It is believed that oats began to be cultivated between 1000 BC and the beginning of our era in southeastern Europe and Asia Minor. Oats are most likely derived from Asian wild red oats.

Oats, as a specially grown crop, began to be found in literature at the beginning of the first century AD.

The Romans and Greeks perceived oats only as a culture suitable for animals and even ridiculed the German tribes who ate oats for food.

There is documented evidence that oats were widely grown in Anglo-Saxon England in 779.

In 984, the oat-planted land that belonged to the Bishop of Worcestershire was mentioned in a document that recorded the boundaries of the land.

For centuries, tortillas made from oatmeal, water and salt have been the staple food for the people of England, and especially Scotland. In these areas, oats are the only crop that grows in cold and humid climates. Oat cakes were also popular in Wales and Ireland. But they are traditional for Scotland.

In ancient times, special oat cakes were baked every quarter: on February 1, they baked a cake to celebrate the first day of spring, another type of cake was for celebrating the first day of summer, then a cake for the first day of autumn and the first day of winter. (For the Celts, the New Year and winter began on November 1, so all seasons begin at an unusual time for us). Oat cakes were baked for the birth of children, for the wedding. The cake for each case differed in composition, it was based on an ordinary oat cake, but on different occasions eggs, butter, sour cream and sugar were added. Today these traditions are lost, but the oat cake has survived in several forms.

Samuel Johnson defines oats in a somewhat anti-Scottish English dictionary in 1775: "Oats: A grain commonly fed to horses in England and people in Scotland." The Scots, having read the definition of Samuel Johnson, could not help but react and such a witty remark appeared: "Ah, this is why in England you raise wonderful horses, while in Scotland we raise wonderful people."

The eruption of the Tambora volcano in Indonesia in 1816 led to a change in the global climate. The eruption resulted in a volcanic winter and a “year without summer”. The result is widespread crop failures and hunger. This caused a very large rise in prices for oats, for example, in the United States, the price jumped from 12 to 92 cents per bushel (measure of capacity 36.3 liters). This led to many horses starving and dying out, which in turn resulted in transport problems. It was this problem that Baron Karl von Drez tried to solve by inventing what he called it "walking machine", which preceded the invention of the bicycle.

Oats, along with other crops, were introduced to North America by the Scots and were planted on Elizabeth Island near the Massachusetts coastline, then it spread throughout the country. Oats were grown primarily to feed horses, but expatriates from Scotland used oats for cereals, puddings and baked goods. Soon, along with the recipes, oats gained popularity.

In 19th century America, oats were considered a healthy food and recommended for breakfast. The Quaker Mill Company begins selling its product under the name Quaker Oats in boxes. This particular product is considered the first packaged product in America. On the packaging box were recipes and instructions for use that boosted the popularity of oats and oat flour. The product was popularized by the first advertising campaign in a national magazine in 1882.

In Russia, the emergence of the oat culture dates back to the 7th century. Soon oats were cultivated in large areas. For centuries, oats have been eaten in our country. Dishes made from oatmeal, flour and oatmeal were common food for the Russian people. They made oats. In the ancient Russian chronicle of the monk and writer Nestor "The Tale of Bygone Years", which was written in the XII century, there is a mention of this.

One curious episode was described in this work. It was said in it that in 6505 (997 AD) Vladimir, the prince of Belgorod, together with the northern soldiers went to war with the Pechenegs to Novgorod. The Pechenegs found out about his absence and surrounded the city of Belgorod. The siege was long, a severe famine began in the city. Prince Vladimir could not help his city, as he had few soldiers, and the Pechenegs were dark and dark. And then the veche gathered on the square and began to decide what to do next. They said that they would all die in speed from hunger and that the prince would not help them. And then they decided to surrender to the Pechenegs at the mercy, maybe they will leave someone alive, so at least not everyone will die. But at the veche there was not one wise old man who, after learning about the decision, asked to call the city elders. They came to him, and he began to ask them not to surrender to the Pechenegs for at least three more days, and to do in these three days what he said. The elders were happy to postpone this difficult task for everyone and agreed with it. Meanwhile, the elder asked to bring him oats, wheat or bran, as much as he could. Then he ordered to prepare the talkers, from which the jelly is made. Then he ordered to dig a well, put a tub in it, and fill it with a prepared talker. Then he asked me to bring honey, dig another well, put a tub in it and fill it with a well-fed one, which was prepared from the honey found.

The next day, leaving the hostages, they invited the representatives of the Pechenegs for negotiations. And when the Pechenegs entered the city, they began to admonish the townspeople to surrender and save their lives. To which they were told that they could lay siege to their city for at least ten years, but there would be no sense in this, because the land itself feeds them. And in order to present them with evidence, they first took them to one well, scooped up a chatterbox and cooked it. Then they went to another well, got enough food, began to eat themselves and regale the Pechenegs. Representatives of the Pechenegs took with them a jelly chatter and satiety and returned to their camp to talk about what they had seen. The Pecheneg princes marveled at the story of their ambassadors, tasted kissel and were full, but the next day they lifted the siege of the city and made their way home ...

Nikolai Ivanovich Vavilov, a world-famous Russian biologist, while on an expedition to Afghanistan and Iran, discovered spelled among the fields (a type of ancient wheat with a filmy grain and a brittle ear) oats in the form of a weed, because oats were not cultivated here. This allowed him to trace the development of oats from a weed to a revered crop. And the case looked like this. From Iran, wheat, together with weedy oats, was sold to neighboring Turkestan, where its cultivation was of great importance. And wherever wheat was exported, it was accompanied by oats. The further north you go, the more difficult it was to cultivate the tender spelled. And oats, being a persistent and unpretentious plant, walked triumphantly across the northern territories and European countries. Thus, oats became an independent agricultural crop.

At the moment, Russia ranks first in terms of land occupied for oats.

Using

Oat grain is used in the production of cereals, rolled oats, oatmeal, and even a substitute for coffee. Oats are also important in dietary and baby food, as it has excellent digestibility.

Naked oat grainssprout, make from unshelled grains. Oatmeal is used for making cereals, in muesli and in baked goods. Ice cream and milk are made from oats. Oats used to be used to make whiskey. The last plant was closed in 1975. Some beers are brewed with oats.

More than 95% of all grown oats are used for livestock in the form of grain, hay and silage. Oat straw and chaff are more nutritious than straw and chaff from other cereals. Happy pets.

Oats are widely used in medicinal purposes: prevents cardiovascular diseases, strengthens immune system and increases the body's resistance to infections, stabilizes blood sugar levels. Oats are used to treat rheumatism, chronic neurological pain, insomnia, stress, depression and exhaustion nervous system... Oat extract has been used in traditional Ayurvedic medicine to treat opium addiction. Oats have also been used to cure smoking addiction.

Oats have a calming effect on the skin. Added baths help soothe dry and irritated skin, including those with conditions such as eczema, psoriasis, chickenpox and sunburn. Oats can be used as a cleanser or skin scrub. Due to its wonderful properties, oats are a common ingredient in many cosmetics: soaps, shampoos, creams and gels.

Benefit

In April 2007, in the town of Epsom in Surrey (southern England), Alec Holden celebrated his 100th birthday and received a check for £ 25,000 from a bookmaker, where, when he was 90 years old, he made a £ 100 bet that he would live to see 100 years. The bet was placed 250 to 1.

When asked about the secret to longevity, Alec said that he always eats oatmeal in the morning.

But the bookmaker has now raised the bet on age up to 110 years, since Alec Holden is already the third who received a prize upon reaching 100 years old.

No wonder oatmeal and oats are very popular in England and Scotland. Barrymore, what do we have for breakfast today? - Oatmeal, sir.Oats are an amazing grain. It surpasses other crops in terms of the amount of nutrients. Oat seeds contain 18% protein. Oat protein contains such valuable amino acids as tryptophan, lysine, methionine. The amount of fat in oat seeds is higher than in other cereals (4.5%). Oats contain useful linoleic acid. The carbohydrate content of oat seeds is 60%, and the amount of fiber (5.4%) is superior to seeds such as wheat and rye.

Oats are rich in potassium, calcium, iron, zinc, manganese, magnesium, selenium, phosphorus, B vitamins, vitamins E, K, fiber and protein.

The proteins, carbohydrates, fats and vitamins present in its composition are optimal in their content. And this combination puts it at the top of all cereals for nutritional value. And nutritionists recommend it as the primary means for healing the body and proper nutrition. .

Since ancient times, oats have been revered for their outstanding medicinal properties. So Hippocrates, the most famous doctor in ancient medicine, who lived in the territory of Ancient Greece in the fourth century BC, knowing about its value, recommended to brew oat grains and drink this one. Until now, many people are treated and purified with a decoction of oats. There are hundreds of recipes oat broth, and we will present one of them at the end of this article.

But one French doctor who lived to be 120 years old used oats in preventive purposes, as follows: two glasses of broth on an empty stomach, two glasses before lunch for two hours and two glasses in the afternoon after three hours. He performed this rite three times a year for two weeks per course in summer, autumn and spring.

Eating oatmeal and more sprouted oat grains reduces the risk of high blood pressure and heart attacks. People with elevated level cholesterol levels usually lower cholesterol levels by consuming as little as 3 grams of oat fiber per day. This is very significant, as lowering cholesterol levels by 1% gives a 2% reduction in the risk of developing cardiovascular disease.

Oats contain beta-glucan, which significantly increases the rate of the human body's immune response to recognize and eliminate bacterial infections.

Oats are rich in selenium. Selenium helps to reduce asthma symptoms and prevent heart disease. Selenium has also been linked to a reduced risk of cancer.

There is research showing the benefits of oats and other grains in the prevention of breast cancer. Eating oats reduces the risk of breast cancer.

Speaking about oats, we cannot ignore the topic of sprouts, which is becoming more and more popular day by day among people who are thinking about their health. It should be noted that seedlings for food are obtained only from naked oats (it is often called simply shelled oats), since only this type of oat is resistant to threshing, which does not damage its grain. It should be remembered that oats were originally a weed, and almost all weeds have tremendous strength, survival and resistance. All these qualities are manifested in its grains, as well as all the power of the plant is transferred to the person who eats the grains.

In addition to a unique complex of nutrients, oats are a source of vitamin C and a number of antioxidants. Germination of oats multiplies its strength tenfold. Sprouts are able to rejuvenate the body, cleansing it of toxins, oats gives people a lot of minerals, increases potency in men, improves the condition of the liver and kidneys, cleanses blood vessels and improves the condition of the skin, hair.

Botany

What will the botanists tell us? And nerds are very fond of speaking in latin, therefore, the first word I heard from them was Avena Sativa (in translation - sowing oats). Having the nature of origin from a weed, oats have a developed root, penetrating to a depth of 120 centimeters, and sometimes more. Oats rise 1.5 meters above the ground, and smart gardeners often use it as green manure on their plots. In total, there are about seventy varieties of oats, and only 10-11 of them are sown. Most often we will meet sowing oats. It is an annual herb that can overwinter if necessary. It belongs to the family of cereals. In oats, the leaves are linear-lanceolate, rough to the touch, elongated and pointed, green or gray-gray, often with a waxy coating. It is a self-pollinated plant. Unlike wheat and rye, in which the spikelet is compact and firm on the main stem, the spikelets of oats are suspended on slender legs extending from the main stem.

Sowing oats are divided into maned, compressed and spreading, using the sign of the structure of the spikelet. And according to the structure of the grain: filmy and naked. For seedlings, we are most interested in naked oats. During threshing, the grains of chalky oats are damaged, resulting in oatmeal, which is not useful to us for germination. On the other hand, naked oats, after mechanical processing, retain the integrity of the grain. This is due to the fact that the grain of the chalky oat grows enclosed in leathery flower scales. And although these scales do not stick to the grain itself, their removal just leads to damage to the grain embryo. Flakes of naked oats do not tighten the grain, therefore, after threshing, such oats retain both their shape and the ability to germinate.

Oats are a very hardy plant, so they can grow even in northern areas. The strong immunity of oats enables it to withstand the harsh conditions of the northern zones. Its seeds can germinate at low temperatures of 2C, and can withstand short frosts. Grows well in almost all soils.

Recipes

1. Sprouted oats . Children like it with an apple.

2. Broth

1 cup unshelled oats in 6 cups water Add 11 raisins. Simmer in a saucepan for 40 minutes over low heat. Drink about 1 liter during the day oat infusion... The course is designed for 3 months.

3. Oatmeal jelly

Sift and rinse a glass of unshelled oats and pour over cold water (5 glasses). Bring to a boil and then simmer for 4 hours under a lid. Then strain through a sieve. If you want, add honey, jam, milk and even salt with toasted onions. Oatmeal jelly is eaten cold. Usually it is poured into molds, for example, for jellied meat and cooled. With cooled jelly they do the same as with jellied meat - they cut it into pieces and put it on plates. For flavor, add something sweet or salty. Its natural taste is sour, hence the name "Kissel".

from. But to the question: "Why?" only a few can name one or two reasons. In the best case, they will answer that this is a dietary food, and that it "invigorates" the horse.

Let's take a closer look at the advantages of oats. The same advantages apply to a large extent to human nutrition. Oat grain is of great importance in human nutrition. It is used to make cereals, flour, oatmeal, coffee substitute, biscuits, biscuits, etc. Products made from oat grains are well absorbed by the body and have dietary value.

Oat grain is more than other breads, contains fats and vitamins, is rich in protein, starch, alkaline salts, gums, essential oils, choline and other useful substances. Oats contain a lot of soluble fiber, vitamins E, C and K. The microelement composition of seedlings is also rich - they are a source of calcium, iron, magnesium, sulfur, silicon, chromium, zinc, iodine and fluorine.

Translated from Latin, Oats means to be healthy. Healing properties oats have been known since ancient times. The healing spectrum is very wide.

Oats - diet food

Of all the grain crops, two have film-coated grains - oats and barley. This leads to the fact that the fiber content in them is much higher than in grains without films (naked crops). However, for oats, this figure is significantly higher than for barley. Fiber stimulates the intestines, improves its peristalsis, promotes the formation of digestive enzymes. Even in the old days, people paid attention to the positive effect of fiber and to improve digestibility, they even added straw chaff to the grain feed. In addition, in the large intestine and, in particular, in the cecum, fiber becomes a substrate for the development of beneficial microflora. There is a long-standing debate among scientists as to whether these microorganisms are a source of energy nutrients for horses. But without a doubt the fact remains that vitamins (especially of group B) and other biologically active substances formed by microorganisms enter the blood.

The fiber content of grain feeds also contributes to better chewing and wetting with saliva, which increases the digestibility of the feed later. In addition, due to salivary amylase, the digestion of sugars, in particular starch, begins already in oral cavity... Therefore, the higher the amount of fiber in the grain, the better for its digestibility, namely, oat grains have the highest fiber content compared to other grain feeds... By the way, oat grains are generally chewed easier than other grain feeds, which means that teeth are worn less.

Crushing and flattening of oats according to different authors increase the digestibility of oats by 4 - 20%. However, this significantly reduces the time for chewing and wetting the feed with saliva, which in turn reduces its digestibility. And during crushing, as a result of heating the grain, the content of vitamins and dietary properties are also reduced.

Boiling and steaming does not increase the nutritional value of oats, but only vitamins and other biologically active substances are destroyed. But rinsing with cold water cleans the oats from dust pollution. Even the "cleanest" oats contain a lot of dust.

Good digestibility of oats

Within 2 hours after feeding, the oats leave the stomach, which means that the horse can work. In comparison, it takes about 6 hours for barley to do this, while other grains take even longer. What is it like doing physical work at full stomach, probably everyone knows.

Oat grains contain avenin and other substances

It is to this substance that we owe the "playfulness" of horses. For a long time people have known about the "blessing" effect of oats. This property is necessary for racetrack, sport and many other horses. But on the other hand, it is often a real problem for rental. B horses become sluggish without oats and gain weight quickly.

The presence of such biologically active substances as choline, glycocol and trigonelin in oats makes it indispensable for young and adult horses.

6. The high content of fat (including essential fatty acids) in oats provides an excellent condition of the horse's coat. Of all grains, only corn and oilseeds contain more fat than oats. But they have their drawbacks. In addition, fats are essential for the absorption of fat-soluble vitamins.

