is part of a normal healthy diet. Otherwise called an intestinal scrub. In the evening you need to pour 5 tablespoons of rolled oats with 5 tablespoons of water. This will be breakfast for the morning, where an apple and 1 tablespoon of milk are then added. Reviews say that the heaviness of the stomach really goes away, digestion and mood improve.
There are a couple of recommendations for dietary porridge:
- Do not add salt;
- Do not add sugar;
- Do not flavor with oil.
How to cook porridge? Most often, for diets, it is recommended to steam it: pour half a glass of rolled oats flakes with a glass of boiling water, cover with a lid and let it swell for 10 minutes. In the morning, a little sweet is not forbidden, so if desired, you can add nuts, berries, dried fruits, honey, pieces of fruit or vegetables. A friend of mine, for example, adds half a tomato and nuts to her porridge.
Oatmeal diets
Oatmeal with water, the calorie content of which can vary due to different foods, makes it an important dish in the diet. It’s not for nothing that one of the varieties of oat groats received its name “Hercules” thanks to the legendary strongman of Ancient Greece. Such a high rating is given because of the rich composition of the product, its ease of digestibility, and high saturation capacity.
The effectiveness of the “Hercules Diet” is due to the fact that it can be included in different nutrition plans to solve health problems:
- stimulation of intestinal motility;
- cleansing the body of toxins and waste;
- improving the quality of absorption of nutrients through the intestinal walls;
- gentle disposal of excess weight by eliminating the feeling of hunger, as the main reason for overeating;
- implementation of prevention of certain diseases;
There are several types of oat diet:
- American , which has a healing effect (regulation/reduction of weight, cholesterol, prevention of cancer). It lasts 37 days and consists of 3 phases. The first is 5 days with 5 meals a day of porridge with water/skimmed milk and drinking water. The second is the transition to taking porridge 3 times a day in a similar way and adding vegetables and fruits to it, observing the daily norm of BZHU, calorie content (1,300 Kcal). The third is a return to the regular menu with 2 meals of oatmeal.
- mono-diet - eating only oatmeal, cooked without boiling, sugar and salt with dosing of one meal (duration - 3-5 days);
- vegetable – abundant consumption of raw/baked vegetables as additives to cereals for 14 days;
- fruit , which involves alternating the consumption of porridge with fruit for 2 weeks;
- "scrubbing" – cleansing the body by taking oatmeal infusions daily for 7-10 days. During this period, fried, salty, smoked, and fatty foods should be avoided. Bread can only be made from bran flour or coarse flour.
Oatmeal with water is great for those who want to lose weight.
One of the effective, fasting diets for weight loss is the inclusion of oatmeal with water in the diet without adding oil or sweet/salty foods. After 3 days of this regime, it is allowed to add low-calorie foods (apples, citrus fruits) to the menu in combination with light physical activity.
Any diet also includes the exclusion of carbonated water and cocktails with dyes/chemical additives. It is advisable to drink home-prepared drinks without sugar: teas (green, black, herbal); decoctions of rosehip, mint.
It is important to know that in each specific case only a professional nutritionist can determine the advisability of following any diet.
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
- 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
- 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.
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Oatmeal for breakfast: the right recipe
As already noted, oatmeal can be consumed in different forms, but the most popular is porridge for breakfast. For the simplest way to prepare breakfast, you will need half a glass of rolled oats, a glass of milk or water, and a pinch of salt.
Mix the ingredients in a saucepan and bring to a boil, then reduce the heat and cook the porridge until soft. Additional ingredients will help make oatmeal more tasty and nutritious. This could be cinnamon, fruit, nuts, seeds or yogurt.
In addition, rolled oats are often used for baking bread, delicious oatmeal cookies and making muesli.
