ʻOaka, ʻepekema ʻO Avena Sativa ʻike ʻia ʻo ka palaoa piha. He kumu maikaʻi loa ia o ka fiber, ʻoi aku ka beta-glucan a kiʻekiʻe i nā huaora, nā minela a me nā antioxidants.
Ua ʻike ʻia kēia huaʻai holoʻokoʻa i nā hopena pale i ka maʻi puʻuwai.avenanthramide ʻO ia wale nō ke kumu o kahi hui kūikawā o nā antioxidants i kapa ʻia Hoʻohana nui ʻia ia no kona hopena olakino e like me ka hoʻohaʻahaʻa ʻana i ke kō koko a me nā pae cholesterol.
Hoʻohana pinepine ʻia ma ke ʻano o ka oatmeal, ʻo ia hoʻi, porridge. I ka manawa like, ʻai ʻia ka bran, kahi i wehe ʻia mai ka ʻili o waho. Ma kēia kikokikona "he aha ka oats", "waiwai waiwai o ka oats", "pono o ka oats", "pōʻino o ka oats" a “pehea e hana ai i ka oat e like ʻike e pili ana i ka oats Ka mea, e haawiia mai.
ʻEhia ka nui o nā calorie i loko o 100 grams o ka oats?
Kōnae 100 oat calories Pili kēia me 389 calories. Ma ka papa ma lalo nei, 100 grams o ka maka oat content hāʻawi ʻia i nā kikoʻī:
ʻO nā meaʻai oat
Miktar
Kalepona
389
Su
% 8
kumuʻiʻo
16.9 G
carbohydrate
66.3 G
kōpaʻa
~
ʻO
10.6 G
ka aila
6,9 G
Hoʻopau ʻia
1.22 G
Monounsaturated
2.18 G
Polyunsaturated
2,54 G
Omega 3
0,11 G
Omega 6
2.42 G
momona trans
~
Ka Waiwai o ka Oats
He 66% ka nui o kēia palaoa i nā kalapona. He meaʻai haʻahaʻa ke kō, 1% wale nō mai ka sucrose. Ma kahi o 11% o nā carbohydrates he fiber a ʻo 85% ka starch.
pia
ʻO ka starch ka mea nui loa o kēia palaoa, aia nā kaulahao lōʻihi o nā molekole glucose. He ʻokoʻa ka mākiko i loko o kēia meaʻai me ka starch ma nā kīʻaha ʻē aʻe.
Loaʻa iā ia ka ʻaila ʻoi aku ka nui a me ka viscosity kiʻekiʻe (ka hiki ke hoʻopaʻa wai). ʻEkolu ʻano o ka mākiko i loko o kēia ʻai. ʻO kēia:
ʻO ka starch hoʻohaʻahaʻa wikiwiki (7%)
Hoʻopau koke ʻia a komo ʻia e like me ka glucose.
Mākaʻikaʻi lohi (22%)
Hoʻohaʻahaʻa a hoʻomohu mālie ʻia.
Mākaʻikaʻi kūpaʻa (25%)
He ʻano fiber. Paʻa ia i ka ʻāpana digestive a hoʻomaikaʻi i ke olakino o ka ʻōpū ma o ka hānai ʻana i ka maʻi bacteria ʻōpū.
Oat Fiber
ʻOat, Loaʻa iā ia he 11% fiber, aʻo ka porridge e hāʻawi i 1.7% fiber. Hiki ke hoʻoheheʻe ʻia ka hapa nui o ka fiber, ʻo ka hapa nui he fiber i kapa ʻia he beta-glucan. Loaʻa iā ia nā fiber insoluble, me ka lignin, cellulose, a me ka hemicellulose.
No ka mea, ʻoi aku ka nui o ka fiber soluble ma mua o nā kīʻaha ʻē aʻe, hoʻolohi ia i ka hoʻoemi ʻana, hoʻopau i ka ʻai a hoʻonui i ka manaʻo o ka piha.
He ʻokoʻa ka Beta-glucans i waena o nā fiber no ka mea hiki iā lākou ke hana i kahi hopena viscous (like gel) ma kahi haʻahaʻa haʻahaʻa.
Ua ʻōlelo ʻia ʻo ka hoʻohana ʻana i ka beta glucan i kēlā me kēia lā e hōʻemi ana i ka cholesterol, ʻoi aku ka LDL (ʻino) cholesterol, a no laila hiki ke hōʻemi i ka hopena o ka maʻi puʻuwai.