Oats are a source of complete proteins (containing all essential amino acids)

Of course, there is less of it here than, for example, in legumes. But a large amount of protein is needed only for growing young animals and horses carrying very intense loads (for example, triathlon during the competition period). In our own stables horses often suffer not from a lack of proteins, but, on the contrary, from protein poisoning... Permanent leg swelling is a typical sign of this problem. It has long been believed that the nutritional ratio of oats to roughage (hay) should be 1: 1, that is, if you want to give a horse 3 kg of oats (nutritional value on average 1 feed unit), then hay (nutritional value on average 0.4 feed units) should be given: 3 1 \u003d 0.4 X; X \u003d 7.5kg of hay. With this ratio and quality feed, horses have no gastrointestinal problems. This ratio should be changed only with significant physical exertion on the horse in order to provide it with the necessary amount of energy. The ration should be made, first calculating the horse's need for roughage, and then determine the amount of concentrates. So the low content of quality protein in oats is rather its advantage. If, nevertheless, the protein content is not enough (for example, for young fast-growing breeds of horses), then it is best to balance the diet with hay of legumes.

Lack of oats and other grains

The only drawback of oats, as, indeed, of all other grain feeds, is the low ratio calcium to phosphorus, therefore, in order to maintain the mineral balance of roughage, the horse's diet should be include calcified additives... This is especially true for horses carrying large physical exercise and sweating a lot, because calcium is consumed more intensively than phosphorus.

Quality oats have a characteristic, mild smell. Oat grain has a slight bitterness.

The smell of grain and its quality

Grain can have a herring smell when it is contaminated with smut spores; a sugary honey smell indicates that the grain is infected with mites; the smell of wormwood (and bitter taste) or garlic is the result of the contamination of the grain with these plants. Grain sprouted or damaged during the harvesting period acquires a sweetish taste, while grain is rancid when fat is oxidized. Dark spots, dull shade, musty, musty odor indicate deterioration.

Oat Dishes

Instant oatmeal - fine, pre-boiled and dried, it is enough just to fill it with hot water. This cereal is not used for baking: due to the very fine grinding, baked goods can become sticky.

Oatmeal is obtainedgrinding the grains into powder. When used for making yeast dough, it must be mixed with flour that contains gluten, since it itself does not contain gluten.

Oat bran - fiber-rich outer shell of grain; it is a useful addition to cereals, yeast-free dough and yogurt. When using them instead of flour when baking, replace with them from a quarter to a third of the total amount of flour, otherwise the products will become bitter.

Bran is also gluten-free, so they cannot be used in large quantities to make dough. But for those who consume meat, they serve as an excellent addition to minced meat for making meatballs and meatballs, meat (sausage) bread, meat dishes and casseroles. For 0.5 kg of minced meat, take about half a cup of oat bran.

Oats are widely known and one of the most common grains. This unpretentious culture grows both in the south and in the northern latitudes. Oat grain is very rich in useful properties and substances for humans. No wonder people have been using oats in their diet for many centuries.

The first mentions of oats are found in medical treatises of ancient Greece and India. This means that then they already knew about the beneficial properties of oats and used it not only for food, but also for treatment, as a general tonic and sedative. They loved oats in Russia too. Broth of oats was given to seriously ill and weak people, including children.

Oats composition

Beneficial features oats are due to the richest composition of its grain. Oat grain contains almost all B vitamins: B1, B2, B3, B5, B6, B9. Eighteen amino acids, including essential amino acids: valine, tryptophan, threonine, isoleucine, leucine, lycine, phenylanine, methionine. That is, amino acids that cannot be synthesized in the human body and must be supplied with food.

The grain of oats is unique in terms of a set of macro and microelements. Most of all it contains phosphorus - 523 mg, potassium - 429 mg, magnesium - 177 mg, calcium - 54 mg. Iron, sodium, zinc, copper and manganese are present in oats. Oatmeal is the richest of all grains in terms of fat content. It contains up to 9% fat. Oat protein is the closest in its amino acid composition to human muscle protein.

Beta D-gluconate, one of the most useful components of oats, was discovered relatively recently. This component belongs to the soluble vegetable fiber in the class of polysaccharides. This polysaccharide is not absorbed by the human body, like fiber. Dissolving in water, it is able to bind and remove from the body harmful substances, has the property to slow down the absorption of sugar. This property of oats is used to lower cholesterol, prevent atherosclerosis, reduce cardiovascular diseases, and slow down the aging of the body. Just one incomplete glass a day of oatmeal provides the human body's daily need for fiber.

Useful properties of oats

New scientific research on oats has revealed exciting new information about the health benefits of oats. Eating oats in food can provide invaluable benefits to the body. Just one incomplete glass of oatmeal provides the human body's daily fiber requirement.

