At present, most of the cereals sold in the market are instant and are very convenient and fast to eat. However, it has undergone a high-temperature aging process during processing, so the vitamin content of cereals has been reduced.
The key to eating cereals is the correct method of cooking oatmeal
Instant cereals can be divided into two types: plain cereals and mixed cereals, depending on the main ingredients. The former does not have a strong wheaty and fruity aroma, but only emits a hint of natural wheaty aroma. When buying, it is important to note that over-taste flavored cereals are likely to have added flavoring additives. In addition, the original flavored oatmeal does not contain white sugar and salt, and retains most of the nutrients in the original wheat. It is particularly beneficial to the body and is more suitable for people with middle-aged and elderly people, diabetics, people with high blood sugar and high blood lipids. Mixed cereals are generally added milk powder, bean flour, walnuts and almonds. Milk powder and soy flour effectively supplement the protein content of pure oatmeal, and the oils contained in walnuts and almonds greatly increase energy intake, but their common disadvantage is the addition of white sugar, which increases the supply of heat. This type is more suitable for children and adolescents who have higher energy needs. One of the important nutrients of cereals is soluble dietary fiber, which is mainly found in oat bran and is lost to varying degrees during processing.
When choosing cereals, pay attention to the total energy, carbohydrates, soluble dietary fiber, and protein content for each small package or 100 grams. The total energy should not exceed 350 kcal, the carbohydrate content should not exceed 60%, the soluble dietary fiber should not be less than 8 grams, and the protein content should be about 10%. This type of cereal has a low nutritional loss and a more balanced nutrition. One of the keys to eating cereals is to avoid prolonged high-temperature cooking to prevent vitamin damage. The longer the cereal is cooked, the greater its nutritional losses.
The correct method of eating cereals: raw cereal needs to cook for 20 to 30 minutes; cooked cereal takes 5 minutes; cooked cereal and milk to cook only takes 3 minutes, the best time to stir the middle.
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