Oatmeal (oatmeal)

Kufotokozera

Oats (oatmeal) ndi imodzi mwazinthu zabwino kwambiri. Zochitika zachilengedwe zamakono ndizakuti thupi limatsekedwa mwachangu, ndipo ndizopindulitsa kuyeretsa nthawi zonse masiku ano.

Oats anali amtundu wazomera ndipo anali odziwika ngati njira yothetsera mavuto ku China ndi India wakale. Ma dietetics amakono, mankhwala azikhalidwe, cosmetology amagwiritsa ntchito oats pochiza, kuchepa thupi, ndi kukonzanso. Ndipo ma oatmeal cookies, phala, ndi chimanga ndiwo amakonda kwambiri chakudya cham'mawa.

Oats nthawi ina amawonedwa ngati chakudya cha ziweto komanso chakudya cha anthu osauka. Koma tsopano zili pagome la anthu onse omwe amatsata moyo wathanzi. Tidzapeza zabwino zomwe zimabweretsa oatmeal komanso ngati pali vuto lililonse

Kapangidwe ka oatmeal ndi zonenepetsa

Oats ndi otchuka chifukwa amakhala athanzi. Ndipo imathandiza chifukwa cha kapangidwe kake. Zomwe zili ndi mavitamini, zofufuza, michere, zidulo, ndi mafuta ndizabwino. Mbewuyo imakhala ndi mavitamini A, B, E, F; tsatirani zinthu - potaziyamu, mkuwa, ayodini, manganese, zinc, silicon, selenium, boron, chromium; asidi a pantothenic; amino acid ndi michere; mchere wamchere ndi mafuta ofunikira.

• Kalori zili 316 kcal
• Mapuloteni 10 g
• Mafuta 6.2 g
• Zakudya 55.1 g

Mbiri ya oatmeal

Madera akum'mawa-kumpoto kwa China ndi madera a Mongolia amakono ndi mbiri ya oats. Kulima ndikulima kwa chomerachi kudayamba m'malo amenewa mochedwa kuposa kulima barele kapena tirigu. Olemba mbiri yakale amakhulupirira kuti oats anali ndi mbiri ngati udzu womwe udadzaza ziwembu nthawi imeneyo.

Komabe, silinawonongedwe koma linakonzedwa pamodzi ndi chikhalidwe chachikulu kuyambira pomwe achi China ndi ma Mongols kale mu milenia ya 2 BC. Amadziwika kuti ma oats amakhala ndi phindu liti. Ndi kufalikira kwaulimi kumpoto, kukondanso kutentha kudasiya ntchito, ndipo adachita chidwi ndi oats monga mbewu yayikulu.

NI Vavilov adanenanso izi atawona kuipitsidwa kwa mbewu zolembedwa ndi oats paulendo wopita ku Iran.

Zotsatira zaku Europe za mbewu za oat zidayamba ku Bronze Age. Asayansi anazipeza m’mayiko omwe masiku ano amati Denmark, Switzerland, ndi France. Adapeza umboni Wolembedwa wachikhalidwe m'mabuku a Dieikhs (IV century BC) komanso zolembedwa za Pliny Wamkulu. Otsatirawa adazindikira kuti Agiriki ndi Aroma adaseka chifukwa Ajeremani amapanga phala kuchokera ku oats popeza adawona chomerachi cholinga chodyetsa.

Umboni wolemba

Umboni wolemba zakulima kwa oats ku England udayamba kumapeto kwa zaka za zana lachisanu ndi chitatu. Kwa zaka mazana ambiri, oatcake anali amodzi mwa magawo azakudya zazikulu za nzika zaku Scotland ndi madera oyandikana nawo. Cholembedwa chakale kwambiri chazipembedzo, The Devil-Reaper, chikuwonetsa mdierekezi wopanga mabwalo m'munda wa oats. M'zaka za zana la 8, oats anali zida zopangira mowa ku Nuremberg ndi Hamburg. Ngakhale kale, palibe chimanga kupatula barele chomwe chidagwiritsidwa ntchito motere.

Oats ndi chomera cha pachaka chomwe chimachokera ku Mongolia ndi kumpoto chakum'mawa kwa China. Minda yonse yazokonda kutentha inali kukulira kumeneko, ndipo oats amtchire adayamba kuwononga mbewu zake. Koma sanayese kulimbana nawo chifukwa nthawi yomweyo adazindikira kuti ndi chakudya chambiri. Pang'ono ndi pang'ono, oats adasunthira kumpoto ndikusiya mbewu zokonda kutentha. Ndiwodzichepetsa kwambiri, ndipo ku Russia, adati za iye: "oats adzaphuka kudzera mu nsapato yayikulu."

Oatmeal idaphwanyidwa, idafwanthidwa, idasinthidwa kukhala oatmeal, ndipo mwa mawonekedwe awa, anthu ambiri amadya. Phala la oatmeal, jelly, msuzi wandiweyani, ndi oatcake ndizofala ku Scotland, Scandinavia, Latvia, Russia ndi Belarusians.

Chifukwa chiyani oats ndi othandiza

Kapangidwe ka oats amatilola kuti tizitenge ngati chinthu chapadera chokhala ndi zinthu zambiri zothandiza: ma organic acid amamanga zinthu zoyipa ndikuzichotsa mthupi; CHIKWANGWANI kumachepetsa mafuta m'thupi, ayeretse matumbo, bwino ntchito; wowuma ndi ma carbohydrate omwe amakuthandizani kupewa kudya mopitirira muyeso; mavitamini ndi mchere ndizosatsutsika pamachitidwe onse.

Msuzi wa oat ndiye njira yofala kwambiri yogwiritsa ntchito mankhwala ndi njira zopewera. Zimakwaniritsa kuchuluka kwa michere yonse.

Posankha zomwe mungadye pa kadzutsa, musaganize za nthawi yayitali, koma ndibwino kuti muziphika oatmeal - phala labwino kwambiri lokhala ndi mankhwala ambiri. Mbale ya oatmeal imakhala ndi theka labwino la zakudya zamthupi tsiku ndi tsiku - chifukwa chake, kadzutsa kakhazikitsidwe katsiku lonse mtsogolo, ndikupatsa mphamvu zofunikira ndikukhala osangalala.

Zopindulitsa za oatmeal m'thupi la munthu zatsimikiziridwa kwanthawi yayitali. Choyamba, ndiye gwero labwino kwambiri la mavitamini. Kachiwiri, ili ndi zinthu zonse zofunika kwambiri paumoyo (magnesium, potaziyamu, calcium, phosphorous, iron, ayodini, zinc, ndi gulu lonse la mavitamini), ndipo chachitatu, oats ndi antioxidant yabwino kwambiri.

Oats mu zakudya

Sikuti pachabe oatmeal ndiye gawo lalikulu pazakudya zanyengo zambiri zaku Hollywood chifukwa chitsimikizo cha kukongola ndimimba yathanzi. Oatmeal amawoneka bwino m'matumbo ndikuphimba m'mimba ndi kanema yomwe imathandizira kugaya ndikuyeretsa dongosolo lonse la m'mimba kuchokera ku poizoni.

Madokotala amapereka oatmeal kwa iwo omwe nthawi zambiri amadandaula za kuphulika, kupweteka, kusapeza bwino m'mimba, komanso omwe akudwala gastritis ndi matenda am'mimba.

Ubwino wa oatmeal ndi phindu lake pakapangidwe ndi kakulidwe ka mafupa ndi minofu ya minofu (ndichifukwa chake madokotala amalangiza ana onse motere) kuti azigwira ntchito yoyendetsa magazi, kusintha njira zamagetsi zamthupi.

Ndi anthu ochepa okha omwe amadziwa kuti oatmeal ili ndi biotin yambiri, chinthu chothandiza chomwe chimalimbana ndi dermatitis ndi zotupa zina pakhungu, ndikubwezeretsanso mwakale, makamaka nthawi yachisanu.

Ngakhale zili ndi kalori (345 kcal pa magalamu 100 a oatmeal), ndizothandiza kwambiri kwa iwo omwe akuyesera kutaya mapaundi owonjezera.

Kutsutsana kwa oatmeal

Kugwiritsiridwa ntchito kwa oats ndi mankhwala opangidwa kuchokera kumeneko sikupindulitsa kwa cholelithiasis, kusowa kwa ndulu, cholecystitis, chiwindi, kapena kulephera kwa impso. Ndi matenda a m'mimba dongosolo, m'pofunika kugwirizanitsa kuphatikizika kwake mu zakudya ndi kupezeka dokotala. Palibe kuletsa mwachindunji kumwa pa mimba ndi mkaka wa m`mawere, koma kusamala sadzakhala osafunika.

Kugwiritsa ntchito oatmeal mu mankhwala

Oats ali mu chakudya cha matenda ambiri; nyemba za oats zimakhala bwino zikaphwanyidwa. Amasunga michere yonse, michere, ndipo glycemic index yawo ndiyotsika. Chifukwa chake, mbewu zonse za oats zitha kukhala gawo lazakudya ndi matenda ashuga. Oatmeal yophika mwachangu siyothandiza - ili ndi shuga wambiri, index ya glycemic ndiyokwera kwambiri.

Kutengera oats, mankhwala odzola, mapira amadzi amaphika m'madzi. Iwo kuphimba nembanemba mucous m'mimba ndi matumbo, yotithandiza chimbudzi. Imathandiza pa zilonda, gastritis, kudzimbidwa. Oatmeal imalepheretsa matendawa, salola kuti iwonjezeke. Anagwiritsidwa ntchito kudyetsa odwala zaka makumi angapo zapitazo.

Amachepetsanso chiopsezo cha khansa yamatumbo, yomwe imakulira kwambiri ndikubanika, kudzimbidwa. Kutaya nthawi zonse, komwe kumachitika chifukwa cha oatmeal, kumachepetsa chiopsezo cha khansa.

