Oatmeal: uru na nsogbu na ahụ

Akụkọ banyere ọdịdị oatmeal na oriri na-edozi ahụ

Oats bụ osisi a na-akụ kwa afọ nke sitere na Mongolia na ugwu ọwụwa anyanwụ China. A na-akọ ubi niile na-ekpo ọkụ na-ekpo ọkụ n'ebe ahụ, na oat ọhịa malitere ịkwasa ihe ọkụkụ ya. Ma ha anwaghị ịlụso ya ọgụ, n'ihi na ha chọpụtara ozugbo nri nri ya magburu onwe ya. Nke nta nke nta, oat kwagara n'ebe ugwu ma dochie ihe ọkụkụ ndị na-ahụ ọkụ n'anya. Ọ bụ onye na-enweghị nkọwa, na obodo anyị, ha kwuru banyere ya: "Oats ga-epulite ọbụna site na akpụkpọ ụkwụ bast."

A na-egweri oatmeal, gbazee, gbanye ya na oatmeal, ọtụtụ ndị mmadụ na-erikwa ya n'ụdị a. Oatmeal, kissels, ofe siri ike na achịcha oat bụ ndị a na-ahụkarị na Scotland, Scandinavia, Latvia, n'etiti s na Belarusians.

Mejupụtara na kalori ọdịnaya

Uru nke oatmeal

Oatmeal bara ụba na beta-glucans, eriri nri na-agbaze. Ha na-enye gị ohere inwe mmetụta zuru oke ogologo oge, jiri nwayọọ nwayọọ na-ahapụ ike n'oge mgbaze. Beta-glucans na-enyere aka belata ọkwa cholesterol ọjọọ. N'ime eriri afọ, mgbe agbazere, eriri ndị ahụ na-etolite ngwakọta viscous, nke na-ejikọta cholesterol, na-egbochi ịmịnye ya.

Dị ka ọmụmụ si kwuo, iri gram atọ nke fiber oat soluble na-ebelata ọkwa cholesterol ruo 3%. Nke ahụ bụ ole eriri dị n'ime efere oatmeal. Fiber, nke dị ukwuu na shea nke ọka, na-enyere aka ibelata ọkwa shuga dị n'ọbara. Ya mere, oatmeal bara uru nke ukwuu maka ndị agadi, yana ndị nwere ọrịa obi na arịa ọbara.

Oatmeal dịkwa mma maka eriri afọ. Ọ nwere ikike ichebe mucosa, na-ekpuchi ya. Ọzọkwa, oatmeal, n'ihi eriri na-adịghị edozi, na-akpali motility nke eriri afọ, na-ewepụ nsị.

Enwere ọtụtụ vitamin na oatmeal: tocopherol, niacin, vitamin B; yana ihe dị iche iche na-achọpụta: silicon, iodine, potassium, cobalt, phosphorus na ndị ọzọ.

- Ọ nwere nnukwu protein, nke na-eme ka ọnọdụ anụ ahụ dịkwuo mma. Choline nwere mmetụta dị mma na ọrụ imeju. Oatmeal dị mkpa maka pathology nke afọ, pancreas, gallbladder, imeju. Gastroenterologist Liliya Uzilevskaya.

Ihe a niile na-eme ka oatmeal bụrụ ezigbo nri ụtụtụ, afọ ojuju na inye ume ruo ọtụtụ awa. N'otu oge ahụ, afọ anaghị ebufe ibu na-enweghị isi, n'ihi na oatmeal na-agbari ngwa ngwa.

Mmebi nke oatmeal

– Ndị na-eri kwa ụbọchị buru ibu nke ọka, mkpo, akụ kwesịrị icheta na ahụ nwere ike ịzụlite a erughi nke ụfọdụ Chọpụta ọcha. Nke a bụ n'ihi ikike nke phytates na-ejikọta cations nke ígwè, zinc, magnesium, calcium, na ha na-etinye obi gị dum nke ọma. Phytic acid dịkwa na oatmeal. Ọ bụ ezie na a na-atụlekwa ihe ndị dị mma ya, ọ kaghị uru iri oatmeal ruo ogologo oge, na ọbụna karịa kwa ụbọchị maka ndị na-ata ahụhụ site na mmebi nke metabolic metabolism (dịka ọmụmaatụ, na osteoporosis). Ọ na-emerụkwa ahụ maka anaemia na na nwata.

Ị nwere ike belata ọdịnaya nke phytic acid site n'itinye ọka ọka ahụ ma ọ dịkarịa ala awa 7 ma ọ bụ n'abali na ịgbakwunye gburugburu acidic, dịka ọmụmaatụ, yogọt, ihe ọṅụṅụ lemon na ọnụ ọgụgụ nke tablespoons abụọ, - kwuru. Dietitian Inna Zaikina.

Iri oatmeal ugboro 2-3 n'izu ga-ezuru ya. Ma ọ dị mkpa ka ewepu ya na nri gị maka ndị nwere gluten ekweghị ekwe.

Iji oatmeal na ọgwụ

N'ihe oriri na-edozi maka ọtụtụ ọrịa, ọ bụ ọka na-adịghị mma nke oat ka a na-eji: egwepịara ma ọ bụ gbawara agbawa. Ha na-ejigide nri niile, eriri, yana ndepụta glycemic ha dị ala. Ya mere, enwere ike iri mkpụrụ osisi oat na ọrịa shuga. Oatmeal esi nri ngwa ngwa agaghị eweta uru - ha nwere ọtụtụ shuga, ndepụta glycemic dị elu karịa, ọ fọrọ nke nta ka ọ bụrụ na ọ dịghị echekwa uru bara uru.

Na ndabere nke oat, kissels ọgwụ, porridges mmiri mmiri na-esi nri. Ha na-ekpuchi akpụkpọ anụ mucous nke afọ na eriri afọ, na-akpali mgbaze. Ọ bara uru maka ọnya, gastritis, afọ ntachi. Oatmeal na-egbochi ọrịa ahụ, anaghị ekwe ka ọ ka njọ. A na-eji ya azụ ndị ọrịa kemgbe ọtụtụ iri afọ.

Ọ na-ebelatakwa ihe ize ndụ nke ọrịa kansa eriri afọ, nke dị elu karịa na nsị nke nsị, ya bụ, afọ ntachi. Ịwụfu ihe mgbe nile, nke a na-akwalite site na oatmeal, na-ebelata ihe ize ndụ nke oncology.

Iji oatmeal na-esi nri

Ọtụtụ ndị na-ahụ oatmeal n'anya, ọ bụ ezie na a na-akwado ya naanị: sie ya na mmiri ara ehi. Ma enwere ọtụtụ ntụziaka na-adọrọ mmasị maka oatmeal, ụfọdụ n'ime ha dị mfe ma dị mma karịa nri a na-emebu.

Oatmeal na kefir na mmanụ aṅụ

Nri nri ụtụtụ dị mma nke na-enye gị ohere ịghara inye nsogbu na nri porridge, ma jikọta ihe ndị ahụ. Usoro a na-enye gị ohere ịchekwa oke nke ihe bara uru, yana belata ọnụ ọgụgụ nke phytic acid, nke na-arụrịta ụka na mmetụta ya na ahụ. Kama kefir, ị nwere ike iji mmiri ara ehi fermented, yogọt, yogọt. Tinye mkpụrụ ma ọ bụ mkpụrụ ọkacha mmasị gị

Wunye oatmeal esi nri ogologo oge na kefir - ị nwere ike ịchọrọ ntakịrị karịa ma ọ bụ obere. Tinye mmanụ aṅụ mmiri mmiri, mix.

Bee oroma, bee n'ime cubes ma tinye na oats. Hazie porridge n'ime akpa ndị nwere akụkụ, ị nwere ike tinye oroma n'elu ma ọ bụ gwakọta ihe niile. Ị nwere ike iji ite, ebu, ọkwá.

Tinye ya na ngwa nju oyi n'abali ma n'ụtụtụ ị nwere ike ịnụ ụtọ nri ụtụtụ a kwadebere.

Caramel oatmeal

Porridge dị mfe nke nwere ụtọ caramel ekpomeekpo. Were banana sliced ​​​​na almọnd na-arụ ọrụ nke ọma

Were efere nwere nnukwu ala, gwakọta ọka niile na shuga powdered n'ime ya. Tinye n'elu ọkara okpomọkụ ma bido ruo mgbe sugar caramelizes. Isi njirimara nke shuga na-ere ọkụ ga-apụta, flakes ga-agba ọchịchịrị.

Mgbe ahụ wụsa oats na warmed mmiri ara ehi, mix, tinye nnu na-ewetara otuto. Esi nri na obere okpomọkụ maka nkeji 10-15 ọzọ. Tinye bọta tupu ị na-eje ozi.

Otu esi ahọrọ ma chekwaa oatmeal

A na-ere oat n'ụdị dị iche iche. Kacha bara uru n'ụdị dum grains. Porridge a na-atọ ụtọ nke ukwuu, ma ọ na-esiri ike esi nri ya - ịkwesịrị ịgbanye ya na mmiri ma sie nri maka otu awa.

Ya mere, enwere nhọrọ dị mma karị - oatmeal a gwepịara egwepịa, nke a na-esi ya naanị 30-40 nkeji. Ọbụna dị mfe iji esi nri "hercules" - ọka oat, ihe dị ka nkeji 20. Enwere ike ịtinye ha ma rie ya na-enweghị ọgwụgwọ okpomọkụ, yana tinye ya na pastry.

Isi uru nke oatmeal bụ na shei nke ọka. Mkpụrụ ọka na-esi nri ngwa ngwa, nke dị njikere 3 nkeji mgbe ịwụsa mmiri esi mmiri, na-efunahụ ihe fọrọ nke nta ka ọ bụrụ uru niile. N'ime ha, a na-edozi ọka ndị ahụ ma kpochapụ ka ọ sie nri ngwa ngwa. A na-agbakwunye ndị na-atọ ụtọ, ekpomeekpo na ọka ndị a, oatmeal na-atụgharị na-abụ nnukwu calorie na "efu". Ngwa ngwa, agụụ ga-agụ gị ọzọ. Ya mere, ọ ka mma ịhọrọ oat na-esi nri ruo ogologo oge o kwere mee.

Lezienụ anya na nkwakọ ngwaahịa - na ihe mejupụtara, ewezuga oat, ọ dịghị ihe ọ bụla. Ọ bụrụ na ngwugwu ahụ pụtara ìhè, chọọ pests n'etiti ọka.

A na-echekwa oat kpọrọ nkụ n'ime iko ikuku na arịa seramiiki, n'ebe kpọrọ nkụ. Ozugbo esichara, oatmeal ga-edobe na friji maka ụbọchị ole na ole.