Porridge oats yog cov zaub mov zoo tshaj plaws ua ntej caij tsheb. Yog tias koj tsis ntseeg peb, tsuas yog nug tus nees nees
porridge tsis yog zaub mov zoo nkauj. Boiled oats yeej tsis mus yeej ib qho khoom plig ua noj - tshwj tsis yog, qhov ntawd yog, muaj qhov khoom plig zoo tshaj plaws Cycling Breakfast. Cov zaub mov pheej yig, nplua nuj no yog qee yam nyob ze rau qhov zoo tshaj yog tias koj tab tom yuav tawm mus rau kev caij tsheb ntev lossis - ahem - kev sib tw hnyav.
'Porridge yog ib qho yooj yim noj tshais zoo rau cov neeg caij tsheb kauj vab, 'hais Nigel Mitchell, tus thawj coj ntawm kev noj haus ntawm Team Sky. 'Peb siv nws txhua hnub thaum peb sib tw - thiab peb tseem muaj nws xa tawm thaum peb nyob hauv Europe vim tias koj tsis tuaj yeem tau txais nws nyob rau sab av loj.'
Qhov ntawd tsis yog qhov xav tsis thoob hauv cov huab cua hnub ci, muab porridge qhov ua kom sov zoo. Nws yog ib txwm nyiam nyob rau sab qaum teb Europe thiab Russia, qhov chaw uas nws tau rhuab nyob rau hauv cov lauj kaub hlau tshaj sov coals nyob rau hauv lub hnub ua ntej qhov cub thiab qhob cij. Nws tsis tshua muaj tshwm sim nyob rau sab qab teb ntawm Tebchaws Europe qhov twg, keeb kwm, cov tub rog tsis tas yuav taug kev los ntawm qhov txias txias kom ua tsov rog.
Raws li nws hloov tawm, qhov ntawd yog lawv qhov poob. 'Nws yog zaub mov tiav,' Mitchell hais. 'Nws muaj cov carbohydrates thiab ntau yam ntawm cov rog thiab cov protein. Nws kuj tseem muaj fiber ntau soluble, uas zoo rau kev zom zaub mov thiab koj lub plab. Nws qis qis ntawm Glycemic Index, yog li nws muab lub zog tso tawm qeeb dhau lub sijhawm, uas yog qhov zoo tshaj yog tias koj tab tom sib tw lossis tawm mus rau kev cob qhia ntev.'
'Nws cov xwm txheej GI qis kuj txhais tau tias nws yuav txhawb nqa lub cev cov ntshav qab zib kom koj tsis tshua muaj cov tshuaj insulin, ' ntxiv tus kws qhia noj zaub mov Sarah Schenker. 'Qhov ntawd yog qhov zoo vim tias cov txiaj ntsig ntawm cov spikes tuaj yeem raug tshem tawm yog tias koj tsis siv rau lawv.'
Au, thiab muaj lwm yam txiaj ntsig.'Txawm tias tus kws ua zaub mov tshiab tuaj yeem txiav txim siab seb yuav ua li cas rau nws tus kheej,' hais tias Biju Thomas, tus kws ua zaub mov ua haujlwm rau Ncig Saib Tebchaws California, yav dhau los pab pawg kws ua zaub mov ntawm BMC (nrog rau lwm pab pawg) thiab tus kws sau ntawv ntawm Feedzone Cookbook. 'Txawm hais tias nws yog ib lub tais uas zoo li txo hwj chim uas tsis tau hloov ntau ntau pua xyoo, nws tseem yog ib qho zoo tshaj plaws.'
Zoo ua tau tseeb
Tsis muaj zaub mov yog ib qho khoom noj muaj txuj ci tiav, txawm li cas los xij, thiab porridge tsis muaj qhov zam. Txawm hais tias muaj zaub mov tiav, muaj ob peb qhov tsis zoo uas tsim nyog tshawb nrhiav.
Ua ntej, nws muaj phytates, ib daim ntawv ntawm phosphorous hauv cov ntaub so ntswg uas indigestible rau tib neeg thiab inhibit qhov nqus ntawm lwm yam minerals xws li zinc, hlau, calcium thiab magnesium. Schenker hais tias qhov no tsis yog qhov teeb meem loj, txawm li cas los xij. 'Ntau yam khoom tuaj yeem ua ke los txhim kho lossis cuam tshuam kev nqus, tab sis kev noj qab haus huv cov txiaj ntsig ntawm fiber ntau hauv porridge tshaj qhov cuam tshuam me me ntawm kev nqus cov ntxhia. Nws tsis yog ib qho teeb meem loj txaus los txhawj txog.'
Thomas pom zoo: 'Muaj ntau qhov kev xav tsis sib haum xeeb ntawm qhov no thoob plaws hauv Is Taws Nem, thiab ntau qhov zoo li yog qhov uas tus kws sau ntawv ntseeg tias muaj tseeb. Qhov peb tau pom yog tias cov neeg tseem ceeb thiab cov neeg caij tsheb uas peb ua haujlwm nrog haus cov porridge ntau txhua hnub nrog kev ua tiav zoo.'
Qee tus kws qhia noj haus pom zoo kom ntub koj cov oats ib hmos kom zom cov phytic acid. 'Qhov no kuj muaj txiaj ntsig los ua kom lawv palatable, vim tias porridge tuaj yeem ua rau tsis xis nyob,' Schenker ntxiv.
