isinkwa se-oat

I-Oatmeal iyaziwa futhi yaziswa emhlabeni wonke. Izakhiwo zayo eziwusizo nezokwelapha ziye zanqoba inhliziyo engaphezu kweyodwa, ngoba i-oats iyinqolobane yamavithamini namaminerali anenzuzo empilweni yomzimba. Ngakho-ke, eminye imikhiqizo eyenziwe kulokhu okusanhlamvu ayibalulekile kangako. Enye yalezi zibhekwa njengesinkwa se-oatmeal - ukwakheka okuyingqayizivele okuvumela ukuthi kusetshenziselwe izinjongo zokudla, ngisho nangezinhloso zezokwelapha. Omama abaningi bezindlu abawuthembi umkhiqizo wesitolo futhi bayakujabulela ukuwupheka ekhaya, lapho kuvela khona ukuthi kumnandi kakhulu futhi kunempilo.

Umlando omncane

I-Oats ibhekwa njengenye yezitshalo ezingenasizotha kakhulu, ngaleyo ndlela ithola udumo emazweni aseYurophu, eNyakatho naseNingizimu Melika, eChina naseMongolia. Ama-oats akhula ezimweni ezihlukahlukene zemvelo, ngakho-ke isikhathi eside bakha isisekelo sokudla okunomsoco emazweni anesimo sezulu esibi. Wawubhekwa njengenani elikhulu kakhulu kunokolweni, owawungazweli kangako futhi uthambile kakhulu ukuba ungaphila esimweni sezulu esinjalo. Ezinye zezifundazwe ezisenyakatho yeChina neMongolia zibhekwa njengamadlozi okutshalwa kwe-oats. Emazweni aseYurophu, ibonakale kamuva kakhulu kunezinye izitshalo zokusanhlamvu, kodwa ngokushesha yazuza izinhliziyo zabathengi ngenxa yokuphulukiswa kwayo kanye nezimfanelo zayo ezijabulisayo. Lokhu kufakazelwa nawukuthi ngisho nabelaphi baseGreece lasendulo babeyisebenzisa kaningi le cereal ngezinjongo zokwelapha.

Ngokusho kwezazi-mlando, izakhamuzi zaseGreat Britain zaba ngabokuqala ukwenza isinkwa kusuka ku-oatmeal. Yilokhu okufakazelwa yimibhalo emidala yesiNgisi yasekupheleni kwekhulu lesi-XNUMX. Bakhuluma ngamaqebelengwane e-oatmeal amangalisayo futhi bachaza iresiphi yokwakhiwa kwawo. Kusukela ngaleso sikhathi, iminyaka eminingi, lawa maqebelengwane, kanye ne-oatmeal edumile, enze isisekelo sokudla kwabakhileyo e-Ireland, eScotland naseWales.

Namuhla, i-oatmeal isetshenziswa njengokudla kwabantu emhlabeni wonke. Iyathandwa ngenxa yokwakheka kwayo okunomsoco, okuvumela ukusuthisa umzimba ngamandla namandla, futhi nangenxa yezindawo zayo zokuphulukisa. Isinkwa se-oatmeal senziwa ngezinhlobo ezintathu zikafulawa: ukolweni, i-oatmeal ne-rye. Okwenza kube mnandi futhi kunempilo. Futhi okuphekwe ekhaya, umkhiqizo onjalo uzobe ubaluleke kakhulu ekudleni komndeni wonke.

Ukwakhiwa kwamakhemikhali nenani lokudla okunempilo

Isinkwa se-oatmeal saziswa ngenxa yokwakheka kwaso okuzuzisa kwamavithamini namaminerali. Iqukethe cishe lonke uhla lwamavithamini: lawa amavithamini B (thiamine, riboflavin, choline, pantothenic acid, pyridoxine, folates, cobalamin), kanye novithamini E - ivithamini yobusha nobuhle, namavithamini A, PP no-K. Iningi kuzo i-vitamin B1 - cishe i-27% evamile, i-B2 - cishe i-13%, i-B9 - cishe i-22% ne-vitamin PP - cishe i-16% yesidingo sansuku zonke somzimba.

I-mineral complex imelwe:

• potassium - 142 mg;
• i-calcium - 66 mg;
• i-magnesium - 37 mg;
• i-sodium - 447 mg;
• i-phosphorus - 126 mg;
• insimbi - 2,7 mg;
• i-manganese - 0,94 mg;
• ithusi - 209 mcg;
• i-selenium - 24,6 mcg;
• i-zinc - 1,02 mg.

Izingxenye eziyinhloko sodium - cishe 34%, phosphorus - mayelana 16%, iron - 15%, manganese - 47%, ithusi - cishe 21% kanye selenium - cishe 45% evamile.

Okuqukethwe kwekhalori yesinkwa se-oatmeal kungama-269 kcal ngamagremu ayi-100. Ama-carbohydrate ahamba phambili ekubunjweni kwawo (48,5 g). Amaprotheni angu-8,4 amagremu, namafutha - 4,4 amagremu. Futhi iqukethe i-fiber yokudla - cishe amagremu angu-4 kanye namagremu angu-2 omlotha. Futhi ekubunjweni komkhiqizo, ukutholakala kwama-acids agcwele amafutha, ama-amino acid angabalulekile futhi abalulekile, kanye ne-omega-6 ne-omega-3 fatty acids kungaqashelwa.

Izakhiwo eziwusizo zesinkwa

Isinkwa se-oat sibhekwa njengomkhiqizo wokudla, njengoba siqukethe inani elikhulu le-fiber, elihlanza umzimba futhi lithuthukise izinqubo zayo ze-metabolic. Futhi iqukethe amaprotheni agayeka kalula.

Ngenxa yenani eliphezulu lamandla, isinkwa se-oatmeal sishaja umzimba ngamandla namandla usuku lonke. I-fiber yokudla, eyingxenye yomkhiqizo, inomphumela omuhle ekusebenzeni kwepheshana lamathumbu, isusa ubuthi obuyingozi nobuyingozi kanye nama-slags emzimbeni. Kuhle ukuyisebenzisela ukukhulula izimpawu ze-alcohol hangover. Ithatha izinto eziyingozi kanye nobuthi obungene esiswini ngokuphuza, futhi kuzosiza ukuqeda ubuthi obunobuthi. Lesi sinkwa siwusizo futhi kulabo abanesifo sikashukela, njengoba ukusidla kungenza amazinga e-insulin abe ngokwejwayelekile futhi ehlise amazinga kashukela egazini. I-Copper equkethwe kusinkwa ingumhlanganyeli ogcwele ngokugcwele ohlelweni lokusuthisa izicubu zomzimba womuntu nge-oxygen. Ngenxa yalokhu, ukusetshenziswa kwayo njalo kunomphumela omuhle ekusebenzeni kwesistimu yenhliziyo.

Izingozi ze-oatmeal

Abantu abaningi bakholelwa ukuthi ukudla isinkwa nakanjani kuholela ekukhuleni kwesisindo. Kodwa akunjalo. Amakhilogremu engeziwe ancike kakhulu ekutheni sidla umkhiqizo ongakanani. Kumuntu omdala onempilo, isilinganiso sansuku zonke singama-300-350 amagremu wesinkwa. Uma unamathela kule mali, khona-ke ukuzuza kwesisindo akusho ukusongela. Futhi, ngokungangabazeki, isethi yamakhilogremu iyathinteka yilokho isinkwa esisetshenziswa ngaso. Ngempela, kuvame ukusetshenziswa njengesisekelo samasemishi anebhotela, isoseji noma i-pate, okuyizinto ngokwazo zokudla okunamafutha kanye nekhalori ephezulu. Uma ungathwalwa ngokusetshenziswa ngokweqile kwesinkwa se-oatmeal, khona-ke ngeke kubangele noma yimuphi umonakalo emzimbeni.

Isicelo sokupheka

Isinkwa se-oatmeal kuhle ukudla ngemifino ehlukahlukene. Izinhlobo zemifino ezithosiwe nezibhakiwe nazo zizoba zinhle. Isinkwa esivame kakhulu sinamasobho, izifundo zokuqala ezihlukahlukene, kanye nezinhlobonhlobo zemikhiqizo yobisi. Ungayisebenzisa futhi njengesisekelo samasemishi, futhi udle inyama yenkomo ebilisiwe noma i-turkey nayo. Inyama enamafutha ehlangene nalo mkhiqizo ingabangela ukukhishwa ngokweqile kwejusi yesisu, okuzoholela ekushiseni kwenhliziyo nokuvutha esiswini.

Ukwenza isinkwa se-oatmeal ekhaya

Namuhla, lapho intuthuko yezobuchwepheshe isiqhubekele phambili, ukubhaka isinkwa kulula njengokugoqa amapheya. Ikakhulukazi uma usebenzisa amadivaysi anamuhla njengomshini wesinkwa noma umpheki ohamba kancane wokubhaka.

Ukuze wenze isinkwa se-oatmeal uzodinga:

• ubisi - 280 amagremu;
• amafutha yemifino - 1 isipuni;
• ushukela - 2 wezipuni;
• usawoti - 1,5 wezipuni
• ufulawa kakolweni - 250 g;
• oatmeal - 100 amagremu;
• oatmeal - 50 amagremu;
• imvubelo yombhaki omisiwe - 1,5 wezipuni.

