Oatmeal. Chemical composition and benefits of oatmeal. Vitamins and nutrients in oatmeal - how to use it in cosmetology? Oat flakes nutritional value per 100 g

The vitamin and mineral composition of oatmeal is represented by vitamins B1, B2, B3, B4, B5, B6, B9, E, minerals phosphorus, potassium, sulfur, magnesium, calcium, chlorine, sodium, silicon, iron, manganese, zinc.

The calorie content of oatmeal with water per 100 grams is 88 kcal. In 100 g of dish there are 3 g of protein, 1.7 g of fat, 15 g of carbohydrates. Oatmeal boiled in water is considered one of the most useful “suppliers” of easily digestible protein to the body.

The presence of starch in the composition provides high nutritional value of the dish. It is thanks to starch and fiber that oatmeal creates a feeling of fullness for a long time.

Calorie content of oatmeal with milk per 100 grams

The calorie content of oatmeal with milk per 100 grams is 102 kcal. 100 g of product contains 3.2 g of protein, 4.1 g of fat, 14.2 g of carbohydrates.

Milk porridge is rich in coarse fiber, which helps gently cleanse the stomach and also improves intestinal function.

Benefits of oatmeal

The benefits of oatmeal are difficult to overestimate. The main beneficial properties of the product are:

• boiled oatmeal is indicated for such health problems as VSD, malfunction of the thyroid gland, liver disease;
• doctors recommend eating oatmeal daily for those who suffer from increased acidity of gastric juice and colitis;
• the benefits of oatmeal for improving memory, increasing concentration, and preventing constipation have been proven;
• the large amount of B vitamins, magnesium, potassium and calcium in the porridge makes the product beneficial for the heart and blood vessels;

• calcium and phosphorus in porridge are necessary to maintain healthy bone tissue;
• oatmeal is recommended for the prevention of anemia and a tendency to flatulence;
• if you want to gently cleanse the intestines of toxins, there is no better way than daily consumption of boiled oatmeal;
• oatmeal contains many natural antioxidants;
• oatmeal amino acids improve the functioning of the nervous system;
• The low calorie content of oatmeal per 100 grams makes it a main component of dietary nutrition.

Harm of oatmeal

Consider the known harm of oatmeal:

• When consumed daily in large quantities of boiled oatmeal, the absorption of calcium in the body slows down and also ensures its faster leaching from bone tissue. This is due to the phytic acid content in the porridge;
• When you overeat oatmeal, a lot of starch enters the body, which is converted into sugar and increases glucose levels in the blood. Excess sugar is quickly deposited in the adipose tissue of internal organs;
• Some people are intolerant to the gluten contained in oatmeal.

How to cook oatmeal with milk correctly

If you have never cooked oatmeal with milk, it will be useful for you to consider the following recommendations when preparing the dish. The most popular recipe for oatmeal with milk involves the use of the following dish ingredients:

• 1 cup whole grain oatmeal;
• 2 glasses of fresh milk;
• 1 pinch of salt;
• 4 tablespoons sugar;
• 45 g butter.

Steps for preparing oatmeal with milk:

• Oatmeal grains are thoroughly washed with cool water and soaked in a pan of water for about 15 minutes. This soaking will reduce the cooking time of the porridge;
• Milk is poured into a clean saucepan. It is brought to a boil over low heat, without leaving it unattended so that it does not escape;

• Oatmeal is poured into boiling milk. The mixture is stirred and simmered over low heat for 15 minutes;
• after removing from the heat, the porridge is infused for 4 - 5 minutes;
• After this, add 45 g of butter to the oatmeal. Cover the porridge with a lid and leave with oil for another 5 minutes;
• Now you can eat porridge. For those with a sweet tooth, it is recommended to add jam, honey, and dried fruits to it.

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The history of oatmeal

Mongolia and northeast China are considered the birthplace of oats. Initially, oats were considered a weed that grew in fields with other crops that were already cultivated at that time. The first actual appearances of oat weed were recorded in the Bronze Age in the territory of modern Switzerland, France and Denmark.

In Rus', oats began to be consumed quite a long time ago, and already from the 12th century, culinary traditions of preparing oats in the form of porridges and jelly were created.

About oatmeal

The modern food industry offers many different types of oat-based products. Not all cereals offered are equally healthy. In summary, the following types of oatmeal-based products can be distinguished:

• . The most useful, in the form of whole grains. It has little starch, but a lot of mucous substances, which is why it is extremely useful in medical nutrition. When cooked, it increases in volume up to 5 times, but its cooking time is extremely long. To cook steamed uncrushed cereal, you need to simmer it for up to 2 hours, so it is practically not used in everyday cooking.

• . The grains undergo double mechanical processing, which is why the amount of coarse fiber in them decreases. However, their nutritional value remains high, and the benefits of oatmeal made from them are in many ways not inferior to steamed whole grains. The advantage of such cereals is a shorter cooking period - up to 40 minutes, the finished product gets a grayish-yellow color.

• Flakes. They are obtained by processing primary processed ground grains. The intensity of processing determines the type of product. Hercules flakes are the least susceptible to flattening; they retain their structure and, accordingly, a larger volume of fiber. Their preparation time is 20 minutes. “Extra” flakes are distinguished into three varieties and divided by size. The largest ones are obtained from whole kernels, the smallest ones from small, cut ones. Extra 3 flakes cook the fastest, in 5 minutes. But their composition is far from an ideal healthy product. The smaller the grain, the higher its glycemic index, and the faster it brings extra calories to the body. Accordingly, oatmeal for weight loss should be made exclusively from large grains, for example, coarsely ground “Hercules” varieties.

It is better to buy oatmeal in sealed plastic packaging, since during storage the cereal intensively absorbs moisture, and the cardboard box will protect the cereal less well during storage. For a healthy diet, coarse grains are ideal; the cooking time is approximately 8 minutes. Instant oatmeal packets have nothing to do with healthy food. Their calorie content, especially with sugar, is equivalent to that of a cake, and the rate of calorie absorption is similar.

You will get the healthiest dish by simply pouring boiling water over the oatmeal flakes and letting it brew under a tightly closed lid until the oatmeal flakes swell and are ready to eat.

For storing oatmeal, the optimal temperature is 8-10 degrees. At a different temperature, sugars form in it, and beneficial substances lose their properties. Therefore, it should be stored in a glass, tightly closed container in the refrigerator.

The benefits of oatmeal

According to nutritionists, it is difficult to find a more valuable product for a healthy diet. The grains are almost 100% coarse fibers. Some of them are insoluble, that is, they are excreted from the body in their original form. During the breeding process, they “take” with them a lot of unnecessary things. For example, fats, which cleanse the body of bad cholesterol. Or slags that contain dangerous acids and toxic substances that stimulate the development of cancer.

Among the beneficial properties of oatmeal, the most significant are:

• oats lower cholesterol levels and prevent blood clots
• improves thought processes and memory
• has an anti-stress effect
• increases body tone
• improves blood clotting
• regulates metabolism, which is very important for weight loss
• has a beneficial effect on kidney function
• prevents the development of osteoporosis
• helps strengthen the body
• has a beneficial effect on the condition of hair, nails, skin due to the high content necessary for the body microelements And vitamins
• reduces gastric acidity
• cleanses the body due to the high content of dietary fiber, promotes normal digestion, relieves constipation, colitis and indigestion
• normalizes the activity of the liver and thyroid gland
• Oatmeal has a low glycemic index. The product saturates the body with valuable, long-lasting carbohydrates that do not immediately settle on the hips and stomach, like from eating a cake. And they are consumed within a few hours, maintaining a feeling of fullness and without releasing excess calories. That is why the question of how many calories are in oatmeal is not relevant.

Harm of oatmeal

Despite the fact that oatmeal is considered one of the healthiest foods in the diet, there are also contraindications for its use. The harm of oatmeal can manifest itself in early complementary feeding of a child, introduced before eight months. It is especially undesirable to cook such porridges with milk, since the baby’s body is not able to break down animal fat before this period.

It is important to consider other risks:

• Gluten intolerance. Oatmeal is a gluten-containing product. This protein creates the very “gluten” that is valuable for people with gastrointestinal disorders. However, with individual intolerance (it is determined genetically), gluten can cause chronic inflammation in the intestines, which impairs the absorption of substances. This dangerous condition is called celiac disease. According to doctors, up to a third of the entire population of the planet is prone to it.
• Impaired absorption of calcium and other trace elements. This problem occurs due to the enveloping properties of the product. But with reasonable consumption it is not dangerous. Despite the benefits of porridge, it should not be abused. It is enough to include it in your diet 3 times a week.
• High calorie content. It is inherent in all varieties of oatmeal and cereals, but in instant porridges and small “Extra-3” flakes it becomes dangerous. These foods provide an immediate release of calories that stimulate the formation of fat tissue. This type of oatmeal does not make you lose weight, but makes you gain weight, so do not use it in your diet.

Cooking oatmeal

The traditional method involves cooking the cereal over low heat with constant stirring. You can cook with both milk and water. You can enhance the beneficial properties of porridge by adding a teaspoon of vegetable oil (olive, sunflower or flaxseed) to the plate.

A healthier way to prepare it is to steam the flakes with hot water or soak them in cold water or milk for several hours.

To steam, take the required volume of flakes and pour boiling water over it. Cover with a lid and let sit for at least 30 minutes until the flakes swell and become soft.

For the “cold cooking method,” oatmeal is poured overnight with milk, kefir or liquid yogurt without fillers. By morning they will swell and become soft; you just need to add your favorite ingredients to them to enhance the taste. This method allows you to preserve the beneficial properties of oats as much as possible.

Oatmeal recipes

The most familiar version of oatmeal to us, and perhaps the most beloved. Oatmeal with milk is an excellent option for baby food.

Ingredients:

• 2 glasses of milk
• 4 tbsp. l. oatmeal

• butter, sugar and salt to taste

Cooking method:

• pour milk into a saucepan and heat to a boil over low heat
• Add sugar and salt to the milk and heat it until the sugar dissolves
• pour oatmeal into the saucepan, turn the heat to low and cook the porridge for about 5-7 minutes, stirring occasionally
• After removing the porridge from the heat, add butter and let it brew under the lid for at least 5 minutes.

The porridge prepared according to this recipe is not very thick. If you want to make a thicker porridge, you should use more flakes.

The healthiest oatmeal is the one made from whole grains. It contains most of those useful elements for which we value oatmeal. Having spent a little more time preparing it than using oatmeal, we will get an extremely nutritious and healthy dish.

Ingredients:

• 1 cup whole oatmeal
• 0.4 l milk
• 3 tbsp. l. Sahara
• salt and butter to taste

Cooking method:

• After washing the cereal, fill it with water for about 5 hours
• then rinse it again and, pouring 3 glasses of cold water into the saucepan, add oatmeal there. Then put the saucepan on low heat and cook for about 40 minutes
• after that, adding milk with granulated sugar and a pinch of salt, cook the porridge until thickened
• then, transferring the porridge into a cauldron or clay pot, put it in a preheated oven and cook for about 1 more hour
• Place the finished porridge on plates and, putting a piece of butter in each, serve.

If desired, you can supplement the dish with jam, dried fruits, condensed milk and other products to your liking.

Chemical composition of oatmeal

Nutritional value per 100 grams of oat flakes:

• Carbohydrates (mainly starch) – 66.27 g
• Proteins – 16.89 g
• Fat – 6.9 g

Energy value in 100 grams of oat flakes: 389 kcal

Proteins in oatmeal

Essential amino acids:

• Valine – 0.937 g
• Histidine – 0.405 g
• Glutamine – 3.712 g
• Isoleucine – 0.694 g
• Leucine – 1.284 g
• Lysine – 0.701 g
• Methionine – 0.312 g
• Threonine – 0.575 g
• Tryptophan – 0.234 g
• Phenylalanine – 0.895 g

Essential amino acids:

• Alanine – 0.881 g
• Arginine – 1.192 g
• Asparagine – 1.448 g
• Glycine – 0.841 g
• Proline – 0.934 g
• Serine – 0.750 g

Conditionally essential amino acids:

• Tyrosine – 0.573 g
• Cystine – 0.408 g

Fats in oatmeal

• Saturated fatty acids – 1.217 g
• Monounsaturated fatty acids – 2.178 g
• Polyunsaturated fatty acids – 2.535 g

Minerals in 100 grams of oatmeal:

• Calcium – 54 mg
• Iron – 4.72 mg
• Magnesium – 177 mg
• Phosphorus– 523 mg
• Potassium – 429 mg
• Sodium – 2 mg
• Zinc – 3.97 mg
• Copper – 0.626 mg
• Manganese – 4.916 mg

Vitamins in 100 grams of oatmeal:

• Thiamine ( Vitamin IN 1) – 0.763 mg
• Riboflavin ( Vitamin B2) – 0.139 mg
• Niacin ( Vitamin B3 or Vitamin PP) – 0.961 mg
• Pantothenic acid ( Vitamin B5) – 1.349 mg
• Pyridoxine ( Vitamin B6) – 0.119 mg
• Folacin ( Vitamin B9 or folic acid) – 56 mcg

Benefits of oatmeal for the digestive system:

100 grams of oatmeal contains 10.6 grams of dietary fiber (fiber), which is equal to 30% of the daily requirement for an adult. Dietary fiber helps digest food and remove toxins.

Oatmeal is considered the most traditional breakfast dish. After all, it charges you with energy for the whole day, gives you vigor and makes you feel full. It is consumed not only in England; it is in great demand almost all over the world. It contains a large amount of useful vitamins and minerals that the human body needs so much. In this article we will look at the calorie content of dry oatmeal.

Useful properties of oatmeal

This cereal is not only the healthiest, but also one of the components of dietary dishes. It can be prepared with either water or milk. Oatmeal is made from oats, which can be considered a young crop.

To obtain oat flakes, it is customary to first grind them, and only then flatten them. Then the resulting product is squeezed out of the oil, and everything that comes out is subjected to heat treatment.

After all these procedures, oatmeal turns out fragrant and crispy. The difference between the grains themselves and the flakes is insignificant. It is from grains that oatmeal and bran are usually made.

Porridge is useful not only for children, but also for adults. It contains a fairly large amount of vegetable protein, which is the one that provides the greatest energy value.

Dry oatmeal calories

Regardless of whether the porridge is prepared with milk or water, it will still be very nutritious and tasty. All cereals contain quite a lot of carbohydrates. The calorie content of dry oatmeal per 100 grams is approximately 345 Kcal.

Dry porridge may differ from cooked porridge in the content of nutrients. The following are the elements that change their percentage in the composition after cooking:

1. Squirrels. In dry cereals their content is 15.3%, and in the form of porridge - 12.3%.
2. Fats. In dry - 6%, in porridge - 6.11%.
3. Carbohydrates. In dry - 78.8%, in porridge - 59.5%.

All grains change their shape and increase in size during cooking. That is why the energy value changes, it becomes a little lower. Now let’s look at the calorie content of dry oatmeal, depending on the method of its preparation.

You can find both instant and regular oatmeal on sale. But more often than not, people prefer instant oats. This reduces cooking time. However, it becomes less useful, but more on that later.

Calorie content of oatmeal porridge

The calorie content of dry oatmeal is quite different from porridge that was boiled in water. Thus, 100 grams of cooked cereal is 88 calories.

Some manufacturers have come up with instant oatmeal porridge, to which various dried fruits and berries are added. If you pour boiling water over such porridge and then eat it, your body will receive 350 Kcal. But if you are watching your figure, then it is better to refuse such porridge.

The calorie content of dry oatmeal is also quite different from porridge cooked in water. It has a little more calories than cooked in water. It is 105 Kcal per 100 grams of finished product.

It is thanks to this porridge that your body is saturated with complex carbohydrates. They help process glucose. If you add various dried fruits to porridge cooked with milk, then it will contain much more useful substances. During the season, the addition of berries and fruits, which contain a lot of useful substances, is welcome.

Oatmeal for weight loss

The high calorie content of dry oatmeal cannot in any way affect the figure, since when it is processed it decreases several times.

Its peculiarity can be considered that it is quickly absorbed by the body, and complex carbohydrates help preserve the energy that was obtained from the porridge itself. If you include porridge in your daily diet, it will help normalize digestion, making the entire process of losing weight much simpler and easier.

Storing oatmeal

Of all the oatmeal that is on sale, the healthiest are considered to be those that need to be cooked for about 15 minutes. In this case, industrial processing is reduced to a minimum, which makes it possible to preserve as much as possible all the beneficial properties.

If you buy oatmeal by weight or in transparent packaging, then you need to be able to evaluate it according to some criteria. That is, all the flakes must be intact and there should be no sediment in the form of flour at the bottom.

