Oats: tshuaj muaj pes tsawg leeg, muaj txiaj ntsig zoo thiab khoom noj muaj txiaj ntsig

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Hnub no, thaum kev lag luam noj qab haus huv tau dhau los ua qhov tseem ceeb, thiab kev noj qab haus huv thiab kev noj qab haus huv ib puag ncig yog qhov kev vam meej, tsis muaj ib tus neeg uas tsis paub tias oats yog dab tsi. Cov tshuaj muaj pes tsawg leeg ntawm cereals thiab cereals tsuas yog sau nrog cov khoom muaj txiaj ntsig zoo rau peb lub cev. Fiber, rog, proteins, vitamins thiab microelements - tag nrho cov no muaj nyob rau hauv cov khoom, thiab nyob rau hauv ntau tshaj qhov txwv. Tag nrho cov kev noj haus pom zoo oat tais diav, cov khoom noj me nyuam mos yog tsim los ntawm nws lub hauv paus, cov tshuaj ntsuab no siv tau txawm tias hauv cosmetology. Cov tshuaj muaj pes tsawg leeg ntawm oats thiab nws unpretentiousness rau loj hlob tej yam kev mob tau ua rau cov qoob loo no yog ib qho ntawm feem ntau.

Cov ntaub ntawv los ntawm botany

Oats yog cov nyom txhua xyoo ntawm tsev neeg cereal. Nws belongs rau cov cereals thaum ub, uas, tsis zoo li cov qoob loo hluas (nplej, pob kws, nplej), tau khaws cov cim ntawm lawv cov nplej. Nws tau uaua tau vim nws cov caj ces ruaj khov, uas muab cov nroj tsuag qhov siab tshaj plaws kom muaj nuj nqis thiab zoo ntawm cov khoom tseem ceeb. Piv txwv li, 100 grams ntawm oats muaj 17 grams protein, thaum tib cov mov dawb tsuas muaj 2.7 grams.

Lub genus oats (Avena) suav nrog 33 hom, ntawm cov nroj tsuag loj yog oats (Avena sativa). Lwm hom ntawm cov nroj tsuag yog cov nroj tsuag, nrog rau cov tsiaj qus oat (Avena fatua) yog cov nroj tsuag ntau tshaj plaws.

Lub qia ntawm oats yog straw nrog qhib pob qhov siab 0.5-1.5 meters siab. Lub hauv paus system yog fibrous hom. Cov nplooj yog alternate, oblong, nrog linear venation. Oats Bloom los ntawm Lub Xya Hli mus txog Lub Yim Hli, cov paj me me thiab sau rau hauv inflorescences ntawm pob ntseg nyuaj, uas muaj panicles, ncav cuag qhov ntev ntawm 25 centimeters. Cov txiv hmab txiv ntoo yog caryopsis, ripens thaum pib ntawm lub caij nplooj zeeg.

Qhia oats

Hauv kev lag luam, ib tus neeg siv nplej, nyom thiab oat straw. Nyias rau quav nyab yog sau thaum lub sij hawm flowering lub sij hawm, straw - thaum lub sij hawm sau.

Hauv kev tsim qoob loo, ob hom oats yog qhov txawv:

• Membranous - tus yam ntxwv ntawm cov txiaj ntsig siab.
• liab qab nplej - tus yam ntxwv los ntawm qis yields, xav tau kev loj hlob. Tab sis cov nplej ntawm no ntau yam yooj yim rau thresh.

Nyob hauv hav zoov, oats yuav luag tsis pom. Raws li kev ua liaj ua teb, nws txawv ntawm lub caij loj hlob luv (11-18 lub lis piam), noob germination ntawm qhov kub thiab txias.(ntawm +3˚C), tiv taus rau lub sijhawm luv luv. Tag nrho cov kev zoo no ua rau nws muaj peev xwm ua tiav cov qoob loo no hauv Urals thiab Siberia.

keeb kwm keeb kwm

Qhov chaw yug ntawm tsob ntoo no yog sab qaum teb ntawm Tuam Tshoj thiab thaj chaw uas Mongolia nyob niaj hnub no. Txij li thaum xyoo pua 2nd BC, oats tau ua tiav ntawm no nrog rau cov qoob loo tseem ceeb - barley thiab nplej. Thiab txawm hais tias nws tau suav hais tias yog cov nroj tsuag, txawm tias cov neeg ua liaj ua teb thaum ub tsis paub txog cov tshuaj muaj pes tsawg leeg ntawm oats, tab sis lawv tau paub txog nws cov txiaj ntsig zoo.

Oats tuaj rau Tebchaws Europe hauv Bronze Age (4th caug xyoo BC), cov cim ntawm nws tau pom nyob rau thaj chaw ntawm Denmark niaj hnub thiab Switzerland.

Raws li cov ntaub ntawv pov thawj, thaum kawg ntawm lub xyoo pua 8th, oat ncuav mog qab zib tau los ua cov zaub mov tseem ceeb ntawm cov neeg nyob hauv Scotland thiab Askiv. Thiab nyob rau hauv lub xyoo pua 16th, cov breweries ntawm Nuremberg thiab Hamburg tau nto moo rau npias ua los ntawm cov nplej no.

Ntawm thaj chaw ntawm Russia, oats tau siv los ua qoob loo, lawv ua oatmeal los ntawm nws thiab ua jelly. Cov ntaub ntawv hais txog kab lis kev cai no tshwm sim hauv Cov Dab Neeg ntawm Bygone Xyoo (XII caug xyoo). Oats tuaj rau teb chaws Amelikas nrog thawj cov neeg nyob, qhov chaw lawv siv lawv ua noj nees.

Tshuaj muaj pes tsawg leeg thiab cov txiaj ntsig ntawm oats

Cov txiaj ntsig ntawm ib yam khoom yog txiav txim siab los ntawm kev muaj cov tshuaj lom neeg uas tsim nyog los tswj cov haujlwm tseem ceeb. Cov muaj pes tsawg leeg ntawm unpeeled oats muaj xws li cov nram qab no Cheebtsam (cov duab yog muab raws li ib feem pua ntawm cov kev cai niaj hnub nyob rau hauv 100 grams ntawm cov khoom):

• Ntau tshaj 10 cov vitamins. Nyob rau tib lub sijhawm, cov ntsiab lus siab tshaj plaws hauv cov nplejvitamin B1 (33%), vitamin H (txog 30%) thiab vitamin B4 (txog 22%).
• Ntau cov macronutrients, cov tseem ceeb yog phosphorus (41.5%), magnesium (33.8%), potassium (16.8%).
• Microelements nrog kev ua haujlwm siab tshaj plaws - silicon, vanadium, manganese. Ntxiv rau lawv, cov tshuaj muaj pes tsawg leeg ntawm cov oats uas tsis tau hloov pauv muaj calcium, sodium, sulfur, chlorine, hlau, iodine, cob alt, tooj liab, molybdenum, selenium, fluorine, chromium, zinc.

Tus nqi noj zaub mov

Hais txog cov khoom noj muaj txiaj ntsig (proteins, rog, carbohydrates), muaj pes tsawg leeg ntawm oats kuj txawv (cov ntaub ntawv ib 100 grams ntawm cov khoom):

• Protein muaj 10%.
• Fat – 6.2%.
• Txog 55% carbs.
• Khoom noj muaj fiber ntau hauv oats txog 12%.
• Dej muaj txog li 13.5%.
• Tag nrho calories - 316 kcal.

Tam sim no, nyob rau hauv cov carbohydrates uas yog ib feem ntawm cov tshuaj muaj pes tsawg leeg ntawm oats, tsuas yog 1.1% yog suab thaj, thiab tus so yog starch. Qhov no piav qhia qhov qis glycemic Performance index ntawm cov khoom no (cov nyhuv ntawm cov khoom ntawm cov ntshav qab zib).

Cov nplej tseem muaj 12 qhov tseem ceeb amino acids thiab 8 yam tsis tseem ceeb, thiab yuav luag txhua cov rog yog omega-6 fatty acids. Nyob rau tib lub sijhawm, 100 grams ntawm cov khoom npog ½ ntawm cov tib neeg niaj hnub xav tau rau cov fatty acids.

Oats hauv tib neeg lub neej

kab lis kev cai no muaj ntau haiv neeg. Vim nws muaj pes tsawg leeg thiab khoom noj muaj txiaj ntsig, crushed oats tau dav siv hauv kev lag luam khoom noj. Groats "Hercules" yog tsim los ntawm cov nplej,oatmeal, hmoov nplej thiab txawm oatmeal kas fes. Cov hmoov nplej yog siv nyob rau hauv lub bakery, brewing thiab confectionery industries.