Ka Waiwai Oat Protein
He kumu protein maikaʻi ia mai ka 11-17% e ka paona maloʻo, ʻoi aku ka kiʻekiʻe ma mua o ka hapa nui o nā kīʻaha ʻē aʻe.
ʻO ka pūmua nui ma ʻaneʻi ua kapa ʻia ʻo avenalin (80%), ʻaʻole i loaʻa i nā kīʻaha ʻē aʻe akā ua like ia me nā protein legume.
Ka momona i ka Oats
ʻOi aku ka momona ma mua o ka nui o nā kīʻaha ʻē aʻe a aia ma waena o 5-9%. Loaʻa ka hapa nui o nā mea momona unsaturated.
ʻO nā huaora a me nā minerala
He kiʻekiʻe kēia huaʻai piha i nā huaora a me nā minela. ʻO nā mea i loaʻa ka nui kiʻekiʻe i helu ʻia ma lalo nei.
Manganese
Loaʻa maʻamau i ka nui o nā kīʻaha holoʻokoʻa, he mea nui kēia trace mineral no ka ulu ʻana, ulu a me ka metabolism.
phosphorus
He mineral koʻikoʻi ia no ke olakino iwi a me ka mālama ʻana i ka ʻiʻo.
keleawe
He mineral antioxidant ia a he mea nui ia no ke olakino o ka naʻau.
Huaola B1
ʻIke pū ʻia ʻo thiamine, loaʻa kēia vitamina i nā meaʻai he nui, e like me ka palaoa, ka pī, nā nati, a me ka ʻiʻo.
me ka hao
Ma ke ʻano he ʻāpana o ka hemoglobin, he pūmua ke kuleana no ka lawe ʻana i ka oxygen i loko o ke koko me ka haoHe mea nui ka loaʻa ʻana mai ka meaʻai.
selenium
He antioxidant ia i mea nui no nā kaʻina hana like ʻole i ke kino. Hoʻopili ʻia ka selenium haʻahaʻa me ka piʻi nui ʻana o ka make mua, ʻōnaehana pale a me ka hana ʻole o ka noʻonoʻo.
He mea nui kēia mineral no nā kaʻina hana he nui i ke kino.
kiniki
He mineral ia e komo ana i loko o ke kino a he mea nui no ke olakino holoʻokoʻa.
ʻO nā mea kanu ʻē aʻe i loaʻa i loko o ka Oats
He waiwai kēia huaʻai olakino i nā antioxidants e hiki ke hāʻawi i nā pono olakino like ʻole. ʻO nā mea kanu nui i helu ʻia ma lalo nei.
avenathramide
Wale ʻokaHe ʻohana antioxidant ikaika ʻo Avenathramide. Hiki iā ia ke hōʻemi i ka ʻāʻī ʻana o ka arterial a hoʻoponopono i ke kahe koko.
Ferulic Acid
ʻO nā antioxidants polyphenol maʻamau i nā cereals.
ʻAʻakika Phytic
ʻO ka phytic acid, ka mea maʻamau i loaʻa i ka bran, he antioxidant hiki ke hoʻopilikia i ka absorption o nā minerale e like me ka hao a me ka zinc.
He aha nā pōmaikaʻi o ka Oats?
e ʻai ana i ka ʻoʻa, hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol, ʻo ia hoʻi ka mea e hōʻemi ai i ka pilikia o ka maʻi puʻuwai. Hoʻohaʻahaʻa ia i ke koko, hoʻemi i ka pilikia o ka momona a me ka maʻi diabetes type 2. Noi ʻoka ve mea kanu oatpono o…
Hoʻohaʻahaʻa i ka cholesterol
ʻO ka cholesterol koko, ʻoi aku ka nui o ka LDL-cholesterol i hoʻoheheʻe ʻia, he mea koʻikoʻi koʻikoʻi no ka maʻi puʻuwai. Ua hōʻike ʻia nā haʻawina he nui i ka maikaʻi o kēia kīʻaha i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ka cholesterol koko, ʻo ia ka mea i hoʻopili ʻia i kāna ʻike beta-glucan.
ʻO Beta-glucan ke kuleana no kēia mau hopena hoʻohaʻahaʻa cholesterol. ʻO kēia ke kumu no ka hoʻolōʻihi ʻana o ka beta-glucan i ka ʻai ʻana o ka momona a me ka cholesterol ma o ka hoʻonui ʻana i ka viscosity o nā mea ʻai.
Hoʻemi i ka pilikia o ka maʻi diabetes type 2
Ua hoʻonui ʻia ka maʻi diabetes type 2 i nā makahiki i hala. Hōʻike ʻia ka maʻi maʻi type 2 e ka hoʻoponopono kūpono ʻole o ke kō koko, ma muli o ka emi ʻana o ka naʻau i ka hormone insulin.
ʻai oat, Ma muli o ka beta-glucan fiber soluble i loko o kāna ʻike, ua hōʻike ia i nā hopena maikaʻi i ka mālama ʻana i ke kō koko i nā maʻi me ka maʻi diabetes type 2.
Hōʻike nā haʻawina e hiki i ka beta-glucan ke hoʻololi maikaʻi i ka naʻau o ka insulin, lohi a pale paha i ka hoʻomaka ʻana o ka maʻi diabetes type 2.
Hoʻomaikaʻi i ke olakino naʻau
ʻOakaLoaʻa i kahi fiber ikaika i kapa ʻia ʻo beta-glucan e kōkua i ka hoʻohaʻahaʻa i nā pae cholesterol. ʻO Beta-glucan ka mea nui o ka fiber soluble i loko o ka oats a hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole me ka hoʻopilikia ʻole ʻana i nā pae cholesterol maikaʻi.
ʻOakaʻO nā antioxidants (avenanthramides a me phenolic acids) i loko o nā ʻoliva e hana pū me ka huaʻa C e pale i ka LDL oxidation, hiki ke hoʻoulu i ka maʻi puʻuwai.
Wahi a kahi noiʻi Australia, ʻoi aku ka maikaʻi o ka fiber oat i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol ma mua o ka fiber palaoa. Hoʻomaopopo pū ka haʻawina e hōʻemi paha ka oatmeal a i ʻole bran i ka pilikia o ka maʻi cardiovascular.
He kōkua pū ka oat bran ma ke kāohi ʻana i ka komo ʻana o kēia mau mea i loko o ka ʻōpū, hiki ke kōkua i ka maʻi puʻuwai.
Kōkua i ka hoʻopau ʻana i ka constipation
Ma muli o ka waiwai o ka oatmeal i ka fiber, hiki iā ia ke kōkua i ka hoʻopau ʻana i ka constipation. Ua ʻike ʻia nō hoʻi nā ʻoat i mea e hoʻonui ai i ke kaumaha o ka pehu a no laila e mālama i ka constipation. Hiki ke pāʻani i kahi hana pale i ka maʻi maʻi colorectal.
kekahi hana, ʻoka Ua ʻike ʻia ua hoʻomaikaʻi ka bran i ka constipation a me ka bioavailability o B12 i nā pākeke kahiko.
ʻOakaHe waiwai i ka fiber insoluble. ʻO kēia no ka ʻoki kila a me ke ʻano kahiko. ʻoka pili i He maikaʻi loa ka fiber insoluble no ke olakino ʻōpū a ʻo kekahi o kāna mau pono ka mālama ʻana i ka constipation.
Akā ua hōʻike kekahi poʻe i nā hōʻailona o ka constipation ma hope o ka ʻai ʻana i ka oatmeal. No ka mea hiki i ka oatmeal ke hoʻoulu i ke kinoea ʻōpū i kekahi mau kūlana. ʻOaka loaʻa nō hoʻi ka nui o ka fiber soluble, hiki ke hoʻonui i ke kinoea.
Hiki ke kōkua i ke kaua ʻana i ka maʻi kanesa
ʻOakaHiki i nā antioxidants i loko o ke kī ke kōkua i ke kaua ʻana i ka maʻi kanesa. ʻOakaHiki i ka fiber i loko o ke kī ke pale i nā ma'i ma'i 'a'ai a me ka colon.
Ua ʻike ʻia nā haʻawina he 800.000 i ʻoi aku ma mua o 12 mau kānaka ʻo ka ʻai ʻana i kahi kīʻaha nui o ka porridge i kēlā me kēia lā hiki ke hōʻemi i ka hopena o ka make mai ka maʻi kanesa a hiki i ka 20 pakeneka. ʻO ka ʻai ʻana i ka fiber hiki ke hōʻemi i ka pilikia o ka maʻi maʻi ʻōpū.
