Oatmeal fiber don asarar nauyi

Ɗaya daga cikin samfurori masu tasiri don asarar nauyi shine oatmeal. Don bayani, oatmeal wani gari ne wanda aka yi daga hatsin hatsi. Kuma oats, kamar yadda ka sani, suna da cikar cikar bitamin B, yana da alamar glycemic mai bashi kuma yana ba da jiki tare da jinkirin carbohydrates, wanda ke ba da jin dadi na tsawon lokaci. Caloric abun ciki na oatmeal na asarar nauyi shine kimanin 120 kcal da 100 g.

Amfanin oatmeal

Yin amfani da fiber ya ƙayyade abin da ya ƙunsa. Saboda haka, ya hada da sinadarin 20% kuma kawai 7% mai. Sauran abubuwan gina jiki da ke a cikin oatmeal suna tsoma baki tare da ciwon ciwon sukari kuma suna kare tasoshin jini daga obstructions. Har ila yau, yana taimakawa wajen kaucewa daga jiki, yana rinjayar cibiyoyin kwakwalwar da ke da alhakin ƙwaƙwalwa. Wani fiber yana da antioxidant da kuma antidepressant Properties kuma yana inganta inganta salula a jikin mutum. Idan kun hada da oatmeal a cikin abincin, to, za ku manta har abada game da matsaloli tare da metabolism.

Yadda za a dafa oatmeal?

Akwai mai yawa girke-girke daga oatmeal, a yau za mu gabatar muku da wasu daga gare su:

1. Hanyar yin amfani da kukis oatmeal. Sinadaran: 250 g man shanu mai narkewa, labanin oatmeal, kwai daya, wasu ruwa ko kvass. Dukkan sinadarai sun haɗu kuma an aika su cikin tanda na minti ashirin. Idan kana son kukis su fita don zama mai dadi, to, za ku iya shafa shi da zuma ko jam.
2. Zaka kuma iya yin dadi mai kyau da oatmeal. Don yin wannan, tafasa da madara, lokacin da ta buɗa, da hannu ɗaya, da gaggawa da sauri, ɗayan kuma sannu a hankali ya fitar da cakuda oatmeal da madara mai sanyi. Don kada a yi lumps, an shirya cakuda a hankali, yana kwashe lumps. Idan kana son kissel ya fita mai dadi, zaka iya ƙara dan ƙaramin zaki.
3. Kyakkyawan karin kumallo don ku iya zama alamar na oatmeal. Ɗauki 250 g na madara kamar 3.2% mai da kuma tsar da shi zuwa 130 g na ruwa. Saka a kan kuka da kuma bar shi tafasa. A wannan lokaci a cikin tasa, zazzage 40 na fiber da kuma 160 ml na ruwa, dole ne a motsa jiki har sai wani taro mai kama, don haka babu lumps. Lokacin da madara ta bawo, zuba ruwan oat a cikin kwanon rufi, da kuma motsawa kullum, mayar da shi zuwa tafasa. Zaka iya ƙara 'ya'yan itace ko berries don kaucewa ƙara sugar. Idan kana son porridge mafi girma, tsarma madara da ƙasa da ruwa.