Litaba tsa Sengoloa
Oats ke e 'ngoe ea lijo-thollo tse phetseng hantle. Ha e na gluten ebile e na le livithamine tsa bohlokoa, liminerale, fiber le li-antioxidants.
e entsoeng ka oats Oolated molemo hape. E thusa ho theola boima ba 'mele, e tsitsisa tsoekere ea mali le ho fokotsa kotsi ea mafu a pelo.
Oatmeal ke eng?
Oat, Ke thollo e felletseng mme ka saense e bitsoa "Avena sativa". Sebele sena se phehiloe ka metsi kapa lebese. Oolated E entsoe 'me hangata e jeoa bakeng sa lijo tsa hoseng. Sena motoho E boetse e bitsoa.
Boleng ba phepo ea oatmeal ke bofe?
Li-oats tse tšetsoengBoemo ba eona ba phepo e nepahetseng bo bontša kabo e leka-lekaneng. k'habohaedreite 'me e na le fiber e ngata. E na le fiber ea bohlokoa haholo e bitsoang beta-glucan.
Har'a lijo-thollo, oats e na le protheine le mafura a mangata. E fana ka metsoako ea limela e nang le livithamine, liminerale le li-antioxidants tse bohlokoa bakeng sa bophelo bo botle. E phehiloe ka kopi e le 1 ea metsi OolatedLitaba tsa eona li tjena;
- Khalori : 140
- oli : 2.5 g,
- sodium : 0 mg
- lik'habohaedreite : 28g
- Lif : 4g
- lipompong : 0 g,
- Protein : 5g
Li-oats tse tšetsoengmanganese, phosphorus, magnesium, koporo, tšepe, zinki, folate, Vithamine B1E na le vithamine B5. E boetse e fana ka calcium, potasiamo, divithamini B3 le B6 ka tekanyo e nyane.
Melemo ea Oatmeal ke Efe?
Antioxidant content
- Li-oats li na le metsoako ea limela tse kang li-antioxidants le polyphenols. Sehlopha se ikhethileng sa li-antioxidants se bitsoang "Avenanthramide" se fumanoa feela ka li-oats.
- Sehlopha sena sa antioxidant se fokotsa khatello ea mali ka ho eketsa tlhahiso ea nitrite oxide. E natefisa methapo ea mali le ho nolofatsa phallo ea mali.
- Avenanthramide e na le phello e khahlanong le ho ruruha 'me e na le bokhoni ba ho khaola ho hlohlona.
Likahare tsa fiber ea beta-glucan
Melemo ea oatmealE 'ngoe ea tsona ke hore e na le palo e kholo ea beta-glucan, mofuta oa fiber e qhibilihang. Beta-glucan ha e qhibilihe metsing 'me e etsa motsoako o kang oa gel ka maleng a maholo. Melemo ea fiber ea beta-glucan ke e latelang:
- E theola LDL le cholesterol eohle.
- E theola tsoekere ea mali ka ho leka-lekanya insulin.
- E fana ka maikutlo a ho khora.
- E eketsa libaktheria tse ntle tsamaisong ea tšilo ea lijo.
Cholesterol
- k'holeseterole e phahameng mafu a peloe bakang. Beta-glucan e fokotsa cholesterol e felletseng le ea LDL.
- Beta-glucan e boetse e thusa ho fokotsa k'holeseterole e mpe maling le ho thusa ho tsoa ha bile.
Tsoekere ea mali
- mofuta oa 2 lefu la tsoekereke lefu le tloaelehileng le nang le tsoekere e phahameng ea mali. Lefu lena, kutloisiso ea insulin hangata e bonoa.
- Ho ja oatmealE mamella kutloisiso ea insulin ka ho leka-lekanya tsoekere ea mali ho batho ba nang le lefu la tsoekere la mofuta oa 2.
- Litlamorao tsena li bakoa ke thepa ea gel ea fiber ea beta-glucan. E netefatsa ho lieha ho tsoa ka mpeng le ho monya ha glucose maling.
asthma ho bana
- SefubaKe lefu le sa foleng le atileng haholo ho bana.
- Bana ba nang le asthma ba na le matšoao a tšoanang, a kang ho khohlela khafetsa, ho hema le ho hema ka thata.
- Bafuputsi ba bang ba nahana hore ho fetela pele ho lijo tse tiileng ho masea ho bula tsela bakeng sa mafu a kang asthma.
- Sena ha se nnete ho oats. Ha e le hantle, ho fepa li-oats ho masea pele ho likhoeli tse tšeletseng ho fokotsa kotsi ea asthma.
Constipation
- Ka ho tsoa mala ka tsela e sa tloaelehang ho batho ba baholo pipitlelano litletlebo li atile haholo. Le hoja hangata li-laxative li sebelisoa ho imolla batho ba tsofetseng ho patoa, ho ka ba le liphello tse kotsi.
- Liphuputso li bontšitse hore karolo e ka ntle ea oat bran e nang le fiber e ngata e thusa ho imolla batho ba hōlileng.
- Ha e le hantle, ba bang ba maqheku ba sebelisang li-laxative ba rarolotse mathata a bona a ho patoa ka oat bran feela ntle le tlhokahalo ea eona.
Na oatmeal e etsa hore u fokotse boima ba 'mele?
- Hobane e na le lik'hilojule tse fokolang 'me e u boloka u khotše boima ba oatmeal Ke se seng sa lijo tsa bohlokoa ka ho fetisisa ho faneng.
- E liehisa nako ea ho tsoa ka mpeng mme beta-glucan ka har'a eona e eketsa maikutlo a ho khora.
Melemo ea letlalo la oatmeal ke efe?
- Li-oats li sebelisoa lihlahisoa tsa tlhokomelo ea letlalo. Hobane e kokobetsa maloetse a sa tšoaneng a letlalo a kang ho hlohlona le ho teneha.
- Lihlahisoa tsa letlalo tse entsoeng ka oat eczemaE thusa ho fokotsa matšoao a
- Melemo ea li-oats bakeng sa letlalo e hlaha ha e sebelisoa letlalong, eseng ha e jeoa.
Litlamorao tsa oatmeal ke life?
- Oats ka tlhaho ke lijo-thollo tse se nang gluten. Leha ho le joalo, hobane ho bonolo ho e boloka le ho e sebetsa, e ka fetoha mahala ea gluten ha e ntse e kenngoa.
- lefu la celiacHaeba u na le kutlo ea gluten kapa gluten, etsa bonnete ba hore u reka lihlahisoa tsa oat tse se nang gluten.
Mokhoa oa ho etsa oatmeal?
Ho ja oatmealKe mokhoa o monate le o nang le phepo ea ho qala letsatsi. E fana ka khetho e potlakileng le e bonolo ea lijo tsa hoseng bakeng sa hoseng ho phathahaneng.
recipe ea oatmeal
thepa
- ½ senoelo sa oats fatše
- 250 ml lebese kapa metsi
- pinch ea letsoai
E etsoa joang?
- Nka metsoako ka pitsa ea 1 'me u tlise ho pheha.
- Hlohlelletsa ka linako tse ling ho fihlela o le bonolo.
- Fokotsa mocheso 'me u o tlose setofong ka mor'a hore oats e phehiloe.
- Li-oats tse tšetsoengU ka eketsa sinamone, litholoana, linate kapa yogurt ho etsa hore e be monate le ho ba le phepo e nepahetseng.