Kōkua i ka mālama ʻana i ka hypertension
Ua ʻike ʻia ʻo ka ʻai ʻana i ka ʻai i hoʻemi i ke koko systolic e 7,5 mau helu a me ke koko diastolic e 5,5 mau helu. ʻAʻole ia e hoʻohaʻahaʻa wale i ke kahe koko, akā e hoʻemi ana hoʻi i ka pilikia o ka maʻi puʻuwai e 22 pakeneka.
ʻIke ʻia ʻo Oatmeal he meaʻai hōʻoluʻolu. Hoʻemi ia i nā kiʻekiʻe o nā hormones koʻikoʻi a hoʻonui i ke serotonin - ʻo ia ke kumu o ka mālie. Hoʻokomo pū kēia mau mea a pau i ke koko haʻahaʻa.
Hoʻoikaika i ka palekana
ʻOʻa ʻolokaHiki i ka beta-glucan i loko ke hoʻoikaika i ka pale. Loaʻa i ka hapa nui o nā cell immune i loko o ke kino nā mea loaʻa kūikawā i hoʻolālā ʻia e komo i ka beta-glucan.
Hoʻonui kēia i ka hana o ke koko keʻokeʻo a pale i ka maʻi. ʻOaka He waiwai nō hoʻi ia i ka selenium a me ka zinc, kahi mea e hana ai i ka hakakā ʻana i nā maʻi maʻi.
Wahi a kahi haʻawina i hana ʻia ma Norewai, ʻokatai beta-glucan, echinaceaʻoi aku ka ikaika ma mua o Hiki i ka hui ke hoʻoikaika i ka ho'ōla ʻana i ka ʻeha a hoʻoikaika i nā antibiotic i nā kānaka.
Ua ʻike pū ʻia ka lawe ʻana i ka beta-glucan e hoʻonui i ka pale ʻana ma hope o ka hoʻoikaika kino.
ʻO Beta-glucan kekahi maʻi maʻi luhi mau a i ʻole e hoʻomaikaʻi i ka pale ʻana i nā poʻe e loaʻa ana i ka pilikia kino a i ʻole ka naʻau. Hoʻomaikaʻi pū ia i nā pae palekana i ka wā o ka mālama koʻikoʻi e like me ka chemotherapy a i ʻole radiation.
Paipai i ke olakino iwi
ʻOakahāʻawi i nā ʻano minerale pono no ke olakino iwi. ʻO kahi mineral koʻikoʻi i waiwai nui i ka oats he silika. He kuleana ko kēia mineral i ka hana ʻana a me ka mālama ʻana i nā iwi. Hiki i ka Silicon ke kōkua i ka mālama ʻana i ka osteoporosis postmenopausal.
ʻOakanā amino acids a me nā meaʻai ʻē aʻe i loko o ka kemika kōkua hiamoe melatonin hāʻawi i ka hana. A i ka hui ʻana me ka waiū a i ʻole ka meli, hana ʻia ka ʻai i mea ʻai maikaʻi i ka wā e moe ai.
ʻOat palaoa pihaHoʻoulu pū ia i ka hana ʻana o ka insulin, e kōkua ana i nā ala neural e lawe i ka tryptophan. tryptophanhe ʻakika amino e hana ana i mea hoʻomaha i ka lolo.
ʻOaka He waiwai nui ia i ka huaora B6, e kōkua ana i ka hoʻohaʻahaʻa ʻana i ke kaumaha (ke kumu nui o ka insomnia). ʻOakaʻO ka hui pū ʻana i ka waiū me ka waiū a me ka maiʻa hiki ke kōkua i ke kino e hoʻomaha hou aʻe.
Hoʻopau i nā hōʻailona menopausal
Hiki i ka hoʻonui ʻana i ka fiber ke hoʻomaha i ka huhū i ka wā menopause a ʻoka He mea maikaʻi loa ia ma kēia ʻano.
Akā aia kahi kūlana kū'ē ma ʻaneʻi - ʻokaLoaʻa nā lignans, kahi ʻano phytoestrogen. ʻO ka noiʻi e pili ana i nā hopena maikaʻi o nā phytoestrogens i ka wā menopause ʻaʻole maopopo.
Hāʻawi i ka ikehu
No ka mea, ʻo ka carbohydrate ke kumu kumu o ka ikehu o ke kino ʻoka No ka mea he waiwai ia i ka carbohydrates, hāʻawi ia i ka hoʻonui ʻana i ka ikehu ke ʻai ʻia i ke kakahiaka.