More about the benefits of oatmeal
In addition to helping with weight loss, rolled oats have many beneficial properties:
- Prevention of atherosclerosis;
- Prevention of diabetes;
- Improved digestion: reduces gas formation, treats both diarrhea and constipation, cleanses the intestines, improves peristasis and absorption of nutrients;
- Treatment of stomach diseases: envelops the walls of the stomach, protects against the effects of gastric juice, restores damaged areas;
- Skin care: Acne is often caused by poor digestion and the accumulation of toxins in the intestines. Oatmeal combats this, and the skin condition improves;
- Improving potency: oatmeal contains the amino acid L-arginine, which is involved in the production of testosterone.
Rich composition of porridge, calorie content
Per 100 grams of porridge cooked in water, there are 352 kcal . In addition, the cereal has a low glycemic index. A person who is watching their weight or wants to lose weight is strongly recommended to have rolled oats flakes for breakfast.
The porridge contains:
• B vitamins (B1, B2, B5, B6, B9);
• vitamins PP, H, E;
• microelements – manganese, iron, iodine, magnesium, potassium and calcium, phosphorus.
Rolled oats flakes replenish the balance of nutrients and vitamins in the body, thereby improving its functioning.
Recipe for oatmeal steamed with boiling water. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “oatmeal steamed with boiling water.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 70.4 kcal | 1684 kcal | 4.2% | 6% | 2392 g |
| Squirrels | 2.5 g | 76 g | 3.3% | 4.7% | 3040 g |
| Fats | 1.2 g | 56 g | 2.1% | 3% | 4667 g |
| Carbohydrates | 12.4 g | 219 g | 5.7% | 8.1% | 1766 |
| Alimentary fiber | 1.2 g | 20 g | 6% | 8.5% | 1667 g |
| Water | 82.4 g | 2273 g | 3.6% | 5.1% | 2758 g |
| Ash | 0.34 g | ~ | |||
| Vitamins | |||||
| Vitamin B1, thiamine | 0.09 mg | 1.5 mg | 6% | 8.5% | 1667 g |
| Vitamin B2, riboflavin | 0.02 mg | 1.8 mg | 1.1% | 1.6% | 9000 g |
| Vitamin B6, pyridoxine | 0.048 mg | 2 mg | 2.4% | 3.4% | 4167 g |
| Vitamin B9, folates | 4.6 mcg | 400 mcg | 1.2% | 1.7% | 8696 g |
| Vitamin E, alpha tocopherol, TE | 0.32 mg | 15 mg | 2.1% | 3% | 4688 g |
| Vitamin H, biotin | 4 mcg | 50 mcg | 8% | 11.4% | 1250 g |
| Vitamin RR, NE | 0.92 mg | 20 mg | 4.6% | 6.5% | 2174 g |
| Niacin | 0.2 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 66 mg | 2500 mg | 2.6% | 3.7% | 3788 g |
| Calcium, Ca | 14 mg | 1000 mg | 1.4% | 2% | 7143 g |
| Magnesium, Mg | 26.6 mg | 400 mg | 6.7% | 9.5% | 1504 g |
| Sodium, Na | 4.72 mg | 1300 mg | 0.4% | 0.6% | 27542 g |
| Sera, S | 18.4 mg | 1000 mg | 1.8% | 2.6% | 5435 g |
| Phosphorus, P | 65.6 mg | 800 mg | 8.2% | 11.6% | 1220 g |
| Chlorine, Cl | 15.72 mg | 2300 mg | 0.7% | 1% | 14631 g |
| Microelements | |||||
| Iron, Fe | 0.721 mg | 18 mg | 4% | 5.7% | 2497 g |
| Yod, I | 1.2 mcg | 150 mcg | 0.8% | 1.1% | 12500 g |
| Cobalt, Co | 1 mcg | 10 mcg | 10% | 14.2% | 1000 g |
| Manganese, Mn | 0.7653 mg | 2 mg | 38.3% | 54.4% | 261 g |
| Copper, Cu | 90.48 mcg | 1000 mcg | 9% | 12.8% | 1105 g |
| Fluorine, F | 89 mcg | 4000 mcg | 2.2% | 3.1% | 4494 g |
| Zinc, Zn | 0.62 mg | 12 mg | 5.2% | 7.4% | 1935 |
| Digestible carbohydrates | |||||
| Starch and dextrins | 12.02 | ~ | |||
| Mono- and disaccharides (sugars) | 0.2 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.164 g | ~ | |||
| Valin | 0.126 g | ~ | |||
| Histidine* | 0.054 g | ~ | |||
| Isoleucine | 0.09 g | ~ | |||
| Leucine | 0.142 g | ~ | |||
| Lysine | 0.094 g | ~ | |||
| Methionine | 0.028 g | ~ | |||
