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ʻIke ʻia a mahalo ʻia ka Oatmeal ma ka honua holoʻokoʻa. ʻO kāna mau waiwai pono a me nā lāʻau lapaʻau ua lanakila ma mua o hoʻokahi puʻuwai, no ka mea, he hale kūʻai o nā huaora a me nā minela e pono ai ka oats i ke olakino o ke kino. No laila, ʻaʻole i emi ka waiwai o nā huahana ʻē aʻe i hana ʻia mai kēia cereal. ʻO kekahi o kēia mau mea i manaʻo ʻia he berena oatmeal - ʻo ke ʻano ʻokoʻa o ia mea e hiki ai ke hoʻohana ʻia no nā kumu meaʻai, a no nā kumu olakino. ʻAʻole hilinaʻi nā wahine he nui i ka huahana hale kūʻai a hauʻoli lākou e kuke iā ia ma ka home, kahi i ʻoi aku ka maikaʻi a ʻoi aku ka maikaʻi.
A wahi o ka moolelo
Ua manaʻo ʻia ʻo Oats kekahi o nā mea kanu unpretentious, no laila e loaʻa ai ka kaulana i nā ʻāina ʻEulopa, ma ʻAmelika ʻĀkau a me ʻAmelika Hema, Kina a me Mongolia. Ke ulu nei ka oats i nā ʻano kūlohelohe like ʻole, no laila no ka manawa lōʻihi ua hoʻokumu lākou i ke kumu o ka meaʻai meaʻai ma nā ʻāina me kahi ʻano ʻino. Ua ʻoi aku ka nui o ka waiwai ma mua o ka palaoa, ʻaʻole ia e kū aʻe a palupalu loa i ke ola ʻana i ia wā. ʻO kekahi o nā panalāʻau ʻākau o Kina a me Mongolia i manaʻo ʻia he mau kūpuna o ka mahi ʻana i ka oats. Ma nā latitudes ʻEulopa, ua ʻike ʻia ma mua o nā mea kanu cereal ʻē aʻe, akā lanakila koke i nā puʻuwai o nā mea kūʻai aku ma muli o kāna mau ho'ōla a me nā ʻano gustatory. Hōʻike ʻia kēia e ka ʻoiaʻiʻo ʻo ka poʻe hoʻōla o Helene kahiko i hoʻohana pinepine i kēia cereal no nā kumu olakino.
Wahi a ka poʻe kākau moʻolelo, ʻo ka poʻe noho o Great Britain ka mea mua i hana i ka berena mai ka oatmeal. ʻO kēia ka mea i hōʻike ʻia e nā moʻolelo Pelekane kahiko o ka hopena o ke kenekulia XNUMX. Ua kamaʻilio lākou e pili ana i nā keke oatmeal kupaianaha a wehewehe i ka meaʻai no kā lākou hana ʻana. Mai ia manawa, no nā makahiki he nui, ua hoʻokumu kēia mau keke, me ka oatmeal kaulana, i kumu o ka meaʻai o ka poʻe noho o Ireland, Scotland a me Wales.
I kēia lā, hoʻohana ʻia ka oatmeal i meaʻai e nā poʻe a puni ka honua. He mea kaulana ia ma muli o kāna ʻano meaʻai meaʻai, e hiki ai ke hoʻopiha i ke kino me ka ikaika a me ka ikaika, a no kāna mau mea ho'ōla. Hana ʻia ka palaoa oatmeal mai ʻekolu ʻano palaoa: ka palaoa, ka oatmeal a me ka rai. ʻO ia ka mea e ʻoi aku ka ʻono a me ke olakino. A i kuke ʻia ma ka home, he mea nui loa kēlā huahana no ka meaʻai o ka ʻohana holoʻokoʻa.
