Oat hmoov ua khoom noj khoom haus, kev sib tsoo. Cov ntsiab lus calorie thiab muaj pes tsawg leeg, cuam tshuam rau lub cev. Cov tais diav twg yog oatmeal raws?
Oat hmoov yog khoom noj khoom haus ua los ntawm kev ua thiab sib tsoo cov nplej nplej. Tus ntxhiab tsw tshiab, kev ntxhib los mos yog homogeneous, qhov loj ntawm endosperm yog li 0, 1-0, 2 hli, thaum sib tsoo ntawm cov ntiv tes, cov nplej ib leeg tsis xav tias. GOST oat hmoov - 31645-2012. Xim - cream, greyish -dawb, muaj cov pob lossis cov nplej, uas tau txiav txim siab pom, tsis raug tso cai. Kev sib tsoo zoo li no suav tias yog ib qho txiaj ntsig zoo tshaj plaws vim tias muaj cov vitamins thiab minerals ntau.
Yuav ua li cas ua oat hmoov?
Yog tias cov nplej, tom qab sau thiab threshing, tam sim ntawd raug coj mus rau lub zeb, tom qab ntawd thev naus laus zis los tsim hmoov nplej los ntawm oats yuav nyuaj. Lub peculiarity ntawm cov qauv ntawm cov noob nplej yog cov ntau txheej (zaj duab xis) ntawm cov tsho loj, uas tsis tuaj yeem tshem tawm nrog kev pab los ntawm cua. Hauv kev tsim cov hmoov nplej, tom qab thawj threshing, cov nplej raug ntxuav thiab muab ci, tau txais cov nplaim, tom qab ntawd lawv tau qhuav kom huv si thiab hauv av ua hmoov.
Thaum kho cua sov, kev suav nrog txawv teb chaws raug tshem tawm thiab hmoov txhuv nplej siab yog dextrinized. Yog tsis muaj theem no, cov khoom lag luam yuav tsis suav nrog. Tsis tas li ntawd, cov pa luam yeeb ua rau tua cov kab mob uas tsim los ntawm cov qoob loo ua liaj ua teb, tau txais nws ob qho tib si hauv daim teb thiab thaum thauj mus los thiab khaws cia.
Muaj ntau txoj hauv kev los ua koj tus kheej oat hmoov:
- Los ntawm cov qoob loo … Oats, zoo dua crushed, yog ntxuav thiab qhuav los ntawm kis lawv hauv ib txheej ntawm daim ntawv tuab lossis daim ntawv ci. Tsis siv daim ntawv lossis daim phuam so qhuav, vim tias lub embryo tuaj yeem tsim tau. Tom qab ntawd cov nplej tau nchuav rau hauv lub kas fes grinder, lub tais tais lossis cov khoom noj khoom haus thiab yaug ob peb zaug kom txog thaum tau txais qhov sib xws zoo. Sieve, cais cov khoom loj. Yog tias muaj ntau ntawm lawv, tom qab ntawd kev sib tsoo yog rov ua dua.
- Los ntawm flakes. Thaum yuav khoom flakes, txoj kev tsim khoom yuav tsum tau hais meej. Koj yuav tsum yuav cov uas yuav tsum tau ua noj kom tsawg kawg 25-30 feeb. "Hercules" lossis cov khoom lag luam ntawm lub ntim uas hais tias "Ncuav dej npau" tsis haum. Kev sib tsoo yog nqa tawm hauv txoj kev uas tau piav qhia lawm.
