Oatmeal

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Ntau zuj zus, neeg tau rov los rau cov zaub mov uas tau dav dav rau lub sijhawm thaum ub. Qee cov kab lis kev cai qub tau muaj qhov tseem ceeb hauv kev pub zaub mov rau cov pej xeem thiab tau ua kom muaj txiaj ntsig zoo rau tib neeg, tab sis tom qab ntawd tsis muaj kev saib xyuas zoo thiab tsis nco qab.

Niaj hnub no, lawv tau rov tshawb pom lawv lub peev xwm loj thiab nrhiav ib qho chaw nyob ntawm qhov rooj uas lawv yuav tsum. Cov qoob loo zoo li no yog oats. Rov tshawb nrhiav nws, cov neeg pom tau tias lawv muaj ua ntej lawv ib qho ntawm cov khoom qab zib tshaj plaws hauv ntiaj teb, thiab oatmeal yog peb lub tswv yim ntawm kev noj tshais zoo.

Npaj thiab muaj pes tsawg leeg ntawm oatmeal

Oats yog cov cog qoob loo uas cog rau nws cov nplej. Nws ua hmoov nplej, semolina thiab oatmeal. Txhawm rau kom tau txais oatmeal, oats yauv ua cov txheej txheem uas cais cov nplej los ntawm cov inedible ib feem ntawm cov qoob loo. Hauv cov txheej txheem sib tsoo, tsuas yog lub plhaub sab nraud raug tshem tawm thiab hauv oatmeal nyob.

Cov muaj pes tsawg leeg ntawm cov khoom siv tshiab no yog cov nplua nuj nyob hauv cov khoom noj muaj txiaj ntsig. Oatmeal muaj cov khoom noj khoom haus zoo rau kev noj haus. Nws yog qhov zoo ntawm kev ua kom zoo nkauj, tseem hu ua qeeb carbohydrates, fiber ntau thiab muaj protein ntau thiab rog ntau dua feem ntau cov lis. Nws yog nplua nuj nyob rau hauv tseem ceeb cov vitamins, minerals thiab antioxidant cog cov tebchaw.

Txheej txheej cov vitamins thiab minerals hauv oatmeal suav nrog calcium, potassium, manganese, phosphorus, magnesium, hlau, selenium, zinc, B vitamins thiab lwm yam. Yog tias noj cov zaub nyoos, oatmeal ua rau lub cev rov qab muaj cov vitamins B1 thiab B9. Cov ntsiab lus ntawm cov vitamins B5 tau txhais muaj siab thiab lawv qhia rau cov zaub mov muaj nplua nuj hauv cov vitamin no.

Tsis zoo li feem ntau ntawm cereals, oatmeal khaws nws cov vitamins thiab minerals kom puv tom qab tev daim tawv nqaij sab nraud, yog li oatmeal yog cov khoom noj txom ncauj zoo rau hauv lub cev.

Tus nqi ntawm fiber ntau, uas yog qhov tseem ceeb hauv cov khoom, txhais tau tias qeeb qeeb zom cov zaub mov thiab yog li qis glycemic index. Thiab qhov tseeb no qhia tau tias cov zaub mov no txaus siab tau ntev.

Cov txiaj ntsig kev noj qab haus huv ntawm oatmeal

Oatmeal yog ib qhov chaw ntawm cov carbohydrates nyuaj thiab tuaj yeem ua kom lub cev rau lub sijhawm ntev, vim nws yog nplua nuj nyob hauv cov as-ham thiab qis glycemic index. Thaum nqus tau qeeb, lawv tsis ua rau cov ntshav qab zib thiab cov tshuaj insulin sib luag. Nyob rau tib lub sijhawm, lawv ua kom qis qis zog ntawm lub zog ruaj khov, zam kev tshaib kev nqhis, thiab fiber ntau ntxuav cov zom zaub mov.

Oatmeal yog qhov zoo rau lub siab. Cov nplej ntau rau txo kev pheej hmoo ntawm kev mob plawv. Lawv tau cim los ntawm cov ntsiab lus ntawm beta-glucan, soluble fiber, txo cov roj (cholesterol) phem. Qhov tawg thiab zom ntawm beta-glucans ntxiv dag zog rau kev noj qab haus huv ntawm plab hnyuv microflora

Nrog oatmeal, qhov nyhav tuaj yeem hloov kho. Ntev mus ntev tuaj thiaj li xav tias yuav noj mov ntau dua.

Thaum kev siv cov oatmeal cov fibers, dhau ntawm txoj hnyuv, nqus dej thiab ua ke nrog nws rho tawm cov khoom pov tseg. Qhov no tiv thaiv cov khoom pov tseg kom tsis txhob nyob hauv lub zom zaub kom ntev.

Rau cov neeg muaj gluten intolerance, oatmeal yog cov zaub mov uas tuaj yeem siv tsuas yog tom qab ib leeg sab laj nrog ib tus kws tshaj lij.

Hom ntawm oatmeal

Muaj ob hom oatmeal raws li txoj kev lawv ua: zoo thiab loj. Cov loj loj dua tau yooj yim dua, vim hais tias txoj kev lawv tau ua tiav ua kom muaj kev tiv thaiv qhov ntau ntawm cov khoom muaj txiaj ntsig hauv lawv cov qauv.

Zoo oatmeal tsim nyog rau cov neeg muaj lub plab rhiab ntau dua, vim tias qhov cov nplaim fiber ntau hauv cov loj yuav ua rau muaj kev txob taus ntau dua.

Oatmeal thiab oat ceg

Muaj qhov sib txawv ntawm ob lub tswv yim. Oatmeal yog qhov tseem ceeb ntawm oat grain. Oat bran yog nws lub plhaub. Oat bran thiab txiv ntoo muaj yuav luag ntau npaum li cov calories thiab cov rog, tab sis muaj ob zaug thiab ntau dua ntawm cov protein thiab fiber ntau ntawm oatmeal, thiab qhov no tsis yog ib qho zoo tas mus li. Rau cov neeg muaj lub plab rhiab tsis zoo, ceg tsis yog lwm txoj.

Hais txog lwm cov as-ham, bran tsis tshua muaj nqis. Qhov no yog vim qhov tseeb tau hais tias cov nplej tau raug tshem tawm thiab yog li cov khoom noj muaj txiaj ntsig ntawm tag nrho grain oat chav kawm tau ploj.

Oatmeal yog suav tias yog cov zaub mov ua tiav, thaum ceg yog tsuas yog qhov khoom noj oats. Txawm hais tias lawv los ntawm cov khoom qub - tseem grain oats, lawv tau hloov mus rau cov khoom sib txawv tom qab ua tiav. Tag nrho cov zaub mov muaj nqis ntawm oat bran qis dua. Bran ua qhov ua kom zoo ntxiv rau kev ua ncuav thiab khoom ci bakery.

Yuav ua li cas ua noj oatmeal?

Ua raws li sib txawv ntawm oats, ib txoj hauv kev rau kev npaj pluas tshais mis nyuj kub lossis cov oatmeal nrov yog siv.

Txoj kev nto moo tshaj plaws yog kom xau lossis tsau ntawm oatmeal.

Lawv tuaj yeem raug dej nrog dej npau npau - zoo li muesli nrog txiv hmab txiv ntoo thiab txiv ntoo qhuav. Koj tuaj yeem npaj cov ntsev qab ntsev - nrog zaub thiab tshij.

Cov txiv ntoo tuaj yeem ci - los ntawm oatmeal los ua ncuav lossis noob txiv los ntxiv rau ncuav lossis ncuav ncuav.

Oatmeal tuaj yeem raug garnished nrog zib ntab, yogurt lossis txiv hmab txiv ntoo. Hauv qhov no, nws yuav tsum tau ua tib zoo saib xyuas seb puas muaj fructose thiab lactose yuav tsis qaub qhov khoom noj ntawd. Cov mis nyuj uas muaj roj tsawg thiab cinnamon, uas tswj cov ntshav qab zib, tuaj yeem siv los ua raws li cov zaub mov noj.

Oatmeal tsis yog tsim nyog ua tshais nkaus xwb, tabsis tuaj yeem siv los ua khob noom cookie rau cov qhaub cij nrog nqaij, ntses lossis tus neeg tsis noj nqaij nrog zaub xam lav thiab zaub.

Oatmeal pancakes kuj tuaj yeem ua nrog mov paj.

Lawv yog ib qho zoo ntxiv rau kua zaub, yogurt, tsev cheese lossis hauv protein co. Oat cappuccino, uas yog ib qho hloov pauv rau kas fes, nyuam qhuav dhau los ua neeg nyiam heev.

Cov hom khoom lag luam oatmeal

Oatmeal yog muaj hauv cov khoom tiav uas tau muag hauv lub khw network. Peb tuaj yeem nrhiav lawv hauv cov ntawv hauv qab no:

- Ntuj oatmeal - Peeled thiab ci oatmeal, txiav hauv ib nrab. Lawv hau rau 2-3 feeb los yog soaked ua ntej noj;

- Oatmeal rau kev ua noj ceev - cov noob txiv ntoo txuas ntxiv tau nias thiab dov hauv oatmeal. Lawv kuj tseem tsau lossis hau hauv dej npau npau;

- Zoo oatmeal - cov txiv ntoo no yog ua ntej-txhoov thiab nias tom qab ci. Lawv npaj txhij rau kev noj haus, tsuas yog ncuav dej kub lossis haus dej uas koj xav xaiv;

- Raws li cov chips hauv muesli lossis cornflakes, oatmeal yog 50 txog 90 feem pua ntawm cov khoom sib xyaw ua ke ntawm cov khoom lag luam, uas qhov tsis zoo yog qhuav cov txiv hmab txiv ntoo, uas muab qab zib thiab calories.

Cia ntawm oatmeal

Ntawm kev ua lag luam oatmeal pom muaj khoom lag luam npaj tau-los-noj. Lawv muab cia rau hauv qhov chaw qhuav thiab tsaus. Yog tias muab rhaub lossis tsau, lawv tuaj yeem khaws cia hauv tub yees ntev txog 12 teev.

Ob peb cov lus qhia rau oatmeal cov neeg nyiam

Ua ntej so, lub txiv ntseej yuav tsum tau muab ntxuav kom tshem cov ceg tawv los yog ua kom tsis muaj zog thaum ua tiav.

Txoj hauv kev zoo tshaj plaws los khaws cia rau tag nrho cov as-ham yog los npaj lawv rau kev noj los ntawm soaking.

Txhawm rau ua kom muaj feem ntawm oatmeal kom muaj kev noj qab nyob zoo thiab muaj ntau qhov ntau, nws yog qhov zoo ntxiv rau 1-2 spoons ntawm nias txiv ntoo.

Txoj kev classic ntawm ua noj oatmeal yog ib qhov mess. Nws tseem noj qab nyob zoo.