Kubatsira Porridge oats mangwanani. Kwakakodzera uye utano nokudya

Kubatsira uye zvakarurama kwemangwanani - ndiyo hwaro mumwe mutariri vivacity nokuti zuva rose. Hanya mangwanani kudya havagoni chero zvazvingava, sezvo imi haana kuva mhanya. Zvisinei, haasi munhu wose ari zvakaenzana kubatsira kwemangwanani. Zara mafuta soseji sandwichkuva, kungangova kuti kutungamirira manzwiro nehope uye kukuvadza, uyezve, hazvina kupa mumuviri zvicherwa zvakafanira kuti ishande zvakanaka. Yezvokudya vachibvumirana akabvuma kuti akanga Porridge ndiyo yakanakisisa chingaitwa zvikuru noutano kwemangwanani. Kubatsira Porridge oats mangwanani - chiri zvazvisingarambiki chokwadi, asi, pasinei ichi, musoro wenyaya sokuti zvinofadza kwatiri, nokuti akanga asina kutaurwa kusvikira pakuguma.

How kusarudza yaibatsira chigadzirwa

Mupfungwa dzedu pfungwa "Porridge" uye "Hercules" chava zvakasimba akabatanidza kupinda chimwe. Asi zvechokwadi vanofanira kusiyana. Inobatsira oatmeal - ndizvo zviyo yose oats. Kuti idura mavhitaminzi uye zvicherwa, chiya chisingadiwi zvinhu nemapurotini. A "Hercules" - vanozivikanwa kuti akazviratidza muna USSR ari 20s. Manufacturers, chokwadi, akapa pfungwa nokukurumidza zvemasikati, zvikuru kugadzirira zviyo. Nokuti chinangwa ichi, oats goko akabvisa, Tuvana vari ipapo vakaparadzana, uye ipapo chakatsindirwa zviyo kupinda akajairwa nenamo. Panyaya iyi, kushandiswa O Porridge mangwanani achawa zvikuru sezvo zviyo vaparadzwa, kushaya nokusanzwira chikuru Nehunde mavhitamini. Ramba macalorie kuti tinowedzera kubudikidza kuwedzera mukaka, ruomba shuga. kukanganisa Izvi hazvigoni kunzi muviri.

Wose-tsanga oats

Kana uchida zvokudya zvako zvakanaka, iva nechokwadi muchidya kanenge 100 magiramu zvezviyo yose oats pasi zviduku kurapwa chete, ose zuva. Otsi tsanga ndohwaJehovha mhuri, uye saka rine makabhohaidhiretsi yakaoma, uye ndiko kwainyanya hwesimba. Chokunze goko zviyo - munhu bran mapuroteni kunobva uye faibha, zvicherwa uye mavhitaminzi kuti boka B. O endosperm - ane zvenguva layer sezvamakaropafadzwa kuramba rwemhuri makabhohaidhiretsi, mapuroteni, faibha. Pakupedzisira, O utachiona - chinonyanya kukosha tsime mavhitaminzi uye zvicherwa. Saka, kushandiswa oatmeal mangwanani hazvirambiki. Uyu isingadhuri chigadzirwa kuti rine zvinenge zvose unofanira hwako. In Porridge ichi inotengeka kwazvo zvose Mapato vemo.

Oatmeal - kusarudza zvakajeka

Kutaura zvazviri, vanachiremba kare akateerera rambu. Kubatsira Porridge oats mangwanani kuongororwa zvakasimba. Pakati dzose dzimwe tsanga (Chokwadi, uyewo kubatsira) oats rakava kutanga kuwanda mapuroteni, faibha, makabhohaidhiretsi uye mafuta, vari zvinoshamisa nyore wakafananidzwa ne muviri yedu. Muchiitiko chino, ayo chikuru chinhu ndechokuti Absorção de Água muviri kunoitika zvishoma nezvishoma, uye saka kunzwa nzara hakurevi akushanyire kwenguva refu. Zviri nemhaka ichi chiri oatmeal mangwanani akava akakurumbira kwazvo Europe. Unokwezva pamwe zvokudya zvisingavaki muviri pakati vokuEurope - ndiko chete mufashoni kuitika, izvo nokukurumidza akapfuura, uye zvakare zvose vakadzokera zvokudya utano.

muviri

Mangwanani zvokudya oatmeal anozadza muviri wako muviri. Pamwe mapuroteni uye makabhohaidhiretsi, uyewo mavhitaminzi A, E, K, PP, uye B. Zvisinei, izvi handizvo zvose kuti unotibatsira oatmeal. Pamwechete navamwe, mumuviri wedu uye kuwana zvicherwa: potassium, magnesium, phosphorus, ayodhini, sarufa, simbi, calcium, nickel, uye kunyange mazita zvinhu zvinokosha.

Kugara anoshandisa, kukanganisa ichi kuchabatsira yakaderera remafuta akawandisa uye yekuzvidzivirira kuva ropa. With payo, muviri unotanga kuchinja nokukurumidza zvakakwana kuti kugaya muitiro. Zvingaita kuti kukanganisa ichi nokukurumidza kuwana kufinhikana asi pano zvinoita kuratidza fungidziro. Oatmeal ane mabhanana kana apuro pamwe yaiitwa yakapfupikiswa mukaka kana chocolate, kana zvichida bande vaHamu kana chizi, sezvaungaona, kuti kusiyana unogona kufunga chihombe uwandu. Pashure pemwedzi mishomanana nguva dzose kushandisa uchaona kuti basa chiropa uye itsvo vachava yakatsiga zvikuru, zvichaita kurega kunokanganisa thyroid shwanu. Uye vazhinji vanoti kuvandudzika mabasa chepfungwa. All kwemasayendisiti uropi vanotanga kuenda zvikuru nokukurumidza, kunonatsiridza kuyeuka uye kuteerera, nokukurumidza zvikuru kupfuura iwe unogona pfungwa uye kuunganidza ndangariro dzenyu, manzwiro, chaizvo kwakawedzera. Kureva, iwe kuwana yakanaka, zvakanaka chakaenzanisa zvemangwanani uye mukana kudzorera utano muviri wako, uye mari chigadzirwa yakaderera.

O-flakes

Zvisinei, vose pamusoro chete zvinoshanda zviyo yose Porridge. "Hercules" (nechipiriso) - iri, chokwadi, kare kupatsanurwa, yakanatswa chigadzirwa izvo haana kudaro oneka kushanda. Wati wambocherechedza manzwiro waziya pashure nezvokudya semolina kana herculean Porridge? Izvi zvinoratidza kuti chigadzirwa iri migweje starch, riri muzvikamu shuga. Izvozvo nokuti muviri wako unoita musiyano muduku kana muchidya chingwa chena rinotapira kana Porridge, kunyanya kana akawedzera mukaka uye majarini. Mune ramangwana, kukanganisa rwatata, starch zvinogonawo kukonzera pave chirwere cheshuga uye zvakare uderedze iiswe pamusoro pangozi zvikuru zvikamu munhu nhamba.

Zvayakanakira nezvayakaipira

Ndinogona kudya oatmeal? The flakes dzinotengeswa nhasi zvakasiyana, sezvo vachiti, kunaka uye ruvara. Sarudzai chikuru, apo ari kavha inoti "kubika kwemaminitsi 20." Chokwadi, zvakadaro nyangarara goho tsika kuti wose-zviyo oats, asi anoramba muviri. Asi zvikuru rwokugadzira kubudiswa akanga akatakurwa achiburitswa kunze, chokupedzisira chigadzirwa idukusa anobatsira. Izvi zvinoshandawo Porridge zvokudya, izvo rinongova zvakakwana Kubika mvura steamed. Kwakakodzera uye noutano kudya uye zvokudya kubva mabhegi kuti gadziriro pakarepo - hakupindirani zvinhu. Kunyange zvazvo, Chokwadi, kana pane kusarudza pamberi penyu; noodles kana Porridge zvokudya yokutsanya, Chokwadi, zviri nani kuti vasarudze yechipiri.

Zvikuru chinobatsira kwemangwanani

Zvinomutsa mibvunzo yakawanda pamusoro gakava riri sei vabika Porridge kuti nepandinogona napo. Kutaura zvazviri, zvose zvinoenderana zvinangwa vakatevera. Kana uchida kurasikirwa uremu, unofanira kuderedza kudya yebongozozo macalorie, uye saka bikai Porridge pamusoro mvura. Zviri chinodiwa kupa mu iyi kubva munyu. Uye kana iwe chete kumiririra zvakanaka uye utano chikafu uye tinoda kuvandudza utano hwavo, kuti vazadze muviri pamwe anobatsira zvisaririra okunze uye mavhitamini, zvinokwanisika kuti kutenga yakakwirira-mafuta zvokuwedzera. Nenzira, musika nhasi pane Sou mukaka, uye skim, izvo uchava shamwari yako akakwana kutamburira wakanaka nhamba. Oatmeal nomukaka - iri rakaisvonaka chingaitwa mwana zvokudya, uyewo zvinovaka kwemangwanani wechikoro.

Kutsanya zuva iri Porridge

Kana uri kufunga kushandisa chigadzirwa ichi kuti uremu, iwe pamwe kunge vaishamisika macalorie vangani vari oatmeal. Kutaura zvazviri, muviri kukosha ndechokuti unogona kudya zvakawanda sezvo zvakafanira, zvakawandisa kufuta hakushandi. Asiwo, Kuderedza yaunodya pamusoro starchy zvokudya uye zvinozipa, iwe zvishoma nezvishoma kusiyira mamwe kilos iwayo. 100 g of chigadzirwa vane dzinokwana 342 kcal. Panguva iyoyo tinofanira kuona kuti panguva kubika grits kunowedzera zvikuru vhoriyamu, asi asingaiti kuwana mamwe macalorie. Saka, chimwe kushumira ari rapera nechipiriso kuti mvura (100 g) - iri 134 kcal.

