Oatmeal - caloriki wokhutira

Ngati muwafunsa anthu zomwe amasonkhanitsa oatmeal, ndiye kuti maganizowa adzagawikana mofanana - England ndi chipatala. Ndipo ndithudi, oatmeal ndi Chichewa chaching'ono, ndipo ndi bwino kwambiri, ku Scotland kadzutsa, koma kuwonjezera apo phokosoli ndilo gawo lalikulu la zakudya zothandizira ndipo mwachizolowezi amagwiritsidwa ntchito mu zakudya zamankhwala. Zotsatirazi ndi chifukwa chakuti oatmeal imaimika ntchito ya ziwalo za m'mimba, imachotsa mafuta m'thupi ndi salt zitsulo zolemera, ziri ndi mavitamini ambiri ndi mchere ofunikira kwa munthu.

Oatmeal - mapuloteni, mafuta, chakudya

Mofanana ndi tirigu ambiri, oatmeal ali ndi zakudya zambiri - mpaka 64% peresenti. Komabe, izi ndizopangidwira zakudya zomwe sizikupangitsa kukwera kwa shuga m'magazi, koma, mosiyana, kupatukana pang'onopang'ono, kupereka thupi ndi mphamvu zofunikira kwa nthawi yaitali. Ichi ndichifukwa chake phala yophikidwa kuchokera kumeneko ndi yosangalatsa kadzutsa.

Kuwonjezera apo, oatmeal yaiwisi ali ndi mapuloteni - pafupifupi 18 peresenti ya kulemera kwake, mafuta - 11%, ambiri mwa iwo ndi mono- ndi polyunsaturated mafuta acids (makamaka oleic ndi linoleic).

Kuwonjezera pamenepo, phala la oatmeal lili ndi:

• pafupifupi mavitamini onse a gulu B - chimodzi mwa magawo a mphamvu zawo - kupeŵa kupweteka, ndipo amachitanso thanzi la khungu, tsitsi ndi misomali;
• Vitamini A - amachepetsa ukalamba, chifukwa ndizofunikira pomanga maselo atsopano;
• Vitamini E - antioxidant, imateteza thupi kuchoka kuzinthu zowonongeka, ndizoyambitsa ntchito yobereka;
• Vitamini K - magazi osakanikirana, ndi kusowa kwa vitamini kumeneko kungakhale kutuluka mwazi, kutaya magazi, kutuluka magazi;
• Vitamini C - mulibe zochepa kwambiri mu oatmeal, kuwonjezera apo ascorbic asidi salola kuleza kutentha, kotero mavitaminiwa mu oatmeal akhoza kunyalanyazidwa;
• macroelements - potaziyamu, calcium, magnesium ndi phosphorous;
• kufufuza zinthu - chitsulo, manganese, mkuwa, selenium ndi nthaka.

Komabe, anthu ambiri samakonda kwambiri izi, ndithudi, ndi mankhwala othandiza. Ndipo chinthucho ndikuti iwo sakudziwa momwe angachiphikire.

Kodi kuphika oatmeal?

Chimodzi mwa mitundu yosiyanasiyana ya oatmeal ya ana yochokera ku mbewu ikuwoneka ngati iyi:

Oatmeal ndi mkaka

Zosakaniza:

• oat flakes - 400 g;
• madzi 750 ml;
• mkaka - 500ml;
• mchere - supuni 2;
• batala - supuni 2;
• shuga - kulawa;
• nyerere, zoipa, sinamoni kapena mandimu (lalanje) - kulawa.

Kukonzekera

Timatsanulira madzi otentha, kuphika pa moto wochepa mpaka mazira aphika bwino. Kenaka, timadutsa phulusa pogwiritsa ntchito sieve yachitsulo, kapena colander. Onjezerani mkaka wotentha ndi kuphika mpaka phala pang'onopang'ono thickens (iyenera kukhala yamadzi, ikuyenda). Timaonjezera shuga pang'ono (siziyenera kumveka), komanso zina mwa zonunkhira ndi mafuta.

Kukonzekera kwa mabala otchedwa "oatmeal" otchedwa "flacules" a "Hercule" ndi abwino kwambiri, omwe amakhala ndi caloriki ndi makilogalamu 100.

Palinso kachiyambi koyambirira kwa "wamkulu" oatmeal:

Phala la oatmeal ndi mankhwala

Zosakaniza:

• tirigu wa oats - 200 g;
• mpunga - 200 g;
• madzi - 1 l;
• Nkhumba ya ng'ombe - 100 g;
• Nkhumba yamoyo - 100 g;
• ng'ombe yamphongo - 100 g;
• anyezi - anyezi 1;
• batala - 50 g;
• mchere - kulawa.

Kukonzekera

Msuzi ndi oats amaphika phala. Kuti muchite izi, onjezerani oatmeal madzi otentha, pambuyo pa mphindi zisanu - mkuyu. Pamene mukukonzekera phala, yiritsani mtima ndi mapapo, tiyeni tipite kudzera mu chopukusira nyama. Ndiye muyenera kudula anyezi, mwachangu pamodzi ndi chiwindi mu mafuta, finely kuwaza chirichonse. Onjezerani mphepo kuchokera ku mtima wophika ndi mapapo, mwachangu ndikusakaniza ndi phala.

Ma calories mu oatmeal amenewa adzakhala ofanana ndi pasta mu Navy - 260-300 kcal.

Ndiko zing'onoting'ono zingati mu oatmeal?

Ngakhale kuti ali ndi vitamini-mineral olemera, makilogalamu a oatmeal ndi ochepa - makilogalamu 340 mu croup yaiwisi. Ma caloric oatmeal phala, amadalira njira yokonzekera. Mwachitsanzo, kawirikawiri mkaka wamakono udzatulutsa 100-110 (100 g ya mankhwala) kcal, njira yowonjezeramo zakudya - m'madzi, komanso osachepera - 85 kcal. Ngati mukuphika oatmeal ndi uchi, ndiye kuti mtengo wake wa calorific udzakhala makilogalamu 115-120.

Kodi akudya mafuta oatmeal?

Kawirikawiri, mukhoza kupumula mwa kudya pafupifupi mankhwala alionse, ndipo oatmeal ndi chimodzimodzi. Kwa anthu amene amafuna kulemera, muyenera kukumbukira kuti oatmeal ndi olemera muzakudya. Choncho, idyani bwino m'mawa.