Oatmeal (oatmeal)

tsananguro

Oats (oatmeal) ndeimwe yezviyo zvine hutano. Mamiriro ezvinhu emazuva ano ezvakatipoteredza akadaro kuti muviri unobva wavharika nekukasira, uye zvinobatsira kuita yekuchenesa nguva dzose nhasi.

Oats yaive yemiti yekurapa uye yaizivikanwa senzira yekurapa muChina yekare neIndia. Yemazuva ano dietetics, echinyakare mushonga, cosmetology inoshingairira kushandisa oats pakurapa, kuonda uye kudzoreredza. Uye oatmeal makuki, porridge, uye zviyo zvazova zvekunakidzwa kwekudya kwemangwanani.

Oats yaimboonekwa sekudya kwezvipfuyo uye chikafu chevarombo. Asi ikozvino zviri pamatafura evanhu vese vanoomerera kune hupenyu hune hutano. Tichaona kuti ndeapi mabhenefiti anounza oatmeal uye kana paine chero kukuvara kubva pairi

Oatmeal Kurongeka uye zvemukati zvemakori

Oats anozivikanwa nekuti ane hutano. Uye inobatsira nekuda kwekuumbwa kwayo. Izvo zvemukati zvemavitamini, zvekuteedzera zvinhu, zvicherwa, acids, uye mairi zvine simba. Zviyo zvine mavitamini A, B, E, F; trace element - potasium, mhangura, ayodini, manganese, zinc, silicon, selenium, boron, chromium; pantothenic acid; amino acids uye enzymes; chicherwa munyu nemafuta akakosha.

• Calorie zvemukati 316 kcal
• Mapuroteni 10 g
• Mafuta 6.2 g
• Carbohydrate 55.1 g

Nhoroondo yeoatmeal

Matunhu ekumabvazuva-ekuchamhembe kweChina nenharaunda yeMongolia yemazuva ano ndiwo enzvimbo dzakaitika oats. Kukura nekurimwa kwemuti uyu kwakatanga paminda iyi nguva yapfuura pane kurimwa kwebhari kana gorosi. Vanyori vezvakaitika kare vanotenda kuti oats yaive nemukurumbira sehuswa hwaizadza maspell ekareko.

Zvisinei, haina kuparadzwa asi yakagadziriswa pamwe chete netsika huru kubvira maChinese nemaMongolia atove mune yechipiri millennium BC. Zvaizivikanwa kuti ndeapi mabhenefiti ane oats. Nekupararira kwekurima kuchamhembe, kupisa-kuda kupereta kwakarasikirwa nekukosha kwayo, uye vakave vanofarira oats sechirimwa chikuru.

NI Vavilov akaisa pamberi fungidziro yakadaro paakaona kusvibiswa kwezviperengo zvirimwa neoats parwendo rwekuIran.

Mitsara yeEurope yezvirimwa zveoat zvakadzokera kuBronze Age. Masayendisiti akavawana mune yava kunzi Denmark, Switzerland, neFrance. Vakawana humbowo hwakanyorwa hwetsika mune zvinyorwa zveDieikhs (IV century BC) uye zvinyorwa zvaPliny Mukuru. Wekupedzisira akacherekedza kuti maGreek nemaRoma vakaseka nekuti maGerman aigadzira porridge kubva kune oats sezvo ivo vakaona mune ino chirimwa chete furu chinangwa.

Zvinyorwa zvinyorwa

Zvinyorwa zvinyorwa zvekurimwa kweoats muEngland zvakadzokera kumagumo ezana ramakore rechisere. Kwemazana emakore mazhinji, oatcakes yaive imwe yezvinhu zvikuru zvekudya zvevagari veScotland nenzvimbo dzakavakidzana. Chinyorwa chekare chezviyo, Dhiabhori-Anokohwa, inoratidzira dhimoni rinogadzira madenderedzwa mumunda weoats. Muzana ramakore regumi nematanhatu, oats yaive mbishi mbichana yekubikisa doro muNuremberg neHamburg. Kunyangwe zvakamboitika, hapana zviyo kusara kwebhari yaive mbishi yechinangwa ichi.

Oats chirimwa chegore negore chakatangira kuMongolia nekuchamhembe kwakadziva kumabvazuva kweChina. Minda yese yekupisa-inoda kupora yaive ichikura imomo, uye oats emusango akatanga kushatisa zvirimwa zvayo. Asi ivo havana kuyedza kurwa nayo nekuti ivo vakabva vaona kwayo yakanaka yekudyisa zvinhu. Zvishoma nezvishoma, oats yakafamba ichienda kuchamhembe uye ikasiya minda yakawanda inoda kupisa. Haazvininipise, uye kuRussia, vakati nezvake: "oats ichamera kuburikidza neshangu yakanyanya."

Oatmeal yakapwanywa, yakapetwa, pasi kuita oatmeal, uye muchimiro ichi, vanhu vazhinji vakadya. Oatmeal porridge, jelly, muto wakakora, uye oatcake zvakajairika muScotland, Scandinavia, Latvia, maRussia, uye maBelarusian.

