I-Oatmeal: izinzuzo kanye nokulimala emzimbeni

Umlando wokuvela kwe-oatmeal ekudleni

I-Oats isitshalo saminyaka yonke esivela eMongolia nasenyakatho-mpumalanga yeChina. Wonke amasimu ezinhlamvu ezithanda ukushisa ayetshalwa lapho, futhi i-oats yasendle yaqala ukungcolisa izitshalo zayo. Kodwa abazange bazame ukulwa naye, ngoba ngokushesha baqaphela izici zakhe ezinhle kakhulu zokudla. Kancane kancane, i-oats yathuthela enyakatho futhi yathatha indawo yezitshalo ezithanda ukushisa. Akanasizotha kakhulu, futhi Ezweni Lethu bathi ngaye: “I-oats izohluma ngisho nangesicathulo se-bast.”

I-oatmeal yachotshozwa, yayisicaba, yagaywa ibe yi-oatmeal, futhi abantu abaningi bayidla ngaleli fomu. I-Oatmeal, i-kissels, amasobho aminyene namaqebelengwane e-oat avame kakhulu eScotland, eScandinavia, eLatvia, phakathi kwe-s kanye namaBelarusian.

Ukwakheka nokuqukethwe kwekhalori

Izinzuzo ze-oatmeal

I-Oatmeal inothile ngama-beta-glucans, i-fiber yokudla encibilikayo. Zikuvumela ukuthi uzizwe ugcwele isikhathi eside, kancane kancane uyeke amandla ngesikhathi sokugaya. Ama-Beta-glucans asiza ukwehlisa amazinga e-cholesterol embi. Emathunjini, lapho encibilika, imicu yenza ingxube ye-viscous, ebopha i-cholesterol, ivimbele ukuthi ingamuncwa.

Ngokusho kocwaningo, ukusetshenziswa kwamagremu ama-3 we-oat fiber encibilikayo kunciphisa amazinga e-cholesterol aze afike ku-20%. Yileyo-fiber engakanani endishini ye-oatmeal. I-fiber, egcwele egobolondweni lokusanhlamvu, isiza ekwehliseni amazinga kashukela egazini. Ngakho-ke, i-oatmeal iwusizo kakhulu kubantu asebekhulile, kanye nabantu abanezifo zenhliziyo nemithambo yegazi.

I-Oatmeal nayo ilungele i-gastrointestinal tract. Inamandla okuvikela i-mucosa, iyimboze. Futhi, i-oatmeal, ngenxa ye-fiber engancibiliki, ivuselela ukuhamba kwamathumbu, isusa ubuthi.

Kunamavithamini amaningi ku-oatmeal: i-tocopherol, i-niacin, amavithamini B; kanye nezakhi ezihlukahlukene zokulandelela: i-silicon, i-iodine, i-potassium, i-cobalt, i-phosphorus nabanye.

- Iqukethe inani elikhulu lamaprotheni, elithuthukisa isimo semisipha. I-Choline inomphumela omuhle ekusebenzeni kwesibindi. I-Oatmeal ibaluleke kakhulu ku-pathology yesisu, amanyikwe, i-gallbladder, isibindi. I-Gastroenterologist uLiliya Uzilevskaya.

Konke lokhu kwenza i-oatmeal ibe isidlo sasekuseni esikahle, esisuthisayo futhi esinikeza amandla amahora amaningi. Ngesikhathi esifanayo, isisu asilayishwa ngokweqile ngokungadingekile, ngoba i-oatmeal igayeka kalula.

Ukulimala kwe-oatmeal

- Labo abadla nsuku zonke inani elikhulu lokusanhlamvu, okusanhlamvu, amantongomane kufanele bakhumbule ukuthi umzimba ungase uhlakulele ukuntula kwezakhi ezithile zokulandelela. Lokhu kungenxa yekhono lama-phytates okubopha ama-cations ensimbi, i-zinc, i-magnesium, i-calcium, futhi awamuncwanga kahle. I-Phytic acid nayo ikhona ku-oatmeal. Nakuba izici zayo ezinhle nazo zixoxwa ngazo, akukafaneli ukudla i-oatmeal isikhathi eside, futhi nakakhulu nsuku zonke kulabo abahlushwa ukwephulwa kwe-metabolism yamaminerali (isibonelo, nge-osteoporosis). Kuyingozi futhi ku-anemia nasebuntwaneni.

Unganciphisa okuqukethwe kwe-phytic acid ngokucwilisa okusanhlamvu okungenani amahora angama-7 noma ubusuku bonke bese wengeza indawo ene-acidic, ngokwesibonelo, iyogathi, ijusi kalamula ngenani lezipuni ezimbalwa, - kusho. isazi sokudla u-Inna Zaikina.

Ukudla i-oatmeal izikhathi ezingu-2-3 ngesonto kuzokwanela. Kepha kuyadingeka ukuyikhipha ekudleni kwakho kubantu abanokungabekezelelani kwe-gluten.

Ukusetshenziswa kwe-oatmeal kwezokwelapha

Ekondlekeni kwezifo eziningi, yizinhlamvu ezimahhadla ze-oats ezisetshenziswayo: ezichotshoziwe noma eziyisicaba. Bagcina zonke izakhi, i-fiber, kanye nenkomba yabo ye-glycemic iphansi. Ngakho-ke, okusanhlamvu okuphelele kwama-oats kungadliwa nesifo sikashukela. I-oatmeal ephekwe ngokushesha ngeke ilethe izinzuzo - inoshukela omningi, inkomba ye-glycemic iphakeme kakhulu, futhi ewusizo cishe ayigcinwa.

Ngesisekelo sama-oats, ama-kissels anemithi, ama-porridges e-liquid emanzini aphekwe. Bamboza ulwelwesi lwamafinyila lwesisu namathumbu, bavuse ukugaya. Kuyasiza ngezilonda, i-gastritis, ukuqunjelwa. I-Oatmeal ivimbela lesi sifo, ayikuvumeli ukuba sibe sibi kakhulu. Sekungamashumi eminyaka isetshenziselwa ukondla abagulayo.

Futhi kunciphisa ingozi yomdlavuza wamathumbu, ephakeme kakhulu ngokujama kwendle, okungukuthi, ukuqunjelwa. Ukukhipha okuvamile, okukhuthazwa yi-oatmeal, kunciphisa ingozi ye-oncology.

Ukusetshenziswa kwe-oatmeal ekuphekeni

I-Oatmeal ithandwa abaningi, nakuba ngokuvamile ilungiswa kalula: ibilisiwe ngobisi. Kodwa kunezindlela zokupheka eziningi ezithakazelisayo ze-oatmeal, ezinye zazo zilula futhi zinempilo kunokupheka okuvamile.

I-oatmeal nge-kefir noju

Isidlo sasekuseni esinempilo esikuvumela ukuthi ungakhathazeki ngokupheka iphalishi, kodwa vele uhlanganise izithako. Le ndlela ikuvumela ukuthi ulondoloze izinto eziningi eziwusizo, futhi unciphise inani le-phytic acid, okuyimpikiswano ngomphumela walo emzimbeni. Esikhundleni se-kefir, ungasebenzisa ubisi olubilisiwe olubhakiwe, iyogathi, iyogathi. Engeza amantongomane owathandayo noma imbewu

Thela i-oatmeal ephekwe isikhathi eside nge-kefir - ungase udinge kancane kancane noma ngaphansi. Engeza uju oluwuketshezi, hlanganisa.

Hlanza i-orange, uthathe ama-cubes bese ufaka kuma-oats. Hlela iphalishi ezitsheni ezihlukanisiwe, ungabeka i-orange phezulu noma uhlanganise konke. Ungasebenzisa izimbiza, isikhunta, izitsha.

Kubeke esiqandisini ubusuku bonke futhi ekuseni ungakwazi ukujabulela ukudla kwasekuseni osekwenziwe kakade.

I-oatmeal ye-caramel

Iphalishi elilula elinokunambitheka okumnandi kwe-caramel. Khonza kahle ngebhanana elisikiwe nama-alimondi

Thatha epanini elingaphansi eliwugqinsi, hlanganisa wonke ama-cereal noshukela oluyimpuphu kuwo. Beka phezu kokushisa okuphakathi futhi ugovuze kuze kube yilapho ushukela u-caramelizes. Iphunga lesici likashukela oshisiwe lizovela, ama-flakes azoba mnyama.

Bese uthele ama-oats ngobisi olufudumele, mix, engeza usawoti bese ulethe ngamathumba. Pheka ngokushisa okuphansi eminye imizuzu engu-10-15. Engeza ibhotela ngaphambi kokukhonza.

Ungayikhetha kanjani futhi uyigcine kanjani i-oatmeal

Ama-oats athengiswa ngezinhlobo ezahlukene. Okuwusizo kakhulu ngesimo sokusanhlamvu okuphelele. Le porridge iyamnandi kakhulu, kodwa kunzima ukuyipheka - udinga ukucwilisa emanzini bese upheka ihora.

Ngakho-ke, kunenketho elula kakhulu - i-oatmeal echotshoziwe, ephekwe imizuzu engama-30-40 kuphela. Ngisho nokupheka kulula ukupheka "ama-hercules" - okusanhlamvu okuyisicaba kwe-oats, cishe imizuzu engama-20. Zingacwiliswa kalula futhi zidliwe ngaphandle kokwelashwa kokushisa, futhi zengezwe kumakhekhe.

Inzuzo eyinhloko ye-oatmeal isegobolondweni lokusanhlamvu. Okusanhlamvu okupheka ngokushesha, okulungele imizuzu engu-3 ngemva kokuthulula amanzi abilayo, kunqatshelwe cishe zonke izinzuzo. Kuzo, okusanhlamvu kucutshungulwa futhi kuhlutshiwe ukupheka ngokushesha. Ama-sweeteners, ama-flavouring ayengezwa kulokhu okusanhlamvu, i-oatmeal iphenduka ibe yikhalori ephezulu kakhulu futhi "engenalutho". Ngokushesha kakhulu uzozizwa ulambile futhi. Ngakho-ke, kungcono ukukhetha ama-oats apheka isikhathi eside ngangokunokwenzeka.

Naka ukupakishwa - ekubunjweni, ngaphandle kwama-oats, akufanele kube nalutho nhlobo. Uma iphakheji isobala, bheka izinambuzane phakathi kwezinhlamvu.

I-oats eyomile igcinwa engilazini engangeni moya nasezitsheni ze-ceramic, endaweni eyomile. Uma isiphekwe, i-oatmeal izogcinwa esiqandisini izinsuku ezimbalwa.