ʻO ke ahi oatmeal no ka pohō kaumaha

ʻO kekahi o nā huahana kūpono no ka poho kaumaha he oatmeal. No kaʻike,ʻo ka oatmeal ka palaoa i hanaʻia mai kaʻohe piha o kaʻohi. Aʻo kaʻai, e like me kāu eʻike ai, he paʻapū o nā hua B, he haʻahaʻa haʻahaʻa liʻiliʻi a hoʻolako i ke kino me nā'ōpona'ūlū liʻiliʻi, e hāʻawi ana i keʻano o ke satty no ka manawa lōʻihi. ʻO ka helu o Caloric o ka oatmeal no ka make kaumaha he 120 kcal ia no 100 g.

Nā huakaʻi o ka oatmeal

ʻO ka hoʻohanaʻana i ka fiber e hoʻoholo i kona mele. No laila, he 20% ka protein a he 7% wale nō ka momona. ʻO nā meaʻai'ē aʻe e waiho ana i ka oatmeal ka mea e hihia ai ka hanuʻana a me ka paleʻana i nā kīʻaha koko mai nā ulia. Hoʻomaopopo pū ia i ka laweʻiaʻana o nā momona momona mai ke kino, e hoʻopili i nā kikowaena pūnaewele i kuleana no ka hoʻomanaʻo. ʻO kekahi'ōpū he mau antioxidant a me nā'āpana antidepressant a hoʻoulu i ka hoʻohou hou o ka pūnaewele i loko o ke kino o ke kanaka. Inā hoʻokomoʻoe i ka oatmeal i ka meaʻai, a laila, e poina mau loaʻoe i nā pilikia me ke kaʻina hana.

Pehea e kuke ai i ka oatmeal?

He nui nā meaʻai mai o oatmeal, i kēia lā e hōʻike mākou iāʻoe i kekahi o lākou:

1. Keʻano o kaʻohiʻana i nā kuki oatame. Nе meaʻai: 250 g böpü'üpö, he paona o ka oatmeal, hoʻokahi hua, kekahi wai a kvass paha. Hoʻopiliʻia nā meaʻai a pau i ka umu no iwakālua mau minuke. Inā makemakeʻoe e paʻi nā kuki e lilo i meaʻono, a laila, hiki iāʻoe ke momona me ka meli a me ka jam.
2. Hiki iāʻoe ke hana i kaʻono oatmeal maikaʻi a maikaʻi. No ka hanaʻana i kēia, e hoʻolapalapa i ka waiū, i ka wā e hoʻoulu ai, me ka lima hoʻokahi, e wikiwiki koke, aʻo kekahi e hoʻokuʻu koke aku i ka huiʻana o ka waiū oatmeal a me ka wai anu. No ka loaʻaʻole o nā lumps, hoʻomākaukau mākaukauʻia ka mea kanu, e wāwahi pinepine i nā lumps. Inā makemakeʻoe i kahi kissel e hele maikaʻi, hiki iāʻoe ke hoʻonui i kahi meaʻala.
3. ʻO kahi kīʻaha maikaʻi loa no ka mea hiki iāʻoe ke lilo i porridge o ka oatmeal. E lawe i 250 g o ka waiū e like me 3.2% momona a hoʻololiʻia i 130 g wai. Hoʻomoʻa ia i kahi kapuahi a hoʻomoʻia. I kŰia manawa i ka pńkaukau, e ho oha i 40 grams o ke fiber a me 160 ml o ka wai, pono e ho okumu i kahi a maikai a i kahi kahe like, i ole he lumps. Ke hoʻomahaʻia ka waiū, e ninini i ka oat i loko o ka pā a me ka hoʻoulu mauʻana, e hoʻihoʻi mai i kaʻeha. Hiki iāʻoe ke hoʻonui i nā hua aiʻole nā ​​hua waina e pale ai i ka kōʻana. Inā makemakeʻoe i ka pōmaikaʻi i ka māmā, hoʻokahe i ka waiū me ka waiʻole.