Wophika pa madzi oatmeal phala - chakudya cham'mawa cham'mawa ndi calorie yotsika. Zakudya izi kumayambiriro kwa tsiku ndi zosangalatsa sizidya kokha ku Russia, komanso ku England ndi Scotland, kuwonjezera uchi, mafuta, zipatso ndi zouma.
Ubwino wa oatmeal pamadzi
Phala lamadzi pamadzi, popanda shuga ndi mafuta, liri ndi kcal 88 pa 100 g.Peresenti ya mapuloteni a masamba, mafuta ndi zakudya mu madzi odzola ndi abwino komanso abwino kwambiri kwa thupi. Phala la oatmeal yophika mkaka ndilosala kwambiri kuposa madzi, ndipo lili ndi calories 105.
Kufunika kwa phala la oatmeal kumatsimikiziridwa ndi olemera omwe amapangidwa. Mavitamini apamwamba (A, B, E, K, PP), mchere (fluorine, silicon, ayodini, sulfure, zinc, iron, phosphorous, calcium, magnesium), komanso amino acids (tryptophan, lysine) malo apadera mu zakudya za munthu. Khalani mu oatmeal ndi organic acid (oxalic, malonic, erucic), komanso mafuta ofunikira.
Mafuta a oat ali ndi kuchuluka kwa mafuta osatetezedwa a unsaturated, omwe amachititsa kuti thupi likhale ndi mphamvu komanso kuchepetsa kuchepa kwapadera. Koma, mwatsoka, mafuta mu oat flakes ndi ochepetsedwa mofulumira kwambiri komanso osowa, choncho mankhwalawa sayenera kusungidwa kwa nthawi yayitali.
Kugwiritsiridwa ntchito kwa oatmeal m'madzi kumaphatikizanso ndikuti ndi yabwino adsorbent. Oatmeal amatha kuyeretsa thupi la mankhwala olemera ndi zinthu zina zoopsa, zomwe ndi zofunika kwambiri kwa anthu a m'midzi, komanso kwa iwo amene amafuna kulemera ndi kubwezeretsanso thupi.
Madokotala amalimbikitsa kuti aziphatikiziranso pamatenda oattira m'madzi pamaso pa ziwalo zamagazi m'magazi, matenda a mtima, cholesterol, matenda a shuga, matenda a chiwindi ndi impso, matenda a shuga ndi matenda m'mimba ndi m'matumbo.
Ndipo phala la oatmeal limalimbikitsa bwino mawu ndi kuthetsa mavuto. Vitamini B6, yomwe ili mbali ya oatmeal, imalimbikitsa mapangidwe a serotonin, omwe amakhudza kwambiri maganizo.
Kudya pa phala la oatmeal
Kudya pa oatmeal - chakudya chabwino, chifukwa cha masabata awiri mutha kumasula thupi ku zinthu zovulaza ndi kulemera kwa 3-5 makilogalamu. Zakudya zazikuluzikulu ndi oatmeal, zomwe ziyenera kuphikidwa pamadzi, popanda kuwonjezera mafuta, shuga ndi mkaka. Zakudya izi ziyenera kudyedwa katatu patsiku m'magawo ang'onoang'ono - 100-150 g.
Monga zokometsera zosakonzedwa kangapo patsiku, amaloledwa:
- Zipatso zamakono (malalanje, tangerines, zipatso zamphesa, maapulo, mapeyala, plums);
- masamba (tomato, radishes, nkhaka, belu tsabola, beets, kabichi, kaloti);
- saladi masamba;
- nyemba;
- Zipatso zouma (prunes, apricots zouma, nkhuyu);
- Zakudya zopangidwa ndi mkaka (nayfir, bifid, yoghurt yachilengedwe).
Musaiwale za kuchuluka kwa madzi okwanira kuti azigwira bwino thupi - 1.5-2 malita patsiku. Mutha kumwa zakumwa zamchere, zipatso za phwetekere, phwetekere, apulo ndi karoti (200ml), tiyi wobiriwira . Muyenera kumwa kamphindi 30 pasanafike ndi maola 1.5 mutadya. Pofuna kudzaza zinthu zomwe zikusowa, osowa zakudya amalimbikitsa kuti panthawi ya zakudya kuti mutenge vitamini-mineral complexes.
Ngakhale zothandiza kwambiri, malinga ndi akatswiri a zinyama, oatmeal pamadzi si kuphika, koma ikuwombera. Ndibwino kwambiri kuchita izi usiku. Tengani theka la galasi la oatmeal ndikutsanulira kapu ya madzi otentha, pezani chidebe ndi phala ndikuyiyika pamalo otentha. Mmawa mukhoza kuika zipatso pang'ono kapena zouma mu phala, supuni ya supuni ya uchi.
Chitsanzo cha zakudya zamasamba pa steamed oatmeal:
- kadzutsa: 100-150 ml otentha oatmeal pamadzi;
- kadzutsa lachiwiri: 200 ml ya kefir kapena yoghurt yachilengedwe;
- Chakudya chamasana: 100-150 ml oatmeal wothira madzi mumadzi ndi uchi ndi sinamoni kapena apulo wothira;
- Masewera a masana: theka la mpesa, tiyi wobiriwira;
- Chakudya: 100-150 ml ya oatmeal m'madzi ndi zipatso zouma - prunes (2 ma PC), zophika apricots (2 ma PC), nkhuyu (1 pc.).
Chakudya cha oatmeal si choyenera kwa anthu omwe ali osagwirizana ndi oats, impso kulephera, mavuto a mtima, komanso matenda oopsa opatsirana. Kumbukiraninso kuti kugwiritsidwa ntchito mobwerezabwereza kwa oatmeal kumayambitsa maonekedwe a kudzimbidwa. Ngakhale kuti mafuta otsika kwambiri amakhala oatmeal m'madzi, zakudya zoterozo sizinakonzedwe kwa iwo omwe amachita nawo maseĊµera, chifukwa amafunikira mapuloteni mu zakudya zawo.