Nei oats achibatsira

Kuumbwa kweoat kunotibvumidza kuti tione sechinhu chakasarudzika nemhando dzakasiyana siyana dzinobatsira: organic acids inosunga zvinhu zvinokuvadza uye wozvibvisa mumuviri; fiber inoderedza cholesterol, inochenesa ura, inovandudza mashandiro ayo; starch inononoka makabhohaidhiretsi ayo anobatsira iwe kudzivirira kudya zvakanyanya; mavhitaminzi uye zvicherwa hazvirambike mabhenefiti kune ese masisitimu.

Oat muto ndiyo yakajairika fomu yekurapa uye yekushandisa prophylactic. Iyo inozadzisa iyo yakanyanya kusangana yeumwe neumwe wemuviri.

Paunenge uchifunga zvekudya pakudya kwemangwanani, usafunge kwenguva refu, asi zviri nani kuzvibikira oatmeal - porridge inoshamisa ine hutano ine mishonga yakawanda. Ndiro yeoatmeal ine hafu yakanaka yekukosha kwezuva nezuva kwezvakakwana zvemuviri - nekudaro, kudya kwemangwanani kunonyatsoisa toni yezuva rese riri pamberi, ichipa simba rinodiwa uye kugadzirisa mamiriro.

Izvo zvinobatsira zvimiro zveoatmeal yemuviri wemunhu zvakaratidzirwa kwenguva yakareba. Kutanga, ndiyo yakanyanya fiber uye yakaoma makabhohaidhiretsi sosi. Chechipiri, ine zvese zvakakosha zvehutano (magnesium, potasium, calcium, phosphorus, iron, iodine, zinc, uye bhaweti rese revhitamini), uye chechitatu, oats ndiyo antioxidant yakanaka kwazvo.

Oats muzvokudya

Izvo hazvina basa kuti oatmeal ndiyo chikamu chikuru chevakawanda vekuHollywood nyeredzi 'chikafu chezuva nezuva nekuti garandi yerunako idumbu rine hutano. Oatmeal inosimudzira ura uye inovhara dumbu nefirimu iyo inogonesa kugaya uye inochenesa iyo yese yemudumbu turakiti system kubva kune chepfu.

Vanachiremba vanopa oatmeal kune avo vanowanzo gunun'una nezvekuzvimba, kurwadziwa, kusagadzikana mudumbu, nevaya vane chirwere chegastritis uye peptic ulcer chirwere.

Izvo zvakanakira oatmeal uye ayo anobatsira mhedzisiro uye kugadzirwa kwemapfupa uye mhasuru nyama (ndosaka vana chiremba vachikurudzira kwazvo kuvana vese) kuchengetedza basa reiyo circulatory system, kugadzirisa mashandiro emagetsi emuviri.

Vashoma vanhu vanoziva kuti oatmeal yakapfuma mu biotin, chinhu chinobatsira icho chinonyatsorwisa dermatitis uye kumwe kutsamwa kweganda, kuchidzosera kune zvakajairwa, kunyanya munguva yechando.

Kunyangwe iine macalorie zvemukati (345 kcal pa100 gramu yeoatmeal), inobatsira kwazvo kune avo vari kuyedza kurasikirwa nemapaundi ekuwedzera.

Contraindications yeoatmeal

Kushandisa oats uye zvigadzirwa zvakagadzirwa kubva mairi hazvibatsiri kune cholelithiasis, kusavapo kwegallbladder, cholecystitis, chiropa, kana itsvo kusagadzikana. Nekurwara kwechirwere chekudya, zvakakosha kurongedza kubatanidzwa kwayo mukudya nechiremba anoenda. Iko hakuna kurambidzwa kwakananga kwekushandisa panguva yekuzvitakura uye lactation, asi kungwarira hakuzove kwakanyanyisa.

Iko kushandiswa kweoatmeal mukurapa

Oats ari mukudya kwezvirwere zvakawanda; tsanga dzakakora dzehoat dzirinani kana dzapwanywa. Ivo vanochengeta zvese zvinovaka muviri, fiber, uye yavo glycemic index yakaderera. Naizvozvo, zviyo zvese zveoats zvinogona kuve chikamu chekudya nechirwere cheshuga. Fast-yekubika oatmeal haina kubatsira - ine yakawanda shuga, iyo glycemic index yakanyanya kukwirira.

Kubva pane oats, mishonga jelly, zviyo zvemvura zvinobikwa mumvura. Ivo akafukidza mucous Kamudzira mudumbu uye ura, zvinokurudzira kugaya. Inobatsira pamaronda, gastritis, kuzvimbirwa. Oatmeal inotitadzisa chirwere ichi, haitenderi kuti iwedzere. Yakanga ichishandiswa kudyisa varwere makumi emakore apfuura.

Izvo zvinoderedzawo njodzi yekenza yemudumbu, iyo yakanyanya kukwirisa ne stool stagnation, kupatira. Kugara uchidurura, inova mhedzisiro yeoatmeal, inoderedza njodzi yekenza.

Oats mukubika

Panyaya yekupararira pasi rose, oats iri pachinzvimbo chechinomwe pakati pezviyo. Zviyo (oatmeal, oatmeal), confectionery zvigadzirwa, kusanganisira yakakurumbira oatmeal cookies, uye zvinwiwa - jelly uye oat "kofi" inogadzirwa kubva kune iyi yakakosha tsika yekudya. Zvokudya izvi zvakanyanya kwazvo mumakoriyumu uye zviri nyore kutorwa nemuviri, saka zvinowanzobatanidzwa mukudya kwevana. Iyo yakakurumbira "French beauty salad" inogadzirwa kubva kune oatmeal.

Zviyo, oatmeal, uye oatmeal zvinobatsira pazvirwere zvisingaperi zvekuzvimba zvegumbo remudumbu, chiropa, chirwere cheshuga, uye atherosclerosis. Oatmeal jelly ine huwandu hwakawanda hwenzou, iyo ine yekufukidzira mhedzisiro.

Munhu wose anoshandisa oat zvigadzirwa anofanira kuziva: oatmeal kubva oat zviyo zviri nani kuti absorption kupfuura oatmeal. Yese zviyo zve oats kubika nguva inofanira kunge iri maminetsi makumi maviri, oatmeal anenge 20-5 maminitsi.

Maitiro ekubika oatmeal

Ingredients

• Mvura 1 litre
• Mukaka 1 litre
• Shuga 3 mashupuni
• Munyu 0.5 tsp
• Oatmeal 2 makapu
• Bhata kuravira

Kugadzirira

1. Pfungwa yakakosha iri mukusarudza oatmeal. Zvakanakisisa kutora oatmeal yakareba-yakabikwa kwemaminitsi gumi nemashanu; porridge rezviyo iri ndiro rinonyanya kunakidza. Usatore oatmeal inokurumidza-kubikwa kana, kazhinji, iyo inodururwa nemvura inopisa.
2. Isu tinosanganisa mvura inotonhorera nemukaka.
3. Isu tinoisa mukaka nemvura pamusoro pekupisa kwepakati uye tinouyisa unenge kumota.
4. Wobva wawedzera gungwa munyu.
5. Wobva wawedzera shuga uye sanganisa zvese zvakanaka. Shuga inogona kuwedzerwa zvishoma kana zvishoma kuravira. Iwe unogona kubvisa shuga uye kuitsiva neuchi, hwatinozowedzera kune rakapera porridge.
6. Uyai nemukaka unotapira kumota; skim kubvisa furo kana zvichidikanwa.
7. Wobva wawedzera oats akakungurutswa uye sanganisa zvese zvakanaka. Kukarukureta emvura uye zviyo - 1: 3, kureva, zviyo 2 makapu, uye mukaka nemvura - 6 makapu.
8. Pheka oat yakakungurutswa pamusoro pekupisa kwakadzika kwemaminetsi gumi nemashanu, wozovhara uye rega iyo porridge iribike kwemaminitsi gumi nemashanu.
9. Isa porridge pamahwendefa uye wobva wawedzera bhotoro. Zvese zvakagadzirira.

Unogona kubika oatmeal mumvura uye wobva wawedzera mukaka kana kirimu kune porridge rakapedzwa, asi porridge yakabikwa mumukaka inosvika pakuva tastier.

Nzira yekusarudza nekuchengetedza oatmeal

Oats inotengeswa mumhando dzakasiyana. Yakawanda inobatsira muzviyo zvakakwana. Iri porridge rinonaka asi rinonetsa kubika - unofanirwa kurinyudza mumvura uye kubika kweawa.

Naizvozvo, pane imwe nzira iri nyore - yakapwanyika oatmeal, yakabikwa kwemaminetsi makumi matatu chete kusvika makumi mana. Izvo zvinotori nyore kubika "yakakoswa oats" - yakakungurutswa oats, ingangoita maminetsi makumi maviri. Zvinogona kunyoroveswa uye kudyiwa pasina kupisa kwekupisa, pamwe nekuwedzerwa kune zvakabikwa zvinhu.

Kubatsira kukuru kweoatmeal kuri mugoko rezviyo. Zviyo zvinokurumidza-kubika, izvo zvakagadzirira maminetsi matatu mushure mekudira mvura inodzika, hazvina kana zvese zvinobatsira. Zviyo zvinogadzirwa uye zvosvuurwa kuti zvibike nekukurumidza. Zvinotapira, zvinonhuwira zviri muchimiro kune zviyo izvi; oatmeal yakanyanya kwazvo mumacalorie uye "isina chinhu." Nekukurumidza, iwe unonzwa nzara zvakare. Naizvozvo, zvirinani kusarudza oats iyo yekubika nguva yakareba sezvinobvira.

Teerera kurongedza - kunze kweoats; hapana chinofanira kunge chiri mukuumbwa zvachose. Kana kurongedza kuri pachena, tsvaga tupukanana pakati pebhinzi.

Oats akaomeswa zvirinani kuchengeta mugirazi rakavharwa uye mumidziyo ye ceramic munzvimbo yakaoma. Mushure mekubika, oatmeal inomira mufiriji kwemazuva mashoma.