Oatmeal - ihe niile ịchọrọ ịma gbasara ngwaahịa a

Njirimara na-agwọ ọrịa nke otis amatala kemgbe ụbọchị mmalite nke ọgwụ. Hippocrates na-atụ aro ị drinkingụ oat efere maka mmelite ahụike zuru oke. N'eziokwu, ọ maara onye nke oge a ka ọ na-eri ọ bụghị mkpụrụ osisi zuru oke, kama oatmeal. Ha na-esi nri ngwa ngwa karịa ma n'otu oge ahụ bụ akụkụ nke ọtụtụ nri ndị ama ama. N’isiokwu a, anyị ga-agwa gị uru oatmeal na-eweta n’ahụ. Ka anyị nyochaa onye kwesịrị iji nlezianya mee ya ma ọ bụ wepụ ya na menu.

Dị, mejupụtara, glycemic index, kalori ọdịnaya nke oatmeal

Oat flakes bu oat groats gabigara otutu uzo nke nhazi ulo oru: ihicha, egweri, uzuoku. N’ile anya, ha yiri petals dị iche iche, dị larịị ma ọ bụ nke asịrị.

Inddị

Dabere na ogo nhazi, isi oatmeal dị iche:

1. Hercules... Ezigbo ezigbo flakes nke ọka abara ọnụ, steamed. Oge nri bụ oge 18-20.
2. Petal (akpọrọ)... Flakes ahụ dị gịrịgịrị, jiri ahịhịa pụrụ iche tụgharịa iji nweta elu corrugated. Nhazi a na - ebelata oge isi nri rue minit iri. Ha na-enweta ọgwụgwọ uzuoku.
3. Flakes ozugbo... Ofụri Esịt sanded, steamed, anuahade, thinned site jiri nlezianya Rolling. Enweghị esi esi. A na-akpọkwa ya oatmeal ozugbo ma ọ bụ ngwa ngwa porridge si na akpa.
4. Mgbakwunye... Isdị "Extra" na-ekewa n'ime obere okpuru 3: nke kachasị flakes (karịa "Hercules"), site na ọka niile, na-arụ obere ọrụ na-enweghị ọkụ ọkụ, na-ejigide njirimara nke ọka, nwere ọtụtụ eriri; chopped flakes, obere karịa nke mbụ; emere site na obere nkpuru, sie ngwa ngwa, karia inye umu aka nri.

Mgbe ụfọdụ, ụdị oatmeal gụnyere nri dịka muesli na granola. Ọ bụ ezie na ndị a bụ, kama, ama oatmeal efere. Ha nwere mmanụ a honeyụ, akụ, mkpụrụ osisi a mịrị amị, na mgbe ụfọdụ shuga. A na-eme achịcha Granola ma tinyekwa ya na flakes ndị ọzọ.

Nhazi na ọdịnaya nke BZHU

Dabere na akwụkwọ ntụzịaka nke academician nke RAMS V.A. Tutelyan "Tebụl nke mejupụtara kemịkal na calorie ọdịnaya nke ngwaahịa nri Russia" ihe mejupụtara oatmeal gụnyere:

Na 100 gr. oatmeal nwere 12 gr. osa, 8 gr. abụba, 67 gr. carbohydrates na 13 gr. eriri. Onu ogugu nke BZHU: 13% / 17% / 75%.

Ntughari glycemic

Nkọwa glycemic na calorie ọdịnaya nke oatmeal dabere na usoro nri:

• flakes akọrọ - 305 kcal, GI - nkeji 50;
• sie na mmiri - 88 kcal, GI - nkeji 40;
• sie na mmiri ara ehi - 102 kcal, GI - 60 nkeji.

A na-enye data maka 100 g. ngwaahịa.

N'ebe a ị nwere ike ibudata tebụl nke glycemic index na calorie ọdịnaya nke ọka dị iche iche. Ọ ga - enyere gị aka ịhazi usoro nri gị na nhọrọ iri nri n’ụlọ ahịa.

Mgbe ị na-ahọrọ ngwaahịa na ụlọ ahịa, attentionaa ntị na:

• agba (creamy ọcha na agba aja aja) na iguzosi ike n'ezi ihe nke flakes;
• nhichasị na ngwugwu ngwongwo - a na-echekwa oatmeal na akpa rọba maka ọnwa 4-6 karịa karịa na igbe kaadiboodu;
• ngafe ụbọchị: ngụda anaghị aga site na ụbọchị nke nkwakọ ngwaahịa, kama site na ụbọchị nke mmepụta.

Mgbe echekwara ya ruo ogologo oge, flakes na-enwetakarị uto ilu, yabụ na ị gaghị echekwa oatmeal.

Njirimara bara uru nke oatmeal

Oatmeal bụ ezigbo ihe si enweta polysaccharides, ma ọ bụ nke a na-akpọ carbohydrates "nwayọ". Ihe ndị dị otú ahụ na-enyere mmadụ aka ịchekwa ike ruo ogologo oge mgbe ọ risịrị nri, jigide ọnọdụ mmetụta uche, ma melite ọnọdụ. Iri flakes mgbe niile na-egbochi nguzobe cholesterol, na-eme ka ọrụ obi dịkwuo mma, na-emekwa ka ibu dị arọ. Ha nwere mmetụta kachasị baa uru n'ụbụrụ, afọ na ọdịdị.

Mmetụta na eriri afọ

Oatmeal porridge, karịsịa nke mmiri mmiri na-agbanwe agbanwe, na-ekpuchi afọ, na -emepụta ebe nchekwa ma belata oke acidity. Ya mere, ndị gastroenterologists na-atụ aro ya karịsịa maka mgbu na ọnya afọ iji belata ihe mgbu na-enweghị ọgwụ.

Oatmeal na-ewepụ toxins na toxins, na-edozi metabolism, ọrụ nke akụkụ niile nke tract digestive. N'ihi eriri ya dị elu na eriri eriri afọ, flakes na-eme dị ka nro dị nro maka eriri afọ. N'ihi ya, a na-eme ka mgbidi dị ọcha, na-eme ka ọ dịkwuo mma, a na-eme ka peristalsis guzosie ike.

"Nri" maka ụbụrụ

Nke a bụ ihe ọtụtụ ndị na-edozi ahụ kwesiri ka akpọ oatmeal. Flakes bara ọgaranya na vitamin B nwere mmetụta dị mma na ọrụ ụbụrụ. Pyridoxine (B6) na - enyere mkpụrụ ndụ ụbụrụ aka amino acid na nri. Pantothenic acid (B5) na - eme ka arụ ọrụ uche ka mma. Choline (B4) na - echekwa ihe isi awọ sel membrane. Ke adianade do, ayodiin ẹdude ke ọka na-abawanye ịta, na ígwè na zinc normalize cognitive ọrụ.

Mma nke anụ na ntutu

Mmetụta ọgwụgwọ nke oatmeal na akpụkpọ ahụ dị ọtụtụ. Ha na-ebelata usoro ịka nká na nhazi wrinkles, na-edozi nguzo mmiri, na-ebelata mbufụt, ma na-edozi mgbọrọgwụ ntutu.

N'ụlọ, a na-ejikwa flakes esi nri:

• nkpuchi (maka akpụkpọ ihu na isi);
• nchapu;
• ndị na-asachapụ;
• ihe omuma;
• eke ntụ ntụ.

Ihe ntecha nke Oatmeal bu otutu. Ha kwesịrị ekwesị maka ụdị anụ ahụ niile, a na-ahụkwa mmetụta nke omume ha ozugbo.

Oatmeal nwere ike imerụ ahụ?

Site na uru niile doro anya, oatmeal nwere ike bụrụ ihe na-emerụ ahụ n'ụfọdụ. Nke a bụ isi metụtara oatmeal ozugbo. N'ikuku ana enweta n'otutu-ogbo ulo oru nhazi nke ọka na steeti porridge nkeji na-anapụ flakes nke na-agwọ ọrịa Njirimara otis. A na-ebibi eriri siri ike iji belata oge nri. Nkọwa glycemic na-abawanye nke ọma.

Iri ọ ofụalụ nke a na-akpọ "nzi" oatmeal na-eduga n'inweta uru. Otu nsogbu na-echere ndị na-ekpori oatmeal na oke akụkụ nke bọta, shuga, mmiri ara ehi. N'okwu a, ọbụlagodi "Hercules" bara uru ga-akpata nsogbu na arụ ọrụ nke akụkụ ahụ na usoro ahụ.

Dị mkpa! Iji gbochie osteoporosis, ndị agadi kwesịrị ibelata nri oatmeal ha ruo 2-3 ugboro n'izu.

Ihe ojoo nke oatmeal jikọtara ọnụnọ nke phytic acid na ngwakọta ha. A na - ahụ Phytin na ọka, mkpo, mkpụrụ osisi ma nwekwaa ike ịkọwapụta ihe. Inslọ ọrụ ahụ na-amịkọrọ mmiri na-amịpụta calcium site na ọkpụkpụ ma na-egbochi absorption nke mineral bara uru site na flakes onwe ha. Ma atụla ụjọ: iji nweta osteoporosis site na oatmeal, onye dị mma kwesịrị iri nnukwu porridge.

Lee ị nwere ike ibudata tebụl nke ọdịnaya phytic acid na ngwaahịa dị iche iche.

Nuances nke eji

Ihe calorie nke oatmeal abụghị nke kachasị nta, yabụ ọ ka mma ime ka ha bụrụ ntọala nke nri ụtụtụ gị. Porridge esi nri na mmiri yana mkpụrụ osisi ma ọ bụ mkpụrụ osisi dị mma karịa ahụ.

Oatmeal n'oge ime ime

Oatmeal so na ndepụta nke nri akwadoro maka ụmụ nwanyị dị ime. Flakes nwere ọtụtụ ihe na-achọpụta na vitamin, nke dị mkpa n'oge gestation.

Ka anyi mata ndi bu isi.

1. Folic acid: na - egbochi mmepe nwa n’afọ n’afọ.
2. Irongwè: na-egbochi anaemia na ụmụ nwanyị dị ime na ịhapụ ikuku oxygen nke nwa ebu n'afọ.
3. Vitamin B6: na-ebelata nchekasị, na-alụ ọgụ toxicosis.
4. Niacin, thiamine, riboflavin: nwere mmetụta dị mma na ọdịdị (karịsịa na ọnọdụ nke anụ ahụ, mbọ, ntutu).
5. Eriri: ana achi achi nkịtị usoro nke mgbaze, dozie nsogbu nke afọ ntachi na-enweghị iji ọgwụ ọjọọ.

Oatmeal nwere ike ibute nsogbu ma ọ bụrụ na nne dị ime na-eji ha emebiga ihe ókè. Nọgide na-ekwe kwa ụbọchị - ọ dịghị ihe karịrị 300 grams. Emechara ngwaahịa.

N'oge nkuzi

Mgbe ịmụ nwa, ahụ nwanyị nọọsụ na-ada mbà ma chọọ mgbake ngwa ngwa. Oatmeal ga-abịa napụta ọzọ: ha ga-enye ike, nye aka na ọgwụgwọ nke mmerụ ọmụmụ. Agbanyeghị, ngwaahịa ọ bụla maka nne na-eto eto kwesiri itinye ya na nri ya nke ọma. Ọ bara uru ịmalite na porridge "Hercules" ma ọ bụ "Extra No. 1", sie na mmiri.

Mama m riri obere akụkụ (obere ngaji) wee lelee mmeghachi omume nwa ahụ. Ọ bụrụ na enweghị colic, oche nwa ahụ agbanwebeghị, rashes apụtabeghị, nweere onwe gị ịgbakwunye oatmeal na menu mgbe niile. Ọ bụrụ na nsogbu ka na-ebilite, ịnwere ike ịnwale oatmeal ọzọ naanị mgbe otu ọnwa gachara.

Ọnụego a tụrụ aro bụ 200-250 gr. porridge dị njikere. Akụkụ dị otú a agaghị ebufe eriri afọ nke crumbs ahụ ma ọ gaghị eme ka ikuku gas dị elu. Ndị na-ahụ maka ụmụaka na-enye ndụmọdụ gụnyere mmiri ara ehi flakes na nri mgbe nwa ahụ eruola ọnwa 3.

Mgbe ifelata

Njirimara nri na-edozi ahụ nke oatmeal na-eme ka ọ bụrụ ngwaahịa dị iche iche maka ọtụtụ nri ndị ama ama, gụnyere oke ibu. Gụnyere porridge na mmiri na-enweghị mmanụ, nnu, shuga na menu, ị ga-belata ọdịnaya calorie nke nri, mee ka metabolism ngwa ngwa, mekwuo akwara, ma belata oke anụ ahụ.

Oatmeal nwere ike buru ihe oriri di iche iche. Ruo ụbọchị 5, mmadụ ga-eri naanị oatmeal: gram 250 n’otu n’otu. 4-5 ugboro n'ụbọchị. A na-ebelata ịdị arọ site na kilogram 4-6. N'eziokwu, usoro a adabaghị maka onye ọ bụla, a pụghị ịkpọ ya kpamkpam nchekwa. Ọ bara uru ịhazi onwe gị 1-2 ugboro n'izu na-ebutu "oatmeal" ụbọchị na flakes.

