Oatmeal is the Secret to Your Success in DietOatmeal or oatmeal turns out to have various benefits especially for you who are willing to implement a diet program in order to manage the body especially for you who have problems with excess weight. Here will be presented information about oatmeal and oatmeal recipes are delicious but still healthy and low calorie for your diet program.
Know Oatmeal as a Healthy Diet
Oatmeal is a staple food substitute and is made from whole wheat grains rich in fiber and free from saturated fat or unhealthy fats. Oats have the latin name Avena sativa this plant originated from North America and Europe. The content of 100 grams of oats consists of 389 kcal calories, 8% water, 66.3 grams of carbohydrates, as much as 16.9 grams of protein, with 10.6 grams of fiber. The rest is unsaturated fats totaling 6.9 grams, as well as other vitamins and minerals.
Various studies have proven that the consumption of oats in the form of whole grains or whole grains or grind can lower blood fat levels, and prevent the occurrence of coronary heart disease. Oats are also useful in regulating blood pressure, as well as reducing the risk of developing diabetes mellitus and obesity.
In the condition of the diet due to excess weight, a person will easily feel hungry. Oatmeal has excess filling and low calorie, making it suitable to be a snack in between your lunch and dinner. Even in research published by the journal Plant Foods and Human Nutrition also states that the consumption of oats for 12 weeks is associated with weight loss, BMI (Body Mass Index), body fat and waist and hip ratio.
Oatmeal Recipes That Are Suitable for Healthy Diet
Proper knowledge is required regarding the presentation of healthy oatmeal for the diet. The mistake in oatmeal presentation will actually result in weight gain, certainly There is no want this is not. Here's a good oatmeal recipe for your healthy diet:
1. Oatmeal Spinach & Healthy Vegetables
Prepare 200 ml of water or you can also use chicken stock, bring to a boil over a large fire. After boiling enter ½ cup of oatmeal, reduce the heat and stir until thickened. Approximately 10 minutes later insert ¼ cup pieces of spinach and ½ tomato fruit into the oatmeal. Add the salt and paper sufficiently. You can add beef eggs to add to the nutritional richness and taste.
2. Cookies Choco Oatmeal
In the diet you are also allowed to eat healthy snacks. To make a cookie jar of choco oatmeal prepare 150 gr margarine, 115 grams of palm sugar / brown sugar, 1 egg yolk, 150 grams of blue key flour and 75 gr of oatmeal powder.
Mixer with margarine and palm sugar for about 5 minutes. After the average enter the yolk and mix again until evenly distributed. Add the flour and oatmeal flour in the dough, add chocochips granules to taste. Chocochips can be used as a decorator on the top of cookies as well. Print round flat dough on an oven-baked sheet. Bake over the stove with low heat for about 30 minutes. Once cooked cool and put into the jar.
3. Orange / Berry Oatmeal
Prepare the ingredients include 300 ml water, 100 grams of oatmeal powder, 1 piece of sweet orange or one cup berry chopped into small pieces, 2 tablespoons orange juice, raisins to taste and 1 teaspoon of cinnamon powder. How to manufacture is to boil water, then after boiling water reduce the heat and enter the oatmeal powder and stir until thickened.
Serve oatmeal on a bowl with a sprinkling of raisins, orange juice and orange / berry pieces and sprinkle cinnamon powder as a flavor enhancer.
In addition to using orange juice, yogurt can be used as an option in oatmeal mix for a delicious and refreshing lunch menu.
4. Tutty Frutty Oatmeal
A choice of oatmeal with extra fruits and other low calorie additions can be a recipe for your dinner. Boil ¼ cup oatmeal in 200 - 250 ml water / low fat milk for 10 - 15 minutes. Prepare pieces of fruit such as bananas, berries or grapes. Add a sprinkling of diet sugar over a cold oatmeal bowl.
It is advisable to consume oatmeal one hour before bedtime, and if you still feel hungry, eat apples or pears to overcome your hunger.
The oatmeal diet recipe above can be used for one week in a row. Then, after day 8 increase a little caloric intake, by adding salmon or steamed chicken / chicken liver and added to the oatmeal menu for breakfast. Consistent consumption of your oatmeal until day 30. Maximum amount of oatmeal you can consume in dalam daily is as much as one and a half cups of oatmeal (300 grams). Eat 3 times oatmeal a day (every one and a half cups) will be equivalent to 1200 calories of the body, not to mention the extra calories from the fruit and milk you use as a flavor mix. So offsetting the oatmeal diet with exercise is very important to avoid changing the remaining energy into unhealthy fats that can settle in the stomach as well as in your blood vessels. Some recommended sports include casual walking, jogging, cycling, gymnastics or yoga, sit ups and back up. Perform a physical activity of at least 30 minutes each day to optimize your diet. Oatmeal Recipes Resulting in Diet Failed Although oatmeal is famous for its prowess in weight loss while dieting, the consumption patterns and prescription of wrong oatmeal prescription will actually increase your weight . Some of these errors include too much portion, using unhealthy and excessive toping, and too much in flavoring or flavoring. Some people experience failure in the oatmeal diet because they are unable to withstand hunger and assume oatmeal is not a sufficient source of carbohydrates for the body to metabolize. And oatmeal that you consume is foods that already contain carbohydrates and high fiber, so avoid the consumption of rice or bread after the consumption of oatmeal.Uselah small bowl in the presentation of oatmeal, so the brain will perceive that you have eaten in a large portion and filling. Use of unhealthy or excessive toppings such as chocolate, sausage and fried foods can be replaced by the use of dried fruits such as raisins or with the addition of fresh fruits.
