Ndị na-ahụ maka ndị na-ahụ maka nri na-ahụ maka ụwa niile na-ewere porridge dị ka mkpụrụ akụ kachasị baa uru maka mmadụ. Ọ na-atụ aro ka iji ya maka ọrịa nke eriri afọ, akwara ozi na gland thyroid, yana maka ịxụ ahụ na-adịghị ike.
Agbanyeghị, oatmeal bara ezigbo uru maka ndị ọrịa nwere nnukwu cholesterol na glucose n'ọbara, nnukwu ibu na-arụ ọrụ na metabolism na-emetụta ya. Maka nke a, a na-etinye nri hercules mgbe niile na nri ọgwụ maka ụdị 1 na ọrịa shuga 2 na atherosclerosis.
Mana gịnị kpatara oatmeal ji dị mma maka obi na akwara ọbara, olee otu o si enyere aka ịhazi cholesterol na shuga ọbara, gịnịkwa mere a ga-eji nye ya ndụmọdụ maka igbochi ọnya obi na nkụchi obi? Azịza nye ajụjụ ndị a dabere na ihe pụrụ iche nke oatmeal, yana ikike ịlụ ọgụ oria na ịgwọ ahụ.
Ngwakọta
Akụkụ bụ isi nke oatmeal bụ ọdịnaya dị elu nke akwara soluble bara uru, ana-akpọ β-glucan. Mkpo osisi ndị a dị iche na nke ndị ọgaranya, ahịhịa, akwụkwọ nri, ahịhịa na mkpụrụ osisi.
β-glucan na-eme ka ọnụnọ nke bile dịkwuo elu ma nwekwuo ọrụ ya, si otú a na-enyere ahụ aka ịgbari cholesterol na-emerụ ahụ ma wepụta ya. Taa, a na-ere β-glucan n'ụlọ ọgwụ dị ka ọgwụgwọ nke atherosclerosis, mana ọ bụ naanị oatmeal bụ ihe sitere n'okike nke ihe a nwere ike.
Oatmeal nwekwara ụba antioxidants, vitamin B, macro- na microelements, polyunsaturated fat acids na ihe ndị ọzọ dị mkpa. N'otu oge, oatmeal nwere stachi dị ala karịa osikapa, ọka na ọbụna buckwheat, nke pụtara na ọ naghị ebute mmụba dị elu na shuga ọbara.
Ngwakọta nke oatmeal:
- Uble-Glucan siri ike;
- Vitamin - B1, B2, B3, B6, B9, PP, K, H, E;
- Macronutrients - potassium, magnesium, calcium, sodium, sọlfọ, phosphorus, chlorine;
- Chọpụta ihe - iron, ayodiin, cobalt, manganese, ọla kọpa, fluorine, zinc;
- Polyunsaturated fatty acids - Omega-3, Omega-6 na Omega-9;
- Carbohydrates dị mgbagwoju anya
- Mkpa na amino asịd.
Calorie ọdịnaya nke Hercules di oke elu ma di 352 kcal. na 100 gr. ngwaahịa.
Agbanyeghị, otu obere iko ọka (70 gram) ezuola iji chekwaa satiety ruo ọtụtụ awa n'usoro, nke pụtara ịhapụ nri site na Sanwichi, ibe na ngwaahịa ndị ọzọ na-emebi ihe.
Ngwongwo bara uru
Ndi okacha amara amara Oatmeal dika superfood site n’aka ndi oru nri, ya bu, nri nri di nkpa maka nri ahu ike. Dabere na ndị dọkịta, oatmeal bara uru karịsịa maka ndị nwere ọrịa obi, maka onye ọ bụghị naanị nri dị ụtọ na ahụike, kamakwa ezigbo ọgwụ.
A na-atụ aro ka hercules flakes maka ndị nwere shuga dị elu, karịsịa ndị ọrịa nwere ọrịa shuga. Nke bụ eziokwu bụ na oatmeal bara ụba na carbohydrates dị mgbagwoju anya, nke anụ ahụ na-abanye ogologo oge, anaghị eme ka oke glucose dị n'ọbara ma jupụta ahụ niile maka glucose.
Of oụ ọgwụ oatmeal mgbe niile bụ ezigbo mgbochi nke ụkọ vitamin na mineral, yabụ ya kpatara ọtụtụ ọrịa. Ruo taa, a chọpụtala na mmepe nke ọrịa obi na ọrịa vaskụla na-ejikọtakarị ọ bụghị naanị na iji nri nwere kalori zuru oke, kamakwa na enweghị nri dị mkpa.
Uru Ahụike nke Oatmeal:
- Lowers cholesterol. Oatmeal na-enye gị ohere iweda cholesterol ngwa ngwa site na 15% wee kpochapụ cholesterol plasta n'ime arịa. Irè oatmeal sitere na cholesterol dị elu nke na ọ nwere ike dochie anya ọgwụ Statin, nke nwere mmetụta ọjọọ yana amachibidoro ya n'oge ịtụrụ ime. Ọ dị mkpa ịmara na oatmeal na-ewepụ naanị cholesterol na-emerụ ahụ, na-enweghị emetụta ihe bara uru;
- Na-egbochi gallstones na oke ibu. β-glucan anaghị ekwe cholesterol mee ka ọ nwee nkụ ma mee ka ọ ghọọ nkume, si otú a na-ahụ maka igbochi ọrịa gallstone, cholecystitis na pancreatitis. Na mgbakwunye, eriri soluble na oatmeal na-ewepụ oke abụba n'ahụ ahụ, na-echebe imeju na ịba ọcha n'anya;
- E wedata ọbara mgbali elu. Oatmeal nwere ihe ndi puru iche - aventantramines, nke na - egbochi ụtụ cholesterol na sel ọbara na mgbidi nke arịa ọbara. N'ihi nke a, oatmeal na-enyere aka belata ọbara mgbali ma na-echebe mmadụ pụọ na atherosclerosis nke arịa ọbara;
- Lowers ọbara shuga. Hercules na-ezo aka na ngwaahịa nwere obere glycemic index, n'ihi na o nwere obere stachi, mana ọtụtụ eriri na carbohydrates dị mgbagwoju anya. Mgbe mmadụ riri oatmeal, agụụ anaghị agụ ya agụụ ọtụtụ awa n’usoro, ebe ọ bụ na ahụmịja carbohydrates dị mgbagwoju anya na-abanyekwa n'ahụ ahụ ma nọgide na-enwe ọ̀tụ̀tụ̀ shuga dị n'ọbara. Maka nke a, a na-ewere oatmeal dị ka ofe kasị sie ike maka ndị na-arịa ọrịa shuga;
- Mma mgbaze. N'ihi ọdịnaya ya dị elu, oatmeal na-enyere aka ịme ka usoro eriri afọ dị, na-ewepụ ntachi afọ, ịmị amụba ma na-abawanye ụba gas. Na mgbakwunye, oatmeal na-enyere aka sachapụ ahụ nsí, toxins na ọbụna nje ndị ọzọ;
- Ọ na-agwọ ọnya afọ na ọnya afọ. Oatmeal nwere ihe na - ekpuchi ihe n'ahụ mgbidi esorogus na afọ, si otú ahụ na - echebe ha pụọ na mmetụta ọjọọ nke mmiri ọ juiceụ gastụ na enzymes nri. Ya mere, oatmeal na-enyere aka belata nkụchi obi na mbufụt, ma na - eme ka ọnọdụ onye ọrịa kawanye mma;
- Na-enyere aka ifelata. N'agbanyeghi eziokwu na oatmeal dị elu kalori, ọ bụ nri nri bara uru ma na-enye gị ohere iwepu kilo na ngwa ngwa. Nri Oatmeal na-adị oke mma ma na-enyere aka nweta nsonaazụ achọrọ n'enweghị mmerụ ahụike.
Otu esi eji ya
Dika achoputara oatmeal na cholesterol ihe kariri otu ugboro, ndi a bu ndi iro a na-aghaghi idozi, mana maka ọgwụgwọ oma cholesterol di nkpa, odi ya ka akwadebe ya dika odi na nri ufodu. Ọkpụkpụ mmanụ oatmeal a kwadebere na mmiri ara ehi na shuga dum agaghị abaghị uru n'ọnọdụ a.
Iji mee oatmeal si cholesterol rụọ ọrụ n'ezie, a dụrụ ha ọdụ ka ha sie ya na mmiri ma ọ bụ mmiri ara ehi skim. Agbanyeghị, anaghị atụ aro ka edobe ha ka ọ bụrụ ogologo oge iji wee kpuchido vitamin na mineral ka mbibi dị.
Ọ kachasị mma ịta anụ oatmeal n'abalị, n'ụtụtụ rie nri ọka dị nro maka ụtụtụ. Ọ dị ezigbo mma ịgbakwunye ngwaahịa ndị ọzọ sitere na cholesterol dị elu na bootu dị ka ọmụmaatụ, strawberries, bluuberi, lingonberries, uhie na ojii, mpekere plọg na apụl apụl. You nwere ike ị mee ụtọ nke ọma na ngaji mmanụ a naturalụ.
Oatmeal na-agara nke ọma na mkpụrụ, nke bụ ihe ama ama dị mma e ji agwọ ọrịa maka iberibe ngwugwu cholesterol. Walnuts, akwa, almọnd na pistachios na-emeso ya nke ọma. Na mgbakwunye, enwere ike ịme oatmeal nwere nnukwu pawuda, nke ọ bụghị naanị na-ebelata cholesterol, kamakwa na-alụ ọgụ dị elu.
Enwere ike iji hercules mee ihe ọ bụghị naanị maka imeju ofe, kamakwa ịgbakwunye ya na salads, ofe na, n'ezie, achịcha. Yabụ kuki oatmeal a ma ama nwere ike bụrụ ezigbo ahụike ma ọ bụrụ na i jiri fructose na ihe ndị ọzọ na-atọ ha ụtọ.
A kọwara uru na ọghọm nke oatmeal na vidiyo ahụ n'isiokwu a.
