Contents
Description
ʻO Oats (ʻoatmeal) kekahi o nā cereal healthiest. ʻO nā kūlana o ka nohona o kēia au ka mea e paʻa koke ai ke kino, a he mea maikaʻi ia e hoʻomaʻemaʻe mau i kēia lā.
ʻO Oats kahi mea kanu lāʻau a makemake ʻia e like me ka panacea ma Kina a me India. Hoʻohana nui nā dietetics o kēia wā, nā lāʻau lapaʻau kuʻuna, cosmetology i nā oats no ka mālama ʻana, ka pohō kaumaha, a me ka hoʻoulu hou ʻana. A ua lilo nā kuki oatmeal, porridge, a me nā cereal i mau mea punahele no ka ʻaina kakahiaka.
Ua manaʻo ʻia ʻo Oats kahi hānai holoholona a me nā meaʻai na ka poʻe hune. Akā i kēia manawa aia ia ma nā papa o nā poʻe āpau e pili ana i kahi nohona olakino. E ʻike mākou he aha nā pono e lawe mai ai i ka oatmeal a inā aia kekahi mea ʻino mai ia mea
ʻO ka haku mele ʻOatmeal a me ka ʻike kalori
Makemake nui ʻia ʻo Oats no ka mea olakino lākou. A he mea pono ia ma muli o kāna ʻano. ʻO ka ʻike o nā wikamina, nā kumumanaʻo, nā minelala, nā waikawa, a me nā aila i ikaika. Loaʻa i ka cereal nā huaora A, B, E, F; kumumea kumumea - potasiuma, keleawe, iodine, manganese, kiniki, silikone, selenium, boron, chromium; ʻakika pantothenic; nā amino acids a me nā enzymes; nā paʻakai mineral a me nā aila pono.
- ʻO ka nui o ka calorie 316 kcal
- Nā polokina 10 g
- Momona 6.2 g
- Kāpena Kāpena 55.1 g
Mōʻaukala oatmeal
ʻO nā moku hikina-ʻākau o Kina a me nā panalāʻau o Mongolia i kēia manawa nā homelands mōʻaukala o nā ʻoka. Hoʻomaka ka mahi ʻana a me ka mahi ʻana o kēia mea kanu ma kēia mau ʻāina ma hope o ka mahi ʻana o ka palaoa a wī paha. Manaʻo nā mea mōʻaukala he kūlana maikaʻi ko ka oats ma ke ʻano he mauʻu i ʻōpala i nā ʻōpala o ka pela i kēlā manawa.
Eia naʻe, ʻaʻole ia i luku ʻia akā ua hana pū ʻia me ka moʻomeheu nui mai ka wā o nā Kina a me nā Mongol i ka 2nd millennium BC. Ua ʻike ʻia nā mea i loaʻa i nā pono oats. Me ka laha ʻana o ka mahiʻai i ka ʻĀkau, ua lilo ka pili o ke aloha wela i kona pilina, a ua hoihoi lākou i ka ʻoka ma ke ʻano he hua nui.
Ua hāʻawi ʻo NI Vavilov i kahi kuhiakau i kona ʻike ʻana i ka haumia o nā mea kanu pela me nā ʻoka i ka wā o ka huakaʻi i ʻIrana.
ʻO nā koina ʻEulopa o nā mea kanu oat mai ka wā keleawe. Ua ʻike nā kānaka ʻepekema iā lākou ma Denmark, Switzerland, a me Palani i kēia manawa. Ua loaʻa iā lākou ka hōʻike i kākau ʻia o ka moʻomeheu i nā moʻolelo Dieikhs (IV kenekulia BC) a me nā palapala a Pliny the Elder. Ua ʻōlelo ka mea hope loa ua ʻakaʻaka ka poʻe Helene a me ko Roma no ka mea ua hana ka poʻe Kelemania i ka porridge mai nā ʻoka mai ka wā i ʻike ai lākou i kēia mea kanu i kahi kumu hānai wale nō.
Hōʻike Palapala
ʻO nā hōʻike hōʻike moʻolelo o ka mahi ʻana o nā ʻoka ma ʻEnelani mai ka hopena o ke kenekulia 8. No nā kenekulia he nui, ʻo ka oatcakes kekahi o nā meaʻai nui o nā kamaʻāina o Sekotia a me nā wahi kokoke. ʻO ka palapala cereological kahiko loa, ʻo The Devil-Reaper, hōʻike i ka diabolō e hana ana i nā pōʻai i kahi māla o nā ʻoka. I ke kenekulia 16, he mau mea hana ka oats no ka hana ʻana i ka pia ma Nuremberg a me Hamburg. ʻOiai ma mua, ʻaʻohe cereal koe ka bale ka mea maka no kēia kumu.
ʻO Oats kahi mea kanu makahiki i hoʻomaka ʻia ma Mongolia a me ka hikina hikina o Kina. Ke ulu nei nā māla holoʻokoʻa o ka pela wela a me nā ʻōtoma hihiu e ʻōpala i kāna mea kanu. Akā ʻaʻole lākou i hoʻāʻo e hakakā me ia no ka mea ua ʻike koke lākou i kāna ʻano hānai maikaʻi. Ma ka liʻuliʻu, neʻe aku ka ʻoka i ka ʻākau a hoʻoneʻe i nā mea kanu wela. He unpretentious loa ʻo ia, a ma Rūsia, ua ʻōlelo lākou e pili ana iā ia: "e kupu aʻe ana ka ʻoka ma o ka kāmaʻa bast."
Ua haki ʻia ʻo Oatmeal, pālahalaha, lepo ʻia i loko o ka oatmeal, a i kēia ʻano, ua ʻai nā poʻe he nui. ʻO ka porridge Oatmeal, ka jelly, nā hupa mānoanoa, a me nā oatcakes i maʻa mau ʻia ma Sekotia, Scandinavia, Latvia, Lūkia, a me Belarusians.
No ke aha e pono ai ka ʻoka
ʻO ka hui ʻana o nā ʻoka e ʻae iā mākou e noʻonoʻo he huahana kū hoʻokahi me ka nui o nā pono kūpono: nā meaola meaola e hoʻopaʻa i nā mea ʻino a hemo iā lākou mai ke kino; hoʻohaʻahaʻa ke olonā i nā pae kolesterol, hoʻomaʻemaʻe i nā ʻōpū, hoʻomaikaʻi i kāna hana; ʻo ka starch kahi ʻōlapa koloke e kōkua iā ʻoe e hōʻalo i ka ʻai nui; nā wikamina a me nā minelala he pōmaikaʻi hiki ʻole ke hōʻole ʻia no nā ʻōnaehana āpau.
ʻO ka pala Oat ka ʻano maʻamau o ka hoʻohana lāʻau a prophylactic. Loaʻa iā ia ka hoʻonui nui o kēlā me kēia o nā meaola.
Ke hoʻoholo nei i ka mea e ʻai ai no ka ʻaina kakahiaka, mai noʻonoʻo no ka manawa lōʻihi, akā ʻoi aku ka maikaʻi o ka hoʻolapalapa iā ʻoe iho i ka oatmeal - kahi porridge olakino weliweli me nā ʻano lāʻau he nui. Aia i loko o ka pā oatmeal kahi hapalua maikaʻi o ka waiwai o ke kino i kēlā me kēia lā - no laila, hoʻonohonoho ke kakahiaka i ke kani no ka lā holoʻokoʻa i mua, e hāʻawi ana i ka ikaika e pono ai a me ka hoʻomaikaʻi ʻana i ke ʻano.
ʻO nā waiwai kūpono o ka oatmeal no ke kino o ke kanaka i hōʻoia ʻia no ka manawa lōʻihi. ʻO ka mea mua, ʻo ia ke kumu o ka pulupulu maikaʻi a me nā kumuwaiwai paʻakikī. ʻO ka lua, loaʻa nā mea olakino nui āpau (magnesium, potassium, calcium, phosphoror, iron, iodine, zinc, a me ka bouquet a pau o nā wikamina), a ʻo ke kolu, ʻo nā ʻoka he antioxidant maikaʻi loa.
ʻO nā ʻai ma nā papaʻai
ʻAʻole ia no ka mea ʻole ʻo ka oatmeal ka ʻāpana nui o nā meaʻai a nā hōkū Hollywood he nui no ka mea ʻo ka hōʻoia o ka nani he ʻōpū olakino ia. Hoʻomaʻamaʻa ʻo Oatmeal i ka hana ʻōpū a hoʻopuni i ka ʻōpū me kahi kiʻiʻoniʻoni e kōkua ai i ka digestion a hoʻomaʻemaʻe i ka ʻōnaehana gastrointestinal tract mai nā toxins.
Kauoha nā kauka i ka oatmeal i ka poʻe e hoʻopiʻi pinepine no ka momona, ʻeha, hōʻoluʻolu ʻole i ka ʻōpū, a me nā mea e loaʻa ana i ka maʻi gastritis a me ka peptic ulcer.
ʻO nā keu pono o ka oatmeal a me kona hopena maikaʻi i ka hoʻokumu a me ka hoʻomohala ʻana i nā iwi a me nāʻiʻo o ke kino (ʻo ia ke kumu e koi nui ai nā pediatricians iā ia i nā keiki āpau) e hoʻomau i ka hana o ka ʻōnaehana kahe, hoʻomaikaʻi i nā hana metabolic o ke kino.
Kakaʻikahi ka poʻe i ʻike i ka waiwai o ka oatmeal i ka biotin, kahi mea pono e hakakā pono i ka dermatitis a me nā ʻili ʻili ʻē aʻe, e hoʻihoʻi i ka mea maʻamau, keu hoʻi i ka hoʻoilo.
ʻOiai ʻo ka ʻike o ka calorie (345 kcal no 100 gram o ka oatmeal), pono loa ia i ka poʻe e hoʻāʻo nei e lilo nā paona keu.
Nā Contraindications o ka oatmeal
ʻO ka hoʻohana ʻana i nā oats a me nā huahana i hana ʻia mai ia mea ʻaʻole pono no ka cholelithiasis, ka nele o ka gallbladder, cholecystitis, ate, a i ʻole ka maʻi kīpē. Me nā maʻi o ka ʻōnaehana digestive, pono ia e hoʻohui i kona komo ʻana i ka meaʻai me ke kauka hele. ʻAʻohe pāpā pololei i ka ʻai ʻana i ka wā hāpai a me ka lactation, akā ʻaʻole nui ka makaʻala.
Ka hoʻohana ʻana i ka oatmeal i ka lāʻau
Aia i loko o ka ʻai ʻo Oats no nā maʻi he nui; ʻoi aku ka maikaʻi o nā hua pala o ka oats ke wāwahi ʻia. Mālama lākou i nā meaola āpau, puluniu, a ʻo ko lākou papa kuhikuhi glycemic i lalo. No laila, hiki i nā hua o ka oats ke lilo i ʻāpana o ka papaʻai me ka maʻi diabetes. ʻAʻole pono ka oatmeal kuke wikiwiki - he nui ke kō, ʻoi aku ke kiʻekiʻe o ka papa kuhikuhi glycemic.
Ma muli o nā ʻoka, nā jelly lāʻau, nā kuke wai i kuke ʻia i ka wai. Hoʻopuni lākou i ka membrane mucous o ka ʻōpū a me nā ʻōpū, hoʻoulu i ka digestion. He mea pono ia no ka ulcer, gastritis, constipation. Hoʻopili ka Oatmeal i ka maʻi, ʻaʻole ʻae iā ia e hoʻonui. Ua hoʻohana ʻia ia no ka hānai ʻana i nā mea maʻi i nā makahiki i hala aku nei.
Hoʻoemi ia i ka makaʻu o ka maʻi ʻaʻai ʻōpū, ʻoi aku ke kiʻekiʻe me ka stagnation stoolation, constipation. ʻO ka ninini mau ʻana, ʻo ia ka hopena o ka oatmeal, hoʻemi i ka makaʻu o ka maʻi ʻaʻai.
ʻO Oats i ka kuke ʻana
Ma ke ʻano o ka laha ma ka honua holoʻokoʻa, ʻo ka oats ka 7th ma waena o nā cereals. ʻO nā cereals (oatmeal, oatmeal), nā huahana confectionery, me nā kuki oatmeal kaulana, a me nā mea inu - jelly a me ka oat "kofe" i hana ʻia mai kēia moʻomeheu meaʻai waiwai. He kiʻekiʻe loa kēia mau meaʻai i ka calorie a maʻalahi hoʻi i ke kino, no laila ua hoʻokomo pinepine ʻia i nā meaʻai a nā keiki. ʻO ka "French beauty salad" kaulana i hanaʻia mai ka oatmeal.
ʻO Groats, ʻoatmeal, a me ka oatmeal he mea pono no nā maʻi kūpilikiʻi mau o ka gastrointestinal tract, ate, diabetes, a me atherosclerosis. Aia ka Oatmeal jelly i kahi nui o nā mucus, nona ka hopena enveloping.
Pono nā mea a pau e hoʻohana i nā huahana oat: ʻoi aku ka maikaʻi o ka oatmeal mai ka oat grains no ka absorption ma mua o ka oatmeal. ʻO ka palaoa holoʻokoʻa o ka oats ka manawa kuke ʻana ma kahi o 20 mau minuke, ʻo ka oatmeal ma kahi o 5-7 mau minuke.
Pehea e kuke ai i ka oatmeal
nā mea hoʻohui
- Wai 1 lita
- Milk 1 lita
- Kōpaʻa 3 punetēpu
- ʻO ka paʻakai 0.5 tsp
- Oatmeal 2 kīʻaha
- Pāpona i ka ʻono
e hoomakaukau ai
- ʻO kahi kiko koʻikoʻi i ke koho ʻana i ka oatmeal. ʻOi aku ka maikaʻi e lawe i ka oatmeal i hoʻolapalapa ʻia no 15-20 mau minuke; ʻo ka porridge kēia cereal ka mea ʻono loa. Mai lawe i ka oatmeal kuke wikiwiki a i ʻole, ma ka laulā, kahi i ninini ʻia me ka wai paila.
- Hoʻohui mākou i ka wai anuanu a me ka waiū.
- Hoʻomoʻa mākou i ka waiū a me ka wai ma kahi o ka wela a lawe mai iā ia i kahi o kahi paila.
- A laila hoʻohui i ka paʻakai kai.
- A laila hoʻohui i ke kō a kāwili maikaʻi i nā mea āpau. Hiki ke hoʻohui ʻia i ke kō a ʻoi aku a emi paha i ka ʻono. Hiki iā ʻoe ke hoʻopau i ke kō a hoʻololi iā ia me ka meli, a mākou e hoʻohui ai i ka porridge i hoʻopau ʻia.
- E lawe mai i ka waiū momona i kahi pala; skim off the foam if makemake.
- A laila hoʻohui i nā ʻoka i ʻōwili ʻia a kāwili maikaʻi i nā mea āpau. I ka ho omaulia ana o ka wai a me nā cereala - 1: 3, ʻo ia hoʻi, nā cereala 2 kīʻaha, a me ka waiū a me ka wai - 6 mau kīʻaha.
- Hoʻomaʻa i nā ʻoka i ʻōwili ʻia ma kahi ahi liʻiliʻi no 15-20 mau minuke, a laila uhi a waiho i ka porridge no 10-15 mau minuke.
- E kau i ka porridge ma nā pā a hoʻohui i ka waiūpaka. Mākaukau nā mea āpau.
Hiki iā ʻoe ke kuke i ka oatmeal i ka wai a hoʻohui i ka waiū a i ʻole ka waiū i ka porridge i hoʻopau ʻia, akā ʻoi aku ka ʻono o ka porridge i kuke ʻia i ka waiū.
Pehea e koho ai a mālama ai i ka oatmeal
Kūʻai ʻia aku ʻo Oats i nā ʻano ʻano like ʻole. ʻOi aku ka maikaʻi i nā hua holoʻokoʻa. ʻOno kēia porridge akā paʻakikī e kuke - pono ʻoe e pulu i ka wai a kuke no hoʻokahi hola.
No laila, aia kahi koho kūpono loa - ka oatmeal haki, kuke ʻia no 30 mau minuke wale nō. ʻOi aku ka maʻalahi o ka kuke ʻana i nā ʻoka i ʻōwili ʻia - nā ʻoka i ʻōwili ʻia, ma kahi o 40 mau minuke. Hiki iā lākou ke pulu a ʻai ʻia me ka mālama ʻole o ka wela, a hoʻohui ʻia i nā mea i hoʻomoʻa ʻia.
ʻO ka pōmaikaʻi nui o ka oatmeal i loko o ka pūpū o nā hua. ʻO nā mea ʻai kuke kuke kuke, mākaukau 3 mau minuke ma hope o ka ninini ʻana i ka wai paila, ʻaʻohe kokoke i nā pono āpau. Hoʻomaʻamaʻa ʻia ka palaoa a ihi ʻia e kuke wikiwiki ai. ʻO nā mea hoʻonanea, nā mea ʻono i ka hoʻohui ʻia i kēia mau cereal; kiʻekiʻe loa ka oatmeal i nā kalori a me "hakahaka." ʻO ka wikiwiki, e pōloli hou ʻoe. No laila, ʻoi aku ka maikaʻi o ke koho ʻana i nā ʻoka o ka manawa kuke ke lōʻihi loa.
E nānā i ka ʻōpala - ma kahi o nā ʻoka; ʻAʻohe mea i loko o ka hoʻohui. Inā maopopo ka ʻōpala, e nānā i nā mea ʻino ma waena o nā pī.
ʻOi aku ka maikaʻi o nā ʻōmaka maloʻo e mālama i nā aniani i hoʻopaʻa ʻia a me nā ipu keramika i kahi maloʻo. Ma hope o ka kuke ʻana, e kū ana ka ʻoatmeal i loko o ka pahu hau no kekahi mau lā ʻelua.