Umgubo we-oat, njengoko negama libonisa, ngumgubo owenziwe ngokusila iinkozo ze-oat ezivuthiweyo emva kokuba zifumene unyango lwangaphambili olufana nokucoca, ukutshisa kunye nokomisa.
Ixabiso eliphambili lomgubo we-oat: Kutheni kufanelekile ukutya?
Ⅰ:Ukuxinana okuphezulu kwezondlo
(1）Isityebi kwifiber yokutya: ngakumbi i-fiber e-soluble β -glucan, inceda ukugcina amanqanaba e-cholesterol aqhelekileyo, ukulawula iswekile yegazi, ukukhuthaza impilo yamathumbu kunye nokubonelela ngengqiqo eqinileyo yokuzala.
(2）I-carbohydrates ekumgangatho ophezulu: Njengokutya okuphantsi kwe-GI (i-glycemic Index), banokunika amandla azinzileyo kunye nexesha elide, ukukhusela ukunyuka ngokukhawuleza kunye nokuwa kwishukela legazi.
(3）Iiprotheyini kunye nezinto ezilandelwayo: Zityebile kwiprotheni yezityalo, iivithamini B, i-magnesium, i-phosphorus, i-zinc, isinyithi, njl.
Ⅱ:Ukungcamla kunye nokwetyisa
(1）Ubume be-silky kwaye bubucayi: Xa kuthelekiswa ne-oatmeal, ifom ye-powder ine-texture epholileyo kwaye iyamkeleka ngakumbi, ifaneleka ngakumbi kubantwana, abantu abadala kunye nabaphishekela ukuthungwa okuthambileyo.
(2）Kulula ukwetyisa nokufunxa: Emva kokusila, izondlo zayo zetyiswa lula yaye zifunxeka ngumzimba womntu.
Ⅲ:Uncedo olugqibeleleyo
Ukulungele ukutya ngaphandle kokupheka: Hlanganisa nje ngamanzi ashushu okanye ubisi olushushu kwaye uvuselele umzuzu omnye ukwenza isitya se-oatmeal egudileyo kunye nevumba elimnandi. Sisisombululo sakusasa esigqibeleleyo kubomi obukhawulezayo.
Ngawaphi amacandelo esondlo somgubo we-oat?
(1）Iikhabhohayidrethi: Ngomxholo omalunga ne-65%, eyona nxalenye yazo sisitatshi, esinokunika amandla kumzimba womntu.
(2）Iprotheyini: Ngomxholo omalunga ne-15%, iqulethe zonke ii-amino acids ezibalulekileyo, inokwakheka okulinganayo, kwaye inezondlo eziphezulu.
(3）Amafutha: Iqulethe malunga ne-6%, kunye nesininzi se-unsaturated fatty acids ezifana ne-linoleic acid, eziluncedo kwimpilo yentliziyo.
(4）Ifiber yokutya: Ngomxholo omalunga ne-5% ukuya kwi-10%, ityebile kuyoβ -i-glucan, i-fiber yokutya e-soluble yamanzi enceda ukwandisa ukuhlutha, ukukhuthaza i-intestinal peristalsis, kunye nokuphucula impilo yamathumbu.
(5）Iivithamini kunye neeminerali: Iqulethe iivithamini ezahlukeneyo kunye neeminerali ezifana ne-vitamin B1, i-vitamin B2, i-niacin, i-calcium, i-iron, kunye ne-zinc, enceda ukugcina imisebenzi eqhelekileyo yomzimba.
Ziziphi iingenelo kunye nemisebenzi yomgubo we-oat?
(1）Ukunciphisa i-cholesterol: I-Oat β -glucan inceda ukunciphisa amanqanaba e-cholesterol epheleleyo kunye ne-low-density lipoprotein cholesterol egazini, ukunciphisa umngcipheko wezifo zenhliziyo.
(2）Ukulawula iswekile yegazi: Inesalathiso esisezantsi se-glycemic index. Ifiber yokutya inokulibazisa ukugaya kunye nokufunxwa kweekhabhohayidrethi, eziluncedo ekulawuleni amanqanaba eswekile esegazini kwaye ilungele ukutyiwa ngabaguli abanesifo seswekile.
(3）Ukukhuthaza i-peristalsis yamathumbu: I-fiber eninzi yokutya inokukhuthaza i-intestinal peristalsis, incedise ukugaya kunye nokuthintela ukuqhina.
(4）I-Antioxidant kunye ne-anti-inflammatory: I-oat peptides ine-antioxidant kunye ne-anti-inflammatory effects, enceda ukukhusela izifo ezingapheliyo.
(5）Ukongezelela isondlo: Ineevithamini ezahlukeneyo, iiminerali, njl.njl., ezinokubonelela ngezondlo ezifunwa ngumzimba womntu kwaye zihlale zisempilweni.
Indlela yokusebenzisa umgubo oat? -Ngaphaya kakhulu kwamathuba angapheliyo "okwenza utywala"
Le yeyona nto imangalisayo yomgubo we-oatmeal! Asiyonto nje yokufunxa nokusela
(1) Udidi lwesiselo ngoko nangoko:
I-oatmeal ye-Classic: Indlela esisiseko yokutya kukuxuba namanzi ashushu, ubisi okanye ubisi lwezityalo.
I-Milkshake yamandla / i-Smoothie: Yongeza i-spoonful enye ukwandisa ukuhambelana kunye nesondlo
(2) Iimpahla ezibhakiweyo (Isitshixo soPhuculo lweMpilo)
Ukutshintsha umgubo othile: Xa usenza iipanekuku, iiwaffles, iimuffins, iikeyiki, iikuki, isonka, ukutshintsha i-20%-30% yomgubo wengqolowa ngomgubo we-oatre kunokonyusa kakhulu umthamo wefayibha yokutya, wenze iimpahla ezibhakiweyo zibe sempilweni kwaye zibe nencasa ngakumbi.
(3) Ukupheka ukujiya
I-thickener yendalo kunye nesempilweni: Ingathatha indawo yesitatshi kwaye isetyenziswe ukujiya isuphu eshinyeneyo, iisosi kunye neesuphu zenyama. Inokwakheka okugudileyo kwaye ityebile kwisondlo.
(4) Iindlela zokutya ezidala
Ukwaleka okunempilo: Tyikitya ibele lenkukhu kunye neefayili zeentlanzi ngomgubo we-oatre uze uziqhole. I-crust iya kuba crispy kwaye inempilo.
Yenza imivalo yamandla / iibhola: Zixube kunye namandongomane, iziqhamo ezomisiweyo, ubusi, njl.
Ukuqukumbela, umgubo we-oat ayisiyonto ithatha indawo ye-monotonous kodwa kukutya okunempilo kwanamhlanje okudibanisa isondlo, ukulungeleka kunye nokusebenza okuninzi. Yenza ukutya okunempilo kube lula, kunomdla kwaye kumnandi.
Ixesha lokuposa: Aug-29-2025