Banana Oatmeal is an Easy and Healthy Breakfast.
Ingredients:
100g quick-cooking oatmeal
10g roasted wheat germ
180g homemade sugar-free yogurt
320g pure milk, 20g dried raisins
10g almond powder
5g condensed milk (optional)
one banana
one small handful of toasted almonds
one small handful of chia seeds
one small handful of dried raisins (for decoration)
an appropriate amount of mint leaves (for decoration)
Steps:
1. Put quick-cooking oats and roasted wheat germ in the pot.
2. Add homemade unsweetened yogurt.
3. Add milk and dried raisins.
4. Add almond flour and condensed milk (optional).
5. Stir well, wrap in plastic wrap, and refrigerate overnight.
6. Take it out in the morning and stir well.
7. Slice the bananas and pour the overnight oats into two bowls evenly.
8. Put bananas, toasted chopped almonds, chia seeds, and dried raisins, and finally garnish with mint leaves.
Benefits of Oatmeal:
1. Lower cholesterol
Oatmeal contains soluble fiber and glucose, which can lower blood cholesterol levels. Eating a small bowl of oatmeal every day can reduce the risk of cardiovascular disease and promote the excretion of bile acid.
2. Control blood sugar
The water-soluble fiber contained in oatmeal has a blood sugar-dissolving effect. For people with high blood sugar, you can eat some oatmeal to control blood sugar. Oats contain high amounts of zinc, which can promote wound healing. Vitamin E can expand peripheral blood vessels, improve local blood circulation, regulate physical fitness, and reduce symptoms of menopausal diseases.
3. Improve constipation
Oatmeal contains a lot of dietary fiber, which can improve gastrointestinal function. Moreover, it can increase gastrointestinal peristalsis, promote food digestion and absorption, and help constipation patients defecate. In addition, oats contain calcium and manganese, which can prevent osteoporosis.
Precautions:
1. Control it at about 40 grams per day, otherwise, it will cause stomach cramps and flatulence.
2. Oatmeal contains a lot of dietary fiber and is not easy to digest. For those with digestive disorders such as gastric varicose veins. For patients with gastric and duodenal ulcers, try to eat as little or as little as possible.
Benefits of Bananas:
1. Prevent high blood pressure
Eating bananas often can prevent high blood pressure, because bananas can provide more potassium ions that can lower blood pressure, and have the effect of lowering sodium ions to boost blood pressure and damage blood vessels.
2. Prevent fatigue
Bananas contain a variety of nutrients and are low in sodium and cholesterol-free. After eating, they can supply various nutrients to the human body without making people fat. Therefore, eating bananas often is beneficial to the brain and prevents nervous fatigue, and is especially suitable for the elderly.
3. Prevention and treatment of gastric ulcer
It is said that eating bananas can stimulate the growth of gastric mucosal cells, protect the stomach wall, and then prevent and treat gastric ulcers.
4. Prevent constipation
The dietary fiber contained in bananas can stimulate the peristalsis of the large intestine and make the stool smooth, so it can prevent habitual constipation.
5. Add Calories
Bananas contain a high amount of sugar, which can be converted into heat in the body, so it is a good product for body supplements.
6. Prevent insomnia
Insomniacs can easily fall asleep if they eat some bananas before going to bed because bananas are high in sugar, and carbohydrates can increase the activity of serotonin chemical components in the brain, which can make people fall asleep.
Precautions:
1. Because bananas are cold in nature, people with spleen and stomach deficiency, stomach pain, and diarrhea should eat less, and those with too much stomach acid are best not to eat.
2. Bananas are tropical fruits, and the suitable storage temperature is 11-18 degrees. Generally, the longest storage time is 13 degrees, and they cannot be stored in the refrigerator.