Cov nroj tsuag yog siv los ua qoob loo qoob loo hauv kev ua tsiaj. Cov tshuaj muaj pes tsawg leeg ntawm oats ua rau nws indispensable rau fattening cov hluas tsiaj.

Txhua qhov chaw ntawm cov nroj tsuag yog siv rau hauv kev lag luam kws tshuaj thiab tshuaj ib txwm siv. Cov muaj pes tsawg leeg thiab khoom noj muaj txiaj ntsig ntawm crushed oats ua rau nws yog ib qho tshwj xeeb raw khoom rau cov khoom noj khoom haus kev ua si.

qoob loo qoob loo

Cereal nplej yog siv los ua khoom noj, nyom ua zaub ntsuab, straw li roughage thiab feedstock.

Cov khoom xyaw ntawm oat nplej ua rau nws yog ib qho khoom noj tsis tau rau nyuj thiab lawv cov tub ntxhais hluas, nees thiab nqaij qaib. Cov khoom noj muaj txiaj ntsig ntawm tag nrho cov oats yog siab heev - 1 kilogram sib npaug rau 1 chav pub noj, thiab qhov no yog mus txog 92 grams ntawm cov protein ntshiab.

Oat straw kuj yog ib qho zoo tsiaj noj: 1 kilogram sib haum rau 0.31 pub units, thiab muaj pes tsawg leeg ntawm oats yog 40% carbohydrates thiab 7-8% proteins.

Vim li cas peb thiaj xav tau qhov no

Cov txiaj ntsig zoo ntawm cereal nyob ntawm txoj kev ua cov nplej. Feem ntau, muaj pes tsawg leeg ntawm decoction ntawm oats brewed nyob rau hauv ib lub thermos yog pab tau rau ib tug neeg hauv qab no:

• Iron contributes to rest of blood composition.
• tooj liab koom nrog hauv kev ruaj ntseg ntawm cov muaj pes tsawg leeg thiab tshuaj tua kab mob ntshav.
• Potassium koom nrog hauv kev txhim kho cov hlab ntsha, stabilization ntawm lub plawv, tswj dej-ntsev sib npaug.
• Magnesium cuam tshuam rau lub suab ntawm lub paj hlwb.
• Phosphorus pab txhawb rau kev loj hlob ntawm cov musculoskeletal system.
• Selenium yog qhov tsis tseem ceeb ua antioxidant rau cov ntaub so ntswg thiab cov kua dej nruab nrab.
• Vitamins koom nrog hauv cov khoom noj hauv lub cev thiab xyuas kom cov metabolism hauv txhua lub cev.
• Amino acids cuam tshuam rau kev ua haujlwm ntawm endocrine system.
• Iodine thiab manganese txhim kho cov thyroid ua haujlwm.

Tab sis tsis txhob hnov qab tias kev siv oats yog contraindicated rau cov neeg uas muaj lub raum los yog lub plawv tsis ua hauj lwm, cov neeg mob gallstones, thiab cov neeg uas muaj teeb meem nrog lub plab zom mov.

Dhau li ntawd, qhov ua tiav cov nplej tsawg dua, cov khoom muaj txiaj ntsig zoo rau tib neeg tau khaws cia hauv lawv.

Lub hauv paus ntawm kev ua noj thiab zaub mov

Oats yog siv los ua hmoov nplej thiab cereals, nrog rau cov cereals. Lawv yog siv los npaj ntau yam cereals, thawj chav kawm, jelly thiab pastries.

Hauv cov zaub mov European, cov tais diav tau txais txiaj ntsig ntev. Dab tsi yog qhov yuav tsum tau ua thaum sawv ntxov oatmeal hauv tebchaws Askiv muaj nqis. Tab sis Scotland nyuaj rau xav txog yam tsis muaj brose lossis pancakes raws li oatmeal. Nyob rau hauv lub teb chaws Yelemees thiab Ireland, cereal-based npias yog tshwj xeeb tshaj yog nrov. Thiab nyob rau hauv North America, oat mis nyuj yog nrov heev.

Txhua tus paub txog kev siv oats hauv kev noj haus. Mono-diets thiab ntau yam kev noj haus nrog kev sib ntxiv ntawm cov khoom noj khoom haus tuaj yeem poob txog li 3 kilograms hauv ob peb lub lis piam.

In tshuaj thiab cosmetology

Cov tshuaj muaj pes tsawg leeg ntawm oats tau pom nws daim ntawv thov hauv kev ua haujlwm thiabpej xeem tshuaj. Cov cereal no muaj cov nyhuv anti-inflammatory, txhawb lub cev endurance, thiab muaj zog tiv thaiv kev ntxhov siab. Decoctions, tinctures thiab infusions yog qhia rau kev qaug zog ntxiv, txo qis kev ua haujlwm, rov ua kom rov zoo dua tom qab kis kab mob thiab kev phais.

Oats yog ib qho ntawm cov khoom noj khoom haus, nws normalizes tsim thiab excretion ntawm cov kua tsib. Cereal cov khoom muaj txiaj ntsig zoo rau ntshav qab zib, mob ntsws, ua npaws thiab edema, ua xua, ntshav qab zib.

Cov tshuaj tua kab mob ntawm oats tau siv los kho pob txuv thiab plaub hau ntxiv dag zog. Flake masks muaj cov nyhuv whitening thiab regenerating zog.

YYogi food

Sprouted nplej ntawm oats siv los noj tshwj xeeb los ntawm yogis. Tab sis niaj hnub no, cov txiaj ntsig ntawm cov khoom no hauv kev lag luam noj qab haus huv tau paub rau txhua tus. Ntxiv rau tag nrho cov khoom siv tau teev tseg dhau los, sprouted oats muaj cov enzymes proteolytic uas muaj cov tshuaj tua kab mob antioxidant thiab rejuvenating nyhuv rau tib neeg lub cev.

Noj 10-15 sprouts ib hnub twg yuav tiv thaiv tau tuberculosis, kub siab, ntshav qab zib, paj hlwb, nkig plaub hau thiab rau tes. Cov khoom no tau pom zoo rau kev tiv thaiv kab mob khaub thuas, normalization ntawm lub plab zom mov, normalization ntawm hormonal keeb kwm ntawm txiv neej thiab poj niam.

Sprouted nplej tau noj nyoos, siav los ntawm lawv cov kua zaub thiab jelly. Sprouts muaj nyob rau hauv zaub zaub xam lav thiabtxiv hmab txiv ntoo.

Oatmeal rau pluas tshais

Raws li koj paub, pluas tshais yog ib pluas mov tseem ceeb heev thiab nws yog tus tsim kom peb lub cev ua haujlwm thaum nruab hnub. Rau cov neeg uas muaj cov hniav qab zib, oatmeal thaum sawv ntxov dhau los ua kev cawmdim los ntawm ntau yam khoom noj txom ncauj txhua hnub. Ua tsaug rau nws qhov qis glycemic Performance index, oats tuaj yeem pab tiv thaiv kev tshaib plab rau cov khoom noj qab zib thiab txo kev tshaib kev nqhis.

Noj oatmeal thaum sawv ntxov tau ua pov thawj kom txo cov khoom noj txom ncauj ib hnub los ntawm ib feem peb. Tab sis tsuas yog thaum noj oats tag nrho, lub sijhawm ua noj pib ntawm 20 feeb.

Tsis txhob hnov qab txog qhov nyiaj pub dawb txhua hnub - rau cov txiv neej nws yog 150 grams, rau cov poj niam txog 100 grams oatmeal. Cov hmoov txhuv nplej siab pom hauv oats tuaj yeem ua rau tsis zoo rau cov neeg hauv tsev thiab cov neeg ua haujlwm hauv chaw ua haujlwm. Tom qab tag nrho, qhov no polymeric carbohydrate kuj tuaj yeem ua rau qhov hnyav nce, nrog rau kev txhaws thiab mob hauv cov hnyuv.

Tsis nyiam porridge - noj tshuaj kvass

Kvass raws oats yog ib qho dej qab thiab zoo kawg nkaus. Nws muaj cov nyhuv immunomodulatory thiab tonic rau lub cev, thiab ntxiv rau:

• Nws khaws cov amino acids, uas ua rau cov kab mob endocrine.
• Detoxify, txo cov roj cholesterol.
• Saturates nrog cov vitamins thiab kab kawm.
• Txhim kho daim tawv nqaij, plaub hau thiab rau tes.
• Ntau cov folic acid tshwj xeeb tshaj yog rau cov poj niam cev xeeb tub.
• diuretic zog tiv thaiv o.

TsuasNtxiv rau, nws yooj yim heev los ua hauv tsev. Koj yuav xav tau 0.5 kg ntawm oatmeal (flakes kuj ua tau), 5 tablespoons suab thaj, 2 tablespoons raisins thiab 3 liv dej. Tom qab sib tov tag nrho cov khoom xyaw, kvass yog sab laug rau ferment rau 3 hnub ntawm chav tsev kub. Tom qab ntawd cov khoom raug lim thiab cov dej haus tau npaj rau haus. Kvass tuaj yeem khaws cia hauv lub tub yees. Sim npaj cov dej haus li no thiab koj cov menyuam yuav tsum tsis txhob thov cov txiv qaub, thiab lawv txoj kev tiv thaiv yuav muaj zog.

Ceeb toom! Cov dej haus yuav tsum tau tso tseg los ntawm cov neeg uas raug kev kub ntxhov, gastritis thiab kab mob ntawm fungal etiology.

Yuav ua li cas xaiv cov khoom zoo

Nyob rau hauv khw rhawv hnub no muaj ntau yam xaiv ntawm oat khoom. Thiab feem ntau, ntawm chav kawm, yog cereals ntawm ntau yam sib tsoo thiab ntau qib ntawm purification. Yuav ua li cas xaiv cov khoom tsim nyog thiab siv tau tiag tiag? Siv ob peb cov lus pom zoo:

• Tsis txhob noj tshais cereals. Hauv cov hnab npaj ua tiav, raws li txoj cai, muaj ntau cov suab thaj thiab flavorings. Xws li pluas tshais tsis muab satiety thiab tsis ntxiv vigor. Tsis tas li ntawd, ntau yam tshuaj ntxiv tuaj yeem ua rau muaj kev tsis haum, ua pob ua pob, thiab ua rau lub plab zom mov.
• Muab kev nyiam rau cov nplej tag nrho. Nco ntsoov tias txhua qhov tshiab ntawm cov nplej ntxuav tawm cov ntsiab lus tseem ceeb los ntawm nws cov muaj pes tsawg leeg.
• Xaiv cov khoom lag luam nrog cov khoom sib xyaw yooj yim tsawg. Koj tuaj yeem ntxiv cov qhob noom xim kasfes, txiv ntoo, txiv hmab txiv ntoo thiab txiv ntoo, zib ntab es tsis txhob qab zib rau ib qho yooj yim porridge. Qhov no yog ob qho tib si txuag nyiaj hauv tsev neeg thiab cov txiaj ntsig zoo rau tag nrho lub cev.
• Nco ntsoovsaib lub ntim. Oat groats yuav tsum tau ntim hermetically - qhov no yog li cas cov rog nyob rau hauv muaj pes tsawg leeg ntawm oats tsis undergo oxidation, uas minimizes lub tshwj xeeb iab.

Tau siv nws tus kheej rau kev siv cov khoom lag luam los ntawm cov cereal noj qab haus huv, tus neeg tau txais:

• Kev tswj cov metabolism. Proteins pib rov tsim dua tshiab ntawm cov hlwb thiab cov ntaub so ntswg, cov rog ua rau cov cell membranes, thiab carbohydrates ua rau lub zog.
• Stabilization ntawm txoj hnyuv. Ua ntej ntawm tag nrho cov, ua tsaug rau soluble fiber, uas pab txhawb rau kev ncaj ncees ntawm cov mucous daim nyias nyias ntawm cov hnyuv me thiab loj.
• Txhim kho qhov zoo ntawm cov tshuaj insulin hauv cov ntshav. Thiab qhov no, nyob rau hauv lem, ua rau kom muaj ntau npaum li cas rog hlawv, tshem tawm cov cholesterol, tiv thaiv cov ntshav qab zib thiab plawv pathologies.
• Kev nce siab muaj zog. Kev ua kom lub hlwb ua rau muaj kev ua tau zoo thiab txo qis qaug zog, ua rau muaj kev ntxhov siab ntau ntxiv.