Pehea e lilo ai kaupaona me ka oat bran

Anter

• Nā pono o ka oat bran
• ʻO ke kumukūʻai a me kahi e kūʻai ai
• ʻO ka palaoa Pancake Protein me ka ʻOat Bran
• Pehea e koho ai i nā ʻoi maikaʻi loa no ka pohō kaumaha
• ʻO ka palaoa oatmeal
• ʻĀina pala
• Nā flakes oat

He cereal ka ʻoka a, e like me nā cereala āpau, kahi kumu o nā haʻalako. Eia nō naʻe, he kumu maikaʻi loa ia o ka fiber, protein, iron, magnesium, phosphorus, zinc, manganese, vitamin B1 a me vitamin B5, kahi e lilo ai i meaʻai maikaʻi loa a hiki ke kōkua i ka poʻe makemake e lilo i ka paona, no laila, ka ʻO ka nui i makemake ʻia he 2 punetēpu i ka lā.

ʻO nā olonā i loko o ka oats e kōkua e hoʻolōʻihi i ka māʻona a hoʻoliʻiliʻi i ka manaʻo o ka pōloli, kahi e ʻai ai ka mea liʻiliʻi a hana i nā koho akamai i ke koho ʻana i nā meaʻai, e maʻalahi ai ke pale aku i nā mea momona, pasta a me nā kumuwaiwai ʻē aʻe.

Ma waho aʻe o ka oat bran, aia nā flats oats, waiwai pū ʻia me ka fiber a kūpono no ka poʻe e makemake e lilo i ka paona, a me ka palaoa oat i ʻoi aku ka liʻiliʻi o ka fiber, kahi papa inoa glycemic kiʻekiʻe a, no laila, pono e kāohi ʻia kāna ʻai e ka poʻe diabetic a no ka poʻe makemake e lilo i ka paona.

Nā pono o ka oat bran

ʻO nā pono olakino nui o ka oat bran e pili pololei i nā olonā i loaʻa i kēia meaʻai, kahi e lilo ai i meaʻai meaʻai. No laila, nā pōmaikaʻi nui:

1. Hoʻoemi i ka cholesterol maikaʻi ʻole: Hoʻokomo ka fiber beta-glucan ʻāpana o nā momona i loaʻa i ka meaʻai i ka wā o ka digestion a hoʻopau iā lākou i loko o ka pahu, e hoʻoliʻiliʻi ana i ka hoʻokumu ʻia ʻana o ka cholesterol i loko o ke koko.
2. Mālama i nā kiʻekiʻe o ke kō a me ka pale ʻana i ka maʻi diabetes. ke hoʻoheheʻe ʻia ka fiber o oats i loko o ka wai i ka wā o ka digestion a hana i kahi gel viscous, kahi e lohi ai i ka lawe ʻia ʻana o ka glucose ma o ka ʻōpū a pale i nā spike i ke kō kō.
3. Kōkua iā ʻoe e lilo i kaupaona:I ka wā o ka digestion, hana nā oat fibers i kahi gel e hoʻonui i ka nui o ka meaʻai i loko o ka ʻōpū a hoʻolohi i ka digestion, e hoʻolōʻihi ai i ka māʻona a hoʻoliʻiliʻi i ka pōloli i ke ao.
4. Kāohi i ka maʻi ʻaʻai ʻōpū:mālama nā fibers o oats i ke olakino o ka ʻōpū, ʻoiai lākou e hoʻoulu ai i ka ulu ʻana o kahi flora olakino, pale i ka paʻa ʻana a hoʻoponopono i ka lawe ʻana o ka ʻōpū. ʻO kēia mau mea āpau e hōʻemi i ka hana ʻana o nā toxins i loko o ka ʻōpū, ka mea e pale ai i ka maʻi ʻaʻai, ʻo ia hoʻi ka maʻi ʻaʻa kolona

Hiki ke ʻike ʻia nā olonā i nā nui he nui i ka oat bran a i nā ʻoka i ʻōwili ʻia. No laila, paipai nui ʻia ka ʻai ʻana o kēia mau meaʻai no ka poʻe makemake e lilo i ka paona a no ka poʻe i loaʻa ka kolesterol kiʻekiʻe a me / a i ʻole ka diabetes, ʻoiai e kaupalena ʻia ka ʻai ʻana i ka palaoa i ka papaʻai.

