Ufa wa oat, monga momwe dzinalo likusonyezera, ndi ufa wopangidwa pogaya mbewu za oat okhwima pambuyo pothandizidwa kale monga kuyeretsa, kutenthetsa ndi kuyanika.
Phindu lalikulu la ufa wa oat: chifukwa chiyani ndiyenera kudya?
Ⅰ:Kuchuluka kwa zakudya zopatsa thanzi
(1）Wolemera muzakudya zamafuta: makamaka ulusi wosungunuka β -glucan, umathandizira kukhalabe ndi cholesterol yabwinobwino, kuwongolera shuga wamagazi, kulimbikitsa thanzi la m'matumbo komanso kupangitsa kukhudzika kwamphamvu.
(2）Zakudya zamafuta apamwamba: Monga zakudya zotsika kwambiri za GI (glycemic Index), zimatha kupereka mphamvu zokhazikika komanso zokhalitsa, kupewa kukwera kwadzidzidzi ndi kutsika kwa shuga m'magazi.
(3）Mapuloteni ndi kufufuza zinthu: Wolemera mu mapuloteni a zomera, mavitamini a B, magnesium, phosphorous, zinki, chitsulo, etc.
Ⅱ:Kulawa ndi chimbudzi
(1）Maonekedwe ake ndi a silky komanso osakhwima: Poyerekeza ndi oatmeal, mawonekedwe a ufa ali ndi mawonekedwe osalala komanso ovomerezeka, makamaka oyenera kwa ana, okalamba ndi omwe amatsatira mawonekedwe osakhwima.
(2）Sichapafupi kugayidwa ndi kuyamwa: Pambuyo pogaya, zakudya zake zimagayidwa mosavuta ndi kutengeka ndi thupi la munthu.
Ⅲ:Kuthekera kwakukulu
Okonzeka kudya osaphika: Ingosakanizani ndi madzi otentha kapena mkaka wotentha ndikugwedeza kwa mphindi imodzi kuti mupange mbale ya oatmeal yosalala komanso yonunkhira. Ndi njira yabwino kadzutsa ya moyo wofulumira.
Kodi zakudya za oat ufa ndi chiyani?
(1）Zakudya zopatsa mphamvu: Zokhala ndi pafupifupi 65%, gawo lawo lalikulu ndi wowuma, womwe umapereka mphamvu mthupi la munthu.
(2）Mapuloteni: Ali ndi pafupifupi 15%, ali ndi ma amino acid onse ofunikira, ali ndi kaphatikizidwe koyenera, ndipo ndi wopatsa thanzi kwambiri.
(3）Mafuta: Lili ndi pafupifupi 6%, ndipo ambiri amakhala osaturated mafuta acids monga linoleic acid, omwe ali opindulitsa pa thanzi la mtima.
(4）Zakudya zamafuta: Zomwe zimakhala pafupifupi 5% mpaka 10%, zimakhala zolemeraβ -glucan, fiber yosungunuka m'madzi yomwe imathandizira kuwonjezera satiety, kulimbikitsa m'mimba peristalsis, komanso kupititsa patsogolo thanzi la m'mimba.
(5）Mavitamini ndi mchere: Lili ndi mavitamini ndi mchere osiyanasiyana monga vitamini B1, vitamini B2, niacin, calcium, iron, ndi zinki, zomwe zimathandiza kuti thupi likhalebe ndi thanzi labwino.
Ubwino ndi ntchito za ufa wa oat ndi chiyani?
(1）Kutsitsa mafuta m'thupi: Oat β -glucan amathandizira kuchepetsa kuchuluka kwa mafuta m'thupi komanso kutsika kwa lipoprotein cholesterol m'magazi, kuchepetsa chiopsezo cha matenda amtima.
(2）Kuwongolera shuga m'magazi: Ili ndi index yotsika ya glycemic. Ulusi wa m'zakudya ukhoza kuchedwetsa kugaya ndi kuyamwa kwa ma carbohydrate, omwe ndi othandiza kuwongolera kuchuluka kwa shuga m'magazi ndipo ndi oyenera kwa odwala matenda ashuga kudya.
(3）Kulimbikitsa m'mimba peristalsis: Zakudya zambiri za fiber zimatha kulimbikitsa matumbo a m'mimba, kuthandizira kugaya komanso kupewa kudzimbidwa.
(4）Antioxidant ndi anti-inflammatory: Oat peptides ali ndi antioxidant ndi anti-inflammatory effects, zomwe zimathandiza kupewa matenda aakulu.
(5）Chakudya chowonjezera: Lili ndi mavitamini osiyanasiyana, mchere, ndi zina zotero, zomwe zimatha kupereka zakudya zofunika m'thupi la munthu komanso kukhala ndi thanzi labwino.
Momwe mungagwiritsire ntchito ufa wa oat? - Kupitilira zotheka zopanda malire za "kuphika"
Ichi ndi gawo lodabwitsa kwambiri la ufa wa oat! Sikuti kungoviika ndi kumwa kokha ayi
(1) Gulu la chakumwa chapompopompo:
Classic oatmeal: Njira yoyamba yodyera ndi kusakaniza ndi madzi otentha, mkaka kapena mkaka wa zomera.
Mphamvu ya milkshake / Smoothie: Onjezani supuni imodzi kuti muwonjezere kusasinthasintha komanso zakudya
(2) Katundu Wowotcha (Kiyi Yokweza Thanzi)
Kusintha ufa: Popanga zikondamoyo, ma waffles, ma muffins, makeke, makeke, mkate, m'malo mwa 20% -30% ya ufa wa tirigu ndi ufa wa oat kumatha kukulitsa kwambiri zakudya zamafuta, kupangitsa kuti zinthu zowotchazo zikhale zathanzi komanso zokoma.
(3) Kuphika kukhuthala
Zokhuthala zachilengedwe komanso zathanzi: Zitha kulowa m'malo mwa wowuma ndikugwiritsidwa ntchito kukhwimitsa supu, sosi ndi supu zanyama. Ili ndi mawonekedwe osalala komanso olemera muzakudya.
(4) Njira zopangira zakudya
Kupaka bwino: Valani chifuwa cha nkhuku ndi minofu ya nsomba ndi ufa wa oat ndikuwotcha. Kutsika kudzakhala crispy ndi wathanzi.
Pangani mipiringidzo / mipira yopatsa mphamvu: Sakanizani ndi mtedza, zipatso zouma, uchi, ndi zina zotero, ndikuzipanga kukhala mipira kapena mizere ngati zokhwasula-khwasula zathanzi.
Pomaliza, ufa wa oat siwolowa m'malo mopanda pake koma chakudya chamakono chathanzi chomwe chimaphatikiza zakudya, zosavuta komanso magwiridwe antchito ambiri. Zimapangitsa kudya kwa thanzi kukhala kosavuta, kosangalatsa komanso kokoma.
Nthawi yotumiza: Aug-29-2025