ʻOhiʻia i ka wai oatmeal porridge - he kakahiaka kakahiaka maikaʻi me ka mea kanu aku. ʻO kēia kīʻaha i ka hoʻomakaʻana o ka lā me ka leʻaleʻa,ʻaʻole i Russia wale nō, akā, maʻEnelani a me Scotland hoʻi, me ka meli oatamele, ka pata, nā hua a me nā hua maloʻo.
Nā pōmaikaʻi o ka oatmeal ma ka wai
ʻO ka pāʻani ma ka wai, me kaʻailaʻole a me kaʻaila, 88 kcal ka 100 g.ʻO ka maʻeneka o nā hoʻomalu o nā mea kanu, nā momona a me nā'ōpona i ka oatmeal i ka wai ua palekana a maikaʻi no ke kino. ʻO ka'ōmaʻaʻo Oatmeal i kāhuaʻia i ka waiū eʻoi aku ka caloric ma mua o ka wai, a he 105 calories.
Ua hoʻoholoʻia ka maikaʻi o ka pōʻai oatame e ka mea waiwai. ʻO ka mea kiʻekiʻe o ka huaora (A, B, E, K, PP), nā mineral (fluorine, silicium, iodine, sulfur, zinc, hao, phosphorus, calcium, magnesium), a me amino acid (tryptophan, lysine) he wahi kūikawā i kaʻaiʻana o ke kanaka. Hāʻawi i loko o ka oatmeal a me nā mea'alapona (oxalic, malonic, erucic), a me nāʻaila nui.
ʻO ka momona o'Oat he nui ka nui o nā waiʻona momona i hoʻonāukiʻia,ʻo ia ka hoʻonui i ka mīkini hana a kōkua i ka ho'ēmiʻana i nā kauwela kūpono. Akā, akā, no laila, ua wikiwiki kokeʻia nā momona o nā'ōmole oat a paʻi, no laila,ʻaʻole pono e mālamaʻia kēia hua no ka lōʻihi.
ʻO ka hoʻohanaʻana i ka oatmeal i loko o ka wai pū kekahi i loko o kaʻoiaʻiʻo he hoʻolaha maikaʻi loa ia. Hiki i ka Oatmeal ke hoʻomaʻemaʻe i ke kino o ka pona o nā mea kaumaha a me nā meaʻona'ē aʻe, he mea nui ia no ka poʻe noho megacities, a no ka poʻe e makemake e lilo i ka kaumaha a hou hou i ke kino.
Hoʻopaopopo nā kauka i loko o ka pāʻina oat i ka wai i mua o nā pāpaʻi i loko o ke koko, nā maʻi maʻi o ka naʻau, ke kiʻekiʻe o ka cholesterol, ka osteoporosis, ka huhū a me nā maʻi hekene, diabetes and disease of the stomach and intestines.
A maikaʻi ka'ōmaʻomaʻo maikaʻi e hoʻonanea i ka leo a hoʻopau i nāʻano hewa. ʻO ka Vitamin B6, kahi hapa o ka oatmeal, hoʻoulu i ka hoʻokumuʻia o ke serotonin, e pili pono ana i keʻano.
Pau kaʻai ma ka oatmeal porridge
ʻO kaʻai ma ka oatmeal - he pāʻina kaulike, mahalo iā ia no ka 1-2 hebedoma hiki iāʻoe ke hoʻokuʻu i ke kino mai nā meaʻino aʻae i ka kaumaha ma o 3-5 kg. ʻO ka papa nui o kēiaʻai he oatmeal, ka mea eʻailaʻia i ka wai, me ka hoʻouluʻole i kaʻaila, ka wai a me ka waiū. Pono eʻaiʻia kēia pāʻina i nā manawa 3 i ka lā ma kahi liʻiliʻi - 100-150 g.
E like me nā'ākeke e hiki ke hoʻonohonohoʻiaʻelua manawa i ka lā, eʻaeʻia:
- nā hua liʻiliʻi kalo-loloa (nāʻalani, nā kīʻaha, nā hua waina, nā'ōlaʻa, ka pears, plums);
- nā mea kanu (nā'ōmato, nāʻulaʻula, nā kukama, nā paʻani, nā beets, kāpī, kāloti);
- nā'ōmoleʻona;
- beana;
- nā hua maloʻo (nā'āpana, nā'ōpala maloʻo, nā fiku);
- nā huaʻona waiūpaʻa fermented (kefir, bifid, yoghurt pono).
Mai poina ka nui o ka wai e pono ai no ka hana maʻamau o ke kino - 1.5-2 lita i ka lā. Hiki iāʻoe ke inu i kaʻalani, ka huaʻopa, ka'ōmato, ka'ōmole a me ke kāloti (200 ml), ka'ōmaʻomaʻo . Ponoʻoe e inu i 30 mau minuke a ma 1.5 mau manawa ma hope o kaʻaiʻana. No ka hoʻopihaʻana i nā mea i nalowale, ua'ōlelo nā meaʻai i nā meaʻai i ka wāʻai e lawe i nā mea kanu lāʻauʻaila.
Aʻoi aku ka maikaʻi, e like me nā meaʻai lāʻauʻai,ʻo ka oatmeal ma ka waiʻaʻole e kuke, akāʻo ka mokumahu. He mea maʻalahi loa ia e hana i kēia i ka pō. E lawe i ka hapalua hapalua o ka oatmeal a ninini i ke aniani o ka wai e hoʻolapalapa, e hoʻopili i ka pahu me ka paleni a waiho ma kahi mahana. I ke kakahiaka e hiki iāʻoe ke waiho i nā hua liʻiliʻi a iʻole nā hua maloʻo i loko o ka porridge, kahi teaspoon o ka meli.
ʻO kaʻai meaʻai maʻamau i ka oatmela mahu:
- ke kakahiaka kakahiaka: 100-150 ml ka ouma ma ka wai;
- ʻo ka lua kakahiaka kakahiaka: 200 ml o kefir a iʻole ke kānā kūmā;
- kaʻaina awakea: 100-150 ml ka ouma i ka wai me ka meli a me ka kinamona a iʻole ka'ōpalaʻalani;
- pōkī awakea: hapa o kaʻaila, ke kōmaʻa;
- Kiaʻi: 100-150 ml o ka oamele kahe i ka wai me nā hua maloʻo - nā'āpana (2 pcs.), Nā apricots maloʻo (2 pcs), nā fiku (1 pc.).
ʻO kaʻai ma ka oatmealʻaʻole ia e pono i nā kānaka me ka naʻauʻole o kaʻai, ka hemahema kīʻaha, nā pilikia o ka maʻi a me nā maʻi maʻi. E hoʻomanaʻo hoʻi,ʻo ka hoʻohana pinepineʻana i ka oatmeal e hoʻonāukiuli i keʻano o ka constipation. Ma muli o nā haʻawina hoʻoluhi haʻahaʻa o ka oatmeal i loko o ka wai,ʻaʻole i manaʻoʻia iaʻano meaʻai no ka poʻe e komo nei i nā'ahamele, no ka mea, Pono lākou i ka protein i kā lākouʻai.