oat mkate

Oatmeal amadziwika komanso kuyamikiridwa padziko lonse lapansi. Zothandiza zake komanso zamankhwala zagonjetsa mtima woposa umodzi, chifukwa oats ndi nkhokwe ya mavitamini ndi mchere zomwe zimapindulitsa pa thanzi la thupi. Chifukwa chake, zinthu zina zopangidwa kuchokera ku phalali ndizofunikanso. Chimodzi mwa izi chimatengedwa kuti ndi mkate wa oatmeal - mawonekedwe apadera omwe amalola kuti agwiritsidwe ntchito pazakudya, komanso pazachipatala. Amayi ambiri sakhulupirira zinthu za sitolo ndipo amasangalala kuphika kunyumba, komwe kumakhala kokoma komanso kopatsa thanzi.

Zakale za mbiriyakale

Oats amaonedwa kuti ndi imodzi mwa zomera zodzichepetsa kwambiri, motero zimatchuka m'mayiko a ku Ulaya, kumpoto ndi South America, China ndi Mongolia. Oats amakula m'zinthu zosiyanasiyana zachilengedwe, kotero kwa nthawi yaitali adapanga maziko a zakudya zopatsa thanzi m'mayiko omwe ali ndi nyengo yovuta. Unali wamtengo wapatali kwambiri kuposa tirigu, amene anali wosalimba komanso wofewa kwambiri moti sungathe kupirira nyengo yotere. Zigawo zina zakumpoto za China ndi Mongolia zimatengedwa kuti ndi makolo a kulima oats. M'madera aku Europe, idawoneka mochedwa kwambiri kuposa mbewu zina zambewu, koma nthawi yomweyo idakopa mitima ya ogula chifukwa cha machiritso ake komanso machitidwe osangalatsa. Izi zikutsimikiziridwa ndi mfundo yakuti ngakhale asing’anga akale a ku Greece ankagwiritsa ntchito phala limeneli mobwerezabwereza pazifukwa zachipatala.

Malinga ndi akatswiri a mbiri yakale, anthu okhala ku Great Britain anali oyamba kupanga mkate kuchokera ku oatmeal. Izi ndi zomwe zolemba zakale zachingerezi zakumapeto kwa zaka za zana la XNUMX zimachitira umboni. Iwo analankhula za chofufumitsa chodabwitsa cha oatmeal ndipo anafotokoza Chinsinsi cha kupanga kwawo. Kuyambira nthawi imeneyo, kwa zaka zambiri, mikate iyi, pamodzi ndi oatmeal wotchuka, yakhala maziko a zakudya za anthu a ku Ireland, Scotland ndi Wales.

Masiku ano, oatmeal amagwiritsidwa ntchito ngati chakudya ndi anthu padziko lonse lapansi. Ndiwotchuka chifukwa cha kapangidwe kake kazakudya, komwe kamalola kukhutitsa thupi ndi mphamvu ndi mphamvu, komanso chifukwa cha machiritso ake. Mkate wa oatmeal umapangidwa kuchokera ku mitundu itatu ya ufa: tirigu, oatmeal ndi rye. Zomwe zimapangitsa kuti zikhale zokoma komanso zathanzi. Ndipo yophikidwa kunyumba, chinthu choterocho chidzakhala chofunikira kwambiri pa thanzi la banja lonse.

Kupangidwa kwa mankhwala ndi phindu la zakudya

Mkate wa oatmeal ndi wamtengo wapatali chifukwa cha mavitamini ndi minerals opindulitsa. Lili pafupifupi mitundu yonse ya mavitamini: awa ndi mavitamini B (thiamine, riboflavin, choline, pantothenic acid, pyridoxine, folates, cobalamin), ndi vitamini E - vitamini ya unyamata ndi kukongola, ndi mavitamini A, PP ndi K. Ambiri mwa iwo ndi vitamini B1 - pafupifupi 27% mwachizolowezi, B2 - pafupifupi 13%, B9 - pafupifupi 22% ndi vitamini PP - pafupifupi 16% ya zofunika za tsiku ndi tsiku za thupi.

Mineral complex imayimiridwa ndi:

• potaziyamu - 142 mg;
• calcium - 66 mg;
• magnesium - 37 mg;
• sodium - 447 mg;
• phosphorous - 126 mg;
• chitsulo - 2,7 mg;
• manganese - 0,94 mg;
• mkuwa - 209 mcg;
• selenium - 24,6 mcg;
• nthaka - 1,02 mg.

Zigawo zazikulu ndi sodium - pafupifupi 34%, phosphorous - pafupifupi 16%, chitsulo - 15%, manganese - 47%, mkuwa - pafupifupi 21% ndi selenium - pafupifupi 45% yachizolowezi.

Zopatsa mphamvu za mkate wa oatmeal ndi 269 kcal pa 100 magalamu. Zakudya zopatsa mphamvu ndizochulukirapo (48,5 g). Mapuloteni ndi 8,4 magalamu, ndi mafuta - 4,4 magalamu. Lilinso ndi zakudya zopatsa thanzi - pafupifupi 4 magalamu ndi pafupifupi 2 magalamu a phulusa. Komanso mu kapangidwe ka mankhwala, kupezeka kwa zidulo mafuta zidulo, zosafunikira ndi zofunika amino zidulo, komanso omega-6 ndi omega-3 mafuta zidulo akhoza kudziŵika.

Zothandiza zimatha mkate

Mkate wa oat umatengedwa ngati chakudya, chifukwa uli ndi fiber yambiri, yomwe imatsuka thupi ndikuwongolera kagayidwe kake. Lilinso ndi zomanga thupi mosavuta digestible.

Chifukwa cha mphamvu zake zambiri, mkate wa oatmeal umapangitsa thupi kukhala lamphamvu komanso mphamvu tsiku lonse. Zakudya zopatsa thanzi, zomwe ndi gawo la mankhwalawa, zimakhala ndi zotsatira zabwino pakugwira ntchito kwa m'mimba, zimachotsa poizoni woopsa komanso woopsa komanso slags m'thupi. Ndi bwino kugwiritsa ntchito kuthetsa zizindikiro za kuledzera kwa mowa. Imayamwa zinthu zovulaza ndi ziphe zomwe zalowa m'mimba ndikumwa, ndipo zimathandizira kuchotsa poizoni wapoizoni. Mkate uwu ndiwothandizanso kwa omwe akudwala matenda a shuga, chifukwa kuudya kumatha kusintha kuchuluka kwa insulin ndikuchepetsa shuga m'magazi. Mkuwa womwe uli mu mkate ndi gawo lathunthu pakudzaza minofu ya thupi la munthu ndi okosijeni. Chifukwa cha izi, kugwiritsa ntchito nthawi zonse kumakhala ndi zotsatira zabwino pakugwira ntchito kwa mtima.

Kuopsa kwa oatmeal

Anthu ambiri amakhulupirira kuti kudya mkate kumabweretsa kunenepa. Koma sizili choncho. Mapaundi owonjezera amadalira kwambiri kuchuluka kwa mankhwala omwe timadya. Kwa munthu wamkulu wathanzi, tsiku lililonse ndi 300-350 magalamu a mkate. Ngati mumamatira ku ndalamazi, ndiye kuti kulemera kwake sikukuwopsyeza. Komanso, mosakayikira, ma kilogalamu amakhudzidwa ndi zomwe mkate umagwiritsidwa ntchito. Zowonadi, nthawi zambiri amagwiritsidwa ntchito ngati maziko a masangweji okhala ndi batala, soseji kapena pate, zomwe mwazokha ndi zakudya zamafuta komanso zopatsa mphamvu kwambiri. Ngati simutengeka ndi kumwa kwambiri mkate wa oatmeal, ndiye kuti sizingawononge thupi.

Kuphika ntchito

Mkate wa oatmeal ndi wabwino kudya ndi masamba osiyanasiyana. Mitundu yamasamba yokazinga ndi yophika idzakhalanso yabwino. Mkate wofala kwambiri ndi soups, maphunziro oyambirira osiyanasiyana, komanso mkaka wosiyanasiyana. Mutha kugwiritsanso ntchito ngati maziko a masangweji, komanso kudya ng'ombe yophika kapena Turkey. Zakudya zamafuta kuphatikiza ndi mankhwalawa zimatha kuyambitsa kutulutsa kwambiri kwamadzi am'mimba, zomwe zimadzetsa kutentha pamtima komanso kutentha m'mimba.

Kupanga mkate wa oatmeal kunyumba

Masiku ano, pamene kupita patsogolo kwaumisiri kwapita patsogolo, kuphika buledi n'kosavuta ngati kuponya mapeyala. Makamaka ngati mumagwiritsa ntchito zipangizo zamakono monga makina a mkate kapena wophika pang'onopang'ono pophika.

Kuti mupange mkate wa oatmeal muyenera:

• mkaka - magalamu 280;
• mafuta a masamba - supuni 1;
• shuga - 2 makapu;
• mchere - 1,5 tsp
• unga wa ngano - 250 g;
• oatmeal - magalamu 100;
• oatmeal - magalamu 50;
• yisiti ya wophika mkate wouma - 1,5 tsp.

