Ọ bụrụ na ị jụọ ndị mmadụ ihe ha na-akpakọrịta, mgbe ahụ, a ga-ekewa echiche dị iche iche - England na ụlọ ọgwụ. Na n'ezie, oatmeal bụ asụsụ Bekee, na ịmatakwu, nri ụtụtụ Scottish, ma na mgbakwunye na porridge bụ otu akụkụ nke ọtụtụ nri ọgwụgwọ ma na-eji ya eme ihe na ahụike. Nke a bụ n'ihi na oatmeal na-edozi ọrụ nke akụkụ ahụ dị nsị, na-ewepu cholesterol na salts nke nnukwu ọla, nwere ọtụtụ vitamin na mineral dị mkpa maka mmadụ.
Oatmeal - protein, abụba, carbohydrates
Dị ka ọtụtụ ọka, oatmeal nwere ọtụtụ carbohydrates - aka 64% n'ịdị arọ. Otú ọ dị, ndị a bụ ndị carbohydrates dị mgbagwoju anya nke na-adịghị eme ka o sie ike na-ebili n'ọbara shuga, kama, n'ụzọ dị iche, jiri nwayọọ nwayọọ kewaa, na-enye ahụ ahụ ike ruo ogologo oge. Ọ bụ ya mere e ji esi nri ya na-edozi ya.
Na mgbakwunye, oatmeal ogwu nwere protein - ihe dị ka pasent 18 nke arọ nke ngwaahịa, abụba - 11%, ọtụtụ n'ime ha bụ mono-na polyunsaturated fatty acids (karịsịa ogwu na linoleic).
Na mgbakwunye, oatmeal porridge nwere:
- ihe nile nke vitamin nke otu B - otu akụkụ nke mmetụta ha - igbochi nke ịda mbà n'obi, ha na-ahụ maka ahụ ike nke akpụkpọ, ntutu na mbọ;
- Vitamin A - mee ka usoro ịka nká gbadaa ọsọ ọsọ, n'ihi na dị mkpa iji wuo sel ọhụrụ;
- vitamin E - antioxidant, na-echebe ahụ site na free radicals, bụ maka ọrụ ịmụ;
- vitamin K - ihe kpatara ọbara, na ụkọ nke vitamin a nwere ike ịmịnye ọbara, ọbara ọgbụgba, ọbara ọgbụgba;
- vitamin C - enweghi ntakiri n'ime oatmeal, na mgbakwunye na ascorbic acid anabataghi ọgwụ ogwu, ya mere enwere ike ileghara ihe omimi nke vitamin a n'ime oatmeal;
- macroelements - potassium, calcium, magnesium na phosphorus;
- ihe nchọta - ígwè, manganese, ọla kọpa, selenium na zinc.
Otú ọ dị, ọtụtụ ndị enweghị mmasị na nke a, n'ezie, ngwaahịa bara uru. Na ihe bụ na ha amaghị naanị esi esi ya.
Esi esi esi nri oatmeal?
Otu n'ime ụdị dị iche iche nke oatmeal "ụmụaka" na-emepụta dị ka nke a:
Oatmeal na mmiri ara ehi
Efrata:
- Oke flakes - 400 g;
- mmiri 750 ml;
- mmiri ara ehi - 500 ml;
- nnu - 2 teaspoons;
- bọta - 2 tablespoons;
- sugar - nụrụ ụtọ;
- anise, ọjọọ, pawuda ma ọ bụ lemon ntụ ntụ (oroma) - nụrụ ụtọ.
Nkwadebe
Anyị na-awụnye mmiri flakes mmiri, na-esi nri na obere okpomọkụ ruo mgbe a na-edozi flakes. Mgbe ahụ, anyị na-agafe porridge site na sieve, ma ọ bụ colander. Tinye mmiri ara ehi na-ekpo ọkụ ma sie nri ruo mgbe ala ọma jijiji na-adị nwayọọ (ọ ga-abụ mmiri mmiri). Anyị na-agbakwunye obere shuga (ọ ga-abụrịrị na ọ gaghị emetụ ya), yana nke ọ bụla n'ime ihe ndị dị n'elu na butter.
Maka nkwadebe nke flakes cereal oatmeal "Hercules" kacha mma, ya caloric ọdịnaya bụ 100 kilocalories.
E nwekwara ụdị nke mbụ nke "okenye" oatmeal:
Oatmeal porridge na site-ngwaahịa
Efrata:
- ọka nke oats - 200 g;
- osikapa - 200 g;
- mmiri - 1 l;
- amịrị imeju - 100 g;
- obi ehi - 100 g;
- anu ohia - 100 g;
- yabasị - 1 yabasị;
- bọta - 50 g;
- nnu - nụrụ ụtọ.
Nkwadebe
Riz na oats esi nri crumbly porridge. Iji mee nke a, gbakwunye oatmeal na mmiri esi mmiri, mgbe minit 5 - Fig. Mgbe ị na-akwadebe porridge, obụpịa obi na ọnya, ka anyị gafee anụ grinder. Mgbe ahụ, ịkwesiri igbapụ eyịm, fụkọta ya na imeju na butter, kpochapụ ihe niile. Tinye ihe na-esi ike site na mkpuru obi na anu anumanu, ighe ma kpoo ya.
Calories dị n'ụdị oatmeal ahụ ga-abụ otu ihe dị na pasta na n'Òtù Ndị Agha Mmiri - 260-300 kcal.
Kedu ka kilocalories ole dị na oatmeal?
N'agbanyeghị na vitamin-minerals bara uru, calorie na oatmeal bụ ntakịrị - 340 kilocalories na raw raw croup.
Ha na-enweta abụba site na oatmeal?
Na n'ozuzu, ị nwere ike ịghaghachite site na iri ihe fọrọ nke nta ka ọ bụrụ ngwaahịa ọ bụla, ọ bụghịkwa ụdị oatmeal. Maka ndị na-achọ ibu ibu, ọ dị gị mkpa icheta na oatmeal nwere ọgaranya n'ụdị carbohydrates. Ya mere, rie ya mma n'ụtụtụ.