Haeba o botsa batho ka seo ba se amahanyang le oatmeal, joale maikutlo a tla aroloa hoo e batlang e le - Engelane le sepetlele. Ha e le hantle, oatmeal ke Senyesemane se tloaelehileng, 'me se nepahetse haholo, lijo tsa hoseng tsa Scottish, empa ho phaella moo poro ena ke karolo ea bohlokoa ea lijo tse ngata tsa phekolo' me ka tloaelo e sebelisetsoa phepo ea bongaka. Lekhetlo lena le bakoa ke hore oatmeal e tloaelehile mosebetsing oa litho tsa 'mele, e tlosa k'holeseterole le letsoai la lisebelisoa tse boima, e na le livithamine tse ngata le liminerale tse hlokahalang bakeng sa motho.
Oatmeal - liprotheine, mafura, lik'habohaedreite
Joaloka lijo-thollo tse ngata, oatmeal e na le lik'habohaedreite tse ngata - ho fihlela ho 64% ka boima ba 'mele. Leha ho le joalo, tsena ke lik'habohaedreite tse rarahaneng tse sa bakang ho tsoha ka matla ho tsoekere ea mali, empa, ho e-na le hoo, ho arohana butle-butle, ho fa 'mele matla a hlokahalang nako e telele. Ke ka lebaka leo phofu e phehiloeng ho eona ke khetho e ntle ea lijo tsa hoseng.
Ho feta moo, oatmeal e tala e na le liprotheine - hoo e ka bang 18% ea boima ba sehlahisoa, mafura - 11%, boholo ba tsona ke mono le polyunsaturated mafura a acids (haholo-holo oleic le linoleic).
Ho phaella moo, poro ea oatmeal e na le:
- hoo e batlang e le li-vithamine tsohle tsa sehlopha B - e 'ngoe ea likarolo tsa tšusumetso ea tsona - ho thibela ho senyeha ha tsona, hape li ikarabella boleng ba letlalo, moriri le lipekere;
- Vithamine A - e liehisa botsofali, hobane ho hlokahala bakeng sa kaho ea lisele tse ncha;
- vithamine E - antioxidant, e sireletsa 'mele ho tsoa lihlahisoa tsa mahala, e ikarabella bakeng sa mosebetsi oa ho ikatisa;
- vithamine K - coagulability ea mali, ka ho haella ha vithamine ena moo ho ka 'na ha e-ba le tšollo ea mali, ho tšeloa ha mali, ho tsoa mali;
- vithamine ea C - ho na le hanyenyane haholo ho oatmeal, ho phaella ka ascorbic acid ha e mamelle kalafo ea mocheso, kahoo dikahare tsa vithamine ena ka oatmeal li ka hlokomolohuoa;
- li-macroelements - potassium, calcium, magnesium le phosphorus;
- lintlha tse hlahelang - tšepe, manganese, koporo, selenium le zinki.
Leha ho le joalo, batho ba bangata ha ba rate sena haholo, e le sehlahisoa se sebetsang. 'Me taba ke hore ha ba tsebe ho e pheha.
Joang ho pheha oatmeal?
E 'ngoe ea mefuta e sa tšoaneng ea oatmeal ea "bana" e tsoang ho lijo-thollo e shebahala tjena:
Oatmeal ka lebese
Lijo:
- li-flakes tse mafura-400 g;
- metsi 750 ml;
- lebese - 500 ml;
- letsoai - lipopoana tse 2;
- botoro - 2 tablespoons;
- tsoekere - ho latsoa;
- anise, mpe, sinamone kapa phofo ea lemon (lamunu) - ho latsoa.
Litokisetso
Re tšollela melatsoana ea metsi, pheha mocheso o tlase ho fihlela li-flakes li phehiloe hantle. Ka mor'a moo, re feta phareng ka sieve ea tšepe, kapa colander. Eketsa lebese le chesang mme u phehe ho fihlela porole e theoha hantle (e lokela ho ba metsi, e phalla). Re eketsa tsoekere e fokolang (hoo e batlang e sa lokela ho utluoa), hammoho le linoko tse ling tse ka holimo le botoro.
Bakeng sa ho lokisoa ha li-flakes tsa mofuta ona oatmeal "Hercules" e loketse haholo, lik'hilograma tsa eona ke li-kilocalories tse 100.
Hape ho na le phetolelo ea pele ea "oatmeal" ea "motho e moholo":
Pene ea Oatmeal e nang le lihlahisoa
Lijo:
- lijo tsa oats - 200 g;
- raese - 200 g;
- metsi - 1 l;
- sebete sa nama ea khomo - 100 g;
- Khomo ea nama ea khomo - 100 g;
- khomo ea khomo ea khomo - 100 g;
- onion - 1 eieee;
- botoro - 50 g;
- letsoai - ho latsoa.
Litokisetso
Lijo le li-oats li pheha poro e nyenyane. Ho etsa sena, kenyelletsa oatmeal ho metsi a belang, ka mora metsotso e 5 - setšoantšo sa feiga. Ha u ntse u lokisetsa phala, pheha pelo le matšoafo, a re tsamaee ka grinder ea nama. Ebe o lokela ho roha lieiee, ka sebete hammoho le sebete ka botoro, khabeloa ho omella ntho e 'ngoe le e' ngoe. Eketsa mokokotlo ho tloha pelong le mapolong a phehiloeng, ka monate 'me u kopanye le poro.
Li-calories tse joalo li tla tšoana le ho pasta ka Navy - 260-300 kcal.
Ho na le li-kilocalories tse kae moo oatmeal e leng teng?
Ho sa tsotellehe maruo a ruileng a vithamine-diminerale, lik'hilojule tse oatmeal ke tse fokolang - li-kilogrone tse 340 ka kampong e tala.
Na ba nona mafura?
Ka kakaretso, o ka hlaphoheloa ka ho ja hoo e batlang e le sehlahisoa leha e le sefe, mme oatmeal ha ho joalo. Bakeng sa batho ba batlang ho theola 'mele, o lokela ho hopola hore oatmeal e na le lik'habohaedreite tse ngata. Ka hona, e je hamolemo hoseng.