E 'ngoe ea lihlahisoa tse atlehang bakeng sa tahlehelo ea boima ke oatmeal. Bakeng sa tlhahisoleseling, oatmeal ke phofo e entsoeng ho tloha ho li-oats tse feletseng. 'Me li-oats, ha u tseba, li na le bothata bo feletseng ba li-vithamine tsa B, li na le letšoao le tlaase la glycemic le ho fana ka' mele o nang le lik'habohaedreite tse liehang, tse fanang ka maikutlo a satiety nako e telele. Li-caloric tsa oatmeal bakeng sa tahlehelo ea boima ba 'mele ke hoo e ka bang 120 kcal ka 100 g.
Melemo ea oatmeal
Tšebeliso ea fiber e etsa hore e be teng. Ka hona, e kenyelletsa liprotheine tse 20% le mafura a 7% feela. Lintho tse ling tse nang le limatlafatsi tse teng ka har'a oatmeal li kena-kenana le ho thehoa ha lihlahala le ho sireletsa methapo ea mali ho thibeloa. E boetse e thusa ho tlosoa ha mafura a tsoang 'meleng, ho ama litsi tsa boko tse ikarabellang bakeng sa mohopolo. Mofuta o mong o na le mefuta ea antioxidant le e sithabetsang mme o khothalletsa ho tsosolosoa ha seleng 'meleng oa motho. Haeba u kenyelletsa oatmeal ha u ja, joale o tla lebala ka ho sa feleng ka mathata a metabolism.
Joang ho pheha oatmeal?
Ho na le lipepe tse ngata tse tsoang ho oatmeal, kajeno re tla u tsebisa tse ling tsa tsona:
- Mokhoa oa ho pheha oatmeal di-cookie. Lisebelisoa: 250 g, botlolo ba oatmeal, lehe le le leng, metsi a mang kapa kvass. Lithako tsohle li kopantsoe 'me li romeloa ka ontong ka metsotso e mashome a mabeli. Haeba u batla hore cookie e be monate, joale o ka o tlotsa ka mahe a linotši kapa jeme.
- U ka boela ua etsa oyster ea oatmeal e monate haholo le e phetseng hantle. Ho etsa sena, belisa lebese, ha e pheha, ka letsoho le le leng, e le tsose ka potlako, 'me e' ngoe e tšollele butle ea lebese la oatmeal le lebese. E le hore u se ke ua ba le maqhubu, motsoako o lokisetsoa butle-butle, o pshatla litsupa tse teng. Haeba u batla hore kissel e tsoe
monate, o ka eketsa monate o monate. - Lijo tsa hoseng tse monate haholo bakeng sa hore u ka ba poro ea oatmeal. Nka 250 g ea lebese hoo e ka bang 3.2% ea mafura 'me ue hlahise ho 130 g ya metsi. E behe setofo 'me e se phehe. Nakong ena ka sejana, hlahisa ligrama tse 40 tsa fiber le 160 ml ea metsi, ho hlokahala hore u tsoele pele hantle ho fihlela ho lekaneng, e le hore ho se na maqhubu. Ha lebese le pheha, tšollela oat ka har'a 'pan' me, le tsosang kamehla, le khutlisetse ho pheha. O ka eketsa litholoana kapa monokotsoai ho qoba ho eketsa tsoekere. Haeba u rata poro e ngata haholo, hlakola lebese ka metsi a seng makae.