Nā pōmaikaʻi a me nā hōʻino o ka oatmeal: kahi ʻaina kakahiaka nui āpau a i ʻole kahi "killer" calcium?

ʻO Oatmeal kekahi o nā cereala i makemake nui ʻia a makepono hoʻi. Hanai pono ʻia ka porridge Hercules i nā kindergartens a me nā kahua hoʻomoana kula, ʻoiai he ipu olakino a ʻoluʻolu hoʻi ia, kūpono no ka meaʻai pēpē. A ʻo ka poʻe makemake ʻole i ka oatmeal ʻaʻole ʻike lākou i ke kuke ʻana iā ia a ʻike ʻole paha i kāna mau mea kupaianaha.

Akā hiki i nā mea āpau ke ʻai i ka oatmeal? Hiki i kēia cereal ke hana ʻino? ʻO wai ka mea ʻoi aku ka maikaʻi e hāʻawi i ka oatmeal, a ʻo wai, i ka mea ʻē aʻe, pono e hoʻopili iā ia i kā lākou papaʻai maʻamau? E ʻike ʻoe i nā pane kikoʻī i kēia mau nīnau a me nā nīnau ʻē aʻe e pili ana i ka oatmeal i kā mākou ʻatikala.

Oats, ʻoatmeal, ʻoloka i ʻōwili ʻia

E hoʻomaopopo mua i ka terminology. Loaʻa ʻia ka Oatmeal (aka oatmeal) mai nā ʻoka, kahi mea kanu makahiki i ka ʻohana cereal. ʻO kēlā me kēia palaoa kahi palaoa āpau oblong, paʻakikī i ka hoʻopā. No ka loaʻa ʻana i nā cereal, ʻili ʻia nā ʻoka a mahu. Ma mua, ua kuke ʻia ka porridge mai nā palaoa cereal.

Ua hoʻolauna ʻia ka ʻōtmeal a i ʻole nā ​​ʻoka i ʻōwili ʻia me ka holomua o ka ʻenehana. Ua wili ʻia nā ʻōpala, hoʻopili pū ʻia a ʻōwili ʻia. Hoʻomaʻa wikiwiki nā flakes lahilahi a mālama i ka manawa o nā mea hale. A hoʻolapalapa maikaʻi lākou a lilo i porridge viscous. Ma ke ala, ʻo "Hercules" kahi inoa kālepa no ka oatmeal, akā ua lilo a lilo i inoa home.

He mea hoihoi! I kēia lā, ʻo nā oat i ʻōwili ʻia nā flakes oat nui loa i hana ʻia me ka hana liʻiliʻi. Ua manaʻo ʻia lākou ke olakino a me ka ʻoluʻolu loa.

Hoʻohui kūmole

Loaʻa i ka Oatmeal ka nui o nā meaola i ke ʻano o nā wikamina a me nā minelala. Wahi a ka United States Department of Agriculture (USDA), i hiki ke loaʻa ma aneʻi, 100 g o ka oatmeal holoʻokoʻa i loaʻa:

ʻO ka ʻoatmeal ka mea waiwai loa o kēia mau wikamina a me nā mea. Akā loaʻa pū kekahi mea waiwai nui e pono ai no ka hana maʻamau o ke kino.

ʻO BZHU a me GI

Wahi a ka USDA like, 100 g o ka oatmeal holoʻokoʻa i loaʻa ma kahi o 17 g protein, 7 g momona a me 66 g mau huaʻalea. No laila, ʻaʻole e hoʻonui ka oatmeal i nā paona keu, akā inā ʻoe kuke i ka wai, me ka ʻole o ka paʻakai a me ke kō.

ʻO ka papa inoa glycemic o ka oatmeal holoʻokoʻa he 40-50 hua. He hōʻailona maikaʻi loa kēia no ka mea lohi ka lohi o nā meaʻai me kahi GI haʻahaʻa, ʻo ia hoʻi noho lōʻihi lākou no ka lōʻihi. Eia kekahi, hāʻawi kahi helu glycemic o lalo o 55 mau kikowaena i kahi lohi, ma mua o ka piʻi nui ʻana o nā kō kō, a he hopena maikaʻi hoʻi ia ma ka ʻōnaehana endocrine.

ʻOi aku ka kiʻekiʻe o ka GI o ka oatmeal a kaukaʻi ʻia i ko lākou mānoanoa. ʻO nā flakes lahilahi ʻaʻole pono ʻoe e hoʻolapalapa i kahi papa inoa glycemic o kahi o 62-65 mau anakuhi. ʻO kēlā porridge me nā huaʻaleʻa wikiwiki e māʻona ai ka pōloli, akā e lele i ka glucose koko. A pōloli koke ʻoe.

Gluten

He protein pili ia. ʻIke ʻia i nā cereala he nui, akā he ʻokoʻa ka ʻoka. ʻOiaʻiʻo, komo mau ka gluten i ka oatmeal i ka wā o ka hana ʻana, no laila ʻo ka poʻe me ka maʻi celiac, i ke kumumanaʻo, hiki ke ʻai i nā ʻoka unpeeled. ʻAʻole wale kekahi e hana i kēia, no laila ua kāpae maoli ʻia ka oatmeal mai ka papaʻai o ka poʻe gluten intolerant.

I kekahi manawa ʻike ʻoe i ka oatmeal i nā hale kūʻai me ka lepili "gluten-free" ma ka ʻūpā. ʻO kēia ka mea i ulu ai nā ʻoloka i nā māla kaʻawale a ʻaʻole pili i nā cereala ʻē aʻe. I ka manawa like, hana ʻia nā cereala ma nā lakohana hoʻolaʻa i hiki ʻole i laila ka protein protein. ʻOi aku ka uku o ia mau ʻōpepa ʻōwili

No ke aha maikaʻi ka oatmeal iā ʻoe?

ʻO ka porridge kakahiaka ka hoʻomaka maikaʻi loa o ka lā. A ʻo ka oatmeal i ke kakahiaka he ʻaneʻane he koho kakahiaka nui kūpono.... No ke aha mai?

ʻEhā kumu nui:

1. ʻO ka helu calorie o ka oatmeal (waiwai ikehu) 379 kcal no 100 g. Eia kekahi, ʻaʻohe hoʻokahi kolamu o ka kolamu i loko. ʻO kēia nā calorie olakino e lilo i ka hana kino a me ka hana noʻonoʻo.
2. Hoʻopuni mālie i ka ʻōpū a hoʻonāukiuki ʻole i nā ʻōpū. He pale maikaʻi kēia i nā maʻi gastrointestinal, a me kā lākou mālama ʻana. ʻAʻole ia no ka mea ʻole o ka oatmeal ka mea mua i hoʻokomo ʻia i loko o ka papaʻai o nā mea maʻi i hana ʻia.
3. ʻO kekahi mea hou aʻe no ka gastrointestinal tract ka mea kiʻekiʻe o ka fiber, kahi e ʻānai pono i nā ʻōpala mai nā paia o ka ʻōpū.
4. ʻO ka pākēneka kiʻekiʻe o ka protein e kōkua i ke kūkulu ʻana i ka nui muscle.

ʻIke ʻia nā pono olakino o ka oatmeal. A inā ʻoe kuke pono, e ʻono nō hoʻi ka pā. A ma aneʻi pili nā mea āpau i nā makemake o ke kanaka: makemake kekahi i ka porridge lahilahi, ʻo nā mea ʻē aʻe, i ka ʻaoʻao ʻē aʻe, mānoanoa. Hiki iā ʻoe ke hoʻololi i ka paʻakikī o ka cereal (flakes): inā ʻoe e kuke no ka lōʻihi, loaʻa iā ʻoe ka gruel palupalu. Inā ʻoe e hōʻemi i ka manawa kuke, loaʻa iā ʻoe kahi mea e like me ka cereal.

Inā ʻaʻole ʻoe ma ka papaʻai, e hoʻohui i nā mea āpau a kou ʻōpū e makemake ai i kāu oatmeal. ʻOi aku ka mea i koho ʻia me nā mea ʻono: nā huaʻai a me nā hua maloʻo, nā huaʻai candied, ka meli, ka jam, ka waiū kope. Akā hiki iā ʻoe ke hoʻāʻo i ka oatmeal me ka tī: hoʻāhu ʻia nā ʻāpana liʻiliʻi ma luna o ka porridge hou i kuke ʻia a hoʻoheheʻe ʻia. Ma hope o kēlā, hiki iā ʻoe ke hōʻiliʻili iā lākou me kahi puna, scooping i ka porridge. ʻO Porridge me kahi hoʻohui liʻiliʻi o ke kinamona a i ʻole ke kō vanilla ʻaʻole i emi iki ka ʻono.

E pili ana i nā pilikia a me nā contraindications o ka oatmeal

ʻOiai ʻo nā wikamina hiki ke ʻona inā ʻaʻole ʻoe ʻike i nā ana a hoʻohana me ka kaohi ʻole. ʻO ka moʻolelo like me hercules olakino. ʻAʻole ʻae ʻia ka oversatation oatmeal, no ka mea, he acid acid ka i loko... Hiki iā ia ke hōʻiliʻili i loko o ke kino a pīpī i ka calcium mai nā iwi. I nā lāʻau liʻiliʻi, pono ʻole ka phytin: wāwahi ʻia ka waikawa e nā enzyme a hoʻopau ʻia me nā lāʻau make. No laila, he maʻamau ka pā oatmeal i ke kakahiaka. Akā nā kaikamahine e hoʻomaʻamaʻa i ka ʻai oatmeal e noʻonoʻo e pili ana.

Hiki i ka Oatmeal ke lilo i mea weliweli loa no ka poʻe me ka maʻi celiac - ka hiki ʻole ke wāwahi i ka gluten. No kēlā poʻe, hoʻopiʻi ʻia ka oatmeal i kekahi ʻano. Hiki iā ʻoe ke lawe i ka makaʻu o ka hoʻāʻo ʻana i kahi cereal gluten-kūikawā kūikawā, akā ʻaʻohe mea hōʻoia e komo ʻole i loko o ia protein i loko o ka hana.

ʻAʻole makemake ʻia nā porridges hikiwawe i hoʻopaʻa ʻia i nā sachets liʻiliʻi i paipai ʻia no nā diabetes... ʻAʻole lākou i loko wale ke kō, akā ʻo nā mea hoʻonui ʻono pū kekahi me nā preservatives. ʻAʻole lākou e koi ʻia no ka poʻe olakino. ʻOi aku ka maikaʻi e kūʻai i nā ʻoloka ʻōwili kahiko. A no ka mālama ʻana i ka manawa, hiki iā ʻoe ke hoʻopiha iā ia me ka wai i ke ahiahi - i ke kakahiaka e pehu nā flakes a loaʻa iā ʻoe kahi porridge i hoʻomākaukau ʻia, a pono ʻoe e hoʻomehana wale.

Nā hiʻohiʻona o ka oatmeal a me kāna mau waiwai

No ke aha e paipai ai i ka oatmeal no nā ʻāpana āpau o ka heluna kānaka? Maʻalahi: e loaʻa i nā mea āpau ke keu pono kūikawā.

No nā kāne

Pono ka Zinc i ka oatmeal no nā kāne e pale i nā pilikia urinary a me nā maʻi.... A ʻo ka fiber a me ka protein kahi kumu o ka ikaika o ke kino. ʻOiaʻiʻo, e ʻōlelo kekahi he nui aku kēia mau mea i kaʻiʻo, akā ma hope o nā mea āpau, ʻaʻohe kūpono kahi steak no ka ʻaina kakahiaka. Akā ʻo ka pā o ka oatmeal ka mea momona, ʻoluʻolu a olakino hoʻi. ʻO nā flakes wale nō ka mea e wili ʻia ai: ʻaʻole ia me ke kumu ʻole i kapa ʻia ai lākou ma hope o ka Helene ikaika Hercules.

No nā wahine

Ma waho aʻe o nā mea kumumea a me nā wikamina i helu ʻia ma luna, ʻo ka oatmeal kekahi me nā antioxidants. Kaua lākou i nā mea make ma o ka hemo ʻana mai ke kino. A inā ʻoe e ʻai i ka oatmeal no ka ʻaina kakahiaka ma ka liʻiliʻi o hoʻokahi mahina, e ʻike ʻoe i ka maʻalahi o ka ʻili o kou alo, e pau ai ka huehue a me ka huehue. Loaʻa pū ʻo Oatmeal i ka tocopherol (wikamina E), pono no ka ʻili nani a me ka lauoho.

Hoʻohana kekahi mau wahine i ka oatmeal no ka hoʻohana kūwaho. Holoi lākou iā lākou iho me ka wai oatmeal a hana i kahi scrub mai nā flakes honua. He hopena maikaʻi kēia i ke kūlana o ka ʻili helehelena.

No ka mea hāpai

Nā wikamina hui B, ʻakika folic, hao - pono kēia mau mea no ka wahine i ka wā hānau... A aneane hapalua o ka lawe ʻana i kēia mau lā i kēia lā i ka oatmeal. A e kōkua ke olonā i ka paʻa paʻa ʻana, ka mea e ʻeha mau nei nā makuahine e hiki mai ana. Akā e hoʻomanaʻo ʻaʻole hiki iā ʻoe ke ʻai i hoʻokahi pola pola o ka porridge i ka lā. Ināʻole, e hōʻiliʻili ka phytin i ke kino o ka makuahine a hoʻomaka e holoi i ka calcium, a he mea nui ia no ka pēpē.

No ka lilo ʻana o ka paona

Ua kamaʻilio mua mākou e pili ana i nā ʻano papaʻai o ka oatmeal coarse. ʻO kēia nā ʻōpelu paʻakikī e mālama iā ʻoe i ka piha no ka manawa lōʻihi, akā mai hāʻawi i ka loaʻa kaumaha. No laila ʻo ka oatmeal i ka wai a me ka ʻole o nā mea hoʻohui ka ʻaina kakahiaka maikaʻi loa ia no ka poʻe i ka papaʻai.... Akā weliweli ka oat mono-diet.

No ka poʻe e ʻeha nei i nā maʻi gastrointestinal

ʻO ka Oatmeal no kahi meaola i hoʻopau ʻia e gastritis a i ʻole nā ​​maʻi ʻē aʻe o ka gastrointestinal tract he akua akua wale nō ia. ʻAʻohe meaʻai ʻē aʻe i loaʻa nā pono kūpono āpau:

• viscous, hoʻopuni i nā paia o ka ʻōpū;
• hoʻopau i ka acidity hoʻonui ʻia o ka wai gastric;
• hāʻawi i ka mea maʻi i ka ikaika, hoʻomāʻona i ke kino me nā mea pono.

ʻO ka poʻe me nā maʻi gastrointestinal exacerbated i loaʻa maʻamau i ka makemake maikaʻi ʻole ma muli o ka hōʻoluʻolu o ka ʻōpū. Akā maʻalahi ka ʻai oatmeal i ka wai - ʻai ʻane ʻane ʻole, no laila ʻaʻole ia e hoʻonui i ka nausea. Ma ke ʻano he koho hope loa, hiki iā ʻoe ke hana i ka jelly oatmeal mai nā flakes i lepo i lepo.

Hiki ke hāʻawi ʻia ka oatmeal i nā keiki?

Ma mua, ʻaʻohe meaʻai pēpē, no laila hānai ʻia nā pēpē i lawa ʻole ka waiū o ka makuahine me ka oatmeal. ʻOiaʻiʻo, ʻaʻole ia he porridge cereal mānoanoa, akā he mea inu lahilahi i hana ʻia mai ka oatmeal lepo. Akā ʻaʻole ia he manaʻo hiki ke hāʻawi ʻia i nā keiki hānau hou i ka oatmeal. ʻAʻole makemake ʻia nā kamaliʻi me nā maʻi āpau, no ka laʻana, ʻaʻole pono e hānai iā ia a hoʻokahi makahiki. Kūkā nā pediatric i nā pēpē olakino e hoʻolauna mālie i ka oatmeal mai nā mahina 7-8.

Kaha! E hoʻolapalapa i ka oatmeal i ka wai a hāʻawi i ke keiki ʻaʻole i ʻoi aku ma mua o 1 puna puna. Inā ʻaʻohe hopena (urticaria, nā noho humuhumu), hiki iā ʻoe ke hoʻonui mālie i ka ʻāpana, a hoʻohui i ka waiū i ke kuke ʻana. Kūkākūkā nā Pediatricians i ka hāʻawi ʻana i ka oatmeal waiū piha piha mai ka makahiki 1 wale nō.

Ma muli o ka maʻi diabetic acid, koi ʻia e hāʻawi i ka oatmeal i nā keiki ʻaʻole i kēlā me kēia lā, akā ʻaʻole i ʻoi aku ma mua o 3 manawa i ka pule. I kēia hihia, ʻaʻole e hōʻiliʻili ka nui o nā phytin i loko o ke kino o ka pēpē i hiki ai iā ia ke holoi i ka calcium, makamae no nā keiki. Hoʻohui, e luhi wale ke keiki i ka ʻai ʻana i ka porridge like i kēlā me kēia lā. No laila, ʻoi aku ka maikaʻi o ka hoʻokaʻawale ʻana i kāu ʻaina kakahiaka me ka buckwheat, semolina a i ʻole nā ​​cereal ʻē aʻe e pono ai no ka meaʻai pēpē.

ʻAi kahi keiki laha ʻole i ka porridge me ka ʻole o ka whims. Ke kānalua nei nā keiki e pili ana i kēia pā, keu hoʻi i kēia lā, ke holo mau nei nā mea kalepa ma ke kīwī e pili ana i ka "ʻaina kakahiaka maikaʻi loa no nā keiki" i ke ʻano o nā popo kokoleka, nā yogurt a me nā ʻāpana waiū. Akā hiki i nā mākua ke hoʻopunipuni a hoʻohui i ke kō a i ʻole nā ​​mea maikaʻi ʻē aʻe i ka porridge. A ʻoiaʻiʻo, pono ʻoe e hoʻonohonoho i kahi laʻana pilikino: inā ʻai ka makuakāne i nā sanwika i ke kakahiaka, a inu wale ka makuahine i ka kope, hoʻomaka pono ke keiki e hōʻole i ka oatmeal.

Hōʻuluʻulu manaʻo

ʻO kahi pā o ka oatmeal wela, a me ke ala o kekahi o nā koho kakahiaka maikaʻi loa no kahi keiki kula keiki, keiki kula, a me nā mākua olakino olakino. No ke aʻo ʻana e aloha i ka oatmeal, lawa ia e hoʻomaopopo ai i ke ʻano o ka waiwai a me ka ikaika o ka huahana. A laila e ʻike i kāu papa hana ponoʻī no ka hana ʻana i ka porridge wai a mānoanoa hoʻi me ka hua a me ka tī a ʻoluʻolu iā ia i kēlā me kēia kakahiaka.

E nānā i ka wikiō: Kū Haʻaheo Music Video (Kepakemapa 2025).