燕麥好處多,也要注意選擇

Oatmeal can be a fantastic breakfast option. According to Healthline, oats are packed with vitamins and minerals like manganese, copper, iron, and more. They're also an excellent source of carbohydrates and fiber. Oats are high in antioxidants that have anti-inflammatory benefits. Eating oatmeal frequently can lower cholesterol, improve blood sugar control, and improve digestion.

燕麥片是一種很棒的早餐選擇。根據(jù)Healthline介紹，燕麥富含維生素和礦物質(zhì)，如錳、銅、鐵等。它們也是碳水化合物和纖維的極好來源。燕麥富含抗氧化劑，具有抗炎作用。經(jīng)常吃燕麥片可以降低膽固醇，改善血糖控制，改善消化。

Oatmeal comes in many forms. It can be made by boiling whole-grain oats in water, but this preparation method can be time-consuming. Because of this, instant oats and quick-cooking oats are popular among consumers because they don't take as long to prepare. However, processed versions of oats often contain additives to improve their texture, taste, and cooking time. According to Eat This, Not That!, glyphosate, a carcinogen, has been found in various oat products in recent years. Choosing an organic oatmeal product may help you avoid the risk of eating this substance. It should be noted as well that more research is necessary to support this claim.

燕麥有很多種。一種是加入水中煮沸的全麥燕麥，但這種制備方法可能很耗時。正因為如此，速溶燕麥和速食燕麥在消費者中很受歡迎，因為它們不需要花那么長的時間來準備。然而，為改善質(zhì)地、口感和烹飪時間，經(jīng)過加工的燕麥通常含有添加劑。根據(jù)《吃這個，不要吃那個!》近年來，在各種燕麥產(chǎn)品中發(fā)現(xiàn)了一種致癌物質(zhì)——草甘膦。選擇有機燕麥產(chǎn)品可以幫助你避免食用這種物質(zhì)的風險。還應(yīng)該指出的是，需要更多的研究來進一步驗證。

Unless you're buying plain oats, many oatmeal products contain added ingredients for taste. Added sugar is very common in store-bought oatmeal (via CNET). Just one serving of packaged oatmeal can contain half of your daily recommended sugar intake. It's best to buy unsweetened oatmeal and add in flavor enhancers yourself. Honey, nut butter, yogurt, and fresh fruit are all natural ways to improve the taste of your breakfast.

除非你買的是純燕麥，否則很多燕麥產(chǎn)品都含有增加口味的成分。添加糖這種成分在商店購買的燕麥片中非常常見。一份袋裝燕麥片就含有你每日推薦糖分攝入量的一半。最好買不加糖的燕麥片，自己添加風味增強劑。蜂蜜、堅果醬、酸奶和新鮮水果都是改善早餐味道的天然方法。

Some ultra-processed oatmeal products may also contain less fiber than plain oats. Ideally, you should choose a product that contains at least three grams of fiber per serving (via HuffPost). You should also choose oatmeal that has as few ingredients as possible.

一些精加工燕麥也可能比普通燕麥含有更少的纖維。理想情況下，你應(yīng)該選擇每份至少含有3克纖維的食品。你還應(yīng)該選擇成分盡可能少的燕麥片。如果你遵循這些指導方針，你會對你的早餐選擇感到滿意。