Muesli is a Western breakfast staple that consists of whole grains, seeds, nuts, fruit and milk. These ingredients are often minimally processed and contain essential nutrients for proper functioning of the body. which in addition to providing energy, it also helps to enhance health as well
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Muesli is now known more and more among Thai people for its healthy menu that helps in weight and fat management. In addition to low calories, low fat and a variety of nutrients. Muesli is also an easy and time-saving breakfast dish. Let’s see how muesli is made. And what are the benefits?
Ingredients and Benefits of Muesli
The composition of muesli may vary according to taste. But most often belong to the following groups.
– whole grains like oats, wheat
– Seeds such as flax seeds, pumpkin seeds, sunflower seeds
– Nuts like almonds, macadamias, walnuts
– Fruits, both fresh and dried, such as apples, bananas, strawberries, raisins
The drink that is added when eaten is usually cow’s milk. But you can use soy milk, almond milk or other types of milk. to yogurt and fruit juice for added flavor and benefits. For some people, pour milk or other beverages into the muesli and let it sit overnight or for hours to soften the mixture. which will give a different touch and may make it easier to eat
You can see that there are many ingredients in one bowl of muesli. thus helping the body receive a variety of nutrients Both carbohydrates, dietary fiber, proteins, fats, vitamins and minerals that are essential for the functioning of the body and brain. Which is beneficial to the body and health in the following areas
- Stay pregnant and don’t make you hungry often.
Carbohydrate foods are the body’s main source of energy. Which is the main ingredient in muesli like oats and other less-refined grains are sources of carbohydrates. They are also complex carbohydrates that take longer to digest than simple carbohydrates like white rice and other refined grains. When the body takes a long time to digest, it helps you feel full for longer, stays in the stomach and helps reduce frequent hunger and small bites. Therefore, it may be beneficial for people who want to control calories or are losing weight.
- Fat loss
The whole grains and fruits that make up muesli are rich in fiber, known for their digestive function. Reduce constipation Fiber also helps reduce the amount of bad cholesterol or LDL (Low-Density Lipoprotein) in the blood as well. Muesli may therefore be beneficial for those who want to control the amount of fat in the blood. such as patients with cardiovascular disease cerebrovascular disease and obesity
In addition, some scientific evidence also indicates that Regularly eating a high-fiber diet, along with increasing physical activity, might reduce the amount of body fat. Consequently consuming muesli that contains high fiber ingredients may help reduce body fat deposits and may improve your appearance.
- Increase muscle and rejuvenate the body.
While most of the ingredients in muesli go out to carbohydrates, which are the body’s main source of energy, grains, seeds and nuts contain higher amounts of protein than the refined white rice that Thais consume in their diet. Every day The protein will help repair the worn out parts. Strengthen the body, including skin, muscles, bones, internal organs, hair and all organs. as well as maintain normal body functions If anyone is in the exercise to gain muscle or is in recovery from an injury. Eating muesli may provide the body with both carbohydrates and protein. especially when eaten with milk
- Reduce the risk of diabetes.
Fiber is a nutrient that has many benefits. Both reduce blood fat help in excretion It may also help reduce the risk of type 2 diabetes. This type of diabetes is caused by the body’s inability to use sugar properly and can result in an imbalance in blood sugar. One factor in type 2 diabetes is the regular consumption of foods high in sugar and fat. Consuming fiber may help with blood sugar and fat levels.
One study looked at the protective properties of type 2 diabetes from breakfast cereals. It was found that those who ate muesli or breakfast containing high fiber oats were less likely to develop diabetes. Therefore, it is possible that consuming a high-fiber breakfast like muesli may prevent and reduce the risk of type 2 diabetes.
Depending on the ingredients, muesli contains other nutrients such as vitamin A, vitamin B, vitamin C, calcium, magnesium, iron and antioxidants. These nutrients are necessary for the functioning of the body, thus helping various systems to function normally.
However, these benefits are only part of a number of studies. This type of diet may have different results for each person. This depends on eating other types of food each day. Exercise, congenital disease, lifestyle, and genetics
In addition, instant muesli Too much flavored muesli Or eating inappropriate amounts can cause more harm to the body than good, so choose raw materials that are not prepared or prepared with little. Eat a variety and eat in moderation for healthy results
Make your favorite muesli bowl yourself.
Muesli can be called a convenience food and it’s easy to make. Just mix the desired ingredients in a bowl. Pour the milk along and eat. A simple example of how to make muesli. Start with ⅓ cup instant oatmeal followed by 1 sliced banana, 1 tablespoon sunflower seeds, 2 tablespoons pumpkin seeds. Add milk, yogurt, or your favorite beverage. Stir together and eat. Or it can be kept overnight to make it easier to eat.
Soaking the muesli overnight or for several hours may help your body get more nutrients. Because some grains and nuts contain antioxidants. (Antinutrients) as a component They may reduce the absorption of other nutrients, but soaking muesli with milk or heating the muesli may help reduce levels of this substance.
In addition to these raw materials You may add other favorite ingredients such as fresh fruit, dried fruit and nuts, or change the type of drink. To increase the health benefits and adjust the nutrients in muesli to meet the goals of each person. You may follow these tips.
-Choose low-fat or fat-free milk and yogurt. For those who want to control the amount of fat
– Choose plant-based milk instead if you are allergic to cow’s milk. or have lactose intolerance
– Choose freshly squeezed juices instead of instant juices to reduce the amount of sugar from flavoring. Opting for freshly squeezed juices may also add nutrients, vitamins and antioxidants to your meals.
– Add natural sweetness instead of high sugar drinks by adding fresh fruit. Or you can use a small amount of honey and sprinkle some spices.
– Be aware of the amount and type of ingredients that may affect your weight and health. especially fruit with a very sweet taste, dried fruit, flavored and flavored beverages because even though it is a healthy food, eating too much or making bad choices can have the opposite effect.
Eating muesli can increase the risk of food allergies. Because not many people are allergic to nuts and grains. Both of which are the main ingredients of muesli, so if you have a history of food allergies, should avoid that food Or if eating and having unusual symptoms such as red rash, itchy skin, coughing, swollen mouth, difficulty breathing, or abdominal pain, you should see a doctor immediately.
Muesli is a nutritious and convenient food. both making and eating If anyone is looking for an easy-to-make, time-saving breakfast, muesli might be one of those foods. Because it can be made and kept overnight. as well as providing energy and health benefits