ʻO ka haku mele a me ka waiwai waiwai
ʻO ka berena oatmeal ka waiwai ma muli o kāna mau huaora a me nā mea mineral. Loaʻa iā ia kahi kokoke i ka nui o nā huaora: ʻo ia nā hua B (thiamine, riboflavin, choline, pantothenic acid, pyridoxine, folates, cobalamin), a me ka vitamina E - ka huaora o ka ʻōpio a me ka nani, a me nā huaora A, PP a me K. ʻO lākou he mau huaʻa B1 - kokoke i 27% o ka maʻamau, B2 - kokoke i 13%, B9 - ma kahi o 22% a me ka vitamina PP - ma kahi o 16% o ka pono o ke kino i kēlā me kēia lā.
Hōʻike ʻia ka mineral complex e:
- potasiuma - 142 mg;
- calcium - 66 mg;
- makanekiuma - 37 mg;
- sodium - 447 mg;
- phosphorous - 126 mg;
- hao - 2,7 mg;
- manganese - 0,94 mg;
- keleawe - 209 mcg;
- selenium - 24,6 mcg;
- zinc - 1,02 mg.
ʻO nā mea nui he sodium - ma kahi o 34%, phosphorus - ma kahi o 16%, hao - 15%, manganese - 47%, keleawe - kokoke i 21% a me selenium - kokoke i 45% o ka maʻamau.
ʻO ka nui o ka calorie o ka palaoa oatmeal he 269 kcal no 100 grams. ʻOi aku ka nui o nā kalapona i kona haku ʻana (48,5 g). ʻO ka protein he 8,4 grams, a me nā momona - 4,4 grams. Loaʻa pū kekahi i ka fiber meaʻai - ma kahi o 4 grams a ma kahi o 2 grams o ka lehu. I loko o ka hoʻohui ʻana o ka huahana, hiki ke ʻike ʻia ka hiki ʻana o nā waikawa momona saturated, ʻaʻole pono a me nā waikawa amino pono, a me ka omega-6 a me ka omega-3 fatty acids.
Nā waiwai pono o ka palaoa
Manaʻo ʻia ka berena oat he huahana meaʻai, no ka mea he nui ka fiber, e hoʻomaʻemaʻe i ke kino a hoʻomaikaʻi i kāna kaʻina metabolic. Loaʻa pū kekahi i ka protein maʻalahi maʻalahi.
Ma muli o kona waiwai ikehu kiʻekiʻe, hoʻopiha ka berena oatmeal i ke kino me ka ikaika a me ka ikaika no ka lā holoʻokoʻa. ʻO ka fiber dietary, kahi ʻāpana o ka huahana, he hopena maikaʻi i ka hana ʻana o ka gastrointestinal tract, e hoʻoneʻe i nā meaʻino a me nā pōʻino a me nā slags mai ke kino. Maikaʻi ka hoʻohana ʻana e hoʻopau i nā hōʻailona o kahi hangover waiʻona. Hoʻopau ia i nā mea ʻino a me nā mea ʻawaʻawa i komo i loko o ka ʻōpū me ka inu ʻana, a e kōkua i ka hoʻopau ʻana i nā mea ʻawaʻawa. He mea pono no hoi keia berena no ka poe e loaa ana i ka ma'i ma'i ma'i, no ka mea, hiki i ka 'ai 'ana ke ho'oma'ama'a i ka pae o ka insulin a ho'emi i ke koko koko. ʻO ke keleawe i loko o ka berena he mea komo piha i ka hana o ka hoʻopiha ʻana i nā ʻiʻo o ke kino kanaka me ka oxygen. Ma muli o kēia, ʻo ka hoʻohana mau ʻana iā ia he hopena maikaʻi i ka hana o ka ʻōnaehana cardiovascular.
ʻO ka pōʻino o ka oatmeal
Manaʻo ka poʻe he nui ka ʻai ʻana i ka berena i ka loaʻa ʻana o ke kaumaha. Aole nae pela. ʻO nā paona keu e hilinaʻi nui ʻia i ka nui o ka huahana a mākou e ʻai ai. No ke kanaka olakino olakino, ʻo ka maʻamau o kēlā me kēia lā he 300-350 grams o ka berena. Inā pili ʻoe i kēia nui, a laila ʻaʻole hoʻoweliweli ka loaʻa ʻana o ke kaumaha. Eia kekahi, ʻaʻohe kānalua, pili ka set o nā kilokani i ka mea i hoʻohana ʻia me ka berena. ʻOiaʻiʻo, hoʻohana pinepine ʻia ia i kumu no nā sandwiches me ka pata, sausage a i ʻole pate, i loko o lākou iho he mau momona a me nā meaʻai kiʻekiʻe-calorie. Inā ʻaʻole ʻoe e lawe ʻia me ka ʻai nui ʻana i ka berena oatmeal, a laila ʻaʻole ia e hōʻeha i ke kino.
Noi kuke
He mea maikaʻi ka berena oatmeal e ʻai me nā ʻano mea kanu like ʻole. E maikaʻi nō hoʻi nā ʻano mea kanu palai a kālua ʻia. ʻO ka berena maʻamau me nā sopa, nā papa mua like ʻole, a me nā ʻano huahana waiū. Hiki iā ʻoe ke hoʻohana iā ia i kumu no nā sandwiches, a me ka ʻai ʻana i ka pipi i hoʻolapalapa ʻia a i ʻole ka pipi me ia. ʻO nā ʻiʻo momona i hui pū ʻia me kēia huahana hiki ke hoʻoulu i ka huna nui o ka wai o ka ʻōpū, a laila e alakaʻi i ka heartburn a me ke ahi i loko o ka ʻōpū.
Ka hana ʻana i ka berena oatmeal ma ka home
I kēia mau lā, i ka holomua ʻana o ka ʻenehana i mua, ʻoi aku ka maʻalahi o ka kuke ʻana i ka berena e like me ka paʻi ʻana i ka pears. ʻOi loa inā hoʻohana ʻoe i nā mea hana hou e like me ka mīkini berena a i ʻole kahi kuke lohi no ka kuke ʻana.
No ka hana ʻana i ka palaoa oatmeal pono ʻoe:
- waiū - 280 gram;
- ʻaila ʻaila - 1 punetune;
- kō - 2 punetune;
- paʻakai - 1,5 teaspoons
- palaoa palaoa - 250 gram;
- oatmeal - 100 gram;
- oatmeal - 50 gram;
- ka hū a ka mea palaoa maloʻo - 1,5 teaspoons.
E ninini i ka waiū mehana, ka aila ʻaila, ka paʻakai a me ke kō i loko o ka hiki o ka mīkini palaoa. A laila e kāpīpī i ka palaoa kānana. No ka loaʻa ʻana o ka hopena maikaʻi loa, ʻōlelo ʻia e hoʻohui i ʻelua ʻano palaoa ma mua o ka hiamoe. E hoʻohui i ka oatmeal iā ia. E hana i kahi puna liʻiliʻi i loko o ka palaoa a ninini i ka nui o ka hū i loko. E koho i ke ʻano no ka mīkini palaoa "Basic". Ma kahi o ʻekolu a me ka hapalua hola ka manawa kuke. ʻO ke kala o ka ʻāʻī he ʻano waena. I ka wā e kāwili ai i ka palaoa, pono ʻoe e hahai i ka hoʻokumu ʻana o ka nui a, inā pono, e hoʻohui i ka palaoa palaoa. Ma hope o ka pau ʻana o ka papahana, e wehe pono i ka berena hou i kālua ʻia, hoʻoluʻu a lawelawe.
Hiki ke hoʻohana ʻia ka meaʻai hoʻokahi e hana i ka berena oatmeal ʻono i loko o kahi kuke lohi a i ka umu. No ka hana ʻana i kēia, pono ʻoe e kāwili i ka palaoa a laila e hoʻouna iā ia i ka umu i hoʻomoʻa ʻia i 220 degere, a i ʻole e hoʻokomo i loko o kahi kīʻaha lohi ma ka papahana "Baking" no 2 mau hola.
Eia kekahi, no ka hoʻomoʻa ʻana i ka berena ʻono, hoʻohui pinepine ʻia ka palaoa rye a i ʻole nā palapala palaoa āpau, a me nā mea hoʻohui like ʻole e hāʻawi i ka huahana i kahi ʻono piquant a ʻokoʻa. Hiki ke ʻano ʻano ʻano like ʻole, nā ʻōpala, nā flakes a pēlā aku. ʻO ka poʻe ʻaʻole makemake ʻole i ka ʻono hiki ke hoʻohana i ka meli i ka wā e kuke ai.
Pehea e ʻai pono ai i ka berena
ʻO ka mea nui e hoʻomanaʻo ʻo ia ka hoʻohālikelike ʻana me nā huahana ʻē aʻe. No ka laʻana, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka ʻiʻo me ka ʻole o ka berena, a ʻo kēlā me kēia mea kanu, ma kahi ʻē aʻe, e hele maikaʻi me kāna mau ʻano like ʻole. Inā ʻaʻole ʻoe e hahai i nā lula maʻalahi i ka hoʻohana ʻana i kēia huahana, a laila hiki iā ʻoe ke loaʻa i nā pilikia maikaʻi ʻole me ka ʻōnaehana digestive.
ʻAʻole pono e ʻai ʻia ka palaoa poʻo. ʻO ka manawa pinepine, ʻoki ʻia ka wahi i ulu nui ʻia me ka ʻōpala, me ka manaʻo ma ka hana ʻana pēlā ua hoʻopau lākou i ka pilikia. Akā, mamao loa kēia mai ka hihia, no ka mea, ma kona kumu, he maʻi fungal ka mold. ʻO kā lākou mau kaula lahilahi hiki ʻole ke komo i kahi mamao loa. A inā komo ia mau spores i loko o ke kino o ke kanaka, hiki iā lākou ke hōʻeha i ka meaʻai nui, a me ke alakaʻi ʻana i nā maʻi intractable o nā ʻōnaehana hanu a me ke kahe.
hopena a
ʻO ka berena oatmeal kahi huahana waiwai a olakino, kaulana no kāna mau lāʻau lapaʻau. He mea maikaʻi loa ia i ka hoʻokē ʻai ʻana, no ka mea, hānai ʻo ia i ke kino me nā minerala a me nā huaora e pono ai ke ola o ke kanaka, a hoʻopiha pū me ka ikaika a me ka ikaika. Ma muli o kāna hana ho'ōla, kōkua kēia huahana i ka hoʻomaʻemaʻe ʻana i ke kino o ka hana o nā toxins pōʻino a me nā toxins pōʻino, a hiki ke hoʻopau i nā hopena ʻaoʻao o ka inu ʻana i ka waiʻona. ʻO ka ʻai ʻana i kēlā me kēia lā o ka berena oatmeal e kōkua i ka normalize i ka hana o ka ʻōnaehana cardiovascular, hoʻoponopono i ka pae o ka glucose i ke kino.
Manaʻo ʻia kēia huahana meaʻai no ka poʻe makemake e hoʻopau i nā paona keu, a i ʻole ke alakaʻi i kahi ola olakino. No ka mea, ʻo ka fiber, kahi ʻāpana o ia mea, hoʻomaikaʻi i nā kaʻina metabolic i loko o ke kino a wikiwiki i ka metabolism, a kōkua pū nō hoʻi ia i ka maʻalahi o ka lawe ʻana i nā kalapona. ʻO ka hoʻohana pono ʻana i ka berena ʻaʻole ia e lawe mai i kahi pōʻino i ke kino, akā ʻo ka makemake nui e alakaʻi i ke kaumaha a me nā pilikia o ka ʻōpū o ka ʻōpū.