ʻO Oats, kā lākou waiwai a hoʻohana i kaʻai

La oatmeal Ke kaulana nei ʻo ia i ko mākou ʻāina no kekahi mau makahiki ʻelua a ʻaʻole ia no ka mea liʻiliʻi, ʻo ia kekahi o nā cereal i pau i ka honua ma muli o kona ʻano e lilo i meaʻai nui loa.

He meaʻai ia e hāʻawi ai iā ʻoe i ka ikehu, ʻo ia ke kumu i lilo ai i meaʻai nui e hānai i nā poʻe āpau a me nā lāhui.

Hana ʻia o nā huaʻalā, nā mea momona, nā polokina waiwai nui, hao, pākōpō a ʻo nā wikamina ʻoi aku ka waiwai ma mua o nā cereala maʻamau i loaʻa iā mākou ma ka supermarket. 

He ʻoi aku ka maikaʻi o ka Oatmeal no ka poʻe e ʻai ia, he cereal ia me kahi ʻono ʻoluʻolu a palupalu loa, hiki ke hoʻohui ʻia me nā meaʻai ʻē aʻe a hiki ke kuke me ka ʻole o nā pilikia.

Paipai nā poʻe loea he nui i ka lawe ʻana i ka oatmeal i ka mea mua o ka lā, i ka wā o ka ʻaina kakahiaka, hāʻawi ia i nā huina nui o ka momona a hāʻawi i ka manaʻo o ka māʻona i ke kakahiaka holoʻokoʻa. Pēlā e hōʻalo ai i ka pecking pono ʻole.

Nā waiwai o ka oats

E like me kā mākou i ʻōlelo ai, ʻo ia kekahi o nā cereala maikaʻi loa i hiki iā mākou ke loaʻa, a laila e haʻi mākou iā ʻoe e pili ana i kāna waiwai nui:

• Paipai ʻia kahi cereal no nā poʻe āpau e ʻeha ana diabetes Ma muli o ka meaʻai e hāʻawi ai i ka ikehu, ʻaʻole ia e hoʻonui i ke kō i ke kō, akā e paipai ia i ka puhi ʻana o nā calorie a me kō.
• Palupalu i ka gastric mucosa, mālama i ka lawe ʻōpū maikaʻi ma muli o ka puluniʻu soluble a me insoluble.
• He diuretic kūlohelohe ia, hoʻemi i ka nui o ka wai i ke kino e hoʻonui ana i ka pohō o ke kaumaha.
• Hoʻoponopono i ka metabolism.
• Paipai nā kauka e ʻai i ka oatmeal i ka wā hāpai a me ka hānai ʻana, no ka mea hoʻonui ia i nā huaora a me nā minelala i ka waiū umauma.
• Pale aku i ka arteriosclerosis, puʻuwai puʻuwai a me ke kiʻekiʻe. ʻO ka oats he waikawa linoleic a me kahi nui o nā fiber e pale ai i ka hele ʻana o ka kolesterol i loko o ka ʻōpū.

ʻAiʻai Oatmeal

E ʻike ai i nā pono kupaianaha o ka oats, waiho mākou iā ʻoe ma lalo o kekahi mau kulekele e ukali ai i hoʻokahi ka papaʻai olakino e pili ana i kēia cereal ono.

ʻO kekahi o nā hopena mua a mākou e ʻike ai ma hope o ka hana ʻana i kēia regimen ka hōʻemi ʻana o kā mākou ʻōpū. deflate mākou a e lilo ko mākou pūhaka i kahakaha nui ʻia.

E kōkua kēia papaʻai iā ʻoe e hoʻomaʻemaʻe i ke kino a laila hoʻopau i nā mea ʻona āpau a me nā momona momona, e like me ka cholesterol a me ke kō.

No ke aha kēia papaʻai

• Hiki iā ʻoe ke lilo ma waena o 3 a me 5 mau kilo i 10 mau lā wale nō, ʻoi aku ka nui ma mua o ka lawa ʻana o ka hoʻonāukiuki e hoʻāʻo ai.
• ʻO Oatmeal ponoʻī kahi cereal piha, me ka nui o nā mea momona a me nā pae haʻahaʻa haʻahaʻa. Kōkua ia iā ʻoe e māʻona i kou makemake a mālama i ka pīhoihoi.

Ma mua o ka hoʻomaka ʻana i ka papaʻai e hoʻomanaʻo i kēia mau palena:

• Pono ʻoe e koho i kahi lā e hoʻomaka ai ʻaʻole ia kahi lā mamao loa no ka mea ke hoʻomaka koke ʻoe e ʻike i nā hopena.
• Loaʻa i nā ʻō ʻoka hou hou ma ka lima. ʻO kahi meaʻai maʻalahi loa e loaʻa ma nā mākeke nui.
• El ʻO ka pahuhopu o ka papaʻai e hoʻopau a hoʻopau i ke kino, hoʻemi i ka nui i ʻai ʻia a puhi i ka mea ʻai a me ka ikehu hou aku e hemo ai i kēlā mau kilo.
• Pono ʻoe e inu i ka wai he nui ʻoiai ka oatmeal me ka wai e hoʻoulu a pākolu hoʻi ka nui.

ʻAe ʻia ka meaʻai i ka wā papaʻai:

Pono e hele pū me kēia papaʻai me ka nui o nā mea kanu, nā huaʻai, nā lau, nā lau, nā ʻanoʻano, nā palu mea kanu, ka tī hou, ka palaoa palaoa āpau a me nā infusions.

Kuhi ʻia kēia papaʻai no hana ia ma ka liʻiliʻi o hoʻokahi mahina. ʻAʻole ia he papaʻai kolohe, akā e lilo ana ke kaupaona i kahi ala olakino a maikaʻi hoʻi, e hōʻalo nei i ka wikiwiki i ʻole e ʻeha i ka hopena rebound weliweli.

Hoʻomākaukau o nā ʻoka i kēlā me kēia lā

E kāwili mākou i 3 punetēpō o ka oatmeal me kahi kīʻaha o ka wai wela a anuanu paha aiʻole inā makemake ʻoe i ka waiū skim a i ʻole ka waiū soy. ʻOi aku ka maikaʻi ʻaʻole e hoʻohui i kekahi mea i ka hui. E hoʻomaha ka oatmeal me ka wai i koho ʻia.

Desayuno

Lawe a aniani o ka wai mehana me ka wai lemi hou i ʻono ʻia, 30 mau minuke ma hope e loaʻa kahi ʻāpana o ka hua no ka ʻaina kakahiaka a ma hope ka hoʻomākaukau oatmeal.

Awakea

ʻO kahi salakeke hou o nā mea kanu like ʻole, celery, lettuce, broccoli, spinach, a pēlā aku. Kāhiko ʻia me ka ʻaila ʻoliva puʻupaʻa, ka vīnega a lemona paha a me kahi ʻāpana o ka paʻakai.

ʻAi

Mea ʻai manuahi akā i ke kaulike, ʻiʻo, iʻa, kāwili tofu, ʻai kopa, a pēlā aku. ʻAʻohe hua a kō, a i ʻole kekahi mea ʻono momona.

Snack

Ma hope o ʻelua mau hola hiki iā ʻoe ke loaʻa i kahi meaʻai māmā e like me ka hua a i ʻole ka pā ikaika.

kuai

ʻO ka pāʻina awakea he 3 punetēpu o ka oatmeal me kahi waiū liʻiliʻi, wai a wai paha. Inā ʻoe e pololi hiki iā ʻoe ke loaʻa hou ka oatmeal, akā ʻaʻohe mea ʻē aʻe. Hiki ke paʻakikī i ka manawa mua e hoʻololi i kā mākou maʻamau akā i ka hala ʻana o ka manawa e maʻa ke kino iā ia a e ʻike ʻoe i nā pōmaikaʻi kupaianaha. Mai hōʻoki i ka hoʻāʻo ʻana.

Pehea e hana ai i ka waiū a i ʻole ka wai oatmeal

ʻOno ka waiū Oat ʻO ka waiū mea kanu momona a maʻalahi hoʻi ke palu. ʻO ka ʻokoʻa ma waena o ka waiū ʻoka a me kekahis waiū waiū me ka waiū o ka bipi ʻaʻole lākou e hoʻohui i ka waiū holoholona, ​​no laila kūpono lākou no kēlā mau kānaka āpau i makemake ʻole i ka lactose a makemake paha e hoʻololi iki i kā lākou papaʻai.

ʻO ka ʻono o ka oatmeal he ʻoluʻolu loa, a laila e waiho wau iā ʻoe i kahi papa hana i ʻoi aku ka maʻalahi mai ka hoʻohui ʻana i kahi o ka wai a me nā ʻoka, nā lā a me ka vanilla extract.

ʻO kēia wai oatmeal Kākoʻo i ka flora ʻōpūHoʻomaʻamaʻa loa a mahalo i nā waiwai o ka oats iho, kōkua ia i ke kaua a hoʻēmi i ka maikaʻi ʻole o ka cholesterol. Hāʻawi i nā huehue momona, nā momona a me nā protein.

Waiwai loa ia ma nā wikamina o ka hui B, loaʻa hao, sodium, potassium, magnesium, keleawe, kiniki, omega 6 a me nā kumuhana kumumea.

ʻO kēia waiū hiki ke hoʻohana ʻia i ka wela a me ke anuanuHe kūpono ia no ka kuke ʻana a hoʻololi loa ʻia me ka waiū o ka bipi no kēlā me kēia meaʻai. Ke hana ʻia ka hui ʻana, hiki ke mālama ʻia i loko o ka pahu hau no 4 a 5 mau lā.

Nā meaʻai

• 40 gram o ka oats
• 6 mau lā i kau ʻia (he koho)
• 1 lita wai
• 1 punetēpē vanilla unuhi (koho)

Hoʻomākaukau kālā

• Waiho mākou i nā ʻoliva i loko o kahi pahu i ka pō ma mua a uhi mākou me ka wai.
• Hoʻopili mākou i ka oatmeal a hoʻohui iā ia i kā mākou meaʻai meaʻai me nā koena o nā mea hana.. Pāleʻa mākou a hiki i ka hui ʻana o ka homogeneous a hoʻomaha ia no hoʻokahi hola i loko o ka pahu hau.
• Kuhi mākou i ka waiū oat me kahi hei maikaʻi a i ʻole ʻoki, e hoʻokaʻawale i ka luawai wai mai nā koena o nā ʻoka i koe paha.

Ke hoʻokaʻawale ʻia nā ʻāpana ʻelua, maikaʻi loa ia a mākaukau hoʻi e inu.

Kaʻike kūpono no ka waiū oat:

ʻO ke kīʻaha o 250 ml he 169 kcal, momona 0,8 g, nā wīwī 41,7 g, nā kō 31,1 g, sodium 10,7 mg, puluniu 4,2 y kumuʻiʻo 2,5 g no kēlā me kēia kīʻaha 250 ml.

Hana momona ka oatmeal iā mākou?

Aia kekahi mau noiʻi e hoʻokau i ka oatmeal i kahi nānā inā ʻaʻole ia he meaʻai e hoʻonui ai iā mākou me ka makemake ʻole. ʻO ka hoʻohana ʻana iā ia i nā nui he nui e hiki ai iā mākou ke loaʻa kaupaona. Inā hoʻokomo ʻia ka ʻoka i loko o kā mākou papaʻai a hana ʻole mākou i ka hoʻoikaika kino, hiki ke hoʻonui i nā pae glucose, kahi mea i hiki ke pono no ka poʻe e ʻimi nei e loaʻa kekahi mau kilo keu akā ʻaʻole no ka poʻe e ʻimi nei i ka ʻaoʻao ʻē aʻe.

ʻOiai he cereal ia, hiki iā ia ke hana i ke kaupaonaEia nō naʻe, inā lawe ʻia ia e ana i mea e māʻona ai ko mākou makemake a hoʻopiha iā mākou i ka ikehu i ke kakahiaka, ʻaʻole e ʻike iki ʻia ke kaupaona.

Momona nā meaʻai āpau inā hōʻino ʻia, a e like ka like me nā ʻō.

ʻO ka ʻoka waiwai nui ia i ka fiber a me nā meaola, hoʻopiha lākou i kā mākou ʻōpū a kōkua iā mākou e ʻai liʻiliʻi. No laila, aʻoaʻo mau ʻia e hoʻopau ma ka ʻōpū nele. ʻO ka wai Oatmeal kahi mea inu e kōkua iā ʻoe e ʻai maikaʻi a hōʻalo i ka pecking pono ʻole ma waena o nā meaʻai, kekahi o nā kumu e hoʻonui ai i kā mākou, e ʻai ana ma waena o nā meaʻai.

Ma waho o ka hoʻomāʻona iā ʻoe, he waiwai nui kona no ke kino e like me ka hoʻēmi ʻana i ka cholesterol maikaʻi ʻole. Huikala i ke kino, He antioxidant maikaʻi ia a hana ma ke ʻano he rejuvenator ʻili, hoʻemi i nā wrinkle.

Panina hopena

E ʻōlelo mākou ma ke ʻano he hopena nui loa kēia cereal, kahi meaʻai i nā papaʻai āpau i nā wahi āpau o ka honua. Pau ia i kēlā me kēia lā e nā miliona o nā poʻe a ke ʻike nei i kēia ʻike ʻaʻole hiki i ka hapa nui o nā kānaka ke kuhi hewa.

ʻO nā waiwai ʻoi loa o ka oats

• Hāʻawi i ka māʻona
• Kāohi a hōʻoluʻolu i ka paʻa paʻa manawa
• Hoʻomaʻamaʻa i ka lawe ʻōpū
• Mālama i ka mālama kolesterol
• Pale i kekahi ʻano maʻi ʻaʻai
• Kōkua i ke kino e hana i nā mea hou
• mālama i kā mākou ʻōnaehana cardiovascular i nā pae olakino maikaʻi
• Hāʻawi i nā wikamina B1, B2 a me ka huaola E
• ʻO ka Carbohidates, ka fiber a me nā amino acid pono
• ʻO ka magnesium, zinc, calcium, potassium, a me ka hao.

Pehea e hiki ai iā ʻoe ke nānā i nā ʻō ʻaʻole e waiho i kekahi me ka nānā ʻole, lawe mai iā mākou i nā pono nui. Hiki iā mākou ke hoʻopau iā ia i loko o nā kaukani mau ala, hoʻokahi wale nō me ke kīʻaha o ka waiū, hana i kā mākou waiū ʻoka ponoʻī, hana i kahi meaʻono a hui pū paha me kā mākou cereal