Oatmeal - chilichonse chomwe muyenera kudziwa za mankhwalawa

Machiritso a oats amadziwika kuyambira masiku oyamba amankhwala. A Hippocrates adalimbikitsa kumwa oat msuzi kuti mukhale ndi thanzi labwino. Komabe, munthu masiku ano anazolowera kudya osati lonse dzinthu, koma oatmeal. Amaphika mwachangu kwambiri ndipo nthawi yomweyo ali m'gulu la zakudya zambiri zotchuka. Munkhaniyi, tikukuwuzani zabwino zomwe oatmeal amabweretsa mthupi. Tiyeni tiwunikenso omwe akuyenera kusamala nawo kapena kuwachotsa pamndandanda.

Mitundu, kapangidwe, glycemic index, kalori wa oatmeal

Oat flakes ndi oat groats omwe adutsa magawo angapo amakampani kukonza: kuyeretsa, kupera, kutentha. Maonekedwe awo amafanana ndi masamba amitundu yosiyanasiyana, osalala kapena opindika.

Mitundu

Kutengera mtundu wa kusanthula, mitundu yayikulu ya oatmeal imasiyanitsidwa:

1. Hercules... Yosalala lalikulu flakes flattened, steamed. Nthawi yophika ndi mphindi 18-20.
2. Petal (zopindika)... Mawotchiwa ndi ocheperako, okutidwa ndi ma roller odziwika kuti apeze mabatani. Kukonzekera uku kumachepetsa nthawi yophika mpaka mphindi 10. Amachitanso chithandizo cha nthunzi.
3. Ziphuphu Pompopompo... Mchenga wathunthu, wotenthedwa, wosweka, wopyapyala ndikung'amba mosamala. Palibe kuwira kofunikira. Amatchedwanso instant oatmeal kapena porridge yomweyo kuchokera m'matumba.
4. Zowonjezera... Mtundu "Wowonjezera" wagawidwa m'magulu atatu: ma flakes akulu kwambiri (kuposa "Hercules"), ochokera ku mbewu zonse, osinthidwa pang'ono osawonekera kutentha, amasunga katundu wa tirigu, amakhala ndi fiber yambiri; mapira odulidwa, ang'onoang'ono kuposa oyambawo; zopangidwa ndi tirigu ang'onoang'ono, owiritsa mwachangu, oyenera kudyetsa ana aang'ono.

Nthawi zina mitundu ya oatmeal imaphatikizapo zakudya monga muesli ndi granola. Ngakhale izi ndi, m'malo mwake, ndizakudya za oatmeal kale. Amakhala ndi uchi, mtedza, zipatso zouma, ndipo nthawi zina shuga. Granola imaphikidwanso ndipo nthawi zambiri imakhala ndi ziphuphu zina.

Kapangidwe ndi zomwe zili mu BZHU

Malinga ndi buku lofotokoza za maphunziro a Russian Academy of Medical Sciences V.A. Tutelyan "Matebulo amomwe amapangira mankhwala ndi kalori wazinthu zaku Russia" zopangidwa ndi oatmeal zimaphatikizapo:

Mu 100 gr. oatmeal ili ndi 12 gr. gologolo, 8 gr. mafuta, 67 gr. chakudya ndi 13 gr. CHIKWANGWANI. Chiŵerengero cha mphamvu cha BZHU: 13% / 17% / 75%.

Ndondomeko ya Glycemic

Mndandanda wa glycemic ndi kalori wa oatmeal zimatengera njira yophika:

• ziwume youma - 305 kcal, GI - mayunitsi 50;
• yophika m'madzi - 88 kcal, GI - mayunitsi 40;
• yophika mkaka - 102 kcal, GI - 60 mayunitsi.

Zambiri zimaperekedwa pa 100 g. mankhwala.

Pano mutha kutsitsa tebulo la glycemic index ndi kalori wazinthu zosiyanasiyana zambewu. Adzakuthandizani ndi dongosolo lanu la chakudya komanso kusankha zakudya m'sitolo.

Mukamasankha malonda m'sitolo, samalani:

• Mtundu (wonyezimira wonyezimira wonyezimira wa beige) ndi kukhulupirika kwa ma flakes;
• zolimba ndi zolembera - oatmeal amasungidwa mthumba la pulasitiki kwa miyezi 4-6 kuposa momwe zilili mu katoni;
• tsiku lotha ntchito: kuwerengetsa sikukuyambira tsiku lokulungira, koma kuyambira tsiku lopanga.