Oats pophika

Pankhani ya kufalikira padziko lonse lapansi, oats ali pa nambala 7 pakati pa mbewu monga chimanga. Zipatso (oatmeal, oatmeal), zopangira confectionery, kuphatikiza ma cookies odziwika bwino a oatmeal, ndi zakumwa - odzola ndi oat "khofi" amapangidwa kuchokera ku chikhalidwe chamtengo wapatali ichi. Zakudya zimenezi zimakhala ndi zopatsa mphamvu zambiri ndipo zimatengedwa mosavuta ndi thupi, choncho nthawi zambiri zimaphatikizidwa muzakudya za ana. "Saladi yokongola ya ku France" imapangidwa kuchokera ku oatmeal.

Zakudya zam'mimba, oatmeal, ndi oatmeal ndizothandiza pamatenda osachiritsika am'mimba, chiwindi, matenda ashuga, ndi atherosclerosis. Oatmeal odzola amakhala ndi ntchofu zambiri, zomwe zimakuta.

Aliyense amene amagwiritsa ntchito oatmeal ayenera kudziwa: oatmeal kuchokera ku oat mbewu ndi bwino kwambiri kuyamwa kuposa oatmeal. Nthawi yophika oats iyenera kukhala mphindi 20, oatmeal kwa mphindi 5-7.

Momwe mungaphikire oatmeal

zosakaniza

• Madzi 1 litre
• Mkaka 1 lita
• Shuga 3 supuni
• Mchere 0.5 tsp
• Oatmeal makapu awiri
• Batala kulawa

Kukonzekera

1. Chofunikira ndikusankha oatmeal. Ndikofunika kutenga oatmeal wophika wautali kwa mphindi 15-20; phala la chimanga ichi ndi lokoma kwambiri. Musatenge oatmeal wophika mwachangu kapena, ambiri, omwe amathiridwa ndi madzi otentha.
2. Timasakaniza madzi ozizira ndi mkaka.
3. Timayika mkaka ndi madzi pamoto wapakati ndikubweretsa pafupifupi kwa chithupsa.
4. Kenako onjezerani mchere wamchere.
5. Kenako onjezerani shuga ndikusakaniza zonse bwino. Shuga akhoza kuwonjezeredwa pang'ono kapena pang'ono kuti alawe. Mutha kuthetsa shuga ndikusintha ndi uchi, womwe tiwonjezere phala lomalizidwa.
6. Bweretsani mkaka wokoma kwa chithupsa; sungani thovu ngati mukufuna.
7. Kenako onjezerani oats wokutidwa ndikusakaniza zonse bwino. Kuwerengetsa zamadzimadzi ndi tirigu - 1: 3, mwachitsanzo, tirigu 2 makapu, ndi mkaka ndi madzi - makapu 6.
8. Phikani oats wokutidwa pamoto wochepa kwa mphindi 15-20, kenako ndikuphimba ndikuphika phala kwa mphindi 10-15.
9. Ikani phala m'mbale ndikuwonjezera batala. Zonse zakonzeka.

Mutha kuphika oatmeal m'madzi ndikuwonjezera phala kapena kirimu ku phala lomalizidwa, koma phala lophika mkaka limakhala lokoma.

Momwe mungasankhire ndi kusunga oatmeal

Oats amagulitsidwa mosiyanasiyana. Zopindulitsa kwambiri m'mizere yonse. Phala ili ndi lokoma koma lovuta kuphika - muyenera kulinyika m'madzi ndikuphika kwa ola limodzi.

Chifukwa chake, pali njira ina yosavuta - phala losweka, lophika kwa mphindi 30-40 zokha. Ndikosavuta kuphika "oats wokutidwa" - oats wokutidwa, pafupifupi mphindi 20. Amatha kuviika ndikudya popanda kutentha, komanso kuwonjezera pazophika.

Phindu lalikulu la oatmeal lili mu chipolopolo cha mbewu. Mbewu zophika mwachangu, zomwe zimakhala zokonzeka mphindi zitatu mutatsanulira madzi otentha, mulibe phindu lililonse. Njerezo amazisenda ndi kuzipaka kuti ziphike mofulumira. Zokometsera, zonunkhira ndizomwe zimapangidwa ndi njere izi; oatmeal ali ndi ma calories ambiri komanso "opanda kanthu." Mofulumira kwambiri, mudzamvanso njala. Chifukwa chake, ndibwino kusankha ma oats omwe nthawi yophika ndi yayitali momwe mungathere.

Samalani ma CD - kupatula oats; palibe chomwe chikuyenera kukhala chophatikizira konse. Ngati phukusili likuwonekera, yang'anani tizirombo pakati pa nyemba.

Ma oats owuma ndibwino kuti muzisunga mugalasi losindikizidwa ndi zotengera za ceramic pamalo ouma. Mukaphika, oatmeal imayimirira mufiriji masiku angapo.