Ib qho ntawm cov khoom zoo rau qhov hnyav yog oatmeal. Rau cov ntaub ntawv, oatmeal yog hmoov nplej uas tau muab los ntawm cov qoob loo ntawm cov oats. Thiab oats, raws li koj paub, muaj tag nrho cov complex B vitamins, muaj qis glycemic Performance index thiab khoom siv lub cev nrog qeeb carbohydrates, uas muab kev xav ntawm satiety rau ib lub sij hawm ntev. Cov ntsiab lus ntawm oatmeal rau qhov hnyav yog kwv yees li 120 kcal ntawm 100 g.
Cov txiaj ntsig ntawm oatmeal
Siv fiber ntau qhov txiav txim siab. Yog li, nws muaj 20% protein thiab tsuas yog 7% rog. Lwm cov kev muab khoom noj nyob hauv lub oatmeal cuam tshuam nrog cov qog nqaij hlav thiab tiv thaiv cov hlab ntsha ntawm obstructions. Nws tseem ua rau kev tshem tawm cov roj tawm ntawm lub cev, cuam tshuam rau lub hlwb cov chaw uas muaj lub luag haujlwm nco. Lwm cov fiber muaj antioxidant thiab antidepressant cov cuab yeej thiab txhawb nqa lub zog ntawm tib neeg lub cev. Yog tias koj muaj oatmeal hauv kev noj haus, ces koj yuav nco ntsoov txog cov teeb meem nrog cov metabolism.
Yuav ua li cas ua noj oatmeal?
Muaj ntau cov zaub mov txawv ntawm oatmeal, hnub no peb yuav qhia koj rau qee yam ntawm lawv:
- Txoj kev noj cov khoom qab zib oatmeal. Cov khoom xyaw: 250 g melted butter, pound ntawm oatmeal, ib qe, ib co dej los yog kvass. Tag nrho cov khoom xyaw yog tov thiab xa mus rau qhov cub rau nees nkaum feeb. Yog hais tias koj xav kom lub ncuav qab zib tig tawm kom qab zib, ces koj muaj peev xwm grease nws nrog zib mu los yog jam.
- Koj tseem tuaj yeem ua tau kom muaj ib qho zoo heev thiab noj qab haus huv oatmeal oyster. Ua li no, boil lub mis, thaum nws khaus, nrog ib sab, do nws sai sai, thiab lwm yam maj mam ncuav tawm sib tov ntawm oatmeal thiab txias mis nyuj haus. Yuav kom tsis txhob muaj cov qog, qhov sib tov yog npaj qeeb, tas li rhuav cov uas twb muaj lawm. Yog hais tias koj xav tau ib tug hnia tig tawm
qab zib, koj tuaj yeem ntxiv me ntsis qab zib. - Kev noj tshais zoo heev rau koj tuaj yeem yog lub porridge ntawm oatmeal. Noj 250 g ntawm mis nyuj kwv yees li 3.2% rog thiab dilute nws mus rau 130 g dej. Muab tso rau hauv ib lub qhov cub thiab cia nws npau npau. Nyob rau lub sij hawm no nyob rau hauv zaub mov, dilute 40 grams fiber thiab 160 ml ntawm dej, nws yog ib qhov tsim nyog los ua kom zoo kom txog thaum uas ib tug homogeneous loj, thiaj li hais tias tsis muaj cov lumps. Thaum cov mis nyuj boils, ncuav lub oat rau hauv lub lauj kaub thiab, stirring tas li, coj nws rov qab mus rau lub boil. Koj tuaj yeem ntxiv txiv hmab txiv ntoo los yog txiv hmab txiv ntoo kom tsis txhob ntxiv qab zib. Yog hais tias koj nyiam porridge ntau thickly, dilute lub mis nrog tsawg dej.