Melemo e meholo ea bophelo bo botle ea oats

Litaba

• 1. E fokotsa k'holeseterole e mpe
• 2. Ho laola maemo a tsoekere maling
• 3. E o thusa ho theola boima ba mmele
• 4. E thibela mofetše oa mala
• 5. E fokotsa khatello e phahameng ea mali
• Tlhahisoleseling ea phepo e nepahetseng le mokhoa oa ho e sebelisa
• Kakaretso ea oatmeal cookie

Li-oats ke e 'ngoe ea lijo-thollo tse phetseng hantle ka ho fetesisa hobane, ntle le ho se na gluten, ke mohloli oa bohlokoa oa livithamini, liminerale, likhoele le li-antioxidants tse fapaneng bakeng sa bophelo bo phetseng hantle, bo e etsang lijo tse monate haholo.

Ntle le ho phela hantle haholo, li-oats li ka kenyelletsoa ho mefuta eohle ea lijo, leha e le maemong a lefu la tsoekere, kaha e thusa ho laola maemo a tsoekere maling. E boetse e thusa ho fokotsa maemo a k'holeseterole, e sireletsa pelo ebile e matlafatsa sesole sa 'mele.

1. E fokotsa k'holeseterole e mpe

Li-oats li ruile ka mofuta o itseng oa fiber, e tsejoang ka hore ke beta-glucan, e theolelang maemo a mali a k'holeseterole hape e fokotsa kotsi ea mafu a tebileng a pelo, joalo ka lefu la pelo kapa stroke.

Ho fumana molemo ona, ho kgothaletswa ho ja bonyane ligrama tse 3 tsa beta-glucan ka letsatsi, e lekanang le ligrama tse ka bang 150 tsa habore.

2. Ho laola maemo a tsoekere maling

Hobane e na le fiber e ngata, haholo mofuta oa beta-glucan, li-oats li khona ho thibela li-spikes tse bohale maemong a tsoekere ea mali. Ka hona, ho qala letsatsi ka sekotlolo sa oatmeal, mohlala, ke mokhoa o motle oa ho laola lefu la tsoekere esita le ho thibela ho qala ha lona, ​​maemong a batho ba nang le lefu la tsoekere pele.

3. E o thusa ho theola boima ba mmele

Li-oats ke setsoalle se seholo bakeng sa lijo tse theolang boima ba 'mele, kaha likhoele tsa tsona li hlohlelletsa tlhahiso ea hormone ka maleng e eketsang maikutlo a ho khora, e thibela tlala hore e se hlahe hangata.

Kahoo, ho ja habore ka letsatsi lohle ke leano le letle la ho fokotsa ho noa ha likhalori, ho thusa ho theola boima ba 'mele.

4. E thibela mofetše oa mala

Likhoele tsa oat li thusa mala ho sebetsa, ho thibela ho sokela le ho bokella chefo e ka lebisang mofetseng. Ntle le moo, li-oats li ntse li na le phytic acid, ntho e thusang ho sireletsa lisele tsa mala mpeng ea phetoho e ka bakang lihlahala.

5. E fokotsa khatello e phahameng ea mali

Li-oats li na le li-antioxidants tse ngata, haholo-holo ka mofuta o khethehileng o tsejoang e le avenanthramide, e eketsang tlhahiso ea nitric oxide 'meleng. Nitric oxide ena e thusa methapo ea mali ho phutholoha, e thusa ho potoloha ha mali le ho theola khatello ea mali.

Tlhahisoleseling ea phepo e nepahetseng le mokhoa oa ho e sebelisa

Tafole e latelang e bonts'a sebopeho sa phepo e nepahetseng ka 100 g ea habore e phuthetsoeng.

Li-habore li ka jeoa ka mokhoa oa li-flakes, phofo kapa granola, 'me li ka eketsoa ha ho etsoa li-cookie, sopho, moro, liphae, mahobe, bohobe le li-pastas.

Ntle le moo, e ka boela ea jeoa ka sebopeho sa motoho le ho etsa bongata ba lijo tse kang li-dumplings tsa cod le li-meatball. Sheba lenane le felletseng ka oats ho theola boima ba 'mele.

Kakaretso ea oatmeal cookie

Lisebelisoa

• 1 kopi ea tee ea oat e phuthetsoe
• 1 kopi ea tee ea tsoekere
• ½ senoelo sa majarine a khanyang
• 1 lehe
• 2 tablespoons ea phofo eohle ea koro
• ½ teaspoon ea motsoako oa vanilla
• Letsoai le le leng

Mokhoa oa ho itokisa

Otla lehe hantle ho fihlela le bata. Kenya tsoekere le majarine ebe u kopanya hantle le khaba.Butle-butle eketsa lisebelisoa tse ling kaofela, li hlohlelletsa hantle. Theha li-cookies ka khaba ea khaba kapa sopho, ho latela boholo bo lakatsehang, ebe o li beha ka mokhoa o tlotsitsoeng, o siea sebaka lipakeng tsa li-cookies. Lumella ho baka ka ontong e futhumetseng pele ho 200ºC metsotso e 15 kapa ho fihlela li mebala.

Hape sheba risepe ea oatmeal e thusang ho laola lefu la tsoekere.

Bona le risepe ea bohobe ba oat bo se nang gluten boo u ka bo etsang lapeng, ka ho shebella video e latelang: