Umxholo oatmeal - caloric

Ukuba ubuza abantu ngezinto abadibanisa ngayo i-oatmeal, ngoko ke imibono iya kwahlulwa ngokulinganayo - iNgilani kunye nesibhedlele. Ngokuqinisekileyo, i- oatmeal yinto yesiNgesi yesiqhelo, kwaye ichanekile ngakumbi, isidlo sasekuseni saseScotland, kodwa ngaphezu koko le porridge iyinkalo ebalulekileyo yezilwanyana ezininzi zokutya kwaye isetyenziswa ngokuqhelekileyo kwisondlo sezonyango. Okukugqibela kukuba ngenxa yokuba i-oatmeal ibeka umgangatho womsebenzi wezitho zokutya, isusa i-cholesterol kunye nosawo lwesinyithi esinzima, iqukethe iivithamini kunye neemaminerali eziyimfuneko kumntu.

I-Oatmeal - iiprotheni, amafutha, i-carbohydrate

Njengamafutha amaninzi, i-oatmeal iqukethe ii-carbohydrate ezininzi-ukuya kuma-64% ngesisindo. Nangona kunjalo, ezi zi-carbohydrates eziyinkimbinkimbi ezingabangela ukunyuka okuthe kratya kwishukela legazi, kodwa, ngokuchaseneyo, ukuhlukana ngokukhawuleza, kunikezela umzimba ngamandla amele ixesha elide. Yingakho ipakishi ephekwe kuyo yinto enhle yokutya kwasekuseni.

Ukongeza, i-oatmeal eluhlaza iqukethe iiprotheni - malunga ne-18% yesisindo semveliso, amafutha - 11%, amaninzi awo ayenama-fatty acids (i-oleic ne-linoleic).

Ukongeza, i-oatmeal porridge iqulethe:

• ngokuqhelekileyo zonke iivithamini zeqela B - enye yeempembelelo zempembelelo yabo - ukuthintela ukuxothwa, kwaye nazo zijongene nempilo yolusu, iinwele kunye nezipikili;
• I-Vitamin A - iyanciphisa inkqubo yokuguga, kuba kuyimfuneko yokwakhiwa kweeseli ezintsha;
• i-vitamin E-antioxidant, ikhusela umzimba kwi-radicals yamahhala, inoxanduva lomsebenzi wokuzala;
• i-vitamin K-coagulability factor yegazi, ngenxa yokuntuleka kwala mavithamini apho kunokuphuma igazi, ukubola kwamathambo, ukugaya igazi;
• i-vitamin C - ininzi kakhulu kwi-oatmeal, ukongezelela i- ascorbic acid ayinyamezeli unyango lwamafutha, ngoko ke umxholo wale vivamini kwi-oatmeal unokunyanzelwa;
• i-macroelements - i-potassium, i-calcium, i-magnesium ne-phosphorus;
• landela izinto - isinyithi, manganese, ubhedu, selenium kunye ne-zinc.

Nangona kunjalo, abantu abaninzi abayithandanga le nto, ngokuqinisekileyo, imveliso eluncedo. Kwaye into yokuba awazi nje ukuba uyayipheka njani.

Ukupheka i-oatmeal?

Enye yezinto ezahlukileyo ze-classic "abantwana" i-oatmeal kwi-cereal ibonakala kanje:

Oatmeal nobisi

Izithako:

• i-oat flakes - 400 g;
• amanzi 750 ml;
• ubisi - 500 ml;
• ityuwa - 2 iispuni;
• ibhotela - iipunipoli ezi-2;
• ushukela - ukunambitha;
• i-anise, embi, i-sinamoni okanye i powmon lemon (i-orange) - ukunambitha.

Ukulungiselela

Siphalazela ngamanzi, sipheka kwiqondo elide kuze kube yilapho iibhola zipheka ngokufanelekileyo. Emva koko, sidlula iphariji nge-sieve yentsimbi, okanye i-colander. Yongeza ubisi obushushu kwaye upheke de i-porridge ithande ngobunene (kufuneka ibe yinqwelo, igeleza). Sifaka ishukela encinci (ayifanele ukuba ayive), kunye naliphi na lezi zikhonkwane kunye nebhotela.

Ukulungiswa kwezi flekesi ze-oatmeal "Hercules" zifanelekile, umxholo wekharikhi yi-100 kilocalories.

Kukho kwakhona inguqulelo yangaphambili ye "omdala" oatmeal:

I-oatmeal porridge eneemveliso

Izithako:

• ingqolowa ye-oats - 200 g;
• irayisi - 200 g;
• amanzi - 1 l;
• isibindi sesilwanyana - 100 g;
• Inhliziyo yenkomo - 100 g;
• yenkomo yemfuyo - 100 g;
• anyanisi - 1 anyanisi;
• ibhotela - 50 g;
• ityuwa - ukunambitha.

Ukulungiselela

Ilayisi kunye nama-oats zipheka i-porridge. Ukwenza oku, faka i-oatmeal kumanzi abilayo, emva kwemizuzu emihlanu - umzobo. Ngethuba ulungiselela iphariji, ubilise intliziyo kunye nemiphunga, masihambe nge-grinder yenyama. Emva koko kufuneka ucobe i-anyanisi, gazinga kunye nesibindi kwi-bhotela, ngokukhawuleza usike yonke into. Yongeza i-forcemeat esuka kwintliziyo ebilisiwe kunye nemiphunga, gazinga uze udibanise ne-porridge.

Iikhalori kwi-oatmeal iya kufana ne-pasta kwi-Navy - 260-300 kcal.

Zingaphi ii-kilocalories zikhona kwi-oatmeal?

Nangona i-vitamin mineral composition isakhiwe, iikhalori kwi-oatmeal zincinci - ezingama-340 kilocalories kwi-croup eluhlaza. Umxholo we-caloric we-oatmeal porridge, kuxhomekeke kwindlela yokulungiselela. Ngoko, umzekelo, i-oatmeal yendabuko ebisi iya kutsala i-100-110 (kwi-100 g yemveliso) i-kcal, enye inketho yokutya - emanzini, kwaye nangaphantsi-malunga ne-85 kcal. Ukuba upheka i-oatmeal nobusi, ixabiso layo le-calorific liza kuba ngama-calitha 115-120.

Ngaba bahlambela kwi-oatmeal?

Ngokubanzi, unokufumana ngokutya malunga nayiphi na imveliso, kwaye i-oatmeal ayikho enye into. Kubantu abafuna ukunciphisa umzimba, kufuneka ukhumbule ukuba i-oatmeal inotye kwi-carbohydrate. Ngoko, yidle kangcono ekuseni.