Oatmeal yilokho okudingayo ngekuseni! Kuye kwafakazelwa kakade ukuthi labo abanganaki ukunakekelwa kwasekuseni bakwazi ukuqonda kangako, banenkinga encane ngokunciphisa ngokweqile kanye nomoya ongcono kunabo abakhohlwa ukuzivuselela ekuseni. Kodwa kungani i-oatmeal porridge?
Izizathu ezinhlanu zokuthandana ne-porridge:
Iqinile
Le cereal iqukethe ama-carbohydrates angama-60% kanye namaprotheni amaningi (14-15%) - okusho ukuthi uzoba namandla okwanele isikhathi eside.
Sebenzisa
I-Oatmeal inamavithamini ahlanzekile B, B2, PP, kanye nezinto ezinamaminerali: i-potassium, i-magnesium, i-phosphorus, i-iodine nensimbi. Ososayensi baseBrithani baqhuba ucwaningo: phakathi nenyanga, iqembu lamavolontiya aneminyaka engama-30 kuya kwengu-80 londliwa ama-oatmeal nsuku zonke. Imiphumela idlule ukulindela - isonto elizayo, bonke abantu bathuthukisa ukusebenza kwabo kobuchopho, futhi "imiphumela emibi" yabonisa ukujabula kanye nemimoya ephakeme.
Ukudla
I-oatmeal porridge ibaluleke kakhulu ezigulini ezinezibilini zesisu noma emathunjini, ngemuva kokuhlinzwa kanye nokugula. Uma udokotela eqedile ukudla okufudumele nokukhukhulayo, adle oatmeal futhi ngokushesha uye kulesi sichibiyelo! Siyabonga i-polysaccharide betaglukanu ipuleti yama-oat flakes izosiza ukunciphisa i-cholesterol ngo-8-23%. I-oat flakes inikeza ukuhlanzwa komzimba ezinobuthi obuyingozi, ukunciphisa amathuba okuba nomzimba, futhi ilawula amazinga kashukela egazini.
Slender
Kuvela ukuthi uma kukhona iphalishi njalo ekuseni futhi kancane kancane emini, esikhundleni sayo ngamaswidi avamile, khona-ke ama-kilogram ambalwa azohamba ngokwawo. Ngezici eziningi ngenxa ye-fibre, e-oat flakes yi-1.3%. It, njengebhashizi elithambile, lihlanza amathumbu, livule izindonga zesisu futhi linikeza umuzwa wokuzonda. Futhi ama-oat flakes ane-index ephansi ye-glycemic. Lokhu kusho ukuthi bayagcwalisa, kancane kancane bakhulise izinga lokushukela (hhayi ngokungazelelwe, njengama-carbohydrates alula - ushukela nesinkwa). Ngakho-ke, uzofuna ukudla kungekudala, futhi ama-pancreas azoyeka "afune" amnandi.
Okumnandi
Uma ungahlanganyeli lo mbono, mhlawumbe awukwazi ukuwupheka? Thela ama-oat flakes ngamanzi abilayo noma ubisi olushisayo, ushukela nosawoti ukunambitha. Bese ucwilisa emlilweni omncane, uvuselele njalo, kuze kube yilapho ama-flakes athatha yonke into. Ungavumeli i-pilori ibilise, ngaphandle kwalokho iyoba eyomile kakhulu. Bese ufaka isipuni sebhotela, izingcezu zezithelo zakho ozithandayo noma amajikijolo, omisiwe, amantongomane noma uju - futhi ukudla okumnandi kulungele. Akuyona ize ngoba wayekhethwe ukudla kwasekuseni ngabahlonishwa. Futhi ngama-oat flakes alungiselela ama-muesli, amakhukhi, ama-fritters, isinkwa ngisho nama-dessert.
