Yaya ake yin Oatmeal? Fa'idodi, Cututtuka, Darajar Abinci

Oats na ɗaya daga cikin hatsi masu lafiya. Ba shi da gluten kuma ya ƙunshi bitamin, ma'adanai, fiber da antioxidants masu mahimmanci.

sanya daga hatsi Turare hatsi mai amfani kuma. Yana taimakawa rage nauyi, yana daidaita sukarin jini kuma yana rage haɗarin cututtukan zuciya.

Menene oatmeal?

Oat, Cikakkiyar hatsi ce kuma a kimiyance ana kiranta "Avena sativa". Ana dafa wannan hatsi da ruwa ko madara. Turare hatsi Ana yin shi kuma yawanci ana ci don karin kumallo. Wannan poridge Ana kuma kira.

Menene darajar sinadirai na oatmeal?

Mirgine hatsiBayanan sinadirai masu gina jiki yana nuna daidaitaccen rarraba. carbohydrate kuma mai arziki a cikin fiber. Yana ƙunshe da fiber mai kima da ake kira beta-glucan.

Daga cikin hatsi, hatsi sun ƙunshi mafi yawan furotin da mai. Yana ba da mahadi na tsire-tsire masu ɗauke da bitamin, ma'adanai da antioxidants masu mahimmanci ga lafiya. Dafa shi a cikin 1 kofin ruwa Turare hatsiAbin da ke cikinsa shi ne kamar haka; 

• kalori : 140
• mai : 2.5 g
• sodium : 0 MG
• carbohydrates : 28g
• Lif : 4g
• alewa : 0 g
• Protein : 5g

Mirgine hatsimanganese, phosphorus, magnesium, jan karfe, iron, zinc, folate, Vitamin B1Ya ƙunshi bitamin B5. Hakanan yana samar da calcium, potassium, bitamin B3 da B6 a cikin ƙananan adadi.

Menene Amfanin Oatmeal?

Antioxidant abun ciki

• Oats yana dauke da mahadi na shuka irin su antioxidants da polyphenols. Wani rukuni na musamman na antioxidants da ake kira "Avenanthramide" ana samunsa ne kawai a cikin hatsi.
• Wannan rukunin antioxidant yana rage hawan jini ta hanyar haɓaka samar da nitrite oxide. Yana fadada hanyoyin jini kuma yana saukaka kwararar jini.
• Avenanthramide yana da tasirin anti-mai kumburi kuma yana da ikon yanke itching. 

Beta-glucan fiber abun ciki

Amfanin oatmealDaya daga cikinsu shi ne cewa yana dauke da adadi mai yawa na beta-glucan, nau'in fiber mai narkewa. Beta-glucan wani bangare ne mai narkewa da ruwa kuma yana samar da maganin gel-kamar gel a cikin babban hanji. Amfanin fiber na beta-glucan sune kamar haka: 

• Yana rage LDL da jimlar cholesterol.
• Yana rage sukarin jini ta hanyar daidaita insulin.
• Yana ba da jin dadi.
• Yana haɓaka ƙwayoyin cuta masu kyau a cikin tsarin narkewa.

Cholesterol

• high cholesterol cututtukan zuciyayana haddasawa. Beta-glucan yana rage duka duka da LDL cholesterol. 
• Beta-glucan kuma yana taimakawa wajen rage mummunan cholesterol a cikin jini da sauƙaƙe fitar bile.

Sugar jini

• nau'in ciwon sukari na 2cuta ce ta gama-gari mai yawan sukarin jini. A cikin wannan cuta, yawanci ana ganin hankalin insulin.
• Cin oatmealYana jure wa insulin hankali ta hanyar daidaita sukarin jini a cikin mutanen da ke da nau'in ciwon sukari na 2.
• Wadannan tasirin sun faru ne saboda kayan gel na beta-glucan fiber. Yana tabbatar da jinkirin fitar da ciki da shigar glucose cikin jini.

asma a yara

• asmaCuta ce ta yau da kullun wacce ta fi yawa a cikin yara. 
• Yaran da ke fama da asma suna da alamomi iri ɗaya, kamar tari mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai), da kuma ƙarancin numfashi. 
• Wasu masu bincike suna tunanin cewa tun da wuri zuwa cin abinci mai ƙarfi a cikin jarirai yana ba da hanya ga cututtuka irin su asma.
• Wannan ba gaskiya bane ga hatsi. Hasali ma, ciyar da jarirai hatsi kafin wata shida yana rage haɗarin kamuwa da cutar asma.

Ciwon ciki

• Tare da motsin hanji na yau da kullun a cikin tsofaffi maƙarƙashiya koke-koke sun fi yawa. Kodayake ana amfani da laxatives sau da yawa don sauƙaƙa maƙarƙashiya a cikin tsofaffi, yana iya haifar da sakamako mai cutarwa.
• Wani bincike ya nuna cewa ɓangarorin da ke cikin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta ce ta taimakawa wajen magance maƙarƙashiya a cikin tsofaffi.
• A gaskiya ma, wasu tsofaffi da ke amfani da laxatives sun magance matsalolin maƙarƙashiya da ƙwayar hatsi kawai ba tare da bukatar hakan ba.

Shin oatmeal yana sa ku rasa nauyi?

• Domin yana da ƙananan adadin kuzari kuma yana kiyaye ku nauyin oatmeal Yana daya daga cikin abinci mafi daraja wajen bayarwa. 
• Yana jinkirta lokacin komai na ciki kuma beta-glucan a cikin abun ciki yana ƙara jin koshi.

Menene amfanin fata na oatmeal?

• Ana amfani da hatsi a cikin kayan kula da fata. Domin yana kawar da cututtukan fata iri-iri kamar iƙirayi da bacin rai. 
• Kayan fata na tushen hatsi eczemaTaimaka rage alamun bayyanar cututtuka 
• Amfanin hatsi ga fata yana bayyana idan ana shafa fata, ba lokacin cin abinci ba.

Menene illar oatmeal?

• Hatsi sune hatsi marasa alkama. Koyaya, saboda yana da sauƙin adanawa da sarrafawa, yana iya zama mara amfani yayin tattarawa. 
• cutar celiacIdan kuna da alkama ko alkama, tabbatar da siyan samfuran hatsi marasa alkama.

Yadda ake yin oatmeal?

Cin oatmealHanya ce mai dadi kuma mai gina jiki don fara ranar. Yana ba da zaɓin karin kumallo mai sauri da sauƙi don safiya mai yawa.

oatmeal girke-girke

kayan

• ½ kofin alkama gari
• 250 ml madara ko ruwa
• tsunkule na gishiri

Yaya ake yi?

• Ɗauki kayan abinci a cikin tukunya 1 kuma kawo zuwa tafasa. 
• Yi motsawa lokaci-lokaci har sai ya yi laushi. 
• Ki rage wuta ki cire shi daga murhu bayan an dahu hatsi. 
• Mirgine hatsiKuna iya ƙara kirfa, 'ya'yan itace, goro ko yogurt don ya zama mai daɗi da gina jiki.