Kana iwe ukakumbira vanhu nezvavanosanganisa oatmeal, ipapo maonero achaparadzaniswa zvakaenzana nekuenzana - England uye chipatara. Uye zvirokwazvo, oatmeal ndiyo tsika yechiChirungu, uye inonyatsojeka, yekudya kweScottish breakfast, asi kuwedzera iyi phiri inokosha yezvokudya zvekare uye inowanzoshandiswa mukurapa kwezvokurapa. Iyo yekupedzisira inokonzerwa nekuti oatmeal inowanzoita basa rezvikamu zvekudya, inobvisa cholesterol nemashizha ematare ane simba, ine mavitamini akawanda nemaminera anodiwa kumunhu.
Oatmeal - mapuroteni, mafuta, marhydrates
Kufanana nezvimwe zviyo zvakawanda, oatmeal ine ma-carbohydrates akawanda-kusvika ku 64% kubuyera. Zvisinei, izvi zvakakomberedzwa nemahydrohydrates asingaiti kukwira kwakasimba kwehuga yega, asi, pane zvinopesana, zvishoma nezvishoma kupatsanura, kupa muviri muviri unoshaiwa simba kwenguva yakareba. Ndicho chikonzero phariji yakabikwa kubva iyo inonaka yekudya kwekushambidzira.
Mukuwedzera, oatmeal yakasviba ine mapuroteni - anenge 18% ekurema kwechigadzirwa, mafuta - 11%, akawanda acho ari mono- uye polyunsaturated mafuta acid (kunyanya oleic uye linoleic).
Mukuwedzera, oatmeal porridge ine:
- zvinenge zvese mavitamini emuboka B - chimwe chezvikamu zvemaitiro avo - kudzivirira kuderedza, uye ivo vanewo hutano hweganda, vhudzi nemisungo;
- Vitamini A - inononoka kubva kukwegura, nokuti inokosha pakuvakwa kwemasero matsva;
- vitamini E - antioxidant, inodzivirira muviri kubva kumahara, inobatsira kubereka;
- vitamini K - coagulability chinhu cheropa, nekushayikwa kwevhitamini ikoko kunogona kuva nekubuda ropa, kubuda kwemvura, kubuda ropa;
- vitamini C - pane zvishoma zvayo mu oatmeal, kuwedzera ascorbic asidi haibvumiri kushandiswa kwekushisa, saka zvinyorwa zvevhitamini mu oatmeal zvinogona kuregererwa;
- macroelements - potassium, calcium, magnesium uye phosphorus;
- trace elements - iron, manganese, mhangura, selenium uye zinc.
Zvisinei, vanhu vakawanda havafaririwo izvi, zvechokwadi, chinhu chinobatsira. Uye ichocho ndechekuti ivo chete havazivi kuti vanobika sei.
How to cook oatmeal?
Chimwe chezvinhu zvakasiyana-siyana zve "class's" oatmeal kubva muzviyo zvinoratidzika sezvi:
Oatmeal nemukaka
Zvisungo:
- oat flakes - 400 g;
- mvura 750 ml;
- mukaka - 500 ml;
- munyu - 2 mashupuni;
- bhotela - 2 tablespoons;
- shuga - kuravira;
- anise, yakaipa, sinamoni kana poda yemononi (marinisi) - kunora.
Kugadzirira
Isu tinodururira mvura inopisa, kubika pamhepo yakadzika kusvikira mafuta anogadzirwa zvakanaka. Zvadaro, tinopfuura pariji kuburikidza nesimbi yesimbi, kana colander. Wedzera mukaka unopisa uye kubika kusvikira pariji zvinyanyisa thickens (iyo inofanira kuva yakachena, inoyerera). Tinowedzera zvishoma zveshuga (inenge isingafaniri kunzwika), pamwe chete chero ipi zvayo yezvinonhuwira pamusoro apa uye bhotela.
Nekugadziriswa kwemafuta aya eatmeal "Hercules" anonyatsokodzera, marori ayo anokwana 100 kilocalories.
Pano panewo zvinyorwa zvepakutanga zve "adult" oatmeal:
Oatmeal porridge ine--michina
Zvisungo:
- zviyo zve oats - 200 g;
- rizi - 200 g;
- mvura - 1 l;
- Nyuchi yemombe - 100 g;
- Nyuchi yemoyo - 100 g;
- nyuchi yemapapiro - 100 g;
- onion - 1 onion;
- bhotela - 50 g;
- munyu - kuravira.
Kugadzirira
Rice uye oats kubika crumbly porridge. Kuti uite izvi, wedzera oatmeal kumvura inodziya, mushure memaminetsi mashanu - Fig. Paunenge uchigadzirira phariji, svetesa mwoyo uye mapapu, ngatitenderei nepiritsi ye nyama. Zvino iwe unofanirwa kuvhara anyanisi, fry pamwe nechiropa muhutura, fengisa zvese. Wedzerai mikoko kubva mumoyo yakabikwa nemapapu, fry uye funganisa neparori.
Maorikiti akadai akadaro achave akafanana neka pasta muNavy - 260-300 kcal.
Mangani kilocalories aripo mu oatmeal?
Pasinei nehupfumi hwevhitamini-mineral inogadziriswa, makirori ari mu oatmeal mashoma - 340 kilocalories mu croup yakasvibirira.
Vari kutora mafuta kubva kune oatmeal here?
Muzvizhinji, unogona kudzoka nekudya chero chinenge chiri chigadzirwa, uye oatmeal hachisi. Kune vanhu vanoda kuora muviri, unofanirwa kuyeuka kuti oatmeal yakafuma mumakhahydrates. Saka, idya zviri nani mangwanani.