Ifu ya Oat, nkuko izina ribigaragaza, ni ifu ikorwa no gusya ingano za oat zikuze nyuma yo kubanza kuvurwa nko gukora isuku, guhumeka no gukama.
Agaciro nyamukuru k'ifu ya oat: Kuki bikwiye kurya?
Ⅰ：Ubwinshi bwimirire
（1）Ikungahaye kuri fibre yibiryo: cyane cyane fibre soluble β -glucan, ifasha kugumana urugero rwa cholesterol isanzwe, kugenga isukari yamaraso, guteza imbere ubuzima bwamara no gutanga ibyuzuye byuzuye.
（2）Carbohydrates yo mu rwego rwo hejuru: Nkibiryo bya GI nkeya (Indwara ya glycemic), birashobora gutanga ingufu zihamye kandi zirambye, bikarinda kuzamuka gutunguranye no kugwa mu isukari yamaraso.
（3）Intungamubiri za poroteyine: Ikungahaye kuri poroteyine y'ibimera, vitamine B, magnesium, fosifore, zinc, fer, n'ibindi.
Ⅱ：Kuryoha no gusya
（1）Imiterere ni silike kandi yoroshye: Ugereranije na oatmeal, ifu yifu ifite imiterere yoroshye kandi iremewe cyane cyane kubana, abasaza nabakurikirana ibintu byoroshye.
（2）Biroroshye gusya no kuyinyunyuza: Nyuma yo gusya, intungamubiri zayo zoroha cyane kandi zinjizwa numubiri wumuntu.
Ⅲ：Byoroshye
Witegure-kurya utetse: Gusa vanga n'amazi ashyushye cyangwa amata ashyushye hanyuma ukangure umunota umwe kugirango ukore igikombe cya oatme nziza kandi ihumura. Nibisubizo byiza bya mugitondo kubuzima bwihuta.
Nibihe bigize intungamubiri zifu ya oat?
（1）Carbohydrates: Hamwe nibirimo hafi 65%, ibyingenzi byingenzi ni ibinyamisogwe, bishobora gutanga imbaraga kumubiri wumuntu.
（2）Poroteyine: Hamwe n'ibirimo hafi 15%, birimo aside amine yose ya ngombwa, ifite ibice bisa neza, kandi bifite intungamubiri nyinshi.
（3）Ibinure: Ifite hafi 6%, hamwe na hamwe ni aside irike idahagije nka acide linoleque, ifasha ubuzima bwumutima.
（4）Indyo y'ibiryo: Hamwe n'ibirimo hafi 5% kugeza 10%, ikungahaye kuriβ -glucan, fibre fibre fibre fibre ifasha kongera guhaga, guteza imbere amara, no kuzamura ubuzima bwamara.
（5）Vitamine n'imyunyu ngugu: Ifite vitamine n'imyunyu ngugu itandukanye nka vitamine B1, vitamine B2, niacin, calcium, fer, na zinc, bifasha mu gukomeza imirimo isanzwe y'umubiri.
Ni izihe nyungu n'imikorere y'ifu ya oat?
（1）Kugabanya cholesterol: Oat β -glucan ifasha kugabanya urugero rwa cholesterol yuzuye hamwe na cholesterol ya lipoprotein nkeya mu maraso, bikagabanya ibyago byindwara zifata umutima.
（2）Kugenzura isukari mu maraso: Ifite igipimo gito cya glycemic. Indyo y'ibiryo irashobora gutinza igogorwa no kwinjiza karubone, ifasha mukugenzura isukari mu maraso kandi ikwiriye abarwayi ba diyabete kurya.
（3）Guteza imbere amara yo mu nda: Fibre yuzuye indyo yuzuye irashobora guteza imbere amara, ifasha igogora no kwirinda kuribwa mu nda.
（4）Antioxidant na anti-inflammatory: Peatide ya Oat igira antioxydants na anti-inflammatory, ifasha kwirinda indwara zidakira.
（5）Kuzuza imirire: Irimo vitamine zitandukanye, imyunyu ngugu, nibindi, bishobora gutanga intungamubiri zikenewe numubiri wumuntu kandi bikagumana ibyiza we
Nigute ushobora gukoresha ifu ya oat? - Kurenga kure ibishoboka bitagira akagero byo "guteka"
Iki nigice cyiza cyane cyifu ya oat! Ntabwo ari uburyo bwo gushiramo no kunywa gusa
（1 category Icyiciro cyibinyobwa ako kanya:
Oatmeal Classic: Uburyo bwibanze bwo kubirya ni ukuvanga n'amazi ashyushye, amata cyangwa amata y'ibihingwa.
Ingufu zamata / Smoothie: Ongeramo ikiyiko kimwe kugirango wongere ubudahwema nimirire
（2 Good Ibicuruzwa bitetse (Urufunguzo rwo kuzamura ubuzima)
Gusimbuza ifu imwe: Iyo ukora pancake, wafle, muffins, keke, ibisuguti, umutsima, gusimbuza 20% -30% yifu yingano nifu ya oat birashobora kongera cyane fibre yibiryo, bigatuma ibicuruzwa bitetse bifite ubuzima bwiza kandi biryoha.
（3） Guteka kubyimbye
Umubyimba usanzwe kandi ufite ubuzima bwiza: Irashobora gusimbuza ibinyamisogwe kandi bigakoreshwa mu kubyibuha isupu yuzuye, isosi hamwe nisupu yinyama. Ifite imiterere yoroshye kandi ikungahaye ku mirire.
（4 ways Uburyo bushya bwo kurya
Igifuniko cyiza: Kwambika amabere yinkoko hamwe n amafi yuzuza ifu ya oat hanyuma ukabisya. Urusenda ruzaba ruto kandi rufite ubuzima bwiza.
Kora utubari / imipira yingufu: Kuvanga nimbuto, imbuto zumye, ubuki, nibindi, hanyuma ubihindure mumipira cyangwa imirongo nk'ibiryo byiza.
Mu gusoza, ifu ya oat ntabwo isimburwa na monotonous ahubwo ni ibiryo bizima bigezweho bihuza imirire, ibyoroshye nibikorwa byinshi. Bituma kurya neza byoroshye, bishimishije kandi biryoshye。
Igihe cyo kohereza: Kanama-29-2025