Contents
Tarihin bayyanar oatmeal a cikin abinci mai gina jiki
Oats shuka ne na shekara-shekara wanda ya samo asali daga Mongoliya da arewa maso gabashin China. An noma duk filayen son zafi a wurin, kuma hatsin daji ya fara zubar da amfanin gonakinsa. Amma ba su yi ƙoƙari su yi yaƙi da shi ba, domin nan da nan suka lura da kyawawan kayan ciyarwarsa. A hankali, hatsi ya koma arewa kuma ya maye gurbin wasu amfanin gona masu son zafi. he is very unpretentious, and in our country they said about him: "oats will sprout even through a bast shoe."
An daka shi, an baje shi, aka nika shi da oatmeal, kuma mutane da yawa sun ci ta wannan nau'in. Oatmeal, kissels, miya mai kauri da wainar oat sun zama ruwan dare musamman a Scotland, Scandinavia, Latvia, tsakanin s da Belarusians.
Abun ciki da abun cikin kalori
| Caloric abun ciki da 100 g (porridge akan ruwa) | 88 kcal |
| sunadaran | 3 g |
| fats | 1,7 g |
| carbohydrates | 15 g |
Amfanin oatmeal
Oatmeal yana da wadata a cikin beta-glucans, fiber na abinci mai narkewa. Suna ba ku damar jin daɗi tsawon lokaci, sannu a hankali ba da kuzari yayin narkewa. Beta-glucans suna taimakawa rage matakan cholesterol mara kyau. A cikin hanji, idan ya narkar da, zaruruwan suna samar da wani gauraye mai danko, wanda ke daure cholesterol, yana hana shi shiga.
Bisa ga binciken, cin gram 3 na fiber oat mai narkewa yana rage matakan cholesterol har zuwa 20%. Wannan shine adadin fiber a cikin kwano na oatmeal. Fiber, wanda ke da yawa a cikin kwasfa na hatsi, yana taimakawa wajen rage yawan sukarin jini. Don haka, oatmeal yana da matukar amfani ga tsofaffi, da kuma mutanen da ke fama da cututtukan zuciya da jijiyoyin jini.
Oatmeal kuma yana da kyau ga sashin gastrointestinal. Yana da ikon kare mucosa, yana rufe shi. Har ila yau, oatmeal, saboda fiber maras narkewa, yana motsa motsin hanji, yana kawar da gubobi.
Akwai bitamin da yawa a cikin oatmeal: tocopherol, niacin, bitamin B; da kuma abubuwa daban-daban: silicon, aidin, potassium, cobalt, phosphorus da sauransu.
- Ya ƙunshi adadi mai yawa na sunadaran, wanda ke inganta yanayin ƙwayar tsoka. Choline yana da tasiri mai kyau akan aikin hanta. Oatmeal ba makawa ba ne don ilimin cututtuka na ciki, pancreas, gallbladder, hanta. Gastroenterologist Liliya Uzilevskaya.
Duk wannan yana sa oatmeal ya zama kyakkyawan karin kumallo, satiating da ba da kuzari na sa'o'i da yawa. A lokaci guda kuma, ciki ba ya yin nauyi ba dole ba, saboda oatmeal yana da sauƙin narkewa.
Cutarwar oatmeal
– Wadanda suke cin abinci mai yawa a kullum na hatsi, legumes, goro ya kamata su tuna cewa jiki na iya haifar da rashi na wasu abubuwan ganowa. Wannan shi ne saboda iyawar phytates don ɗaure cations na baƙin ƙarfe, zinc, magnesium, calcium, kuma suna fama da rashin lafiya. Hakanan ana samun phytic acid a cikin oatmeal. Ko da yake an tattauna kyawawan kaddarorin sa, har yanzu bai cancanci cin oatmeal na dogon lokaci ba, har ma fiye da haka yau da kullun ga waɗanda ke fama da cin zarafi na metabolism na ma'adinai (misali, tare da osteoporosis). Hakanan yana da illa ga anemia da kuma lokacin ƙuruciya.
Kuna iya rage abun ciki na phytic acid ta hanyar jika hatsi na akalla sa'o'i 7 ko na dare tare da ƙara yanayin acidic, misali, yogurt, ruwan 'ya'yan itace lemun tsami a cikin adadin cokali biyu, - inji. mai cin abinci Inna Zaikina.
Cin oatmeal sau 2-3 a mako zai wadatar. Amma ya zama dole a ware shi daga abincinku ga mutanen da ke fama da rashin haƙuri.
Yin amfani da oatmeal a magani
A cikin abinci mai gina jiki ga cututtuka da yawa, hatsi ne na hatsi da ake amfani da su: murƙushewa ko mai laushi. Suna riƙe da duk abubuwan gina jiki, fiber, da ma'aunin glycemic ɗin su yana ƙasa. Don haka, ana iya cinye hatsin hatsi tare da ciwon sukari. Oatmeal da aka dafa da sauri ba zai kawo fa'ida ba - suna da sukari mai yawa, ma'aunin glycemic ya fi girma, kuma kusan ba a kiyaye amfani da shi ba.
A kan tushen hatsi, kissels medicated, ruwa porridges a kan ruwa ana dafa shi. Suna lullube mucosa na ciki da hanji, suna motsa narkewa. Yana da amfani ga ulcers, gastritis, maƙarƙashiya. Oatmeal yana hana cutar, baya ƙyale shi ya tsananta. An yi amfani da shi don ciyar da marasa lafiya shekaru da yawa.
Hakanan yana rage haɗarin ciwon daji na hanji, wanda ya fi girma tare da tsayawar najasa, wato, maƙarƙashiya. Zubar da ciki na yau da kullum, wanda aka inganta ta hanyar oatmeal, yana rage haɗarin ciwon daji.
Amfani da oatmeal a dafa abinci
Oatmeal yana son mutane da yawa, kodayake yawanci ana shirya shi kawai: Boiled da madara. Amma akwai girke-girke masu ban sha'awa masu ban sha'awa don oatmeal, wasu daga cikinsu sun fi sauƙi kuma sun fi lafiya fiye da abincin da aka saba.
Oatmeal tare da kefir da zuma
Abincin karin kumallo mai lafiya wanda ke ba ku damar damuwa da dafa abinci porridge, amma kawai ku haɗa kayan abinci. Wannan hanya tana ba ku damar adana matsakaicin abubuwa masu amfani, da kuma rage adadin phytic acid, wanda ke da rikici a cikin tasirinsa a jiki. Maimakon kefir, zaka iya amfani da madara mai gasa, yogurt, yogurt. Ƙara goro ko iri da kuka fi so
| Oat flakes "Hercules" | 150 g |
| Kefir | 300 ml |
| Amai | dandana |
| Orange (ko apple) | Yanki 1. |
Zuba oatmeal mai tsayi mai tsayi tare da kefir - kuna iya buƙatar ɗan ƙara ko ƙasa da haka. Ƙara zuma mai ruwa, haɗuwa.
Kwasfa orange, a yanka a cikin cubes kuma ƙara zuwa hatsi. Shirya porridge a cikin kwantena da aka raba, zaka iya sanya orange a saman ko haɗuwa da komai. Kuna iya amfani da kwalba, molds, kwano.
Saka shi a cikin firiji na dare kuma da safe za ku iya jin dadin karin kumallo da aka shirya.
Caramel oatmeal
Porridge mai sauƙi tare da dandano caramel mai dadi. Ku bauta wa da kyau tare da yankakken ayaba da almonds
| Milk | 300 ml |
| Oat flakes | 30 g |
| Foda sukari | 50 g |
| Gishiri, man shanu | dandana |
Ɗauki tukunya mai kauri mai kauri, haɗa dukkan hatsi da sukarin da ke cikinsa. Sanya kan matsakaicin zafi kuma motsawa har sai sugar caramelizes. Siffar wari na ƙona sukari zai bayyana, flakes zai zama duhu.
Sai azuba alkama da madara mai dumi, a hade, a zuba gishiri a tafasa. Cook a kan ƙananan wuta don wani minti 10-15. Ƙara man shanu kafin yin hidima.
Ƙaddamar da girke-girke na sa hannu ta hanyar imel. [Email kare]. Lafiyayyan Abinci Kusa da Ni zai buga mafi ban sha'awa da sabon ra'ayoyi
Yadda za'a zabi da kuma adana hatsin oatmeal
Ana sayar da hatsi iri-iri. Mafi amfani a cikin nau'i na dukan hatsi. Wannan porridge yana da dadi sosai, amma yana da wuya a dafa shi - kuna buƙatar jiƙa shi a cikin ruwa kuma ku dafa na awa daya.
Sabili da haka, akwai zaɓi mafi dacewa - murkushe oatmeal, wanda aka dafa shi kawai minti 30-40. Ko da sauƙin dafa "hercules" - hatsin hatsi na hatsi, kimanin minti 20. Za a iya jiƙa su kawai a ci ba tare da maganin zafi ba, da kuma ƙara su a cikin irin kek.
Babban amfanin oatmeal shine a cikin harsashi na hatsi. Hatsi mai saurin dafa abinci, waɗanda ke shirye bayan mintuna 3 bayan zuba ruwan zãfi, an hana su kusan duk fa'idodin. A cikin su, ana sarrafa hatsi da kuma kwasfa don dafa da sauri. Ana ƙara masu zaki, abubuwan dandano ga waɗannan hatsi, oatmeal ya juya ya zama babban adadin kuzari da "marasa amfani". Da sauri za ku sake jin yunwa. Saboda haka, yana da kyau a zabi hatsin da ke dafa don tsawon lokaci.
Kula da marufi - a cikin abun da ke ciki, ban da hatsi, kada a sami komai. Idan kunshin ya kasance m, nemi kwari a cikin hatsi.
Ana adana busassun hatsi a cikin gilashin iska da kwantena yumbu, a cikin busasshen wuri. Da zarar an dafa shi, oatmeal zai ajiye a cikin firiji na kwanaki biyu.