What else can oats be useful for the body and what useful properties it has, which will bring invaluable benefits for maintaining health.

Lower cholesterol

Oats are a significant source of dietary fiber. These fibers are composed of half soluble and half insoluble dietary fiber.

One of the components of soluble fiber. Found in oats is beta glucan. Studies have proven the effectiveness of beta-glucan in lowering cholesterol levels.

Soluble fiber entering the stomach and passing through gastrointestinal tract, form a gel that traps substances associated with cholesterol levels, thereby reducing the absorption of cholesterol into the blood.

Oats. Along with other grains, it is one of the best sources of compounds called tocotrienols. These antioxidants, which together with tocopherol form vitamin E. tocotrienols, reduce the synthesis of cholesterol and, accordingly, its level of absorption into the blood decreases.

Reducing cardiovascular disease

Lowering cholesterol levels have been shown to lower levels of certain cardiovascular diseases, such as ischemic disease hearts.

one study found that eating about 43 grams of oatmeal resulted in a loss of 3% of good cholesterol and 14% of bad cholesterol.

Another study found that eating 43-85 grams for 6-8 weeks of oat bran reduced bad cholesterol levels by 25%.

New research has shown that the antioxidants found in oats can lower cholesterol by reducing the adhesion of blood cells to the inner walls of arteries.

From this we can conclude - eat one cup of oatmeal a day and you will be fine!

Decreased blood sugar

Controlling blood glucose and insulin levels is essential in preventing many of the complications associated with diabetes. Found in oat grains, beta-glucan slows down the rise in blood sugar after a meal and keeps it level before meals.

Since beta-glucan forms a gel when food is digested, it increases the viscosity of the stomach contents and small intestine... This in turn slows down digestion and increases the absorption of carbohydrates into the bloodstream. This means that drastic changes in blood sugar can be avoided.

Reducing the risk of cancer

Oats, like other grains, are high in phytoestrogens, which may lower the risk of cancer. Oat phytoestrogens reduce the incidence of hormone-related cancers such as breast, prostate, endometrial and ovarian cancers.

Studies have shown that women who eat more fiber-rich foods have lower rates of breast cancer.

Insoluble fiber in oats reduces the level of carcinogens in the gastrointestinal tract.

Reducing high blood pressure

Eating fiber-rich whole oat grains daily can reduce the risk of hypertension and lower high blood pressure. This means that you can significantly reduce the intake of drugs.

High blood pressure, as everyone knows, can cause a number of serious severe heart and vascular problems.

Normalizes digestion

Oats are high in fiber. Dietary fiber plays an important role in the digestion process. Insoluble fiber, like a sponge, absorbs liquid many times its own weight, making the stool heavier and accelerating its passage through the intestines. Oatmeal - good remedy prevention of constipation.

Weight control

As the soluble fiber in oats is digested, it forms a gel that causes the stomach contents to become viscous, causing a feeling of fullness. This property of oats is very beneficial for weight loss, as it allows you to reduce the amount of food you eat.

This property of oats is especially important for children. The number of overweight children is growing all over the world today. Studies have shown that children who eat oatmealare less obese than children who do not eat it.

Boost immunity

The soluble oat fiber beta glucan also helps protect and boost our immunity. It helps neutrophils move faster to the site of infection and also increases their ability to fight bacteria faster.

And again we return to the question of starting your day with a plate of oatmeal, which can increase the immune response to pathogenic microorganisms that have just invaded our body.

Reducing the risk of type 2 diabetes

Oats are a rich source of magnesium, a mineral that cofactors over 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.

Current research shows that regular consumption of whole grains reduces the risk of type 2 diabetes.

For people with celiac disease

Although the presence of this disease was thought to be a lifelong avoidance of foods containing gluten, which is found in grains of wheat, rye, barley and including oats, recent studies have shown that oats, despite their high gluten content, were well tolerated by sufferers celiac disease.

Improving overall health

Oats have a higher concentration of well-balanced protein than other grains. Oats contain phytoestrogens that prevent cancer, which is a serious disease.

It contains a well-balanced content of essential amino acids that prolong life and general state health. Amino acids are essential for proteins that help ensure optimal functioning of the body.

Oats are also a source of essential vitamins such as thiamine, folic acid, biotin, pantothenic acid and vitamin E.

In addition, it contains zinc, selenium, copper, iron, manganese and magnesium in fairly high concentrations.

Beta glucan can help you fight infection and recover faster.

See the video about the beneficial properties of oats for the body.

Oats for athletes

Oats, like other grains, are rated primarily as a source of carbohydrates, which provide the necessary amount of calories for the high energy expenditure of athletes.

Oats alter metabolism and boost your body's overall performance from 45 minutes to one hour of moderate exercise.

Oats for women

Eating a serving of oat grains at least 6 times a week is especially good for postmenopausal women with high level cholesterol, high blood pressure and other signs of cardiovascular disease.

Studies have shown that women who consumed 6 times a week whole grain oats:

Atherosclerosis progressed more slowly;

Less plaque formation;

Less progressed in the walls of blood vessels.

In addition, consuming whole grain oats has been shown to reduce the risk of breast cancer during this period.

Include me in your oat bran or oatmeal, which will provide the body with fiber and prevent many serious illness in the postmenstrual period.

Oats in nutrition

Oats have been used in nutrition for a long time. Oatmeal is the national dish of England. Used in food oats and in Russia. Porridge was made from oats, oat jelly, kvass

For the first time, medical adviser to the British army Frank Buckland drew attention to the beneficial properties of oats in nutrition. He noticed that the soldiers who ate oatmeal were much stronger and more enduring. And the Swiss physician Bircher-Benner, the father of modern muesli, recommended flattened oat grains as healthy eatingas well absorbed and emollient.

Oatmeal and flour are ideal for diet food and are recommended for patients with chronic diseases, pregnant women, young mothers, children, the elderly.

Oats have a higher concentration of balanced protein compared to other grains. Rich chemical composition oats help fight and protect against many diseases, including cancer. The balanced composition of fatty acids and amino acids ensures good health, helps fight infections, and facilitates the normal functioning of the whole body.

Oats are irreplaceable in sports nutrition. First of all, oatmeal serves as a source of carbohydrates, which provide energy for a long time. Oats have been shown to have a positive effect on metabolism and increase endurance, scientifically proven. Eat oatmeal 45 minutes, an hour before training and you will provide yourself with the energy you need.

The range of products containing oats is large today. These include the well-known Hercules oat flakes, muesli, oatmeal cookies. They add oatmeal and flour to bread, ice cream, make a coffee substitute from oats.

How to cook oats

Different types of oats require different methods cooking. Before cooking, it is better to pour the oatmeal with cold water in the proportion of one part of the cereal and two parts of water. Then cook over low heat.

I have never seen a peeled oat grain in a store. Perhaps it is sold somewhere. Oat grain takes a long time to cook. Previously, it was cooked in a Russian oven. To shorten the cooking time for oat grains, it is better to first soak it in cold water at least overnight and then boil it in the same water.

Other ways you can use oats

Oatmeal cookies are loved not only by children, but also by adults. Add oatmeal when baking bread, muffins.

Oat bran can be added to cooked oatmeal.

Instead of rice, add oatmeal to the minced meat when making meatballs. It will be no less tasty.

How to choose and store oats

Do not stock up on oats in large quantities, as these grains have a higher fat content than other grains and will go rancid faster.

Oats are usually available from special diet food sections in the supermarket. It is sold packaged in packages. Weight varies by manufacturer.

It is not worth buying oats from the market as oats can be treated with chemicals there.

When buying oats, make sure the bag is free of moisture. Otherwise, the oats, if not spoiled yet, may soon become moldy.

When buying oatmeal, pay attention to the ingredients, make sure that there is nothing other than oats, there are no various additives and fillers. To muesli with oat flakes this does not apply. Other ingredients may be present.

Oats contraindications and harm

Oats contain natural substances called purines. In people who are susceptible to purines, excessive consumption of these substances can cause health problems.

Excessive accumulation of purines in the body can lead to accumulation of uric acid and a condition such as gout.

They can also cause kidney stones.

Therefore, people with gout and kidney stones should limit their intake of oats.

Although recent studies show that animal-derived purines can cause uric acid build-up, while plant-derived ones, on the contrary, can reduce it.

Gluten, which is found in every grain, including oats, can be a reason to stop eating. But this applies to people who are especially sensitive to gluten.

Watch a short video about the health benefits of oats

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