Oatmeal - duk abin da kuke buƙatar sani game da wannan samfurin

Abubuwan warkarwa na hatsi an san su tun farkon kwanakin magani. Hippocrates ya ba da shawarar shan romon oat don inganta lafiyar gaba ɗaya. Gaskiya ne, mutumin zamani ya saba da cin oat, ba cikakkiyar hatsi ba. An shirya su da sauri kuma a lokaci guda suna cikin shahararrun jita-jita da yawa. A cikin wannan labarin, za mu gaya muku irin amfanin oatmeal da yake kawo wa jiki. Bari kuma mu binciki wanda ya kamata ya bi da shi da taka tsantsan ko ma cire shi daga menu.

Nau'o'in, abun da ke ciki, glycemic index, calorie abun ciki na oatmeal

Oat flakes sune hatsin hatsi waɗanda suka wuce matakai da yawa na sarrafa masana'antu: tsaftacewa, nika, tururi. A cikin kamanninsu suna kama da ƙananan filaye masu girma dabam, santsi ko tsagi.

Irin

Ya danganta da matakin sarrafawa, ana bambanta manyan nau'ikan oatmeal:

1. Hercules... Smooth babban flakes na flattened hatsi, steamed. Lokacin girki shine minti 18-20.
2. Petal (tsagi)... Flakes sun fi na bakin ciki, birgima tare da rollers na musamman don samun saman corrugated surface. Wannan aikin yana rage lokacin girki zuwa minti 10. Suna kuma shan magani na tururi.
3. Flakes na Nan take... Cikakken sanded, tururi, nikakken, yabanta ta hanyar mirgina a hankali. Babu buƙatar tafasa. Hakanan ana kiransa oatmeal nan da nan ko ɗan garawa daga jaka.
4. .Arin... Nau'in "raarin" ya kasu kashi uku: mafi girma flakes (fiye da "Hercules"), daga cikakkun hatsi, an sarrafa su kaɗan ba tare da ɗaukar zafi ba, riƙe da kaddarorin hatsi, suna ƙunshe da iyakar fiber; yankakken flakes na hatsi, ƙasa da na farko; anyi daga ƙananan hatsi, da sauri a tafasa shi, yafi dacewa da ciyar da yara ƙanana.

Wasu lokuta nau'ikan oatmeal sun hada da abinci kamar su muesli da granola. Kodayake waɗannan su ne, maimakon haka, tuni yalwar abinci. Suna dauke da zuma, kwaya, busassun 'ya'yan itace, wani lokacin kuma sukari. Granola kuma ana toyawa kuma galibi ana sanya shi da sauran flakes na hatsi.

Abun ciki da abun cikin BZHU

Dangane da littafin tunani na malamin jami'ar na RAMS V.A. Tutelyan "Teburin abun da ke cikin sunadarai da abubuwan kalori da ke cikin kayan abinci na Rasha" haɗin oatmeal ya haɗa da:

A cikin 100 gr. oatmeal ya ƙunshi 12 gr. kurege, 8 gr. mai, 67 gr. carbohydrates da 13 gr. zare Yanayin makamashi na BZHU: 13% / 17% / 75%.

Alamar Glycemic

Alamar glycemic da kalori da ke cikin oatmeal ya dogara da hanyar girki:

• busassun flakes - 305 kcal, GI - raka'a 50;
• Boiled a cikin ruwa - 88 kcal, GI - raka'a 40;
• Boiled a cikin madara - 102 kcal, GI - raka'a 60.

Ana ba da bayanai ta 100 g. samfurin.

Anan zaku iya zazzage tebur na glycemic index da abun cikin kalori na hatsi iri-iri. Zata taimake ku da tsarin abincinku da zaɓin abinci a cikin shago.

Lokacin zabar samfur a cikin shago, kula da:

• launi (kirim mai tsami tare da ƙyalli mai launi) da mutuncin flakes;
• matsewa da kayan marufi - oatmeal an ajiye shi a cikin jakar filastik na tsawon watanni 4-6 fiye da cikin kwandon kwali;
• ranar karewa: kidaya ba ya zuwa daga ranar marufi, amma daga ranar samarwa.

Lokacin adanawa na dogon lokaci, flakes galibi suna samun ɗanɗano mai ɗaci, don haka bai kamata ku tara kayan oatmeal ba.

Kayan amfani na oatmeal

Oatmeal kyakkyawan tushe ne na polysaccharides, ko kuma wanda ake kira da "sannu a hankali" na carbohydrates. Irin waɗannan abubuwa suna taimaka wa mutum ya adana kuzari na dogon lokaci bayan cin abinci, kula da yanayin motsin rai, da haɓaka yanayi. Amfani da flakes a kai a kai yana hana samuwar alamun cholesterol, inganta aikin zuciya, da daidaita nauyi. Suna da sakamako mafi fa'ida akan aikin kwakwalwa, ciki da bayyanar su.

Tasiri kan hanyoyin hanji

Oatmeal porridge, musamman na daidaiton ruwa, yana lulluɓe ciki, yana ƙirƙirar mahalli mai kariya kuma yana rage yawan acidity. Sabili da haka, likitocin gastroenterology suna ba da shawarar musamman don cututtukan ciki da olsa domin kawar da jin zafi ba tare da magani ba.

Oatmeal yana cire gubobi da gubobi, yana daidaita metabolism, aikin dukkan gabobin jikin narkewar abinci. Saboda yawan fiber da kuma ƙananan fiber, ya sanya flakes yin taushi mai laushi ga hanji. A sakamakon haka, an tsabtace ganuwar, an inganta haɓakawa, kuma an daidaita peristalsis.

"Abinci" don kwakwalwa

Wannan shine abin da yawancin masana ilimin gina jiki suka cancanci kira oatmeal. Flakes masu wadataccen bitamin na B suna da kyakkyawan sakamako akan aikin kwakwalwa. Pyridoxine (B6) yana taimaka wa ƙwayoyin kwakwalwa su sha amino acid da abinci mai gina jiki. Pantothenic acid (B5) yana inganta aikin kwakwalwa. Choline (B4) yana kiyaye membrane kwayar halitta. Bugu da kari, iodine da ke cikin hatsin yana kara maida hankali, yayin da iron da zinc ke daidaita aikin fahimta.

Kyawun fata da gashi

Tasirin waraka na hatsi akan fata yana da fuskoki da yawa. Suna jinkirta tsarin tsufa da samuwar wrinkles, suna kiyaye daidaiton ruwa, suna taimakawa kumburi, kuma suna ciyar da tushen gashi.

A cikin gida, ana amfani da flakes don dafa abinci:

• masks (don fata na fuska da kai);
• goge abubuwa;
• ma'anar wanka;
• harsuna;
• halitta foda.

Kayan kwalliyar oatmeal suna da yawa. Sun dace da kowane nau'in fata, kuma tasirin ayyukansu yana bayyane nan da nan.

Shin hatsi zai iya cutar da jiki?

Tare da duk fa'idodi bayyananne, oatmeal na iya zama cutarwa a wasu yanayi. Wannan yafi damuwa da oatmeal nan take. Tsarin masana'antu da yawa na sarrafa hatsi zuwa yanayin alawar mintina yana hana flakes ɗin abubuwan warkewar hatsi. An lalata zaren ƙananan don rage lokacin girki. Theididdigar glycemic yana ƙaruwa sosai.

Amfani da oatmeal mai suna "nan take" a kai a kai yana haifar da karin nauyi. Matsalar iri ɗaya tana jiran mutanen da suke ɗanɗanar oatmeal tare da babban ɓangaren man shanu, sukari, madara. A wannan yanayin, koda mafi amfani "Hercules" zai haifar da matsaloli a cikin aiki na gabobi da tsarin jiki.

Mahimmanci! Don hana cutar sanyin kashi, ya kamata tsofaffi su rage yawan oatmeal dinsu sau 2-3 a mako.

Har ila yau, haɗarin oatmeal yana haɗuwa da kasancewar phytic acid a cikin abubuwan da suke haɗuwa. Ana samun Phytin a cikin hatsi, kayan lambu, kwayoyi kuma yana da ƙarfi na lalata abubuwa. Cikakken mahaukacin yana fitar da alli daga kasusuwa kuma yana hana shaye-shayen ma'adanai masu amfani daga flakes kansu. Amma kada ku firgita: don samun kasusuwa daga oatmeal, mai lafiya yana buƙatar cin abinci mai yawa.

Anan zaku iya zazzage tebur na abun ciki na phytic acid a cikin samfuran daban-daban.

Nuances na amfani

Abubuwan da ke cikin kalori na oatmeal ba ƙarami ba ne, saboda haka ya fi kyau a sanya su su zama tushen abincinku na safe. Ruwan da aka dafa a cikin ruwa a haɗe da fruitsa oran itace ko berriesa berriesan itace sun fi lafiya ga jiki.

Oatmeal a lokacin daukar ciki

Oatmeal yana cikin jerin abinci musamman waɗanda aka ba da shawarar ga mata masu juna biyu. Flakes suna dauke da adadi da yawa na abubuwan alamomi da bitamin, wadanda suke da mahimmanci a lokacin gestation.

Bari mu haskaka maɓallan.

1. Folic acid: yana hana ci gaban larurar haihuwa a cikin tayi.
2. Iron: yana hana karancin jini ga mata masu ciki da hana iskar oxygen din tayi.
3. Vitamin B6: yana rage damuwa, yana yaƙi da cutar.
4. Niacin, thiamine, riboflavin: suna da tasiri mai kyau a bayyanar (musamman kan yanayin fata, kusoshi, gashi).
5. Fiber: yana tabbatar da tsari na al'ada na narkewa, yana magance matsalar maƙarƙashiya ba tare da amfani da ƙwayoyi ba.

Oatmeal na iya zama cutarwa idan mahaifar mai ciki tana amfani da su fiye da kima. Tsaya kan alawus na yau da kullun - bai fi gram 300 ba. gama samfurin.

Yayin shayarwa

Bayan haihuwa, jikin mace mai shayarwa ya raunana kuma yana buƙatar saurin dawowa. Oatmeal zai sake zuwa ceto: za su ba da kuzari, ba da gudummawa wajen warkar da raunin haihuwar. Koyaya, duk wani sabon samfuri don uwa matashi yakamata a gabatar dashi ga abincin a hankali. Yana da daraja farawa da porridge "Hercules" ko "Extarin No 1", an dafa shi a ruwa.

Mama na cin wani ɗan ƙaramin rabo (fewan karamin cokali) kuma tana kallon yadda jaririn yake. Idan babu colic, ɗakin yaron bai canza ba, rashes bai bayyana ba, jin kyauta don ƙara oatmeal zuwa menu akai-akai. Idan har yanzu matsaloli suna faruwa, zaku iya sake gwada oatmeal kawai bayan wata daya.

Adadin da aka ba da shawarar shine 200-250 gr. shirye-da aka yi da porridge. Irin wannan rabo ba zai cika hanjin hanji ba kuma ba zai haifar da haɓakar iskar gas ba. Masanan likitocin yara suna ba da shawara ciki har da flakes na madara a cikin abinci lokacin da jaririn ya riga ya cika watanni 3.

Lokacin rage nauyi

Halin abinci mai gina jiki na oatmeal ya sa ya zama samfuri mai fa'ida don yawancin sanannun abinci, gami da kiba. Ta hanyar haɗawa da ruwa a cikin ruwa ba tare da mai, gishiri, sukari a cikin menu ba, za ku rage abubuwan da ke cikin kalori da yawa a cikin abinci, ku hanzarta kumburi kumburi, ku ƙara yawan tsoka, kuma ku rage yawan adadin kitse.

Oatmeal na iya zama ginshiƙan tsarin cin abinci guda ɗaya. Kwanaki 5, mutum yana cin oatmeal kawai: gram 250 kowanne. Sau 4-5 a rana. Yawanci ana rage nauyi da kilo 4-6. Gaskiya ne, wannan hanyar ba ta dace da kowa ba, kuma ba za a iya kiranta cikakke mai aminci ba. Ya fi amfani a shirya wa kanku 1-2 sau ɗaya a mako sauke kayan "oatmeal" a kan flakes.

