Oatmeal: cov txiaj ntsig thiab kev puas tsuaj rau lub cev

Keeb kwm ntawm cov tsos ntawm oatmeal nyob rau hauv kev noj haus

Oats yog cov nroj tsuag txhua xyoo uas muaj nyob hauv Mongolia thiab sab qaum teb Suav. Tag nrho cov teb ntawm tshav kub-hlub spelled tau zus nyob rau ntawd, thiab qus oats pib litter nws cov qoob loo. Tab sis lawv tsis tau sim tawm tsam nws, vim lawv tam sim ntawd pom nws cov khoom noj zoo heev. Maj mam, oats tsiv mus rau sab qaum teb thiab hloov cov qoob loo uas nyiam kub ntau dua. Nws yog unpretentious heev, thiab nyob rau hauv Peb lub teb chaws lawv hais txog nws: "oats yuav sprout txawm los ntawm ib tug bast khau."

Oatmeal tau crushed, flattened, hauv av rau hauv oatmeal, thiab ntau tus neeg tau noj nws nyob rau hauv daim ntawv no. Oatmeal, kissels, tuab soups thiab oat ncuav mog qab zib yog tshwj xeeb tshaj yog muaj nyob rau hauv Scotland, Scandinavia, Latvia, ntawm s thiab Belarusians.

Kev Sau thiab muaj cov ntsiab lus calories ntau

Cov txiaj ntsig ntawm oatmeal

Oatmeal yog nplua nuj nyob rau hauv beta-glucans, soluble noj fiber ntau. Lawv cia koj hnov ​​​​qab ntev, maj mam muab lub zog thaum lub sijhawm zom zaub mov. Beta-glucan pab txo qis cov roj (cholesterol) phem. Hauv cov hnyuv, thaum yaj, cov fibers tsim cov kua nplaum sib xyaw, uas khi cov roj cholesterol, tiv thaiv nws los ntawm kev nqus.

Raws li kev tshawb fawb, kev noj 3 grams ntawm soluble oat fiber txo cov roj cholesterol mus txog 20%. Qhov no ntau npaum li cas fiber ntau nyob rau hauv ib lub tais ntawm oatmeal. Fiber, uas muaj ntau nyob rau hauv lub plhaub ntawm cov nplej, pab txo cov ntshav qab zib. Yog li, oatmeal yog qhov tseem ceeb heev rau cov neeg laus, nrog rau cov neeg muaj kab mob plawv thiab cov hlab ntsha.

Oatmeal kuj zoo rau lub plab zom mov. Nws muaj peev xwm tiv thaiv lub mucosa, ntim nws. Tsis tas li ntawd, oatmeal, vim insoluble fiber, stimulates plab hnyuv motility, tshem tawm toxins.

Muaj ntau cov vitamins hauv oatmeal: tocopherol, niacin, vitamins B; Ntxiv nrog rau ntau yam kab kawm: silicon, iodine, potassium, cobalt, phosphorus thiab lwm yam.

- Nws muaj cov protein ntau ntau, uas txhim kho cov leeg nqaij. Choline muaj txiaj ntsig zoo rau lub siab ua haujlwm. Oatmeal yog indispensable rau pathology ntawm lub plab, pancreas, gallbladder, daim siab. Gastroenterologist Liliya Uzilevskaya.

Tag nrho cov no ua rau oatmeal noj tshais zoo tagnrho, satiating thiab muab lub zog rau ntau teev. Nyob rau tib lub sij hawm, lub plab tsis yog overloaded, vim hais tias oatmeal yog yooj yim digested.

Kev puas tsuaj ntawm oatmeal

- Cov neeg uas niaj hnub noj ntau ntau ntawm cereals, legumes, txiv ntseej yuav tsum nco ntsoov tias lub cev tuaj yeem tsim qhov tsis txaus ntawm qee yam kab mob. Qhov no yog vim muaj peev xwm ntawm phytates los khi cations ntawm hlau, zinc, magnesium, calcium, thiab lawv tsis zoo absorbed. Phytic acid kuj muaj nyob rau hauv oatmeal. Txawm hais tias nws cov khoom zoo kuj tau tham txog, nws tseem tsis tsim nyog noj oatmeal rau lub sijhawm ntev, thiab ntau dua txhua hnub rau cov neeg uas raug kev txom nyem los ntawm kev ua txhaum ntawm cov ntxhia hauv cov metabolism (piv txwv li, nrog pob txha). Nws kuj muaj teeb meem rau ntshav qab zib thiab thaum yau.

Koj tuaj yeem txo cov ntsiab lus ntawm phytic acid los ntawm soaking lub cereal rau tsawg kawg 7 teev los yog hmo ntuj thiab ntxiv ib qho acidic ib puag ncig, piv txwv li, yogurt, kua txiv qaub nyob rau hauv tus nqi ntawm ob peb tablespoons, - hais tias. Dietitian Inna Zaikina.

Noj oatmeal 2-3 zaug hauv ib lub lis piam yuav txaus. Tab sis nws yog ib qho tsim nyog kom tshem tawm ntawm koj cov khoom noj rau cov neeg uas muaj gluten intolerance.

Kev siv cov oatmeal hauv tshuaj

Hauv kev noj haus rau ntau yam kab mob, nws yog coarse nplej ntawm oats uas siv: crushed los yog flattened. Lawv khaws tag nrho cov as-ham, fiber ntau, nrog rau lawv cov glycemic Performance index qis dua. Yog li ntawd, tag nrho cov nplej ntawm oats tuaj yeem noj nrog ntshav qab zib. oatmeal ceev ceev yuav tsis coj cov txiaj ntsig - lawv muaj suab thaj ntau, qhov ntsuas glycemic siab dua, thiab cov txiaj ntsig yuav luag tsis khaws cia.