Hoʻemi Paona me ka Oats
ʻOakapiha i ka pulupulu. Kōkua ia iā ʻoe e piha i ka lōʻihi. Nā noiʻi, ʻoka ua ʻike ʻia kahi meaʻai momona i nā kīʻaha piha, e like me ʻO ka hoʻohana kiʻekiʻe ʻana i nā kīʻaha holoʻokoʻa e pili ana i ka helu kino kino.
Hiki i ka oats ke komo i ka wai, kahi e hoʻonui ai i kā lākou mau mea hoʻomāʻona. A hiki i ka beta-glucan i loko o ka oats ke hoʻopaneʻe i ka hoʻokahe ʻana o ka ʻōpū.
Nā pōmaikaʻi o ka oats no ka ʻili
Kōkua i ka mālama ʻana i ka ʻekene
Hoʻopili ʻo Oatmeal i ka ʻaila nui mai ka ʻili a huehue kokua i ka lapaau ana. E hoʻolapalapa i ka hapalua kīʻaha oatmeal me ⅓ aniani wai a waiho i ka maʻalili.
E hoʻopili i ka paʻi mānoanoa i nā wahi i hoʻopilikia ʻia o kou maka. E kali ma kahi o 20 mau minuke, a laila holoi me ka wai mahana.
ʻOʻa ʻoloka Loaʻa iā ia ka zinc, kahi e hoʻemi ai i ka mumū a pepehi i ka bacteria kumu. Hiki ke kōkua i ka hoʻonui ʻana o Zinc i ka hōʻemi ʻana i nā ʻeha ʻeha.
Eia nō naʻe, ʻōlelo kekahi mau hōʻike e hiki i ka oats ke hoʻonui i ka haki. No kēia, e nīnau i kahi dermatologist ma mua o ka hoʻohana ʻana i ka oats.
Mālama i ka ʻili maloʻo a me ka ʻili
Wahi a kahi noiʻi Nā ʻoka i ʻōwili ʻiaHōʻike ia i nā waiwai antioxidant a me nā anti-inflammatory, hiki ke kōkua i ka mālama ʻana i ka ʻili e pili ana me ka ʻili maloʻo a me ka huhū.
Moisturizes ka ʻili
ʻOakaWehe ia i nā ʻili ʻili make a hana ma ke ʻano he moisturizer maoli. ʻO ka beta-glucan i loko o ia mea he ʻāpana lahilahi ma ka ʻili. Hoʻokomo pū ʻia i loko o ka ʻili a hāʻawi i ka wai e pono ai.
2 kīʻaha ʻokaE hui me 1 aniani waiu a me 1 punetune meli. E kau ia ma kou ʻili a waiho no 15 mau minuke. Holoi me ka wai anuanu.
He mea hoʻomaʻemaʻe maoli
ʻOakaLoaʻa nā pūhui i kapa ʻia nā saponins e hana ma ke ʻano he mea hoʻomaʻemaʻe maoli a wehe i ka lepo a me ka ʻaila mai nā pores. ʻAʻole lākou e hoʻonāukiuki.
Hiki iā ʻoe ke hoʻomākaukau i ka waiū oat, kahi mea hoʻomaʻemaʻe maoli a me ka tonic. Ma hope o ka holoi ʻana i kou maka, e kau i ka waiū i kou maka me kahi lole pulupulu.
Mālama i ka ʻili
ʻOʻa ʻolokaMālama nā protein i ka pale kūlohelohe o ka ʻili. Mālama i ka ʻili mai nā mea hoʻohaumia ʻino a me nā kemika.
Pono ka oats no ka lauoho
Paipai i ka poho lauoho
ʻOaka Kōkua i ka pale ʻana i ka lauoho. 1 punetune no ka hana ʻana i kahi pale lauoho oatmeal e mālama i ka nalowale o ka lauoho Nā ʻoka i ʻōwili ʻia, pono ʻoe i ka waiū hou a me ka waiū ʻalemona.
E hoʻohui i nā mea a pau e hana i kahi paʻi maʻemaʻe. E hoʻopili mālie i kou lauoho a kali no kahi o 20 mau minuke. Holoi me ka wai mehana.
Hoʻoikaika kēia mask i nā aʻa lauoho. ʻOaka He waiwai nō hoʻi ia i ka omega 6 fatty acids e kōkua i ka hoʻoponopono ʻana i ka lauoho pohō.
Hoʻomaikaʻi i ke ʻano o ka lauoho
He mea nui ka helehelena o ka lauoho e like me kona ikaika. E hoʻohana i 3 punetēpē o ka oats maʻemaʻe, ½ kīʻaha waiu a me 1 punetēpē o ka aila niu a me ka meli e hoʻomaikaʻi ai i ka lauoho.
E hui pono i na mea a pau. E noi i ka mask i kou lauoho a me kou poʻo a kali no 30 mau minuke. Shampoo i kou lauoho e like me ka mea mau.
Mālama kēia maka i kou lauoho a hāʻawi pū i kou lauoho i kahi hiʻohiʻona silika. He moisturizes kou lauoho.
ʻAʻole gluten-free ka oats?
ʻOat gluten ʻAʻohe pūmua, akā he ʻano pūmua like i kapa ʻia ʻo avenin. Ua hōʻike ʻia nā haʻawina lāʻau lapaʻau i ka wā e ʻai ʻia ai, hiki ke ʻae ʻia e ka hapa nui o nā maʻi me ka maʻi celiac.
ʻO ka pilikia nui loa me ka meaʻai gluten-free ʻo ia ka palaka me ka palaoa, no ka mea, hoʻomaʻamaʻa pinepine ʻia kēia kīʻaha i nā hale like me nā kīʻaha ʻē aʻe. ʻO ia ke kumu he mea nui i ka poʻe me ka maʻi celiac e ʻai wale i ka mea i hōʻoia ʻia "maʻemaʻe" a i ʻole "gluten-free."
ʻO ka mea maʻamau ka palaoa i ʻae maikaʻi ʻia, ʻaʻohe hopena ʻino i nā kānaka olakino. Hiki i nā poʻe maʻi i ka avenin ke ʻike i nā hōʻailona like ʻole e like me ka gluten intolerance, no laila ʻaʻole pono lākou e ʻai.
Hiki ke hoʻohaumia ʻia kēia kīʻaha holoʻokoʻa me nā kīʻaha ʻē aʻe e like me ka palaoa, no laila ʻaʻole kūpono ia no ka poʻe me ka maʻi celiac (gluten intolerance) a i ʻole nā palaoa allergies.
Hiki iā ia ke hoʻoulu i ke kinoea a me ka pehu i kekahi poʻe, e like me nā wahine hāpai a me nā wahine hānai.
E pale i ka oat inā pilikia ʻoe i ka nau ʻana ʻO ka ʻai maikaʻi ʻole hiki ke pani i ka ʻōpū a pilikia.
E hōʻalo i ka ʻai ʻana i nā huahana oat inā loaʻa iā ʻoe nā pilikia digestive. I kekahi poʻe, ʻoi aʻe ka maʻi.
Oat Allergy
He ma'i anei ka oats?
Inā ʻike ʻoe i ka ʻili ʻili a ihu paha ma hope o ka ʻai ʻana i kahi kīʻaha oatmeal, hiki ke maʻi a paʻakikī paha ʻoe i kahi protein i loaʻa i loko o kēia palaoa. ʻO kēia protein he avenin.
Oat allergy a me ka naʻauhoʻoulu i ka pane ʻōnaehana pale. ʻO kēia ka hopena i ka hoʻokumu ʻana o nā antibodies i hoʻolālā ʻia e hakakā i kahi mea ʻē aʻe i ʻike ʻia e ke kino he mea hoʻoweliweli, e like me avenin.
Inā he hypersensitive ʻoe i nā meaʻai fiber kiʻekiʻe, e noʻonoʻo i kēia palaoa.Hiki paha iā ʻoe ke ʻeha i ka ʻōpū i ka ʻai ʻana.
maʻi ʻai oat ʻAʻole maʻamau akā hiki ke loaʻa i nā pēpē, nā keiki a me nā pākeke. Nā hōʻailona allergy oat penei:
– Pahu, ukiuki, ʻili ʻili
- Ka ʻulaʻula a i ʻole ka ʻili ʻili o ka waha a me nā lehelehe
– ʻO ke kani ʻana ma ka ʻāʻī
- Ka ihu kahe a iʻole ka ihu
– ʻAi ka maka
- Nausea
- luaʻi
- Ka maʻi ʻaʻai
- ʻeha ka ʻōpū
- Paʻakikī i ka hanu ʻana
– Anaphylaxis
ʻO ka lāʻau lapaʻau wale nō inā he maʻi ʻoe i ka protein avenin i loaʻa i kēia palaoa ʻoka Ke pale nei i nā meaʻai i loaʻa ʻO kēia ʻoka Hoʻokomo pū ʻia nā huahana ʻili ma muli.
Pehea e koho ai a mālama i nā ʻOats?
- Manaʻo ʻia e kūʻai i nā oats i nā mea liʻiliʻi no ka mea ʻoi aku ka nui o ka aila o kēia ʻai ma mua o nā kīʻaha ʻē aʻe a no laila ʻoi aku ka wikiwiki.
- Ke kūʻai ʻana i ka oatmeal, e nānā i ka papa inoa o nā mea hoʻohui ma ka pūʻolo e hōʻoia i ka paʻakai, ke kō a i ʻole nā mea hoʻohui ʻē aʻe.
ʻO ka mālama pono ʻana he mea nui e hōʻoia i ka mālama ʻana o ka huahana i kona ʻano hou a me kona ʻono a hiki i ka hoʻohana ʻana.
- E like me nā kīʻaha ʻē aʻe a pau, pono e mālama ʻia ka oat i loko o kahi pahu paʻa e pale ai i ka komo ʻana o ka makū a me ka vermin.
- Pono e mālama ʻia i loko o kahi kīʻaha anuanu a ʻeleʻele a hiki i ʻekolu mahina a i ʻole i loko o ka friji a hiki i ʻeono mahina.
– He nui ka momona o ka oat bran a no laila pono e hoʻopaʻa ʻia i loko o ka pahu hau.
- No ka mea he antioxidant maoli ka oats e pale ai i ka rancidity, ʻoi aku ka lōʻihi o ke ola ma mua o ka palaoa palaoa.
- Pono e hoʻopaʻa ʻia ka Oatmeal a hoʻohana ʻia i loko o ʻekolu mahina. E ʻai i ka oatmeal i loko o ka lā pau i paʻi ʻia ma ka pūʻolo.
Pehea e ʻai ai i ka Oats?
ʻAi ʻia ma ke ʻano o ka oatmeal a i ʻole porridge. ʻO ka ʻaina kakahiaka nui loa. Hiki iā ʻoe ke loaʻa nā ʻano ʻai i hoʻomākaukau ʻia me nā huaʻai a me nā mea kanu like ʻole. Hoʻomākaukau ʻia me nā lā aʻe meaʻai oathiki iā ʻoe ke hoʻāʻo.
Oats Recipe
kumuhana
1 kīʻaha ʻoka
½ kīʻaha lā
1 teaspoon kinamona
Pehea i hoomakaukauia ai ka oat?
ʻOakaE hoʻomoʻa i ka pō i ka wai. I ka lā aʻe, e hoʻokahe i ka wai a waiho i loko o ka ipuhao me kahi aniani wai. E lawe mai i ka hui ʻana i kahi maʻi ma luna o ka wela wela. E hoʻemi i ka wela a e hoʻolapalapa no 5 mau minuke. E hui pono i ka oatmeal a me nā lā i loko o ka blender. ʻO ka hope, hoʻohui i ke kinamona.
E hauʻoli i kāu ʻai!
Oatmeal Banana Smoothie
kumuhana
¼ kīʻaha oat
½ kīʻaha yogurt haʻahaʻa momona
1 maiʻa, ʻoki ʻia i hapakolu
½ kīʻaha waiu waiu
¼ teaspoon kinamona lepo
2 tīpune o ka meli
Pehea ka hoomakaukau ana?
E hoʻohui a hoʻomaʻemaʻe i nā meaʻai a pau a hiki i ka loaʻa ʻana o kahi hui maʻemaʻe. E lawelawe i kēia manawa.
E hauʻoli i kāu ʻai!
Ma ka hopena;
ʻOaka Aia ia ma waena o nā huaʻai maikaʻi loa ma ka honua. He kumu maikaʻi ia o nā huaora he nui, nā minela a me nā mea kanu kūikawā. Loaʻa iā ia ka nui o nā fiber kūikawā i kapa ʻia ʻo beta glucans, e hāʻawi ana i nā pono olakino he nui.
Ma waho aʻe o kēia mau mea a pau, kōkua ia i ka lilo ʻana o ke kaumaha no ka mea haʻahaʻa i nā calorie a hoʻemi i ka ʻai.
