How to pick a good oatmeal如何挑一款好的燕麦片

Fan Zhihong, the dietitian, said, "the so-called oatmeal is a piece of the whole swallow. Why do you want to press it? It's very simple, because the whole grain of oats is too hard and the seed coat is too tough. It's too hard to cook. After the squash, it's much easier to cook. "
营养师范志红老师说：“所谓燕麦片，就是用整燕麦粒碾压成的片。为什么要压一下呢？很简单，因为整粒的燕麦粒太硬，种皮韧性太大，太难煮了。压扁之后，烹调起来就方便很多。”

Oatmeal and egg cake, this is a once with me for a long long long period diet, memory I should take it as a good breakfast to eat at least a few months......

It is a high quality low GI carbon water + protein combination, plus oat's own grain fragrance, it is really tasty, how to eat is not greasy.

However, the difficulty of this dish is basically 0.1... And when you see this article, you may be on the way to the national day. Today we will talk with you about how to choose oats in the supermarket, raise knowledge and avoid thunder.
而燕麦片鸡蛋饼，这是一个曾伴我度过长长长长减脂期的食谱，记忆中我应该把它作为早餐至少吃了好几个月吧……

它是优质的低GI碳水+蛋白质组合，再加上燕麦本身的谷物香，真是好吃到不得了，怎么吃都不腻。

不过鉴于这道菜的难度基本为0.1……并且当你看到这篇文章时可能正在国庆旅途中，索性今天就和大家聊聊「怎么在超市选择燕麦片」，涨点知识，避免踩雷。
First, come to the conclusion: choosing a really healthy cereal oatmeal needs to remember these two points.
一、首先上结论：选择一款真正健康的谷物燕麦片需要记住这两点——
1, the more simple and better the ingredients table, and the top priority must be oats;
1、配料表越简单越好，并且排首位的必须是燕麦；
2, choose the nutritional composition table of dietary fiber and protein, and the protein is more than 12%.
2、选择营养成分表里膳食纤维和蛋白质高，且蛋白质≥12%
Two. Real beat
二、实拍
This is my small and medium-sized supermarket in my house downstairs, and some of the big supermarkets are sure to have, so it is more representative:
这是我在我家楼下的中小超市拍的，这里有的大超市肯定都有，所以更具有代表性：

The first step to get a package of cereal is no matter how attractive the packaging is and how attractive the text is. Please turn it to the back of it one time without hesitation. Look at the two things: (1) the ingredient list; (2) the nutrition ingredient list.
拿到一包麦片后第一步，无论它包装有多诱人，文字介绍有多吸引，请一秒不带犹豫地翻到它的背面，看这两个东西：（1）配料表；（2）营养成分表。
So, what do you look at in the ingredients list?
那么，看配料表都看啥呢？


So which should be say no? If the list of ingredients: sugar, starch, creamer, creamer, glucose syrup, hydrogenated vegetable oil, dextrin and so on, please put them firmly back on the shelf!
那么哪些应该say no？如果配料表里有：白砂糖、淀粉、植脂末、奶精、葡萄糖浆、氢化植物油、糊精等等的，请坚决地把它们放回货架！

So which should be say no? If the list of ingredients: sugar, starch, creamer, creamer, glucose syrup, hydrogenated vegetable oil, dextrin and so on, please put them firmly back on the shelf!
那么哪些应该say no？如果配料表里有：白砂糖、淀粉、植脂末、奶精、葡萄糖浆、氢化植物油、糊精等等的，请坚决地把它们放回货架！


Damn, this kind of cereal and mostly under the banner of "elderly oatmeal" and "walnut cereal", "beauty of cereal such as red dates" banner, but eat this kind of cereal is entirely in sugar + essence, if hyperglycemia / diabetes distress in elderly people eat this is one disaster after another.
可恶的是，这类麦片又大都打着“老年人燕麦片”、“核桃营养麦片”、“红枣养颜麦片”之类的旗号，殊不知吃这类麦片完全就是在吃糖+香精，如果有血糖高/糖尿病困扰的老年人吃的这个更是雪上加霜。


Some people say, what about the imported oatmeal with dried fruit, nuts and milk? Is nutrition more abundant?

I feel that all of these additives, will be essential in order to taste at the expense of nutrition, such as dried fruit is preserved, nuts are also added a lot of extra oil and sugar, milk is simply called cream. Eating oats is for the sake of health. Why don't you eat fresh fruit, no added nuts and pure milk? For example, dried fruits and cereals in this cereal are made from white granulated sugar and dextrin, which is actually contrary to our original pursuit of healthy whole grains.
有人说，那些加了水果干、坚果、牛奶啥的进口燕麦片怎么样呢？营养是不是更丰富？

我是这么觉得的：所有的这些添加物，基本都会为了口感而牺牲营养，比如水果干是糖渍的，坚果也加了很多额外的油与糖，所谓牛奶干脆就是奶精。吃燕麦本身就是为了健康，那为什么不吃新鲜的水果、无添加的坚果和纯牛奶呢？比如这款麦片里的水果干和谷物就是用白砂糖和糊精添加而成，这就真的和我们追求健康全谷物的初衷背道而驰了

So, the basic ingredients in this step can put a lot of garish oatmeal removed and flashy without substance.
所以，基本在配料表这一步就能把很多花里胡哨且华而不实的燕麦片剔除了。
Look at the ingredients list and look at the nutrition table.
看完配料表，看营养成分表。
Here is the most simple and crude choice: if the protein content of an oatmeal is less than 12%, it means that it is not pure oats but sugar, maltodextrin and rice flour and other nutritional ingredients. So we should choose protein content more than 12% oatmeal.
这里有个最简单粗暴的选择方式：如果一款燕麦片的蛋白质含量低于12%，那么意味着不是纯燕麦，而是加了糖、麦芽糊精和米粉等其他地营养价值配料。所以应该选择蛋白质含量≥12%的燕麦片。

On this basis, the first choice of dietary fiber is high, after all, eating oatmeal is the main weight of the dietary fiber.
在这个基础上，再优先选择膳食纤维高的，毕竟吃燕麦片主要看重的也是它的膳食纤维。