Ubuchwepheshe be-Oat
I-oatmeal yokuqala, engadingi ukupheka, yenziwa ngamashumi ayisishiyagalolunye ekhulwini le-XIX eNgilandi. Ukunambitheka kwalo kwakungeke "kungathathi hlangothi" ukuthi kwaba yisizathu sokuhlekwa usulu phakathi kwamanye amaYurophu. Futhi iphalenda yokuqala yokuphuza i-oatmeal yasungulwa ekuqaleni kwezifundazwe ezisenyakatho yeRussia. Ama-oats kuqala ngosuku olumile futhi luphele isikhathi eside ehhavini laseRussia. Ukusanhlamvu okushubile okuvuthayo kwakumisiwe ngaphambi kokuba kuguqulwe. Ufulawa ophelile wawumfutho ocolile.
Sebenzisa noma isikhathi?
Ngeshwa, amazwi amaningi aphathekayo mayelana ne-oatmeal "emaminithi" angeke athiwa. Ama-Flakes we-"Hercules" ayinhlamvu egcwele, okuvela kuyo kuphela ama-husk ama-coarse, futhi ingxenye ebalulekile yegobolondo nombungu, oqukethe konke okuwusizo kakhulu, wahlala. Kodwa isitshalo "esheshayo" enkambisweni yokucubungula isikhathi eside ilahlekelwa iningi lezinto eziphilayo kanye ne-fiber yokudla. Kusukela ku-oat okusanhlamvu kunezinhlanzi ezincane, ezicebile ngaphandle kokuthi isitashi. Ngakho-ke, ukucutshungulwa okuncane kwakungenwe, ngakho-ke kuyasiza kakhulu. Igama elihlukile mayelana nezithasiselo zokunambitheka. Umthamo wezithelo ezikuwo awunamsebenzi wokusetshenziswa, futhi "okufana nemifino yemvelo" akudingekile neze izinto zomzimba. Kunenzuzo eyodwa - isikhathi sokupheka. Lapha ukukhetha kungokwakho. Yini ebaluleke kakhulu kuwe - inzuzo noma isikhathi? Kuningi usawoti - futhi iphariji yaqina kakhulu kangangokuthi kungenzeka ukubunjwa imifanekiso yamadoda noma inhlanzi kuyo, njengokungathi ivela enhlama. Ubuchwepheshe bamuva bukuvumela ukuthi uguqule ama-oat okusanhlamvu abe yizikhukhula ezincane zokupheka okusheshayo. Ukuze wenze lokhu, i-oatmeal ngayinye ihlanjululwa futhi igwetshiwe. Ngemuva kwalokho, imbewu ihlihliwe, ifakwe emshinini womshini futhi isomisiwe. Ubukhulu be-flakes obutholiwe akufanele kudlule i-0.3-0.5 mm.
Ibhizinisi elincane
Namuhla ezitolo zethu kunezinhlobo ezimbili ze-oatmeal porridges - "okusheshayo" (okumelwe ifakwe emaminithini ambalwa noma ukulethwa ngamathumba) futhi "okusheshayo" ("okusheshayo"), engadingi ukupheka. Ngokuba "okusanhlamvu" okusheshayo kuyadingeka - ijubane lokuphuza lixhomeke ekubuneni kwe-petal. Futhi namanje uya ezinyathelweni - uma ubeka izinyembezi ezincane zezingqimba zamafutha, zibenze zifakwe noma zichotshozwe. Isimo sesibili sokugunyazwa se-porridge "esheshayo" ukwelashwa kwe-hydrothermal. Ngenxa yalokhu, okusanhlamvu kuqhutshwa ngamaminithi angu-30-70 ekushiseni okuphezulu nokucindezela noma abilisiwe ngamabilishi ngamanzi amancane. Indlela yesithathu - ukwelashwa ngemisebe ye-infrared - ihlala ingaphansi kweminithi futhi ikhulise ngokuphawulekayo ukufana kwe-porridge. Kuyadabukisa ukuthi ize isakaze kabanzi. Isigaba esilandelayo - ukomisa - kubaluleke kakhulu. Ukuvumelana okuzayo kwe-porridge kuxhomeke kulo. Ama-flakes omile emazingeni aphezulu okushisa. Eziningi ze-porridges "ezisheshayo", engeza iziqephu zamajikijolo omisiwe noma izithelo, amantongomane, ukhilimu. Sisadingeka ukuthululela amanzi amanzi abilayo - kanye neminithi kamuva, silungile.