Eia hou, ke hoʻonui nei i ka māʻona, ʻae ʻia ka ʻai ʻana o ka bran oat mai ka pae mua o ka papaʻai Dukan. E ʻike i nā pae a pau o ka papaʻai Dukan a me nā alakaʻi no ka ukali ʻana iā ia.

ʻO ke kumukūʻai a me kahi e kūʻai ai

ʻO ke kumukūʻai o ka oat bran ke kumu kūʻai o R $ 5.00 no 200g a hiki ke kūʻai ʻia ma nā supermarkets a i ʻole nā ​​hale kūʻai meaʻai olakino.

ʻO ka palaoa Pancake Protein me ka ʻOat Bran

ʻO kēia pancake kahi kumu o ka protein, fiber a me nā carbohydrates a no laila he koho maikaʻi loa no ka meaʻai ahiahi no ka poʻe makemake e lilo i ka paona, no ka laʻana.

Nā Pono

• 2 punetēpu o ka oat bran;
• 2 mau hua
• 1 maiʻa

Hoʻomākaukau hoʻomākaukau

E kuʻi i ka maiʻa a me nā hua manu a hiki i kou loaʻa ʻana i kahi nui like like. Hoʻohui i ka bran a hui maikaʻi. E ninini i kahi pā o ka pasta i loko o ka pā palai e hoʻowela ʻia ma kahi wela waena a kuke no hoʻokahi mau minuke, e huli ana me ke kōkua o kahi spatula a hoʻomau me ka kuke ʻana no 1 mau minuke ʻē aʻe. E hana hou i ka hana a pau ka palaoa.

Pehea e koho ai i nā ʻoi maikaʻi loa no ka pohō kaumaha

Hoʻokaʻawale ʻia ka palaoa oat i mau papa. ʻO ka hohonu o ka papa, ʻoi aku ka nui o nā huaʻale a me nā fiber a me nā mea momona. No laila, ʻo ka nui o ka hana a hoʻomaʻemaʻe i ka palaoa, ʻo ka liʻiliʻi o nā pono nutritional.

ʻO ka palaoa oatmeal

Hana ʻia ia mai ka loko o ka palaoa oat. No laila, hoʻolei ia i ka hapa nui o nā olonā a me nā mea momona a mālama i nā haʻuki.

Ma muli o ka haʻahaʻa o ka fiber, loaʻa i ka palaoa kahi papa inoa glycemic kiʻekiʻe. ʻO ia, ma hope o ka lawe ʻia ʻana, ʻo ke kō i hana ʻia e nā carbohydrates e hele koke i ke koko a kaohi maikaʻi ʻole ʻia.

No laila, ʻo nā kuki i hana ʻia me ka oatmeal hiki ke lilo i meaʻai māmā nui ma mua o ka hoʻomaʻamaʻa ʻana no ka poʻe e lilo ka ikehu, akā inā he pohō ka pahuhopu, ʻo ka mea kūpono ke koho i nā koho meaʻai māmā me ka nui o nā fiber.

ʻĀina pala

Hana ʻia ka bran mai nā huna o nā hua oat a, no laila, he nui nā olonā e kōkua i ka lawe ʻana o ka ʻōpū, i ka kaohi ʻana o ka glucose a me ka cholesterol i loko o ke koko a hoʻolōʻihi i ka manaʻo o ka māʻona, ka mālama ʻana i ka pōloli a me ke kōkua ʻana e lilo i ka kaumaha.

akā ʻaʻole ia he manaʻo no ka mea ʻaʻohe mea ʻaʻā pono ʻole, akā he koho olakino me ka ʻike kiʻekiʻe o ka fiber.

Nā flakes oat

Hiki ke loaʻa iā lākou i nā flakes lahilahi a manoanoa paha, he aha nā mea e loli inā ʻoi aku ka nui a i ʻole ka lepo, akā like nā waiwai a me nā pono kaiāulu.

Hana ʻia lākou mai nā hua oat holoʻokoʻa i paʻi ʻia a hiki i ka pālahalaha ʻia ʻana. Hiki ke ʻōlelo ʻia he oats holoʻokoʻa ia, no ka mea mālama ia i nā huaola āpau i ka palaoa: nā haʻalaki, nā protein, nā olonā, nā huaora a me nā minelala.

He koho maikaʻi loa ia no ka poʻe makemake e lilo i ka paona, no ka mea, e like me ka oat bran, kaohi ia i ka māʻona a hoʻoliʻiliʻi i ka manaʻo o ka pōloli.