Oatmeal - tsohle tseo u hlokang ho li tseba ka sehlahisoa sena

Matla a ho folisa a oats esale a tsejoa ho tloha mehleng ea pele ea bongaka. Hippocrates o khothalelitse ho noa moro oa oat bakeng sa ntlafatso ea bophelo bo botle. Ke 'nete hore motho oa sejoale-joale o tloaetse ho ja lijo-thollo tse ngata eseng oatmeal. Li lokiselitsoe kapele haholo mme ka nako e ts'oanang ke karolo ea lijana tse ngata tse tsebahalang. Sehloohong sena, re tla u joetsa melemo eo oatmeal e e tlisetsang 'mele. A re ke re hlahlobeng hore na ke mang ea lokelang ho e tšoara ka hloko kapa hona ho e tlosa lenaneng.

Mefuta, sebopeho, glycemic index, lik'halori tsa oatmeal

Li-oat flakes ke li-oats groats tse fetileng mehatong e mengata ea ts'ebetso ea indasteri: ho hloekisa, ho sila, ho fofa. Ka ponahalo li tšoana le makhapetla a boholo bo fapaneng, a boreleli kapa a kobehileng.

Mefuta

Mefuta e ka sehloohong ea oatmeal e khethiloe ho latela boholo ba ts'ebetso.

1. Hercules... Li-flakes tse kholo tse boreleli tsa lijo-thollo tse bataletseng, tse nang le mouoane. Nako ea ho pheha ke metsotso e 18-20.
2. Petal (grooved)... Li-flakes li tšesaane, li phuthoa ka li-roller tse khethehileng ho fumana masenke. Ts'ebetso ena e fokotsa nako ea ho pheha ho fihlela metsotso e 10. Ba boetse ba fuoa kalafo ea mouoane.
3. Li-Flakes tse Potlakileng... Lehlabathe le felletseng, le nang le mouoane, le khabisitsoe, le tšesaane ka ho phethola ka hloko. Ha ho pheha ho hlokahalang. E boetse e bitsoa oatmeal ea nakoana kapa motoho o tsoang ka mekotleng.
4. E eketsehileng... Mofuta oa "Extra" o arotsoe ka li-subspecies tse 3: li-flakes tse kholo ka ho fetisisa (ho feta "Hercules"), ho tsoa ho lijo-thollo tse felletseng, tse sebetsoang hanyane ntle le ho pepeseha ha mocheso, ho boloka thepa ea lijo-thollo, e na le boholo ba fiber; lijo-thollo tse halikiloeng, tse nyane ho feta tsa pele; e entsoe ka lijo-thollo tse nyane, e phehiloeng kapele, e loketseng ho fepa bana ba banyenyane.

Ka linako tse ling mefuta ea oatmeal e kenyelletsa lijo tse kang muesli le granola. Leha tsena e le lijana tsa oatmeal. Li na le mahe a linotši, linate, litholoana tse omisitsoeng, 'me ka linako tse ling le tsoekere. Granola e boetse e apeiloe mme hangata e tšeloa ka li-flakes tse ling tsa lijo-thollo.

Sebopeho le litaba tsa BZHU

Ho latela buka ea litšupiso ea akatemi ea RAMS V. "Tables" ea lik'hemik'hale le likhalori tsa lihlahisoa tsa lijo tsa Russia "sebopeho sa oatmeal se kenyelletsa:

Ka 100 gr. oatmeal e na le 12 gr. squirrel, 8 gr. mafura, 67 gr. lik'habohaedreite le 13 gr. faeba. Tekanyo ea matla a BZHU: 13% / 17% / 75%.

Index ea Glycemic

Lenane la glycemic le likhalori tsa oatmeal li ipapisitse le mokhoa oa ho pheha:

• li-flakes tse ommeng - 305 kcal, GI - li-unit tsa 50;
• phehiloeng ka metsing - 88 kcal, GI - diyuniti tse 40;
• pheha ka lebese - 102 kcal, GI - 60 diyuniti.

Lintlha li fanoa ka 100 g. sehlahisoa.

Mona o ka khoasolla tafole ea index ea glycemic le khalori ea lijo-thollo tse fapaneng. O tla u thusa ka moralo oa hau oa lijo le khetho ea lijo ka lebenkeleng.

Ha u khetha sehlahisoa lebenkeleng, ela hloko:

• mala (bosoeu bo bosootho bo bosoeu bo bosootho bo bosootho) le botšepehi ba li-flakes;
• ho thatafala le thepa ea ho paka - oatmeal e bolokoa ka mokotleng oa polasetiki likhoeli tse 4-6 ho feta setshelo sa khateboto;
• letsatsi la ho felloa ke nako: palo e baloang ha e tloha ka letsatsi la ho paka, empa ho tloha ka letsatsi la tlhahiso.

