5 Cov txiaj ntsig kev noj qab haus huv tseem ceeb ntawm oats

Zoo Siab

• 1. Txo cov rog tsis zoo
• 2. Tswj theem ntshav qab zib
• 3. Pab koj poob phaus
• 4. Tiv thaiv kom tsis txhob mob plab hnyuv
• 5. Txo cov ntshav siab
• Ntaub ntawv qhia txog khoom noj khoom haus thiab kev siv li cas
• Qhia ua khaub noom Oatmeal

Oats yog ib qho ntawm cov zaub mov zoo tshaj plaws vim tias, ntxiv rau qhov tsis muaj gluten, lawv yog qhov tseem ceeb ntawm ntau cov vitamins, minerals, fibers thiab antioxidant tseem ceeb rau lub neej muaj kev noj qab nyob zoo, uas ua rau nws ua superfood.

Ntxiv nrog rau kev noj qab nyob zoo super, oats tuaj yeem muaj nyob rau hauv yuav luag txhua hom zaub mov, txawm tias muaj ntshav qab zib, vim nws pab tswj cov ntshav qab zib. Nws kuj tseem pab txo cov qib roj cholesterol, tiv thaiv lub siab thiab tseem ua rau lub cev tiv thaiv kab mob.

1. Txo cov rog tsis zoo

Oats yog nplua nuj nyob hauv ib hom fiber ntau, lub npe hu ua beta-glucan, uas txo qis cov roj cholesterol hauv cov ntshav thiab tseem txo qis kev pheej hmoo ntawm cov kab mob plawv, xws li mob plawv lossis mob stroke.

Yuav kom tau txais txiaj ntsig no, nws raug nquahu kom noj tsawg kawg 3 gram ntawm beta-glucan ib hnub, uas yog sib npaug kwv yees li ntawm 150 grams ntawm oats.

2. Tswj theem ntshav qab zib

Vim tias nws yog nplua nuj nyob hauv fiber ntau, tshwj xeeb ntawm beta-glucan hom, oats muaj peev xwm tiv thaiv ntse ntse nyob hauv cov ntshav qab zib ntau ntau. Yog li, pib hnub nrog lub tais ntawm oatmeal, piv txwv, yog txoj hauv kev zoo los tswj ntshav qab zib thiab tseem tiv thaiv nws qhov pib, nyob rau hauv cov ntaub ntawv ntawm cov neeg mob ntshav qab zib ua ntej.

3. Pab koj poob phaus

Oats yog ib qho kev sib koom ua ke zoo rau cov zaub mov poob phaus, vim tias lawv cov fibers ua rau lub cev muaj zog hauv cov hnyuv uas ua rau muaj kev xav ntau, tiv thaiv kev tshaib kev nqhis los ntawm ntau yam li.

Yog li, kev noj cov zaub mov noj kom thawm hnub thawm hnub yog ib qho txiaj ntsig zoo kom txo cov calorie kom tsawg, ua kom yuag.

4. Tiv thaiv kom tsis txhob mob plab hnyuv

Oat fiber ntau pab txoj hnyuv ua haujlwm, tiv thaiv kom tsis txhob cem quav thiab kev nqus cov co toxins tuaj yeem ua rau mob qog noj tau. Tsis tas li ntawd, oats tseem muaj cov phytic acid, uas yog cov uas pab tiv thaiv lub plab hnyuv los ntawm kev hloov pauv uas tuaj yeem ua rau qog.

5. Txo cov ntshav siab

Oats yog nplua nuj ntau nyob rau hauv antioxidants, tshwj xeeb tshaj yog nyob rau hauv ib hom kev paub hu ua avenanthramide, uas ua rau kom muaj nitric oxide ntau hauv lub cev. Qhov no nitric oxide pab cov hlab ntsha so, pab txhawb kev ncig ntshav thiab txo cov ntshav siab.

Ntaub ntawv qhia txog khoom noj khoom haus thiab kev siv li cas

Cov lus hauv qab no qhia cov khoom noj muaj txiaj ntsig hauv 100 g ntawm yob oats.

Oats tuaj yeem tau noj nyob rau hauv daim ntawv ntawm flakes, hmoov nplej los yog granola, thiab tuaj yeem muab ntxiv rau hauv kev npaj cov ncuav qab zib, kua zaub, kua zaub, ncuav qab zib, ncuav, ncuav, ncuav thiab ncuav ci.

Ib qho ntxiv, nws kuj tseem tuaj yeem noj cov zaub thiab ncuav qab zib los ua cov loj ntawm cov khoom noj xws li cod dumplings thiab meatballs. Pom cov zaub mov ua tiav nrog oats kom poob phaus.

Qhia ua khaub noom Oatmeal

Cov khoom xyaw

• 1 khob ntawm dov oat tshuaj yej
• 1 khob suab thaj tshuaj yej
• ½ khob ntawm lub teeb ci melgar margarine
• 1 lub qe
• 2 dia ntawm hmoov nplej dawb
• ½ teaspoon ntawm vanilla essence
• 1 pinch ntawm ntsev

Npaj hom

Yeej lub qe kom zoo kom txog rau thaum frothy. Ntxiv cov piam thaj thiab margarine thiab sib tov zoo nrog rab diav.Maj mam ntxiv cov khoom xyaw ntxiv, nplawm zoo. Ua cov ncuav qab zib nrog rab diav los yog kua zaub, raws li qhov loj me, thiab muab tso rau hauv daim ntawv greased, tawm hauv qhov chaw ntawm lub ncuav qab zib. Tso cai rau ci hauv qhov cub preheated ntawm 200ºC rau 15 feeb lossis kom txog thaum lawv pleev xim.

Kuj kuaj xyuas cov oatmeal daim ntawv qhia uas pab tswj ntshav qab zib.

Kuj tseem pom ib daim ntawv qhia rau cov qhob cij gluten tsis pub ua tom tsev, los ntawm kev saib cov yeeb yaj kiab hauv qab no: