Currently, most cereals sold on the market are instant, making them very convenient and quick to eat. However, they undergo a high-temperature cooking process, which reduces their vitamin content.
Instant cereals can be divided into two types based on their main ingredients: plain cereals and mixed cereals. The former do not have a strong aroma of grains or fruits, but only emit a light, natural scent of oats. When buying, be aware that plain cereals with a very strong flavor may have added flavorings. In addition, plain cereals do not contain white sugar or salt, retaining most of the nutrients of the original oats, making them particularly beneficial for health and more suitable for middle-aged and elderly people, diabetics, and those with high blood sugar and blood lipids. Mixed cereals generally contain milk powder, soy powder, walnuts, and almonds. Milk powder and soy powder effectively supplement the protein content of pure oats, while the oils in walnuts and almonds significantly increase energy intake. However, their common drawback is the addition of white sugar, which increases calorie intake. This type is more suitable for groups with higher energy demands, such as children and teenagers. A very important nutrient in cereal is soluble dietary fiber, which is mainly found in oat bran and can be lost to varying degrees during processing. When choosing cereal, pay attention to the total energy, carbohydrates, soluble dietary fiber, and protein content per small packet or per 100 grams. The total energy should preferably not exceed 350 kcal, the carbohydrate content should not be higher than 60%, the soluble dietary fiber should be no less than 8 grams, and the protein content should be around 10%. Such cereals have less nutrient loss and more balanced nutrition. A key to eating cereal is to avoid prolonged high-temperature cooking to prevent vitamins from being destroyed. The longer the cereal is cooked, the greater the nutrient loss.
Correct methods for eating cereal: Raw cereal needs to be cooked for 20-30 minutes; pre-cooked cereal takes 5 minutes; and pre-cooked cereal cooked with milk only takes 3 minutes, with stirring once in the middle being recommended.