Boiled on dej oatmeal porridge - ib pluag mov noj qab nyob zoo nrog calorie tsawg. Qhov no zaub mov thaum pib ntawm lub hnub nrog Library noj tsis tsuas yog nyob rau hauv Russia, tab sis kuj nyob rau hauv teb chaws Askiv thiab Scotland, ntxiv rau oatmeal zib mu, butter, txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav.
Cov txiaj ntsig ntawm oatmeal rau hauv dej
Oat porridge ntawm dej, tsis muaj suab thaj thiab roj, muaj 88 kcal ib 100 g Cov feem pua ntawm cov nqaijrog, zaubmob thiab carbohydrates hauv oatmeal hauv dej zoo zoo thiab zoo heev rau lub cev. Oatmeal porridge boiled nyob rau hauv cov mis nyuj yog ntau caloric tshaj dej, thiab muaj 105 calories.
Qhov tseem ceeb ntawm oatmeal porridge yog txiav txim siab los ntawm cov nplua nuj muaj pes tsawg leeg. Cov ntsiab lus ntawm cov vitamins (A, B, E, K, PP), cov tshuaj minerals (fluorine, silicon, iodine, sulfur, zinc, iron, phosphorus, calcium, magnesium), thiab cov amino acids uas tseem ceeb (tryptophan, lysine) muab cov khoom no ib qho chaw tshwj xeeb hauv kev noj haus ntawm txiv neej. Tam sim no nyob rau hauv lub oatmeal thiab organic acids (oxalic, malonic, erucic), thiab tseem ceeb roj.
Oat rog muaj ntau feem pua ntawm unsaturated fatty acids, uas accelerate metabolism thiab pab txo cov radical dawb. Tab sis, hmoov tsis zoo, cov rog hauv oat flakes yog sai sai heev oxidized thiab rancid, yog li no cov khoom yuav tsum tsis txhob muab rau ntev.
Kev siv oatmeal hauv dej kuj muaj nyob rau hauv qhov tseeb tias nws yog ib qho zoo tshaj plaws adsorbent. Oatmeal muaj peev xwm ntxuav lub cev ntawm cov sib txuas ntawm hnyav hlau thiab lwm yam tshuaj lom neeg, uas yog ib qho tseem ceeb rau cov neeg nyob hauv megacities, thiab rau cov neeg xav kom poob phaus thiab rejuvenate lub cev.
Cov kws kho mob pom zoo xws li hauv cov khoom noj khoom haus porridge ntawm cov dej nyob hauv cov ntshav uas muaj ntshav qab zib hauv cov ntshav, kab mob hauv lub plawv, siab roj cholesterol, osteoporosis, lub siab thiab kab mob hauv lub plab, mob ntshav qab zib thiab kab mob ntawm lub plab thiab cov hnyuv.
Thiab oatmeal porridge zoo kawg nkaus kho cov suab nrov thiab tshem tawm qhov phem mus ob peb vas. Vitamin B6, uas yog ib feem ntawm oatmeal, stimulates tus tsim ntawm serotonin, ncaj qha mus rau lub mus ob peb vas.
Kev noj haus ntawm oatmeal porridge
Noj cov zaubmov hauv oatmeal - noj zaubmov zoo, ua tsaug rau qhov twg rau 1-2 lub limtiam koj tuaj yeem noj lub cev los ntawm cov tshuaj phem thiab poob phaus los ntawm 3-5 kg. Lub ntsiab tais diav ntawm no noj yog oatmeal, uas yuav tsum tau siav rau hauv dej, tsis muaj ntxiv roj, qab zib thiab mis nyuj. Qhov no zaub mov yuav tsum tau noj 3 zaug ib hnub twg nyob rau hauv feem me me - 100-150 g.
Raws li cov khoom noj txom ncauj uas tau teem caij 2 zaug hauv ib hnub, raug tso cai:
- tsawg-calorie txiv hmab txiv ntoo (txiv kab ntxwv, txiv kab ntxwv, txiv kab ntxwv, txiv apples, pears, plums);
- zaub (txiv lws suav, radishes, cucumbers, tswb peppers, beets, cabbage, carrots);
- zaub xam lav zaub;
- taum;
- qhuav txiv hmab txiv ntoo (prunes, qhuav apricots, figs);
- fermented mis nyuj khoom (kefir, bifid, natural yoghurt).
Tsis txhob hnov qab txog tus nqi ntawm cov kua tsim nyog rau kev ua hauj lwm ntawm lub cev - 1.5-2 liters ib hnub twg. Koj tuaj yeem haus dej txiv kab ntxwv, txiv kab ntxwv qaub, txiv lws suav, kua thiab kua txiv hmab txiv ntoo (200 ml), ntsuab tshuaj yej . Koj yuav tsum haus 30 feeb ua ntej thiab 1.5 teev tom qab noj mov. Ua kom tiav cov tshuaj tsis huv, nutritionists xav tias thaum noj zaub mov noj cov tshuaj vitamin-ntxhia ntau.
Txawm hais tias tseem pab ntau, raws li dieticians, oatmeal ntawm dej yog tsis ua noj, tab sis steaming. Nws yog qhov yooj yim tshaj plaws ua li no thaum hmo ntuj. Siv ib nrab ib khob ntawm oatmeal thiab ncuav ib khob ntawm dej kub, qhwv lub thawv nrog porridge thiab muab tso rau hauv ib qho chaw sov. Nyob rau hauv thaum sawv ntxov koj yuav muab me ntsis berries los yog txiv hmab txiv ntoo qhuav nyob rau hauv ib tug porridge, ib tug teaspoon ntawm zib mu.
Sample zaub mov noj zaub mov ntawm steamed oatmeal:
- tshais: 100-150 ml steamed oatmeal rau hauv dej;
- thib ob tshais: 200 ml ntawm kefir los yog ntuj yoghurt;
- Noj su: 100-150 ml steamed oatmeal nyob hauv dej nrog koj niam thiab txiv hmab txiv ntoo los yog kua txiv hmab txiv ntoo;
- tav su dua: ib nrab txiv lws zoov, ntsuab tshuaj yej;
- Noj hmo: 100-150 ml ntawm steamed oatmeal hauv dej nrog cov txiv hmab txiv ntoo qhuav - prunes (2 pcs.), Qoob qoob loo (2 pcs), figs (1 pc.).
Kev noj haus ntawm oatmeal tsis haum rau cov neeg uas muaj ib leeg tsis txaus ntseeg rau oats, mob raum tsis ua haujlwm, teebmeem plawv, zoo li cov kab mob kis tau yooj yim. Nco ntsoov tias kev siv lub oatmeal nquag siv lub qhov cem quav. Txawm tias cov ntsev tsis muaj caloric ntsiab lus ntawm oatmeal hauv dej, xws li kev noj haus tsis pom zoo rau cov neeg uas koom nrog kev ntaus pob ncaws pob, vim hais tias lawv xav tau protein ntau hauv lawv cov khoom noj.