Uma ubuza abantu ukuthi bahlobanisa i-oatmeal, khona-ke imibono iyohlukaniswa cishe ngokulingana - iNgilandi nesibhedlela. Futhi ngempela, i- oatmeal ingesiNgisi yendabuko, futhi kufanele ibe ncamashi, isidlo sasekuseni saseScotland, kodwa ngaphezu kwalolu phulozi kuyisici esiyingxenye ebalulekile yokudla kokudla futhi ngokuvamile isetshenziselwa ukudla okunomsoco. Lezi zinsuku zibangelwa ukuthi i-oatmeal ijwayelekile ukusebenza kwezitho zokugaya, isusa i-cholesterol namanoni ezinsimbi ezinamandla, iqukethe amavithamini amaningi namaminerali adingekayo kumuntu.
Oatmeal - amaprotheni, amafutha, ama-carbohydrate
Njengamafutha amaningi, i-oatmeal iqukethe ama-carbohydrate amaningi - kufika ku-64% isisindo. Kodwa-ke, lezi yizinhlaka ze-carbohydrate eziyinkimbinkimbi ezingabangela ukukhuphuka okukhulu kwe-ushukela wegazi, kodwa, ngokuphambene nalokho, ukwehlukanisa kancane kancane, unikeza umzimba amandla okudingeka isikhathi eside. Yingakho ipilishi ephekwe kuyo kuyindlela yokudla kwasekuseni enhle.
Ngaphezu kwalokho, i-oatmeal eluhlaza iqukethe amaprotheni - cishe u-18% wesisindo somkhiqizo, amafutha - ama-11%, amaningi ayo angama-acids ama-mono- kanye nama-polyunsaturated ama-acids (ikakhulukazi ama-oleic ne-linoleic).
Ngaphezu kwalokho, i-oatmeal porridge iqukethe:
- cishe wonke amavithamini eqembu B - enye yezinhlangothi zethonya lawo - ukuvimbela ukuchitheka, kanti futhi banomthwalo wesikhumba, izinwele nezipikili;
- I-Vitamin A - ihlehlisa inqubo yokuguga, ngoba kuyadingeka ekwakhiweni kwamaseli amasha;
- i-vitamin E - antioxidant, ivikela umzimba kusuka kuma-radicals mahhala, inesibopho somsebenzi wokuzala;
- i-vitamin K - coagulability factor yegazi, ngokuntuleka kwaleli vithamini lapho kungase kube nokuphuma kwegazi, izinhlungu ezingaphansi kwesisu, izinsini eziphaphayo;
- i-vitamin C - kuncane kakhulu ku-oatmeal, ngaphezu kwe- ascorbic acid ayibekezelelanga ukwelashwa kokushisa, ngakho okuqukethwe okule vivithamini ku-oatmeal kunganakwa;
- ama-macroelements - i-potassium, i-calcium, i-magnesium ne-phosphorus;
- ukulandelela izinto - iron, manganese, ithusi, selenium kanye ne-zinc.
Kodwa-ke, abantu abaningi abathandi kakhulu lokhu, okwamanje, umkhiqizo owusizo. Futhi into yukuthi abamane nje abazi ukuthi bayayipheka kanjani.
Indlela yokupheka i-oatmeal?
Enye yezinhlobonhlobo ze-oatmeal yakudala yezingane "kusuka ku-cereal ibukeka kanje:
Oatmeal nobisi
Izithako:
- ama-oat flakes - 400 g;
- amanzi 750 ml;
- ubisi - 500ml;
- usawoti - amathisipuni amabili;
- ibhotela - izipuni ezimbili;
- ushukela - ukunambitha;
- i-anise, embi, isinamoni noma i-lemon powder (i-orange) - ukunambitha.
Ukulungiselela
Siphalaza amanzi, sipheke ekushiseni okuphansi kuze kube khona ama-flakes abilisiwe kahle. Khona-ke, sidlula iphariji ngesihlungo sensimbi, noma i-colander. Engeza ubisi olushisayo bese upheka kuze kube yilapho ubhulovu bukhulu kakhulu (kufanele kube yi-liquid, egeleza). Sifaka kancane ushukela (cishe akufanele uzizwe), kanye nanoma yiziphi izinongo ezingenhla kanye nebhotela.
Ukuze ukulungiswa kwala maqebelengwane e-oatmeal e-cereal "Hercules" afaneleke kakhulu, okuqukethwe kwawo nge-caloric yi-kilocalories eyi-100.
Kukhona futhi inguqulo yangempela ye-oatmeal "omdala":
I-oatmeal porridge ene-imikhiqizo
Izithako:
- okusanhlamvu kwe-oats - 200 g;
- ilayisi - 200 g;
- amanzi - 1 l;
- Inyama yenkomo - 100 g;
- Inhliziyo yenkomo - 100 g;
- inkomo yenkomo - 100 g;
- anyanisi - anyanisi 1;
- ibhotela - 50 g;
- usawoti - ukunambitha.
Ukulungiselela
Ilayisi nama-oats bapheka ipulishi e-crumbly. Ukuze wenze lokhu, engeza ama-oatmeal emanzini abilayo, emva kwemizuzu emihlanu - Fig. Ngesikhathi ulungiselela iphariji, ubilise inhliziyo nephunga, ake sihambe nge-grinder yenyama. Khona-ke udinga ukunquma u-anyanisi, gazinga kanye nesibindi ku-bhotela, fake kahle yonke into. Engeza i-forcemeat kusuka enhliziyweni ebilisiwe nephaphu, gazinga futhi uhlanganise ne-porridge.
Ama-calories ku-oatmeal anjalo azofana nendawo e-pasta ku-Navy - 260-300 kcal.
Mangaki ama-kilocalories akhona ku-oatmeal?
Naphezu kokubunjwa kwe-vitamin-mineral ecebile, amakholori ase-oatmeal ayingcosana - ama-kilogram angu-340 ku-croup eluhlaza.
Ingabe bayamafutha kusuka ku-oatmeal?
Ngokuvamile, ungabuyiselwa ngokudla cishe noma yimuphi umkhiqizo, futhi i-oatmeal ayikho into. Kubantu abafuna ukunciphisa umzimba, kudingeka ukhumbule ukuthi i-oatmeal icebile kuma-carbohydrate. Ngakho-ke, yidle kangcono ekuseni.