Yog tias koj nug cov neeg nrog lawv cov koom haum oatmeal, ces cov lus yuav muab faib li ntawm Attendance - England thiab lub tsev kho mob. Thiab qhov tseeb, oatmeal yog ib txwm lus Askiv, thiab kom muaj ntau dua, Scottish tshais, tab sis ntxiv rau qhov porridge yog ib qho tseem ceeb ntawm ntau cov khoom noj thiab ntau yam siv los kho kev noj qab haus huv. Qhov tom kawg yog vim lub fact tias oatmeal normalizes lub chaw ua hauj lwm ntawm digestive plab hnyuv siab raum, tshem tawm cov roj cholesterol thiab ntsev ntawm hnyav hlau, muaj ntau cov vitamins thiab minerals tsim nyog rau tus txiv neej.
Oatmeal - proteins, cov rog, carbohydrates
Zoo li ntau cov cereals, oatmeal muaj ntau cov carbohydrates - txog 64% los ntawm qhov hnyav. Txawm li cas los xij, cov no yog cov nyuaj carbohydrates uas tsis ua rau ib qho ntse ntxiv hauv ntshav qab zib, tab sis, ntawm qhov tsis sib xws, maj mam faib, muab lub cev nrog lub zog tsim nyog rau ib lub sij hawm ntev. Tias yog vim li cas lub porridge siav los ntawm nws yog ib tug zoo kawg nkaus kev xaiv.
Ntxiv rau, cov nyom oatmeal muaj proteins - li 18% ntawm qhov khoom ntawm cov khoom, cov rog - 11%, feem ntau yog cov mono- thiab polyunsaturated fatty acids (mainly oleic thiab linoleic).
Ntxiv nrog, oatmeal porridge muaj:
- suab tag nrho cov vitamins ntawm pawg B - ib qho ntawm lub spheres ntawm lawv lub hwj - kev tiv thaiv ntawm kev nyuaj siab, thiab lawv kuj lav rau kev noj qab haus huv ntawm daim tawv nqaij, plaub hau thiab ntsia hlau;
- Vitamin A - txo qis txoj kev laus, vim hais tias yog tsim nyog rau kev tsim kho ntawm cov hlwb tshiab;
- vitamin E - antioxidant, tiv thaiv lub cev los ntawm dawb radicals, yog lub luag haujlwm rau kev ua me nyuam kev ua haujlwm;
- vitamin K - coagulability qhov ntawm cov ntshav, nrog ib deficiency ntawm cov vitamin no tej zaum yuav muaj los ntshav, subcutaneous hemorrhage, los ntshav cov pos hniav;
- Vitamin C - muaj tsawg heev ntawm nws hauv oatmeal, ntxiv nrog ascorbic acid tsis kam sov so, yog li cov ntsiab lus ntawm no vitamin nyob rau hauv oatmeal yuav tsis nco qab;
- macroelements - poov tshuaj, calcium, magnesium thiab phosphorus;
- kab kawm - hlau, manganese, tooj liab, selenium thiab zinc.
Txawm li cas los xij, muaj ntau tus neeg tsis zoo heev ntawm qhov no, tau kawg, ib qho khoom pab tau. Thiab qhov tshaj plaws yog tias lawv tsuas tsis paub yuav ua li cas.
Yuav ua li cas ua noj oatmeal?
Ib qho ntawm cov kab txawv ntawm cov classic "cov me nyuam" oatmeal ntawm cereal zoo li no:
Oatmeal nrog mis nyuj
Cov khoom xyaw:
- oat flakes - 400 g;
- dej 750 ml;
- mis nyuj - 500 ml;
- ntsev - 2 teaspoons;
- butter - 2 tablespoons;
- qab zib - mus saj;
- anise, phem, cinnamon los yog txiv qaub hmoov (txiv kab ntxwv) - mus saj.
Npaj
Peb ncuav flakes ntawm dej, noj on tsawg cua sov kom txog rau thaum lub flakes yog kom boiled. Tom qab ntawd, peb hla lub porridge los ntawm ib lub kaus mom hlau, los yog ib tug colander. Ntxiv cov mis nyuj kub thiab noj kom txog thaum lub porridge maj mam thickens (nws yuav tsum yog kua, ntws). Peb ntxiv cov suab thaj me ntsis (nws yuav tsum tsis txhob muaj kev xav), zoo li ib yam ntawm cov txuj lom saum toj no thiab butter.
Rau qhov kev npaj ntawm no oatmeal cereal flakes "Hercules" yog qhov zoo tshaj plaws, nws cov ntsiab lus caloric yog 100 kilocalories.
Muaj kuj yog qhov tseem ceeb tshaj plaws ntawm tus "laus" oatmeal:
Oatmeal porridge nrog cov khoom
Cov khoom xyaw:
- grain ntawm oats - 200 g;
- mov - 200 g;
- dej - 1 l;
- nqaij nyug siab - 100 g;
- nqaij nyuj plawv - 100 g;
- nqaij nyug nqaij nyug - 100 g;
- dos - 1 dos;
- butter - 50 g;
- ntsev - mus saj.
Npaj
Mov thiab oats noj crumbly porridge. Ua li no, ntxiv oatmeal mus rau boiling dej, tom qab 5 feeb - Fig. Thaum npaj porridge, boil lub plawv thiab ntsws, cia peb mus ntawm nqaij grinder. Tom qab ntawd koj yuav tsum tau chop lub dos, Fry ua ke nrog daim siab nyob rau hauv butter, finely chop txhua yam. Ntxiv lub forcemeat los ntawm lub hau kub thiab lub ntsws, Fry thiab mix nrog porridge.
Calories nyob rau hauv xws li oatmeal yuav zoo ib yam li hauv pasta hauv Navy - 260-300 kcal.
Muaj pes tsawg kilocalories nyob hauv oatmeal?
Txawm tias muaj pes tsawg tus muaj vitamin-pob zeb ua ke, calorie ntau ntau rau hauv oatmeal yog me ntsis - 340 kilocalories hauv raw pawg.
Puas yog lawv tau txais rog los ntawm oatmeal?
Feem ntau, koj tuaj yeem rov qab los ntawm kev noj yuav luag txhua yam khoom, thiab oatmeal yog tsis muaj kev zam. Rau cov neeg uas xav kom poob phaus, koj yuav tsum nco ntsoov tias oatmeal yog nplua nuj nyob rau hauv carbohydrates. Yog li ntawd, noj nws zoo dua thaum sawv ntxov.