Oatmeal a cikin menu na yara

Sanarwa ta farko da garin oatmeal ya fara ne da gabatar da karin abinci a cikin jarirai. Ga jariran da aka shayar da kwalba - tun suna da watanni 6-7, jarirai masu abinci - a watanni 8-9. Mafi kyawun zaɓi shine a nika flakes ɗin a cikin gari a dafa da ruwa ko dabara. Bayan shekara guda, ana tafasa alawar daga hatsi ba tare da nika madara ba (idan babu rashin lafiyanta). Kaurin porridge ya dogara da fifikon ɗanɗano.

A cikin menu na yara, ana amfani da oatmeal a cikin miya, casseroles, pastries, jelly, desserts. Koyaya, zaɓi mafi koshin lafiya ga yara na kowane zamani shine oatmeal mai zafi don karin kumallo. Wannan sakamakon ya samo asali ne daga Ba'amurke mai gina jiki daga Jami'ar Cardiff (UK).

Dangane da binciken, 'yan makaranta' yan shekara 9 zuwa 11 da ke cin karin kumallo a kai a kai sun fi kyau a makaranta fiye da takwarorinsu da ba su kula da abincinsu na safe. Koyaya, waɗanda ba su ci hatsi na karin kumallo, ƙwanƙolin abinci ko sandwiches ba, amma suka ci alawar garin oatmeal ɗinsu, sun nuna ci gaba ƙwarai a cikin ƙwarewar hankali har tsawon watanni 18.

Wanene aka hana wa oatmeal?

Babban abin hanawa ga cin abinci shine rashin lafiyar abinci. Koyaya, rashin haƙuri da oatmeal kusan ba a samun shi cikin mutane. Gaskiya ne, yanayin da ba a san shi ba wanda ake kira cututtukan celiac na iya zama dalilin watsi da oatmeal gaba ɗaya.

Cutar rashin haƙuri ne ga alkama, furotin na kayan lambu da alkama iri ɗaya (hatsin rai, sha'ir). Babu alkama a cikin hatsi, kuma analogin analogin yana haifar da mummunan sakamako ga marasa lafiyar celiac kawai cikin kashi 1 cikin 100 na al'amuran. Zai zama alama cewa oatmeal a wannan yanayin yana da lafiya. Amma ba haka lamarin yake ba.

Yana faruwa cewa ana girbar hatsi a filayen da alkama ta taɓa girma, kuma ana samar da flakes akan kayan aikin da ake sarrafa alkama ko hatsin hatsin rai. Sabili da haka, ana samun ƙananan alkama ne kawai a cikin oatmeal. Idan mai ƙera ya ba da tabbacin cewa ci gaba da sarrafa filayen oat ba tare da "tuntuɓar" tare da alkama ba, to ana yiwa samfuran samfuran "marasa kyauta".

Guji oatmeal nan take shine, da farko, ga mutanen da suka kamu da ciwon sukari (iri na 1 da na 2). Samfurin, kusan ba shi da ƙwayar zare, ana sarrafa shi cikin jiki kuma yana karɓuwa cikin sauri. Sakamakon yana ƙaruwa sosai cikin matakan glucose na jini.

Lura! Flakes kamar "Hercules" da sauransu, an sarrafa su da yawa kuma suna buƙatar dogon girki, akasin haka, suna da matuƙar amfani ga masu ciwon suga. Saboda yawan abun ciki na fiber, suna sa matakan suga ya tabbata. Bugu da ƙari, inulin, wanda ɓangare ne na oatmeal, yana taimaka wa marasa lafiyar insulin don rage yawan shan magani na yau da kullun.

Likitoci kuma suna ba marasa lafiya shawara tare da gout don ware oatmeal daga menu. Ana buƙatar purines a cikin hatsi don lafiyayyun mutane don shafan bitamin da tsarin rayuwa. Suna cutar da jikin marasa lafiya, suna inganta tarawar sinadarin uric acid a cikin gabobin jiki da kuma haifar da wani mummunan rauni na cututtukan gabbai.

Kammalawa

Oatmeal kayan abinci ne masu amfani har ma suna warkarwa. Tasirinsu mai fa'ida akan jiki ya ninka sau da yawa cutarwa daga amfani. Abincin karin kumallo mara musanyawa zai tallafawa lafiyar jiki, haɓaka yanayi, samar da ƙoshin lafiya da tsabta ta hankali a kowane zamani.

Kalli bidiyon: How to Make Blended Oatmeal. Quaker (Nuwamba 2024).