Thib ob, kev tshawb fawb tsis ntev los no tau pom tias noj tshais uas muaj protein ntau tuaj yeem txo cov piam thaj hauv ib hnub thiab ua rau muaj kev xaiv zaub mov zoo dua. Yog li txawm tias porridge absorbed maj mam los ntawm koj lub cev thiab yuav ua rau koj muaj kev noj qab haus huv ntev, nws tsim nyog sib xyaw koj cov pluas tshais kom ua kom koj cov khoom noj kom txaus.
'Kuv xav kom noj porridge rau hnub kev cob qhia thiab muaj cov protein nyob rau hnub so, 'Schenker hais.'Nws ib txwm tsim nyog sib txawv koj cov pluas tshais kom koj tau txais ntau yam khoom noj sib txawv. Ntxiv rau cov neeg uas noj ntau cov carbohydrates tuaj yeem pib xav tau ntau dua, yog li kev noj tshais muaj protein ntau [xws li qe] rau ntau yam tuaj yeem txo cov kev ntshaw no. Tsis txhob hnov qab tias yog tias koj noj ntau carbs rau koj txoj kev npaj kev cob qhia koj tseem tuaj yeem nce qhov hnyav.'
Koj yuav tsis yog ib tus siv cov protein li no xwb. 'Nws yog ib qho kev tawm tsam uas siv los ntawm cov neeg caij tsheb los tswj lawv qhov hnyav thiab ua kom lawv txoj kev xav tau txwv rau hnub so,' Thomas ntxiv.
'Koj tuaj yeem ua nws nrog dej lossis, zoo dua, mis nyuj, uas ntxiv cov protein ntau ntxiv, 'Mitchell hais. 'Thiab nws nyuaj heev rau overeat vim tias koj xav tias zoo noj txawm tias ua ntej koj puv.'
Schenker kuj pom zoo kom ntxiv txiv hmab txiv ntoo. ' Ua ntej, yog tias koj muaj porridge oats koj tuaj yeem tsau lawv hauv cov kua txiv hmab txiv ntoo lossis lwm cov kua txiv hmab txiv ntoo, nrog rau cov mis nyuj los yog yogurt ua kom nws creamier. Tom qab ntawd pov rau hauv ib tug puv tes ntawm blueberries, ib co pomegranate, blended txiv tsawb los yog ib tug tshiab txiv hmab txiv ntoo compote. Txhua yam uas pab ua kom nthuav dav ntxiv yog qhov zoo, vim tias nws tuaj yeem dhuav heev.'
'Kev noj zaub mov tsis muaj qhov tsis zoo, tab sis nws tuaj yeem ua tau me ntsis yog li tsis muaj kev phom sij hauv kev xav txog nws, ' Mitchell pom zoo. 'Kuv ntxiv slices ntawm txiv apples los yog pear, txiv hmab txiv ntoo qhuav los yog cinnamon kom nws ntxiv saj thiab khoom noj khoom haus. Kuv kuj ua "porridge topping" siv cov txiv hmab txiv ntoo qhuav, American pistachio txiv ntoo thiab cocoa nibs - lo nws tag nrho hauv rab thiab yog tias koj ua 100g nws tuaj yeem kav koj ib lub lim tiam. Nws mus zoo heev rau saum muesli, ib yam nkaus.' Thiab porridge tsis yog rau pluas tshais xwb - nws yog qhov zoo tshaj plaws roj qhov chaw ua ntej kev caij tsheb.
‘Qhov kev nyiam ntawm peb cov neeg caij tsheb tau noj ob mus rau peb teev ua ntej kev sib tw, 'Thomas hais. 'Qhov no tso cai rau cov zaub mov zom, thiab rau lawv lub plab thiab cov suab thaj kom daws tau ua ntej qhov kev tshwm sim nws tus kheej. Peb ua noj porridge nrog me ntsis ntsev hiav txwv, almond mis nyuj, vanilla extract, cinnamon, suab thaj xim av, tws txiv tsawb thiab raisins. Thaum nws los txog rau lub boil kuv cia lub porridge so nyob rau hauv lub lauj kaub li 30 feeb ua ntej peb topped nrog poached qe rau ntxiv tsw. Peb cov neeg caij tsheb noj txog plaub lub tais loj tsis muaj teeb meem, thiab peb khaws cov khoom seem rau hauv lub lauj kaub hauv lub tub yees - qhov no tuaj yeem txiav rau hauv cov squares rau khoom noj txom ncauj.'
'Kuv kuj yuav muaj khoom noj txom ncauj 45 feeb ua ntej caij tsheb - qee yam zoo li txiv tsawb yooj yim zom, 'Schenker ntxiv.
Thaum kawg, thaum twg thiab pes tsawg koj noj yuav yog rooj plaub ntawm kev sim thiab ua yuam kev. 'Nws yog txhua yam hais txog lub zog sib npaug, thiab qhov ntawd yuav raug txiav txim los ntawm koj qhov kev xav tau kev cob qhia,' Schenker hais. 'Cia li ua kom koj tau siv los ua ib feem loj ntawm hnub sib tw.'
Koj lub plab, thiab koj lub cev lub cev zoo, yuav ua tsaug rau koj.
