Oats kuti awonongeke

Oats kulemera - osati njira yowonjezera. Aliyense amakumbukira mwangwiro kuti izo zinali pamapirire omwe ankhondo amakula, ndipo nthawi zambiri amawopa kugwiritsira ntchito mankhwala otere pankhani ya kuchepa. Komabe, akatswiri a zamaphunziro pankhaniyi ndi maganizo osiyana.

Kugwiritsira ntchito oats kwa thupi

Nkhumba za oat zimadziwika ndi zinthu zamtengo wapatali zamagazi, zomwe sizimapangidwa ndi thupi la munthu ndipo zimachokera kunja - mwachitsanzo, lysine ndi tryptophan. Kuphatikiza apo, amaphatikizapo mchere wambiri - manganese, mkuwa, fluorine, phosphorous, potaziyamu, zinki, ayodini, cobalt ndi magnesium. Koma si zonse: oat ali ndi ma vitamini A, C, E ndi mavitamini ambiri B.

Komabe, zonsezi zimangobweretsa katundu ndipo sizikuthandizani kuthandizira kulemera. Chofunika kwambiri kwa iwo amene akufuna kuperewera thupi ndi sungunuka beta-glucan (mu oats ndi pafupifupi 11%). Ndicho chigawochi chomwe chimathandiza oats kuti athetse bwino ziphuphu za thupi, kuti apangitse chimbudzi komanso kugwirizanitsa ntchito ya m'matumbo, kuphatikizapo kusintha ma microflora.

Kodi mungatani kuti muzitha kuyamwa mafuta?

Pali njira zambiri zogwiritsira ntchito oats pofuna kulemera. Tiyeni tikambirane maphikidwe angapo otchuka omwe amakulolani kuchotsa kulemera kwakukulu:

1. Kissel kuchokera ku oats kuti awonongeke . Ku Russia, idapangidwa ndi oats, ndipo adalola anthu kukhala wathanzi komanso amphamvu. Mu mtsuko wamita atatu, kutsanulira 300 g ya oatmeal, kuwonjezera theka kapu ya kefir, supuni ya kirimu wowawasa, mkate wambiri. Lembani zonse ndi 1.5 malita a madzi, kusakaniza ndi kuika pa batiri kwa masiku 2-3, chophimba ndi gauze. Pambuyo pake, kukanika kulowetsedwa, kutsanulira mu saucepan ndi kuphika pa sing'anga kutentha mpaka zithupsa. Pamene zithupsa, odzola ndi okonzeka. Tengani inu mukusowa chikho theka musanadye.
2. Msuzi wa oats kuti uwonongeke . Madzulo, tsitsani makapu awiri a oat ndi madzi okwanira ndi kusiya mpaka m'mawa. M'mawa, kuika zonse mu saucepan, kubweretsa kwa chithupsa, kuchepetsa kutentha ndi simmer 1,5-2 maola. Ngati ndi kotheka, onjezerani madzi. Kenaka yanizani msuzi, oat oats ndi kusakaniza ndi madzi, wiritsani kachiwiri ndi kulowera kwa mphindi 30. Pambuyo pake, msuzi ukhoza kusungidwa mufiriji. Tengani theka la galasi musanadye.
3. Kulowetsedwa kwa oats kulemera . Sakanizani supuni 2-3 ya oats ndi supuni ya hawthorn, perekani theka la lita imodzi ya madzi otentha ndipo muphike kutentha kwapakati kwa theka la ora. The chifukwa msuzi, kusiya kuti ayime maola 4 ndi mavuto. Ndalamayi ndi yokwanira kwa inu tsiku limodzi kuti mumwe musanadye chikho chimodzi.
4. Kudya pa oats . Pakadutsa masiku khumi amaloledwa kudya oatmeal, oatmeal, tiyi, masamba atsopano ndi zipatso. Panthawiyi, mukhoza kutaya makilogalamu 5 okha mosavuta. Oats amathandizira kuchepetsa thupi pochitika kuti phala alibe shuga ndi mkaka.

Kuperewera kwa thupi ndi oat pogwiritsa ntchito maphikidwe akale komanso omwe amagwiritsidwa ntchito mopitirira muyeso n'kotheka kokha ngati, kupatula kumwa zakumwa zosankhidwa, mumachepetsanso zakudya zamakono. Kuti muchite izi, muyenera kudzikana nokha, mafuta ndi nyama yokazinga, nyama, nkhuku ndi nsomba kuti muzisankha zitsamba zam'madzi (zomwe zimagwirizana ndi kabichi, broccoli, tomato ndi nkhaka). Monga mchere, ndi bwino kukhala pa marshmallows, jellies ndi saladi zipatso. Popanda izi, simudzalemera, ngakhale mutamwa mowa wambiri, chifukwa mumatha kuchepetsa thupi ndi kuthandizidwa ndi oats, kudya nthawi zonse kapena kudya molakwika, sikutheka. Mwa njira, muli ndi bonasi yosangalatsa: Ili yonse yophika ndi oats imathandizira kulemera, ndipo imathandizira kulimbikitsa chitetezo chaumthupi, zimapangitsa kuti thupi likhale lolimba komanso nthawi zambiri zimakhala bwino.