Hupfu hweoat, sezita rinoratidza, hupfu hunogadzirwa nekukuya zviyo zveoat zvakakura mushure mekunge vamborapwa sekuchenesa, kupisa nekuomesa.
Iko kukosha kwehupfu hweoat: Sei zvakakodzera kudya?
Ⅰ:High nutritional density
(1）Yakapfuma mune zvekudya fiber: kunyanya soluble fiber β -glucan, inobatsira kuchengetedza yakajairika cholesterol mazinga, kudzora shuga yeropa, kukurudzira hutano hwematumbo uye kupa pfungwa yakasimba yekuzara.
(2）High-quality carbohydrates: Sezvokudya zvakaderera-GI (glycemic Index), zvinogona kupa simba rakagadzikana uye rinogara kwenguva refu, kudzivirira kusimuka kamwe kamwe uye kuwira mushuga yeropa.
(3）Protein uye trace elements: Yakapfuma muprotein yezvirimwa, B mavhitaminzi, magnesium, phosphorus, zingi, iron, nezvimwe.
Ⅱ:Kuravira uye kugaya
(1）Mamiriro acho ane silky uye akapfava: Kuenzaniswa neoatmeal, fomu yehupfu ine chimiro chakapfava uye inogamuchirwa, kunyanya yakakodzera vana, vakura uye avo vanoteedzera chimiro chakapfava.
(2）Zviri nyore kugaya uye kunwa: Mushure mekukuya, chikafu chayo chinogayiwa zviri nyore uye kubatwa nemuviri wemunhu.
Ⅲ:Ultimate kurerukirwa
Kugadzirira-kudya pasina kubika: Ingosanganisa nemvura inopisa kana mukaka unopisa uye simbisa kweminiti imwe kuti uite ndiro ye oatmeal yakatsetseka uye inonhuhwirira. Ndiyo mhinduro yakakwana yekudya kwemangwanani yehupenyu hwekukurumidza.
Ndezvipi zvinovaka muviri zvinoumba oat hupfu?
(1）Carbohydrates: Nezviri mukati me65%, chikamu chavo chikuru isitashi, iyo inogona kupa simba kumuviri wemunhu.
(2）Protein: Nezviri mukati me15%, ine ese akakosha amino acids, ine chiyero chakaringana, uye ine hutano hwakanyanya.
(3）Mafuta: Iine inenge 6%, uye ruzhinji rwuri unsaturated fatty acids se linoleic acid, iyo inobatsira pahutano hwemwoyo.
(4）Dietary fiber: Iine zvirimo zvingangoita 5% kusvika 10%, yakapfuma mukatiβ -glucan, mvura-soluble dietary fiber inobatsira kuwedzera satiety, kukurudzira intestinal peristalsis, nekuvandudza hutano hwematumbo.
(5）Mavhitamini nemamineral: Iine mavhitamini akasiyana siyana nemamineral akadai sevhitamini B1, vhitamini B2, niacin, calcium, iron, uye zinc, izvo zvinobatsira kuchengetedza zvakajairwa mashandiro emuviri.
Ndezvipi zvinobatsira uye mabasa ehupfu hweoat?
(1）Kuderedza cholesterol: Oat β -glucan inobatsira kuderedza mazinga echolesterol yakazara uye yakaderera-density lipoprotein cholesterol muropa, kuderedza ngozi yezvirwere zvemwoyo.
(2）Kudzora shuga yeropa: Iine yakaderera glycemic index. Dietary fiber inogona kunonoka kugayiwa uye kubatwa kwemacarbohydrates, ayo anobatsira pakudzora mazinga eshuga uye anokodzera varwere vane chirwere cheshuga kuti vadye.
(3）Kukurudzira intestinal peristalsis: Yakawanda yekudya fiber inogona kukurudzira intestinal peristalsis, kubatsira kugaya uye kudzivirira kuvimbiswa.
(4）Antioxidant uye anti-inflammatory: Oat peptides ine antioxidant uye anti-inflammatory effects, iyo inobatsira kudzivirira zvirwere zvisingaperi.
(5）Kuwedzera zvinovaka muviri: Iine mavhitamini akasiyana siyana, zvicherwa, nezvimwe, izvo zvinogona kupa chikafu chinodiwa nemuviri wemunhu uye kuchengetedza hutano hwake.
Nzira yekushandisa oat hupfu? -Kure kure nemikana isingaperi ye "kubika"
Ichi ndicho chikamu chinoshamisa cheupfu hweoat! Haisi yekungonwisa nekunwa chete
(1) Chikamu chechinwiwa chiriporipo:
Classic oatmeal: Nzira huru yekuidya ndeyekusanganisa nemvura inopisa, mukaka kana mukaka wezvirimwa.
Energy milkshake / Smoothie: Wedzera imwe spoonful kuti uwedzere kusimba uye hutano
(2) Zvinhu zvakabikwa (Kiyi yeKuvandudza Hutano)
Kutsiva humwe hupfu: Paunenge uchigadzira mapakeke, waffles, muffin, makeke, makuki, chingwa, kutsiva 20% -30% yehupfu hwegorosi nehupfu hweoat inogona kuwedzera zvakanyanya chikafu chefiber, zvichiita kuti zvinhu zvakabikwa zvive zvine hutano uye zvakanyanya kunaka.
(3) Kubika kukora
Yakasikwa uye ine hutano thickener: Inogona kutsiva starch uye kushandiswa kukobvuta soups, sosi uye nyama soups. Iine chimiro chakatsetseka uye yakapfuma mukudya.
(4) Nzira dzekugadzira dzekudya
Kupfekedza zvine hutano: Pfeka zamu rehuku nemafillet ehove neupfu hweoat wobva waagocha. Iyo crust ichava crispy uye hutano.
Gadzira mabhara / mabhora emagetsi: Asanganise nenzungu, michero yakaomeswa, uchi, nezvimwe, uye agadzire kuita mabhora kana mitsetse sekudya kunovaka muviri.
Mukupedzisa, hupfu hweoat haisi inotsiva inotsiva asi chikafu chemazuva ano chine hutano chinosanganisa hutano, kureruka uye kuwanda-kushanda. Inoita kuti kudya kune utano kuve nyore, kunonakidza uye kunonaka.
Nguva yekutumira: Aug-29-2025