Nezvezvokudya angarayira kuti vanoomerera kutsanya mazuva O Porridge kuti munhu anoda kurasikirwa uremu. Zvakakwana 1-2 pavhiki kupfuudza chikafu oatmeal. Pazuva rwaunoda 200 magiramu ezviyo, yakabikwa nemvura. Unogona kunwa vakasimuka hudyu uye girini tii. Oatmeal uchi zvakare zvinogamuchirika, asi nezuva kudyiwa uchi zvinofanira kungoitirwa mumwe yetea.

yokubikira oatmeal

Tatotaura pamusoro kuti kutengeswa nhasi pane zviviri nzira kuita pakarepo oatmeal zvigadzirwa. zviyo ichi uye zviyo. Unogona kusarudza munhu yakanakisisa vanokupa iyezvino zvinodiwa. The tsanga dziri vagocherwa kwemaminitsi 30, flakes - kubva 5 kusvika 20 maminitsi (zvikuru avo kugadzira yakareba). The yasarudzwa chigadzirwa yakadururirwa kufashaira mvura kana mukaka uye nguva dzose anokurudzira yakabikwa kusvikira nounyoro. Flakes yakazadzwa kupinda mvura kubva nhamba 1: 3, uyewo zviyo yose oats. vangani macalorie mu oatmeal - kwete kuoma kuverenga, kwakavakirwa nhamba mishonga kuti iwe amakakunda. Oatmeal pamwe mabhanana - zviri dzinonaka chaizvo, asi mafuta kugutsikana iri chaizvo kwakawedzera, sezvo mumwe muchero anokupa anenge zuva chinodiwa macalorie. Asi manyoro kana chando michero - a zvekupfakira zvikuru chisvusvuro utano. Yeuka kuti uchi inogona kuwedzerwa Porridge chete kana yava dzaserera zvishoma, zvimwe zvose zvinovaka muviri nokukurumidza sasana.

Semushonga kuti oatmeal

Nhasi zvakajairika mudye oatmeal. Gadzira ichi chinobatsira Porridge mhuri yose, uye kushumira ndiro vanogona kurova kunozivikanwa okuti: ". Oatmeal Your, Sir" Kids vanogona kuwana pfungwa zvinonaka mumakomba ari muchimiro chocolate nzungu, uye vakuru vari vangangowedzera kuteerera inzwi chikonzero, nokuti pane uchapupu zvakanakira bota ichi.

Kuti asimbise mapfupa uye meno, uyewo kuzvidzivirira osteoporosis, Zvinokurudzirwa daily kudya shoma Porridge, yakabikwa nemvura. Kana iwe chirwere cheBP, kana uchingoda kudzivirira kwenyu kumwoyo, unofanira ose zuva kunwa hafu mukombe oatmeal muto. Kuigadzira nyore chaizvo, zvakakwana kutora girazi sejecha kudira fő nemvura uye bikai kwemaminitsi 10-15. Uyu rakanakisisa chishandiso ndichipfeka kubvisa kuzvimba. Oatmeal - ichi ndechimwe kwazvo chishandiso pakurapa gastric uye intestinal zvirwere. Oatmeal nachiremba chakasimba gastric urikanwi, gastritis uye pfungwa nomuviri zvemwana asati, colitis uye chepfu. Oatmeal zvakakwana anoita mudumbu uye ura, zvinobatsira pamwe kupatira uye manyoka. Cook kuchirapa mondo ari Snap, rambu yokudira mvura iri nhamba 1: 1, akaisa bande kuti rye chingwa uye siya ichivira kwemaawa 12. Ipapo Urume iri vakapedzwa uye mota.

ramangwana zvakaipa

Kutaura zvazviri, zvakaoma kutaura kuti nezvokudya kunogona kukuvadza. Zvisinei, yakabikwa mukaka, ndiko rinorema chigadzirwa kuti hakukodzeri zvakanaka pfungwa uremu. Muzviitiko zvakadaro, zvakanakisisa kusarudza oatmeal ane mabhanana, izvozvo Inonaka zvakanaka, zvinobatsira chaizvo uye kunyanya caloric. Zvisinei, pane oatmeal mangwanani, masikati uye kwemanheru havasi zviripo. Chokwadi chokuti phytic acid, riri huri nebemhe, zvishoma nezvishoma -wedzera mumuviri uye Kugeza karusiyamu kwazviri. Uyezve, pane chinhu chakadai kusashivirira kune zviyo, kana celiac chirwere. Zvinonzi nhaka uye ari contraindication wakakwana pakushandisa nechipiriso ichi. Ndiko, kutarisirwa kuti manzwiro ako havapindiri, asi zvimwe, gadzirira Porridge kakawanda uchida. oatmeal Your, Sir - pavaidya wakakwana nokuda mhuri yose.