oat chingwa

Oatmeal inozivikanwa uye inokosheswa pasi rese. Inobatsira uye mishonga yemishonga yakakunda mwoyo unopfuura umwe, nokuti oats idura revhithamini nemaminerari anobatsira kune hutano hwemuviri. Naizvozvo, zvimwe zvinogadzirwa kubva pazviyo izvi hazvina kukosha zvishoma. Imwe yeiyi inonzi oatmeal chingwa - iyo yakasiyana-siyana yakagadzirwa iyo inobvumira kuti ishandiswe kune zvinangwa zvekudya, uye kunyange nekuda kwekurapa. Madzimai mazhinji epamba haavimbi nechitoro chechitoro uye anofara kuchibika kumba, uko kunobva kwaita tastier uye hutano.

A zvishoma nhoroondo

Oats inoonekwa seimwe yemiti isingaremekedzi, nekudaro ichiwana mukurumbira munyika dzeEurope, kuNorth uye South America, China neMongolia. Oats inokura mumamiriro ezvinhu akasiyana-siyana, saka kwenguva yakareba yakagadzira hwaro hwekudya kunovaka muviri munyika dzine mamiriro ekunze akaoma. Raikosheswa zvikuru kupfuura gorosi, iro rakanga risingamiri uye rakapfava zvikuru kuti rirarame mumamiriro okunze akadaro. Mamwe emapurovhinzi ekuchamhembe kweChina neMongolia anoonekwa semadzitateguru ekurima oats. MuEuropean latitudes, yakaonekwa gare gare kupfuura zvimwe zvirimwa zvezviyo, asi pakarepo yakakunda mwoyo yevatengi nekuda kwekuporesa kwayo uye hunhu hunofadza. Izvi zvinopupurirwawo nechokwadi chokuti kunyange varapi veGreece yekare vakaramba vachishandisa zviyo izvi pakurapa.

Maererano nevanyori vezvakaitika kare, vagari veGreat Britain ndivo vakatanga kugadzira chingwa kubva kune oatmeal. Izvi ndizvo zvinopupurirwa nemabhuku echiRungu ekupera kwezana ramakore rechi XNUMX. Vakataura pamusoro pemakeke anoshamisa eatmeal uye vakatsanangura nzira yekugadzira kwavo. Kubva panguva iyo, kwemakore mazhinji, makeke aya, pamwe chete neyakakurumbira oatmeal, yakagadzira hwaro hwekudya kwevagari veIreland, Scotland neWales.

Nhasi, oatmeal inoshandiswa sechikafu nevanhu pasi rese. Inofarirwa nekuda kwehutano hwayo, iyo inobvumira kugutsa muviri nesimba uye simba, uye zvakare nekuda kwekuporesa kwayo. Oatmeal chingwa chinogadzirwa nemhando nhatu dzeupfu: gorosi, oatmeal uye rye. Izvo zvinoita kuti ive inonaka uye ine hutano. Uye yakabikwa kumba, chigadzirwa chakadaro chinongove chakakosha kune chikafu chemhuri yese.

Kemikari kuumbwa uye kukosha kwehutano

Oatmeal chingwa inokosheswa nekuda kweiyo inobatsira vhitamini uye mineral inoumbwa. Iine inenge yose yevhitamini: aya mavhitaminzi B (thiamine, riboflavin, choline, pantothenic acid, pyridoxine, folates, cobalamin), uye vhitamini E - vhitamini yehuduku uye runako, uye vhitamini A, PP uye K. Zvizhinji yavo ndeye vitamini B1 - inenge 27% yezvakajairwa, B2 - inenge 13%, B9 - inenge 22% uye vitamini PP - inenge 16% yezvinodiwa zvezuva nezuva zvemuviri.

Iyo mineral complex inomiririrwa ne:

• potasium - 142 mg;
• calcium - 66 MG;
• magnesium - 37 MG;
• sodium - 447 MG;
• phosphorus - 126 MG;
• simbi - 2,7 MG;
• manganese - 0,94 MG;
• mhangura - 209 mcg;
• selenium - 24,6 mcg;
• zingi - 1,02 MG.

Izvo zvikamu zvikuru sodium - inenge 34%, phosphorus - inenge 16%, iron - 15%, manganese - 47%, mhangura - inenge 21% uye selenium - inenge 45% yenguva dzose.

Koriori yehuwandu hweoatmeal chingwa ndeye 269 kcal pa100 gramu. Makabhohaidhiretsi akanyanya mukuumbwa kwayo (48,5 g). Mapuroteni anoita 8,4 magiramu, uye mafuta - 4,4 magiramu. Iinewo fiber fiber - inenge 4 gramu uye inenge 2 gramu yemadota. Zvakare mukuumbwa kwechigadzirwa, kuvapo kweakazara mafuta acids, isingakoshi uye yakakosha amino acids, pamwe neomega-6 uye omega-3 fatty acids inogona kucherechedzwa.

Inobatsira zvinhu zvechingwa

Oat chingwa chinoonekwa sechigadzirwa chekudya, sezvo chine huwandu hwakawanda hwefiber, iyo inochenesa muviri uye inovandudza maitiro ayo emagetsi. Iinewo mapuroteni anogayiwa nyore.

Nekuda kwekukosha kwayo kwesimba, oatmeal chingwa chinopa muviri simba uye simba kwezuva rese. Dietary fiber, iyo iri chikamu chechigadzirwa, ine mhedzisiro yakanaka pakushanda kwegastrointestinal turakiti, inobvisa inokuvadza uye ine njodzi chepfu uye slags kubva mumuviri. Zvakanaka kuishandisa kubvisa zviratidzo zvedoro hangover. Inotora zvinhu zvinokuvadza uye chepfu zvakapinda mudumbu nekunwa, uye zvichabatsira kubvisa chepfu chepfu. Ichi chingwa chinobatsirawo kune avo vanorwara nechirwere cheshuga, sezvo kuchidya kunogona kudzoreredza mazinga e insulin uye kuderera kweshuga yeropa. Mhangura iri muchingwa mutori akazara-akazara mukuita yekuzadza matishu emuviri wemunhu neokisijeni. Nekuda kweizvi, nguva dzose kushandiswa kwayo kune mhedzisiro yakanaka pakushanda kwemoyo.

Ngozi dze oatmeal

Vanhu vazhinji vanotenda kuti kudya chingwa kunounza uremu. Asi hazvina kudaro. Makirogiramu ekuwedzera anoenderana nenzira yakakura pane yakawanda sei chigadzirwa chatinodya. Kune munhu mukuru ane hutano, chiyero chezuva nezuva ndeye 300-350 magiramu echingwa. Kana iwe ukanamatira kune iyi chiyero, saka uremu zvechokwadi hautyisidzire. Uyewo, pasina mubvunzo, seti yemakirogiramu inobatwa nechingwa chinoshandiswa nacho. Zvechokwadi, inowanzoshandiswa sehwaro hwema sandwiches ane bhotela, soseji kana pate, iyo pachayo ine mafuta uye high-calorie foods. Kana iwe ukasatakurwa nekudyiwa zvakanyanya kweoatmeal chingwa, saka hazvizokonzerese kukuvadza kumuviri.

Kubika application

Oatmeal chingwa chakanaka kudya nemiriwo yakasiyana-siyana. Mhando dzakakangwa uye dzakabikwa dzemiriwo dzichavawo dzakanaka. Chingwa chinonyanyozivikanwa chine masobho, makosi akasiyana ekutanga, pamwe chete nemhando dzakasiyana dzezvigadzirwa zvemukaka. Iwe unogona zvakare kuishandisa sehwaro hwemasangweji, pamwe nekudya yakabikwa nyama yemombe kana turkey nayo. Mafuta ane mafuta pamwe chete nechigadzirwa ichi anogona kukonzera kuvharwa kwakanyanya kwegastric juice, izvo zvinozoita kuti pave nekupisa uye kupisa mudumbu.

Kuita oatmeal chingwa kumba

Mazuvano, kana kufambira mberi kweruzivo rwemichina kwave kufambira mberi, kubika chingwa kuri nyore sekukanda mapeya. Kunyanya kana iwe ukashandisa zvigadzirwa zvemazuva ano semuchina wechingwa kana mubiki anononoka kubheka.

Kugadzira oatmeal chingwa iwe uchada:

• mukaka - 280 gramu;
• mafuta omuorivhi - 1 teaspoon;
• shuga - 2 tablespoons;
• munyu - 1,5 maspuni
• hupfu hwegorosi - 250 gramu;
• oatmeal - 100 magiramu;
• oatmeal - 50 magiramu;
• mbiriso yemubiki yakaoma - 1,5 maspuni.

