Sei kurasikirwa nehuremu neoat bran

Zvemukati

• Zvakanakira oat bran
• Mutengo uye kupi kwekutenga
• Protein Pancake Recipe ine Oat Bran
• Maitiro ekusarudza akanakisa oats ekuremerwa uremu
• Upfu hweoatmeal
• Oat bran
• Oat flakes

Oats zviyo uye, senge zviyo zvese, zvinobva kune makabhohaidhiretsi. Nekudaro, iri zvakare sosi yakanaka kwazvo ye fiber, protein, ayoni, magnesium, phosphorus, zinc, manganese, vhitamini B1 uye vhitamini B5, izvo zvinoita kuti chive chikafu chine hutano uye chinogona kubatsira kunyangwe avo vanoda kuonda, saka huwandu hwakakurudzirwa ndeye 2 mashupuni pazuva.

Iyo turuba inowanikwa muoats inobatsira kuwedzera kuguta uye kudzikisira kunzwa kwenzara, izvo zvinoita kuti munhu adye zvishoma uye aite zvisarudzo zvine hungwaru pakusarudza chikafu, zvichiita kuti zvive nyore kuramba maswiti, pasita uye zvimwe zvekudya. Yakapusa uye yakanatswa makabhohaidhiretsi.

Pamusoro peoat bran, pane mafirati ane oats, zvakare akapfuma mu fiber uye akakodzera kune avo vanoda kuonda, uye oat furawa ine mashoma fiber, yakakwira glycemic index uye, nekudaro, kushandiswa kwayo kunofanirwa kudzorwa nevechirwere cheshuga uye avo vanoda kuonda.

Zvakanakira oat bran

Iwo makuru ehutano mabhenefiti eoat bran ane hukama chaihwo neiyo fibers iripo mune ichi chikafu, izvo zvinoita kuti chive chinoshanda chikafu. Nekudaro, iwo mabhenefiti makuru ndeaya:

1. Inoderedza cholesterol yakaipa: beta-glucan fiber inotora chikamu chemafuta aripo mukudya panguva yekugaya uye anoabvisa muzvigaro, zvichideredza kuumbwa kwecholesterol muropa.
2. Kudzora mashuga eropa uye kudzivirira chirwere cheshuga: iyo fiber inogadziriswa yeoats inonyungudika mumvura panguva yekugaya uye inogadzira gel rinotapira, iro rinononoka kutora glucose kuburikidza neura uye rinodzivirira spikes muropa shuga.
3. Inobatsira iwe kurasikirwa uremu:Munguva yekugaya, oat fibers inogadzira gel inowedzera huwandu hwechikafu mudumbu uye inononoka kugaya, iyo inowedzera kuguta uye inoderedza nzara masikati.
4. Inodzivirira kenza yemudumbu:tambo dzeoats dzinochengetedza hutano hwematumbo, sezvo dzichisimudzira kukura kwemuti une hutano, kudzivirira kupatira uye kugadzirisa matumbo ekufambisa. Zvese izvi zvinhu zvinoderedza kugadzirwa kwehupfu muura, hunodzivirira gomarara, kunyanya gomarara rekoloni.

Iyo tambo dzinogona kuwanikwa muhuwandu hwakawanda muoat bran uye mune yakakungurutswa oats. Naizvozvo, kunwiwa kweichi chikafu kunokurudzirwa zvakanyanya kune vanhu vanoda kudzikira huremu uye kune avo vane cholesterol yakawanda uye / kana chirwere cheshuga, nepo kudyiwa kweupfu kuchifanira kugumira mukudya.

Uye zvakare, sezvo ichiwedzera kuguta, kudyiwa kweoat bran kunotenderwa kubva muchikamu chekutanga cheDukan chikafu. Ziva ese matanho ekudya kwevaDukan uye nhungamiro yekutevera.

Mutengo uye kupi kwekutenga

Mutengo weoat bran unodhura avhareji yeR $ 5.00 pa200g uye unogona kutengwa kuzvitoro kana kuzvitoro zvekudya zvine hutano.

Protein Pancake Recipe ine Oat Bran

Iyi pancake sosi yeprotein, fiber uye makabhohaidhiretsi uye nekudaro isarudzo huru yemasikati tudyo kune avo vanoda kuonda, semuenzaniso.

Zvinoshandiswa

• 2 tablespoons ye oat bran;
• 2 mazai
• 1 bhanana

Kugadzirira modhi

Rova bhanana nemazai kusvikira iwe wawana homogeneous mass. Wedzera bran uye sanganisa zvakanaka. Dururirai ladle repasta mugango rinopisa pamusoro pemhepo inopisa uye bikai kwemineti imwe chete, muchitendeuka nerubatsiro rwe spatula uye muchienderera nekubika kweimwe miniti. Dzokorora kushanda kusvikira mukanyiwa wapera.

Maitiro ekusarudza akanakisa oats ekuremerwa uremu

Mbeu yeoat yakakamurwa kuita zvidimbu. Iyo yakadzika iyo dura, inowedzera makabhohaidhiretsi uye mashoma fiber uye zvinovaka muviri. Nekudaro, iyo yakawedzera kugadziriswa uye kunatsiridzwa kwezviyo, zvishoma kushomeka kwehutano.

Upfu hweoatmeal

Yakagadzirwa kubva mukati-kati meiyo yezviyo zveoat. Naizvozvo, inorasa hwakawanda hwayo tambo uye zvinovaka muviri uye inochengetedza makabhohaidhiretsi.

Nekuda kweiyo yakaderera huwandu hwayo fiber, hupfu hune yakakwira glycemic index. Ndokunge, mushure mekuzeyiwa, shuga inogadzirwa nemahydrohydrate inoenda muropa nekukurumidza uye zvisina kudzorwa zvakanaka.

Naizvozvo, makuki akagadzirwa neoatmeal anogona kunge ari chihombodo chikuru usati wadzidziswa kune avo vanozoshandisa simba, asi kana chinangwa chiri chekudzikira uremu, chakanakira kusarudza sarudzo dzekudyiwa nehuwandu hwakawanda hwefibre.

Oat bran

Iyo branhoni inogadzirwa kubva kumatehwe ezviyo zveoat uye, nekudaro, ine tambo dzakawanda dzinobatsira mukufamba kwemukati, mukutonga kweshuga uye cholesterol muropa uye kuwedzera kunzwa kwekuguta, kudzora nzara uye kubatsira kudzikisa huremu.

asi izvi hazvireve kuti chikafu chisina mahydrohydrate, asi imwe nzira ine hutano ine yepamusoro fiber.

Oat flakes

Inogona kuwanikwa mune yakatetepa kana gobvu maflakes, chinoshanduka chinongova kana chaive chakawanda kana zvishoma pasi, asi zvivakwa uye mabhenefiti mabhenefiti zvakafanana.

Izvo zvinogadzirwa kubva kuzere oat zviyo zvinotsimbirirwa kusvikira zvapetwa. Inogona kutaurwa kuti yakazara oats, sezvo inochengetedza zvese zvinovaka muviri muzviyo: makabhohaidhiretsi, mapuroteni, tambo, mavitamini uye zvicherwa.

Ichowo chisarudzo chakanakira avo vanoda kuonda, se, seoat bran, inodzora kuguta uye inoderedza kunzwa kwenzara.