5 makuru ehutano mabhenefiti eoats

Zvemukati

• 1. Inoderedza cholesterol yakaipa
• 2. Kudzora huwandu hweshuga yeropa
• 3. Inokubatsira kurasikirwa nemuviri
• 4. Inodzivirira gomarara remuura
• 5. Inoderedza kukwira kweropa
• Ruzivo rwehutano uye mashandisiro
• Oatmeal cookie recipe

Oats ndeimwe yezviyo zvine hutano nekuti, mukuwedzera kune isina guteni, iwo sosi yakakosha yemavitamini akasiyana siyana, zvicherwa, tambo uye ma antioxidants akakosha muhupenyu hune hutano, izvo zvinoita kuti chive chikafu chinonaka kwazvo.

Pamusoro pekuve nehutano hwakanyanya, oats inogona kuverengerwa mune ese marudzi ese ezvikafu, kunyangwe mune chirwere cheshuga, sezvo zvichibatsira kudzora huwandu hweshuga yeropa. Izvo zvinobatsirawo kudzikisa cholesterol mwero, inodzivirira moyo uye kunyange inosimudzira immune system.

1. Inoderedza cholesterol yakaipa

Oats vakapfuma mune yakasarudzika mhando ye fiber, inozivikanwa se beta-glucan, iyo inoderedza ropa cholesterol cholesterol uye zvakare inoderedza njodzi yezvirwere zvakakomba zvemoyo, sekurwadziwa kwemoyo kana sitiroko.

Kuti uwane iyi bhenefiti, zvinokurudzirwa kudya angangoita matatu magiramu e beta-glucan pazuva, izvo zvakaenzana neanosvika magiramu zana eoats.

2. Kudzora huwandu hweshuga yeropa

Nekuti yakafuma mu fiber, kunyanya yerudzi rwe beta-glucan, oats anokwanisa kudzivirira spikes dzakapinza mumashuga eropa. Nekudaro, kutanga zuva nembiya yeoatmeal, semuenzaniso, ndiyo yakanakisa nzira yekudzora chirwere cheshuga uye kunyange kudzivirira kutanga kwayo, mune pre-chirwere cheshuga.

3. Inokubatsira kurasikirwa nemuviri

Oats mubatsiri mukuru wehuremu hwekudya, sezvo tambo dzadzo dzichikurudzira kugadzirwa kwehomoni muura iyo inowedzera kunzwa kwekuguta, ichidzivirira nzara kubva pakuonekwa kazhinji.

Nekudaro, kudya oats zuva rese izano rakanaka rekudzora kudya kwecalorie, zvichirerutsa huremu.

4. Inodzivirira gomarara remuura

Oat fibers inobatsira ura kuti hushande, kudzivirira kupatira uye kuunganidzwa kwehupfu hunogona kukonzeresa kugomarara. Pamusoro pezvo, oats ichiri iine phytic acid, chinhu chinobatsira kuchengetedza matumbo emukati kubva mukuchinja kunogona kukonzera mamota.

5. Inoderedza kukwira kweropa

Oats akapfuma kwazvo muma antioxidants, kunyanya mune yakatarwa mhando inozivikanwa se avenanthramide, iyo inowedzera kugadzirwa kwe nitric oxide mumuviri. Iyi nitric oxide inobatsira tsinga dzeropa kuti dzizorodze, zvichifambisa kutenderera kweropa uye kudzikisa BP.

Ruzivo rwehutano uye mashandisiro

Iyi tafura inotevera inoratidza kuumbwa kwehutano mune 100 g yeoats akakungurutswa.

Oats inogona kudyiwa nenzira yemaflakes, furawa kana granola, uye inogona kuwedzerwa mukugadzirwa kwemakuki, masobho, broth, mapayi, makeke, chingwa uye pasita.

Uye zvakare, inogona zvakare kudyiwa muchimiro cheporridge uye kugadzira huwandu hwechikafu senge cod dumplings uye meatballs. Ona menyu yakakwana ine oats kuderedza uremu.

Oatmeal cookie recipe

Zvinoshandiswa

• 1 kapu yeti yakakungurutswa oat
• 1 mukombe weshuga tii
• ½ mukombe wemargarine mwenje
• 1 zai
• 2 tablespoons yeupfu hwakakwana hwegorosi
• ½ teaspoon yevanilla essence
• 1 pini yemunyu

Kugadzirira modhi

Iroya zai zvakanaka kusvika frothy. Wedzera shuga nemargarini uye sanganisa zvakanaka nechipunu.Zvishoma nezvishoma wedzera zvimwe zvese zvinoshandiswa, zvichikurudzira zvakanaka. Gadzira makuki ne teaspoon kana muto, zvinoenderana nesaizi yaunoda, uye woisa mufomu rakazorwa, uchisiya nzvimbo pakati pekuki. Rega kubheka muovheni yakapetwa 200-2C kwemaminetsi gumi nemashanu kana kusvika vaiswa mavara.

Uyezve tarisa oatmeal recipe iyo inobatsira kudzora chirwere cheshuga.

Ona zvakare kamukira yechingwa chisina guten-isina oat yekugadzira pamba, nekutarisa vhidhiyo inotevera: