Boiled a kan ruwa oatmeal porridge - lafiya karin kumallo tare da low kalori. Wannan tasa a farkon yini tare da jin dadin cin abinci ba kawai a Rasha ba, har ma a Ingila da Scotland, kara da zuma, man shanu, 'ya'yan itatuwa da' ya'yan itatuwa.
Amfanin oatmeal akan ruwa
Saka ruwa a kan ruwa, ba tare da sukari da man ba, ya ƙunshi 88 kcal da 100 g. Yawan yawan sunadaran gina jiki, fats da carbohydrates a cikin ruwa a kan ruwa yana da kyau kuma yana da kyau ga jiki. Oatmeal porridge Boiled a cikin madara ya fi caloric fiye da ruwa, kuma ya ƙunshi calories 105.
Amfanin oatmeal porridge an ƙaddara ta abun da ke da mahimmanci. Babban abun ciki na bitamin (A, B, E, K, PP), ma'adanai (madara, silicon, iodine, sulfur, zinc, iron, phosphorus, calcium, magnesium), da amino acid din (tryptophan, lysine) sanya wannan samfurin wani wuri na musamman a cin abincin mutum. Bayyana a cikin oatmeal da kwayoyin kwayoyin (oxalic, malonic, erucic), da kuma kayan mai.
Fats din Oat sun ƙunshi babban adadin acid mai tsaftacewa, wanda ke hanzarta samar da metabolism da kuma taimakawa wajen rage matakan da suka dace. Amma, abin takaici, ƙwayoyi a cikin furen oat suna da sauri sosai da kuma rancid, don haka kada a adana wannan samfurin na dogon lokaci.
Yin amfani da oatmeal a cikin ruwa ma ya ƙunshi gaskiyar cewa yana da kyakkyawan talla. Oatmeal yana iya tsarkake jiki na mahadi na ƙananan karafa da sauran abubuwa masu guba, wanda yana da mahimmanci ga mazaunan megacities, kazalika ga waɗanda suke so su rasa nauyi da sake sake jikin su.
Doctors bayar da shawarar ciki har da a rage cin abinci oat porridge a kan ruwa a gaban ciwon daji na jini a cikin jini, cututtukan zuciya, high cholesterol, osteoporosis, hanta da koda cututtuka, ciwon sukari da kuma cututtuka na ciki da intestines.
Kuma oatmeal porridge daidai inganta sautin da kuma kawar da mummunar yanayi. Vitamin B6, wanda shine ɓangare na oatmeal, yana ƙarfafa samuwar serotonin, ta shafi halin da ke ciki.
Diet a kan oatmeal porridge
Abinci a kan oatmeal - abincin abincin da ke da kyau, godiya ga wanda za a iya yin makonni 1-2 na jiki daga abubuwa masu cutarwa kuma ya rage nauyi ta 3-5 kg. Babban abincin wannan abincin shine oatmeal, wanda ya kamata a dafa shi a kan ruwa, ba tare da ƙara man, sukari da madara ba. Wannan tasa ya kamata a ci sau 3 a rana a kananan ƙananan - 100-150 g.
Kamar yadda abincin da za'a iya shirya sau 2 a rana, an yarda:
- 'ya'yan karamar calorie (furanni, tangerines,' ya'yan inabi, apples, pears, plums);
- kayan lambu (tumatir, radishes, cucumbers, barkono da barkono, beets, kabeji, karas);
- salatin ganye;
- wake;
- 'ya'yan itãcen marmari (dried, dried apricots, figs);
- albarkatun madara masu noma (kefir, bifid, yoghurt na halitta).
Kada ka manta game da adadin ruwa da ake bukata don al'ada aiki na jiki - 1.5-2 lita kowace rana. Hakanan zaka iya sha ruwan inabi, kazamar, tumatir, apple da karas juices (200 ml), koren shayi . Kuna buƙatar sha na minti 30 kafin 1.5 hours bayan cin abinci. Don cika abubuwan da bace, masu gina jiki sun bayar da shawarar cewa yayin cin abinci don ɗaukar ma'adinai na bitamin-mineral.
Ko da mafi amfani, bisa ga masu cin abinci, likita a kan ruwa ba dafa abinci ba, amma motsawa. Yana da mafi dacewa don yin haka da dare. Ɗauki rabin gilashin oatmeal kuma ku zuba gilashin ruwan zãfi, kunshe da akwati da alade da kuma sanya shi a wuri mai dumi. Da safe za ku iya sanya kananan berries ko dried 'ya'yan itace a cikin porridge, teaspoon na zuma.
Samfurin abincin menu na cin abinci a steamed oatmeal:
- karin kumallo: 100-150 ml buƙatar ruwa a kan ruwa a kan ruwa;
- karin kumallo na biyu: 200 ml na kefir ko na yoghurt na halitta;
- abincin rana: 100-150 ml steamed oatmeal a cikin ruwa tare da zuma da kirfa ko sliced apple;
- abincin abincin rana: rabin rassan, shayi mai shayi;
- Abincin dare: 100-150 ml na steamed oatmeal a cikin ruwa tare da 'ya'yan itatuwa dried - prunes (2 inji mai kwakwalwa.), Dried apricots (2 pcs), Figs (1 pc.).
Abinci a kan oatmeal ba ya dace da mutanen da basu yarda da cin nama ba, gazawar koda, matsalolin zuciya, da cututtuka masu cututtuka. Ka tuna cewa yin amfani da oatmeal akai-akai yakan haifar da bayyanar maƙarƙashiya. Duk da nauyin caloric mai ƙananan ruwa a cikin ruwa, irin wannan cin abinci ba a bada shawara ga wadanda ke shiga cikin wasanni ba, saboda suna buƙatar furotin a cikin abincin su.