Oats inowana mafuta kana kurasikirwa nehuremu?
Zvemukati
- Mashandisiro oats kuderedza uremu
- Menyu ine oats kuderedza uremu
- Hutano Oatmeal Mapoka
- Chiedza oatmeal porridge
- Oat bran pancake
Oats inoonekwa seimwe yezviyo zvine hutano uye zvine hutano, sezvo iine hupfumi hweB uye E mavitamini, zvicherwa senge potasium, phosphorus uye magnesium, makabhohaidhiretsi, mapuroteni, fibers uye antioxidants, izvo zvinounza mabhenefiti mazhinji ehutano sekurema uremu, kudzikisa shuga yeropa uye cholesterol mazinga uye kudzivirira chirwere chemwoyo, semuenzaniso.
Oats chikafu chakakura chevaya vanoda kudzikira uremu nekuti inobvumira kugaya uye kunonoka kugaya uye, nekuwedzera, tambo dzayo, senge beta-glucan, inowedzera kunzwa kwekuguta, kudzora nzara, kudzikisa kunwa kwemafuta, kugadzirisa kuzvimbirwa ., gadzirisa ura uye kudzikira kudumbu kwemudumbu. Ona zvese zvakanakira oats.
Nekudaro, oats ari kukora kana achidyiwa muhuwandu hwakawanda sezvo chiri chikafu chine macalorie mazhinji, semuenzaniso 100 g yeoats ine 366 macalorie. Naizvozvo, zvakakosha kuti udye zvine mwero kudya, uine hutungamiriri hweanodya, kuti uwane zvaunoda.
Mashandisiro oats kuderedza uremu
Kuti ikubatsire kudzikira huremu, oats inofanirwa kudyiwa zuva rega rega kusvika pamashopu matatu pazuva, uye inogona kushandiswa nenzira yeporridge kana kuwedzerwa kune michero yakatemwa kana yakapwanyika, mumajuriti, majusi uye mavitamini.
Nzira yakanakisa yekushandisa oats iri muchimiro chemaflakes, sezvo iine huwandu hwakawanda hwefibre iyo inokwanisa kuwedzera kunzwa kwekuguta uye kufarira kurasikirwa nekurema.
Dzakanyanya kugadziriswa dzakarongeka, dzakadai seupfu kana bran, dzine fiber shoma uye, nekudaro, dzinogona kuve nemhedzisiro shoma pakurasikirwa nehuremu. Zvakadaro, iwo ane hutano sarudzo dzekutsiva hupfu hwegorosi, semuenzaniso.
Menyu ine oats kuderedza uremu
Oats inofanira kudyiwa kanokwana kana pasvondo, uye inogona kuverengerwa mukudya sezvakaratidzwa mune inotevera menyu:
| Zuva 1 | Zuva 2 | Zuva 3 | |
| Kudya kwemangwanani | Oatmeal porridge rakagadzirwa nemukaka we soy kana maarumondi, oats akakungurutswa uye 1 teaspoon yesinamoni kutapira + 10 mahabhurosi + 1 teaspoon yembeu dzechia. | 1 girazi remukaka weamondi + 1 chingwa chakazara nechizi + 1 peya. | 1 plain yogati + 30 g yezviyo zvakakwana + 1 slice yepapai. |
| Kudya kwemangwanani | 4 maria mhando makuki + matanhatu nzungu. | 1 girazi regirini kare, ndimu uye chinanazi. | 3 yakazara tositi pamwe nenzungu ruomba. |
| Lunch kudya kwemanheru | 100 g yenguruve nyoro + 4 maspuni einotapira puree + tsvuku hanyanisi, arugula uye moyo wemuchindwe saladhi + 1 kiyipuni yemafuta omuorivhi + 1 orenji. | Tuna uye chickpea saladi nematomatisi, kabichi, pizi, magaka uye grated karoti + 1 kiyiyo chepuni yemafuta emuorivhi + 2 zvidimbu zveinanazi. | 100 g yeakachekwa huku chipfuva mutomatisi muto + 2 maspuniki emupunga + 2 maspuniji ebhinzi + kabichi, hanyanisi uye grated beet saladhi + 1 kapu yemafuta emuorivhi + 1 tangerine. |
| Manheru masikati | 1 yogurt yakajeka + 1 teaspoon yeupfu hwakatsetseka + ½ mukombe wemichero. | 1 plain yoghurt + 1 mashed bhanana ine 2 mashupuni eoats akakungurutswa + 1 teaspoon yesinamoni. | Vitamin yepapaya uye bhanana ine 3 mashupuni eoats akakungurutswa. |
Uyu unongova muenzaniso weyakajairika menyu, iyo isina kuchinjirwa kune yega zvinodiwa nemunhu mumwe nemumwe. Iyo yakanaka ndeye kubvunza nyanzvi yezvokudya kuti vagadzire chirongwa chakasiyana chezvekudya.
Hutano Oatmeal Mapoka
Zvimwe zvinokurumidza, zviri nyore kugadzirira uye zvine hutano oat mapepa ndeaya:
Chiedza oatmeal porridge
Iri porridge rinogona kushandiswa pakudya kwemangwanani kana kwemanheru.
Zvinoshandiswa
- 200 mL yemukaka wakaomeswa kana wemiriwo (soy, maamondi kana oats, semuenzaniso);
- 3 maspuni eoats akakungurutswa;
- Sinamoni kuravira;
- Sweetener (kusarudza).
Kugadzirira modhi
Sakanidza oats nemukaka uye uuye nazvo kupisa kusvikira raita seporridge-senge. Wedzera sinamoni uye muchero wakachekwa, seapuro.
Oat bran pancake
Iyi yekubheka inobereka 1 kushumira uye panikake inogona kuzadzwa kuravira.
Zvinoshandiswa
- 2 tablespoons ye oat bran;
- 4 tablespoons emvura;
- 1 zai;
- 1 munyu wemunyu;
- Oregano uye mhiripiri kuravira;
- Kukakamira kuravira.
Kugadzirira modhi
Iroya zvese zvinoshandiswa mu blender uye gadzira iyo pancake mune isingamiri skillet. Zadza ne shredded huku kana tuna nemuriwo, uye iwe unogona kushandisa michero neuchi kuita panaka inotapira.
Tarisa uone vhidhiyo pazasi ye oat chingwa recipe yekuita kumba:
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