Mokhoa oa ho theola boima ba 'mele ka oat bran

Litaba

• Melemo ea oat bran
• Theko le moo u ka rekang
• Recipe ea Protheine Pancake le Oat Bran
• Mokhoa oa ho khetha li-oats tse ntle ka ho fetisisa bakeng sa boima ba 'mele
• Phofo ea oatmeal
• Oat bran
• Li-flakes tsa oat

Li-oats ke lijo-thollo 'me, joalo ka lijo-thollo tsohle, ke mohloli oa lik'habohaedreite. Leha ho le joalo, ke mohloli o motle haholo oa fiber, protheine, tšepe, magnesium, phosphorus, zinc, manganese, vithamine B1 le vithamine B5, e e etsang lijo tse phetseng hantle haholo ebile e ka thusa le ba batlang ho theola boima ba 'mele, ka hona, Chelete e khothalletsoang ke likhaba tse 2 ka letsatsi.

Likhoele tse fumanehang ka har'a li-oats li thusa ho lelefatsa ho khora le ho fokotsa maikutlo a tlala, e leng se etsang hore motho a je hanyane le ho etsa liqeto tse bohlale ha a khetha lijo, ho etsa hore ho be bonolo ho hanela lipompong, pasta le mehloli e meng ea lijo.

Ntle le oat bran, ho na le li-oats tse nang le mafura, hape li na le fiber e ngata ebile e loketse ba batlang ho theola boima ba 'mele, le phofo ea oat e nang le fiber e fokolang, index e phahameng ea glycemic mme, ka hona, ts'ebeliso ea eona e tlameha ho laoloa ke lefu la tsoekere le bakeng sa ba batlang ho theola boima ba 'mele.

Melemo ea oat bran

Melemo ea mantlha ea bophelo bo botle ba oat bran e amana ka kotloloho le likhoele tse teng lijong tsena, tse e etsang lijo tse sebetsang. Kahoo, melemo ea mantlha ke:

1. E fokotsa k'holeseterole e mpe: beta-glucan fiber e monya karolo ea mafura a teng lijong nakong ea tšilo le ho a tlosa setulong, e leng ho fokotsang sebopeho sa k'holeseterole maling.
2. Ho laola maemo a tsoekere ea mali le ho thibela lefu la tsoekere: faeba e qhibilihang ka har'a li-oats e qhibiliha ka metsing nakong ea tšilo ea lijo ebe e etsa gel e nang le viscous, e liehisang ho kenoa ha tsoekere ka maleng le ho thibela li-spikes tsoekere ea mali.
3. E thusa ho theola boima ba 'mele:Nakong ea tšilo ea lijo, likhoele tsa oat li theha gel e eketsang boholo ba lijo ka mpeng le ho liehisa tšilo ea lijo, e leng ho lelefatsang khora le ho fokotsa tlala nakong ea motšehare.
4. E thibela mofetše oa mala:likhoele tsa habore li boloka bophelo bo botle ba mala, kaha li matlafatsa nts'etsopele ea limela tse phetseng hantle, li thibela ho sokela le ho laola tsamaiso ea mala. Lintho tsena kaofela li fokotsa tlhahiso ea chefo ka maleng, e thibelang mofetše, haholo kankere ea colon.

Likhoele li ka fumanoa ka bongata bo boholo ho li-oat bran le li-oats tse hahiloeng. Ka hona, tšebeliso ea lijo tsena e khothalletsoa haholo ho batho ba batlang ho theola boima ba 'mele le ba nang le k'holeseterole e phahameng le / kapa lefu la tsoekere, ha ts'ebeliso ea phofo e lokela ho lekanyetsoa lijong.

Ntle le moo, ha e ntse e eketseha ho khora, ts'ebeliso ea oat bran e lumelloa ho tloha mokhahlelong oa pele oa phepelo ea Dukan. Tseba mekhahlelo eohle ea lijo tsa Madukane le tataiso ea ho e latela.

Theko le moo u ka rekang

Theko ea oat bran e bitsa karolelano ea R $ 5.00 ka 200g mme e ka rekoa lisuphamaketeng kapa mabenkeleng a lijo tsa bophelo bo botle.

Recipe ea Protheine Pancake le Oat Bran

Pancake ena ke mohloli oa protheine, faeba le lik'habohaedreite mme ka hona ke khetho e ntle bakeng sa seneke sa thapama bakeng sa ba batlang ho theola boima ba 'mele, mohlala.

Lisebelisoa

• 2 tablespoons ea oat bran;
• Mahe a 2
• Banana e le 1

Mokhoa oa ho itokisa

Otla banana le mahe ho fihlela o fumana boima bo ts'oanang. Kenya branche 'me u kopanye hantle. Tšela ladle ea pasta ka pane e halikiloeng e futhumetseng mochesong o mofuthu 'me u phehele nako e ka etsang motsotso, o reteleha ka thuso ea spatula mme o tsoele pele ka ho pheha motsotso o mong o le mong. Pheta ts'ebetso ho fihlela hlama e felile.

Mokhoa oa ho khetha li-oats tse ntle ka ho fetisisa bakeng sa boima ba 'mele

Thollo ea oat e arotsoe ka likarolo. Ha botebo bo tebile, khabohaetereite e ngata le fiber e fokolang le limatlafatsi. Kahoo, ha lijo-thollo li sebetsoa le ho ntlafatsoa haholoanyane, melemo ea phepo e tlase.

Phofo ea oatmeal

E entsoe ka karolo e ka hare-hare ea lijo-thollo tsa oat. Ka hona, e lahla boholo ba likhoele le limatlafatsi mme e boloka lik'habohaedreite.

Ka lebaka la fiber ea eona e tlase, phofo e na le index e phahameng ea glycemic. Ka mantsoe a mang, kamora hore e silisoe, tsoekere e entsoeng ke lik'habohaedreite e kena maling kapele le ka taolo e mpe.

Ka hona, li-cookie tse entsoeng ka oatmeal e ka ba sejo se monate haholo pele u koetlisetsoa ba tla sebelisa matla, empa haeba sepheo ke ho theola boima ba 'mele, se loketseng ke ho khetha likhetho tse bobebe ka fiber e ngata.

Oat bran

Lekala le entsoe ka makhapetla a lithollo tsa oat, ka hona, le na le likhoele tse ngata tse thusang ho tsamaea ka maleng, taolong ea tsoekere le k'holeseterole maling le ho lelefatsa maikutlo a ho khora, ho laola tlala le ho thusa ho theola boima ba 'mele.

empa seo ha se bolele hore ke lijo tse se nang lik'habohaedreite, empa ke mokhoa o mong o phetseng hantle o nang le fiber e ngata.

Li-flakes tsa oat

Li ka fumanoa ka li-flakes tse tšesaane kapa tse teteaneng, liphetoho li joang ha feela e ne e le tlase kapa ka tlase, empa thepa le melemo ea phepo e ts'oanang.

Li entsoe ka lithollo tsa oat tse petelitsoeng ho fihlela li batalalitsoe. Ho ka boleloa hore ke oats e felletseng, kaha e boloka limatlafatsi tsohle tse teng koro: lik'habohaedreite, liprotheine, likhoele, livithamine le liminerale.

Hape ke khetho e ntle ho ba batlang ho theola boima ba 'mele, joalo ka ha oat bran, e laola ho khora ebile e fokotsa maikutlo a tlala.