Fa'idodi da cutarwa na oatmeal: babban karin kumallo mai ma'ana ko alli “mai kisa”?

Oatmeal shine ɗayan shahararrun hatsi da tsada. Hercules tana ba da abinci dole ne a wuraren renon yara da sansanonin makaranta, saboda abinci ne mai ƙoshin lafiya da gamsarwa, mafi dacewa ga abincin yara. Kuma waɗanda ba sa son oatmeal kawai ba su san yadda ake dafa shi da dadi ba ko kuma ba su san kaddarorinta na ban mamaki ba.

Amma kowa na iya cin oatmeal? Shin wannan hatsi na iya yin barna? Wanene ya fi kyau ya daina cin oatmeal, kuma wanene, akasin haka, ya kamata ya haɗa shi a cikin abincin su a kai a kai? Za ku sami cikakkun amsoshi ga waɗannan da wasu tambayoyi game da oatmeal a cikin labarinmu.

Oats, oatmeal, birgima hatsi

Bari mu fara fahimtar kalmomin. Oatmeal (aka oatmeal) ana samun shi ne daga hatsi, tsire-tsire na shekara-shekara a cikin dangin hatsi. Kowane hatsi hatsi ne wanda yake da wuyar taɓawa. Don samun hatsi, ana fasa peats da hatsi. A baya can, ana dafa alawar daga hatsi.

An gabatar da hatsi ko birgima mai hatsi tare da ci gaban fasaha. An niƙa groats, bugu da amedari kuma an mirgine shi. Filayen siraran da aka dafa da sauri kuma sun adana lokacin matan gida. Kuma sun dahu sosai sun juye sun zama romo mai ruɗi. Af, "Hercules" asalinsa sunan kasuwanci ne na oatmeal, amma sannu a hankali ya zama sananne a gida.

Gaskiya mai ban sha'awa! A yau, oat da aka yi birgima sune manyan filayen oat waɗanda suka sami aiki kaɗan. Ana ɗaukar su mafi koshin lafiya da gamsarwa.

Oatmeal abun da ke ciki

Oatmeal ya ƙunshi abubuwa da yawa na gina jiki a cikin hanyar bitamin da kuma ma'adanai. A cewar Ma'aikatar Aikin Noma ta Amurka (USDA), wanda za a iya samu a nan, 100 g na dukkan oatmeal ya ƙunshi:

Oatmeal shine mafi wadata a cikin waɗannan bitamin da abubuwan. Amma kuma ya ƙunshi abubuwa da yawa masu mahimmanci waɗanda suke da amfani ga aikin al'ada na jiki.

BZHU da GI

A cewar wannan USDA, 100 g na dukkan oatmeal ya ƙunshi kusan 17 g na furotin, 7 g na mai da 66 g na carbohydrates. Sabili da haka, oatmeal ba zai ƙara ƙarin fam ba, amma kawai idan kun dafa shi a cikin ruwa, ba tare da gishiri da sukari ba.

Lissafin glycemic na dukkan oatmeal shine raka'a 40-50. Wannan kyakkyawan alama ne saboda abinci mai ƙarancin GI yana shan hankali a hankali, wanda ke nufin sun daɗe suna cike. Hakanan, jerin glycemic na ƙasa da raka'a 55 yana ba da gudummawa a hankali maimakon ƙaruwa sosai cikin matakan sukarin jini, wanda kuma yana da tasiri mai tasiri akan tsarin endocrin.

GI na oatmeal ya fi girma kuma ya dogara da kaurinsu. Mafi ƙarancin flakes ɗin da baku buƙatar ma dafa shi yana da alamar glycemic na kimanin raka'a 62-65. Irin wannan abincin tare da saurin carbohydrates zai gamsar da yunwa, amma zai haifar da tsalle mai kauri cikin glucose na jini. Kuma da sannu zaku sake jin yunwa.

Alkama

Ya kasance furotin mai ɗanko Ana samo shi a cikin hatsi da yawa, amma hatsi banda ne. Gaskiya ne, har yanzu alkama tana shiga cikin oatmeal yayin sarrafawa, don haka mutanen da ke fama da cutar celiac suna iya cin abincin da ba a sare ba. Babu wanda zaiyi wannan, saboda haka an cire oatmeal daga cikin abincin waɗanda basu da haƙuri.

Wani lokaci zaka ga oatmeal a cikin shaguna tare da alamar "mara kyauta" akan marufin. Wannan yana nufin cewa hatsin ya girma ne a cikin fannoni daban kuma bai sadu da sauran hatsi ba. A lokaci guda, ana sarrafa hatsi akan kayan aikin da aka keɓe don kada furotin mai daɗi ya isa wurin. Irin wannan oats din da aka yi birgima zai fi tsada.

Me yasa hatsin oat ke da kyau a gare ku?

Abincin karin kumallo babban farawa ne a yau. Kuma oatmeal da safe kusan zaɓi ne na karin kumallo.... Me ya sa?

Akwai dalilai guda huɗu:

1. Abincin kalori na oatmeal (ƙimar makamashi) ya kai 379 kcal a cikin 100 g. Bugu da ƙari, babu gram guda na cholesterol a ciki. Waɗannan sune lafiyayyun adadin kuzari waɗanda aka kashe akan aikin motsa jiki da aikin tunani.
2. A hankali yana rufe ciki kuma baya fusata hanji. Wannan kyakkyawan rigakafin cututtukan ciki ne, da kuma maganin su. Ba don komai ba cewa oatmeal shine abu na farko da aka gabatar dashi cikin abincin marasa lafiya masu aiki.
3. Wani ƙari ga ɓangaren gastrointestinal shine babban abun ciki na zare, wanda a zahiri yake goge duk wata ɓata daga ganuwar hanji.
4. Babban yawan furotin yana taimakawa wajen gina ƙwayar tsoka.

Amfanin lafiyar oatmeal a bayyane yake. Kuma idan kun dafa shi daidai, tasa shima zai zama mai daɗi. Kuma a nan duk abin da ya riga ya dogara da abubuwan da mutum yake so: wasu kamar ƙaramin alawar, wasu, akasin haka, sun fi kauri. Hakanan zaka iya bambanta taurin hatsin (flakes): idan ka daɗe ka dahuwa, zaka sami ɗan taushi mai taushi. Idan ka rage lokacin girki, zaka samu wani abu kamar abincin safe.

Idan baka cikin abinci, saika kara duk abinda cikinka yake so a cikin kitsen ka. Zaɓin tare da zaƙi ya fi dacewa: 'ya'yan itãcen marmari da' ya'yan itãcen marmari 'ya'yan itãcen marmari, zuma, jam, madara mai narkewa. Amma kuma za ku iya gwada oatmeal da cuku: an sa kanana anana a saman sabo da aka dafa shi da narkar da shi. Bayan wannan, zaku iya tattara su da cokali, kuna ɗiban abin sha. Bututun ruwa tare da ɗan kirfa kaɗan ko vanilla sugar ba ƙasa da ɗanɗano.

Game da haɗari da contraindications na oatmeal

Ko da bitamin ana iya yin guba idan ba ku san matakan ba kuma ku yi amfani da su ba da iko ba. Wannan labarin iri ɗaya tare da hercules masu lafiya. Bai kamata a bar yawan oatmeal ba, saboda yana dauke da sinadarin phytic acid... Zai iya tarawa a cikin jiki ya kuma fitar da alli daga ƙasusuwa. A cikin ƙananan ƙwayoyi, phytin ba shi da lahani: an lalata acid ta enzymes kuma an fitar da shi tare da gubobi. Sabili da haka, farantin oatmeal da safe al'ada ce. Amma 'yan matan da suke yin abincin oatmeal ya kamata suyi tunani game da shi.

Oatmeal na iya zama mai cutarwa ga mutanen da ke fama da cutar celiac - rashin iya warkewar alkama. Ga irin waɗannan mutane, an hana oatmeal a kowane nau'i. Kuna iya ɗaukar haɗarin gwada hatsi na musamman mara kyauta, amma babu tabbacin cewa furotin mai haɗari bai shiga ciki yayin aiki ba.

Ba a ba da shawarar gishirin kai tsaye da aka shirya cikin ƙaramin sachets don masu ciwon sukari... Sun ƙunshi ba kawai sukari ba, amma har ma masu haɓaka dandano tare da masu kiyayewa. Ba a ba da shawarar ko da ga masu lafiya. Zai fi kyau a sayi tsohuwar tsohuwar hatsi. Kuma don adana lokaci, zaku iya cika shi da ruwa da yamma - da safe sai flakes ɗin su kumbura kuma kun sami abin da aka shirya da shi, wanda kawai zaku sake zafinsa.

Fasali na hatsi da kaddarorin sa

Me yasa aka ba da shawarar oatmeal ga dukkan bangarorin jama'a? Abu ne mai sauƙi: kowa zai sami fa'ida ta musamman a ciki.

Na maza

Zinc a cikin oatmeal yana da mahimmanci ga maza don hana matsalolin urinary da cututtuka.... Kuma fiber da furotin sune tushen ƙarfin jiki. Tabbas, wani zai ce akwai ƙarin waɗannan abubuwan a cikin nama, amma bayan duk, abincin nama na karin kumallo bai dace ba. Amma farantin oatmeal na gina jiki, mai gamsarwa da lafiya. Flakes ne kawai yakamata ya zama ƙasa mai rauni: ba dalili ba ne yasa aka sanya musu suna bayan strongan Grik din Hercules.

Na mata

Baya ga abubuwanda aka gano da kuma bitamin da aka jera a sama, oatmeal kuma yana dauke da antioxidants. Suna yaƙi da gubobi ta cire su daga jiki. Kuma idan ka ci oatmeal na karin kumallo a kalla a wata, za ka lura da yadda fatar da ke fuskarka za ta zama mai laushi, kuraje da feshin fata za su tafi. Oatmeal kuma ya ƙunshi tocopherol (bitamin E), mai mahimmanci ga kyakkyawar fata da gashi.

Wasu matan ma suna amfani da oatmeal don amfani dasu a waje. Suna wanke kansu da ruwan oatmeal kuma suna yin goge daga flakes na ƙasa. Wannan yana da tasiri mai amfani akan yanayin fatar fuska.

Ga mai ciki

Rukunin bitamin B, folic acid, baƙin ƙarfe - waɗannan abubuwan suna da mahimmanci ga mace yayin gestation... Kuma kusan rabin yawan cin waɗannan abubuwan yau da kullun yana cikin oatmeal. Kuma zaren zai taimaka wajan kaucewa maƙarƙashiya, wanda mata masu ciki ke yawan fama da ita. Amma ka tuna cewa ba za ka iya cin fiye da ƙaramin kwano na alawar a rana ba. In ba haka ba, phytin zai taru a jikin uwar kuma zai fara wanke alli, wanda yake da mahimmanci ga jariri.

Don rage kiba

Mun riga munyi magana game da kayan abincin abincin oatmeal mara kyau. Waɗannan su ne ƙwayoyin carbohydrates masu rikitarwa waɗanda ke ci gaba da jin cikewar ku na dogon lokaci, amma ba sa ba da gudummawar riba. Don haka oatmeal a cikin ruwa kuma ba tare da ƙari ba shine cikakken karin kumallo ga waɗanda ke kan abinci.... Amma abincin oat mono yana da illa.

Ga mutanen da ke fama da cututtukan ciki

Oatmeal ga wata kwayar cuta wacce ta kamu da cututtukan ciki ko wasu cututtukan hanjin ciki kawai baiwar Allah ce. Babu wani abincin da yake da duk abubuwan da ake buƙata:

• viscous, ya rufe ganuwar ciki;
• yana rage yawan acidity na ruwan 'ya'yan ciki;
• yana ba mutum mara lafiya ƙarfi, yana ɗanɗano jiki da abubuwa masu amfani.

Mutanen da ke fama da cututtukan ciki na ciki yawanci suna da ƙarancin abinci saboda rashin jin daɗin ciki. Amma oatmeal a cikin ruwa yana da sauƙin ci - kusan ba shi da ɗanɗano, don haka ba ya ƙara yawan tashin zuciya. A matsayin mafaka na ƙarshe, zaka iya shirya jelly oatmeal daga ƙasa mai laushi zuwa ƙura.

Shin za a iya ba yara oatmeal?

A baya, babu abincin yara, don haka jariran da ba su da isasshen madarar uwa ana ciyar da su da oatmeal. Tabbas, ba romo ne mai kauri ba, amma abin sha ne na sihiri wanda aka yi da itacen oatmeal na ƙasa. Amma wannan ba yana nufin cewa za a iya ba wa duk jaririn oatmeal ba. Yara da ke da rashin lafiyan jiki, alal misali, ba a ba da shawarar su ciyar da shi har shekara guda ba. Likitocin yara suna ba da shawara ga jarirai masu lafiya da su gabatar da hatsi a hankali daga watanni 7-8.

Lura! Tafasa oatmeal da farko a ruwa sannan a ba yaro bai fi cokali mai zaki guda 1 ba. Idan babu dauki (urticaria, maras shinge), a hankali zaku iya ƙara ɓangaren, kuma ƙara madara lokacin dafa abinci. Masanan likitocin yara sun ba da shawarar bayar da cikakkiyar madara oatmeal daga shekara 1 kawai.

Saboda abun ciki na phytic acid, ana ba da shawarar ba da oatmeal ga yara ba kowace rana ba, amma ba fiye da sau 3 a mako ba. A wannan halin, yawancin phytin ba zai taru a jikin jariri ba ta yadda zai iya wanke alli, mai tamani ga yara. Bugu da kari, yaro zai gaji da cin wannan romon a kowace rana. Sabili da haka, zai zama mafi kyau duka don jujjuya karin kumallon safe tare da buckwheat, semolina ko wasu hatsi masu amfani ga abincin yara.

Yaro mai ƙarancin gaske zai ci abincin ba tare da sha'awa ba. Yara suna da shakku game da wannan abincin, musamman a yau, lokacin da tallace-tallace ke gudana koyaushe akan TV game da "cikakken karin kumallo ga yara" a cikin kwalliyar cakulan, yogurt ko yankakken madara. Amma iyaye na iya yaudara da kuma sanya sikari ko wasu kyawawan abubuwa a cikin kwabin. Kuma hakika, kuna buƙatar saita misali na mutum: idan uba yana cin sandwiches da safe, kuma uwa kawai tana shan kofi, yaron zai iya fara ƙin hatsi sosai.

Takaitawa

Faranti mai zafi, oatmeal mai ƙanshi yana ɗaya daga cikin zaɓuɓɓukan karin kumallo mafi kyau ga masu renon yara, 'yan makaranta, da ƙoshin lafiya. Don koyon yadda ake son oatmeal, ya isa a fahimci yadda fa'ida take da amfani da kuzari. Bayan haka sai ku nemi girkinku na yin ruwa ko ruwa mai kauri da 'ya'yan itace ko cuku ku more shi kowace safiya.

Kalli bidiyon: Cikakken Asirin Laqad JAAKUM Daga Bakin Maulanmu Sheik Usman Kusfa Zaria- 08039465607 (Mayu 2025).