| Methionine + Cysteine | 0.09 g | ~ | |||
| Threonine | 0.086 g | ~ | |||
| Tryptophan | 0.044 g | ~ | |||
| Phenylalanine | 0.12 g | ~ | |||
| Phenylalanine+Tyrosine | 0.218 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.108 g | ~ | |||
| Aspartic acid | 0.204 g | ~ | |||
| Glycine | 0.228 g | ~ | |||
| Glutamic acid | 0.436 g | ~ | |||
| Proline | 0.144 g | ~ | |||
| Serin | 0.114 g | ~ | |||
| Tyrosine | 0.1 g | ~ | |||
| Cysteine | 0.064 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.3 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.004 g | ~ | |||
| 16:0 Palmitinaya | 0.262 g | ~ | |||
| 18:0 Stearic | 0.012 g | ~ | |||
| Monounsaturated fatty acids | 0.43 g | min 16.8 g | 2.6% | 3.7% | |
| 18:1 Oleic (omega-9) | 0.428 g | ~ | |||
| Polyunsaturated fatty acids | 0.466 g | from 11.2 to 20.6 g | 4.2% | 6% | |
| 18:2 Linolevaya | 0.456 g | ~ | |||
| 18:3 Linolenic | 0.01 g | ~ | |||
| Omega-6 fatty acids | 0.5 g | from 4.7 to 16.8 g | 10.6% | 15.1% |
The energy value of oatmeal steamed with boiling water is 70.4 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Hercules: benefits for human health
It is recommended to cook rolled oat flakes with water. It is believed that such porridge has maximum benefits for the human body. Among the additives to the dish, it is better to give preference to honey, nuts, dried fruits, and grated apples. These ingredients will complement the list of “healthy vitamins” of the porridge.
1. Blocks the growth of cholesterol plaques, reduces the level of bad cholesterol in the blood.
2. The low glycemic index makes the porridge ideal for those who suffer from diabetes.
3. Allows you to normalize the level of glucose and sugar in the blood.
4. Strengthens the immune system, as well as bones and teeth.
5. Hercules calms the nervous system, helps get rid of depression and stress.
6. Regular consumption of porridge will improve the functioning of the gastrointestinal tract; the dish is useful even for gastritis and ulcers of the stomach and duodenum.
7. Hercules flakes are very easily absorbed by the body, do not cause an unpleasant feeling of heaviness in the stomach, and give a feeling of fullness for a long time.
8. Antioxidants contained in the composition slow down the aging process of the body.
9. Research has proven that rolled oats have a beneficial effect on brain activity and mental development. It is for this reason that porridge is so beneficial for children.
Rolled oats flakes, whose health benefits are multifaceted, must be included in the diet. Porridge effectively regulates carbohydrate metabolism. In addition, the flakes gently envelop the intestinal walls, remove accumulations of toxins and waste, and solve the problem of constipation.
The porridge contains a large amount of fiber. It allows you to normalize the metabolic processes occurring in the body, resulting in the formation of an excellent foundation for maintaining a slim, toned figure.
Use in cooking
The unique benefits of oatmeal porridge, the excellent taste of the flakes - due to this, they can be used to prepare a huge number of dishes. These can be both desserts and snacks. Hercules porridge will always remain a favorite breakfast not only for children, but also for adults. It is nourishing, tasty, and you can add fruits, nuts (any ingredients, according to your taste preferences). Some women grind the flakes, and the resulting mass is used for breading fish and cutlets. Oatmeal cookies - who doesn't love them? You can prepare this delicacy at home if you have some free time.