Dururira mukaka unodziya, mafuta emuriwo, munyu uye shuga mukukwana kwemuchina wechingwa. Womwaya muupfu hwakasefa. Kuti uwane chigumisiro chakanakisisa, zvinokurudzirwa kusanganisa marudzi maviri eupfu usati warara. Wedzera oatmeal kwairi. Ita tsime duku muupfu uye udururire mari inodiwa yembiriso mairi. Sarudza maitiro emuchina wechingwa "Basic". Nguva yekubika kubika inenge maawa matatu nehafu. Ruvara rwecrust iri pakati nepakati. Paunenge uchikanya mukanyiwa, unofanirwa kutevera kuumbwa kwehuwandu uye, kana zvichidiwa, wedzera hupfu hwegorosi. Mushure mekupera kwepurogiramu, nyatsobvisa chingwa chichangobva kubikwa chinopisa, tonhorera uye ushumire.

Recipe imwechete inogona kushandiswa kugadzira chingwa chinonaka che oatmeal mubiki anononoka uye muchoto. Kuti uite izvi, iwe unongoda kukanya mukanyiwa wozoutumira kuchoto yakashongedzwa kusvika madhigirii 220, kana kuiisa mubiki anononoka pachirongwa che "Baking" kwemaawa maviri.

Uyezve, pakubika chingwa chinonaka, rye hupfu kana zviyo zvezviyo zvinowanzowedzerwa, pamwe chete nekuwedzera kwakasiyana-siyana kunopa chigadzirwa kunakidza uye kunoshamisa. Inogona kuva mbeu dzakasiyana-siyana, zviyo, flakes uye zvichingodaro. Avo vasina hanya nemasipi vanogona kushandisa uchi pakubika.

Kudya chingwa nenzira kwayo

Chinhu chinonyanya kukosha kuyeuka ndechekuenderana kwayo nezvimwe zvigadzirwa. Semuenzaniso, zviri nani kudya nyama pasina chingwa zvachose, uye chero miriwo, pane zvinopesana, ichaenda zvakanaka nemhando dzakasiyana-siyana. Kana iwe usingateveri mitemo iri nyore mukushandiswa kwechigadzirwa ichi, iwe unogona kuwana nyore nyore matambudziko asingafadzi ane digestive system.

Chingwa chine chakuvhuvhu hachifanirwe kudyiwa. Kazhinji, nzvimbo yakafukidzwa neforoma inogurwa, vachifunga kuti nokuita kudaro vakabvisa chinetso chacho. Asi izvi zviri kure nenyaya, nekuti pahupamhi hwayo, mold chirwere chefungal. Shinda dzadzo dzisingaonekwi dzakatetepa dzinokwanisa kupinda kure kure. Uye kana spores dzakadaro dzichipinda mumuviri womunhu, dzinogona kukonzera chepfu yezvokudya zvakanyanya, uyewo kutungamirira kune zvirwere zvisingagoneki zvekufema uye kutenderera kwemhepo.

mhedziso

Oatmeal chingwa chinhu chakakosha uye chine utano, chakakurumbira nokuda kwehutano hwemishonga. Inobatsira zvikuru mukutsanya, sezvo ichipa muviri muviri nemaminerari nemavhitaminzi anodiwa pahupenyu hwevanhu, uye inozadzawo nehupenyu nesimba. Nekuda kwekuumbwa kwayo kwekuporesa, chigadzirwa ichi chinobatsira kuchenesa muviri wekuita kwechepfu inokuvadza uye chepfu ine njodzi, uye inokwanisa kudzikamisa mhedzisiro yekunwa doro. Kushandiswa kwezuva nezuva kweoatmeal chingwa kuchabatsira kudzoreredza kushanda kweiyo yemwoyo system, kudzora huwandu hweglucose mumuviri.

Ichi chigadzirwa chekudya chinokurudzirwa kune vanhu vanoda kubvisa mamwe mapaundi, kana kutungamirira mararamiro ane hutano. Sezvo iyo fiber, iyo iri chikamu chayo, inovandudza metabolic maitiro mumuviri uye inomhanyisa metabolism, uye zvakare inobatsira kunyura nyore kwemacarbohydrates. Kushandiswa kwakakodzera kwechingwa hakuzounza zvachose kukuvadza kumuviri, asi kudya kwakanyanya pasina mubvunzo kunotungamirira kune kuwandisa uye matambudziko emudumbu.