ʻO nā pōmaikaʻi o ka porridge oatmeal ka mea iʻike nuiʻia e ka poʻe i mālama i ke ola olakino , ho'āʻo lākou eʻai pono a nānā i kā lākou kiʻi. He oatmeal kēia me kona waiwai nui a me nā mea loloa kalole liʻiliʻi heʻai kakahiaka maikaʻi no nā keiki a me nā mea nui. Akā, i ka hoʻomākaukauʻana i ka'ōmaʻa oatāma, pono iāʻoe e noʻonoʻo i ka nui o nā calories āu i hoʻokomo ai i loko, me ka hoʻonuiʻana i nā huahana likeʻole.
ʻO ka nui o ka oatmeal porridge
ʻO ka momona maikaʻi loaʻaʻole iʻaiʻia. ʻO kēia kaʻanohu ka mea alakaʻi ma waena o nā huaʻano ma nā pūmua protein (13%) a momona (6%). Eia nō naʻe, he nui kaʻaiʻana o kaʻohe maʻamau no ka manawa lōʻihi, no laila uaʻai nā meaʻai i ka oatmeal.
Ma waena o nā'ōmole oat nā meaʻoi loa loa o nā'ōloheloheʻole. Laweʻia nā mea waiwai mai iā lākou, kahi hiki ke hoʻomākaukau i nā flakes i loko o nā minuke. He mea maʻalahi ka hoʻomākaukauʻana, akā, he mea liʻiliʻi loa ia.
Ma waena o nā lau, nā mea maikaʻi loa nā'ōmole oat. ʻOiaiʻaʻole lākou i mākaukau koke, akā, ua mālama nuiʻia lākou i nā mea pono a pau.
ʻO ka helu o Caloric o ka oatmeal e pili ana i ka mea i hoʻomoʻiʻia i ia wā eʻoki ai. ʻO Porridge i ka waiū, me ka waiūpaʻa a me nā hua waina, kahi iʻoi aku ka nui o nā calorie ma mua o ka porridge i hoʻolapalapa i ka wai. He aha keʻano o ka mea eʻoki ai ke kuke e pili ana i ka mea āu e makemake ai e loaʻa.
Inā makemakeʻoe e lilo i ka kaumaha, eʻoi aku ka maikaʻi ke kukeʻana i ka oatmeal ma ka wai. Ma kēia hihia, e loaʻa i ke kino he calo he 88 wale nō mai 100 grams o ka porridge. Eia kekahi,ʻo ka porridge e hoʻemi i ka nui o ka cholesterol maʻamau a me ka hoʻomaikaʻiʻana i ka metabolism , a ke'ōlelo pū nei hoʻi no kaʻaiʻana i ka oatmeal i loko o ka pohō kaumaha.
Ināʻoe eʻai i ka oatmeal ma hope o ka hoʻonaʻauaoʻana, a laila hiki iāʻoe ke uku
Pono, a inā he pono e hoʻi hou a hoʻoikaika i ka ola ma hope o ka maʻi, a laila, hiki iāʻoe ke kuke i ka pōkole me ka hoʻohuiʻana o ka waiū, ka sugar a me kaʻaila. Pēlā, e loaʻa i ke kino ka nui o 300 calories.
Ināʻoe e noʻonoʻo ana inā he mea hoʻohana ka oatmeal i nā lā hoʻouka, a laila, e hoʻolohe i kāna mau mea caloric a hakuʻia. Ma muli o nā mea kalo i nā manawa lohi, hiki i ka oatmeal ke kōkua i ka wikiwikiʻana i ke kino, hāʻawi iā ia i nā mea waiwai nui, ka ikehu a me ka hiva. I loko o 100 grams o ka wai oatamela he 15 mau g ia o nā'ōpalu'aleʻa, 3 grams o ka protein a 1.7 kaona o ka momona.