Oats na-abụ abụba ma ọ bụ felata?

Ndinaya

• Otu esi eji otutu eme ka ị ghara ibu ibu
• Menu na otis ifelata
• Ezi Nri Ime Oatmeal
• Ìhè oatmeal porridge
• Oat bran pancake

A na-ewere ọka dị ka otu n'ime mkpụrụ ọka kachasị mma na nke kachasị mma, ebe ọ bụ na ha bara ọgaranya na vitamin B na E, mineral dị ka potassium, phosphorus na magnesium, carbohydrates, protein, fibers and antioxidants, nke na-eweta ọtụtụ uru ahụ ike dịka ụkọ ọnwụ, belata. ọbara shuga na ọkwa cholesterol na igbochi ọrịa obi, dịka ọmụmaatụ.

Oats bụ ezigbo nri nye ndị chọrọ ịdalata n’ihi na ọ na-ekwe ka mgbaze dị nfe ma dịkwa nwayọ na, na mgbakwunye, eriri ya, dị ka beta-glucan, na-eme ka afọ ojuju, na-achịkwa agụụ, na-ebelata nsị nke abụba, na-eme ka afọ ntachi dịkwuo mma. ., mezie eriri afọ na ibelata afọ bloating. Hụ uru nile nke otis.

Agbanyeghị, ọka oat na-eme ma ọ bụrụ na e rie ya n'ọtụtụ buru ibu ebe ọ bụ nri nwere ọtụtụ calorie, dịka ọmụmaatụ 100 g otis nwere calorie 366. Ya mere, ọ dị mkpa iri nri kwesịrị ekwesị, yana nduzi nke onye na-edozi ahụ, iji nweta nsonaazụ achọrọ.

Otu esi eji otutu eme ka ị ghara ibu ibu

Iji nyere gị aka ịkwụsị ibu, a ga-eri ọka a ga-eri kwa ụbọchị na nke kachasị nke ngaji atọ kwa ụbọchị, enwere ike iji ya n'ụdị porridge ma ọ bụ tinye ya na mkpụrụ osisi egbutu ma ọ bụ nke a zọpịa, na yogurts, ihe ọicesụ andụ na vitamin.

Zọ kachasị mma iji jiri oat bụ n'ụdị flakes, ebe ọ nwere ezigbo eriri nke nwere ike ịbawanye mmetụta nke afọ ojuju na ihu ọma nha.

Ndị kachasị edozi, dị ka ntụ ọka ma ọ bụ bran, nwere obere eriri na, ya mere, nwere ike inwe obere mmetụta na ọnwụ. N'agbanyeghị nke ahụ, ha bụ nhọrọ ahụike ka mma iji dochie ntụ ọka wit, dịka ọmụmaatụ.

Menu na otis ifelata

Otis kwesịrị ị consumedụ ma ọ dịkarịa ala ugboro 4 kwa izu, enwere ike ịgụnye ya na nri dị ka egosiri na menu ndị a:

Nke a bụ naanị ihe atụ nke nchịkọta nhọrọ, nke na-adịghị anabata mkpa nke onye ọ bụla. Ihe kachasị mma bụ ịkpọtụrụ onye na-edozi ahụ iji mepụta atụmatụ nri onye ọ bụla.

Ezi Nri Ime Oatmeal

Quickfọdụ ngwa ngwa, dị mfe iji kwadebe ma na-edozi oat Ezi ntụziaka bụ:

Ìhè oatmeal porridge

Enwere ike iji porridge a maka nri ụtụtụ ma ọ bụ nri abalị.

Efrata

• 200 mL nke mmiri ara ehi ma ọ bụ nke mmiri ara (soy, almọnd ma ọ bụ oat, dịka ọmụmaatụ);
• 3 tablespoons nke akpọrepu otis;
• Cinnamon nụrụ ụtọ;
• Sweetener (nhọrọ).

Nkwadebe mode

Gwota oat na mmiri ara ehi ma mee ka oku ruo mgbe o di uto. Tinye pawuda na mkpụrụ osisi sliced, dị ka apụl.

Oat bran pancake

Ntụziaka a na-amịpụta 1 nri na pancake nwere ike jupụta na uto.

Efrata

• 2 tablespoons nke oat bran;
• 4 tablespoons nke mmiri;
• 1 akwa;
• 1 obere nnu;
• Oregano na ose nụrụ ụtọ;
• Nri na-atọ ụtọ.

Nkwadebe mode

Ghichaa ihe niile dị na blender ma mee pancake na skillet nonstick. Jupụta na ọkụkọ shredded ma ọ bụ tuna na akwụkwọ nri, ị nwere ike iji mkpụrụ osisi na mmanụ a honeyụ mee pancake dị ụtọ.

Lelee vidiyo dị n'okpuru ebe a maka usoro oat achicha iji mee n'ụlọ: