Oatmeal - nā mea āpau āu e ʻike ai e pili ana i kēia huahana

ʻO nā mea hoʻōla o nā ʻoka i ʻike ʻia mai nā lā mua o ka lāʻau. Paipai ʻo Hippocrates i ka inu ʻana i ka pala oat no ka hoʻomaikaʻi olakino maʻamau. ʻOiaʻiʻo, maʻa mau kahi kanaka o kēia au i ka ʻai ʻana i ka ʻai huapalaoa ʻole, akā ka oatmeal. Hoʻomoʻa lākou i ka wikiwiki a ma ka manawa like he ʻāpana o nā pā lehulehu i makemake nui ʻia. I kēia ʻatikala, e haʻi mākou iā ʻoe pehea ka maikaʻi o ka oatmeal i ke kino. E nānā pū mākou i ka mea pono e mālama iā ia me ke akahele a i ʻole wehe iā ia mai ka papa kuhikuhi.

Nā ʻano, haku mele, papa kuhikuhi glycemic, ʻike calorie o ka oatmeal

ʻO nā flakes oat kahi oat groats i hele ma waena o nā pae o ka hana ʻenehana: ka hoʻomaʻemaʻe, ka wili ʻana, ka mahu ʻana. I ke ʻano ke hoʻohālikelike lākou i nā petals o nā nui like ʻole, ʻoluʻolu a i ʻole groove.

Nā ʻano

Kaukaʻi ʻia i ke kekelē o ka hana ʻana, ʻike ʻia nā ʻano nui o ka oatmeal:

1. Hercules... Pālahalaha nui i nā palaoa pālahalaha, mahu. ʻO ka manawa kuke he 18-20 mau minuke.
2. ʻO Petal (Groove)... ʻOi aku ka lahilahi o nā Flakes, ʻolokaʻa ʻia me nā ʻolokaʻa kūikawā e loaʻa ai kahi pae i huki ʻia. Hoʻoemi kēia hana i ka manawa kuke i 10 mau minuke. Hoʻomaʻamaʻa pū kekahi lākou iā lākou.
3. Flakes Instant... Hoʻohui piha ʻia, mahu, ʻāʻī, wīwī ʻia e ka ʻolokaʻa ʻana. ʻAʻole koi ʻia e paila. Kapa ʻia ia he oatmeal koke a i ʻole porridge koke mai nā ʻeke.
4. Keu... Hoʻokaʻawale ʻia ke ʻano "Extra" i 3 mau ʻāpana: ʻo nā flakes nui loa (ʻoi aku ma mua o "Hercules"), mai nā cereala holoʻokoʻa, hana liʻiliʻi ʻia me ka ʻole o ka wela, mālama i nā waiwai o ka palaoa, loaʻa ka nui o nā fiber; 'ōpala palaoa i' oki 'ia,' oi iki ka nui ma mua o ka mua; hana ʻia mai nā cereala liʻiliʻi, hoʻolapalapa ʻia i lalo, kūpono no ka hānai ʻana i nā keiki ʻōpio.

I kekahi manawa ʻo nā ʻano oatmeal e hoʻopili i nā meaʻai e like me muesli a me granola. ʻOiai ʻo kēia, ʻoi aku, nā kīʻaha oatmeal. Loaʻa iā lākou ka meli, nā nati, nā hua maloʻo, a i kekahi manawa ke kō. Hoʻomoʻa pū ʻia ʻo Granola a hoʻopili pinepine ʻia me nā flakes cereal ʻē aʻe.

Ka haku mele a me ka ʻike o BZHU

Wahi a ka puke kūmole o ka kālaiʻike o ka Russian Academy of Medical Science V.A. Tutelyan "Nā papa o ka hoʻohui kemika a me ka ʻike calorie o nā huahana meaʻai Lūkia" ʻo ka hui ʻana o ka oatmeal pū kekahi:

Ma 100 gr. aia i ka oatmeal 12 gr. squirrel, 8 gr. momona, 67 gr. nā haʻalula a me 13 gr. puluniu. Lākiō ikehu o BZHU: 13% / 17% / 75%.

Papa kuhikuhi Glycemic

ʻO ka papa kuhikuhi glycemic a me ka ʻike calorie o ka oatmeal e pili ana i ka hana kuke:

• flakes maloʻo - 305 kcal, GI - 50 anakahi;
• i hoʻolapalapa ʻia i ka wai - 88 kcal, GI - 40 anakahi;
• kuke i ka waiū - 102 kcal, GI - 60 anakahi.

