Oatmeal: zinkulu, ingakumbi ukupheka kunye neziphakamiso

It has a sondlo oatmeal eliphezulu. Ukuphambana bebona kubaluleke kakhulu ukuba ufuna ukwenza ukupheka nje kuphela kuluncedo, kodwa ukutya okunencasa. Kwaye ufumane amachiza ekunene, uyakwazi ukucima i oatmeal eqhelekileyo ibe wobugcisa zokupheka.

chemical ukubunjwa

imveliso okunesondlo olunoluncedo oatmeal. Zinkulu, ukuba abagcine ngokuchanekileyo, ukunika esityeni texture entle. Kodwa kuqala, kuyanceda ukuqonda nokwakheka oatmeal. Iqulethe izinto eziluncedo ezifana:

• iiproteni yemifuno;
• biotin (nelikhuthaza okukwazi);
• acid ezixabisekileyo;
• vitamins B;
• folic acid;
• vitamin K;
• izimbiwa izityebi entsonkothileyo (intsimbi, phosphorus, potassium, calcium, zinc);
• starch (a carbohydrate leqela).

osidingayo izitya

Mhlawumbi element engundoqo nasiphi na isondlo ukutya esikutyayo oatmeal. ngokuqinisekileyo ebalulekileyo ibonwe ngaphambili, kodwa okokuqala zonke abaninzi banomdla osidingayo izitya. Ngoko ke, nge-avareji, isidudu, yaphekwa ngamanzi, iqulathe malunga 88 calories 100 g nganye Kodwa ukuba singathatha njengesiseko ubisi, ukunyuka osidingayo ukuze 102 kcal 100 g ngamnye Ngokufakela kancinane oyile, amandongomane, iziqhamo ezomisiweyo, iswekile okanye itshokolethi, ungenza ukwandisa inani kilojoules ukuze 300 nangaphezulu.

Iinzuzo oatmeal

Kungekho nto ekutyeni abantu abaninzi, kukho oatmeal. ratio Ukuxuba uza kuba nomdla ngakumbi ukuba uyazazi iipropati yalo encedayo. yena:

• ubuthi emzimbeni;
• ziqina udonga isisu ukukhusela kuyo kwimiphumo eyingozi asidi;
• normalizes eseleyo acid-base;
• Inika ukucocwa ngomatshini yethumbu, ngenxa yokwanda isiqulatho ifayibha;
• Kukhuthaza ukutya;
• Kuyanceda ukuphelisa induna phezu kobuso kunye emzimbeni (ngenxa yokuhlanjululwa emathunjini);
• kwaye normalizes nemithambo yegazi;
• ngenela ekubunjweni esiqwini imisipha;
• kukhuthaza ahlale evule amehlo engqondo nokuphucula memory;
• normalizes amaqondo eswekile yegazi;
• inceda balahle umzimba.

embi elizayo

Intandokazi iimveliso ezininzi i oatmeal. ibonwe iresipi bazi phantse yonke into, ngokuba Kulo esityeni ukususela ebuntwaneni. Nangona kunjalo, kufuneka athathe ingqalelo ngomonakalo kunokwenzeka ukususela ukusetyenziswa kwayo, elolu hlobo lulandelayo:

• Ukuba yonke imihla ukuba adle oatmeal kukuninzi, ungakwazi ukuqala iziniki-calcium emzimbeni, kwaye kwenza kube nzima ukuba ukuyifunda;
• Ukuba usebenzisa kukubola amahlwempu-umgangatho, bapheke ngazo ngokufanelekileyo okanye faka amachiza amaninzi kakhulu, kukho ingozi heartburn.

Olinganise oatmeal nobisi

Ngokwemveli, isidudu eyona emnandi kuphekelwa ubisi. Oku kwenza isidlo nokuba luncedo ngakumbi. Indlela ukupheka isidudu? Olinganise kuxhomekeka kakhulu koko ofuna ukuphumeza guquki. Ngoko ke, ukuba ipapa zamafu ukuya oatmeal 1 inxalenye yamanzi iindawo 2 kuyimfuneko. Ukuba ungathanda ukuyondelelana ezinqabileyo ngakumbi kwaye incangathi, yongeza ezinye ezi-3 ulwelo.

Ukupheka ixesha kuxhomekeke kuhlobo izinto ozisebenzisayo. Ngenxa yoko, ishq "Extra", ebonakala ngu texture obhityileyo, ugalele ubisi lukanina ngokwaneleyo kwaye ezikucaphukisa kakhulu kuba ngekota yeyure. Kodwa "uMofokeng" kuya kufuneka ukuba bilisa imizuzu engama-20 ubuncinane.

ekulungiseleleni obude groats oat wonke (oko kukuthi i luncedo kakhulu). Ukuze uqale ngamanzi ekrwada eliphalala bazifake iiyure ezi-5. Ngaphezu koko, nomsila wayo zalisa ngamanzi om-1: 3 uze uyithabathe, uyipheke ukuba imizuzu engama-40. Xa inyathelo lokugqibela kongezwa 1 inxalenye ubisi ze ubilise de nesithokothoko. Ukuze isidlo "weza," yaye uye texture oluthambileyo, kuyimfuneko ukuba ulibambe nje imizuzu embalwa eziko.

amanzi Oatmeal: inani

Abantu abaninzi bakhetha ukupheka isidudu phezu kwamanzi. Esi sidlo i ngaphantsi okunesondlo kwaye igcina ngaphezulu. Ukuba unomdla ipapa of oatmeal, olinganise zezi zilandelayo:

• indebe ingxenye oatmeal;
• iikomityi ezi-2 zamanzi.

Okokuqala kufuneka ubilise amanzi, uze udibanise i oatmeal. Ukuba awufuni kuhlala ukutya, isidudu, ungadibanisa ityuwa uze uzibeke iswekile encinane. kwemizuzu elishumi kamva, esityeni ulungele. Qiniseka ukuba usikhwezele rhoqo isidudu lingatshi liphele.

Le kwezithako kakhulu luncedo

Ke kaloku, ukuba kucacile koko ibathwana ukupheka isidudu, kuyimfuneko ukumelana kudla. Ngokwayo, esityeni kakhulu fresh, nangenxa ezininzi iswekile yayo eliphekwe, ubisi yinto enye, itshokolethi kunye nezinye okuluncuthu. Noko ke, amachiza kufuneka emnandi nje kuphela, kodwa iluncedo. Le yokugqibela ziquka:

• Uyawathena. Iza kuba luncedo kwabo abaphethwe ukuphazamiseka kwesitulo. uncedo weminoti, Ukuba ngokukhawuleza ngononophelo ukukhulula amathumbu. Ukongeza, prikopcheny incasa okuneziqholo of uyawathena ziya ngokupheleleyo ekuphilwa kunye isidudu cala.
• iziqhamo (iibhanana, ama-apile, amapere, amaqunube). Nceda abuyise yokunqongophala iivithamini. Ngenxa yoko, oko kusenza amajoni omzimba yaye kuphucula ukuntsonkotha.
• YeTyuwa. Yinto isongezelelo elungileyo kwabo basebenzisa oatmeal ukuncipha. Luza kunika isidudu fresh ompe amancinci kwaye ikhusela umzimba emzimbeni.
• Neenkozo zepistasi, nembewu. Oku akuthethi nje incasa enkulu, kodwa umthombo ebalulekileyo iivithamini E kunye C. Kwakhona ziqulathe wemagniziyam, calcium, iphosphate kunye nefayibha ezixabisekileyo. Zonke ezi zinto ziya wakholiswa isikhumba sakho, iinwele kunye nezikhonkwane, ngokuzenza zibe sempilweni ekhazimla. Musa ukoyika ukuba nati kunye nembewu ziqulathe namanqatha. Luqhubekekisiwe kule khosi yosuku kunye emke emzimbeni.
• Iyogurt okanye kefir. Le yenye yeendawo ezongeziweyo esingcono oatmeal. Desirably, imveliso akazange lingaqulathi ongeziweyo, kunye nesiqulatho yalo nenqatha aphakathi kuka 1.5-3%. Iimveliso uyiguqula kuwanelisa iivithamini umzimba B, kwakunye iiproteni exabisekileyo, calcium phosphorus. Ungafaka iyogurt kangako oatmeal, ukulungisa balo babulingana nesandla. Kwaye ukuba usebenzisa kukubola uzila ukutya, ukuba kutshintshwa ngokupheleleyo ngamanzi okanye ubisi.
• Cinnamon. Iya kuba Ukongeza ngokukhutheleyo isidudu ekuseni. Lo antioxidant kakhulu, nto leyo eza kuphelisa umzimba wakho zonke izinto eziyingozi. Ukongeza, sisiqingatha kuphela itispuni esiqholiweyo uya esityeni yakho incasa ezikhethekileyo Oriental.
• Ukuba nithanda iilekese, musa ukongeza iswekile isidudu. Zama ukunambitheka isidudu kunye nobusi. It ako lula kakhulu, oko ukuwonakalisa mzobo kwaye liqulathe ulwazi oluninzi kwezinto eziluncedo. Inzuzo ephambili ubusi - oko okuqulethwe enzayim kukhawulezisa ukutya.
• Ukuba ufuna ukwenza esityeni eyondlayo ngakumbi, ufake kulo ibhotolo encinane ezikumgangatho ophezulu.

Oatmeal kuba nabantwana

Oogqirha bakholelwa ukuba oatmeal - le yenye yezona mveliso kakhulu luncedo abasetyhini abakhulelweyo kunye neentsana ukususela kwiinyanga ezi-5. Ukuba umntwana lowo uxabane gluten (kungabonakala ukuqunjelwa kunye esiswini), oko kancane busuka Umxhesho wakhe ngale mveliso. Ngoko ke, ukuba ufuna ukukholisa usana lwakho izitya ezifana isidudu, olinganise amanzi kunye nokutya okuziinkozo iya kuba yile ilandelayo:

• 2 amacephe ipapa (ngcono ukucola nabo kwisixhobo esihluza yekofu ukuba ipapa uthenge usana guquki ukutya);
• 200 ml yamanzi (ekukhethwa ukuba uthathe ulwelo ekhethekileyo hlamba).

Gadudu kufanele iphekwe kwi isitovu ubilise, waza ke omnye, ngoko malunga 5 imizuzu. Ngoko ekuqaleni engamkelekanga akukho kudla. Njengoko lo mntwana uya kukhula, ibe ngokuthe ngcembe (yaye kamva ngokupheleleyo) ukubuyisela amanzi kunye nobisi. Xa umzimba zosana isetyenziswa ngokupheleleyo esityeni entsha yaye uya kuqonda ukuba ngesiqhelo uqhubeka kuyo, ungenza uzihlole ngemadlana encinane iswekile kunye namafutha.

isiphelo

"Thina - into sidle" ... Ukuba ucinga ngayo, uya kuqonda ukuba eli binzana asichananga ngokupheleleyo. Omnye kuphela ukuthelekisa inkangeleko umntu atye isondlo esinika impilo, kunye yonke imihla adle uzila ukutya, ukutya okunamafutha amafutha kunye nezinye "ubungozi". Kungokwemvelo ukuba ngamnye kuthi ufuna ukuba abe sempilweni entle kwaye kufanelekile. Inyathelo lokuqala usekhondweni ubuhle kunye nentlalo-ntle iya kuba oatmeal. Makube kuwe isidlo sakusasa luncedo kunye okunesondlo. Akuyi phawula indlela ngokukhawuleza iza kuphucula wokugaya nokuphucula imeko yesikhumba.