Oatmeal (habore)

Tlhaloso

Li-oats (oatmeal) ke e 'ngoe ea lijo-thollo tse phetseng hantle ka ho fetisisa. Maemo a sejoale-joale a tikoloho a joalo hoo 'mele o koalehang kapele,' me ho bohlokoa ho hloekisa khafetsa kajeno.

Li-oats e ne e le tsa limela tsa moriana ebile li ne li tumme e le panacea ho China ea khale le India. Li-dietetics tsa sejoale-joale, meriana ea setso, cosmetology e sebelisa oats kalafo, ho theola boima ba 'mele le ho nchafatsa bophelo. 'Me li-cookie tsa oatmeal, motoho le lijo-thollo e se e le lijo tse ratoang haholo bakeng sa lijo tsa hoseng.

Li-oats li kile tsa nkuoa e le lijo tsa mehlape le lijo tsa mafutsana. Empa joale e tafoleng ea batho bohle ba khomarelang bophelo bo botle ba bophelo. Re tla fumana hore na ke melemo efe e tlisang oatmeal le hore na ho na le kotsi ho eona

Sebopeho sa Oatmeal le likhalori

Li-oats li ratoa haholo hobane li phetse hantle. 'Me e na le thuso ka lebaka la sebopeho sa eona. Likahare tsa livithamini, trace element, liminerale, liasiti le lioli li matla. Thollo e na le livithamini A, B, E, F; sala morao likarolo - potasiamo, koporo, iodine, manganese, zinki, silicon, selenium, boron, chromium; pantothenic acid; li-amino acid le li-enzyme; matsoai a diminerale le lioli tsa bohlokoa.

• Likahare tsa khalori 316 kcal
• Liprotheine 10 g
• Mafura 6.2 g
• Likhabohaedreite 55.1 g

Nalane ea oatmeal

Libaka tse ka bochabela-leboea tsa China le naha ea Mongolia ea sejoale-joale ke libaka tsa nalane tsa oats. Temo le temo ea semela sena e qalile masimong ana hamorao ho feta ho lema harese kapa koro. Bo-rahistori ba lumela hore habore e ne e tsebahala joalo ka mofoka o neng o sentse libaka tsa boloi nakong eo.

Leha ho le joalo, ha ea ka ea senngoa empa ea sebetsoa hammoho le moetlo oa mantlha ho tloha ha Machaena le Mamongolia ba se ba le seketeng sa bobeli sa lilemo BC. Ho ne ho tsebahala hore na li-oats li na le melemo efe. Ka temo e jalletse leboea, mopeleto o ratang mocheso o ile oa lahleheloa ke bohlokoa ba ona, mme ba ba le tjantjello ea oats e le sejalo se seholo.

NI Vavilov o ile a hlahisa khopolo-taba e joalo ha a bona tšilafalo ea lijalo tse ngotsoeng ka oats nakong ea leeto la ho ea Iran.

Mekhoa ea Europe ea lijalo tsa oat e qalile Mehleng ea Bronze. Bo-rasaense ba li fumane ho seo hona joale e leng Denmark, Switzerland le France. Ba fumane bopaki bo ngotsoeng ba setso litlalehong tsa Dieikhs (IV century BC) le lingoliloeng tsa Pliny e Moholo. Ba morao ba hlokometse hore Bagerike le Baroma ba tšehile hobane Majeremane a ne a etsa motoho ka oats kaha ba bone semeleng sena sepheo sa furu feela.

Bopaki ba litokomane

Bopaki ba litokomane ba ho lengoa ha habore Engelane bo qalile morao ho lekholo la borobeli la lilemo. Ka makholo a lilemo a mangata, li-oatcake e ne e le e 'ngoe ea likarolo tsa mantlha tsa lijo ho baahi ba Scotland le libakeng tse haufi. Tokomane ea khale ka ho fetisisa ea cereological, The Devil-Reaper, e bonts'a satane a etsa masakana lebaleng la oats. Lekholong la bo8 la lilemo, habore e ne e le thepa ea ho ritela biri Nuremberg le Hamburg. Le ha pejana ho ne ho se lijo-thollo ntle le harese tse neng li sebelisoa ka morero ona.

Li-oats ke semela sa selemo le selemo se tsoang Mongolia le leboea-bochabela ho China. Masimo ohle a ratang mocheso a ne a ntse a hola moo, 'me li-oats tse hlaha li ile tsa qala ho silafatsa lijalo tsa eona. Empa ha ba ka ba leka ho e loants'a hobane ba ile ba lemoha thepa ea eona e ntle ea phepo. Butle-butle, habore e ile ea leba leboea 'me ea tlosa lijalo tse ratang mocheso haholo. Ha a ikhohomose haholo, 'me ha ba le Russia ba itse ka eena: "li-oats li tla hlaha ka seeta sa bast."

Oatmeal e ne e sililoe, e batalatsoa, ​​ea siloa hore e be oatmeal, mme ka sebopeho sena, batho ba bangata ba ile ba ja. Phala ea oatmeal, jelly, sopho e teteaneng le li-oatcake li atile haholo Scotland, Scandinavia, Latvia, Marussia le ma Belarus.

Hobaneng ha oats e le molemo

Sebopeho sa li-oats se re lumella ho se nka e le sehlahisoa se ikhethileng se nang le litšobotsi tse fapaneng tsa bohlokoa: li-acid tsa manyolo li tlama lintho tse kotsi ebe li li tlosa 'meleng; faeba e theola maemo a k'holeseterole, e hloekisa mala, e ntlafatsa ts'ebetso ea eona; starch ke khabohaetereite e liehang ho u thusa ho qoba ho ja ho tlōla; livithamini le liminerale ke melemo e ke keng ea latoloa bakeng sa lits'ebetso tsohle.

Moro oa oat ke mofuta o tloaelehileng haholo oa ts'ebeliso ea meriana le prophylactic. E fihlella boholo ba limatlafatsi.

Ha u etsa qeto ea hore na u je eng lijong tsa hoseng, u se ke ua nahana nako e telele, empa ho molemo ho ipheha oatmeal - motoho o phetseng hantle haholo o nang le thepa e mengata ea bongaka. Poleiti ea oatmeal e na le halofo e ntle ea boleng ba letsatsi le letsatsi ba limatlafatsi 'meleng - ka hona, lijo tsa hoseng li hlile li beha molumo bakeng sa letsatsi lohle le tlang, li fana ka matla a hlokahalang le ho ntlafatsa maikutlo.

Litšobotsi tse ntle tsa oatmeal bakeng sa 'mele oa motho li netefalitsoe nako e telele. Pele, ke mohloli o motle ka ho fetisisa oa fiber le lik'habohaedreite. Taba ea bobeli, e na le likarolo tsohle tsa bohlokoahali tsa bophelo bo botle (magnesium, potasiamo, calcium, phosphorus, iron, iodine, zinki le sehlopha sa livithamini kaofela), mme sa boraro, oats ke antioxidant e ntle haholo.

Li-oats lijong

Ha se lefeela hore oatmeal ke karolo e ka sehloohong ea lijo tsa letsatsi le letsatsi tsa linaleli tsa Hollywood hobane tiiso ea botle ke mpa e phetseng hantle. Oatmeal e etsa hore 'mele o sebetse hantle' me e koahela mpa ka filimi e nolofalletsang ts'ebetso ea lijo le ho hloekisa sistimi eohle ea masapo ho tsoa chefo.

Lingaka li fana ka oatmeal ho ba lulang ba tletleba ka ho ruruha, bohloko, ho se utloise bohloko ka mpeng, le ba nang le lefu la gastritis le lefu la seso.

Melemo ea oatmeal le phello ea eona e ntle ho theho le nts'etsopele ea masapo le lisele tsa mesifa (ke ka hona lingaka tsa bana li li khothalletsang bana bohle) ho boloka mosebetsi oa tsamaiso ea potoloho ea mali, ho ntlafatsa lits'ebetso tsa 'mele.

Ke batho ba fokolang feela ba tsebang hore oatmeal e na le biotin e ngata, ntho ea bohlokoa e loantšang dermatitis le ho teneha hoa letlalo, e e khutlisetsang setloaeling, haholo mariha.

Leha e na le likhalori (345 kcal ho ligrama tse 100 tsa oatmeal), e bohlokoa haholo ho ba lekang ho theola liponto tse eketsehileng.

Litlhaloso tsa oatmeal

Tšebeliso ea li-oats le lihlahisoa tse entsoeng ho eona ha li na thuso bakeng sa cholelithiasis, ho ba sieo ha gallbladder, cholecystitis, sebete, kapa ho se sebetse ha liphio. Ka maloetse a tsamaiso ea tšilo ea lijo, hoa hlokahala ho hokahanya ho kenngoa ha eona lijong le ngaka e eang teng. Ha ho na thibelo e tobileng ea tšebeliso nakong ea bokhachane le lactation, empa tlhokomeliso e ke ke ea e-ba ea bohlokoa haholo.

Ts'ebeliso ea oatmeal meriana

Li-oats li lijong tsa mafu a mangata; lithollo tsa oats tse mahoashe li betere ha li sithabetsoa. Li boloka limatlafatsi tsohle, fiber, 'me index ea tsona ea glycemic e tlase. Ka hona, lithollo tsa oats e ka ba karolo ea lijo le lefu la tsoekere. Ho pheha oatmeal ka potlako ha ho na thuso - e na le tsoekere e ngata, index ea glycemic e phahame haholo.

Ho ipapisitsoe le oats, jelly ea moriana, lijo-thollo tse metsi li phehiloe ka metsing. Ba koahela lera la mucous la mala le mala, susumelletsa tshilo ya dijo. E na le thuso bakeng sa liso, gastritis, pipitlelano. Oatmeal e thibela lefu lena, ha e lumelle hore e mpefale. E ne e sebelisetsoa ho fepa bakuli mashome a lilemo a fetileng.

E boetse e fokotsa menyetla ea ho ba le mofetše oa mala, o phahameng haholo ka setuloana, ho sokela. Ho ntša metsi khafetsa, e leng litholoana tsa oatmeal, ho fokotsa menyetla ea mofetše.

Li-oats ha u pheha

Mabapi le ho ata lefatšeng ka bophara, li-oats li boemong ba bo7 har'a lijo-thollo. Lijo-thollo (oatmeal, oatmeal), lihlahisoa tsa confectionery, ho kenyelletsa le li-cookie tse tummeng tsa oatmeal, le lino - jelly le oat "kofi" li entsoe ka setso sena sa bohlokoa sa lijo. Lijo tsena li na le lik'hilojule tse ngata haholo 'me li kenngoa habonolo ke' mele, kahoo hangata li kenyelletsoa lijong tsa bana. "Salate e ntle ea Sefora" e tummeng e entsoe ka oatmeal.

Li-groats, oatmeal le oatmeal li na le thuso bakeng sa maloetse a sa foleng a ho ruruha a pampiri ea meno, sebete, lefu la tsoekere le atherosclerosis. Oatmeal jelly e na le mamina a mangata, a nang le tšusumetso e kholo.

E mong le e mong ea sebelisang lihlahisoa tsa oat o hloka ho tseba: oatmeal e tsoang ho oat grain e molemo haholo bakeng sa ho noa ho feta oatmeal. Nako ea ho pheha ea oats e lokela ho ba bonyane metsotso e 20, oatmeal bakeng sa metsotso e ka bang 5-7.

