Cov txiaj ntsig thiab kev phom sij ntawm oatmeal: ib qho zoo tagnrho lub hom phiaj noj tshais lossis "calcium" killer?

Oatmeal yog ib qho uas nrov tshaj plaws thiab pheej yig tsaj ci txhuv. Hercules porridge yog qhov tsim nyog pub rau hauv cov tsev kawm ua ke thiab tsev kawm ntawv cov chaw pw, vim nws yog ib qho khoom noj muaj txiaj ntsig zoo rau lub siab, zoo rau me nyuam mos cov khoom noj. Thiab cov neeg uas tsis nyiam oatmeal tsuas yog tsis paub yuav ua li cas ua noj deliciously los yog tsis paub txog nws lub zog.

Tab sis txhua tus neeg yuav noj oatmeal? Lub cereal no puas muaj peev xwm ua rau kev ua phem? Leej twg zoo dua los tso oatmeal, thiab leej twg, ntawm qhov tsis tooj, yuav tsum suav nrog lawv cov khoom noj ua ntu zus? Koj yuav pom cov lus teb ntxaws ntxaws rau cov no thiab lwm cov lus nug txog oatmeal hauv peb tsab xov xwm.

Oats, oatmeal, dov oats

Cia peb xub nkag siab cov ntsiab lus. Oatmeal (aka oatmeal) yog tau los ntawm oats, cov nroj tsuag txhua xyoo hauv tsev neeg cereal. Txhua cov nplej yog oblong tseem grain uas nyuaj rau kov. Yuav kom tau cov khaub noom xaw, oats tau tev thiab ncu. Sij hawm dhau los, porridge tau siav los ntawm hmoov nplej.

Oatmeal los yog dov oats tau qhia nrog kev vam meej ntawm kev thev naus laus zis. Cov zawv plab tau grinded, ntxiv rau ntawm steamed thiab dov. Cov nplawm nyias ua kom siav sai thiab txuag tau tus niam tsev ua lub sijhawm. Thiab lawv tau hau zoo thiab tig mus ua cov hmoov nplej khov. Los ntawm txoj kev, "Hercules" yog Ameslikas lub npe lag luam rau oatmeal, tab sis maj mam los ua tsev neeg npe.

Nthuav qhov tseeb! Niaj hnub no, cov qib oov yog qhov loj tshaj oat flakes uas tau ua tiav kev ua haujlwm tsawg kawg. Lawv suav hais tias yog kev noj qab nyob zoo thiab zoo tshaj plaws.

Oatmeal muaj pes tsawg leeg

Oatmeal muaj ntau ntawm cov as-ham hauv daim ntawv ntawm cov vitamins thiab minerals. Raws li Tebchaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb (USDA), uas tuaj yeem nrhiav tau ntawm no, 100 g ntawm oatmeal muaj:

Oatmeal yog qhov muaj peev xwm tshaj plaws nyob hauv cov vitamins thiab cov ntsiab lus. Tab sis nws tseem muaj ntau yam khoom muaj txiaj ntsig uas muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub cev.

BZHU thiab GI

Raws li tib lub USDA, 100 g ntawm oatmeal muaj kwv yees li 17 g ntawm protein, 7 g ntawm cov rog thiab 66 g ntawm carbohydrates. Yog li ntawd, oatmeal yuav tsis ntxiv cov phaus ntxiv, tab sis tsuas yog tias koj ua noj nws hauv dej, tsis muaj ntsev thiab qab zib.

Lub glycemic index ntawm tag nrho oatmeal yog 40-50 units. Qhov no yog qhov ntsuas tau zoo vim tias cov khoom noj uas muaj GI tsawg yog nqus tau qeeb dua, uas txhais tau tias lawv nyob ntev dua. Tsis tas li ntawd, qhov glycemic Performance index tsawg dua 55 units tau pab txhawb kom muaj zog zuj zus, es tsis txhob muaj cov ntshav qab zib ntau ntau, uas tseem muaj cov txiaj ntsig zoo ntawm cov kab mob endocrine.

GI ntawm oatmeal yog siab dua thiab nyob ntawm lawv cov tuab. Cov flakes me tshaj uas koj tsis tas yuav tsum tau rhaub muaj qhov glycemic Performance index txog 62-65 units. Xws li cov porridge nrog ceev carbohydrates yuav txaus siab kev tshaib plab, tab sis yuav ua rau lub ntsej muag dhia hauv cov ntshav qabzib. Thiab tsis ntev koj yuav tshaib plab ntxiv.

Gluten

Nws yog tus txhaws nplaum. Nws muaj nyob hauv ntau cov tshuaj txhuv, tab sis oats yog ib qho kev zam. Muaj tseeb, gluten tseem nkag tau rau hauv oatmeal thaum lub sij hawm ua, yog li cov tib neeg kev txom nyem los ntawm tus kab mob celiac, hauv kev tshawb xav, tsuas tuaj yeem noj cov oats uas tsis tau xaiv. Tsuas yog tsis muaj leej twg yuav ua qhov no, yog li oatmeal yog qhov tseeb tau cais tawm ntawm kev noj zaub mov ntawm cov neeg uas muaj gluten intolerant.

Qee zaum koj yuav pom oatmeal hauv khw muag cov ntawv sau uas muaj "gluten free" ntawm lub ntim. Qhov no txhais tau tias cov oats tau muab coj los cog rau hauv cov liaj teb nyias muaj nyias thiab tsis tau chwv nrog lwm cov lis. Nyob rau tib lub sijhawm, cov khoom noj khoom haus tau ua tiav ntawm cov khoom siv fij tseg thiaj li hais tias cov nplais protein tsis tau nyob ntawd. Xws li cov npov dov yuav raug nqi ntau dua.

Vim li cas oatmeal zoo rau koj?

Pluas tshais porridge yog ib qho zoo pib rau hnub ntawd. Thiab oatmeal thaum sawv ntxov yog yuav luag ib qho kev xaiv noj tshais zoo tagnrho.... Vim li cas?

Muaj plaub qhov laj thawj:

1. Cov ntsiab lus ntsuas ntawm oatmeal (lub zog muaj zog) yog 379 kcal hauv 100 g. Ntxiv mus, tsis muaj ib qho roj (cholesterol) nyob hauv nws. Cov no yog cov calories zoo rau lub cev uas tau siv rau kev tawm dag zog thiab ua haujlwm hauv lub hlwb.
2. Maj mam muab hnab ntawv rau lub plab thiab tsis ua kom mob plab. Qhov no yog kev tiv thaiv zoo ntawm tus mob plab hnyuv, nrog rau kev kho mob. Nws tsis yog rau qhov tsis muaj dab tsi uas oatmeal yog thawj yam uas tau muab coj los qhia rau hauv kev noj haus ntawm cov neeg mob ua haujlwm.
3. Ib qho ntxiv ntxiv rau lub plab hnyuv plab yog cov ntsiab lus siab ntawm fiber ntau, uas ua tau khawb tag nrho cov khib nyiab los ntawm cov hnyuv phab ntsa.
4. Qhov feem pua ​​ntawm cov protein ntau yuav pab tsim cov leeg nqaij.

Cov txiaj ntsig kev noj qab haus huv ntawm oatmeal yog pom tseeb. Thiab yog tias koj ua nws kom raug, cov tais diav kuj tseem yuav ua rau noj qab thiab. Thiab ntawm no txhua yam twb nyob ntawm qhov kev nyiam ntawm tus neeg: qee qhov zoo li lub pob tawb nyias, lwm tus, ntawm qhov tsis sib xws, yog cov tuab tuab. Koj tseem tuaj yeem hloov qhov nyuaj ntawm cov noob txiv ntoo (plaub ya ri): yog tias koj ua noj ntev dua, koj tau txais softer porridge. Yog tias koj txo lub sijhawm ua noj ua haus, koj tau txais qee yam xws li cereal.

Yog tias koj tsis noj zaub mov, ntxiv rau txhua yam koj lub plab xav rau koj cov oatmeal. Qhov kev xaiv nrog khoom qab zib yog qhov zoo dua: cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav, candied txiv hmab txiv ntoo, zib ntab, jam, mis nyuj. Tab sis koj tseem tuaj yeem sim ua oatmeal nrog cheese: cov ntawv me me tau muab tso rau saum lub freshly siav porridge thiab melted. Tom qab ntawv, koj tuaj yeem sau lawv nrog rab diav, muab tais txhuam tawm ntawm cov khoom noj me me. Porridge nrog ib qho ntxiv me me ntawm cinnamon lossis vanilla qab zib yog tsis muaj tsawg dua cua.

Hais txog qhov txaus ntshai thiab contraindications ntawm oatmeal

Txawm hais tias cov vitamins yuav tuaj yeem raug kuab lom yog tias koj tsis paub ntsuas thiab siv tsis tswj. Tib zaj dab neeg nrog noj qab haus huv hercules. Oatmeal oversaturation yuav tsum tsis pub ua haujlwm, vim tias nws muaj phytic acid... Nws muaj peev xwm los txuam hauv lub cev thiab yaug cov calcium los ntawm cov pob txha. Hauv kev siv me me, phytin yuav tsis muaj kev phom sij: cov kua qaub yog tawg tag nrho los ntawm cov enzymes thiab tawm nrog cov co toxins. Yog li ntawd, ib phaj ntawm oatmeal thaum sawv ntxov yog qhov qub. Tab sis cov menyuam ntxhais uas xyaum kev noj zaub mov oatmeal yuav tsum xav txog nws.