Ha li bolokiloe nako e telele, li-flakes hangata li fumana tatso e bohloko, ka hona ha ua lokela ho bokella oatmeal.

Lisebelisoa tse sebetsang tsa oatmeal

Oatmeal ke mohloli o motle oa polysaccharides, kapa seo ho thoeng ke "butle" li-carbohydrate. Lintho tse joalo li thusa motho ho boloka matla nako e telele kamora ho ja, ho boloka semelo sa maikutlo le ho ntlafatsa maikutlo. Ho sebelisoa ha li-flakes khafetsa ho thibela ho theoa ha li-cholesterol plaque, ho ntlafatsa ts'ebetso ea pelo le ho tsitsisa boima ba 'mele. Li na le phello e molemo ka ho fetisisa mesebetsing ea boko, mpa le ponahalo.

Phello ea pampitšana ea meno

Phala ea oatmeal, haholo-holo ea ho tsitsisa metsi, e koahela mpa, e theha tikoloho e sireletsang le ho fokotsa acidity e fetelletseng. Ka hona, e khothalletsoa ka ho khetheha ke li-gastroenterologists bakeng sa gastritis le liso e le ho imolla bohloko ntle le meriana.

Oatmeal e tlosa chefo le chefo, e tsitsisa metabolism, mosebetsi oa litho tsohle tsa tšilo ea lijo. Ka lebaka la fiber ea eona e phahameng le fiber e mahoashe, li-flakes li sebetsa e le mofero o bonolo oa mala. Ka lebaka leo, marako aa hloekisoa, mokhoa oa ho kenella oa ntlafatsoa, ​​'me peristalsis ea tsitsisoa.

"Lijo" tsa boko

Sena ke sona seo litsebi tse ngata tsa phepo e nepahetseng li se bitsang oatmeal. Li-flakes tse nang le livithamini tsa B li na le phello e ntle liketsong tsa boko. Pyridoxine (B6) e thusa lisele tsa boko ho monya li-amino acid le limatlafatsi. Pantothenic acid (B5) e ntlafatsa ts'ebetso ea kelello. Choline (B4) e sireletsa lera la ntho e bohlooho. Ho feta moo, iodine e fumanehang ka har'a lijo-thollo e eketsa mohopolo, 'me tšepe le zinc li etsa hore ts'ebetso e be le ts'ebetso.

Botle ba letlalo le moriri

Phello ea pholiso ea oatmeal letlalong e na le litšobotsi tse ngata. Li liehisa botsofali le ho thehoa ha makhopo, li boloka botsitso ba metsi, li fokotsa ho ruruha le ho fepa metso ea moriri.

Lapeng, li-flakes li boetse li sebelisetsoa ho pheha:

• mask (bakeng sa letlalo la sefahleho le hlooho);
• mengoakoe;
• bolela ho hlatsoa;
• toniki;
• phofo ea tlhaho.

Litlolo tsa oatmeal lia tenyetseha. Li loketse mefuta eohle ea letlalo, mme litlamorao tsa ketso ea tsona li bonahala hanghang.

Na oatmeal e ka ntša 'mele kotsi?

Ka melemo eohle e totobetseng, oatmeal e ka ba kotsi maemong a mang. Sena se ama oatmeal hanghang. Ts'ebetso ea liindasteri tse mekhahlelo e mengata ho ea boemong ba metsotso ea motoho e amoha li-flakes matla a ho folisa a oats. Faeba e mahoashe e senngoa ho khutsufatsa nako ea ho pheha. Lenane la glycemic le eketseha haholo.

Ho sebelisoa khafetsa ha ntho eo ho thoeng ke "instant" oatmeal ho isa ho nona. Bothata bo tšoanang bo emetse batho ba noang oatmeal ka likarolo tse kholo tsa botoro, tsoekere, lebese. Tabeng ena, esita le "Hercules" ea bohlokoa ka ho fetisisa e tla baka mathata ts'ebetsong ea litho le litsamaiso tsa 'mele.

Bohlokoa! Ho thibela lefu la masapo, batho ba baholo ba lokela ho fokotsa ho noa ha oatmeal ho isa makhetlo a 2-3 ka beke.

Kotsi ea oatmeal e boetse e amahanngoa le boteng ba phytic acid ha li etsoa. Phytin e fumanoa lithong tsa lijo-thollo, linaoa, linate ebile e na le litšobotsi tse matla tsa ho fokotsa matla. Motsoako o bolotsana o ntša calcium masapong 'me o thibela ho monya liminerale tse molemo ho li-flakes ka botsona. Empa u se ke oa tšoha: molemong oa ho fumana lefu la masapo ho tsoa ho oatmeal, motho ea phetseng hantle o hloka ho ja motoho o mongata.

Mona o ka khoasolla tafole ea lihlahisoa tsa phytic acid lihlahisoa tse fapaneng.

Mekhoa ea tšebeliso

Khalori ea oatmeal ha e nyane haholo, ka hona ho molemo ho e etsa motheo oa lijo tsa hau tsa hoseng. Porridge e phehiloeng ka metsing hammoho le litholoana kapa monokotsoai e phetse hantle 'meleng.

Oatmeal nakong ea bokhachane

Oatmeal e kenyelelitsoe lethathamong la lijo tse khothalletsoang basali ba bakhachane haholo. Li-flakes li na le likarolo tse ngata tsa ho sala morao le livithamini, tse bohlokoa nakong ea bokhachane.

Ha re hlakiseng tsa bohlokoa.

1. Folic acid: e thibela kholo ea bofokoli ba pelehi ka popelong.
2. Tšepe: e thibela phokolo ea mali ho bakhachane le khaello ea oksijene ea lesea.
3. Vithamine B6: e fokotsa khatello ea maikutlo, e loantša toxicosis.
4. Niacin, thiamine, riboflavin: e na le phello e ntle ponahalong (haholo-holo ho boemo ba letlalo, manala, moriri).
5. Fiber: e fana ka ts'ebetso e tloaelehileng ea tšilo ea lijo, e rarolla bothata ba ho sokela ntle le ts'ebeliso ea lithethefatsi.

Oatmeal e ka ba kotsi haeba mme ea moimana a li sebelisa ho feta tekano. Khomarela chelete ea letsatsi le letsatsi - e seng ho feta ligrama tse 300. qetile sehlahisoa.

Nakong ea lebese

Kamora ho beleha, 'mele oa mosali ea anyesang oa fokola mme o hloka ho fola kapele. Oatmeal e tla ba thusa hape: ba tla fana ka matla, ba kenye letsoho pholisong ea likotsi tsa pelehi. Leha ho le joalo, sehlahisoa sefe kapa sefe se secha sa mme ea monyane se lokela ho tsebisoa lijo ka hloko. Ke habohlokoa ho qala ka motoho "Hercules" kapa "Extra No. 1", e phehiloeng ka metsing.

'Mè o ja karolo e nyane (likhaba tse' maloa) mme o shebile hore na ngoana o itšoara joang. Haeba ho se na colic, setuloana sa ngoana ha se so fetohe, ha ho so hlahe li-rashes, ikutloe u lokolohile ho eketsa oatmeal lenaneng khafetsa. Haeba mathata a ntse a hlaha, o ka leka oatmeal hape feela kamora khoeli.

Sekhahla se khothalletsoang ke 200-250 gr. motoho o lokisitsoeng. Karolo e joalo e ke ke ea imetsa mala a crumbs ebile e ke ke ea baka tlhahiso e eketsehileng ea khase. Lingaka tsa bana li eletsa ho kenyelletsa li-flakes tsa lebese lijong nakong eo ngoana a seng a le likhoeli tse tharo.

Ha u theola boima ba 'mele

Litšobotsi tsa phepo ea oatmeal li e etsa sehlahisoa se tenyetsehang lijong tse ngata tse tsebahalang, ho kenyeletsoa le boima bo feteletseng. Ka ho kenyelletsa motoho ka metsing ntle le oli, letsoai, tsoekere lenaneng, o tla fokotsa haholo khalori ea lijo, o potlakise metabolism ea protheine, o eketse mesifa le ho fokotsa palo ea lisele tsa adipose tse fetelletseng.

Oatmeal e ka ba sejo se tloaelehileng sa lijo tsa mono. Motho o ja matsatsi a 5 feela ka oatmeal matsatsi a 5. Makhetlo a 4-5 ka letsatsi. Boima hangata bo fokotsoa ke lik'hilograma tse 4-6. Ke 'nete hore mokhoa ona ha oa tšoanela motho e mong le e mong,' me o ke ke oa bitsoa o sireletsehileng ka ho felletseng. Ho bohlokoa haholo ho itlhophisetsa makhetlo a 1-2 ka beke ho laolla matsatsi a "oatmeal" ho li-flakes.

