Oatmeal inogadzirwa sei? Benefits, Kukuvadza, Nutritional Value

Oats ndeimwe yezviyo zvine hutano. Iyo haina gluten-isina uye ine yakakosha mavhitamini, zvicherwa, fiber uye antioxidants.

yakagadzirwa kubva oats Yakakungurutswa oats zvinobatsira zvakare. Inobatsira kuderedza uremu, inogadzirisa shuga yeropa uye inoderedza ngozi yezvirwere zvemwoyo.

Chii chinonzi oatmeal?

Oat, Iyo izere zviyo uye nesainzi inonzi "Avena sativa". Chiyo ichi chinobikwa nemvura kana mukaka. Yakakungurutswa oats Inogadzirwa uye inowanzodyiwa kwemangwanani. Izvi porridge Zvakare kunzi.

Chii chinovaka muviri kukosha kwe oatmeal?

Yakakungurutswa oatsChimiro chayo chekudya chinoratidza kugoverwa kwakaenzana. carbohydrate uye akapfuma mufiber. Iine fiber yakakosha zvikuru inonzi beta-glucan.

Pakati pezviyo, oats ine mapuroteni akawanda uye mafuta. Inopa mishonga yemiti ine mavitamini, zvicherwa uye antioxidants zvakakosha kune hutano. Yakabikwa mu 1 kapu yemvura Yakakungurutswa oatsZviri mukati maro ndezvizvi; 

• Calorie : 140
• mafuta : 2.5 d
• yavaibvisa : 0 mg
• makabhohaidhiretsi : 28g
• Lif : 4g
• candies : 0 d
• Protein : 5g

Yakakungurutswa oatsmanganese, phosphorus, magnesium, mhangura, iron, zinc, folate, Vitamin B1Iine vitamini B5. Inopawo calcium, potasium, mavhitaminzi B3 uye B6 muzvikamu zvidiki.

Ndezvipi Zvakanakira Oatmeal?

Antioxidant content

• Oats ine zvinomera zvinomera senge antioxidants uye polyphenols. Boka rakasiyana rema antioxidants rinonzi "Avenanthramide" rinowanikwa muoti chete.
• Iri boka re antioxidant rinoderedza BP nekuwedzera nitrite oxide kugadzirwa. Inodiridza tsinga uye inoita kuti ropa riyerere.
• Avenanthramide ine anti-inflammatory effect uye inokwanisa kucheka itching. 

Beta-glucan fiber yemukati

Zvakanakira oatmealChimwe chazvo ndechekuti ine huwandu hwakawanda hwebeta-glucan, rudzi rwefiber inonyungudika. Beta-glucan inonyungudika zvishoma nemvura uye inoumba gel-semhinduro muura hombe. Mabhenefiti e beta-glucan fiber ndeaya anotevera: 

• Inoderedza LDL uye cholesterol yose.
• Inoderedza shuga yeropa nekuenzanisa insulin.
• Inopa kunzwa kuguta.
• Inowedzera mabhakitiriya akanaka muhutano hwekudya.

Cholesterol

• high cholesterol zvirwere zvemoyozvinokonzeresa. Beta-glucan inoderedza zvese zvese uye LDL cholesterol. 
• Beta-glucan inobatsirawo kuderedza yakashata cholesterol muropa uye kufambisa bile excretion.

Ropa shuga

• Type 2 chirwere cheshugachirwere chinowanzoitika chine huwandu hweshuga yeropa. Muchirwere ichi, insulin senitivity inowanzoonekwa.
• Kudya oatmealInoshivirira insulin senitivity nekuenzanisa shuga yeropa muvanhu vane Type 2 chirwere cheshuga.
• Izvi zvinokonzerwa nejeri pfuma ye beta-glucan fiber. Inovimbisa kunonoka kuburitsa mudumbu uye kutorwa kweglucose muropa.

asima muvana

• AsimaIcho chirwere chisingaperi chinowanzoitika muvana. 
• Vana vane asima vane zviratidzo zvakafanana, zvakadai sokukosora kasingaperi, kufema, uye kutadza kufema. 
• Vamwe vatsvakurudzi vanofunga kuti kukurumidza kuchinja kukudya kwakasimba muvana kunogadzirira nzira yezvirwere zvakadai seasthma.
• Izvi hazvisi chokwadi kune oats. Kutaura zvazviri, kudya oats kuvacheche mwedzi mitanhatu isati yasvika kunoderedza njodzi yeasthma.

Kuzvimbirwa

• Nekutadza kufamba kwe bowel muvanhu vakura kupatira zvichemo zvinowanzoitika. Kunyange zvazvo laxatives inowanzo shandiswa kubvisa kuvimbiswa kune vakwegura, inogona kuva nemigumisiro inokuvadza.
• Zvidzidzo zvakaratidza kuti iyo yekunze yefiber-rich oat bran inobatsira kubvisa kuvimbiswa muvanhu vakuru.
• Kutaura zvazviri, vamwe vevakwegura vanoshandisa mishonga inodhaka vakagadzirisa zvinetso zvavo zvekuzvimbirwa neoat bran chete pasina kudiwa kwayo.

Ko oatmeal inoita kuti uremerwe uremu?

• Nokuti yakaderera mumakoriyori uye inoita kuti ugare wakaguta uremu hwe oatmeal Ndicho chimwe chezvokudya zvakakosha pakupa. 
• Inononoka kuburitsa nguva yemudumbu uye beta-glucan mune zvirimo inowedzera kunzwa kwekuguta.

Ndezvipi zvinobatsira zveganda zve oatmeal?

• Oats inoshandiswa muzvigadzirwa zvekuchengetedza ganda. Nokuti inobvisa zvirwere zvakasiyana-siyana zveganda zvakadai sekukwenya uye kutsamwa. 
• Oat-based skin products eczemaInobatsira kuderedza zviratidzo zve 
• Kubatsira kweoat yeganda kunoonekwa kana kuchiiswa paganda, kwete kana kudyiwa.

Ndezvipi zvinokonzerwa neoatmeal?

• Oats zvakajairika zviyo zvisina gluten. Nekudaro, nekuti zviri nyore kuchengeta nekugadzirisa, inogona kuve isina gluten-isina ichiiswa mukati. 
• chirwere chechiliacKana iwe uine gluten kana gluten senitivity, iva nechokwadi chekutenga gluten-isina oat zvigadzirwa.

Nzira yekuita oatmeal sei?

Kudya oatmealIyo inonaka uye inovaka muviri nzira yekutanga zuva. Inopa sarudzo yekukurumidza uye iri nyore yemangwanani yemangwanani akabatikana.

oatmeal recipe

zvinhu

• ½ mukombe wevhu oats
• 250 ml mukaka kana mvura
• pinch yemunyu

Zvinoitwa sei?

• Tora zvigadzirwa muhari 1 uuye nazvo kumota. 
• Kanda apo neapo kusvika zvapfava. 
• Deredza kupisa uye ubvise kubva pachitofu mushure mekunge oats yabikwa. 
• Yakakungurutswa oatsIwe unogona kuwedzera sinamoni, michero, nzungu kana yogati kuti iwedzere kunakidza uye inovaka muviri.