Delicious cake with rolled oats flakes without adding flour
If you are already tired of classic porridge, you can diversify your menu a little by preparing an unusual cake. It doesn't need flour at all. The finished dish will appeal to adults and children. The cake is hearty, low-calorie, incredibly tasty.
1. Using a whisk, thoroughly beat two eggs. Add 1 glass of sugar (less is possible), softened margarine (200 grams). The mass must be mixed until it becomes homogeneous.
2. Now you can add rolled oats flakes, you will need about 1.5-2 cups. The mass is supplemented with vanilla, lemon zest (all to taste). The ingredients are thoroughly mixed.
3. The cake is placed in a baking dish and placed in the oven for 15 minutes. The temperature should be 200 degrees.
4. When the cake is ready, you need to carefully cut it into two parts (lengthwise to make 2 cakes). The middle is coated with jam, condensed milk, and nuts are added if desired. After this, the cakes are assembled; the cake must be allowed to soak for 2-3 hours.
Recipe for Hercules brewed with boiling water. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Oatmeal brewed with boiling water.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 110 kcal | 1684 kcal | 6.5% | 5.9% | 1531 g |
| Squirrels | 3.8 g | 76 g | 5% | 4.5% | 2000 g |
| Fats | 1.9 g | 56 g | 3.4% | 3.1% | 2947 g |
| Carbohydrates | 19.3 g | 219 g | 8.8% | 8% | 1135 g |
| Alimentary fiber | 1.9 g | 20 g | 9.5% | 8.6% | 1053 g |
| Water | 72.5 g | 2273 g | 3.2% | 2.9% | 3135 g |
| Ash | 0.531 g | ~ | |||
| Vitamins | |||||
| Vitamin B1, thiamine | 0.141 mg | 1.5 mg | 9.4% | 8.5% | 1064 g |
| Vitamin B2, riboflavin | 0.031 mg | 1.8 mg | 1.7% | 1.5% | 5806 g |
| Vitamin B4, choline | 12.63 mg | 500 mg | 2.5% | 2.3% | 3959 g |
| Vitamin B5, pantothenic | 0.35 mg | 5 mg | 7% | 6.4% | 1429 g |
| Vitamin B6, pyridoxine | 0.075 mg | 2 mg | 3.8% | 3.5% | 2667 g |
| Vitamin B9, folates | 7.187 mcg | 400 mcg | 1.8% | 1.6% | 5566 g |
| Vitamin E, alpha tocopherol, TE | 0.5 mg | 15 mg | 3.3% | 3% | 3000 g |
| Vitamin H, biotin | 6.25 mcg | 50 mcg | 12.5% | 11.4% | 800 g |
| Vitamin K, phylloquinone | 0.6 mcg | 120 mcg | 0.5% | 0.5% | 20000 g |
| Vitamin RR, NE | 1.4375 mg | 20 mg | 7.2% | 6.5% | 1391 g |
| Niacin | 0.313 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 103.13 mg | 2500 mg | 4.1% | 3.7% | 2424 g |
| Calcium, Ca | 19.34 mg | 1000 mg | 1.9% | 1.7% | 5171 g |
| Magnesium, Mg | 41 mg | 400 mg | 10.3% | 9.4% | 976 g |
| Sodium, Na | 6.87 mg | 1300 mg | 0.5% | 0.5% | 18923 |
| Sera, S | 28.19 mg | 1000 mg | 2.8% | 2.5% | 3547 g |
| Phosphorus, P | 102.5 mg | 800 mg | 12.8% | 11.6% | 780 g |
| Chlorine, Cl | 23.78 mg | 2300 mg | 1% | 0.9% | 9672 g |
| Microelements | |||||
| Iron, Fe | 1.126 mg | 18 mg | 6.3% | 5.7% | 1599 g |
| Yod, I | 1.88 mcg | 150 mcg | 1.3% | 1.2% | 7979 g |
| Cobalt, Co | 1.563 mcg | 10 mcg | 15.6% | 14.2% | 640 g |
| Manganese, Mn | 1.1949 mg | 2 mg | 59.7% | 54.3% | 167 g |
| Copper, Cu | 141.04 mcg | 1000 mcg | 14.1% | 12.8% | 709 g |
| Molybdenum, Mo | 1.1 mcg | 70 mcg | 1.6% | 1.5% | 6364 g |
