If you are interested in the topic of healthy eating, you may have heard mixed opinions about it porridge. Some people accuse it of high carbohydrate content. In fact, oatmeal alone, for example in combination with a banana and milk, will not be the best nutritional choice. However, it is enough to add a source of protein, e.g. in the form of low-fat yogurt, and fats, such as linseed, to the cooked flakes to give you energy for the whole day and keep you full for a long time. Linseed also has a great effect on digestion and the circulatory system. We’ll give you a hint how to make a healthy version of oatmeal.
Absolutely yes. Both both oatmeal and linseed contain fiber and perfectly support the digestive processhave a beneficial effect on intestinal peristalsis, preventing flatulence and constipation. Additionally fiber ensures satiety after a meal, thanks to which we avoid snacking, and accelerates metabolismwhich is important in the context of losing unnecessary kilograms. It’s worth adding that fiber also contributes to maintaining proper levels of sugar and cholesterol in the blood. They also have both of these ingredients antioxidant propertiesthanks to which they neutralize the harmful effects of free radicals, and also have anti-aging, anti-inflammatory and anti-cancer properties. In addition, oatmeal with the addition of linseed is also a great choice for people who have too high blood sugar levels, because it helps lower it.
Linseed and oatmeal also have a great effect on the circulatory system. They are present in them unsaturated fatty acids omega-3 and omega-6 support the functioning of the heart, help reduce too high levels of “bad” cholesterol, and have an anti-atherosclerotic effect. They reduce the risk of blood clots and hypertension. These acids also have a positive effect on brain function and skin condition. Moreover, they have an inflammation-reducing effect.
W linseed There are also valuable minerals such as: magnesiumwhich supports the circulatory, nervous and muscular systems; potassiumregulates blood pressure; selenium and zinchelp take care of immunity; and calcium and phosphorus strengthen bones and teeth. B vitamins are also present in oatmeal and linseedthat take comprehensive care of the body, supporting the cardiovascular, nervous, immune and muscular systems.
It is also worth adding spices to oat flakes and flax seeds, which will further enhance the health-promoting properties of the dish. A pinch works great here turmeric, which is a real antioxidant bombwhich help protect the body against oxidative stress, it also has anti-inflammatory properties. It is also worth mentioning that it reduces the risk of developing diabetes and hypertension. Additionally Turmeric has a beneficial effect on supporting immunity and helps maintain liver health.
Before you start preparing oatmeal with linseed, remember to: grind the flax seedsmaking it easier for the body to absorb nutrients. This should be done immediately before consumption, storing ground flaxseed causes the loss of its valuable properties.
Ingredients:
- 4 tablespoons of oat flakes,
- 1 tablespoon of linseed,
- 200 ml of water or milk,
- 120 ml of low-fat yogurt,
- 1/3 teaspoon of turmeric,
- 1/3 teaspoon of cinnamon,
- favorite fruits, e.g. ½ banana and a handful of blueberries,
- 5-6 favorite nuts, e.g. walnuts, almonds, hazelnuts,
- optional: 1 teaspoon of your favorite sweetener, e.g. honey, xylitol, eryritol.
Pour oat flakes and ground flaxseed into the pot, add water or milk, cook until the flakes swell. If you prefer a thinner consistency, you can add a little more milk or water. At the end of cooking, also add turmeric, cinnamon and optional sweetener of your choice. Serve the ready-made oatmeal with low-fat yogurt, your favorite fruit and nuts.
Sources: Terazgotuje.pl
