Yakabikwa pamvura yewaatmeal porridge - kudya kwekudya kwakanaka nekasekori yakaderera. Ichi chikafu pakutanga kwezuva nemafaro kwete kudya muRussia bedzi, asiwo muEngland neScotland, kuwedzera kuuchi oatmeal, batare, michero nemichero yakaomeswa.
Batsiro re oatmeal pamvura
Oji peji pamvura, pasina shuga nemafuta, ine 88 kcal per 100 g. Ikoji yemapuroteni emiriwo, mafuta uye makhahydrates mu oatmeal pamusoro pemvura yakanyatsonaka uye yakanakisisa mumuviri. Oatmeal porridge yakabikwa mumukaka inowedzera caloric kupfuura mvura, uye ine 105 makori.
Iyo inobatsira yewaatmeal porridge inotsanangurwa nehupfumi hwakagadzirwa. Iyo yakagadzikana yevhithamini (A, B, E, K, PP), maminera (fluorine, silicon, iodine, sulfur, zinc, iron, phosphorus, calcium, magnesium), uyewo amino acid anokosha (tryptophan, lysine) akaisa chigadzirwa ichi nzvimbo inokosha mukudya kwevanhu. Ipa mune oatmeal uye organic acids (oxalic, malonic, erucic), uyewo mafuta anokosha.
Oat mafuta ane huwandu hwehuwandu hweasaturated fatty acids, iyo inowedzera simba remasabolism uye kubatsira kuderedza rusununguko rwemasimba. Asi, zvinosuruvarisa, mafuta mu oat flakes anonyanya kusvibiswa uye anogadzirwa, saka chigadzirwa ichi hachifaniri kuchengetwa kwenguva refu.
Kushandiswa kweiatmeal mumvura kunosanganisirawo kuti iyo inonakidza adsorbent. Oatmeal inokwanisa kuchenesa muviri wemakemikari esimbi yakawanda uye zvimwe zvinhu zvinotyisa, izvo zvinokosha kwazvo kune vagari vemagariro, pamwe chete kune avo vanoda kushaya uremu nekuvandudza muviri.
Vanachiremba vanokurudzira kunosanganisira kuidya oat porridge pamvura pamberi pevascular plaques muropa, zvirwere zvemoyo, high cholesterol, osteoporosis, hover uye zvirwere zvepfungwa, chirwere cheshuga uye zvirwere zvepamu uye mumatumbo.
Uye oatmeal porridge inonyatsokurudzira inzwi uye rinobvisa mafungiro akaipa. Vitamini B6, iyo inhengo ye oatmeal, inokurudzira kuumbwa kwe serotonin, inobatsira zvakananga mafungiro.
Zvokudya pane oatmeal porridge
Kudya pane oatmeal - kudya kwakanyatsonaka, nekuda kwemavhiki maviri iwe unogona kusunungura muviri kubva pane zvinokuvadza uye uremerwe uremu nemakiromita 3-5. Iyo huru yekudya iyi yekudya ndeye oatmeal, iyo inofanira kubikwa pamvura, pasina kuwedzera mafuta, shuga uye mukaka. Idya iyi inofanira kudyiwa katatu pazuva muzvikamu zviduku - 100-150 g.
Sezvokudya zvinokonzera zvinogona kurongeka kaviri pazuva, zvinobvumidzwa:
- humb-calorie fruit (machungwa, tangerines, mazambiringa, maapuro, mapeari, plums);
- mishonga (tomate, radishes, makomkete, bell tsvumbi, beet, kabichi, karoti);
- saladi greens;
- nyemba;
- michero yakaoma (michero, maapricric, maonde);
- yakabikwa mukaka wemiti (kefir, bifid, yoghurt yemuorivhi).
Usakanganwa pamusoro pehuwandu hwemvura inokonzerwa nekushanda kwechimiro chemuviri - 1.5-2 litres pazuva. Iwe unogonawo kunwa maruva, mazambiringa, mavhitamisi, apuro uye makaroti (200 ml), green tea . Unofanirwa kunwa maminitsi makumi matatu apfuura uye 1.5 maawa mushure mekudya. Kuzadza zvinhu zvisipo, vashandi vekudya vanokurudzira kuti panguva yekudya kudya vitamini-mineral complexes.
Kunyange zvakakosha zvikuru, maererano nevashambadziri, oatmeal pamusoro pemvura haisi kubika, asi kupisa. Ndizvo zvakanakisisa kuita izvi usiku. Tora hafu yegirazi ye oatmeal uye udururire girazi remvura inopisa, kuvhara chigadziko ne porridge ugoisa munzvimbo inotonhora. Mangwanani iwe unogona kuisa majikiki kana michero yakaomeswa muvhareji, teaspoon yeuchi.
Sample diet diet menu on steamed oatmeal:
- kudya kwekudya kwemafuro: 100-150 ml yakanyanyisa oatmeal pamvura;
- yechipiri kudya kwemukati: 200 ml ye kefir kana yoghurt yemuviri;
- masikati: 100-150 ml oatmeal yakanyanyisa mumvura neuchi uye sinamoni kana apuro yakakanyiwa;
- masikati mashekeri: hafu yemazambiringa, green tea;
- Kudya: 100-150 ml yewaatmeal yakanyanyisa mumvura nemichero yakaomeswa - prunes (2 pcs.), Dzakaomeswa apricots (2 pcs), maonde (1 pc.).
Zvokudya pane oatmeal hazvifananidzi vanhu vane kusagadzikana kwevamwe mafuta, hosha kusakatika, matambudziko emwoyo, uye zvirwere zvakanyanya zvinopararira. Yeuka zvakare kuti kushandiswa kwemaoatmeal kazhinji kunokanganisa kuonekwa kwekuvharwa. Pasinei nehutori hwehutori hwehuputi mumvura, kudya kwakadaro hakurudzirwi kune avo vanobatanidzwa mune zvemitambo, nokuti Vanoda mapuroteni mune zvavanodya.