Monday, April 19, 2010

Breakfast post work out -
Quick Oats + Rice Milk + Vanilla Essence (Sugar is in essence oops) + Little bit of Wheat Germ

A reminder for who of those who have forgotten.
Oatmeal and oat bran are significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. One component of the soluble fibre found in oats is beta-glucans, a soluble fiber which has proven effective in lowering blood cholesterol. Here's how it works. Soluble fiber breaks down as it passes through the digestive tract, forming a gel that traps some substances related to cholesterol, such as cholesterol-rich bile acids. This entrapment reduces the absorption of cholesterol into the bloodstream. The bad cholesterol, LDL, is trapped without lowering good cholesterol (HDL). 
Blood Sugars
Benefits of eating oats on blood sugars
Eating oats can spread the rise in blood sugars over a longer time period. Control of blood glucose and insulin levels is essential in preventing many of the complications associated with diabetes. Oat beta-glucan slows the rise in blood glucose levels following a meal and delays its decline to pre-meal levels. Here's how it works. As the beta-glucan in the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. This in turn slows down digestion and prolongs the absorption of carbohydrates into the bloodstream. This means dramatic changes in blood sugar levels are avoided. Other sources of soluble fiber are grains, fresh fuit and vegetables.

Bowel Function
Benefits of eating oats on bowel function
Oats have a high fiber content. Fiber is necessary in keeping bowel movements regular. Oats are high in both soluble and insoluble fiber. Insoluble fiber does not dissolve in water. It is spongy and absorbs many times its own weight of liquid. It makes stools heavier and speeds their passage through the gut, relieving constipation.
Weight Control
Benefits of eating oats on weight control
As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. The gel delays stomach emptying making you feel full longer which helps with weight loss. New research suggests that children between ages 2-18 years old who have a constant intake of oatmeal lowered their risk of obesity. The research found that the children who ate oatmeal were 50% less likely to become overweight, when compared to those children that did not eat it.

Athletic Performance
Benefits of eating oats on athletic performance
Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity. This website's author swears by them!
General Health and Longevity
Benefits of eating oats on general health and longevity
Oats have a higher concentration of well-balanced protein than other cereals. Oats contain phytochemicals (plant chemicals) which have been associated with protection from chronic disease such as cancer. They contain a good balance of essential fatty acids, which have been linked with longevity and general good health, and also have one of the best amino acid profiles of any grain. Amino acids are essential proteins that help facilitate optimum functioning of the body. Oats are a good source of essential vitamins such as thiamin, folic acid, biotin, pantothenic acid and vitamin E. They also contain zinc, selenium, copper, iron, manganese and magnesium. Oat beta glucan also appears to help speed up response to infection, which may result in faster healing. According to a new study, it was discovered that beta glucan can enhance the ability of certain human immune cells to navigate to the site of a bacterial infection, resulting in faster healing. So don't delay and start eating more oats today!
Nutritional value per 100 grams
Energy390 kcal / 1630 kJ
Carbohydrate66 g
Dietary fiber total11 g
   - Beta glucan5 g
   - Insoluble6 g
Total fat6 g
   - Saturated1.217 g
   - Monounsaturated2.178 g
   - Polyunsaturated2.535 g
   - Cholesterol0 g
Protein17 g
Calcium54 mg
Iron4.72 mg
Magnesium177 mg
Phosphorous523 mg
Potassium429 mg
Sodium2 mg
Zinc3.97 mg
Copper0.626 mg
Manganese4.916 mg
Vitamin C0 mg
Thiamin (B1)0.763 mg
Riboflavin (B2)0.139 mg
Niacin0.961 mg
Pantothenic acid1.349 mg
Vitamin B-60.119 mg
Total folate56 mcg
Vitamin B-120 mcg
Vitamin A0 IU
Retinol0 mcg
Amino Acids 
Tryptophan0.234 g
Threonine0.575 g
Isoleucine0.694 g
Leucine1.284 g
Lysine0.701 g
Methionine0.312 g
Cystine0.408 g
Phenylalanine0.985 g
Tyrosine0.573 g
Valine0.937 g
Arginine1.192 g
Histidine0.405 g
Alanine0.881 g
Aspartic acid1.448 g
Glutamic acid3.712 g
Glycine0.841 g
Proline0.934 g
Serine0.750 g

No comments:

Post a Comment