Pehea i hana ʻia ai ka Oatmeal? Pōmaikaʻi, Poino, Waiwai Meaʻai

ʻO ka ʻoats kekahi o nā huaʻai maikaʻi loa. ʻAʻohe gluten a loaʻa nā huaora, nā minerala, nā fiber a me nā antioxidants.

hana ʻia mai ka ʻoʻa Nā ʻoka i ʻōwili ʻia pono pū kekahi. Kōkua ia i ka lilo ʻana o ke kaumaha, hoʻopaʻa i ke kō koko a hoʻemi i ka pilikia o nā maʻi naʻau.

He aha ka oatmeal?

ʻOaka, He palaoa piha ia a ua kapa ʻia ʻo "Avena sativa". Hoʻomoʻa ʻia kēia cereal me ka wai a i ʻole ka waiū. Nā ʻoka i ʻōwili ʻia Hana ʻia a ʻai ʻia no ka ʻaina kakahiaka. ʻO kēia porridge Kāhea ʻia.

He aha ka waiwai o ka oatmeal?

ʻOʻa ʻolokaHōʻike kona ʻano meaʻai i ka māhele kaulike. carbohydrate a waiwai i ka fiber. Loaʻa iā ia kahi fiber waiwai nui i kapa ʻia ʻo beta-glucan.

Ma waena o nā cereals, loaʻa i ka oats ka nui o ka protein a me ka momona. Hāʻawi ia i nā mea kanu i loaʻa nā huaora, nā minerala a me nā antioxidants i mea nui no ke olakino. Moʻa i 1 kīʻaha wai Nā ʻoka i ʻōwili ʻiaPenei ke ano o ia mea; 

• Kalepona : 140
• ka aila : 2.5 G
• paʻakai : 0 mg
• carbohydrates : 28g
• ʻO : 4g
• nā lole : 0 G
• kumuʻiʻo : 5g

ʻOʻa ʻolokamanganese, phosphorus, magnesium, keleawe, hao, zinc, folate, Huaola B1Loaʻa iā ia ka huaora B5. Hāʻawi pū ia i ka calcium, potassium, nā huaora B3 a me B6 i nā mea liʻiliʻi.

He aha nā pōmaikaʻi o ka Oatmeal?

Maʻiʻo antioxidant

• Loaʻa i nā oats nā mea kanu e like me nā antioxidants a me nā polyphenols. ʻO kahi hui kūʻokoʻa o nā antioxidants i kapa ʻia ʻo "Avenanthramide" aia wale nō i loko o ka oats.
• Hoʻemi kēia hui antioxidant i ke koko ma o ka hoʻonui ʻana i ka hana nitrite oxide. Hoʻonui ia i nā kīʻaha koko a hoʻomaʻamaʻa i ke kahe koko.
• Loaʻa iā Avenanthramide kahi hopena anti-inflammatory a hiki ke ʻoki i ka ʻili. 

Beta-glucan fiber maʻiʻo

Nā pōmaikaʻi o ka oatmealʻO kekahi o ia mau mea he nui ka nui o ka beta-glucan, kahi ʻano o ka fiber soluble. ʻO Beta-glucan kahi ʻāpana wai-soluble a hana i kahi hopena gel-like i loko o ka ʻōpū nui. ʻO nā pono o ka fiber beta-glucan penei: 

• Hoʻohaʻahaʻa ia i ka LDL a me ka cholesterol holoʻokoʻa.
• Hoʻohaʻahaʻa ia i ke kō koko ma ke kaulike ʻana i ka insulin.
• Hāʻawi ia i ka manaʻo o ka māʻona.
• Hoʻonui i ka bacteria maikaʻi i loko o ka ʻōnaehana digestive.

Kālā Cholesterol

• cholesterol kiʻekiʻe nā maʻi puʻuwaike kumu. Hoʻemi ka Beta-glucan i ka nui a me ka LDL cholesterol. 
• Kōkua ʻo Beta-glucan i ka hōʻemi ʻana i ka cholesterol maikaʻi ʻole i loko o ke koko a hoʻomaʻamaʻa i ka excretion bile.

Koko kō

• ʻano maʻi diabetes type 2he maʻi maʻamau me ke kiʻekiʻe o ke kō koko. I kēia maʻi, ʻike pinepine ʻia ka naʻau o ka insulin.
• ʻAi ʻana i ka oatmealUa ʻae ʻia ka naʻau o ka insulin ma ke kaupaona ʻana i ke kō koko i ka poʻe me ka maʻi maʻi type 2.
• ʻO kēia mau hopena ma muli o ka waiwai gel o ka fiber beta-glucan. Mālama ia i ka lohi ʻana o ka ʻōpū a me ka komo ʻana o ka glucose i loko o ke koko.

hānō i nā keiki

• asthmaHe ma'i ma'i ma'amau i nā keiki. 
• Loaʻa i nā keiki me ka hānō nā hōʻailona like, e like me ka ʻū pinepine ʻana, ka haʻalulu, a me ka pōkole o ka hanu. 
• Manaʻo kekahi poʻe noiʻi ʻo ka hoʻololi mua ʻana i ka ʻai ʻana i ka meaʻai paʻa i nā kamaliʻi i ke ala no nā maʻi e like me ka hānō.
• ʻAʻole pololei kēia no ka oats. ʻO ka ʻoiaʻiʻo, ʻo ka hānai ʻana i ka ʻoʻa i nā pēpē ma mua o ʻeono mahina e hōʻemi i ka pilikia o ka hānō.

Paʻa paʻa

• Me ka neʻe ʻole o ka ʻōpū i ka poʻe ʻelemakule constipation ʻoi aku ka maʻamau o nā hoʻopiʻi. ʻOiai hoʻohana pinepine ʻia nā laxatives e hoʻomaha i ka constipation i ka poʻe ʻelemakule, hiki ke loaʻa i nā hopena pōʻino.
• Ua hōʻike ʻia nā haʻawina ʻo ka papa waho o ka oat bran waiwai nui e kōkua i ka hoʻomaha ʻana i ka constipation i nā poʻe ʻelemakule.
• ʻO ka ʻoiaʻiʻo, ua hoʻoponopono kekahi o ka poʻe ʻelemakule e hoʻohana ana i ka laxatives i kā lākou pilikia constipation me ka oat bran me ka ʻole o ka pono.

Hiki i ka oatmeal ke lilo i kou kaumaha?

• No ka mea, he haʻahaʻa ia i nā calorie a mālama iā ʻoe i ka piha kaumaha o ka oatmeal ʻO ia kekahi o nā meaʻai waiwai loa i ka hāʻawi. 
• Hoʻopaneʻe ia i ka manawa o ka ʻōpū a me ka beta-glucan i loko o kāna ʻike e hoʻonui ai i ka manaʻo o ka māʻona.

He aha nā pōmaikaʻi o ka ʻili o ka oatmeal?

• Hoʻohana ʻia ka oats i nā huahana mālama ʻili. No ka mea, hoʻomaha ia i nā maʻi like ʻole o ka ʻili e like me ka ʻili a me ka huhū. 
• ʻO nā huahana ʻili o ka oat eczemaKōkua e hōʻemi i nā hōʻailona o 
• ʻIke ʻia ka pōmaikaʻi o ka oats no ka ʻili ke hoʻopili ʻia i ka ʻili, ʻaʻole ke ʻai ʻia.

He aha nā hopena ʻaoʻao o ka oatmeal?

• ʻO ka ʻoat he mau ʻano kīʻaha gluten-free. Eia nō naʻe, no ka maʻalahi o ka mālama ʻana a me ka hana ʻana, hiki ke lilo i gluten-free i ka wā e hoʻopili ʻia ai. 
• maʻi celiacInā loaʻa iā ʻoe kahi gluten a i ʻole gluten sensitivity, e ʻike pono e kūʻai i nā huahana oat gluten-free.

Pehea e hana ai i ka oatmeal?

ʻAi ʻana i ka oatmealHe ala ʻono a momona ia e hoʻomaka ai i ka lā. Hāʻawi ia i kahi koho kakahiaka wikiwiki a maʻalahi no nā kakahiaka hectic.

meaʻai oatmeal

kumuhana

• ½ kīʻaha o nā oats lepo
• 250 ml ka waiu a i ʻole ka wai
• wahi paakai

Pehea la ia?

• E lawe i nā mea i loko o ka ipu 1 a hoʻolapalapa. 
• E hoʻoulu i kekahi manawa a palupalu. 
• E hoʻemi i ka wela a hoʻopau i ke kapuahi ma hope o ka moʻa ʻana o ka oats. 
• ʻOʻa ʻolokaHiki iā ʻoe ke hoʻohui i ke kinamona, nā huaʻai, nā nati a i ʻole ka yogurt i mea ʻoi aku ka ʻono a me ka momona.