5 zabwino zazikulu za oats

Zamkati

• 1. Amachepetsa cholesterol choipa
• 2. Amasamalira shuga wambiri
• 3. Zimakuthandizani kuti muchepetse kunenepa
• 4. Kuteteza khansa ya m'matumbo
• 5. Amachepetsa kuthamanga kwa magazi
• Zambiri pazakudya ndi momwe mungagwiritsire ntchito
• Chinsinsi cha oatmeal cookie

Oats ndi imodzi mwambewu zabwino kwambiri chifukwa, kuphatikiza kuti mulibe gilateni, ndizofunikira kwambiri zamavitamini, michere, ulusi ndi ma antioxidants ofunikira kuti munthu akhale ndi moyo wathanzi, zomwe zimapangitsa kukhala chakudya chambiri.

Kuphatikiza pa kukhala athanzi labwino, ma oats amatha kuphatikizidwa pafupifupi pa mitundu yonse yazakudya, ngakhale atakhala ndi matenda ashuga, chifukwa zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi. Zimathandizanso kuchepetsa mafuta m'thupi, kuteteza mtima komanso kulimbikitsa chitetezo cha mthupi.

1. Amachepetsa cholesterol choipa

Oats ali ndi mitundu yambiri ya fiber, yotchedwa beta-glucan, yomwe imachepetsa cholesterol yamagazi komanso imachepetsa chiopsezo cha matenda akulu amtima, monga matenda amtima kapena sitiroko.

Kuti mupeze izi, tikulimbikitsidwa kudya osachepera magalamu atatu a beta-glucan patsiku, omwe amafanana ndi magalamu pafupifupi 150 a oats.

2. Amasamalira shuga wambiri

Chifukwa imakhala ndi ulusi wambiri, makamaka mtundu wa beta-glucan, oats amatha kupewa ma spikes akuthwa m'magazi a shuga. Chifukwa chake, kuyamba tsikulo ndi mbale ya oatmeal, mwachitsanzo, ndi njira yabwino kwambiri yothetsera matenda ashuga komanso kupewa kuyambika kwake, pankhani ya odwala matenda ashuga.

3. Zimakuthandizani kuti muchepetse kunenepa

Oats ndiogwirizana kwambiri pakudya zakudya zolemetsa, chifukwa ulusi wawo umathandizira kupanga mahomoni m'matumbo omwe amalimbikitsa kukhuta, kupewa njala kuti isawonekere pafupipafupi.

Chifukwa chake, kudya oats tsiku lonse ndi njira yabwino yochepetsera kudya kwa kalori, kuchititsa kuti muchepetse kunenepa.

4. Kuteteza khansa ya m'matumbo

Ma ulusi a oat amathandiza matumbo kugwira ntchito, kupewa kudzimbidwa komanso kudzikundikira kwa poizoni yemwe angayambitse khansa. Kuphatikiza apo, oats amakhalabe ndi phytic acid, chinthu chomwe chimathandiza kuteteza maselo am'mimba kuti asasinthe omwe angayambitse zotupa.

5. Amachepetsa kuthamanga kwa magazi

Oats ali ndi ma antioxidants ambiri, makamaka amtundu wina wotchedwa avenanthramide, womwe umapangitsa kupanga nitric oxide mthupi. Izi nitric oxide imathandizira mitsempha yamagazi kumasuka, kuthandizira kufalikira kwa magazi ndikuchepetsa kuthamanga kwa magazi.

Zambiri pazakudya ndi momwe mungagwiritsire ntchito

Tebulo lotsatirali likuwonetsa kapangidwe ka zakudya mu 100 g wa oats wokutidwa.

Oats amatha kudyedwa ngati ma flakes, ufa kapena granola, ndipo amatha kuwonjezeredwa pokonza ma cookie, supu, broths, ma pie, mikate, buledi ndi pastas.

Kuphatikiza apo, amathanso kudyedwa ngati phala ndikupanga unyinji wa zakudya monga zitsamba zam'madzi ndi ma meatball. Onani mndandanda wathunthu ndi oats kuti muchepetse thupi.

Chinsinsi cha oatmeal cookie

Zosakaniza

• 1 chikho cha oat tiyi wokutidwa
• 1 chikho cha tiyi shuga
• ½ chikho cha margarine wosungunuka
• Dzira 1
• Supuni 2 za ufa wonse wa tirigu
• ½ supuni ya supuni ya vanila
• 1 uzitsine mchere

Kukonzekera akafuna

Menyani dziralo mpaka litazizira. Onjezani shuga ndi margarine ndikusakaniza bwino ndi supuni.Pang'onopang'ono onjezerani zowonjezera zonse, ndikuyambitsa bwino. Pangani ma cookies ndi supuni ya supuni kapena msuzi, malingana ndi kukula kwake, ndikuyika mu mafuta, kusiya malo pakati pa makeke. Lolani kuphika mu uvuni wokonzedweratu ku 200ºC kwa mphindi 15 kapena mpaka atayikidwa utoto.

Onaninso njira ya oatmeal yomwe imathandizira kuchepetsa matenda ashuga.

Onaninso njira yopangira oat wopanda mkate wa gluten kunyumba, powonera vidiyo iyi: