Ọdịnaya nke edemede
Oat bụ otu n'ime ọka kacha mma. Ọ bụ enweghị gluten ma nwee nnukwu vitamin, mineral, fiber na antioxidants bara uru.
mere si oat Oat akpọrela Ọ bakwara uru. Ọ na-enyere aka ifelata, na-edozi shuga ọbara ma na-ebelata ohere nke ọrịa obi.
Kedu ihe bụ oatmeal?
Oat, Ọ bụ ọka zuru oke ma a na-akpọ ya "Avena sativa". A na-eji mmiri ma ọ bụ mmiri ara ehi sie ọka a Oat akpọrela A na-eme ya ma na-erikarị nri ụtụtụ. Nke a porridge A na-akpọkwa ya.
Kedu uru nri oatmeal bara?
Oat akpọrelaProfaịlụ nri ya na-egosi nkesa ziri ezi. carbohydrate na ọgaranya na eriri. O nwere eriri bara ezigbo uru nke a na-akpọ beta-glucan.
N'ime ọka, ọka nwere protein na abụba kachasị. Ọ na-enye ogige osisi nwere vitamin, mineral na antioxidants ndị dị mkpa maka ahụ ike. esiri ya na 1 iko mmiri Oat akpọrelaỌdịnaya nke dị ka ndị a;
- Calorie : 140
- mmanụ : 2.5 g
- sodium : 0 mg
- carbohydrates : 28g
- eriri : 4g
- candies : 0 g
- protein : 5g
Oat akpọrelamanganese, phosphorus, magnesium, ọla kọpa, ígwè, zinc, folate, Vitamin B1O nwere vitamin B5. Ọ na-enyekwa calcium, potassium, vitamin B3 na B6 na obere ego.
Kedu uru oatmeal bara?
Antioxidant ọdịnaya
- Oats nwere ogige osisi dị ka antioxidants na polyphenols. Otu antioxidant bara uru pụrụ iche akpọrọ "Avenanthramide" ka a na-ahụ naanị na ọka.
- Otu antioxidant a na-ebelata ọbara mgbali site na ịba ụba nitrite oxide. Ọ na-enye ohere ka arịa ọbara gbasaa ma mee ka ọbara gbasaa.
- Avenanthramide nwere mmetụta mgbochi mkpali yana nwekwara akụkụ nke na-ebelata itching.
Beta-glucan fiber ọdịnaya
Uru nke oatmealOtu n'ime ha bụ na o nwere nnukwu beta-glucan, ụdị eriri soluble. Beta-glucan na-agbaze n'ime mmiri ma mepụta ihe ngwọta dị ka gel na eriri afọ. Uru nke beta-glucan fiber bụ ndị a:
- Ọ na-ebelata LDL na mkpokọta cholesterol.
- Ọ na-ebelata shuga ọbara site na ịhazi insulin.
- Ọ na-enye mmetụta nke afọ ojuju.
- Ọ na-eme ka nje bacteria dị mma na usoro nri nri.
Cholesterol
- cholesterol dị elu ọrịa obiỌ na-akpata . Beta-glucan na-enyere aka belata ma mkpokọta na LDL cholesterol.
- Beta-glucan na-enyekwa aka ibelata cholesterol ọjọọ dị n'ọbara ma mee ka mkpochapụ bile dị mfe.
Ọbara ọbara
- ụdị ọrịa shuga 2Ọ bụ ọrịa a na-ahụkarị nke e ji ọbara shuga dị elu mara. A na-ahụkarị mmetụta insulin homonụ na ọrịa a.
- na-eri oatmealỌ na-anabata mmetụta insulin site na ịhazi shuga ọbara n'ime ndị nwere ụdị ọrịa shuga 2.
- Mmetụta ndị a bụ n'ihi njirimara gel nke beta-glucan fiber. Ọ na-eme ka ị nweta afọ ojuju oge yana nnabata glucose n'ime ọbara.
asthma na ụmụaka
- AsthmaỌ bụ ọrịa na-adịghị ala ala nke na-adịkarị na ụmụaka.
- Ụmụaka nwere ụkwara ume ọkụ na-enweta otu ihe mgbaàmà ahụ, dị ka ụkwara na-achigharịgharị, iku ume, na mkpụmkpụ ume.
- Ụfọdụ ndị nchọpụta na-eche na iwebata nri siri ike n'oge mbụ n'ime ụmụ ọhụrụ na-emeghe ụzọ maka ọrịa ndị dị ka ụkwara ume ọkụ.
- Nke a anaghị emetụta oat. N'ezie, inye ụmụ ọhụrụ iri oat tupu ọnwa isii na-ebelata ohere nke asthma.
afọ ntachi
- Site na mmegharị afọ n'oge ọ bụla na ndị agadi ntachi mkpesa na-adịkarị. Ọ bụ ezie na a na-ejikarị ọgwụ laxative eme ihe iji belata afọ ntachi na ndị agadi, ha nwere ike ịkpata mmerụ ahụ.
- Nnyocha e mere egosila na akwa akwa oat bran nwere eriri na-enyere aka belata afọ ntachi na ndị agadi.
- N'ezie, ụfọdụ ndị agadi ndị na-eji ọgwụ laxative edozi nsogbu afọ ntachi ha na-eji naanị oat bran na-enweghị mkpa ya.
Oatmeal ọ na-eme ka ị felata?
- N'ihi na ọ nwere obere kalori ma na-eme ka afọ ju gị ibu oatmeal Ọ bụ otu n'ime nri kacha baa uru maka inye ihe.
- Ọ na-egbu oge oge mkpofu nke afọ yana beta-glucan dị n'ime ya na-abawanye mmetụta nke njuju.
Kedu uru oatmeal bara maka akpụkpọ ahụ?
- A na-eji oat eme ihe na ngwaahịa nlekọta anụ ahụ. N'ihi na ọ na-ebelata nsogbu akpụkpọ ahụ dị iche iche dịka itching na mgbakasị ahụ.
- Ngwaahịa akpụkpọ anụ oat eczemaỌ na-enyere aka belata mgbaàmà nke .
- Uru oats maka akpụkpọ ahụ na-eme mgbe a na-etinye ya na akpụkpọ ahụ, ọ bụghị mgbe a na-eri ya.
Kedu ihe na-akpata oatmeal?
- Oat bụ ọka na-enweghị gluten. Otú ọ dị, ebe ọ bụ na ọ dị mfe ịchekwa na nhazi, ọ nwere ike ịghọ gluten-nwere mgbe a na-achịkọta ya.
- ọrịa celiacỌ bụrụ na ị nwere gluten ma ọ bụ gluten sensitivity, jide n'aka na ịzụta ngwaahịa oat na-enweghị gluten.
Kedu ka esi eme oatmeal?
na-eri oatmealbụ ụzọ na-atọ ụtọ ma na-edozi ahụ iji malite ụbọchị ahụ. Ọ na-enye nhọrọ nri ụtụtụ ngwa ngwa ma dị mfe maka ụtụtụ siri ike.
uzommeputa oatmeal
ihe
- Ọkara iko oat n'ala
- 250 ml mmiri ara ehi ma ọ bụ mmiri ara ehi
- tuo nke nnu
Olee otu esi eme ya?
- Were ihe ndị dị n'ime ite wee weta obụpde.
- Na-akpali mgbe ụfọdụ ruo mgbe ọ dị nro.
- Gbanyụọ ọkụ ahụ ka ọ dị ntakịrị ma wepụ ya na stovu mgbe esichara oat.
- Oat akpọrelaIji mee ka ọ dịkwuo ụtọ ma na-edozi ahụ, ị nwere ike itinye cinnamon, mkpụrụ osisi, mkpụrụ ma ọ bụ yoghurt.