Oatmeal tuaj yeem tsim kev puas tsuaj rau cov neeg mob celiac - lub cev tsis tuaj yeem zom gluten. Rau cov tib neeg zoo li no, oatmeal yog contraindicated nyob rau hauv ib daim ntawv twg. Koj tuaj yeem coj txoj kev pheej hmoo ntawm kev sim cov zaub mov tsis muaj gluten tshwj xeeb, tab sis tsis muaj kev lees paub tias cov nplaum nplaum txaus ntshai tsis tau nkag rau nws thaum lub sijhawm ua haujlwm.

Yuav tsum muaj cov khoom zoo rau cov neeg muaj ntshav qab zib kom haus cov ntshav sai sai... Lawv muaj tsis tsuas qab qab zib, tab sis kuj tseem tsw txhim kho nrog tshuaj ntxiv. Lawv tsis pom zoo txawm tias cov neeg noj qab nyob zoo. Zoo dua yuav zoo qub yob oats. Thiab kom txuag sijhawm, koj tuaj yeem sau nws nrog dej thaum yav tsaus ntuj - thaum sawv ntxov flakes yuav nrawm thiab koj tau txais lub pob kws npaj ua tiav, uas koj tsuas yog yuav tsum tau rhaub kom sov.

Nta ntawm oatmeal thiab nws cov khoom

Vim li cas oatmeal pom zoo rau txhua ntu ntawm cov pej xeem? Nws yooj yim: txhua leej txhua tus yuav pom cov txiaj ntsig tshwj xeeb hauv nws.

Rau txiv neej

Zinc muaj nyob hauv oatmeal yog qhov tseem ceeb rau cov txiv neej los tiv thaiv teeb meem genitourinary thiab kab mob.... Thiab fiber thiab protein yog ib qhov ntawm lub zog ua kom muaj zog. Yog lawm, ib tug neeg yuav hais tias muaj ntau ntau cov ntsiab lus hauv cov nqaij, tab sis tom qab tag nrho, ib qho nqaij nyuj rau noj tshais yog qhov tsis tsim nyog. Tab sis ib lub phaj ntawm oatmeal yog zaub mov zoo, txaus siab thiab noj qab haus huv. Tsuas yog tus plaub ya ri yuav tsum coarsely hauv av: nws tsis yog qhov tsis muaj laj thawj uas lawv muaj npe tom qab Greek tus txiv neej muaj zog Hercules.

Rau cov poj niam

Ntxiv nrog rau cov kab kawm thiab cov vitamins teev saum toj no, oatmeal tseem muaj antioxidants. Lawv nrog tshuaj tua kabmob ua ke los ntawm kev tshem tawm hauv lub cev. Thiab yog tias koj noj oatmeal noj tshais rau tsawg kawg ib hlis, koj yuav pom tias daim tawv nqaij ntawm koj lub ntsej muag yuav zoo li cas, ntxau thiab pob txuv yuav ploj mus. Oatmeal tseem muaj cov tocopherol (vitamin E), qhov tseem ceeb rau daim tawv nqaij zoo nkauj thiab plaub hau.

Qee tus poj niam tseem siv oatmeal rau kev siv sab nraud. Lawv ntxuav lawv tus kheej nrog dej oatmeal thiab ua ib qho txhuam los ntawm av flakes. Qhov no muaj txiaj ntsig zoo ntawm cov mob ntawm lub ntsej muag ntawm lub ntsej muag.

Rau cev xeeb tub

Pab pawg vitamins B, folic acid, hlau - cov ntsiab lus no yog qhov tsim nyog rau tus poj niam thaum xeeb tub... Thiab yuav luag ib nrab ntawm cov neeg tau haus cov tshuaj hnub no nyob hauv oatmeal. Thiab fiber ntau yuav pab kom tsis txhob cem quav, uas tos leej niam feem ntau raug kev txom nyem los ntawm. Tab sis nco ntsoov tias koj tsis txhob noj ntau tshaj ib lub tais me me ntawm ib hnub. Txwv tsis pub, phytin yuav txuam nrog leej niam lub cev thiab pib ntxuav tawm cov calcium, uas yog qhov tseem ceeb rau tus menyuam.

Rau qhov poob phaus

Peb twb tau tham txog cov khoom noj khoom haus ntawm coarse oatmeal. Cov no yog cov carbohydrates uas ua rau koj nyob zoo rau ntev, tab sis tsis txhob ua rau koj qhov hnyav. Yog li oatmeal hauv dej thiab tsis muaj additives yog lub zoo tshais rau cov uas noj zaub mov.... Tab sis oat mono-noj tsis zoo.

Rau tib neeg kev txom nyem los ntawm kev mob plab hnyuv

Oatmeal rau kev muaj kab mob rau sab sab los ntawm txoj hnyuv lossis lwm yam kab mob ntawm txoj hnyuv tsuas yog ua kom haum rau tus tswv. Tsis muaj lwm yam tais uas muaj tag nrho cov khoom tsim nyog:

• khov, ntim rau ntawm phab ntsa hauv plab;
• neutralizes nce acidity ntawm pais plab kua txiv;
• muab cov neeg mob lub zog, saturates lub cev nrog tshuaj pab tau.

Cov neeg muaj kab mob ua rau lub plab zom mov feem ntau tsis qab los noj vim yog lub plab tsis xis nyob. Tab sis oatmeal hauv dej nws yooj yim rau noj - nws yuav luag tsis muaj saj, yog li nws tsis nce xeev siab. Raws li qhov kawg, koj tuaj yeem ua oatmeal jelly los ntawm flakes hauv av mus ua hmoov av.

Oatmeal tuaj yeem muab rau menyuam yaus li cas?

Yav dhau los, tsis muaj cov me nyuam noj, yog li cov menyuam uas tsis muaj niam mis txaus noj nrog oatmeal. Ntawm chav kawm, nws tsis yog lub noob zaub tuab tuab, tab sis cov dej haus ib qho me me uas ua los ntawm cov av oatmeal. Tab sis qhov ntawd tsis tau txhais hais tias txhua tus menyuam yug tshiab tuaj yeem muab oatmeal. Piv txwv, cov menyuam yaus uas muaj qhov ua xua, piv txwv tsis pom zoo kom pub mis nws txog li ib xyoo. Cov kws kho mob me nyuam tawm tswv yim kom cov me nyuam noj qab nyob zoo kom maj mam qhia oatmeal txij li 7-8 hlis.

Lus Cim! Boat oatmeal pib nyob rau hauv dej thiab muab rau tus menyuam tsis ntau tshaj 1 diav khoom noj qab zib. Yog tias tsis muaj qhov tshuaj tiv thaiv kab mob (urticaria, tso quav xoob xoob), koj tuaj yeem maj mam nce ntxiv, thiab ntxiv mis thaum ua noj. Cov kws kho mob menyuam yaus muab tswv yim muab cov mis oatmeal puv nkaus rau 1 xyoos.

Vim tias cov ntsiab lus ntawm phytic acid, nws raug pom zoo kom muab oatmeal rau cov menyuam tsis txhua hnub, tab sis tsis pub ntau tshaj 3 zaug hauv ib lub lis piam. Hauv qhov no, ntau dhau los phytin yuav tsis txuam nrog hauv tus menyuam lub cev thiaj li tuaj yeem ntxuav tawm cov calcium, kom muaj nuj nqis rau menyuam yaus. Ib qho ntxiv, tus menyuam yuav tsuas yog nkees los ntawm noj tib lub porridge txhua hnub. Yog li, nws yuav yog qhov zoo tshaj rau kev teeb tsa koj lub tshais thaum sawv ntxov nrog buckwheat, semolina lossis lwm yam khoom noj muaj txiaj ntsig zoo rau cov khoom noj rau menyuam yaus.

Tus menyuam uas tsis tshua muaj yuav noj cov taum noj yam tsis muaj qab hau. Cov menyuam yaus muaj kev tsis txaus siab txog lub lauj kaub tais diav no, tshwj xeeb tshaj yog niaj hnub no, thaum tshaj tawm rau "cov menyuam noj tshais zoo meej" ntawm hom chocolate pob, yogurt lossis mis hlais tseem niaj hnub khiav hauv TV. Tab sis cov niam txiv tuaj yeem khib lav thiab ntxiv qab zib lossis lwm yam khoom zoo rau lub vias. Thiab ntawm chav kawm, koj yuav tsum tau ua tus piv txwv ntawm tus kheej: yog tias leej txiv noj cov qhaub cij thaum sawv ntxov, thiab niam tsuas yog haus kas fes, tus me nyuam yuav tsim nyog pib tsis kam oatmeal.

Tshaj Tawm

Ib lub phaj ntawm cov pob zeb kub, uas muaj ntxhiab tsw qab yog ib qho zoo tshaj plaws noj tshais rau cov tub ntxhais kawm, tsev kawm, thiab cov neeg laus noj qab nyob zoo. Txhawm rau kawm kom hlub oatmeal, nws txaus los nkag siab tias yuav ua li cas muaj txiaj ntsig thiab nquag siv cov khoom lag luam zoo. Thiab tom qab ntawd pom koj cov ntawv qhia rau kev ua kua lossis tuab porridge nrog txiv hmab txiv ntoo lossis cheese thiab txaus siab rau nws txhua tag kis.

Saib cov video: #2 Lus taum Niam Txiv lub txiaj ntsig ntawm txoj kev hlub 07032020 (Lub Ob Hlis Ntuj 2025).