Oatmeal na menu umuaka

Ihe omuma mbu nke oatmeal porridge na-amalite site na iwebata nri ndi na-enyere umu aka aka. Maka ụmụ ọhụrụ a bottleụrụ ara karama - mgbe ọ dị ọnwa 6-7, ụmụ ọhụrụ na-eriju afọ - na ọnwa 8-9. Ihe kachasị mma bụ igweri flakes n'ime ntụ ọka ma jiri mmiri ma ọ bụ usoro mee nri. Mgbe otu afọ gasịrị, a na-esi nri oatmeal site na oatmeal na-enweghị egweri mmiri ara ehi (ma ọ bụrụ na enweghị nfụkasị ya). Obochi nke porridge na-adabere na mmasị nwa ahụ.

Na menu ụmụaka, a na-eji oatmeal eme ihe na ofe, casseroles, achịcha dị iche iche, jelii, desserts. Agbanyeghị, nhọrọ kachasị mma maka ụmụaka nke afọ niile bụ oatmeal na-ekpo ọkụ maka nri ụtụtụ. Nchoputa a sitere n'aka ndị na-edozi ahụ America na Mahadum Cardiff (UK).

Dika ihe omumu a si kwuo, umu akwukwo ulo akwukwo nke ruru 9 rue 11 ndi riri nri anyasi na eme nke oma karie ulo akwukwo karie umuaka ibe ha ndi n’eleghara nri anyasi. Agbanyeghị, ndị ahụ erighị nri ụtụtụ, ibe ma ọ bụ sandwiches, kama rie nri oatmeal ha, gosipụtara mmụba dị ukwuu na ikike ọgụgụ isi maka ọnwa 18.

Onye ka akwadoro oatmeal?

Isi mgbagha maka iri nri bụ nri nfụkasị. Agbanyeghị, anabataghị inabata oatmeal na-adịkarị n’ahụghị ndị mmadụ. Eziokwu, ihe kpatara ịhapụ oatmeal kpamkpam nwere ike ịbụ ọrịa na-adịghị ahụkebe a na-akpọ ọrịa celiac.

Ọrịa bụ ekweghị ibe nọrọ na gluten, a akwukwo nri protein nke ọka wit na yiri ọka (rye, ọka bali). Enweghị nri ọka oat, na analogin analog ya na-akpata mmeghachi omume na-adịghị mma na ndị ọrịa celiac naanị na 1% nke ikpe. O yiri ka oatmeal n'okwu a ọ dị mma. Mana nke a abụghị ikpe.

Ọ na - eme na a na - egbute ọka n ’ala ebe ọka wit na - etolite na mbụ, na --emepụta flakes na akụrụngwa ebe a na - edozi ọka wit ma ọ bụ ọka rye. Ya mere, ọ bụ naanị obere gluten dị na oatmeal. Ọ bụrụ na onye nrụpụta ahụ kwere nkwa na akọ na nhazi nke oat flakes rụrụ na-enweghị "kọntaktị" na ọka wheat, mgbe ahụ akpọrọ ngwaahịa ndị a "enweghị gluten".

Izere oatmeal ngwa ngwa bụ, nke mbụ, maka ndị achọpụtara ọrịa shuga (ụdị 1 na 2). Ngwaahịa ahụ, nke na-enweghị ezigbo eriri, na-edozi ya n'ime ahụ ma banye ngwa ngwa. Nsonaazụ bụ nnukwu mmụba n'ọbara glucose n'ọbara.

Rịba ama! Flakes dị ka "Hercules" na ndị ọzọ, na-arụ obere ọrụ ma na-achọ ogologo nri, n'ụzọ megidere, bara ezigbo uru maka ndị ọrịa mamịrị. N'ihi ọdịnaya dị elu nke eriri ha, ha na-eme ka ọkwa shuga na-adịgide adịgide. Ọzọkwa, inulin, nke bụ akụkụ nke oatmeal, na-enyere ndị ọrịa dabere na insulin aka belata ọgwụ ọgwụ kwa ụbọchị.

Ndị dọkịta na-adụkwa ndị ọrịa ọdụ gout ewepu oatmeal na menu. Purines in cereals for health people are essential maka absorption nke vitamin na usoro metabolism. Ha na-emerụ ahụ ndị ọrịa ahụ, na-akwalite njikọ nke uric acid na nkwonkwo ma na-akpalite ndọkụrịta nke ọrụ ogbu na nkwonkwo.

Mmechi

Oatmeal bu ihe ahia bara uru na obula. Mmetụta bara uru ha nwere n'ahụ karịrị ọtụtụ oge karịa mmerụ ahụ sitere na oriri. Nri ụtụtụ a na-apụghị ịgbanwe agbanwe ga-akwado ahụike, meziwanye ọnọdụ, nye ahụike na nghọta doro anya magburu onwe ya n'oge ọ bụla.

Lelee vidiyo ahụ: Overnight Oats 5 Easy u0026 Healthy Recipes (November 2024).