Today, when the industry of healthy nutrition is becoming dominant, and a healthy lifestyle and environmentally balanced nutrition is the trend of success, there will be no person who does not know what oats are. The chemical composition of flakes and cereals is simply filled with substances that are beneficial to our body. Fiber, fats, proteins, vitamins and trace elements - all this is contained in the product, and in quantities beyond the limits. Oats are recommended by all diets, on the basis of which they make baby food, even in cosmetology this healthy herb is used. The chemical composition of oats and its simplicity to the growing conditions made this crop one of the most common.
Information from Botany
Oats are an annual grass of the cereal family. It belongs to ancient cereals, which, unlike younger crops (wheat, maize, rice), have preserved the uniqueness of their grain. This became possible due to its genetic resistance, which gave the plant the maximum quantity and quality of useful components. For example, 100 grams of oats contains 17 grams of protein, in a similar amount of white rice - only 2.7 grams.
The genus oats (Avena) includes 33 species, of which the main agricultural plant is sowing oats (Avena sativa). Other plant species are weeds, and wild oats (Avena fatua) are the most common weed.
The stalk of oats is a straw with open nodes 0.5-1.5 meters high. The root system of the fibrous type. Leaves alternate, oblong, with linear venation. Oats blooms from July to August, the flowers are small and collected in inflorescences of complex ears, which consist of panicles, reach a length of 25 centimeters. The fruit is a grain, ripening by the beginning of autumn.
Sowing oats
In economic activity, a person uses grains, grass and oats straw. Hay grass is harvested during flowering, and straw is harvested.
In crop production, two varieties of oats are distinguished:
- Filmy - characterized by high productivity.
- Holozernova - characterized by lower productivity, exactingness to the growing conditions. But the grains of this variety are very easy to thresh.
In the wild, oat seed practically does not occur. As an agricultural crop, it is characterized by a short vegetation period (11–18 weeks), seed germination at low temperatures (from + 3˚C), and resistance to short-term frosts. All these qualities allow you to successfully grow this culture in the Urals and Siberia.
History reference
The birthplace of this plant is the northern part of China and the territory that Mongolia today occupies. Starting from the II millennium BC, here oats were processed together with the main crops - barley and wheat. And although it was considered a weed plant, even though the ancient farmers did not know about the chemical composition of oats, they knew about its beneficial properties.
Oats came to Europe in the Bronze Age (4th century BC), its traces are revealed in the territory of modern Denmark and Switzerland.
According to documentary evidence, by the end of the VIII century, oatmeal cakes became the main diet of the inhabitants of Scotland and England. And in the XVI century, the breweries of Nuremberg and Hamburg were famous for beer prepared on the basis of this grain.
On the territory of Russia, oats were used as a fodder crop, they made fat from it and boiled jelly. Data on this culture appear in The Tale of Bygone Years (XII Century). Oats came to America with the first settlers, where it was used as feed for horses.
The chemical composition and benefits of oats
The benefit of any product is determined by the presence in it of biologically active substances necessary for maintaining the vital activity. The composition of the raw oats includes the following components (the figures are given in the percentage calculation of the daily norm in 100 grams of the product):
- Over 10 vitamins. At the same time, the highest content of vitamin B1 (33%), vitamin H (up to 30%) and vitamin B4 (up to 22%) in the grain.
- Many macrocells, the main of which are phosphorus (41.5%), magnesium (33.8%), potassium (16.8%).
- Trace elements with maximum performance - silicon, vanadium, manganese. In addition to them, calcium, sodium, sulfur, chlorine, iron, iodine, cobalt, copper, molybdenum, selenium, fluorine, chromium, and zinc are present in the chemical composition of crude oats.
The nutritional value
In terms of nutritional value (proteins, fats, carbohydrates), the composition of oats is also unique (data per 100 grams of product):
- Protein contains 10%.
- Fat - 6.2%.
- Up to 55% carbohydrates.
- Edible fiber in oats up to 12%.
- Water contains up to 13.5%.
- Total calories - 316 kcal.
At the same time, in carbohydrates, which are part of the chemical composition of sowing oats, only 1.1% are sugars, and the rest is starch. This explains the low glycemic index of this product (the effect of the product on blood sugar).
The composition of the grain also contains 12 essential amino acids and 8 essential ones, and almost all fats are omega-6 fatty acids. At the same time, 100 grams of the product covers ½ of the daily human requirement for such fatty acids.
Oats in human life
This culture has a very diverse scope. Due to its composition and nutrition, crushed oats are widely used in the food industry. Hercules groats, butter, flour and even oat coffee are made from grains. Flour is used in the bakery, brewing and confectionery industries.
The plant is used as a feed crop in livestock. The chemical composition of oats makes it indispensable for fattening young animals.
All parts of the plant are used in the pharmacological industry and traditional medicine. The composition and nutritional value of crushed oats makes it an exceptional raw material for sports nutrition products.
Forage crop
Grain grains are used as raw materials for animal feed, grass as green feed, straw as roughage and as feed for feed.
The composition of oat grains makes it an indispensable feed for cattle and its young, horses and poultry. The nutritional value of whole oats is very high - 1 kilogram corresponds to 1 feed unit, and this is up to 92 grams of pure protein.
Oat straw is also a good animal feed: 1 kilogram corresponds to 0.31 feed unit, and the composition of oats is 40% carbohydrates and 7–8% protein.
Why do we need it
Useful qualities of cereals depend on the method of processing grain. In general, the composition of a decoction of oats brewed in a thermos is useful for a person in the following:
- Iron helps restore blood composition.
- Copper is involved in stabilizing the composition and disinfection of blood.
- Potassium takes part in the improvement of blood vessels, stabilization of the heart, maintaining water-salt balance.
- Magnesium affects the tone of the nervous system.
- Phosphorus contributes to the development of the musculoskeletal system.
- Selenium is indispensable as an antioxidant for tissues and interstitial fluids.
- Vitamins are involved in intracellular nutrition and provide the metabolism of all body cells.
- Amino acids affect the functioning of the endocrine system.
- Iodine and manganese improve the functioning of the thyroid gland.
But do not forget that the use of oats is contraindicated for people who suffer from kidney or heart failure, patients with stones in the gall bladder, and who have problems with the digestive tract.
In addition, the less processing the grains undergo, the more useful substances for humans are stored in them.
The basis of cooking and nutrition
Flour and cereals, as well as cereals, are made from oat grain. They are used for cooking various cereals, first courses, jelly and baking.
In European cuisine, cereal dishes have long gained popularity. What is the obligatory morning oatmeal in England worth? But Scotland is hard to imagine without a browze or pancakes based on oatmeal. In Germany and Ireland, beer based on cereal is especially popular. And in North America, oat milk is very popular.
Everyone knows about the use of oats in nutrition. Mono-diets and various diets with the addition of cereal products allow you to lose up to 3 kilograms in a few weeks.
In medicine and cosmetology
The chemical composition of oats has found its application in official and traditional medicine. This cereal has an anti-inflammatory effect, promotes physical endurance, and has stress-protective properties. Decoctions, tinctures and infusions are indicated for increased fatigue, decreased performance, during rehabilitation after infectious diseases and surgical interventions.
Oats - one of the components of biologically active additives, it normalizes the processes of formation and excretion of bile. Cereal products are useful for anemia, tuberculosis, fevers and edema, allergies, diabetes.
The antiseptic properties of oats are used in the treatment of acne and hair strengthening. Cereal masks have a whitening effect and regenerative properties.
Yogi food
Germinated oat grains in food used to be exclusively yoga. But today, the usefulness of this product in the healthy nutrition industry is known to everyone. In addition to all the previously listed beneficial substances, the composition of sprouted oats includes proteolytic enzymes that have antioxidant and anti-aging effects on the human body.
The use of 10-15 seedlings per day will be a good prevention of tuberculosis, hypertension, diabetes mellitus, nervous disorders, brittle hair and nails. This product is recommended for the prevention of colds, the normalization of the digestive tract, the normalization of the hormonal background of men and women.
Germinated grains can be eaten raw, cooked from them a decoction and jelly. Sprouts include salads from vegetables and fruits.
Oatmeal for breakfast
As you know, breakfast is a very important meal and it is he who sets up our body to work throughout the day. For the sweet tooth, oatmeal in the morning becomes a salvation from multiple snacks throughout the day. Due to its low glycemic index, oats dull cravings for sugary foods and reduce hunger.
It is proved that a morning breakfast of oatmeal reduces the number of snacks during the day by one third. But only with the use of whole grain oats, the cooking time of which begins with 20 minutes.
Do not forget about the daily allowance - for men it is 150 grams, for women about 100 grams of oatmeal. Starch, which is contained in oats, can do a disservice to couch potatoes and office workers. After all, this polymer carbohydrate can also lead to weight gain, as well as to stagnation and inflammatory processes in the lower intestine.
Do not like porridge - prepare healing kvass
Oat-based kvass is a delicious and amazing drink. It has an immunomodulatory and tonic effect on the body, and in addition:
- It retains amino acids, which stimulates the endocrine system.
- Removes toxins, lowers cholesterol.
- Saturates with vitamins and minerals.
- Improves the condition of the skin, hair and nails.
- A large amount of folic acid is especially beneficial for pregnant women.
- Diuretic properties prevent swelling.
In addition, it is very simple to cook at home. You will need 0.5 kg of oat grain (you can also cereal), 5 tablespoons of sugar, 2 tablespoons of raisins and 3 liters of water. Having mixed all the ingredients, kvass is left to ferment for 3 days at room temperature. Then the product is filtered and the drink is ready to drink. You can store kvass in the refrigerator. Try to make such a drink and your children will stop asking to buy lemonade, and their immunity will be strengthened.
Warning! The drink should be abandoned to those who suffer from heartburn, gastritis and diseases of fungal etiology.
How to choose the right product
A huge selection of oat products is presented on store shelves today. And the most common, of course, grits of different grinding and varying degrees of purification. How to choose the right product and really useful? Use a few recommendations:
- Avoid dry breakfast cereals. Ready-made bags, as a rule, have a lot of sugar and flavorings. Such breakfasts do not saturate and do not add vitality. In addition, various additives can cause allergies, rashes, and disorders of the gastrointestinal tract.
- Give preference to whole grains. Remember that each new clarification of the grain leaches useful elements from its composition.
- Choose a product with a minimal simple composition. In a simple cereal, you can independently add chocolate, nuts, fruits and berries, honey instead of sugar. This is saving the family budget, and quite tangible benefits for the whole organism.
- Look carefully at the packaging. Oat groats must be hermetically sealed - this is how fats in oats are not oxidized, which minimizes specific bitterness.
To summarize
Having accustomed himself to the use of products from this healthy cereal, a person receives:
- Metabolism control. Proteins trigger the regeneration of cells and tissues, fats fill cell membranes, and carbohydrates fill cells with energy.
- Stabilization of the gastrointestinal tract. First of all, due to soluble fiber, which contributes to the integrity of the mucous membrane of the small and large intestines.
- Maintaining optimal insulin levels in the blood. And this, in turn, leads to more efficient fat burning, cholesterol elimination, prevention of diabetes and cardiovascular pathologies.
- Increase vital energy. Stimulation of the brain leads to increased efficiency and reduced fatigue, increases stress resistance.