Sie na mmiri oatmeal porridge - nri nri ụtụtụ na obere kalori. Na efere a na mmalite nke ụbọchị na-atọ ụtọ ọ bụghị nanị na Russia, kamakwa na England na Scotland, na-agbakwunye mmanụ aṅụ oatmeal, butter, mkpụrụ osisi na mkpụrụ osisi mịrị amị.
Uru nke oatmeal na mmiri
Oat porridge na mmiri, na-enweghị shuga na mmanụ, nwere 88 kcal kwa 100 g. Onu ogugu ndi na-edozi nri, ihe ndi ozo na mmanu carbohydrate n'ime oatmeal na mmiri di nma ma mara mma maka ahu. Okwute nke oatmeal siere na mmiri ara ehi ka caloric karịa mmiri, o nwere calorie 105.
Uru nke oatmeal porridge bụ nke ọgaranya mejupụtara. Ihe dị elu nke vitamin (A, B, E, K, PP), mineral (fluorine, silicon, iodine, sulfur, zinc, iron, phosphorus, calcium, magnesium), yana ezigbo amino acids (tryptophan, lysine) tinyere ngwaahịa a ebe pụrụ iche na nri nke mmadụ. N'ihu oatmeal na organic acids (oxalic, malonic, erucic), nakwa mmanụ dị mkpa.
Nati abụba nwere oke pasent nke acids fatty acids unsaturated, nke na-emezi ngwa ngwa ma nyere aka belata ogo ogwu. Ma, ọ dị mwute ikwu na abụba na ohia flakes na-egbu ngwa ngwa na rancid, n'ihi ya, a gaghị echekwa ngwaahịa a ogologo oge.
Iji oatmeal mee ihe n'ime mmiri mejupụtara n'eziokwu na ọ bụ ezigbo mgbasa ozi. Oatmeal nwere ike ịmecha ahụ nke ogidi ndị dị arọ na ihe ndị ọzọ na-egbu egbu, nke dị oké mkpa maka ndị bi na megacities, nakwa maka ndị na-achọ iwelata ibu ma rejuvenate ahụ.
Ndị dọkịta na-atụ aro na ị na-eri nri oat porridge na mmiri n'ihu ọnụ ala dị na ọbara, ọrịa obi, cholesterol dị elu, osteoporosis, ọrịa imeju na akụrụ, ọrịa shuga na ọrịa nke afo na eriri afọ.
Oatmeal porridge na-eme ka ụda olu dị mma ma kpochapụ ọnọdụ ọjọọ. Vitamin B6, nke bụ akụkụ nke oatmeal, na-akwalite nhazi serotonin, na-emetụta ọnọdụ ahụ kpọmkwem.
Nri na oatmeal porridge
Nri na oatmeal - nri kwesịrị ekwesị, ekele maka nke izu 1-2 ị nwere ike ịnapụ ahụ gị pụọ n'ihe ndị na-emerụ ahụ ma buru ibu site n'arọ 3-5. Nri nri nke nri a bụ oatmeal, nke a ga-esi esi ya na mmiri, na-agbakwunye mmanụ, sugar na mmiri ara ehi. A ga-eri efere a ugboro atọ n'ụbọchị na obere akụkụ - 100-150 g.
Dị ka nri nri nke a ga-eme ndokwa abụọ ugboro abụọ n'ụbọchị, a na-ahapụ gị:
- obere mkpụrụ kalori (oranges, tangerines, mkpụrụ osisi, apụl, pears, plums);
- Akwụkwọ nri (tomato, radishes, cucumbers, pepper bell, beets, kabeeji, carrots);
- elu salad;
- agwa;
- mkpụrụ osisi a mịrị amị (prunes, apricots apị, fig);
- mmiri ara ehi mmiri ara ehi (kefir, bifid, yoghurt).
Echefula banyere mmiri mmiri dị mkpa maka ịrụ ọrụ nkịtị nke ahụ - 1.5-2 lita kwa ụbọchị. Ị nwekwara ike ịṅụ mmanụma, mkpụrụ vaịn, tomato, apple na carrot juices (200 ml), tii tii . Ịkwesịrị ịṅụ ihe dị ka nkeji iri atọ tupu oge iri na ise. Iji jupụta ihe ndị na-efu, ndị ọkachamara na-atụ aro na n'oge nri ka ha na-ewere vitamin-mineral complexes.
Ọbụna ndị bara uru karị, dị ka ndị na-eri nri, oatmeal na mmiri anaghị esi nri, kama ọ na-esi n'elu mmiri. Ọ kachasị mfe ime nke a n'abalị. Were okara iko oatmeal ma wunye otu iko mmiri esi etinye ya, tinyechie akpa ya na porridge ma tinye ya na ebe di nma. Na ụtụtụ, ị nwere ike itinye ntakịrị tomato ma ọ bụ mkpụrụ osisi a mịrị amị na porridge, teaspoon mmanụ aṅụ.
Nri nri menu na steamed oatmeal:
- nri ụtụtụ: 100-150 ml steamed oatmeal na mmiri;
- nri ụtụtụ nke abụọ: 200 ml nke kefir ma ọ bụ eke yoghurt;
- nri ehihie: 100-150 ml steamed oatmeal na mmiri na mmanụ aṅụ na pawuda ma ọ bụ sliced apụl;
- nri ehihie: ọkara mkpụrụ vaịn, akwụkwọ ndụ akwụkwọ ndụ tii;
- Nri abalị: 100-150 ml nke steamed oatmeal na mmiri na mkpụrụ osisi mịrị amị - prunes (2 pcs.), Apricots apịtị (2 pcs), fig (1 pc.).
Ihe oriri na oatmeal anaghị adabara ndị mmadụ na-ekweghị ka ha rie nri, akụrụ akụrụ, nsogbu obi, nakwa ọrịa dị ukwuu. Chetakwa na iji oatmeal eme ihe mgbe nile na - eme ka ụbụrụ dị. N'agbanyeghị ọdịnaya caloric dị ntakịrị nke oatmeal n'ime mmiri, a dịghị akwado nri dị otú ahụ maka ndị na-ekere òkè na egwuregwu, n'ihi na ha chọrọ protein na nri ha.