Thela ubisi olufudumele, amafutha emifino, usawoti kanye noshukela endaweni yomshini wesinkwa. Bese ufafaza ufulawa ohluziwe. Ukuze uzuze umphumela omuhle kakhulu, kunconywa ukuxuba izinhlobo ezimbili zikafulawa ngaphambi kokulala. Engeza i-oatmeal kuyo. Yenza umthombo omncane kufulawa bese uthele inani elidingekayo lemvubelo kuwo. Khetha imodi yomshini wesinkwa "Basic". Isikhathi sokubhaka cishe amahora amathathu nesigamu. Umbala woqweqwe uphakathi. Lapho uxova inhlama, udinga ukulandela ukwakheka kwenqwaba futhi, uma kunesidingo, engeza ufulawa kakolweni. Ngemuva kokuphela kohlelo, susa ngokucophelela isinkwa esisanda kubhakwa esishisayo, upholile futhi uphake.

Iresiphi efanayo ingasetshenziswa ukwenza isinkwa se-oatmeal esiphundu ku-cooker kancane nakuhhavini. Ukuze wenze lokhu, udinga nje uxova inhlama bese uyithumela kuhhavini eshiswe ngama-degree angu-220, noma uyibeke ku-cooker kancane ohlelweni lwe- "Baking" amahora angu-2.

Futhi, ukubhaka isinkwa esiphundu, ufulawa we-rye noma okusanhlamvu okusanhlamvu kuvame ukungezwa, kanye nezithasiselo ezihlukahlukene ezinikeza umkhiqizo ukunambitheka kwe-piquant nokungavamile. Kungaba imbewu ehlukahlukene, okusanhlamvu, ama-flakes nokunye. Labo abangenandaba namaswidi bangasebenzisa uju lapho bebhaka.

Ungasidla kanjani isinkwa ngendlela efanele

Into ebaluleke kakhulu okufanele uyikhumbule ukuhambisana kwayo neminye imikhiqizo. Isibonelo, kungcono ukudla inyama ngaphandle kwesinkwa nhlobo, futhi noma yimiphi imifino, ngokuphambene nalokho, izohamba kahle ngezinhlobo zayo ezihlukahlukene. Uma ungalandeli imithetho elula kangaka ekusetshenzisweni kwalo mkhiqizo, khona-ke ungathola kalula izinkinga ezingemnandi ngohlelo lokugaya ukudla.

Isinkwa esikhuntile akufanele sidliwe. Ngokuvamile, indawo egcwele isikhunta iyanqunywa, becabanga ukuthi ngokwenza kanjalo bayiqede inkinga. Kodwa lokhu kukude necala, ngoba emnyombweni walo, isikhunta siwukutheleleka kwefungal. Imicu yabo emincane engabonakali iyakwazi ukungena kude impela. Futhi uma izinhlayiya ezinjalo zingena emzimbeni womuntu, zingabangela ubuthi obunzima bokudla, futhi ziholele ezifweni ezingenakunqandeka zezinhlelo zokuphefumula nokujikeleza kwegazi.

iziphetho

Isinkwa se-oatmeal siwumkhiqizo obalulekile futhi onempilo, odume ngezimfanelo zawo zokwelapha. Kuwusizo kakhulu ekuzileni ukudla, njengoba sondla umzimba ngamaminerali namavithamini adingekayo empilweni yomuntu, futhi iwugcwalisa ngamandla namandla. Ngenxa yokwakheka kwawo okuphulukisayo, lo mkhiqizo usiza ukuhlanza umzimba wesenzo sobuthi obuyingozi nobuthi obuyingozi, futhi uyakwazi ukuqeda imiphumela emibi yokuphuza utshwala. Ukusetshenziswa kwansuku zonke kwesinkwa se-oatmeal kuzosiza ukujwayela ukusebenza kwesistimu yenhliziyo, ukulawula izinga le-glucose emzimbeni.

Lo mkhiqizo wokudla unconywa kubantu abafuna ukususa amakhilogremu engeziwe, noma baphile impilo enempilo. Njengoba i-fiber, eyingxenye yayo, ithuthukisa izinqubo ze-metabolic emzimbeni futhi isheshise imetabolism, futhi inomthelela ekumunceni kalula kwama-carbohydrate. Ukusetshenziswa kahle kwesinkwa ngeke kulethe umonakalo ngokuphelele emzimbeni, kodwa ukudla ngokweqile kuzoholela ekukhuluphaleni kanye nezinkinga zepheshana lesisu.