Li phehiloe holim'a metsi a mangata a oatmeal - lijo tsa hoseng tse phetseng hantle le khalori e tlase. Sejo sena se qalong ea letsatsi le menyaka ha se je feela Russia, empa se boetse se ja Engelane le Scotland, se eketsa mahe a linotši a oatmeal, botoro, litholoana le litholoana tse omisitsoeng.
Melemo ea oatmeal holim'a metsi
Phala ea oats e metsi, ntle le tsoekere le oli, e na le lik'hilograma tse 88 ka 100 g. Liphesente tsa liprotheine tsa meroho, mafura le lik'habohaedreite ka metsi a lekaneng li bile li lekaneng haholo bakeng sa 'mele. Palesa ea oatmeal e phehiloeng ka lebese e na le lik'halori tse ngata ho feta metsi, 'me e na le lik'hilojule tse 105.
Bohlokoa ba poro ea oatmeal bo khetholloa ke boqapi bo ruileng. Lintho tse phahameng tsa livithamine (A, B, E, K, PP), liminerale (fluorine, silicon, iodine, sulfure, zinki, tšepe, phosphorus, calcium, magnesium), hammoho le amino acid e hlokahalang (tryptophan, lysine) beha sehlahisoa sena sebaka se khethehileng nakong ea ho ja ha motho. Hona joale oatmeal le li-acid (oxalic, malonic, erucic), hammoho le oli ea bohlokoa.
Mafura a Oat a na le karolo e kholo ea mafura a saaturated, a potlakisang metabolism le thuso ho fokotsa maemo a feteletseng a mahala. Empa, ka bomalimabe, mafura a li-oat flakes a khothaletsoa ka potlako 'me a ruruha, kahoo sehlahisoa sena ha sea lokela ho bolokoa nako e telele.
Tšebeliso ea oatmeal metsing e boetse e na le taba ea hore ke e ntle ho adsorbent. Oatmeal e khona ho hloekisa 'mele oa metsoako ea lisebelisoa tse matla le lintho tse ling tse nang le chefo, e leng bohlokoa haholo ho baahi ba megacities, hammoho le ba batlang ho theola' mele le ho tsosolosa 'mele.
Lingaka li khothaletsa ho kenyeletsa le ho ja lijo tse nang le li-oat phallo metsing ka pel'a li-placular plaques maling, lipelo tsa pelo, k'holeseterole e phahameng, lefu la masapo le lefu la sebete le liphio, lefu la tsoekere le mafu a mpeng le mala.
'Me palesa ea oatmeal e ntlafatsa ka ho feletseng molumo le ho felisa boikutlo bo bobe. Vithamine B6, e leng karolo ea oatmeal, e susumelletsa ho thehoa ha serotonin, e amanang ka ho toba le maikutlo.
Ja lijo tsa oatmeal
Lijoe ka oatmeal - phepo e nepahetseng, ka lebaka la libeke tse 1-2 o ka lokolla 'mele ho lintho tse kotsi le ho theola' mele ka lik'hilograma tse 3-5. Sejo se seholo sa lijo tsena ke oatmeal, e lokelang ho pheha metsing, ntle le ho eketsa oli, tsoekere le lebese. Sejo sena se lokela ho jeoa ka makhetlo a mararo ka letsatsi likarolong tse nyane - 100-150 g.
E le li-snacks tse ka hlophisoang ka makhetlo a mabeli ka letsatsi, li lumelloa:
- litholoana tse tlaase tsa lik'halori (li-orange, li-tangerines, litholoana tsa morara, liapole, lipere, li-plums);
- meroho (tamati, radishes, likomkomere, pelepele ea bell, beet, k'habeche, lihoete);
- salate meroho;
- linaoa;
- litholoana tse omisitsoeng (li-prunes, li-apricots tse omisitsoeng, lifeiga);
- lihlahisoa tse entsoeng ka lebese (kefir, bifid, yoghurt ea tlhaho).
U se ke ua lebala ka palo ea metsi a hlokehang bakeng sa mokhoa o tloaelehileng oa ho sebetsa oa 'mele - 1.5-2 a etsang dilitara tse letsatsi ka letsatsi. U ka boela ua noa lamunu, litholoana tsa morara, tamati, liapole le liroete (200 ml), tee e tala . U lokela ho noa metsotso e 30 pele le lihora tse 1.5 ka mor'a hore u je. Ho tlatsa lintho tse lahlehileng, litsebi tsa phepo e nepahetseng li khothaletsa hore nakong ea ho ja ho nka vithamines-mineral complexes.
E le ho bohlokoa ho feta, ho latela litsebi tsa litsebi tsa liphoofolo, oatmeal holim'a metsi ha e phehe, empa e chesa. Ho loketse haholo ho etsa sena bosiu. Nka halofo ea khalase ea oatmeal 'me u tšollele khalase ea metsi a belang, koahela setshelo sena ka pororo ebe ue beha sebakeng se mofuthu. Hoseng u ka beha monokotsoai o monyenyane kapa litholoana tse omisitsoeng ka phuleng, teaspoon ea mahe a linotši.
Mohlala oa ho ja lijo tsa meriana ka steamed oatmeal:
- lijo tsa hoseng: 100-150 ml oatmeal ka metsi;
- lijo tsa hoseng tsa bobeli: 200 ml ea kefir kapa yoghurt ea tlhaho;
- lijo tsa motšehare: 100-150 ml li-oatmeal tse nang le mahe a linotsi ka metsing le mahe a linotši le sinamone kapa liapole tse nkiloeng;
- mokotla oa thapama: halofo ea litholoana tsa morara, tee e tala;
- Lijo tsa lijo tsa motšehare: 100-150 di ml ea oatmeal e chesitsoeng ka metsing ka litholoana tse omisitsoeng - li-prunes (2 pcs.), Li-apricots tse omisitsoeng (li-pc 2), lifeiga (1 pc.).
Mokhoa oa ho ja oatmeal ha o loketse batho ba nang le khethollo e le 'ngoe ho li-oats, ho hloleha ha liphio, mathata a pelo, hammoho le maloetse a tšoaetsanoang a maholo. Hopola hape hore ho sebelisoa ha oatmeal khafetsa ho baka ponahalo ea ho patoa. Ho sa tsotellehe lik'hilograma tse tlaase tsa oatmeal ka metsing, lijo tse joalo ha li khothalletsoe ho ba ikakhelang ka setotsoana lipapaling, hobane ba hloka liprotheine lijong tsa bona.