Hāʻawi ʻia ka ʻikepili no 100 g. huahana

Maʻaneʻi hiki iā ʻoe ke hoʻoiho i kahi pākaukau o ka papa kuhikuhi glycemic a me ka ʻike calorie o nā cereala like ʻole. E kōkua ʻo ia iā ʻoe i kāu papaʻai a me nā koho meaʻai i ka hale kūʻai.

Ke koho ʻana i kahi huahana i kahi hale kūʻai, e nānā iā:

• ke kala (keʻokeʻo momona me ka tige beige) a me ke kūpaʻa o nā flakes;
• ka paʻa a me nā mea ukana - mālama ʻia ka oatmeal i loko o kahi ʻeke palekiko no 4-6 mau mahina ʻoi aku ka lōʻihi ma mua o ka pahu pahu pahu;
• lā pau: ʻaʻole e hele ka helu ʻana mai ka lā o ka hoʻopili ʻana, akā mai ka lā o ka hana.

Ke mālama ʻia no kahi manawa lōʻihi, loaʻa pinepine i nā flakes kahi ʻonoʻawaʻawa, no laila ʻaʻole pono ʻoe e kau i ka oatmeal.

Nā waiwai kūpono o ka oatmeal

ʻO Oatmeal kahi kumu maikaʻi loa o nā polysaccharides, a i ʻole i kapa ʻia he "nīoi" nīoi. Kōkua kēlā mau mea i ke kanaka e mālama i ka ikehu no ka manawa lōʻihi ma hope o ka ʻai ʻana, mālama i ke ʻano o ka naʻau, a hoʻomaikaʻi i ke ʻano. ʻO ka ʻai mau ʻana o nā flakes pale i ka hoʻokumu ʻana o nā plake kolesterol, hoʻomaikaʻi i ka hana o ka puʻuwai, a hoʻokūpaʻa i ke kaupaona. Loaʻa iā lākou ka hopena maikaʻi loa i ka hana o ka lolo, ka ʻōpū a me ka helehelena.

Ka hopena ma ka gastrointestinal tract

ʻO ka porridge Oatmeal, keu hoʻi o kahi paʻa wai, hoʻopuni i ka ʻōpū, e hana ana i kahi pale a me ka hōʻemi ʻana i ka nui o ka acidity. No laila, koi nui ʻia ia e nā gastroenterologists no ka gastritis a me nā ulcer i mea e hoʻomaha ai i ka ʻeha me ka ʻole o ka lāʻau.

Lawe ʻo Oatmeal i nā toxins a me nā toxins, normalize i ka metabolism, ka hana o nā mea āpau o ka tract digestive. Ma muli o ke kiʻekiʻe o ka fiber a me ka fiber coarse, hana nā flakes ma ke ʻano he scrub akahai no nā ʻōpū. ʻO ka hopena, hoʻomaʻemaʻe ʻia nā paia, hoʻomaikaʻi ʻia ka permeability, a hoʻopaʻa ʻia nā peristalsis.

"ʻAiʻai" no ka lolo

ʻO kēia ka mea a nā meaʻai he nui e kūpono ai ke kāhea i ka oatmeal. He hopena maikaʻi kā Flakes waiwai i nā wikamina B i ka hana lolo. Kōkua ʻo Pyridoxine (B6) i nā hunaola lolo e omo i nā amino acid a me nā meaola. Hoʻomaikaʻi ka Pantothenic acid (B5) i ka hana noʻonoʻo. Pale aku ʻo Choline (B4) i ka membrane cell hina. Hoʻohui, hoʻonui ka iodine i ka cereal i ka hoʻonui, ʻoiai ʻo ka hao a me ka zinc e normalize i ka hana ʻike.

Ka nani o ka ʻili a me ka lauoho

ʻO ka hopena hoʻōla o ka oatmeal ma ka ʻili ka mea nui. Lohi lākou i ke kaʻina ʻelemakule a me ke hoʻokumu ʻana o nā wrinkle, mālama i ke kaulike o ka wai, hoʻomaha i ka mumū, a hānai i nā aʻa o ka lauoho.

Ma ka home, hoʻohana ʻia nā flakes no ka kuke ʻana:

• nā masks (no ka ʻili o ka maka a me ke poʻo);
• ʻōpala;
• mea no ka holoi ʻana;
• tonics;
• pauka kūlohelohe.

ʻO nā mea hoʻonani Oatmeal he laulā. Kūpono lākou i nā ʻano ʻili āpau, a ʻike koke ʻia ka hopena o kā lākou hana.

Hiki i ka oatmeal ke hōʻino i ke kino?

Me nā pono kūpono a pau, hiki i ka oatmeal ke hōʻino i kekahi mau hihia. Pili kēia i ka oatmeal koke. ʻO ka hana ʻenehana nui o ka palaoa i ka mokuʻāina o porridge-minute e hoʻonele i nā flakes o nā mea hoʻōla o nā ʻō. Hoʻopau ʻia ka pulupulu paʻakikī e hoʻopōkole i ka manawa kuke. Hoʻonui ka nui o ka papa inoa glycemic.

ʻO ka ʻai mau ʻana o ka oatmeal i kapa ʻia ʻo "instant" alakaʻi i ka waiwai kaupaona. Ke kali nei ka pilikia like i ka poʻe e ʻono i ka oatmeal me nā hapa nui o ka bata, kō, ka waiū. I kēia hihia, ʻo ka "Hercules" pono loa ka mea e pilikia ai ka hana ʻana o nā meaola a me nā ʻōnaehana o ke kino.

Mea nui! I mea e pale aku ai i ka osteoporosis, pono i ka poʻe kahiko e hōʻemi i kā lākou lawe ʻana i ka oatmeal i 2-3 mau manawa i ka pule.

Pili pū ka ʻino o ka oatmeal me ke kū ʻana o ka acid acid i loko o kā lākou haku mele. Loaʻa ʻo Phytin i nā cereal, nā legume, nā nati a loaʻa iā ia nā waiwai demineralizing ikaika. Hoʻopili ka mea hoʻopihapiha i ka calcium mai nā iwi a pale i ka lawe ʻana o nā minelala pono mai nā flakes iā lākou iho. Akā mai makaʻu: e kiʻi i ka osteoporosis mai ka oatmeal, pono i kahi kanaka olakino e ʻai i ka nui o ka porridge.

Maʻaneʻi hiki iā ʻoe ke hoʻoiho i kahi pākaukau o ka ʻikepili acidtic i loko o nā huahana like ʻole.

Nuances o ka hoʻohana

ʻAʻole ka mea calorie o ka oatmeal ka mea liʻiliʻi loa, no laila ʻoi aku ka maikaʻi e hoʻolilo iā lākou i kumu o kāu pāʻina kakahiaka. Hoʻomoʻa ʻia ʻo Porridge i ka wai me ka hui pū me nā hua a hua paha i ʻoi aku ke olakino no ke kino.

Oatmeal i ka wā hāpai

ʻO ka Oatmeal kekahi o nā meaʻai i koi nui ʻia no nā wahine hāpai. Loaʻa i nā flakes kahi nui o nā mea kumumea a me nā wikamina, i mea nui i ka wā o ka hāpai ʻana.

E hoʻokalakupua i nā mea nui.

1. Folic acid: pale i ka hoʻomohala ʻana o nā kīnā hānau i ka fetus.
2. ʻO ka hao: pale i ka anemia i nā wahine hāpai a me ka hoʻonele ʻana o oxygen o ka fetus.
3. ʻO ka Vitamin B6: hoʻemi i ke koʻikoʻi, hakakā i ka lāʻau ʻona.
4. Niacin, thiamine, riboflavin: he hopena maikaʻi i ka helehelena (keu hoʻi i ke ʻano o ka ʻili, nā kui, ka lauoho).
5. Puluniu: hōʻoia i ke kaʻina maʻamau o ka digestion, hoʻonā i ka pilikia o ka paʻa me ka hoʻohana ʻole o nā lāʻau.

Hiki ke hōʻino i ka Oatmeal inā hoʻohana ka makuahine e kali nei iā lākou i ka ʻoi. Hoʻopili i ka haʻawina o kēlā me kēia lā - ʻaʻole i ʻoi aku ma mua o 300 gram. huahana hoʻopau.

I ka wā o ka lactation

Ma hope o ka hānau ʻana, nāwaliwali ke kino o ka wahine hānai a pono ke ola wikiwiki. E hoʻopakele hou ʻo Oatmeal: e hāʻawi lākou i ka ikehu, e kōkua i ka hōʻola ʻana i nā ʻeha hānau. Eia nō naʻe, pono e hoʻokomo i kekahi huahana hou no kahi makuahine ʻōpio i ka papaʻai pono. Kūpono ia e hoʻomaka me ka porridge "Hercules" a i ʻole "Extra No. 1", i hoʻolapalapa ʻia i ka wai.

ʻAi ʻo Māmā i kahi ʻāpana liʻiliʻi (i kekahi mau puna) a nānā i ka hopena o ka pēpē. Inā ʻaʻohe colic, ʻaʻole i loli ka noho o ke keiki, ʻaʻole i ʻike ʻia nā huhū, e ʻoluʻolu e hoʻohui i ka oatmeal i ka papa kuhikuhi ma ke ʻano mau. Inā kū aʻe nā pilikia, hiki iā ʻoe ke hoʻāʻo hou i ka oatmeal ma hope o hoʻokahi mahina.

ʻO 200-250 gr ka helu i manaʻo ʻia. porridge mākaukau. ʻAʻole e hoʻonui ʻia kēlā ʻāpana i nā ʻōpū o nā hunahuna a ʻaʻole ia e hoʻonui i ka hoʻonui ʻana o ke kinoea. Kūkākūkā nā pediatric e like me nā flakes waiū i ka papaʻai ke piha ka pēpē i 3 mau makahiki.

Ke lilo kaupaona

ʻO nā ʻano meaʻai o ka oatmeal e lilo ia i huahana huahana no nā papaʻai kaulana e like me ke kaupaona. Ma ka hoʻopili ʻana i ka porridge i ka wai me ka ʻaila ʻole, ka paʻakai, ke kō i ka papa kuhikuhi, e hoʻoliʻiliʻi nui ʻoe i ka nui o ka kalori i ka papaʻai, e hoʻoholomua i ka protein protein, e hoʻonui i ka nui o nā mākala, a hoʻoliʻiliʻi i ka nui o nā kino adipose i ʻoi aku.

Hiki i ka Oatmeal ke kumu o ka papaʻai mono. No 5 mau lā, ʻai wale kahi kanaka i ka oatmeal: 250 gram i kēlā me kēia. 4-5 manawa i ka lā. Hoʻoemi ʻia ke kaumaha e 4-6 kg. ʻOiaʻiʻo, ʻaʻole kūpono kēia hana no nā mea āpau, a ʻaʻole hiki ke kapa ʻia he palekana loa. ʻOi aku ka maikaʻi o ka hoʻonohonoho ʻana iā ʻoe iho 1-2 manawa i ka hebedoma e hoʻouka nei i nā lā "oatmeal" ma nā flakes.

ʻO Oatmeal i ka papa inoa o nā keiki

Hoʻomaka ka pilina mua me ka porridge oatmeal me ka hoʻolauna ʻana o nā meaʻai kōkua i loko o nā pēpē. No nā pēpē hānai hānai - i ka makahiki o 6-7 mau mahina, hānai kūlohelohe nā pēpē - i 8-9 mau mahina. ʻO ka koho ʻoi loa ka wili ʻana i nā flakes i ka palaoa a kuke me ka wai a me nā haʻina. Ma hope o hoʻokahi makahiki, hoʻolapalapa ʻia ka porridge mai ka oatmeal me ka ʻole o ka wili ʻana i ka waiū (inā ʻaʻohe mea pili iā ia). Aia ka mānoanoa o ka porridge i ka makemake o ke keiki.

I ka papa kuhikuhi o nā keiki, hoʻohana ʻia ka oatmeal i nā kopa, nā casserole, nā pā, nā jelly, nā mea ʻono. Eia nō naʻe, ʻo ke koho olakino loa loa no nā keiki o nā makahiki āpau he oatmeal wela no ka ʻaina kakahiaka. Ua loaʻa kēia hopena e nā mea ʻai meaʻai ʻAmelika mai ke Kulanui Cardiff (UK).

Wahi a ka noiʻi, ʻo nā keiki kula 9 a 11 mau makahiki i ʻai i ka ʻaina kakahiaka i ka hana ma ke kula ma mua o ka maikaʻi ma mua o nā hoa i nānā ʻole i kā lākou ʻaina kakahiaka. Eia nō naʻe, ʻo ka poʻe i ʻai ʻole i ka palaoa kakahiaka, ʻāpana a i ʻole sandwiches, akā ʻai i ka porridge o kā lākou oatmeal, ua hōʻike i nā hoʻomaikaʻi koʻikoʻi o ka hiki i ka noʻonoʻo no 18 mau mahina.

No wai ka contaticated oatmeal?

ʻO ka contraindication nui no ka ʻai ʻana i ka meaʻai ka allergy meaʻai. Eia naʻe, ʻaʻohe hiki ke loaʻa i ka poʻe i ka hoʻomanawanui ʻole i ka oatmeal. ʻOiaʻiʻo, ʻo ke kumu e haʻalele loa ai i ka oatmeal hiki ke lilo i maʻi pilikino i kapa ʻia ʻo celiac maʻi.

ʻO ka maʻi he hoʻomanawanui ʻole i ka gluten, kahi protein protein o ka palaoa a me nā ʻano cereal (rai, bale). ʻAʻohe gluten i nā ʻoka, a ʻo kāna avenin analogue ke kumu o ka hopena maikaʻi ʻole i nā mea maʻi celiac wale nō ma 1% o nā hihia. Me he mea lā palekana ʻo ka oatmeal i kēia hihia. Akā ʻaʻole kēia ka hihia.

Hana ʻia nā ʻoka ma nā mahinaʻai kahi i ulu mua ai ka palaoa, a hana ʻia nā flakes i nā pono hana kahi e hana ʻia ai ka palaoa a me ka rai. No laila, loaʻa wale kahi liʻiliʻi o ka gluten i ka oatmeal. Inā hōʻoia ka mea hana i ka ulu ʻana a me ka hana ʻana o nā flakes oat i hoʻokō ʻia me ka ʻole o "hoʻopili" ʻana me ka palaoa, a laila ua kapa ʻia nā huahana me ka "gluten-free".

ʻO ka pale ʻana i ka oatmeal hikiwawe, ʻo ka mea mua, no ka poʻe i ʻike ʻia me ka maʻi diabetes (ʻano 1 a me 2). ʻO ka huahana, hana ʻole ʻia o ka fiber coarse, hana ʻia i loko o ke kino a komo wikiwiki. ʻO ka hopena he piʻi nui i nā kiʻekiʻe o ke kō glucose.

Kaha! ʻO Flakes e like me "Hercules" a me nā mea ʻē aʻe, hana liʻiliʻi ʻia a koi ʻia i kahi kuke lōʻihi, i ka ʻaoʻao ʻē aʻe, he mea pono loa no nā diabetic. Ma muli o kā lākou kiʻekiʻe fiber, mālama lākou i nā pae kō. Eia kekahi, ʻo ka inulin, kahi ʻāpana o ka oatmeal, kōkua i nā mea maʻi kūpale i ka insulin e hōʻemi i ka mahele lāʻau o ka lā.

Paipai pū nā kauka i nā mea maʻi me ka gout e kāpae i ka oatmeal mai ka papa kuhikuhi. Pono nā purine i nā cereala no ka poʻe olakino no ka omo ʻana i nā wikamina a me nā hana metabolic. Hoʻopilikia lākou i ke kino o nā mea maʻi, ke hoʻolaha nei i ka hōʻuluʻulu ʻana o ka uric acid i nā hono a hoʻonāukiuki i ka exacerbation o ka gouty arthritis.

Panina hopena

ʻO ka Oatmeal kahi huahana pono a hoʻōla hoʻi i ka meaʻai. ʻO kā lākou hopena maikaʻi i ke kino he mau manawa ʻoi aku ka nui ma mua o ka hōʻino ʻia mai ka ʻai ʻana. ʻO kahi kīʻina ʻaina kakahiaka hiki ʻole ke kākoʻo ʻia ke olakino, hoʻomaikaʻi i ke ʻano, hāʻawi i ke olakino maikaʻi a me ka noʻonoʻo i kēlā me kēia makahiki.

E nānā i ka wikiō: Try THIS If Youre Tired of Boring Oatmeal in 2020. HONEYSUCKLE (Nowemapa 2024).