Mkaka wa oat: zabwino zazikulu komanso momwe mungapangire kunyumba

Zamkati

• Momwe mungapangire mkaka wa oat kunyumba
• Zambiri zaumoyo

Mkaka wa oat ndi chakumwa chamasamba chopanda lactose, soya ndi mtedza, ndikupangitsa kuti ukhale chisankho chabwino kwa odyera zamasamba komanso anthu omwe akudwala lactose kapena omwe sagwirizana ndi soya kapena mtedza wina.

Ngakhale ma oats alibe gilateni, amatha kuwakonza m'mafakitole omwe mumakhala nthangala za gluteni ndipo zimawonongeka. Chifukwa chake, ndikofunikira kuyang'anitsitsa mtundu wazakudya za mankhwala, zomwe zikuyenera kuwonetsa kuti ndi wopanda thanzi kapena mulibe zotsalira. Nthawi izi, zitha kugwiritsidwa ntchito ndi anthu omwe ali ndi matenda a leliac kapena chidwi cha gluten.

Mkaka wa oat ukhoza kugwiritsidwa ntchito pachakudya cham'mawa, zokhwasula-khwasula ndikupanga ma smoothies, makeke kapena maswiti, mwachitsanzo, ndipo ungagulidwe ku malo ogulitsira, malo ogulitsa zakudya kapena wokonzedwa kunyumba mosavuta komanso pachuma.

Ubwino waukulu wa mkaka wa oat ndi:

• Imachepetsa kudzimbidwa komanso imathandizira kugaya chakudya, popeza ili ndi ulusi wambiri;
• Thandizo poletsa matenda ashuga, chifukwa imapereka chakudya chopita pang'onopang'ono, chomwe chimalola kuti magazi azisungunuka;
• Amalimbikitsa kuchepa thupi, chifukwa ili ndi ulusi wambiri womwe umathandizira kukulitsa kumverera kokhuta ndikukhala ndi zopatsa mphamvu zochepa, bola kuphatikizidwa ndi zakudya zopatsa mafuta ochepa;
• Zimathandiza kuchepetsa cholesterolchifukwa imakhala yolemera kwambiri yamtundu wa fiber yotchedwa beta-glucan, yomwe imachepetsa cholesterol yamagazi ndikuchepetsa chiopsezo cha matenda amtima, monga matenda amtima kapena stroke.

Kuphatikiza apo, mkaka wa oat umathandizanso kupumula thupi, chifukwa umakhala ndi phytomelatonin, yomwe imathandiza kugona tulo tabwino, pokhala chakudya choyenera makamaka kwa omwe ali ndi vuto la kugona.

Momwe mungapangire mkaka wa oat kunyumba

Mkaka wa oat ukhoza kupangidwa kunyumba m'njira yosavuta, yongofuna makapu awiri okha a oats wokutidwa ndi makapu atatu amadzi.

Kukonzekera mawonekedwe:

Ikani oats m'madzi ndipo muwalole zilowerere kwa ola limodzi. Pambuyo pake, ikani zonse mu blender ndikusakaniza bwino. Kenako tsitsani ndikudya nthawi yomweyo kapena ikani mufiriji kwa masiku atatu. Pofuna kuti chakumwa chikhale chosangalatsa, madontho angapo a vanila amatha kuwonjezeredwa.

Zambiri zaumoyo

Gome lotsatirali likuwonetsa kupatsa thanzi kwa 100 g wa mkaka wa oat:

Ndikofunikira kuti munthu adziwe kuti, kuti athe kupeza zabwino zonse zomwe zatchulidwa pamwambapa, mkaka wa oat uyenera kukhala gawo la chakudya choyenera komanso chopatsa thanzi. Kuphatikiza apo, mkaka wogulidwa m'sitolo nthawi zambiri umakhala ndi calcium, vitamini D ndi zakudya zina.

Kuphatikiza pa kusinthanitsa mkaka wa ng'ombe ndi mkaka wa oat, ndizotheka kusinthana zakudya zina kuti mupewe matenda ashuga komanso matenda oopsa. Onani zosintha zina zomwe mungapange mu kanemayu ndi katswiri wazakudya Tatiana Zanin: