吃錯燕麥可能越減越肥

Oats have been proven in studies to helpLower cholesterolSince then, the concept of "eating oats is good for health, eating oats can reduce weight" has been widely spread, and many food products also emphasise the addition of oatmeal to their products, claiming that they have a health effect. Many people even take oatmeal as their regular meal every day. However, does oatmeal really helpWeight lossHow much should I consume daily? How much should I consume daily? These are questions that few people think about in depth.

Oats is a highly nutritious grain, especially rich in dietary fibre, with beta-glucan being the most prominent. It is a water-soluble fibre with many health benefits. Nutritionist Su Zhengyu pointed out that the dietary fibre content of oatmeal can be as high as 9 grams per 100 grams, compared with 1-3 grams of fibre per 100 grams of green vegetables, which demonstrates oatmeal's advantage in fibre content.

The fibre contained in oats is mostly insoluble, which can help promote intestinal peristalsis, reduce the length of time that stools remain in the intestines, and reduce the area of contact between stools and the intestinal wall, thus reducing the incidence of constipation. At the same time, it also helps to reduce the risk of colorectal cancer.

So, how much dietary fibre should the average person consume every day? Although there is no strict standard, the general recommendation is 25 to 35 grams per day. If you do not consume enough vegetables in your daily diet, oats can help to supplement your fibre needs.

However, Su also reminded that oats are a high-fibre food, and special attention should be paid to water supplementation when consuming oats. The recommended daily water intake is 30cc times body weight. For example, an adult weighing 60kg should drink 1800cc of water per day to maintain a smooth intestinal flow and avoid constipation.

Despite the benefits of oats, they are not suitable for everyone, and the following two groups are advised to consume them with caution:

Firstly, those who are allergic to gluten. Although natural oats are gluten-free, they are susceptible to cross-contamination with other gluten-containing grains and cereals during processing and storage, which may trigger allergic reactions. A small number of people who are sensitive to gluten may suffer from diarrhoea, bloating and other discomforts after consumption.

Secondly, patients suffering from chronic renal failure or undergoing dialysis treatment. As the phosphorus content of oats is high, excessive intake of oats may lead to an increase in blood phosphorus, which is not conducive to the control of the disease. It is recommended that these patients replace oats with white rice to reduce the intake of phosphorus.

If you choose to consume oats for weight loss, Su Zhengyu reminds you of the following two points that you should pay special attention to:

Firstly, oatmeal is still a starchy food and its calorie content should not be underestimated. Although oatmeal has many health benefits, it is still a member of the staple food group, and excessive intake of the same will take in a lot of calories. She suggests that people who have been eating white rice in the past can switch to eating five-quarters of white rice with one-fifth of oats. As oats have about two-thirds of the calories of white rice, this combination can increase fibre intake, but also effectively reduce calories.

Secondly, it is important to distinguish whether you are eating oatmeal or oatmeal drink. Many instant oatmeal drinks on the market often add milk powder, sugar and other additives to enhance the taste, resulting in a significant increase in calories, far exceeding the calorie content of the original oatmeal itself. Therefore, if you really want to lose weight through oats, it is recommended to chooseLow or no sugarThe only way to achieve real weight loss is to use pure oatmeal products.