It is recommended to store oatmeal in a glass container; if not, then at least in paper or cardboard. It usually has a shelf life of six months, so be sure to check the production dates before purchasing.

Conclusion

Oatmeal is one of the most healthy cereals that the human body needs for normal functioning.

This article discusses the issue of calorie content of dry oatmeal per 100 grams. As we have established, it is quite large, but if you are not a raw foodist and do not consume it in dry form, then by cooking the porridge, you can reduce the number of calories, which does not in any way reduce its usefulness.

The first consumers of oatmeal were not the British; horses were the first to appreciate the usefulness of oats. Thanks to these grains, they can withstand heavy loads and have excellent health. Why do people still have to prove how healing oatmeal is? This article will talk about what vitamins oatmeal contains and how it is beneficial for the body.

Oats are a food cereal crop. Oat flakes are eaten, they are peeled and steamed. All the beneficial substances and vitamins contained in oatmeal are retained in it even after heat treatment. Oats contain complex carbohydrates, thereby being a powerful source of energy.

One bowl of oatmeal contains a quarter of a person’s daily requirement for fiber.

Oatmeal is rich in compounds and tocopherol (E). They nourish and heal the skin, maintain the balance of the nervous system. The table shows which vitamins predominate in oatmeal:

Scientists believe that consuming oatmeal is beneficial orno affects human life expectancy. You can endlessly joke about the selfless love of the British for oatmeal, but the statistics are inexorable. Residents of this country live on average 15 years longer than other Europeans.

Oatmeal includes the following micro- and macroelements:

A small serving of oatmeal contains:

• daily intake of silicon , responsible for the absorption of calcium and contributing to the normal functioning of the brain;
• same level of manganese , without which thiamine, copper, and iron cannot be fully absorbed;
• one third of the daily requirement for phosphorus , strengthens bone tissue;
• quarter iron , responsible for hemoglobin levels;
• the same amount of magnesium , which improves the condition of the nervous system and protects against stress.

The nutritional value

The energy value of cereal is 342 kcal per 100 g.

Benefits of oatmeal

The products have many advantages:

• Oatmeal coats the inner surface of the stomach, thereby easing the painful symptoms of gastritis and ulcers.
• The fiber contained in oatmeal normalizes the activity of the stomach and intestines.
• Oats contain beta-glucan, which helps lower cholesterol.
• The low glycemic index allows rolled oats to be completely absorbed, while having a low calorie content.
• Thanks to its vitamin composition, oatmeal gives you a boost of energy and strength for the whole day.
• The substances included in the composition prevent osteoporosis and protect bones and teeth from destruction.

When is it dangerous to use?

You should refrain from eating oatmeal and cereal in the following cases:

• presence of heart and kidney failure;
• individual intolerance to cereals.

Excessive consumption of cereal can cause calcium to be leached from bones due to the phytic acid content of cereals.

In what form is oatmeal consumed?

Oatmeal porridge contains only 15 kcal more than porridge cooked in water. The nutritional value makes you feel full quickly.

Nutritionists recommend using oatmeal jelly for weight loss. Its mild effect and cleansing properties are gentle on the stomach and remove all excess.

This recipe is widely used in cosmetology. Crushed oatmeal is poured with warm water and infused. Then this paste is used as a mask on the face and décolleté. This mask acts as a natural scrub, cleanses pores and makes the skin elastic.

Bran

Some people still regard bran as a product not worthy of attention. However, oat bran consists of 90% active ingredients and is superior in potassium content. Fiber in bran prevents dysbiosis.

The value of oatmeal cookies is as follows:

• baking takes less time than other types of cookies;
• most of the nutrients are retained;
• cookies are famous for their high taste.

Many tasty and healthy dishes came to us from other countries, including oatmeal. Almost every Scot and Englishman has started his breakfast with it for centuries.

Most of us have been familiar with oatmeal since childhood, as it is an ideal breakfast for a child. It is considered an excellent dietary dish, filling, tasty and healthy for people of any age.

How many calories are in 100 grams of oatmeal with water and milk? This question will be of interest to many supporters of a healthy diet, as well as those who want to lose weight.

Oatmeal and its properties

For many centuries, oatmeal continues to be one of the most popular dietary and healthy dishes. She's getting ready on water or milk from cereal or flour. Oatmeal is obtained from oats, which are a young crop compared to wheat.

