Ināʻoe e nīnau i nā kānaka a me nā mea e pili ai i ka oatmeal, e mahele likeʻia nā manaʻo likeʻole -ʻEnelani a me ka haukapila. Aʻo ka'oatmeal, he'ōlelo Pelekānia maʻamau, a no kaʻoi aku o ka pololei,ʻo kaʻaina kakahiaka kakahiaka Scottish, akāʻo kēia mea he mea nui o kēia mea pākani o nā meaʻai maikaʻi loa a hoʻohanaʻia i nā meaʻai lāʻau olakino. ʻO ka hopena kēia no ka hoʻonāneaʻana o ka oatme i ka hana o nā'ōpena'ōpala, lawe i ka cholesterol a me nā paʻakai o nā metala kaumaha, he nui nā huaora a me nā minera e pono ai no ke kāne.
'Oatāmā - nā mea hoʻomalu, nā momona, nā haʻalulu
E like me ka nui o kaʻai, nui ka nui o nā'ōpona oatāalā - a hiki i ka 64% ma ke kaupaona. Eia nō naʻe, he mau'aleʻaleʻa paʻakikī ka mea iʻole e alaʻi i ke alapiʻi o ke koko, akā, ma keʻano'ē, e mālie ana, e hoʻolako i ke kino me ka ikaika pono no ka wā lōʻihi. No laila ke kukeʻia ka porridge mai ia mea he koho kakahiaka maikaʻi loa.
Eia kekahi,ʻo ka oatmeal'ōmaʻomaʻa he mau protein - e pili ana i 18% o ke kaumaha o ke kumukūʻai, nā momona - 11%, ka hapa nui o ia mau mea he'emeka momona hoʻokahi a me polyunsaturated (mostic and linoleic).
Eia kekahi,ʻo ka oatmeal porridge:
- me nā lāʻau a pau o ka hui B - hoʻokahi o nā wahi o ko lākou hopena - ka paleʻana i nā pilikia, a na lākou nō e mālama i ke ola o kaʻili, ka lauoho a me nā kui;
- ʻO ka Vitamin A - ho'ōmiu i ka hanaʻelemakule, no ka mea he pono no ke kūkuluʻana i nā pūnaewele hou;
- huapiʻi E - antioxidant, pale i ke kino mai ka poʻe radical free, kuleana no ka hana hānau;
- huapiʻa K - kumu helu kumuhana o ke koko, me ka hemahema o kēia mau huaʻaina i hiki ke hoʻokahe i ke koko, ke kaheʻana o ke kīpī, nā'āpala o ke koko;
- huaʻai C - heʻuʻuku loa o ia mea ma ka oatmeal, me ka hoʻohuiʻole o ka waika ascorbic iʻole e mālama i ka lāʻau wela, no laila, e hoʻoneleʻia nā mea o kēia huapona i loko o ka oatmeal;
- nā mea nui - potassium, calcium, magnesium a me nā phosphorus;
- ʻO nā mea iʻikeʻia - ka hao, ka manganese, ke keleawe, ka selenium a me ka māmā.
Eia naʻe,ʻaʻole makemake nui nā poʻe i kēia,ʻoiaʻiʻo, he hua kūpono. Aʻo ka meaʻaʻole lākou iʻike maopopo pehea e kuke ai.
Pehea e kuke ai i ka oatmeal?
ʻO kekahi o nāʻano likeʻole o ka "oatmeal kaulana" o nā keiki e like me kēia:
Oatmeal me ka waiū
Mea Kai:
- o nā'ōmole oat - 400 g;
- wai 750 ml;
- waiu - 500 ml;
- paʻakai - 2 teaspoons;
- beka - 2 punetēpō;
- ke kō - eʻono;
- ka anise, kaʻino, ka kinamona a me ka lemon ka pauma (orange) - eʻono.
Hoʻomākaukau
Hoʻopiha mākou i ka pahū wai, e kuke i ke ahi wela a hiki i ka hoʻoponoponoʻiaʻana o nā'ōmole. A laila, ua hele mākou i ka pōʻai ma o kahi kānalima kila, a me kahi colander. E hoʻomoʻi i ka waiū wela a eʻaila a paʻi ka mīkeke i ka'eneʻena (pono ka wai, kahe). Pākuʻi mākou i kahi mea liʻiliʻi loa (ʻaʻole pono eʻikeʻia), a me kekahi o nā meaʻala a me ka pata.
No ka hoʻomākaukauʻana i kēia'ōleʻa o kaʻulaʻulaʻo "Hercules" ka mea kūpono loa,ʻo kona waihona caloric he 100 kilokalo.
Aia kekahi mahele mua loa o ka "mākua" oatamela:
Oatmeal porridge me nā huahana
Mea Kai:
- ka palaoa o ka oats - 200 g;
- rice - 200 g;
- wai - 1 l;
- 'ohua pūpū - 100 g;
- ka pipi bee - 100 g;
- pipi - 100 g;
- ono - 1 aniki;
- beka - 50 g;
- paʻakai - eʻono.
Hoʻomākaukau
ʻO ka'ūni a me kaʻohi kaʻaila e hana i ka palaoa. No ka hanaʻana i kēia, e hoʻohui i ka oatmeal i ka wai paila, ma hope o 5 mau minuke -ʻAi. ʻOiai e hoʻomākaukauʻana i ka pōʻai, e hoʻomoʻo i ka naʻau a me ka'ōpū, e hele ma waena o ka mea mīkini meaʻai. A laila e ponoʻoe eʻokiʻoki i nā'aleʻa, e lūlū me ke ake i ka waiūpaʻa, eʻoki loa i nā mea a pau. E hoʻomoʻi i ka ikaika mai ka puʻu a me ka pulumu i kāhuaʻia, me ka pāʻina a me ka pilina.
E like nō nā calories i loko o kēlāʻano oatamela me nā pākani ma ka Moana - 260-300 kcal.
Ehia mau kilokalo i laila ma kahi ouma?
Ma keʻano o ka hoʻohuiʻana i ka waiʻamiʻa nui,ʻo nā calories i loko o ka oatmeal he mea liʻiliʻi - 340 kilokalo i ke kūkomo kūkeke.
Ke ulu nei lākou i ka momona mai ka oatmeal?
Ma keʻano laulā, hiki iāʻoe ke ho'ōla hou ma kaʻaiʻana i nā huahana a pau, aʻaʻohe mea'ē aʻe. No nā poʻe e makemake ana eʻalo i ka kaumaha, ponoʻoe e hoʻomanaʻo i ka momona o ka oatmeal. No laila, eʻai maikaʻi ia i ke kakahiaka.