Garin oat, kamar yadda sunan ya nuna, foda ne da ake yin shi ta hanyar niƙa balagaggen hatsi bayan an yi musu magani tuƙuru kamar tsaftacewa, tuƙi da bushewa.
Babban darajar garin oat: Me yasa ya cancanci cin abinci?
Ⅰ:Babban yawan abinci mai gina jiki
(1)Ya ƙunshi fiber na abinci: musamman fiber β-glucan mai narkewa, yana taimakawa kula da matakan cholesterol na yau da kullun, daidaita sukarin jini, haɓaka lafiyar hanji da samar da kuzari mai ƙarfi.
(2)Carbohydrates masu inganci: A matsayin abinci mai ƙarancin GI (glycemic Index), suna iya ba da ƙarfi da ƙarfi mai dorewa, hana tashin kwatsam da faɗuwa cikin sukarin jini.
(3)Protein da abubuwan gano abubuwa: Wadatar furotin shuka, bitamin B, magnesium, phosphorus, zinc, iron, da sauransu.
Ⅱ:Dandano da narkewa
(1)Rubutun yana da siliki kuma mai laushi: Idan aka kwatanta da oatmeal, foda foda yana da laushi mai laushi kuma ya fi dacewa, musamman ma ya dace da yara, tsofaffi da waɗanda ke bin layi mai laushi.
(2)Sauƙin narkewa da tsotsewa: Bayan an niƙa, sinadarai masu gina jiki na cikin sauƙi na narkewa da shiga jikin ɗan adam.
Ⅲ：Mafi dacewa
Yadda za a ci ba tare da dafa abinci ba: Sai kawai a haɗa da ruwan zafi ko madara mai zafi a motsa na tsawon minti daya don yin kwano mai laushi da ƙamshi. Yana da cikakkiyar maganin karin kumallo don rayuwa mai sauri.
Menene abubuwan gina jiki na garin oat?
(1)Carbohydrates: Tare da abun ciki na kusan 65%, babban bangaren su shine sitaci, wanda zai iya ba da kuzari ga jikin ɗan adam.
(2)Protein: Tare da abun ciki na kusan 15%, yana dauke da dukkan muhimman amino acid, yana da madaidaicin abun da ke ciki, kuma yana da gina jiki sosai.
(3)Fat: Yana ƙunshe da kusan kashi 6 cikin ɗari, kuma mafi yawancin su ne unsaturated fatty acid kamar linoleic acid, waɗanda ke da amfani ga lafiyar zuciya.
(4)Fiber na abinci: Tare da abun ciki na kusan 5% zuwa 10%, yana da wadata a cikiβ -glucan, fiber na abinci mai narkewa da ruwa wanda ke taimakawa haɓaka satiety, haɓaka peristalsis na hanji, da haɓaka lafiyar hanji.
(5)Bitamin da ma'adanai: Ya ƙunshi nau'ikan bitamin da ma'adanai irin su bitamin B1, bitamin B2, niacin, calcium, iron, da zinc, waɗanda ke taimakawa wajen kula da ayyukan ilimin halittar jiki na yau da kullun.
Menene fa'idodi da ayyukan garin oat?
(1)Rage cholesterol: Oat β-glucan yana taimakawa wajen rage yawan adadin cholesterol da ƙananan ƙwayar lipoprotein cholesterol a cikin jini, yana rage haɗarin cututtukan zuciya.
(2)Sarrafa sukarin jini: Yana da ƙarancin glycemic index. Fiber na abinci na iya jinkirta narkewa da kuma ɗaukar carbohydrates, wanda ke taimakawa wajen sarrafa matakan sukari na jini kuma ya dace da masu ciwon sukari su cinye.
(3)Haɓaka peristalsis na hanji: yawan fiber na abinci na iya haɓaka peristalsis na hanji, taimakawa narkewa da hana maƙarƙashiya.
(4)Antioxidant da anti-mai kumburi: Oat peptides suna da tasirin antioxidant da anti-mai kumburi, waɗanda ke taimakawa hana cututtuka na yau da kullun.
(5)Ƙarin abinci mai gina jiki: Yana ƙunshi nau'ikan bitamin, ma'adanai da sauran su, waɗanda zasu iya samar da sinadarai da jikin ɗan adam ke buƙata da kuma kula da kyau.
Yadda ake amfani da garin oat? - Fiye da iyakoki mara iyaka na "brewing"
Wannan shi ne mafi ban mamaki sashi na oat gari! Ba haka ba ne kawai don jiƙa da sha
(1) Nau'in abin sha nan take:
Oatmeal na gargajiya: Hanyar da ake amfani da ita ita ce hada shi da ruwan zafi, madara ko madarar shuka.
Milkshake makamashi/Smoothie: Ƙara cokali ɗaya don ƙara daidaito da abinci mai gina jiki
(2) Kayan Gasa (Maɓallin Haɓaka Lafiya)
Sauya wasu gari: Lokacin yin pancakes, waffles, muffins, da wuri, kukis, burodi, maye gurbin 20% -30% na gari na alkama tare da gari na oat zai iya ƙara yawan fiber na abinci mai gina jiki, yana sa kayan da aka gasa ya fi koshin lafiya da dandano.
(3) Yin kauri
Na halitta da lafiyayyen kauri: Yana iya maye gurbin sitaci kuma a yi amfani dashi don yin kauri, miya da miya na nama. Yana da laushi mai laushi kuma yana da wadataccen abinci mai gina jiki.
(4) Hanyoyin cin abinci na halitta
Lafiyayyan shafa: Ki kwaba nono na kaji da filayen kifi tare da ruwan garin oat sannan a gasa su. Kwancen zai zama mai laushi da lafiya.
Yi sandunan kuzari: Haɗa su da goro, busassun 'ya'yan itace, zuma, da sauransu, kuma a siffata su zuwa ƙwallo ko tsiri a matsayin abinci mai daɗi.
A ƙarshe, garin oat ba shine abin da zai maye gurbinsa ba amma abinci mai lafiya na zamani wanda ya haɗu da abinci mai gina jiki, dacewa da ayyuka masu yawa. Yana sa abinci mai lafiya ya zama mai sauƙi, mai ban sha'awa da daɗi.
Lokacin aikawa: Agusta-29-2025