To get the oat flakes we are used to, oat grains are first ground and then flattened. After this, the oil is squeezed out, the rest of the product is subjected to heat treatment. All processing methods used help to obtain grain that is more saturated, aromatic and crispy. The composition of flakes differs from grains, but only slightly. Oatmeal and bran, which are most often used in production, are also obtained from the grains.

Oatmeal nutritious and healthy. Depending on the type of oatmeal, the cooking time will vary. You can diversify them with various products:

• fresh fruits and berries;
• dried apricots;
• raisins;
• honey, etc.

Oatmeal contains a large amount of vegetable protein and carbohydrates. Despite this, it is considered a healthy dietary dish. The product also contains a lot of carbohydrates, which does not prevent it from being easily absorbed by the body. Regular use of this product has a positive effect on health and appearance.

Calorie content of oatmeal per 100 grams

When prepared, oatmeal with water or milk is a tasty and healthy product. All cereals are high in carbohydrates. Calorie content of dry oatmeal is per 100 grams of cereal 342 calories:

• proteins - 12.3 g; 49.2 kcal;
• fats - 6.11 g; 54.9 kcal;
• carbohydrates - 59.5 g; 238 kcal;
• dietary fiber - 8 gr.

Ratio of BJU by weight in dry form:

• proteins - 15.3%;
• fats - 6.0%;
• carbohydrates - 78.8%.

All grains increase in size during cooking, so after cooking their energy value decreases. Now let's look at how this happens with oatmeal cooked in water and cooked in milk and how many calories they contain.

The calorie content of oatmeal cooked with clean water is 88 calories per 100 grams finished product, of which:

• proteins - 3.0 g;
• fats - 1.7 g;
• carbohydrates - 15.0 gr.

Currently, many oatmeal manufacturers produce instant products. In such quick dishes the nutritional value is much higher, for example, in five-minute porridge the calorie content will be 350 units per 100 grams, of them:

• proteins - 56 kcal;
• fats - 67.5 kcal;
• carbohydrates - 224 kcal.

Judging by the indicators, the calorie content of quick porridge exceeds the nutritional value of boiled porridge by 5 times. Fans of five-minute porridges should think about this. It's better to spend some time making traditional oatmeal and eat a lower calorie product.

Oatmeal cooked with milk has slightly more calories. There are 105 calories per 100 grams of milk oatmeal., of them:

• proteins - 3.2 g;
• fats - 4.3 g;
• carbohydrates - 14.2 g.

With the help of such porridge, complex carbohydrates enter the body. They are processed into glucose over a long period of time to maintain the body’s active vital functions.

Milk and water porridge can be even tastier if you add raisins, dried apricots, prunes, nuts, and flavor them with butter. With such additives, its energy value will increase depending on the type of product.

Oatmeal cooked in water is rich in vegetable protein, which gives the body high energy value. A high nutritional value is the main feature of oatmeal. Oatmeal contains a large amount of dietary fiber. Oatmeal porridge is an excellent adsorbent of heavy metal salts, so it is very important to include in your daily diet people living in large industrial regions.

Among grain crops, oatmeal is the leader in protein and fat content. Protein contains many essential amino acids, which are easily absorbed by the body. The nutritional value of oatmeal is supplemented by starches. Unsaturated fats in oatmeal are unstable and for this reason, during long-term storage, the grain quickly deteriorates. It is rich in valuable vitamins and microelements, it contains most of all:

• vitamins of group B, as well as PP and E;
• salts;
• phosphorus;
• gland;
• magnesium;
• silicon;
• zinc;
• calcium.

• liver;
• digestive organs;
• atherosclerosis:
• to maintain the functioning of the heart and vascular system;
• diabetes.

Oatmeal is especially beneficial for those who have various problems with the digestive system. Porridge has an enveloping property and during the digestion process it envelops the walls of the digestive organs, clearing them of accumulated “garbage”. For this reason, it has become an indispensable dish in the diet of those losing weight. People who have constipation are advised to eat oatmeal regularly.

Oatmeal is included in the menu of many diets, and it is also included in the diet for many serious diseases; it reduces cholesterol in the blood. It is advisable to consume this dish for people of any age, since 1 bowl of porridge can give the body 1/4 daily fiber requirement.