| Selenium, Se | 9.031 mcg | 55 mcg | 16.4% | 14.9% | 609 g |
| Fluorine, F | 82.81 mcg | 4000 mcg | 2.1% | 1.9% | 4830 g |
| Zinc, Zn | 0.9688 mg | 12 mg | 8.1% | 7.4% | 1239 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 18.781 g | ~ | |||
| Mono- and disaccharides (sugars) | 0.4 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.256 g | ~ | |||
| Valin | 0.197 g | ~ | |||
| Histidine* | 0.084 g | ~ | |||
| Isoleucine | 0.141 g | ~ | |||
| Leucine | 0.222 g | ~ | |||
| Lysine | 0.147 g | ~ | |||
| Methionine | 0.044 g | ~ | |||
| Methionine + Cysteine | 0.141 g | ~ | |||
| Threonine | 0.134 g | ~ | |||
| Tryptophan | 0.069 g | ~ | |||
| Phenylalanine | 0.188 g | ~ | |||
| Phenylalanine+Tyrosine | 0.341 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.169 g | ~ | |||
| Aspartic acid | 0.319 g | ~ | |||
| Glycine | 0.356 g | ~ | |||
| Glutamic acid | 0.681 g | ~ | |||
| Proline | 0.225 g | ~ | |||
| Serin | 0.178 g | ~ | |||
| Tyrosine | 0.156 g | ~ | |||
| Cysteine | 0.1 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.4 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.006 g | ~ | |||
| 16:0 Palmitinaya | 0.409 g | ~ | |||
| 18:0 Stearic | 0.019 g | ~ | |||
| Monounsaturated fatty acids | 0.672 g | min 16.8 g | 4% | 3.6% | |
| 18:1 Oleic (omega-9) | 0.669 g | ~ | |||
| Polyunsaturated fatty acids | 0.728 g | from 11.2 to 20.6 g | 6.5% | 5.9% | |
| 18:2 Linolevaya | 0.712 g | ~ | |||
| 18:3 Linolenic | 0.016 g | ~ | |||
| Omega-6 fatty acids | 0.7 g | from 4.7 to 16.8 g | 14.9% | 13.5% |
The energy value of Hercules brewed with boiling water is 110 kcal.
- Serving = 160 g (176 kcal)
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Hercules: beauty benefits
It has been proven that if you regularly consume oatmeal porridge for breakfast, your skin becomes smooth, clean, and retains its firmness and elasticity over the years. For cosmetic purposes, flakes can be used to prepare effective skin care masks.
1. “Softening” mask . It is necessary to mix vegetable oil and rolled oats flakes in equal proportions. The mask is applied to the face immediately. It is advisable to lie down during the procedure and relax your muscles. The mask is left on the dermis for about 15 minutes, then washed off with cold water.
2. For oily skin , add 1 tablespoon of birch sap to the ingredients presented above. Juice from nettles or strawberry leaves is also suitable. The mask is applied to the facial skin for 20 minutes 2 times a week. The result is impressive. The recipe normalizes the functioning of the sebaceous glands.
3. Mask “Tonicing and cleansing”. 1 tablespoon of rolled oats flakes must be poured with two tablespoons of boiling water. When the porridge swells a little, add 2-3 drops of fresh lemon juice. The ingredients are mixed, the mass is distributed over the face in an even layer for 20 minutes, and washed off with cold water. The recipe allows you to maintain the firmness and elasticity of the dermis. In addition, acne disappears and pimples disappear. The mask perfectly tones and moisturizes. It is recommended for women with any skin type to do it 2-3 times a week.