Thirani mkaka wotentha, mafuta a masamba, mchere ndi shuga mu mphamvu ya makina a mkate. Ndiye kuwaza mu anasefa ufa. Kuti mukwaniritse zotsatira zabwino, ndi bwino kusakaniza mitundu iwiri ya ufa musanagone. Onjezerani oatmeal kwa izo. Pangani chitsime chaching'ono mu ufa ndikutsanulira muyeso wofunikira wa yisiti mmenemo. Sankhani mawonekedwe a makina a mkate "Basic". Pafupifupi nthawi yophika ndi pafupifupi maola atatu ndi theka. Mtundu wa kutumphuka ndi wapakatikati. Mukamakanda mtanda, muyenera kutsatira mapangidwe a misa ndipo, ngati n'koyenera, kuwonjezera ufa wa tirigu. Pambuyo pa pulogalamuyo, chotsani mosamala mkate wophikidwa mwatsopano, ozizira ndikutumikira.

Chinsinsi chomwecho chingagwiritsidwe ntchito kupanga mkate wokoma wa oatmeal mu wophika pang'onopang'ono ndi mu uvuni. Kuti muchite izi, muyenera kukanda mtanda ndikuutumiza ku uvuni wa preheated kufika madigiri 220, kapena kuika mu cooker pang'onopang'ono pa pulogalamu ya "Baking" kwa maola awiri.

Komanso, pophika mkate wokoma, ufa wa rye kapena mbewu zonse zambewu nthawi zambiri zimawonjezeredwa, komanso zowonjezera zosiyanasiyana zomwe zimapatsa mankhwalawa kukoma kodabwitsa komanso kodabwitsa. Kungakhale mbewu zosiyanasiyana, mbewu, flakes ndi zina zotero. Amene alibe chidwi ndi maswiti akhoza kugwiritsa ntchito uchi pophika.

Momwe mungadyetse mkate molondola

Chofunikira kwambiri kukumbukira ndikugwirizana kwake ndi zinthu zina. Mwachitsanzo, ndi bwino kudya nyama popanda mkate, ndipo masamba aliwonse, m'malo mwake, adzayenda bwino ndi mitundu yake yosiyanasiyana. Ngati simutsatira malamulo osavuta otere pogwiritsira ntchito mankhwalawa, ndiye kuti mutha kupeza zovuta zosasangalatsa ndi dongosolo la m'mimba.

Mkate wa nkhungu suyenera kudyedwa. Kaŵirikaŵiri, dera lodzala ndi nkhungu limadulidwa, poganiza kuti mwakutero athetsa vutolo. Koma izi siziri choncho, chifukwa pachimake, nkhungu ndi matenda a fungal. Ulusi wawo wosaoneka wopyapyala umatha kulowa patali. Ndipo ngati spores zotere zimalowa m'thupi la munthu, zimatha kuyambitsa poyizoni wazakudya, komanso kumayambitsa matenda osachiritsika am'mapapo ndi ma circulation system.

Mawuwo

Mkate wa oatmeal ndi chinthu chamtengo wapatali komanso chathanzi, chodziwika bwino chifukwa chamankhwala ake. Ndizothandiza kwambiri pakusala kudya, chifukwa zimadyetsa thupi ndi mchere ndi mavitamini ofunikira pa moyo wa munthu, komanso zimadzaza ndi mphamvu ndi mphamvu. Chifukwa cha machiritso ake, mankhwalawa amathandiza kuyeretsa thupi la poizoni woopsa ndi poizoni woopsa, ndipo amatha kuthetsa zotsatira za kumwa mowa. Kudya mkate wa oatmeal tsiku ndi tsiku kumathandizira kuti magwiridwe antchito amtima, kuwongolera kuchuluka kwa shuga m'thupi.

Zakudya izi zimalimbikitsidwa kwa anthu omwe akufuna kuchotsa mapaundi owonjezera, kapena kukhala ndi moyo wathanzi. Popeza fiber, yomwe ndi gawo lake, imathandizira kagayidwe kachakudya m'thupi ndikufulumizitsa kagayidwe, komanso imathandizira kuyamwa kosavuta kwa chakudya. Kugwiritsa ntchito bwino mkate sikudzabweretsa vuto lililonse kwa thupi, koma kudya kwambiri mosakayikira kumabweretsa kunenepa kwambiri komanso mavuto am'mimba.