Mukati
Nhoroondo yekuonekwa kweoatmeal mukudya
Oats chirimwa chegore negore chakabva kuMongolia nekuchamhembe kwakadziva kumabvazuva kweChina. Minda yose yezviperengo zvinopisa kupisa yakarimwa ipapo, uye oats yemusango yakatanga kusvibisa zvirimwa zvayo. Asi havana kuedza kumurwisa, nokuti vakabva vangoona madyiro ake akanaka. Zvishoma nezvishoma, oats akatamira kuchamhembe uye akatsiva zvimwe zvirimwa zvinoda kupisa. Haana kuzvikudza, uye muNyika Yedu vakati nezvake: "Oats ichamera kunyange neshangu."
Oatmeal yakapwanyika, yakatsetseka, yakagadzika kuva oatmeal, uye vanhu vazhinji vakaidya nenzira iyi. Oatmeal, kissels, soups gobvu uye oat cakes zvinonyanya kuwanda muScotland, Scandinavia, Latvia, pakati peS uye Belarusian.
Maumbirwo uye macalorie zvemukati
| Calorie content pa 100 g (porridge pamvura) | 88 kcal |
| MaProteins | 3 d |
| mafuta | 1,7 d |
| Carbohydrate | 15 d |
Zvakanakira oatmeal
Oatmeal yakapfuma mune beta-glucans, soluble dietary fiber. Vanokubvumira kuti unzwe wakakwana kwenguva yakareba, zvishoma nezvishoma uchisiya simba panguva yekudya. Beta-glucans inobatsira kuderedza yakashata cholesterol mazinga. Mumatumbo, kana yakanyungudutswa, mafibisi anoumba musanganiswa we viscous, unosunga cholesterol, ichidzivirira kuti isapinda.
Maererano nezvidzidzo, kushandiswa kwemagiramu matatu e-soluble oat fiber kunoderedza cholesterol mazinga kusvika ku3%. Ndiyo yakawanda fiber iri mundiro ye oatmeal. Fiber, iyo yakawanda mudeko rezviyo, inobatsira kuderedza mazinga eshuga. Nokudaro, oatmeal inobatsira zvikuru kune vakwegura, pamwe chete nevanhu vane zvirwere zvemwoyo nemidziyo yeropa.
Oatmeal zvakare yakanaka kune gastrointestinal turakiti. Iyo inokwanisa kuchengetedza mucosa, ichiifukidza. Uyewo, oatmeal, nekuda kweinsoluble fiber, inokurudzira intestinal motility, inobvisa chepfu.
Kune mavhitaminzi akawanda mu oatmeal: tocopherol, niacin, B mavhitaminzi; pamwe chete nezvinhu zvakasiyana-siyana zvekutsvaga: silicon, iodine, potassium, cobalt, phosphorus nevamwe.
- Iine huwandu hukuru hwemapuroteni, ayo anovandudza mamiriro emhasuru. Choline ine simba rakanaka pakushanda kwechiropa. Oatmeal inonyanya kukosha kune pathology yemudumbu, pancreas, gallbladder, chiropa. Gastroenterologist Liliya Uzilevskaya.
Zvese izvi zvinoita kuti oatmeal ive yakanaka yemangwanani, inogutsa uye ichipa simba kwemaawa mazhinji. Panguva imwecheteyo, mudumbu haaremerwi zvisina kufanira, nokuti oatmeal inodyiwa nyore nyore.
Kukuvadza kwe oatmeal
-Avo vanodya zuva nezuva zviyo zvakawanda, nyemba, nzungu vanofanira kuyeuka kuti muviri unogona kukura kushomeka kwezvimwe zvinhu zvekutevera. Izvi zvinokonzerwa nekukwanisa kwe phytates kusunga cations yesimbi, zinc, magnesium, calcium, uye ivo vanobatwa zvisina kunaka. Phytic acid inowanikwawo mune oatmeal. Kunyange zvazvo zvinhu zvayo zvakanaka zvinokurukurwa zvakare, hazvisati zvakakodzera kudya oatmeal kwenguva yakareba, uye kunyanya zuva nezuva kune avo vanotambura nekuputsika kwemaminerari metabolism (somuenzaniso, neosteoporosis). Izvo zvinokuvadzawo kune anemia uye muhuduku.
Iwe unogona kuderedza zvirimo zve phytic acid nekunyudza zviyo kweanenge maawa manomwe kana husiku humwe uye nekuwedzera nzvimbo ine acidic, semuenzaniso, yogati, muto weremoni muhuwandu hwemapupuni akati wandei, - anodaro. dietitian Inna Zaikina.
Kudya oatmeal 2-3 nguva pavhiki ichave yakakwana. Asi zvinodikanwa kuti uzvibvise kubva mukudya kwako kune vanhu vane gluten kusashivirira.
Iko kushandiswa kweoatmeal mukurapa
Mukudya kwezvirwere zvakawanda, ihombe dzehutsi dzinoshandiswa: dzakapwanyika kana dzakapwanyika. Ivo vanochengeta zvese zvinovaka muviri, fiber, pamwe neiyo glycemic index yavo yakaderera. Nokudaro, zviyo zvose zveoat zvinogona kudyiwa nechirwere cheshuga. Kurumidza-kubikwa oatmeal haizounzi zvikomborero - vane shuga yakawanda, glycemic index yakakwirira kwazvo, uye inobatsira inenge isina kuchengetedzwa.
Pahwaro hweoat, medicated kissels, mvura porridges pamvura inobikwa. Vanoputira mucous membrane yemudumbu uye matumbo, inokurudzira kugaya. Inobatsira kune maronda, gastritis, kuvimbiswa. Oatmeal inhibisa chirwere, hachibvumi kuti chiwedzere. Rave richishandiswa kupa varwere zvokudya kwemakumi emakore.
Inoderedzawo njodzi yekenza yemuura, iyo yakanyanya kukwira nekumira kwetsvina, ndiko kuti, kuvimbiswa. Nguva dzose kubvisa, iyo inokurudzirwa neoatmeal, inoderedza ngozi ye oncology.
Kushandiswa kwe oatmeal mukubika
Oatmeal inodiwa nevakawanda, kunyange zvazvo inowanzogadzirirwa nyore: yakabikwa nemukaka. Asi kune akawanda anonakidza mabikirwo eoatmeal, mamwe acho ari nyore uye ane hutano kupfuura akajairika kubika.
Oatmeal nekefir uye uchi
Chikafu chekudya chamangwanani chinokubvumira kuti usanetseka nekubika porridge, asi ingosanganisa zvigadzirwa. Iyi nzira inokubvumira kuchengetedza huwandu hwezvinhu zvinobatsira, pamwe nekuderedza huwandu hwe phytic acid, iyo inokakavadzana mukuita kwayo pamuviri. Panzvimbo yekefir, unogona kushandisa yakabikwa yakabikwa mukaka, yogati, yogati. Wedzera nzungu dzaunofarira kana mhodzi
| Oat flakes "Hercules" | 150 d |
| Kefir | 300 ml |
| uchi | kuravira |
| Orange (kana apuro) | 1 chidimbu. |
Dururira oatmeal yakareba yakabikwa nekefir - iwe unogona kuda zvishoma kana zvishoma. Wedzera uchi hwemvura, sanganisa.
Peel orenji, cheka mu cubes uye uwedzere kune oats. Rongedza porridge mumidziyo yakakamurwa, unogona kuisa orenji pamusoro kana kusanganisa zvese. Unogona kushandisa zvirongo, molds, ndiro.
Isa mufiriji usiku hwose uye mangwanani unogona kunakidzwa nekudya kwemangwanani kwakagadzirirwa.
Caramel oatmeal
Porridge iri nyore ine caramel inonaka inonaka. Shumira zvakanaka nemabhanana akachekwa uye maarmond
| mukaka | 300 ml |
| Oat flakes | 30 d |
| Poda shuga | 50 d |
| Munyu, ruomba | kuravira |
Tora poto ine gobvu pasi, sanganisa zvose zviyo uye shuga yehupfu mairi. Isa pamusoro pekupisa kwepakati uye fambisa kusvikira shuga caramelizes. Hunhu hwehuhu hwehuga hwakatsva huchaonekwa, maflakes achave akasviba.
Zvadaro dururira oats nemukaka wakadziya, sanganisa, uwedzere munyu uye uuye kumota. Bika pamoto muduku kune imwe 10-15 maminitsi. Wedzera bhotela usati washumira.
Tumira yako siginecha ndiro resipi neemail. [Email akadzivirira]. Hutano Chikafu Pedyo neni tichashambadza anonyanya kufadza uye asina kujairika mazano
Nzira yekusarudza nekuchengetedza oatmeal
Oats inotengeswa mumhando dzakasiyana. Yakawanda inobatsira nenzira yezviyo zvakakwana. Iyi porridge inonaka kwazvo, asi yakaoma kuibika - unoda kuinyura mumvura uye kubika kweawa.
Nokudaro, pane imwe nzira iri nyore - yakapwanyika oatmeal, iyo inobikwa kwemaminitsi makumi matatu-30 chete. Kunyange nyore kubika "hercules" - flattened zviyo zveoat, anenge maminitsi makumi maviri. Vanogona kungonyorova uye kudyiwa pasina kurapwa kwekupisa, pamwe nekuwedzerwa kumakeke.
Kubatsira kukuru kweoatmeal kuri muhombodo yezviyo. Kurumidza kubika zviyo, izvo zvakagadzirira maminetsi matatu mushure mekudururira mvura inopisa, zvinonyimwa zvinenge zvese zvinobatsira. Mavari, zviyo zvinogadziriswa uye zvinoputika kuti zvibike nekukurumidza. Sweeteners, zvinonhuwirira zvinowedzerwa kune izvi zviyo, oatmeal inoshanduka kuva yakanyanya-calori uye "isina". Nekukasika uchanzwa nzara zvakare. Nokudaro, zviri nani kusarudza oats inobika kwenguva yakareba sezvinobvira.
Ngwarira kurongedza - mukuumbwa, kunze kweoat, hapanofanira kuva nechinhu zvachose. Kana pasuru yacho iri pachena, tsvaga tupukanana pakati pezviyo.
Dry oats inochengetwa mugirazi isina mhepo uye ceramic midziyo, munzvimbo yakaoma. Kana yangobikwa, oatmeal inoramba iri mufiriji kwemazuva mashoma.