Oats wani hatsi ne mai yawan fa'ida ga jiki. Koyon yin karin kumallo tare da oatmeal yana da wuyar gaske, musamman idan mun saba da cin porridge. Don haka waɗannan ra'ayoyin karin kumallo na iya hana monotony.
A halin yanzu ya shahara sosai kuma ana iya haɗa shi cikin abinci ta hanyoyi da yawa. Ƙarfinsa da ƙarfinsa na gina jiki ya sa ta zama abincin tauraro.
Shin cin oatmeal don karin kumallo yana da lafiya?
Hatsi na dauke da furotin, fiber, ma'adanai, bitamin B, da hadaddun carbohydrates kuma suna taimakawa wajen daidaita matakan sukari na jini. Wannan yana ba da izinin wucewar hanji kuma yana taimakawa rage maƙarƙashiya godiya ga abun ciki na fiber. Bugu da ƙari, yana taimakawa wajen daidaita matakan cholesterol, yana mai da shi hatsi mai dacewa don kula da lafiyar zuciya. Wannan abinci mai arziki a cikin phosphorus yana da kyau a matsayin abinci ga kwakwalwa, yana fifita ikon tattarawa da ƙwaƙwalwa.
Bugu da ƙari, hatsi na iya taimakawa rage matakan sukari na jini, musamman a cikin mutanen da ke da kiba ko masu ciwon sukari na 2. Hakanan suna iya inganta haɓakar insulin. Waɗannan tasirin ana danganta su da ikon beta-glucan don samar da gel mai kauri wanda ke jinkirta ɓarna ciki da ɗaukar glucose na jini. Don haka yana da kyau a fara ranar.
Bugu da ƙari, porridge ba kawai abincin karin kumallo mai dadi ba ne, amma har ma gamsuwa da yawa. Cin abincin da ya cika mu zai iya taimaka mana mu ci ƙarancin adadin kuzari da rage kiba. Ta hanyar jinkirta lokacin da ciki ya kwashe kansa daga abinci, beta-glucan a cikin hatsi na iya ƙara jin gamsuwa. An nuna wannan satiety hormone don rage yawan adadin kuzari kuma yana iya rage haɗarin kiba.
Kuna iya samun shi a cikin nau'i daban-daban, sha, flakes, gari ... da kuma amfani da shi a cikin nau'i-nau'i iri-iri. Don haka, idan kuna yawan cin oatmeal sau da yawa, kada ku damu, ba za ku gaji ba! Kuma, idan ta hanyar kwatsam, kuna gujewa ra'ayoyi, to muna ba ku wasu masu sauƙi da masu gina jiki.
Recipes
Don samun mafi kyawun karin kumallo tare da oatmeal ba tare da fada cikin monotony ba, wajibi ne a sami wasu iri-iri a cikin girke-girke. Na gaba za mu gano kyawawan ra'ayoyi don karin kumallo na oatmeal.
Yogurt tare da hatsi da 'ya'yan itatuwa
- Yogurt mara kiba
- Rasberi
- Blueberries
- Oats
Mafi sauki ba zai yiwu ba kuma yana da gina jiki sosai! Yogurt skimmed yana ba ku adadi mai yawa na alli wanda ya fi dacewa da yanayin ƙasusuwan ku. Raspberries suna da wadata a cikin antioxidants waɗanda ke kare jikin ku da jinkirta tsufa. Blueberries, a nasu bangaren, tushen bitamin A ne, wanda ke inganta lafiyar ido da yanayin fata, gashi da farce.
Oatmeal porridge tare da apple
- kayan lambu abin sha
- Apple
- Cinnamon
- Oats
Wata hanya mai sauƙi don haɗa hatsi a cikin karin kumallo shine tare da abin sha. Tuffa yana da kyawawan kaddarorin narkewa kuma yana inganta lafiyar zuciyar ku. Cinnamon yana da wadata a cikin antioxidants, yana da kaddarorin maganin kumburi kuma yana kare lafiyar zuciya da jijiyoyin jini, a tsakanin sauran fa'idodin kiwon lafiya da yawa.
hooks tare da banana
- Madarar kayan lambu
- Banana
- Koko koko
- Oats
Ayaba tana kare ciki kuma tana da sinadarin fiber da bitamin A, C, B da E. Tana da wadatar ma’adanai irin su potassium, magnesium, calcium da iron kuma tana dauke da sinadarin tryptophan, wani bangaren da zai taimaka wajen kiyaye yanayin tunani mai kyau. . Cocoa abinci ne mai wadataccen abinci a matakin abinci mai gina jiki. Ya ƙunshi fiber, protein, iron, jan karfe, magnesium, phosphorus, zinc da potassium. Shan shi da safe zai ba ku kuzari kuma ya shirya ku don fuskantar ranar.
oatmeal tare da karas
- Kofuna na ruwa na 4
- 1 kofin karfe yanke hatsi
- 1 apple - kwasfa, cored da yankakken
- Kofin grated karas
- ½ kofin zabibi
- 1 teaspoon kirfa ƙasa
- ½ karamin cokalin kasa
- ½ teaspoon yankakken ginger
- 1 tsunkule na gishiri
- 1 tablespoon na man shanu
- ¾ kofin yankakken goro
- 1 tablespoon na ruwan kasa sukari
- ½ taza de yogur na halitta
Wannan girke-girke yana tunawa sosai da cake carrot classic. Girke-girke ne mai daɗi kuma yana ɗanɗano kamar kek ɗin karas. Duk abubuwan da ake hadawa suna cika juna sosai. Ana ba da shawarar wannan musamman idan muna yawan yawan safiya saboda muna iya yin tsari sosai kuma zai shafe mu safiya biyu.
Creamy apple oatmeal
- Kofuna na ruwa na 2
- 2 teaspoons na ruwan kasa sukari
- 1 teaspoon kirfa ƙasa
- 2 tablespoons na Maple syrup
- 1 kofin mirgina maras dafa
- Isabi'a 2 na tablespoons
- 1 apple - kwasfa, murhu da cubed
Ana hada hatsi da sukari mai ruwan kasa, kirfa, maple syrup, zabibi, da guntun apple don yin wannan oatmeal. Kuna iya bin wannan girke-girke, amma koyaushe kuna duba abubuwan dandanonmu. Misali, za mu iya ƙara aƙalla cokali ɗaya na rabin da rabi (don kauri/madaidaicin mai) da aƙalla cokali biyu na goro (don furotin da kuma sanya shi cikakken abinci).
chia porridge
- 1 kofin oatmeal
- 1 kofin kwakwa da madarar almond
- 2 tsaba chia tsaba
- Cokali 2 na grated kwakwa
- ¼ teaspoon ƙasa cardamom
- ¼ teaspoon na ƙasa kirfa
- ¼ teaspoon cire vanilla
- ¼ karamin cokali ginger
- ¼ karamin cokali na kwaya
Ba asiri ba ne dalilin da ya sa mutane da yawa ke zama masu sha'awar hatsi na dare. Za mu yi aikin share fage da daddare kuma mu bar shi ya huce dare. Wannan shine cikakken karin kumallo ga duk wani mai kiran kansa "wanda ba farkon tashi ba." Wasu suna ba da shawarar ƙara ƙarin ruwa don isa daidaiton da ake so.
cakulan porridge
- ⅓ kofin koko foda mara dadi
- ¾ kofin ruwan zafi
- 2 kofuna na madara
- ⅛ teaspoon na gishiri
- 1 kofin karfe yanke hatsi
- 5 tablespoons zuma
Wannan na masu sha'awar cakulan ne waɗanda su ma sun san lafiya. Abincin karin kumallo mai kirim mai tsami da chocolaty yana jin daɗi ba tare da mai da sukari mai yawa ba. Idan porshin ya yi kauri sosai ko kuma ba a dahu ba, za mu ƙara tafasasshen ruwa har sai ya dahu ya kai kaurin da ake so. Za mu yi hidima tare da ruwan sanyi na madara mai sanyi don wannan shine ɗayan mafi kyawun karin kumallo tare da oatmeal.