2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Txoj hauv kev zoo dua li cas kom tau txais lub zog thiab lub zog mus rau thaum sawv ntxov muaj kev ntxhov siab thiab ntxhov siab ntau dua nrog lub khob ntawm cov oatmeal uas ua tshiab.
Oats, paub hu ua Avena sativa, yog ib hom cog nplej muaj zog uas muaj peev xwm tiv tau nrog cov av uas tsis zoo uas lwm cov qoob loo yuav tsis muaj sia nyob. Nws nreg qee qhov txawv txav thiab hnov tsw thaum lub sij hawm ua tiav thaum siav tom qab sau qoob loo. Txawm hais tias tev tawm los, nws tsis tshem tawm cov ceg thiab oat sprouts, uas yog ib qho tseem ceeb ntawm cov khoom siv fiber ntau thiab cov as-ham.
Kev Sau Ua ke ntawm oats
Qhov tseem ceeb nyob rau hauv oats yog hmoov txhuv nplej siab - txog 50-60%. Ntxiv nrog rau cov hmoov txhuv nplej siab, oats yog cov nplua nuj nyob hauv cov vitamins B thiab yooj yim zom cov protein. Oatmeal muaj li 5% cov piam thaj thiab muaj txog li 9% cov rog. Ntau cov amino acids, phytic acids, flavonoids thiab saponins tau pom nyob hauv lawv. Oats yog nplua nuj nyob hauv cov zaub mov magnesium, tooj liab, hlau, phosphorus thiab potassium.
100 g oats muaj 389 kcal, 8% dej, 6.9 g rog, 66 g carbohydrates, 10.6 g fiber, 16.8 g protein thiab 0 mg roj.
Xaiv thiab khaws cov qib oats
• Yuav me me oatsraws li nws muaj cov ntsiab lus ua muaj roj ntau dua li lwm cov zaub mov thiab tuaj yeem ua haujlwm rancidity.
• Txheeb xyuas tias cov pob khoom uas koj yuav cov khoom lag luam oatmeal yog kaw kom nruj thiab tsis muaj ya raws.
• Yog tias koj yuav npaj los ntawm oats cov khoom lag luam, xws li oatmeal, nco ntsoov tias lawv tsis muaj ntsev, piam thaj lossis lwm yam ntxiv.
Oatmeal yog muag hauv khw muag khoom raws li qhov khoom lag luam npaj tau noj. Muab cia rau hauv qhov chaw tsaus thiab qhuav. Thaum siav los yog ntub, oatmeal tuaj yeem muab tso rau hauv lub tub yees kom txog 12 teev.
Kawm ua siv oats
• Nws yog qhov zoo tshaj ntxiv oats nyob rau hauv cov dej sov so thiab ua noj tsawg tshaj li kub. Qhov feem yog ib khob ntawm oats mus rau ob khob dej, thiab lub sijhawm ua noj nyob ntawm cov khoom nws tus kheej, tab sis sib txawv ntawm 15 thiab 30 feeb.
• Thaum ua zaub ua mov bulgur, qhov sib piv ntawm bulgur: dej yog 1: 3, thiab lub sijhawm ua noj ua haus yog 50 feeb.
• Oatmeal, uas koj tau ntxiv qee qhov ntawm koj nyiam txiv ntoo lossis txiv hmab txiv ntoo, yog qhov zoo rau koj pib thaum sawv ntxov!
• Oatmeal yog qhov nyiam rau cov menyuam yaus txhua lub hnub nyoog.
• Thaum ci khob cij, koj tuaj yeem ntxiv oatmeal lossis oatmeal tag nrho.
• Bulgur yog qhov zoo txhaws puv rau txhua hom qaib.
Muaj ntau ntau yam ntawm oat cov khoom los ntawm cov uas, cov zaub mov ci los yog ntau yam sau tuaj yeem ua:
• Bulgur: qhov no yog qhov husky oat uas tsim nyog rau pluas tshais pluas tshais lossis rau cov khoom noj
• Oatmeal: txiav rau 2 ntu nrog rab riam riam
• Cov oatmeal zoo: lawv txhoov dua li qub
• Oatmeal rau kev ua noj ceev: lawv raug rau kev kho thaum tshav kub kub thiab tom qab ntawd dov hauv cov hmoov nplej.
• Oat bran: qhov no yog txheej sab nraud uas tseem nyob tom qab tev oats
• Oatmeal: siv rau ci thiab feem ntau ua ke nrog nplej los yog lwm yam hmoov nplej uas muaj gluten.
Cov txiaj ntsig ntawm oats
- Txo cov qib roj cholesterol. Lub tais npaj tshiab oats yog qhov zoo tshaj plaws los pib koj hnub, tshwj xeeb yog tias koj tab tom sim tiv thaiv koj tus kheej lossis twb tau muaj qee yam mob plawv lossis ntshav qab zib. Qhov no yog qhov tshwj xeeb tshaj yog vim muaj qee hom fiber ntau uas muaj nyob hauv oats, hu ua beta-glucan.
- Lub cim tshwj xeeb ntawm oats txo txoj kev pheej hmoo ntawm cov kab mob plawv. Vim nws cov ntsiab lus fiber ntau, oats yog paub los pab tshem cov cholesterol los ntawm kev zom zaub mov los ntawm kev tiv thaiv nws los ntawm cov hlab ntshav.
- Tiv thaiv lub plawv tsis ua haujlwm. Kev tshawb fawb hauv Tebchaws Asmeskas, qhov chaw mob plawv yog qhov tseem ceeb tshaj plaws ua rau tsev kho mob hauv cov neeg laus, pom tias cov neeg uas noj zaub mov tag nrho noj tshais txhua hnub muaj 29 feem pua txo kev pheej hmoo ntawm lub plawv tsis ua haujlwm.
- Muab kev pab cuam tseem ceeb rau cov hlab plawv rau poj niam postmenopausal.
Noj cov khoom uas muaj whole grains xws li oats tsawg kawg 6 zaug nyob hauv ib lub lim tiam yog lub tswv yim zoo tshwj xeeb rau cov poj niam tom qab muaj ntshav siab, ntshav siab lossis cov cim ntawm kab mob plawv.
Txhim kho peb lub cev tiv thaiv kab mob, tiv thaiv nws los ntawm kis kab mob thiab ua kom cov ntshav qab zib muaj zog.
Qhov muaj cov beta-glucan zoo tuaj yeem txhim kho cov lus teb ntawm peb lub cev tiv thaiv kab mob thiab txo qis cov ntshav qab zib, tshwj xeeb tshaj yog rau cov neeg muaj ntshav qab zib II.
Oats thiab lwm cov noob nplej tag nrho ua rau muaj kev mob ntshav qab zib II.
Oats, nrog rau tag nrho lwm cov nplej, yog qhov muaj txiaj ntsig zoo ntawm magnesium - cov ntxhia pob zeb uas ua haujlwm ua lub cofactor rau ntau dua 300 enzymes, suav nrog cov koom hauv kev siv cov kua nplaum thiab cov kua dej tso pa tawm.
Fiber los ntawm cov nplej thiab txiv hmab txiv ntoo los tiv thaiv tus mob cancer mis.
Kev noj haus uas muaj nplua nuj nyob hauv fiber ntau thiab txiv hmab txiv ntoo tau pom tias muaj kev tiv thaiv tseem ceeb tiv thaiv mob cancer mis hauv cov poj niam ua ntej lub cev ntas. Cov kev tshawb fawb pom tias kev noj cov zaub mov muaj fiber ntau yuav txo qhov kev pheej hmoo mob cancer mis los ntawm 52%.
Tag nrho cov nplej thiab ntses ua ua ib lub zog tiv thaiv tus mob ua pa hawb pob rau menyuam yaus. Cov kev tshawb fawb qhia tias tag nrho cov qoob loo thiab ntses yuav txo tau kev mob ntsws asthma thaum menyuam yaus txog li 50%.
