The food you have to incorporate into your breakfast to lower cholesterol, control sugar and extend your life

He breakfast The most important food of the day is considered because the foods that are ingested are the first after a long period of fasting derived from the hours in which you are asleep. According to the Davis Health Institute of the University of California, making this food regularly has proven beneficial in reducing the risk of developing type 2 diabetes, cardiovascular diseases and obesity.

However, there are, according to scientific evidence, breakfast more beneficial than others. In a recent study by the American Journal of Lifestyle Medicine, a 105 -year -old woman was included in the test group. In the investigation it was warned that One of the steps of her daily routine was to eat oatmealan option that many specialists stand out as valuable for health.

The oatmeal It is a type of cereal grain. People often eat the entire seeds of the plant during breakfast, because it slows the circulation of blood sugar and avoids large glucose peaks. It provides energy, B6, vitamin E and B5, also minerals such as iron, selenium, manganese and copper, in addition to essential amino acids.

Also, remove the feeling of hunger for long periods of time and is very rich in fiber, so consume it in the morning It is ideal. I discovered all the benefits of consuming oats at breakfast and we bring you some easy proposals to include it in the most important food of the day!

Benefits of oatmeal at breakfast

1. Reduce cholesterol and blood sugar

Consuming oats leads to lower levels of cholesterol and an improvement in blood sugar levels. This, in turn, decreases the risk of developing heart disease and diabetes.

2. Strengthen the immune and nervous system

This breakfast can help prevent colds and winter health problems. This is because minerals such as selenium and copper strengthen White blood cellsa type of cell that helps fight diseases and infections.

Oat ingredients can also improve immune responses and fight pathogens, eliminate strange substances, combat unwanted bacteria and prevent long -term diseases.

In addition, it contains vitamins of the B complex, which are involved in the development and maintenance of the central nervous system.

3. Help with digestion

It provides digestive benefits that can help the intestine being a fantastic soluble fiber source. Oatmeal contains betaglucanos, which are a form of nutrient that dissolves in water and becomes a thick substance similar to a gel when reaching the intestine.

This will increase the growth of good bacteria in the intestine and help reduce the response of blood glucose, as well as insulin response times.

Due to its high complex carbohydrate content, it increases satiety, facilitates intestinal transit, avoids constipation and reduces bile acids, reducing its toxic capacity.

4. Good source of nutrients

Oatmeal is incredibly rich in nutrients: it is full of multiple vitamins and minerals such as iron, zinc, phosphorus, magnesium, copper, folic acid and vitamins B.

In addition, it is the cereal that contains more proteins. These, in turn, are of high value because they contain at least 8 essential amino acids, which helps the production and development of new tissue in the body.

Simple breakfasts with oatmeal

Porridge de Aowna

1. He heat 4 or 5 tablespoons of oats in a pot with 250 ml of milk or water, according to your preference.
2. I removed the mixture over low heat until they absorb the liquid and have obtained a porridge.
3. Place it in a bowl and add the ingredients that you like the most. Fresh fruit, peanut butter and nuts are good options.

AVENA WITH YOGUR AND FRUITS

You will get a dish full of antioxidant properties. A good recipe is to prepare it by mixing yogurt and oats (you can cook it with water previously), along with red fruits. as raspberries, blueberries and strawberries.

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Ausa Muffins

1. Crush a couple of cups of oats in a bowl and added 3 bananas, two eggs, a little bicarbonate (to increase fluffing), a tablespoon of oil and a half of cinnamon. You can add milk to make the mixture slightly lighter or apple for more flavor.
2. I put the mixture in muffins molds and put them in the oven already preheated at 180 ° C, for approximately 10 minutes.

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Overnight Oats

This is one of the preferred breakfasts for those who consume this product, mainly because of what easy What is it to be elaborated. It consists of preparing the oats the night before, mixing 3 or 4 tablespoons of flakes with yogurt or milk.

The objective is that the flakes are soaked during the night And, in the morning, when they are very soft and tasty, add the ingredients you prefer, such as seeds, fruits, peanut butter, nuts, among others.

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Oat pancakes

1. In a blender, mix 1 oatmeal until it becomes a fine powder similar to flour.
2. I added 1 cup of milk, 1 egg, 1 tablespoon of sugar, 1 teaspoon of baking powder, 1/2 tablespoon of cinnamon (is optional) and a pinch of salt. Blend until all the ingredients are well combined and the mixture is homogeneous.
3. Let the mixture stand for about 5 minutes so that the oatmeal absorbs part of the liquid and thickens a little.
4. Heat a pan over medium heat and grease it slightly with oil or butter. Then, poured small portions of the mixture forming the pancakes.
5. Cook each pancake for about 2-3 minutes or until bubbles appear on the surface and the edges are cooked. Then, turn around and cook on the other side for 1-2 more minutes, until golden brown.
6. You can serve them alone or accompanied by your favorite ingredients such as Fresh fruits, honey, nuts or yogurt.

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