Idan ka tambayi mutanen da abin da suke hulɗa da su, to, ra'ayoyin zasu raba daidai - Ingila da asibiti. Kuma hakika, oatmeal shine Turanci na al'ada, kuma ya zama mafi mahimmanci, karin kumallo na Scottish, amma kuma wannan alamar yana cikin abubuwan da ake amfani dasu da yawa da ake amfani da su a al'ada. Wannan karshen shi ne saboda cewa oatmeal normalizes aikin da kwayoyin narkewa, cire cholesterol da salts na ƙarfe karafa, ya ƙunshi da yawa bitamin da kuma ma'adanai da ake bukata ga mutum.
Oatmeal - sunadarai, fats, carbohydrates
Kamar sauran hatsi, oatmeal ya ƙunshi yawancin carbohydrates - har zuwa 64% ta nauyi. Duk da haka, waɗannan sune masu carbohydrates masu yawa wadanda ba sa haifar da kai tsaye a cikin jini, amma, a akasin haka, sannu-sannu suna rarrabawa, suna ba da jiki tare da makamashi mai mahimmanci na dogon lokaci. Wannan shine dalilin da ya sa alamar da aka yanka daga ita ita ce wani karin zaɓi na karin kumallo.
Bugu da ƙari, raw oatmeal ya ƙunshi sunadarai - kimanin kashi 18 cikin dari na nauyin samfurin, ƙwayoyi - 11%, mafi yawa daga cikinsu sune albarkatun mota guda daya da kuma polyunsaturated (yawancin kwayoyi da linoleic).
Bugu da kari, oatmeal porridge ya ƙunshi:
- kusan dukkanin bitamin na rukuni B - daya daga cikin siffofin tasirin su - rigakafin cututtuka, kuma suna da alhakin lafiyar fata, gashi da kusoshi;
- Vitamin A - rage jinkirin tsarin tsufa, saboda wajibi ne don gina sabon sel;
- bitamin E - antioxidant, yana kare jiki daga free radicals, yana da alhakin aikin haihuwa;
- bitamin K - nauyin jini na jini, tare da rashi na wannan bitamin za'a iya yin zub da jini, cututtukan jini, jini na jini;
- bitamin C - akwai ƙananan abu a cikin oatmeal, banda bugu da kari ascorbic acid bai yarda da magani mai zafi ba, saboda haka ana iya barin abun ciki na wannan bitamin a cikin oatmeal;
- Macroelements - potassium, alli, magnesium da phosphorus;
- abubuwa masu alama - baƙin ƙarfe, manganese, jan karfe, selenium da tutiya.
Duk da haka, mutane da yawa ba su da sha'awar wannan, ba shakka, samfur mai amfani. Kuma abu shine cewa basu san yadda za su dafa shi ba.
Yadda za a dafa oatmeal?
Daya daga cikin bambance-bambancen na classic "yara" oatmeal daga hatsi kama da wannan:
Oatmeal tare da madara
Sinadaran:
- oran flakes - 400 g;
- ruwa 750 ml;
- madara - 500 ml;
- gishiri - 2 teaspoons;
- man shanu - 2 tablespoons;
- sugar - dandana;
- Anise, sharri, kirfa ko lemun tsami foda (orange) - dandana.
Shiri
Muna zub da ruwa, dafa a kan zafi kadan har lokacin da aka adana flakes. Sa'an nan kuma, za mu ƙuƙarar ta ta hanyar karar karfe, ko colander. Ƙara madara mai zafi da kuma dafa har sai shingen yana raguwa (yana zama ruwa, yana gudana). Mun ƙara ƙaramin sukari (wanda ya kamata ba za a ji ba), kazalika da kowane daga cikin kayan yaji da man shanu.
Domin shirye-shiryen wannan hatsin "Hercules" mai hatsi ya fi dacewa, yawan abincin caloric shine kilo kilo 100.
Akwai kuma ainihin asalin asali na "adult" oatmeal:
Oatmeal porridge da by-kayayyakin
Sinadaran:
- hatsi na hatsi - 200 g;
- shinkafa - 200 g;
- ruwa - 1 l;
- naman sa hanta - 100 g;
- naman sa - 100 g;
- naman saci - 100 g;
- albasa - 1 albasa;
- man shanu - 50 g;
- gishiri - dandana.
Shiri
Rice da oats dafa crumbly porridge. Don yin wannan, ƙara oatmeal zuwa ruwan zãfi, bayan minti 5 - Fig. Duk da yake shirya porridge, tafasa da zuciya da huhu, bari mu je ta wurin nama grinder. Sa'an nan kuma kana buƙatar yanka albasa, toya tare tare da hanta a man shanu, dafaccen kashe kome. Ƙara maƙarƙashiya daga zuciya mai kwakwalwa da huhu, toya da kuma haɗuwa tare da alamar.
Calories a irin wannan oatmeal za su kasance kamar su a cikin taliya a cikin jirgin ruwa - 260-300 kcal.
Yaya yawancin kilocalories suke a cikin oatmeal?
Duk da ma'adinan bitamin-mineral, calories a cikin oatmeal kadan ne - 340 kilocalories a raw croup.
Shin suna samun kitso daga oatmeal?
Gaba ɗaya, za ku iya warkewa ta cin kusan kowane samfurin, kuma oatmeal ba banda. Ga mutanen da suke so su rasa nauyi, kana bukatar ka tuna cewa oatmeal yana da wadata a cikin carbohydrates. Saboda haka, ku ci shi mafi kyau da safe.