- Los ntawm cov nplej nrog kho cua sov … Yog tias koj tsis tuaj yeem yuav cov noob (dov) cov noob, tom qab ntawd koj tuaj yeem kho cua sov rau koj tus kheej. Txhawm rau ua cov hmoov nplej zoo hauv tsev, cov nplej tau tsau rau ib hnub, feem ntau hloov cov dej thiab yaug. Ncuav dej rau yav tsaus ntuj, thiab thaum sawv ntxov lawv pib yaug txhua txhua 2 teev. Qhov no yooj yim dua thiab yuav pab tiv thaiv kev tawg paj. Tom qab ntawd lawv tsis qhuav, raws li tau piav qhia lawm, tab sis, ntawm qhov tsis sib xws, lawv tau ci. Txog qhov no, ntau lub tais thiab hom "Quenching" (1 teev) yog qhov zoo tshaj, ob chav rhaub dej - tus tswj hwm tau teeb tsa kom tsawg kawg thiab sab laug rau 40 feeb. Yog tias tsis muaj cov khoom siv hauv chav ua noj, koj tuaj yeem rhaub dej kub me tshaj hauv dej me me li 20 feeb, nplawm tas li. Kev saib xyuas yuav tsum tau ua kom cov dej tsis qhuav thiab cov ntsiab lus ntawm lub lauj kaub tsis hlawv. Tom qab ntawd cov nplej tau qhuav, raws li tau piav qhia lawm. Ua ntej txiav txim siab ntawm cov zom, koj yuav tsum xav txog yuav ua li cas ua noj oatmeal. Yog tias nws xav tau rau txau cov tais diav, thiab tsis yog ntxiv rau lub khob noom cookie, tom qab ntawd ib feem loj txaus. Txhawm rau kom tau nws, kev sib tsoo yog nqa tawm hauv cov nqaij grinder, tig tus kov rov qab thiab tawm mus, lossis hauv tshuaj khib nrog pestle.
Qee lub sij hawm nws tau qhia kom zom cov nplej hauv koj txhais tes lossis zom lawv nrog tus pin dov. Nws yuav tsis ua haujlwm kom tau txais qhov kev xav tau ntawm oatmeal hauv txoj kev no, tseem yuav muaj cov nplej ib leeg. Cov khoom tsim los ntawm cov khoom lag luam no yuav dhau los ua ntxhib. Yog tias koj siv nws, tsuas yog siv ua txaj xwb.
Cov khoom lag luam tau npaj tus kheej tsis haum rau kev khaws cia ntev-koj tuaj yeem muab nws tso rau hauv lub thawv kaw nruj nreem hauv lub tub yees rau 10-12 hnub. Thiab yog tias koj yuav cov oatmeal hauv khw muag khoom, koj tuaj yeem khaws nws hauv cov ntawv lossis cov hnab linen mus txog rau lub hlis, hauv qhov tsaus ntuj, qhov chaw muaj cua nkag tau zoo. Koj yuav tsum tsom mus rau tsis yog hnub ntawm kev yuav khoom, tab sis nyob rau hnub uas tau qhia hauv pob.
Tag nrho cov khoom siv hauv chav ua noj uas yog cov av yuav tsum tau muab yaug kom huv ua ntej. Qhov no yog qhov tshwj xeeb tshaj yog tias koj siv lub tshuab kas fes. Kev suav nrog cov hmoov av kas fes tuaj yeem hloov pauv qhov saj ntawm cov khoom ci thiab hloov cov khoom ntawm cov khoom.
Nyeem kuj yuav ua li cas ua pob kws pob kws
Cov muaj pes tsawg leeg thiab cov ntsiab lus calorie ntawm oat hmoov
Hauv daim duab oat hmoov
Qhov kev thov rau cov khoom tau piav qhia los ntawm cov ntsiab lus siab ntawm cov as -ham. Vim yog qhov tshwj xeeb ntawm kev ua, hmoov txhuv nplej siab yuav luag hloov pauv tag nrho, uas ua rau nws muaj peev xwm nthuav qhia cov tais diav thiab ci khoom rau hauv cov zaub mov uas pab kom poob phaus ntau.
Cov ntsiab lus calories ntawm oatmeal yog 369 kcal rau 100 g, ntawm uas
- Protein - 13 g;
- Rog - 6.8 g;
- Cov carbohydrates - 64.9 g;
- Kev noj haus fiber ntau - 4.5 g;
- Dej - 9 g.
Cov vitamins rau 100 g
- Vitamin B1, thiamine - 0.35 mg;
- Vitamin B2, riboflavin - 0.1 mg;
- Vitamin E, alpha tocopherol - 1.5 mg;
- Vitamin PP - 4.3 mg;
- Niacin - 1 mg
Minerals ib 100 g
- Potassium, K - 280 mg;
- Calcium, Ca - 56 mg;
- Magnesium, Mg - 110 mg;
- Sodium, Na - 21 mg;
- Phosphorus, P - 350 mg;
- Hlau, Fe - 3.6 mg.
Oatmeal tseem muaj cov folic acid me me, uas yog qhov tsim nyog rau kev tsim cov menyuam hauv plab neural tube thaum cev xeeb tub, thiab silicon, uas tiv thaiv kev txhim kho ntshav qab zib thiab mob qog noj ntshav.
Txhawm rau suav kom raug cov ntsiab lus calorie ntawm cov tais diav los ntawm kev sib tsoo oats, koj yuav tsum tso siab rau cov ntaub ntawv hauv qab no:
| Ntsuas | Qhov ntim, ml | Qhov hnyav, g | Cov ntsiab lus calorie, kcal |
| Khob | 250 | 130 | 479.7 |
| Faceted iav | 200 | 110 | 405.9 |
| Diav |
20 - tsis muaj "swb", 25 - nrog "swb" |
73.8 | |
| Tshuaj yej diav | 6-8 | 22.1 |
Cov txiaj ntsig thiab kev phom sij ntawm oatmeal tau piav qhia los ntawm cov ntsiab lus tsis tseem ceeb ntawm cov rog rog - 1.1 g rau 100 g. daim ntawv. Ib qho ntxiv, cov poj niam uas tau qhia cov tais diav nrog rau qhov tshiab ntxiv rau lawv daim ntawv qhia zaub mov tsis muaj kev hloov pauv thaum nruab hnub. Cov tshuaj no txhawb nqa kev ua haujlwm ntawm cov tshuaj hormones, uas yog, kev muaj peev xwm ua haujlwm thiab kev tawm tsam ntawm kev xav hauv "kev qaug zog" kev sib deev nyob ntawm nws.
Cov txiaj ntsig ntawm hmoov nplej
Cov khoom tuaj yeem suav tias yog tshuaj. Raws li kev tshawb fawb los ntawm Asmeskas cov kws tshawb fawb, kev sib tsoo ntawm hom cereal no muaj cov vitamins sib npaug thiab cov ntxhia ua kom yooj yim nqus hauv tib neeg lub cev. Ib qho ntxiv, nws muaj cov tshuaj fiber ntau uas tsis tuaj yeem ua kom huv, nqus tau thiab cov tshuaj tiv thaiv kab mob antioxidant.
Cov txiaj ntsig ntawm hmoov nplej
- Txhawb nqa cov haujlwm tseem ceeb ntawm cov kab mob me me uas tau koom nrog hauv kev zom zaub mov seem thiab tshem tawm cov haujlwm ntawm cov kab mob uas nkag mus rau hauv cov hnyuv nrog zaub mov lossis nkag mus rau hauv cov hlab ntshav.
- Tswj cov lipid-protein metabolism hauv qib cellular.
- Stabilizes txoj hnyuv. Yog tias koj cov zaub mov suav nrog qhob cij lossis oatmeal ci khoom, cem quav tsis cuam tshuam dab tsi.
- Normalizes qib roj cholesterol thiab tiv thaiv kev tsim cov plaques hauv lumen ntawm cov hlab ntshav, txo qhov kev pheej hmoo ntawm atherosclerosis.
- Ua kom cov txheej txheem rov tsim dua tshiab ntawm txhua cov ntaub so ntswg thiab lub cev, ua kom cov menyuam loj hlob thiab nres rickets.
- Tones nce cov hlab plawv, tswj lub plawv ruaj khov, txo qis kev tawm tsam ntawm kev kub siab thiab arrhythmias.
- Txhawb kev tsim cov norepinephrine, uas yog lub luag haujlwm rau kev xav.
- Txhim kho kev nco, ua kom muaj peev xwm mloog zoo thiab txhim kho kev sib koom tes.
- Ntxiv dag zog rau cov hniav thiab tes thiab ua rau cov plaub hau mos thiab du.
- Pab txhim kho cov leeg nqaij.
Nws tau tso cai los qhia cov khoom lag luam rau hauv cov ntawv qhia txhua hnub rau ntshav qab zib mellitus. Lub glycemic Performance index ntawm oat hmoov yog qis - ntawm qib ntawm 45 units, vim tias cov ntsiab lus carbohydrate hauv cov zaub mov tseem ceeb yog qis dua hauv cov nplej lossis rye (txog 58%). Ib qho ntxiv, nws muaj beta-glucans uas txo cov ntshav qab zib.
Cov hmoov txhuv nplej siab dextrinization tso cai noj mov thiab qhob cij nrog cov hmoov nplej oat ntxiv rau hauv cov zaub mov ntawm cov neeg uas muaj kab mob siab lossis kab mob siab, ib qho ntawm cov tsos mob uas yog lub cev tsis ua haujlwm. Hauv cov xwm txheej no, koj yuav tsum ua raws li kev noj zaub mov nruj, uas cuam tshuam tsis zoo rau lub xeev kev xav - lub neej zoo tau txo qis. Lub sijhawm no, lub sijhawm los noj cov ncuav qab zib ntxiv lossis ib qho qhob cij tuaj yeem txhim kho koj lub siab.
Daim ntawv qhia Oatmeal
Cov khoom no tau siv ntau dua hauv kev lag luam khoom qab zib. Tab sis nrog qhov tshwm sim ntawm cov neeg ua mov ci niaj hnub no, lawv tau pib ntxiv nws rau ua khob noom cookie, ci qhob cij thiab ci.
Daim ntawv qhia Oatmeal:
- Pancakes … Mis, 400-450 ml, yog preheated. Qhov ntsuas kub tau ntsuas los ntawm kev tso me ntsis ntawm daim tawv nqaij ntawm txhuam. Hnov sov - koj tuaj yeem tua nws. Dissolve 2-3 tbsp. l. zib ntab. Noj tshiab dua. Tsav hauv 2 lub qe qaib, tsis txhob cais dawb thiab qe qe, ntxiv ntsev thiab ntxiv 1 tsp. ci hmoov los yog ci dej qab zib rau ntawm rab diav, quenching nrog kua txiv los yog kua txiv qaub. Ncuav hmoov rau hauv cov kwj deg nyias kom tau lub batter. Cov niam tsev uas paub dhau los tam sim qhia cov butter (ua ntej yaj) rau hauv lub khob noom cookie, thiab rau cov tsis muaj kev paub nws yog qhov zoo dua rau grease lub lauj kaub kub. Pancakes tau kib ntawm ob sab.
- Tortillas … Cov khoom ci no tuaj yeem hloov qhob cij. Yeej 1 qe nrog ib khob ntawm kefir, ntxiv ntsev, ntxiv 0.5 tsp. dej qab zib, ncuav hauv kev sib tsoo ntawm 2 hom - 8 tbsp. l. oats thiab 3 tbsp. l. nplej. Lawv ci nyob rau hauv ib lub lauj kaub frying, greased nrog me me ntawm cov paj noob hlis. Thaum ci, tortillas sawv.
- Slimming buns … Txhawm rau ua lub khob noom cookie, do hauv 170 ml ntawm kefir 1 qe, nplej thiab oat hmoov - 100 g txhua, 3 tbsp. l. bran - uas koj nyiam tshaj, ntxiv ntsev, ntxiv cov txuj lom - kua txob, cinnamon, qhiav hmoov ntawm koj xaiv, ntxiv rau dej qab zib - 1 tsp. Lub khob noom cookie yuav tsum muaj qhov sib xws uas tuaj yeem tsim cov ncuav ci. Sprinkle lawv nrog cov noob hnav thiab kis lawv rau ntawm daim ntawv ci ci nrog parchment. Sib tov nrog yolk thiab tawm mus sawv ntsug li 15 feeb. Ci ntawm 180-190 ° C kom txog thaum browned. Qhov no feem ntau yuav siv 20-25 feeb.
- Oat qhob cij … Ua ntej, sau lub tais ntawm lub khob cij tshuab nrog cov khoom xyaw ua kua, tom qab ntawd ntws dawb. Cov mis nyuj sov - 280 ml, ua kom zoo nkauj paj noob hlis lossis yaj butter - 1 tbsp. l., ntsev - 1, 5 tsp., qab zib - 2 tbsp. l. Tsuas yog tom qab ntawd cov khoom xyaw sib xyaw tau nchuav rau hauv - thawj 250 g ntawm cov nplej sib tsoo, thiab tom qab ntawd 100 g ntawm oatmeal. Ntxiv 50 g ntawm cocoa oatmeal lossis flakes. Cov neeg ua mov ci sai sai tau muab tso rau zaum kawg hauv lub tais - 1.5 tsp. Teeb hom №1, lub ntsiab. Tom qab lub khob cij npaj tiav, nws raug tso cai kom txias ua ntej hauv lub tais thiab tom qab ntawd ntawm cov hlua hlau.
- Cov ncuav qab zib … Sift 350 g ntawm cov nplej thiab 150 g ntawm oat hmoov rau hauv ib lub tais, sib tov nrog 1 tsp. cinnamon thiab 0.5 tsp. ci hmoov Ib me ntsis ntsev yog txaus. Hauv lwm lub thawv, tuav me ntsis yaj butter (170 g) 250 g ntawm hmoov qab zib, vanilla me ntsis lossis txiv qaub essence thiab 2 tbsp. l. zib ntab ua los ntawm hnub tim, xibtes lossis qab zib. Ua ke cov khoom sib xyaw npaj - nws yog qhov zoo dua los ncuav qhuav rau hauv cov kua. Txhawm rau kom tau lub khob noom cookie uas tuaj yeem zom tau, dilute nrog dej khov, nchuav rau hauv cov kwj deg nyias. Preheat qhov cub kom 200 ° C, thiab yob lub khob noom cookie rau hauv ib txheej. Cov ncuav qab zib raug txiav nrog cov pwm me me lossis nrog rab riam, tom qab ntawd tau txais cov plaub fab lossis cov duab plaub. Ci rau 15 feeb. Koj tuaj yeem ntxiv raisins, txiv ntseej lossis txiv hmab txiv ntoo qhuav rau lub khob noom cookie.
Oatmeal yog siv los npaj tsis yog cov tais diav nkaus xwb, tab sis kuj yog haus dej nrov heev, jelly, yog ua rau. Feem ntau nws tau qhia rau hauv kev noj zaub mov kom poob phaus lossis nws raug nquahu kom haus nws rau cov kab mob ntawm txoj hnyuv. Ib qho ntxiv los ntawm cov txiv hmab txiv ntoo lossis txiv hmab txiv ntoo yuav pab ua jelly qhov qab tiag tiag. Lub hauv paus yog txiv hmab txiv ntoo compote. Yog tias koj xaiv cov txiv ntoo qab zib, tom qab ntawd qhov sib piv yog 1.3 liv dej thiab 0.5 kg ntawm cov txiv hmab txiv ntoo pitted. Currants noj tsawg dua rau tib cov kua - tsis ntau dua 0.4 kg. Boil rau 5 feeb, ntxiv qab zib kom saj thiab cinnamon. Berries raug tshem tawm. Ntxiv 4 tbsp. l. oat hmoov nyob rau hauv 200 ml ntawm dej sov, knead kom tsis muaj pob ntawv. Nqa cov compote nrog cov txiv ntoo kom npau npau, ncuav cov hmoov tov, tos kom txog thaum nws nce, thiab tshem tawm tam sim ntawd los ntawm tshav kub. Do tas li.
Kissel yuav tsum txias ntawm nws tus kheej mus rau chav sov. Tom qab ntawd nws tau txias hauv lub tub yees. Ua haujlwm hauv lub tais nrog cov txiv hmab txiv ntoo tshiab thiab khov nab kuab - dej khov lossis creme brulee zoo dua.
Cov lus tseeb nthuav txog oat hmoov
Rau lub hom phiaj khoom noj, cov nplej pib cog ntau dua 4000 xyoo dhau los, tab sis oats pib cog ntau tom qab. Thaum xub thawj nws tau txiav txim siab tias yog nyom, thiab tom qab ntawd nws tau siv los ua khoom noj - raws li pub rau tsiaj txhu, feem ntau yog rau nees.
Cov khoom tshwj xeeb ntawm kab lis kev cai tau pom thawj zaug los ntawm Suav cov neeg cog qoob loo thiab pib siv nws rau ci. Lub khob noom cookie ua los ntawm oatmeal tau dhau los ua ntom ntom, yog li thaum xub thawj nws tau qhia ua cov khoom ntxiv. Tsuas yog tam sim no, thaum cov thev naus laus zis ua noj niaj hnub tau tshwm sim, nws tau dhau los ua ci ci cov yob thiab qab heev.
Txawm li cas los xij, hauv kev lag luam khoom noj khoom haus, kev sib tsoo zoo tseem tsis tau siv los ua qhob cij, tab sis nws yog qhov xav tau hauv cov khw muag khoom ntiag tug. Tab sis tag nrho cov hmoov nplej los ntawm cov nplej no yog qhov xav tau, nws tau ntxiv rau hauv kev tsim cov nplej zom. Tab sis thaum nug dab tsi tuaj yeem ci los ntawm oatmeal, feem ntau nws tsis yog qhob cij lossis yob uas los rau hauv siab, tab sis ncuav qab zib.
Nyob rau hauv Russia, oatmeal tsis tau lees paub ntev, tab sis lawv tau ua zaub mov noj lossis oatmeal tais diav. Txhawm rau ua nws, cov nplej tau nchuav nrog dej kub yam tsis tau tev tawm thiab tawm mus rau ib hnub hauv qhov cub hauv Lavxias hauv lub lauj kaub av nplaum. Tom qab ntawd lawv tau muab tso rau ntawm cov ntoo ntoo nrog cov qhov zoo thiab tawm hauv qhov cub tib yam, qhov uas lawv tau qhuav ntawm qhov kub tsis txias rau 3 hnub. Cov nplej tau dhau los ua xim av, tsaus nti, "xim av".
Yog tias peb piv cov duab ntawm cov hmoov nplej thiab oatmeal, tom qab ntawd thawj qhov tsis txawv ntawm cov nplej - tshwj tsis yog xim, thiab qhov thib ob zoo li cov cocoa nplej. Hauv tsev, txhawm rau ua kom tiav qhov tsis sib xws, koj yuav tsum tau sift ob peb zaug - yog tias koj tsis npaj yuav siv nws rau lub hom phiaj zoo nkauj, rau cov hmoov nplej.
Tam sim no koj tuaj yeem yuav cov zom ua los ntawm oatmeal. Yog li, nws muaj peev xwm tswj hwm qhov ntau ntawm cov vitamins B, cov amino acids thiab cov tshuaj lom lom lom. Nws yog los ntawm nws uas ua cov ncuav qab zib nto moo. Cov yob thiab cov pies zoo li rye hauv qhov tsos, tab sis tsis hnov tsw qab zib, thiab cov qauv yog lub teeb.
Saib cov vis dis aus hais txog cov khoom ntawm oat hmoov:
