5 isi uru ahụike oat

Ndinaya

• 1. Na-ebelata cholesterol ọjọọ
• Na-achịkwa ọkwa shuga dị n'ọbara
• 3. Na-enyere gị aka ifelata
• 4. Na-egbochi ọnya afọ
• 5. Na-ebelata obara mgbali elu
• Ozi nri na otu esi eji ya
• Oatmeal kuki uzommeputa

Oats bụ otu n’ime mkpụrụ osisi kachasị mma n’ihi na, na mgbakwunye na enweghị gluten, ha bụ isi ihe dị mkpa dị na vitamin dị iche iche, mineral, fibers na antioxidants dị mkpa maka ndụ dị mma, nke na-eme ya nnukwu nri.

Na mgbakwunye na ịdị oke mma, enwere ike ịgụnye oat n'ihe fọrọ nke nta ka ọ bụrụ ụdị nri niile, ọbụlagodi na ọrịa shuga, ebe ọ na-enyere aka ịchịkwa ogo shuga dị n'ọbara. Ọ na - enye aka belata ọkwa kọlestrọl, ọ na - echekwa obi na ọbụla na - eme ka usoro ahụ ji alụso ọrịa ọgụ.

1. Na-ebelata cholesterol ọjọọ

Oats bara ọgaranya na ụdị eriri ụfọdụ, nke a maara dị ka beta-glucan, nke na-ebelata ọkwa cholesterol n'ọbara ma belata ihe ize ndụ nke nnukwu ọrịa obi, dịka nkụchi obi ma ọ bụ ọrịa strok.

Iji nweta uru a, a na-atụ aro ka ị rie opekata mpe gram atọ nke beta-glucan kwa ụbọchị, nke ruru ihe dịka gram 150 nke otis.

Na-achịkwa ọkwa shuga dị n'ọbara

N'ihi na ọ bara ọgaranya na fiber, ọkachasị ụdị beta-glucan, ọka oat na-enwe ike igbochi nkọ dị nkọ n'ọbara shuga dị n'ọbara. Yabụ, ịmalite ụbọchị na efere oatmeal, dịka ọmụmaatụ, bụ ụzọ magburu onwe ya iji chịkwaa ọrịa shuga na ọbụna gbochie ya ịmalite, n'ihe banyere ndị na-arịa ọrịa shuga.

3. Na-enyere gị aka ifelata

Oats bụ ezigbo enyi maka nri ọnwụ, dị ka eriri ha na-akpali mmepụta nke hormone na eriri afọ nke na-eme ka mmetụta nke afọ ojuju na-abawanye, na-egbochi agụụ ịpụta ọtụtụ mgbe.

Ya mere, iri otis ụbọchị niile bụ atụmatụ dị mma iji belata nri calorie, na-eme ka ọnwụ dị arọ.

4. Na-egbochi ọnya afọ

Oat fibers na-enyere eriri afọ aka ịrụ ọrụ, igbochi afọ ntachi na nchịkọta toxins nke nwere ike ibute kansa. Ọzọkwa, oat ka nwere phytic acid, ihe na-enye aka ichebe mkpụrụ ndụ eriri afọ site na ngbanwe nke nwere ike ibute etuto.

5. Na-ebelata obara mgbali elu

Oats bara ọgaranya na antioxidants, karịsịa na ụdị a maara dị ka avenanthramide, nke na-eme ka mmepụta nke nitric oxide dị na ahụ. Nke a nitric oxide na-enyere ọbara arịa izu ike, ikwado ọbara mgbasa na ẹsụhọde ọbara mgbali.

Ozi nri na otu esi eji ya

Isiokwu na-esonụ na-egosi ekwukwa n'akwụkwọ mejupụtara ke 100 g nke akpọrepu otis.

Otis nwere ike iwesa n'ụdị flakes, ntụ ọka ma ọ bụ granola, ma enwere ike itinye ya na nkwadebe kuki, ofe, broth, achịcha, achịcha, achịcha na achịcha.

Na mgbakwunye, enwere ike iri ya n'ụdị porridge na iji mepụta ọtụtụ nri dị ka cod dumplings na meatballs. Hụ menu zuru ezu na otis ka ị ghara ibu ibu.

Oatmeal kuki uzommeputa

Efrata

• 1 iko nke akpọrọ oat tea
• 1 iko shuga shuga
• ½ iko gbazee ìhè margarine
• 1 akwa
• 2 tablespoons nke ntụ ọka wit dum
• ½ teaspoon nke vanilla kachasi mkpa
• 1 pinch nke nnu

Nkwadebe mode

Kpoo akwa ahụ nke ọma ruo mgbe oyi. Tinye shuga na margarine ma gwakọta ya na ngaji.Jiri nke nta nke nta tinye ihe ndị ọzọ, na-akpali nke ọma. Jiri kuki ma obu ofe mebe kuki ahu, dika ochicho ha choro, ma tinye ya na mmanu mmanu, dobe ohere di n'etiti cookies. Kwe ka ị ghee ya na oven na 200ºC maka nkeji iri na ise ma ọ bụ ruo mgbe ha nwere agba.

Ọzọkwa lelee oatmeal uzommeputa na-enyere aka ịchịkwa ọrịa shuga.

Hụ kwa uzommeputa maka achicha oat na-adighi nri oyuyo ime n’ulo, site n’ile vidiyo ndia: