Ufulawa we-oat, njengoba negama libonisa, impushana eyenziwe ngokugaya izinhlamvu ze-oat ezivuthiwe ngemva kokwelashwa kwangaphambili okufana nokuhlanza, ukushunqisa nokomisa.
Inani eliyisisekelo likafulawa oat: Kungani kuwufanele ukudla?
Ⅰ:Ukuminyana okuphezulu komsoco
(1）Icebile ku-fiber yokudla: ikakhulukazi i-fiber e-soluble β -glucan, isiza ukugcina amazinga e-cholesterol evamile, ilawula ushukela wegazi, ikhuthaze impilo yamathumbu futhi inikeze umuzwa onamandla wokugcwala.
(2）Ama-carbohydrate ekhwalithi ephezulu: Njengokudla kwe-GI ephansi (Inkomba ye-glycemic), anganikeza amandla azinzile futhi ahlala isikhathi eside, avimbele ukunyuka okungazelelwe kanye nokwehla kushukela wegazi.
(3）Amaprotheni kanye nezakhi zokulandelela: Acebile amaprotheni ezitshalo, amavithamini B, i-magnesium, i-phosphorus, i-zinc, insimbi, njll.
Ⅱ:Ukunambitha nokugaya
(1）Ukuthungwa ku-silky futhi kuthambile: Uma kuqhathaniswa ne-oatmeal, ifomu le-powder linokwakheka okubushelelezi futhi liyamukeleka, ikakhulukazi lifanele izingane, asebekhulile nalabo abaphishekela ukuthungwa okubucayi.
(2）Kulula ukugaya nokumunca: Ngemva kokugaya, imisoco yayo igayeka kalula futhi imunce umzimba womuntu.
Ⅲ:Ukufaneleka kokugcina
Usulungele ukudliwa ngaphandle kokupheka: Vele uhlanganise namanzi ashisayo noma ubisi olushisayo bese ugoqa umzuzu owodwa ukuze wenze indishi ye-oatmeal ebushelelezi nephunga elimnandi. Isixazululo esiphelele sasekuseni sempilo esheshayo.
Yiziphi izingxenye zokudla okunomsoco kafulawa we-oat?
(1）Ama-carbohydrate: Ngokuqukethwe cishe okungama-65%, ingxenye yawo enkulu isitashi, esinganikeza amandla emzimbeni womuntu.
(2）Amaprotheni: Ngokuqukethwe cishe kuka-15%, aqukethe wonke ama-amino acid abalulekile, anokwakheka okulinganiselwe, futhi anomsoco kakhulu.
(3）Amafutha: Aqukethe cishe u-6%, kanti iningi lawo kungamafutha e-unsaturated acids njenge-linoleic acid, anenzuzo empilweni yenhliziyo nemithambo yegazi.
(4）I-fiber yokudla: Ngokuqukethwe okungaba ngu-5% kuya ku-10%, inothileβ -i-glucan, i-fiber yokudla encibilika emanzini esiza ukukhulisa ukusutha, ukukhuthaza i-peristalsis yamathumbu, nokuthuthukisa impilo yamathumbu.
(5）Amavithamini namaminerali: Iqukethe amavithamini namaminerali ahlukahlukene njengovithamini B1, uvithamini B2, i-niacin, i-calcium, i-iron, ne-zinc, asiza ekugcineni imisebenzi evamile yomzimba yomzimba.
Yiziphi izinzuzo nemisebenzi kafulawa oat?
(1）Ukwehlisa i-cholesterol: I-Oat β -glucan isiza ukwehlisa amazinga e-cholesterol ephelele kanye ne-low-density lipoprotein cholesterol egazini, yehlisa ingozi yezifo zenhliziyo.
(2）Ukulawula ushukela wegazi: Inenkomba ye-glycemic ephansi. I-fiber yokudla ingabambezela ukugayeka kokudla kanye nokumuncwa kwama-carbohydrate, okuwusizo ekulawuleni amazinga kashukela egazini futhi kulungele iziguli ezinesifo sikashukela ukuba ziwudle.
(3）Ukuthuthukisa i-peristalsis yamathumbu: I-fiber eningi yokudla ingakhuthaza i-peristalsis yamathumbu, isize ukugayeka kokudla futhi ivimbele ukuqunjelwa.
(4）I-Antioxidant ne-anti-inflammatory: I-Oat peptide inemiphumela elwa nokuvuvukala ne-antioxidant, esiza ukuvimbela izifo ezingapheli.
(5）Ukwengeza ukudla okunomsoco: Kuqukethe amavithamini ahlukahlukene, amaminerali, njll., okunganikeza imisoco edingwa umzimba womuntu futhi ihlale imuhle.
Indlela yokusebenzisa ufulawa oat? - Ngalé kwamathuba angenamkhawulo "wokwenza utshwala"
Lena ingxenye emangalisayo kakhulu kafulawa oat! Akuyona nje eyokucwiliswa emanzini nokuphuza
(1) Isigaba sesiphuzo esisheshayo:
I-oatmeal yakudala: Indlela eyisisekelo yokuyidla ukuyixuba namanzi ashisayo, ubisi noma ubisi lwezitshalo.
I-Milkshake Yamandla/I-Smoothie: Engeza isipuni esisodwa ukwandisa ukungaguquguquki nokudla
(2) Izimpahla ezibhakiwe (Ukhiye Wokuthuthukisa Impilo)
Ukushintsha ufulawa othile: Lapho wenza amakhekhe, ama-waffles, ama-muffin, amakhekhe, amakhukhi, isinkwa, ukushintsha u-20% -30% kafulawa kakolweni ngofulawa we-oat kungakhuphula ngokuphawulekayo okuqukethwe kwefayibha yokudla, kwenze izinto ezibhakiwe zibe nempilo futhi zibe mnandi kakhulu.
(3) Ukupheka ukujiya
I-thickener yemvelo nenempilo: Ingathatha indawo yesitashi futhi isetshenziselwe ukujiyisa amasobho ashubile, amasoso namasobho enyama. Inokwakheka okubushelelezi futhi inothile ngokudla okunomsoco.
(4) Izindlela zokudla ezidala
Ukugqoka okunempilo: Gcoba isifuba senkukhu nezibopho zenhlanzi ngongqimba lukafulawa we-oat bese uwosa. I-crust izoba crispy futhi ibe nempilo.
Yenza amabha/amabhola wamandla: Waxube namantongomane, izithelo ezomisiwe, uju, njll., futhi uwalolonge abe amabhola noma imicu njengokudla okulula okunempilo.
Sengiphetha, ufulawa we-oat awuyona into ebambekayo kodwa ukudla okunempilo kwesimanje okuhlanganisa umsoco, ukunethezeka nokusebenza okuningi. Kwenza ukudla okunempilo kube lula, okuthakazelisayo futhi okumnandi.
Isikhathi sokuthumela: Aug-29-2025