How to eat oatmeal. How to eat oatmeal in the most nutritious way?

　　At present, most oatmeal sold on the market is instant, which is very convenient and quick to eat. However, it has undergone high-temperature ripening during processing, so the vitamin content of the oatmeal has been reduced.

　　Instant oatmeal can be divided into two types: original oatmeal and mixed oatmeal according to the main raw materials. The former does not have a strong wheat aroma or fruity aroma, but only exudes a light natural wheat aroma. When purchasing, be aware that original cereals that have an overly strong flavor may have flavor additives added to them. In addition, the original oatmeal does not contain white sugar and salt, retains most of the nutrients in the original oatmeal, is particularly beneficial to the body, and is more suitable for middle-aged and older adults. elderly , diabetics, people with high blood sugar and blood lipids. Milk powder, soy flour, walnuts and almonds are generally added to mixed cereals. Milk powder and soybean powder effectively supplement the protein content of pure oatmeal, and the oil contained in walnuts and almonds will greatly increase energy intake. However, their common disadvantage is that they add white sugar, which increases the caloric supply. This type is more suitable for people with higher energy needs, such as children and teenagers. A very important nutrient in oatmeal is soluble dietary fiber. This fiber is mainly found in oat bran and will be lost to varying degrees during processing.

　　When choosing cereal, pay attention to the total energy, carbohydrate, soluble dietary fiber and protein content of each small package or 100 grams. The total energy should not exceed 350 kcal, the carbohydrate content should not be higher than 60%, the soluble dietary fiber should not be less than 8 grams, and the protein content should be around 10%. This kind of oatmeal has less nutritional loss and is more nutritionally balanced. One key to eating oatmeal is to avoid cooking it at high temperatures for long periods of time to prevent the vitamins from being destroyed. The longer the cereal is cooked, the greater the loss of nutrients.

　　The correct way to eat oatmeal: raw oatmeal needs to be cooked for 20 to 30 minutes； Cooked cereal takes 5 minutes ； It only takes 3 minutes to cook the cooked oatmeal and milk together, and it is best to stir once in the middle.