Oatmeal lenaneng la bana

Tloaelo ea pele ea oatmeal motoho e qala ka ho hlahisa lijo tse tlatselletsang masea. Bakeng sa masea a fepiloeng ka botlolo - a le lilemo li likhoeli tse 6-7, masea a fepehileng ka tlhaho - likhoeling tse 8-9. Khetho e ntle ka ho fetisisa ke ho sila li-flakes ka phofo ebe u pheha ka metsi kapa ka lebese. Kamora selemo, motoho o phehiloe ho tsoa ho oatmeal ntle le ho sila ka lebese (haeba ho na le aleji ho eona). Botenya ba motoho bo ipapisitse le litakatso tsa ngoana tsa tatso.

Lenaneng la bana, oatmeal e sebelisoa ka sopho, li-casseroles, lihobe, jelly le li-dessert. Leha ho le joalo, khetho e ntle ho fetisisa ea bana ba lilemo tsohle ke oatmeal e chesang bakeng sa lijo tsa hoseng. Sephetho sena se fumanoe ke litsebi tsa phepo ea Amerika tse tsoang Univesithing ea Cardiff (UK).

Ho ea ka phuputso, bana ba sekolo ba lilemo li 9 ho isa ho 11 ba jang lijo tsa hoseng khafetsa ba sebetsa hantle sekolong ha ba bapisoa le lithaka tsa bona tse sa tsotelleng lijo tsa bona hoseng. Leha ho le joalo, ba sa kang ba ja lijo-thollo tsa hoseng, li-chips kapa li-sandwich, empa ba ja motoho oa oatmeal ea bona, ba bontšitse ntlafatso e kholo ho bokhoni ba kelello ka likhoeli tse 18.

Oatmeal e haneloa ke mang?

Thibelo e ka sehloohong ea ho ja lijo ke ho kula ha lijo. Leha ho le joalo, mamello ea oatmeal ha e fumanehe ho batho. Ke 'nete, boemo bo sa tloaelehang bo bitsoang lefu la celiac e ka ba lebaka la ho tlohela oatmeal ka botlalo.

Lefu lena ke ho hloka mamello ho gluten, protheine ea meroho ea koro le lijo-thollo tse tšoanang (rye, harese). Ha ho na gluten ka oats, 'me analogue avenin ea eona e baka karabelo e mpe ho bakuli ba celiac feela ka 1% ea linyeoe. Ho ka bonahala eka oatmeal ntlheng ena e batla e bolokehile. Empa ha ho joalo.

Hoa etsahala hore li-oats li kotuloa masimong moo koro e neng e le teng pele, 'me li-flakes li hlahisoa lisebelisoa tseo ho tsona koro kapa li-rye li sebetsoang. Ka hona, ke karolo e nyane feela ea gluten e fumanoang ka oatmeal. Haeba moetsi a tiisa hore ho holisoa le ho sebetsoa ha oat flakes ho entsoe ntle le "ho ikopanya" le koro, lihlahisoa li ngoloa hore "ha li na gluten".

Ho tlohela oatmeal hanghang ke, bakeng sa batho ba fumanoeng ba na le lefu la tsoekere (mefuta ea 1 le ea 2). Sehlahisoa seo, se se nang fiber e mahoashe, se sebetsoa 'meleng ebe se monyela kapele. Phello ke keketseho e matla ea litekanyetso tsa tsoekere ea mali.

Hlokomela! Li-flakes tse kang "Hercules" le tse ling, li sebetsoa hanyane ka hanyane mme li hloka ho pheha nako e telele, ho fapana le hoo, li na le thuso e kholo ho batho ba nang le lefu la tsoekere. Ka lebaka la fiber ea tsona e phahameng, li boloka maemo a tsoekere a tsitsitse. Ho feta moo, inulin, eo e leng karolo ea oatmeal, e thusa bakuli ba itšetlehileng ka insulin ho fokotsa lethal dose ea letsatsi le letsatsi ea meriana.

Lingaka li boetse li eletsa bakuli ba nang le gout hore ba qhele oatmeal lenaneng. Li-purine tsa lijo-thollo bakeng sa batho ba phetseng hantle lia hlokahala molemong oa ho monya livithamini le lits'ebetso tsa metabolism. Li senya 'mele ea bakuli, li khothalletsa ho bokellana ha uric acid manonyeletsong le ho baka ho mpefala ha ramatiki ea gouty.

Qetello

Oatmeal ke sehlahisoa sa lijo se thusang ebile se folisang. Phello ea tsona e ntle 'meleng e feta makhetlo a mangata ho feta kotsi e ka bakoang ke ts'ebeliso. Sejana sa lijo tsa hoseng se ke keng sa khutlisoa se tla ts'ehetsa bophelo bo botle, se ntlafatse maikutlo, se fane ka bophelo bo botle le ho hlaka kelellong ka lilemo tsohle.

Shebella video: 4 Healthy Oatmeal Recipes (November 2024).