Oats yog haiv neeg Moob Leeg thiab Suav. Nws yog los ntawm oats uas oatmeal yog tsim, los ntawm uas, nyob rau hauv lem, koj tuaj yeem noj porridge: lub teeb, wholesome thiab noj qab haus huv.
Cov txiaj ntsig ntawm oatmeal
Raws li cov kws qhia noj haus, oatmeal yog tshais zoo rau cov laus thiab menyuam yaus. Oatmeal yog qhov txiaj ntsig zoo ntawm lub zog. Nws muaj calcium, fiber, protein. Cov carbohydrates nyuaj nyob rau hauv oatmeal yog maj hloov mus rau hauv qabzib. Qhov no tswj cov qib zog xav tau.
Tsis tas li ntawd, oatmeal porridge muaj qhov glycemic index tsawg. Thaum noj, cov ntshav qab zib cov ntshav nyob qib yuav tswj tau. Thiab qhov no tseem ceeb heev rau cov neeg mob ntshav qab zib. Nrog rau kev siv cov porridge zoo noj tsis tu ncua, qib ntawm cov cholesterol hauv cov ntshav txo qis. Kev noj haus muaj fiber ntau hauv porridge pab lub cev ntxuav nws tus kheej. Oatmeal ua haujlwm li cov hnyuv txhuam.
Porridge muaj qhov muaj peev xwm hloov tau zoo: nws tuaj yeem siav ob qho qab zib thiab qab ntsev. Nws mus zoo nrog txiv hmab txiv ntoo, raisins, berries, jam. Nws yog ua tsaug rau cov muab tub lim thiab quav ntxiv uas oatmeal porridge ua qab heev.
Nco ntsoov tias oatmeal yog tsim ntawm cov carbohydrates thiab cov rog, yog li noj nws hauv kev sim.
Mis porridge zaub mov txawv
Txhawm rau npaj cov khoom qab zib hauv mis nyuj, noj cov khoom xyaw hauv qab no: 1 khob mis, ib nrab khob oatmeal (lossis cereal), 20 grams butter, 2 tbsp. qab zib, 0.5 tsp. ntsev. Siv cov saucepan me me los ua zaub ntsuab. Tom qab tag nrho, muab tus nqi ntawm cov khoom xyaw yog xam rau ib qho me me ntawm porridge. Ncuav ib khob mis rau hauv saucepan thiab coj mus rau ib lub rhaub. Saib cov mis thaum ua noj, txwv tsis pub nws yuav nrawm pov tseg.
Ncuav cereals rau hauv cov mis nyuj thiab do. Tom qab ntawd ntxiv qab zib thiab ntsev. Txo cov hluav taws. Ua noj lub porridge rau 4-5 feeb, stirring tas li. Tom qab ntawd npog lub lauj kaub nrog lub hau, kaw lub qhov cub thiab cia cov porridge ntxhab thiab tuab kom zoo. Tshem lub hau, muab cov butter tso rau hauv oatmeal. Muab lub hau npog tso rau hauv lwm qhov chaw li ob peb feeb. Yog li ntawd, cov porridge yuav ua tshwj xeeb uas muaj ntxhiab thiab muag muag. Yog hais tias lub porridge yog tuab heev, koj tuaj yeem nco ntsoov mus nws nrog cov mis nyuj hau.
Koj tuaj yeem noj oatmeal rau lwm qhov sib txawv. Tseg cov cereal hauv cov mis nyuj thaum hmo ntuj. Ntxiv ntsev, qab zib rau lawv thiab do kom tsis txhob muaj cov qog. Thaum sawv ntxov, tom qab nqa cov porridge rau ib lub rhaub, koj tuaj yeem tso nws rau ntawm daim hlau. Xyuam xim tsis txhob hlawv lub oatmeal thaum ua noj. Tom qab tag nrho, plaub ya ri yuav swell dhau ib hmo: kev sib xyaw yuav tuab heev. Yog li, nws tuaj yeem yooj yim lo rau hauv qab ntawm lub lauj kaub ntawm qhov kub.
Koj tuaj yeem ntxiv zib ntab, txiv ntoo, txiv ntoo qhuav, lossis txiv hmab txiv ntoo tshiab rau oatmeal siav. Tej jam yog haum raws li ib tug qab zib ntxiv. Ntxiv cov txiv hmab txiv ntoo rau cov porridge mashed, tom qab ntawd nws yuav khaws nws cov qab sib xws.