Mukasungidwa kwanthawi yayitali, ma flakes nthawi zambiri amakhala ndi kulawa kowawa, chifukwa chake simuyenera kusunga mafuta oatmeal.

Zothandiza zimatha oatmeal

Oatmeal ndi gwero labwino kwambiri la polysaccharides, kapena omwe amatchedwa "ochepetsa" chakudya. Zinthu zoterezi zimathandiza kuti munthu azisunga mphamvu kwa nthawi yayitali atadya, kukhalabe ndi malingaliro, komanso kusintha malingaliro. Kumwa ma flakes pafupipafupi kumalepheretsa kupangika kwa zolembera zamafuta, kumathandizira kugwira ntchito kwa mtima, komanso kumakhazikika. Amakhala ndi gawo labwino kwambiri pantchito yaubongo, m'mimba ndi mawonekedwe.

Zotsatira zake pamatumbo

Phala la oatmeal, makamaka la kusasinthasintha kwamadzi, limaphimba m'mimba, ndikupanga malo otetezera ndikuchepetsa acidity yambiri. Chifukwa chake, amalimbikitsidwa makamaka ndi ma gastroenterologists a gastritis ndi zilonda kuti athetse ululu wopanda mankhwala.

Oatmeal amachotsa poizoni ndi poizoni, amawongolera kagayidwe kake, ntchito ya ziwalo zonse zam'mimba. Chifukwa chokhala ndi ulusi wokwanira komanso ulusi wambiri, ma flakes amakhala ngati opukutira bwino matumbo. Zotsatira zake, makoma amatsukidwa, kuloleza kumakhala bwino, ndipo peristalsis imakhazikika.

"Chakudya" chaubongo

Izi ndizomwe akatswiri ambiri azakudya amatcha oatmeal. Mafulemu omwe ali ndi mavitamini a B amakhala ndi gawo labwino pazochitika zamaubongo. Pyridoxine (B6) amathandiza ma cell amubongo kuyamwa ma amino acid ndi michere. Pantothenic acid (B5) imathandizira magwiridwe antchito amisala. Choline (B4) amateteza khungu loyera la cell. Kuphatikiza apo, ayodini womwe umapezeka mu phalawo umawonjezera chidwi, ndipo chitsulo ndi zinc zimakhazikika pozindikira.

Kukongola kwa khungu ndi tsitsi

Kuchiritsa kwa oatmeal pakhungu kumakhala kochuluka. Amachedwetsa ukalamba ndikupanga makwinya, amasunga madzi, amachepetsa kutupa, komanso amadyetsa mizu ya tsitsi.

Kunyumba, ma flakes amagwiritsidwanso ntchito kuphika:

• masks (pakhungu la nkhope ndi mutu);
• zitsamba;
• amatanthauza kutsuka;
• zopatsa mphamvu;
• ufa wachilengedwe.

Zodzola za oatmeal ndizosunthika. Ndi oyenera mitundu yonse ya khungu, ndipo momwe zochita zawo zimawonekera nthawi yomweyo.

Kodi oatmeal imatha kuvulaza thupi?

Ndi maubwino onse odziwika, oatmeal ikhoza kukhala yovulaza nthawi zina. Izi makamaka zimakhudza oatmeal yomweyo. Kusintha kwa tirigu kwamapulogalamu angapo opangira phala kumachepetsa matenthedwe amachiritso a oats. Zilimbazi zimawonongeka kuti zifupikitse nthawi yophika. Mndandanda wa glycemic ukuwonjezeka kwambiri.

Kugwiritsa ntchito oatmeal pafupipafupi kumabweretsa kunenepa. Vuto lomweli likuyembekezera anthu omwe amakoma oatmeal ndi magawo akulu a batala, shuga, mkaka. Poterepa, ngakhale "Hercules" wofunikira kwambiri angayambitse mavuto pakugwira ntchito kwa ziwalo ndi machitidwe amthupi.

Zofunika! Pofuna kupewa kufooka kwa mafupa, anthu okalamba ayenera kuchepetsa kudya kwa oatmeal kawiri pa sabata.

Kuwonongeka kwa oatmeal kumalumikizidwanso ndi kupezeka kwa phytic acid momwe amapangira. Phytin imapezeka m'matumbo, nyemba, ndi mtedza ndipo imakhala ndi mphamvu zowononga mphamvu. Kapangidwe konyenga kamatulutsa calcium m'mafupa ndikuletsa kuyamwa kwa michere yopindulitsa kuchokera ku mafelemuwo. Koma musachite mantha: kuti mupeze matenda a osteoporosis kuchokera ku oatmeal, munthu wathanzi amafunika kudya phala lalikulu.

Apa mutha kutsitsa tebulo la zinthu zamtundu wa phytic acid muzinthu zosiyanasiyana.

Mitundu yogwiritsira ntchito

Zakudya zopatsa mafuta oatmeal sizochepetsetsa, chifukwa chake ndibwino kuti zikhale maziko a chakudya cham'mawa. Phala lophikidwa m'madzi kuphatikiza zipatso kapena zipatso ndizabwino mthupi.

Oatmeal panthawi yapakati

Oatmeal imaphatikizidwa pamndandanda wazakudya zomwe zimalimbikitsidwa makamaka kwa amayi apakati. Mafulemuwa amakhala ndi zinthu zambiri komanso mavitamini, omwe ndi ofunikira panthawi yobereka.

Tiyeni tiwunikire zofunikira.

1. Folic acid: imalepheretsa kukula kwa zolakwika m'mimba mwa mwana.
2. Iron: amateteza kuchepa kwa magazi kwa amayi apakati komanso kuchepa kwa mpweya kwa mwana wosabadwa.
3. Vitamini B6: amachepetsa kupsinjika, amalimbana ndi toxicosis.
4. Niacin, thiamine, riboflavin: zimakhudza mawonekedwe (makamaka pakhungu, misomali, tsitsi).
5. CHIKWANGWANI: zipangitsa kuti njira yokhazikika ya chimbudzi, ithetsa vuto la kudzimbidwa popanda kugwiritsa ntchito mankhwala osokoneza bongo.

Oatmeal ikhoza kukhala yovulaza ngati mayi woyembekezera angawagwiritse ntchito mopitilira muyeso. Khalani ndi cholowa cha tsiku ndi tsiku - osaposa 300 magalamu. kumaliza mankhwala.

Pa mkaka wa m'mawere

Pambuyo pobereka, thupi la mayi woyamwitsa limafooka ndipo limafunikira kuchira msanga. Oatmeal adzawathandizanso: apereka mphamvu, amathandizira kuchiritsa kuvulala kwa kubadwa. Komabe, chilichonse chatsopano cha mayi wachichepere chikuyenera kuuzidwa za chakudyacho mosamala. Ndikofunika kuyamba ndi phala "Hercules" kapena "Extra No. 1", yophika m'madzi.

Amayi amadya kachigawo kakang'ono (masupuni ochepa) ndikuyang'ana momwe mwana amayankhira. Ngati palibe colic, chopondapo cha mwanayo sichinasinthe, ziphuphu sizinawonekere, omasuka kuwonjezera oatmeal pamenyu pafupipafupi. Ngati mavuto adakalipo, mutha kuyesanso oatmeal patatha mwezi umodzi.

Mtengo woyenera ndi 200-250 gr. phala lokonzeka. Gawo lotere silingadzaze matumbo a zinyenyeswazi ndipo silipangitsa kuti gasi awonjezeke. Madokotala amalangiza kuphatikiza kuphatikiza mkaka mu zakudya mwana ali ndi miyezi itatu.

Pamene kuonda

Zakudya zamtundu wa oatmeal zimapangitsa kukhala chinthu chosunthika kwa zakudya zambiri zodziwika bwino, kuphatikiza kunenepa kwambiri. Mwa kuphatikiza phala m'madzi opanda mafuta, mchere, shuga m'menyu, muchepetsa kwambiri kalori wazakudya, kufulumizitsa kagayidwe kake ka protein, kuwonjezera minofu ya minofu, ndikuchepetsa kuchuluka kwa minofu ya adipose.

Oatmeal imatha kukhala chakudya chachikulu cha mono mono. Kwa masiku asanu, munthu amadya oatmeal yokha: 250 magalamu aliyense. 4-5 kawiri patsiku. Kulemera kumachepetsa makilogalamu 4-6. Zowona, njirayi sioyenera aliyense, ndipo sitingayitchule kuti ndi yotetezeka. Ndikofunika kwambiri kuti mudzipangire nokha kawiri pa sabata kutsitsa masiku "oatmeal" masiku azimatumba.

Oatmeal mumenyu ya ana

Kudziwana koyamba ndi phala la oatmeal kumayamba ndikubweretsa zakudya zowonjezera m'mwana. Kwa ana odyetsedwa botolo - ali ndi zaka 6-7 miyezi, kwa ana odyetsedwa mwachilengedwe - pa miyezi 8-9. Njira yabwino kwambiri ndikupera ufa kuti uziphika ndi madzi kapena chilinganizo. Pakatha chaka, phala limaphika kuchokera ku oatmeal osagaya mkaka (ngati kulibe vuto lililonse). Kukula kwa phala kumadalira zokonda za mwanayo.

Pazakudya za ana, oatmeal amagwiritsidwa ntchito mu supu, casseroles, mitanda, zakudya, ndiwo zochuluka mchere. Komabe, njira yabwino kwambiri kwa ana a mibadwo yonse ndi oatmeal yotentha pachakudya cham'mawa. Zotsatira izi zidapezeka ndi akatswiri azakudya aku America ochokera ku Cardiff University (UK).

Malinga ndi kafukufukuyu, ana asukulu azaka zapakati pa 9 mpaka 11 omwe amadya chakudya cham'mawa nthawi zonse amakhoza bwino kusukulu kuposa anzawo omwe amanyalanyaza chakudya chawo cham'mawa. Komabe, iwo omwe sanadye chimanga cham'mawa, tchipisi kapena masangweji, koma adadya phala la oatmeal wawo, adawonetsa kusintha kwamphamvu kwa malingaliro kwa miyezi 18.

Kodi oatmeal amatsutsana ndi ndani?

Chotsutsana chachikulu pakudya chakudya ndichakudya. Komabe, tsankho la oatmeal silipezeka mwa anthu. Zowona, matenda osowa otchedwa celiac amatha kukhala chifukwa chosiya oatmeal.

Matendawa ndi kusagwirizana ndi gluten, mapuloteni a tirigu ndi chimanga chofanana (rye, balere). Palibe gluteni mu oats, ndipo analogue avenin yake imayambitsa zoyipa mwa odwala a celiac pokhapokha 1% yamilandu. Zikuwoneka kuti oatmeal pankhaniyi ndiotetezeka. Koma sizili choncho.

Izi zimachitika kuti ma oats amakololedwa m'minda momwe tirigu adalikulapo kale, ndipo ziphuphu zimapangidwa pazida zomwe tirigu kapena tirigu wa rye amasinthidwa. Chifukwa chake, ndi gluten pokha pokha yomwe imapezeka mu oatmeal. Ngati wopanga akutsimikizira kuti kukulitsa ndikukonza oat flakes kunachitika popanda "kukhudzana" ndi tirigu, ndiye kuti malonda ake amatchedwa "opanda gluten".

Kusiya oatmeal pompopompo, makamaka, ndi kwa omwe amapezeka ndi matenda ashuga (mitundu 1 ndi 2). Chogulitsidwacho, chomwe chimakhala chopanda fiber, chimakonzedwa m'thupi ndikutulutsa mwachangu. Zotsatira zake ndikukula kowonjezeka m'magazi a shuga.

Zindikirani! Mafulemu monga "Hercules" ndi ena, osakonzedwa pang'ono ndipo amafuna kuphika kwakanthawi, m'malo mwake, ndi othandiza kwambiri kwa odwala matenda ashuga. Chifukwa cha kuchuluka kwawo kwa fiber, amasunga milingo ya shuga. Kuphatikiza apo, inulin, yomwe ndi gawo la oatmeal, imathandizira odwala omwe amadalira insulin kuti achepetse kuchuluka kwa mankhwala tsiku lililonse.

Madokotala amalangizanso odwala omwe ali ndi gout kuti asachotse oatmeal pamenyu. Kwa anthu athanzi, ma purine m'matumbo amafunikira kuti mayamwidwe amthupi ndi njira zamagetsi. Zimapweteketsa thupi la odwala, zomwe zimapangitsa kuti uric acid azikhala m'malo olumikizirana ndikupangitsa kuti nyamakazi ya gouty iwonjezeke.

Mapeto

Oatmeal ndi chakudya chothandiza komanso chakuchiritsa. Mphamvu yawo yopindulitsa mthupi imakulirakulira nthawi zambiri kuposa kuwonongeka komwe kungachitike chifukwa chodya. Chakudya cham'mawa chofunikira kwambiri chithandizira thanzi, kusintha malingaliro, kupereka thanzi labwino komanso kuwoneka bwino kwamisinkhu iliyonse.

Onerani kanemayo: Apple Cinnamon Baked Oatmeal (Mulole 2025).