SiriSiri: "For a hard exercise day, e.g., a marathon, all-day intense exertion, or maybe even a competition, it can be worth 'carb-loading' the day before. This used to be the common belief, and I think it still applies today.
After eating this bowl of porridge and other breakfast sides, it's good to go exercise or do some household chores for a longer period of time. Some toppings, carbohydrates together, raise blood sugar significantly, so longer exercise is a good choice.
For prolonged and strenuous exercise, it's advisable to include long-lasting (e.g., rye bread) carbohydrates in the meal."
Oats:
- Oats contain more protein and fat than other grains grown in Finland. Most of the fat in oats is soft, or unsaturated fat, which is beneficial for health.
Oat protein is of high nutritional quality, as it is well absorbed. Oats are rich in fiber, more than half of which is beta-glucan, which is particularly beneficial for health.
Oats also provide B vitamins, iron, magnesium and zinc, among other things.
- Oats do not contain any gluten, unlike rye, wheat and barley. Therefore, oats are also suitable for people with celiac disease, as long as they are pure and not mixed with cereals containing gluten.
Oats promote the well-being of the intestines of people with celiac disease, as they help maintain a diverse range of beneficial intestinal microbes.
Oats are also suitable for a FODMAP diet that is gentle on sensitive stomachs and irritable bowel syndrome.
- Oats' soluble dietary fiber beta-glucan helps control blood cholesterol levels. It forms a gel with water in the intestines, which prevents cholesterol from being absorbed into the body.
The gel also binds cholesterol-containing bile acids in the intestines. This reduces the amount of cholesterol absorbed into the body during digestion.
- Oats' beta-glucan helps to balance the rise in blood sugar after a meal. The effect is based on the fact that oats form a gel during digestion, which slows down the emptying of the stomach and the absorption of nutrients.
Steady blood sugar promotes endurance and helps maintain alertness.
- Oats' fiber promotes stomach function, prevents constipation and supports intestinal well-being. One hundred grams of oats contain nine grams of fiber.
Foods high in fiber increase satiety and can therefore also facilitate weight management. Fiber is also food for beneficial intestinal microbes.
- Oats are rich in antioxidants, such as avenanthramides. According to research, they are beneficial, among other things, in the body's defense and inflammatory reactions.
The antioxidants in oats have been found to help, for example, soothe irritated skin.
Cashew Nuts
Nutritional content per 100 g:
Energy 2503 kJ / (603 kcal)
Fat 48 g
of which saturated 8.2 g
Carbohydrates 20 g
of which sugars 4.8 g
Dietary fiber 3.7 g
Protein 21 g
Salt 0.02 g
Oats
Nutritional content per 100 g:
Nutrient Target
Energy kcal 360.0 kcal 18 %
Energy kJ 1,506.8 kJ
Fat 3.5 g 5 %
Saturated 0.7 g 3 %
Carbohydrate 65.0 g 27 %
Sugar 2.9 g 6 %
Protein 13.0 g 13 %
Fiber 6.0 g 24 %
Energy distribution:
Fat 9 %
Carbohydrate 72 %
Protein 14 %
Fiber 3 %
Iron (Fe) 2.5 mg
