Oat is cereal ine zvakawanda zvinobatsira zvemuviri. Kudzidza kugadzira kudya kwemangwanani neoatmeal kunoratidzika kunge kwakaoma, kunyanya kana isu takajaira kudya porridge. Saka aya mazano emangwanani anogona kudzivirira monotony.
Parizvino inonyanya kufarirwa uye inogona kuiswa muzvokudya nenzira dzakawanda. Kuchinja-chinja kwayo uye simba rayo guru rekudya zvinovaka muviri zvinoita kuti ive chikafu chenyeredzi.
Kudya oatmeal kwemangwanani kune hutano here?
Oats ine mapuroteni, fiber, zvicherwa, B mavhitaminzi, uye yakaoma makabhohaidhiretsi uye anobatsira kuchengetedza chiyero cheshuga yeropa. Izvi zvinofarira mafambiro emudumbu uye zvinobatsira kudzikisira kuvimbiswa nekuda kweiyo fiber yemukati. Mukuwedzera, inobatsira kuyera cholesterol mazinga, zvichiita kuti ive yakakodzera zviyo zvekutarisira hutano hwemwoyo. Ichi chikafu chakapfuma muphosphorous chakanakira sechikafu chehuropi, chichifarira kugona kuisa pfungwa uye ndangariro.
Mukuwedzera, oats inogona kubatsira kudzikira kweshuga yeropa, kunyanya kune vanhu vane uremu hwepamusoro kana vane chirwere cheshuga cherudzi rwe 2. Vanogonawo kuvandudza insulin senitivity. Izvi zvinonyanya kukonzerwa nekugona kwebeta-glucan kuumba gel gobvu rinononotsa kubuda mudumbu uye kutora glucose yeropa. Saka chikafu chakanaka kutanga zuva.
Uyezve, porridge haisi chete chikafu chinonaka chemangwanani, asiwo inogutsa zvakawanda. Kudya zvokudya zvinotizadza zvinogona kutibatsira kudya macalorie mashoma uye kuderedza uremu. Nekunonoka nguva inotora kuti dumbu rizvidurure pacharo chekudya, iyo beta-glucan mu oats inogona kuwedzera manzwiro ekuguta. Iyi satiety hormone yakaratidzwa kuderedza kudya kwekoriori uye inogona kuderedza ngozi yekufutisa.
Iwe unogona kuzviwana mumhando dzakasiyana-siyana, zvinwiwa, flakes, upfu ... uye uzvishandise mumhando dzakasiyana-siyana dzendiro. Saka, kana iwe uchiwanzodya oatmeal kazhinji, usazvidya moyo, haungazofinhi! Uye, kana nemukana, iwe uri kupera nemazano, saka tinokupa mamwe ari nyore uye ane hutano.
Recipes
Kuti uwane mabiko emangwanani akanakisa neoatmeal pasina kuwira mune monotony, zvinodikanwa kuve nezvimwe zvakasiyana mumabikirwo. Zvadaro tichawana mazano akanaka e oatmeal breakfast.
Yogurt pamwe oats nemichero
- Nonfat yogati
- Raspberries
- Blueberries
- Avena
Zviri nyore hazvibviri uye zvakare zvinovaka muviri zvakanyanya! Skimmed yoghurt inokupa iwe yakawanda yakawanda ye calcium inofarira mamiriro emapfupa ako. Raspberries akapfuma mune antioxidants inodzivirira muviri wako uye inononoka kuchembera. Blueberries, kune chikamu chavo, inzvimbo yevhitamini A, iyo inofarira hutano hweziso rako uye mamiriro eganda rako, bvudzi uye nzara.
Oatmeal porridge neapuro
- chinwiwa chemuriwo
- Apple
- Cinnamon
- Avena
Imwe nzira yakareruka yekusanganisa oats mukudya kwako kwemangwanani iine chinwiwa chemuriwo. Iyo apuro ine yakakura kugaya zvinhu uye inosimudzira hutano hwemoyo wako. Cinnamon yakapfuma mune antioxidants, ine anti-kuzvimba zvivakwa uye inochengetedza hutano hwemoyo, pakati pezvimwe zvakawanda zvakanaka zvehutano.
zvikorekedzo nebhanana
- Mukaka wemuriwo
- Banana
- Cocoa upfu
- Avena
Bhanana rinodzivirira dumbu uye rine fiber yakawanda uye mavitamini A, C, B uye E. Yakapfuma mune zvicherwa zvakadai se potassium, magnesium, calcium uye iron uye ine tryptophan, chikamu chichakubatsira kuchengetedza chimiro chepfungwa chakanaka. . Cocoa yakapfuma kwazvo superfood padanho rekudya. Iine fiber, mapuroteni, iron, mhangura, magnesium, phosphorus, zinc uye potassium. Kuitora mangwanani kuchakupa simba uye kukugadzirira kutarisana nezuva.
oatmeal nekaroti
- 4 makapu emvura
- 1 mukombe simbi yakachekwa oats
- 1 apuro - yakasvibiswa, yakakoshwa uye yakagurwa
- ½ mukombe wakakangwa karoti
- ½ mukombe wemazambiringa
- 1 chipuni chepasi sinamoni
- ½ teaspoon pasi nutmeg
- ½ teaspoon ye ginger pasi
- 1 pini yemunyu
- 1 supuni yemafuta
- ¾ mukombe wakachekwa walnuts
- 1 tablespoon yeshuga tsvuku
- ½ taza yeyoga yega
Iyi kamukira inoyeuchidza zvakanyanya yeklastiki keke keke. Irecipe rinonaka uye rinonaka sekeke remakaroti. Zvose zvinosanganiswa zvinopindirana zvakanyanya. Izvi zvinonyanya kukurudzirwa kana isu takabatikana mangwanani mazhinji sezvo isu tichigona kugadzira batch uye zvinotigarisa mashoma emangwanani.
Creamy apple oatmeal
- 2 makapu emvura
- 2 mashupuni eshuga tsvuku
- 1 chipuni chepasi sinamoni
- 2 tablespoons maple sirasi
- 1 kapu isina kubikwa yakakungurutswa oats
- 2 tablespoons mazambiringa
- 1 apuro - yakanyungudutswa, cored uye cubed
Oats inosanganiswa neshuga yebrown, sinamoni, maple syrup, mazambiringa akaomeswa, uye zvimedu zveapuro kugadzira oatmeal iyi. Iwe unogona kutevera iyi recipe, asi nguva dzose uchitarisa zvatinoda. Semuenzaniso, tinogona kuwedzera chipunu chehafu nehafu (nokuda kwehupfu/ creamer consistency) uye kanenge maspuni maviri ewanuts (yeprotein uye kuti ive chikafu chakakwana).
chia porridge
- 1 mukombe oatmeal
- 1 kapu yekokonati uye mukaka wearumondi
- 2 tablespoons chia mbeu
- 2 mashupuni ekokonati yakakanyiwa
- ¼ teaspoon pasi cardamom
- ¼ teaspoon yepasi sinamoni
- ¼ teaspoon vanilla yakatorwa
- ¼ teaspoon pasi ginger
- ¼ teaspoon nutmeg
Haisi chakavanzika nei vanhu vazhinji vari mafeni ehusiku oats. Tichaita basa rekugadzirira manheru apfuura uye torega kuti itonhore usiku hwose. Ndiko kudya kwemangwanani kwakakwana kune chero anozviti "asina-early riser." Vamwe vanokurudzira kuwedzera imwe mvura kuti isvike painoda kufanana.
chokoreti porridge
- ⅓ mukombe unsweetened cocoa poda
- ¾ mukombe wemvura inopisa
- 2 makapu emukaka
- ⅛ teaspoon yemunyu
- 1 mukombe simbi yakachekwa oats
- 5 mashupuni uchi
Iyi ndeyevanoda chokoreti avo vanozivawo hutano. Chikafu uye chokoreti chikafu chemangwanani chinonakidza pasina mafuta uye shuga yakawandisa. Kana porridge yakanyanyisa kana kuti oats isati yabikwa, tichawedzera mvura inopisa kusvikira yaibva uye yasvika pahunyoro hunodiwa. Isu tichashumira nekupfapfaidza kwemukaka unotonhora kuitira kuti iyi ive imwe yeakanakisa makuseni ane oatmeal.