Oatmeal contains tryptophan that helps regulate sleep and mood
Oatmeal helps you feel full, does not raise blood sugar levels and helps you sleep better.
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The oats it’s not only good for breakfast, it’s also a dinner option surprisingly delicious. Forget about viewing it only in sweet dishes with fruit, the salty is also perfect, it is time for you to accompany it with vegetables, legumes and fried, cooked or poached eggs.
He glycemic index of oats is low, which means that it does not suddenly increase blood sugar levels. On the contrary, its main type of soluble fiber (beta-glucan) can help you prevent sudden increases in blood sugar and insulin levels after eating and also benefits the intestinal health.
One of the benefits of consuming oatmeal at night is that you Helps you fall asleep easily since it has calming substances like tryptophan, a natural driver of serotonin than regulates sleep and mood.
Remember do not consume instant oatmeal that comes sweetened or flavored to avoid added sugar and thus calories.
The fastest way to cook oatmeal is in the microwave by 3 minutes at a not so high power, with intervals every one minute to stir. Measures: 1/4 cup quick-cooking dry oatmeal in 3/4 cup water. Use a container that is not full to the brim.
Oatmeal with lentils and spinach
A totally nutritious and cheap mix. Take advantage of those cooked lentils that you keep in the refrigerator and serve with the cooked oatmeal and some sautéed spinach with onion in olive oil. A dish full of protein, fiber and iron.
Oatmeal with cheese and egg
When it is ready add the grated cheese (cheddar if you like), a pinch of salt (almost nothing) and pepper. Soften 1/4 cup diced red bell pepper and 2 tablespoons finely chopped onion in a skillet with olive oil; Incorporate over the oats. In the same pan, fry an egg and serve over your oatmeal with vegetables.
Oatmeal with spinach, tomato and egg
Soften in a frying pan with a little olive oil, spinach and tomato; Serve over cooked oatmeal. In the same pan, fry an egg and place it on the plate over the vegetables. You will have a dinner with fiber, protein, iron, vitamins and antioxidants.
Oatmeal, mushrooms, peppers and egg
Add mushrooms with bell peppers and a cooked egg to your oatmeal. The capsaicin in chopped red pepper can speed up metabolism by causing your body to make extra heat and burn more calories.
Oatmeal with chickpeas, black beans and avocado
Legumes are good for your heart and help you cleanse your intestines. They have no cholesterol and are low in fat. They provide fiber, protein, folic acid, iron, and also antioxidants. A plate with little beans and chickpeas on oatmeal decorated with a few slices of avocado and a boiled egg will taste great.
It will help you feel full and not want to visit the kitchen at night
The fiber in oats is a healthy whole grain cereal that controls hunger levels due to its high water content and soluble fiber. It also provides phosphorus, thiamine, magnesium and zinc.
Beta-glucan not only increases satiety and suppresses appetite, it also helps carry cholesterol-rich bile acids out of your body in the gut.
Whole oats contain plant chemicals called phenolic compounds and phytoestrogens that act as antioxidants to reduce the damaging effects of Chronic inflamation associated with various diseases such as cardiovascular disease and diabetes, explains the Harvard School of Public Health.
To improve your intestinal system
The fiber in oats will help you increase the diversity of the gut microbiota as it is broken down and fermented by intestinal bacteria. This can help combat some digestive problems like diarrhea, constipation and irritable bowel syndrome.