Mokhoa oa ho pheha oatmeal

metsoako

• Nosetsa litara e le 1
• Lebese litara e le 1
• Tsoekere 3 tablespoons
• Letsoai 0.5 tsp
• Likotlolo tse 2 tsa oatmeal
• Botoro ho latsoa

ho lokisetsa

1. Ntlha ea bohlokoa ke ho khetha oatmeal. Ho molemo ho nka oatmeal e phehiloeng nako e telele metsotso e 15-20; motoho ona oa lijo-thollo o monate ho feta tsohle. Se ke oa nka oatmeal e phehiloeng kapele kapa, ka kakaretso, e tšeloang ka metsi a belang.
2. Re kopanya metsi a batang le lebese.
3. Re beha lebese le metsi holim'a mocheso o mofuthu ebe re e tlisa ho pheha.
4. Ebe u eketsa letsoai la leoatle.
5. Ebe u eketsa tsoekere ebe u kopanya tsohle hantle. Tsoekere e ka eketsoa hanyane kapa hanyane ho latsoa. O ka tlosa tsoekere ebe o e nkela mahe a linotši sebaka, eo re tla e eketsa ho motoho o felileng.
6. Tlisa lebese le monate ho pheha; tlosa foam haeba ho le joalo.
7. Ebe u eketsa li-oats tse phuthetsoe ebe u kopanya tsohle hantle. Manollo ea mokelikeli le lijo-thollo - 1: 3, ke hore, lijo-thollo linoelo tse 2, le lebese le metsi - 6 linoelo.
8. Pheha li-oats tse koahetsoeng ka mocheso o tlase bakeng sa metsotso e 15-20, ebe u koahela 'me u lumelle joala hore e riteloe metsotso e 10-15.
9. Beha motoho lipoleiti ebe u eketsa botoro. Tsohle di lokile.

O ka pheha oatmeal ka metsing ebe o eketsa lebese kapa tranelate ho motoho o felileng, empa motoho o phehiloeng ka lebeseng o fetoha tastier.

Mokhoa oa ho khetha le ho boloka oatmeal

Li-oats li rekisoa ka mefuta e fapaneng. E molemo ka ho fetisisa lithollo tsohle. Motoho ona o monate empa ho thata ho o pheha - o hloka ho o inela ka metsing ebe o pheha hora.

Ka hona, ho na le khetho e bonolo haholoanyane - oatmeal e sithabetseng, e phehiloeng metsotso e 30-40 feela. Ho bonolo le ho feta ho pheha "oats e phuthetsoe" - li-oats tse thatetsoeng, metsotso e ka bang 20. Li ka kolobisoa ebe li jeoa ntle le kalafo ea mocheso, hammoho le ho eketsoa linthong tse besitsoeng.

Molemo o moholo oa oatmeal o ka har'a khetla ea lithollo. Lijo-thollo tse phehang kapele, tse seng li loketse metsotso e 3 kamora ho tšela metsi a belang, ha li na melemo eohle. Lithollo li a sebetsoa le ho eboloa ho pheha kapele. Li-sweeteners, li-flavor li se li hlophisitsoe ka lijo-thollo tsena; oatmeal e na le lik'hilojule tse ngata haholo 'me "ha e na letho." Ka potlako haholo, u tla ikutloa u lapile hape. Ka hona, ho molemo ho khetha li-oats hore nako ea ho pheha e telele ka hohle kamoo ho ka khonehang.

Ela hloko sephutheloana - ntle le habore; ha ho letho le lokelang ho ba teng ka popeho ho hang. Haeba liphutheloana li hlakile, batla tse senyang lijalo har'a linaoa.

Li-oats tse ommeng li molemo ho li boloka ka likhalase tse tiisitsoeng le lijana tsa ceramic sebakeng se omileng. Kamora ho pheha, oatmeal e tla ema ka sehatsetsing matsatsi a 'maloa.