Oats, dukiyoyinsu da amfani dasu a cikin abinci

La oatmeal Ya kasance yana samun farin jini a cikin ƙasarmu tsawon shekaru kuma ba abin mamaki bane, yana ɗaya daga cikin hatsi da ake amfani da shi a duniya tunda halayenta sun sa ya zama babban abinci.

Abincin ne wanda yake ba ku kuzari, wanda shine dalilin da ya sa ya zama mabuɗin abinci don ciyar da dukkanin mutane da wayewa.

Sanya daga carbohydrates, abubuwan gina jiki, furotin mai darajar gaske, iron, phosphorus kuma bitamin ya fi wadatar hatsi da muke samu a babban kanti. 

Oatmeal yana da fa'idodi masu yawa ga waɗanda suka cinye shi, hatsi ne mai ɗanɗano kuma mai ɗanɗano, ana iya haɗuwa da sauran abinci kuma ana iya dafa shi ba tare da matsala ba.

Masana da yawa sun ba da shawarar shan oatmeal abu na farko a rana, yayin karin kumallo, yana samar da ɗimbin abubuwan gina jiki kuma yana ba da jin dadi ko'ina da safe. Ta haka ne ka guji yin baƙon abu.

Kadarorin hatsi

Kamar yadda muka ambata, yana ɗayan mafi kyawun hatsi waɗanda za mu iya samu, to, za mu gaya muku kyawawan abubuwan da ya mallaka:

• Abincin da aka ba da shawarar ga duk waɗanda ke wahala daga ciwon sukari Saboda kasancewar abinci wanda ke samar da kuzari, baya haifar da sukarin jini ya hauhawa sosai, sai dai yana karfafa kona calorie da suga.
• Softens na ciki mucosa, yana kiyaye kyakkyawar hanyar wucewar hanji saboda fiber mai narkewa da mara narkewa.
• Yana da kwayar halitta ta diuretic, yana rage yawan ruwa a jiki yana habaka asarar nauyi.
• Yana tsara metabolism.
• Likitoci sun ba da shawarar shan oatmeal a lokacin daukar ciki da shayarwa, saboda yana kara bitamin da ma'adanai a cikin ruwan nono.
• Kare kan cutar arteriosclerosis, bugun zuciya da hauhawar jini. Oats suna da linoleic acid da yawan zaren da ke hana ƙwayar cholesterol wucewa zuwa hanji.

Oat rage cin abinci

Don lura da fa'idodi masu ban sha'awa na hatsi, mun bar ku a ƙasa da wasu jagororin don bi ɗaya lafiyayyen abinci mai gina jiki bisa wannan ɗanyen hatsi.

Ofayan sakamako na farko da muke lura da shi bayan yin wannan tsarin shine ragin cikin mu, mun bayyana kuma wuyanmu zai zama mafi alama.

Wannan abincin zai taimaka maka tsarkake jiki don haka kawar da dukkan abubuwa masu guba da mai mai cutarwa, kamar su cholesterol ko sukari.

Me yasa wannan abincin

• Zaka iya rasa tsakanin kilo 3 zuwa 5 cikin 10 kawai, wanda ya fi ƙarfin motsawa don gwada shi.
• Oatmeal kanta cikakken hatsi ne, tare da yawancin abubuwan gina jiki da ƙananan matakan kalori. Yana taimaka maka ka gamsar da abincin ka kuma kiyaye damuwa.

Kafin fara abincin tuna da waɗannan sigogi:

• Dole ne ku zaɓi rana don farawa wanda ba kwanan wata bane mai nisa saboda da sannu zaka fara da sauri zaka lura da sakamakon.
• Koyaushe kuna da sabbin oats a hannu. Abinci mai sauqi don samu a kowane babban kanti.
• El maƙasudin abincin shine don kawar da lalata jiki, rage yawan abin da aka cinye kuma kona karin abinci da kuzari don kawar da wadancan kilo.
• Dole ne ku sha ruwa da yawa tunda itacen oatmeal tare da ruwan yana sanya shi ya kumbura kuma ya ninka girmansa sau uku.

Abincin da aka yarda yayin lokacin cin abinci:

Wannan abincin dole ne ya kasance tare da adadi mai yawa na kayan lambu, 'ya'yan itatuwa, kayan marmari, kwayoyi, kwaya, tsirrai, kayan miya, sabo, cuku, taliya da alkama duka.

An tsara wannan abincin ne yi shi aƙalla wata daya. Ba cin abinci ne mai tsauri ba, amma yana rage nauyi ta hanya mai ƙoshin lafiya da inganci, guje wa saurin don kar ya sha wahala sakamakon fargabar sake dawowa.

Shirye-shiryen hatsi kowace rana

Zamu hada cokali 3 na oatmeal tare da kopin zafi ko ruwan sanyi ko kuma idan kun fi so da madara mai madara ko madara waken soya. Zai fi kyau kada a ƙara komai a cikin cakuɗin. Bari hatsi ya huta tare da zaɓaɓɓen ruwa.

Bayanan

Aauki gilashin ruwan dumi tare da sabon ruwan lemon tsami, Bayan minti 30 sai a sami ɗan itace don karin kumallo sannan daga baya a shirya oatmeal.

Rana

Wani salatin sabo ne na kayan marmari daban-daban, seleri, latas, broccoli, alayyafo, da sauransu. Sanye take da budadden man zaitun, ruwan tsami ko lemun tsami da ɗan gishiri.

Comida

Abinci kyauta amma a matsakaici, nama, kifi, sandwich na tofu, miyan kayan lambu, da sauransu. Babu 'ya'yan itace ko sugars, babu kayan zaki mai daɗi.

Abin ci

Bayan awa biyu zaku iya samun abun ciye-ciye mai zaki kamar 'ya'yan itace ko sandar makamashi.

farashin

Abincin dare zai zama cokali 3 na oatmeal tare da ɗan madara, ruwan 'ya'yan itace ko ruwa. Idan kun ji yunwa kuna iya samun karin oatmeal, amma ba wani abu ba. Zai iya zama da wuya a farko mu canja halayenmu amma lokaci yayi jikin ya saba dashi kuma zaka ga fa'idodi masu ban mamaki. Kada ka daina gwadawa.

Yadda ake hada madara ko ruwan oat

Madarar Oat na da daɗi Madara kayan lambu mai gina jiki da sauƙin narkewa. Bambanci tsakanin madarar oat da saurans kayan lambu Tare da madarar shanu shine cewa basu kara madarar dabba ba, saboda haka sun zama cikakke ga duk mutanen da basa jurewa lactose ko suke son canza abincin su dan kadan.

Dandanon oatmeal yana da taushi sosai, to zan bar muku girke girke dan karin wayewa tunda yana kara wani bangare na ruwa da hatsi, dabino da garin vanilla.

Wannan ruwan oatmeal goyon bayan na hanji floraYana cikewa kuma yana godiya ga kaddarorin hatsin da kanta, yana taimakawa yaƙi da rage ƙwayar cholesterol mara kyau. Yana bayar da carbohydrates mai amfani, mai da sunadarai.

Yana da matukar arziki a ciki bitamin na rukunin Bya ƙunshi baƙin ƙarfe, sodium, potassium, magnesium, jan ƙarfe, tutiya, omega 6 da alamun abubuwa.

Wannan madara za'a iya amfani dashi duka mai zafi da sanyiYana da kyau don girki kuma yana canzawa gaba ɗaya tare da madarar shanu don kowane girke-girke. Da zarar an hada hadin, ana iya ajiye shi a cikin firinji tsawon kwanaki 4 zuwa 5.

Sinadaran

• 40 na hatsi
• 6 kwanan wata (na zabi)
• Layin ruwa na 1 na ruwa
• 1 tablespoon vanilla cire (na zaɓi)

Shiri

• Mun bar hatsi a cikin akwati da daddare kuma mu rufe da ruwa.
• Muna tace oatmeal kuma mu sanya shi a cikin injin sarrafa abincinmu tare da sauran abubuwan haɗin.. Mun doke har sai cakuda ya yi kama kuma bar shi ya huta na awa ɗaya a cikin firiji.
• Muna tace madarar oat tare da raga mai kyau ko gauze, don raba ruwan da kyau daga ragowar hatsi wanda zai iya kasancewa.

Da zarar an raba sassan biyu, zai zama cikakke kuma a shirye ya sha.

Bayanin abinci na madara oat:

Kofin 250 ml yana da 169 kcal, mai mai 0,8 g, carbohydrates 41,7 g, sukari 31,1 g, sodium 10,7 MG, zare 4,2 y furotin 2,5 g ga kowane kofin 250 ml.

Shin oatmeal na sa mana mai?

Akwai wasu karatuttukan da ke sanya oatmeal a cikin abin dubawa kan ko abinci ne yake sa mu ƙara nauyi ba tare da so ba. Cinye shi da yawa na iya sa mu ƙara nauyi. Idan ana shigar da hatsi a cikin abincinmu kuma bamuyi motsa jiki ba, zai iya kara yawan glucose, wani abu da zai iya zama mai amfani ga wadanda suke neman samun 'yan kilo kadan amma ba ga wadanda suke neman akasin hakan ba.

Kasancewar mu hatsi zai iya sanya mana nauyiKoyaya, idan aka ɗauka azaman ma'auni don biyan buƙatunmu kuma ya cika mu da kuzari yayin safiya, ba za a lura da karɓar nauyin komai ba.

Duk abinci suna kitse idan aka wulakanta su, kuma hakan zai faru da hatsi.

Hatsi yana da matukar arziki a cikin fiber da kuma abubuwan gina jiki, Suna cika mana ciki kuma suna taimaka mana mu rage cin abinci. Saboda haka, yana da kyau koyaushe a cinye shi akan komai a ciki. Ruwan Oatmeal abin sha ne wanda zai taimake ka ka ci da kyau kuma kauce wa baƙi ba dole ba tsakanin abinci, daya daga cikin abubuwan da suke sa mu kara kiba, cin abinci tsakanin abinci.

Baya ga kosar da ku, yana da kyawawan abubuwa ga jiki kamar rage ƙwayar cholesterol mara kyau. Tsarkake jikin, antioxidant ne mai kyau kuma yana aiki a matsayin mai sabunta fata, yana rage wrinkles.

Kammalawa

A ƙarshe zamu faɗi cewa wannan hatsi babban abinci ne, mai ci a kowane irin abinci a duk sassan duniya. Miliyoyin mutane suna cinyewa kullum kuma ganin wannan bayanan bashi yiwuwa mutane da yawa suna cikin kuskure.

Mafi kyawun kaddarorin hatsi

• Yana ba da koshi
• Yana kiyayewa da saukaka maƙarƙashiyar lokaci-lokaci
• Yana saukaka hanyoyin wucewa ta hanji
• Yana kiyaye cholesterol a bakin ruwa
• Yana hana wasu nau'ikan cutar kansa
• Taimaka wa jiki ƙirƙirar sabon nama
• yana kiyaye tsarin zuciyarmu a matakan lafiya
• Yana bayar da bitamin B1, B2 da bitamin E
• Carbohydrates, fiber da muhimman amino acid
• Magnesium, zinc, calcium, potassium, da baƙin ƙarfe.

Yaya zaka iya duba hatsi bai bar kowa ba, yana kawo mana fa'idodi masu yawa. Zamu iya cinye shi ta hanyoyi dubu, mu kadai tare da gilashin madara, muyi namu madarar oat, muyi kayan zaki ko mu cakuda shi da hatsin mu.