Nyob rau hauv lub hauv paus ntawm oats, tshuaj kissels, kua porridges nyob rau hauv dej yog siav. Lawv envelop lub mucous daim nyias nyias ntawm lub plab thiab cov hnyuv, txhawb kev zom. Nws muaj txiaj ntsig zoo rau rwj, gastritis, cem quav. Oatmeal inhibits tus kab mob, tsis tso cai rau nws mus ua phem. Nws tau siv los pub cov neeg mob tau ntau xyoo lawm.

Nws kuj txo qhov kev pheej hmoo ntawm plab hnyuv, uas yog ntau dua nrog stagnation ntawm cov quav, uas yog, cem quav. Tsis tu ncua kev tshem tawm, uas txhawb nqa los ntawm oatmeal, txo qhov kev pheej hmoo ntawm oncology.

Kev siv oatmeal hauv kev ua noj

Oatmeal nyiam los ntawm ntau tus, txawm hais tias nws feem ntau yog npaj yooj yim: boiled nrog mis nyuj. Tab sis muaj ntau ntau yam zaub mov txawv rau oatmeal, ib txhia ntawm lawv txawm yooj yim thiab noj qab haus huv dua li niaj zaus ua noj.

Oatmeal nrog kefir thiab zib mu

Noj tshais noj qab nyob zoo uas tso cai rau koj tsis txhob thab nrog ua noj porridge, tab sis tsuas yog sib tov cov khoom xyaw. Txoj kev no tso cai rau koj kom txuag tau qhov siab tshaj plaws ntawm cov khoom muaj txiaj ntsig, nrog rau txo qis ntawm phytic acid, uas yog qhov tsis txaus ntseeg hauv nws cov txiaj ntsig ntawm lub cev. Es tsis txhob kefir, koj tuaj yeem siv fermented ci mis nyuj, yogurt, yogurt. Ntxiv cov txiv ntoo uas koj nyiam los yog cov noob

Ncuav oatmeal ntev nrog kefir - koj yuav xav tau me ntsis ntxiv lossis tsawg dua. Ntxiv kua zib mu, sib tov.

Tev lub txiv kab ntxwv, txiav rau hauv cubes thiab ntxiv rau oats. Teem lub porridge rau hauv cov thawv ntim, koj tuaj yeem muab cov txiv kab ntxwv rau saum lossis sib tov txhua yam. Koj tuaj yeem siv jars, pwm, tais.

Muab tso rau hauv lub tub yees thaum hmo ntuj thiab thaum sawv ntxov koj tuaj yeem txaus siab rau pluas tshais npaj.

Caramel oatmeal

Ib qho yooj yim porridge nrog qab ntxiag caramel tsw. Ua haujlwm zoo nrog hlais txiv tsawb thiab almonds

Nqa ib lub saucepan nrog lub qab tuab, sib tov tag nrho cov cereal thiab hmoov qab zib nyob rau hauv nws. Muab tso rau nruab nrab kub thiab do kom txog thaum qab zib caramelizes. Ib tug yam ntxwv tsw ntawm burnt qab zib yuav tshwm sim, lub flakes yuav darker.

Tom qab ntawd ncuav lub oats nrog warmed mis nyuj, sib tov, ntxiv ntsev thiab coj mus rau ib tug boil. Ua noj tshaj qis cua sov rau lwm 10-15 feeb. Ntxiv butter ua ntej noj.

Yuav ua li cas xaiv thiab khaws cov oatmeal

Oats yog muag nyob rau hauv ntau yam sib txawv. Qhov tseem ceeb tshaj plaws nyob rau hauv daim ntawv ntawm tag nrho cov nplej. Cov porridge no qab heev, tab sis nws nyuaj rau ua noj - koj yuav tsum tau tsau nws hauv dej thiab ua noj rau ib teev.

Yog li ntawd, muaj kev xaiv yooj yim dua - crushed oatmeal, uas yog siav rau 30-40 feeb xwb. Txawm tias yooj yim dua los ua noj "hercules" - flattened nplej ntawm oats, txog 20 feeb. Lawv tuaj yeem tsuas yog tsau thiab noj yam tsis muaj kev kho cua sov, nrog rau ntxiv rau pastries.

Qhov txiaj ntsig tseem ceeb ntawm oatmeal yog nyob rau hauv lub plhaub ntawm cov nplej. Cov nplej ua noj sai, uas npaj tau 3 feeb tom qab ncuav dej npau npau, yuav luag tag nrho cov txiaj ntsig. Hauv lawv, cov nplej tau ua tiav thiab tev kom ua noj sai dua. Sweeteners, flavorings yog ntxiv rau cov cereals, oatmeal hloov mus rau high-calorie thiab "kub". Sai sai koj yuav xav tias tshaib plab dua. Yog li ntawd, nws yog qhov zoo dua los xaiv cov oats uas ua noj rau ntev li ntev tau.

Them mloog mus rau lub ntim - nyob rau hauv muaj pes tsawg leeg, sib nrug los ntawm oats, yuav tsum tsis muaj dab tsi hlo li. Yog tias lub pob pob tshab, nrhiav cov kab tsuag ntawm cov nplej.

Qhuav oats yog khaws cia rau hauv airtight iav thiab ceramic ntim, nyob rau hauv ib qho chaw qhuav. Thaum siav, oatmeal yuav khaws cia rau hauv lub tub yees rau ob peb hnub.