فوائد تناول دقيق الشوفان كل يوم
فوائد تناول دقيق الشوفان كل يوم ، فكما يعلم الجميع ، الإفطار هو أهم وجبة في اليوم. مع وجبة الإفطار ، تغادر منزلك بالكثير من الطاقة وتواجه اليوم بأفضل طريقة ممكنة. هل تساءلت يومًا عن سبب التوصية بدقيق الشوفان لإضافته إلى وجبتك الأولى في اليوم؟ ستجد الإجابة في السطور التالية.
محتويات المقالة
فوائد تناول الشوفان
يحتوي الشوفان على عناصر تساعد في تطهير الكبد من السوم : بفضل الكمية العالية من الأحماض الأمينية التي يحتويها ، فإنه يحفز إنتاج الليكتين في الكبد وبالتالي يدعم تنقية الجسم من السموم. تساعد الألياف الموجودة في دقيق الشوفان على تنظيف جدران الشرايين لأنها “تخلق حاجزًا”. وبالتالي ، يتم منع رواسب الدهون التي تسبب أمراض القلب والكوليسترول والعديد من المشاكل الأخرى.
يسمح لك بالتحكم في مستويات السكر في الدم : هذه وظيفة جيدة لمرضى السكري، حيث يوصى بإضافة دقيق الشوفان إلى نظامك الغذائي لتحسين هضم النشا والحفاظ على مستويات السكر في الدم ، خاصة بعد تناول الطعام.
يحسن الهضم : إذا كنت تواجه مشكلة بعد تناول الغداء أو العشاء ، فإن تناول دقيق الشوفان يساعد في تقليل أحماض المرارة. كما أنه يسهل عمل الأمعاء ويمنع الإمساك. لأنه غني بالكربوهيدرات التي يتم امتصاصها ببطء ، فإنه يجعل الرغبة في تناول الطعام تظهر لاحقًا. لذلك ، فهو بديل جيد جدًا لأولئك الذين بدأوا في اتباع نظام غذائي.
يحتوي على بروتينات قيمة للغاية : يحتوي دقيق الشوفان على ثمانية أحماض أمينية أساسية. وهذا يجعله مصدرًا للبروتين ذي قيمة بيولوجية مهمة جدًا. تساعد هذه الميزة على تكوين أنسجة جديدة في جسمك.
الشوفان مضاد للسرطان : في الولايات المتحدة ، تم التحقيق في ميزة دقيق الشوفان كقوة وقائية ضد السرطان ، وهو مرض شائع جدًا في هذا البلد والعديد من البلدان الأخرى. هذه الميزة من دقيق الشوفان ممكنة بفضل المواد الكيميائية النباتية (المواد الكيميائية العشبية) التي يحتوي عليها. لهذا السبب نوصي بتناول دقيق الشوفان كل يوم لتقليل خطر الإصابة بسرطان الثدي أو القولون بنسبة تزيد عن 10٪.
فوائد تناول دقيق الشوفان يوميًا
- مفيد للقلب : هذا لأن دقيق الشوفان يحتوي على الكثير من أوميغا 3 وأحماض اللينوليك. تدعم هذه المواد المعروفة باسم “الدهون الجيدة” نشاط القلب والدماغ من خلال المساعدة في تقليل الكوليسترول الضار (LDL).
- يساعد الجهاز العصبي المركزي : بفضل مركب فيتامين ب الذي يحتويه ، فهو يحسن ويحمي ويوازن وظيفة الجهاز العصبي.
- يمنع مشاكل الغدة الدرقية : بفضل محتواه من اليود ، وهو معدن يساعد الغدة الدرقية على العمل بشكل صحيح ، فإنه يمنع بشكل خاص فرط نشاط الغدة الدرقية.
- يمنع هشاشة العظام (ارتشاف العظام) : يحتوي على مستويات الكالسيوم اللازمة لصحة العظام بشكل جيد وبالتالي يمنع فقدان المعادن.
يساعدك على إنقاص الوزن : لهذا السبب ينصح بتناوله على معدة فارغة ، مع الحليب الخالي من الدسم أو حليب الصويا أو عصير البرتقال أو المكسرات على الإفطار. - إنه أحد أفضل مصادر الطاقة : لهذا نوصي بتناوله أول شيء في الصباح أو قبل الظهر. سيوفر الطاقة التي يحتاجونها ، خاصة أولئك الذين يعملون لساعات طويلة أو يستعدون للامتحان.
- يوفر الدعم لعلاجات التجميل : للاستفادة من خصائص دقيق الشوفان ، تناوله ببساطة. ومع ذلك ، إذا كنت ترغب في ذلك ، يمكنك مزجه مع كريم مرطب وتطبيقه موضعيًا. هذه الطريقة اقتصادية أكثر من أي مادة تجميل ولها خصائص مقاومة للتقشر.
موضوع لك: تعرف على طريقة عمل الشوفان بالحليب
كيفية تناول دقيق الشوفان
- مزيج دقيق الشوفان : ضعي التفاح والموز والكمثرى والحليب (أو الزبادي) وملعقة كبيرة من دقيق الشوفان في الخلاط واخلطيهم جيدًا. يصبح جسمك أكثر صحة عندما تشرب هذا المزيج المثالي في أي وقت من اليوم. إذا كنت ترغب في ذلك ، يمكنك إضافة بعض السكر وتحليته.
- الفطائر : يمكن أن تكون مالحة أو حلوة حسب تفضيلاتك. تحضير بعض دقيق الشوفان بخلطه مع الحليب ثم إضافة الخضار والتوابل والمربى أو الحلوى من اختيارك.
- خبز الشوفان : إنه خبز قمح كامل لذيذ حقًا. يمكنك إضافة القرفة أو جوز الهند لهذا. لا تنس إضافة الخميرة لجعلها ترتفع في الفرن. وكذلك العنب والبذور والجوز والشوكولاتة وغيرها. يمكنك إضافة.
- مكونات السلطة : اخلطي دقيق الشوفان مع مكونات مثل البصل المفروم والطماطم والبطاطس المسلوقة والخيار والخس والجزر المبشور (وأي شيء آخر يخطر ببالك). يجب بعد ذلك غلي دقيق الشوفان لمدة 25 دقيقة (مع الملح إذا كنت ترغب في ذلك) ، وتصفيته وشطفه بالماء البارد.
- لتغليف الخضار واللحوم : بدلاً من استخدام فتات الخبز أو الدقيق ، يمكنك استخدام الباذنجان والدجاج والأسماك واللحوم ، إلخ. يمكنك استخدام دقيق الشوفان لتحضير الهاون.
- للإفطار : هذا هو الاستهلاك الأكثر شعبية. أضف رقائق الشوفان النيئة إلى بعض الحليب أو الزبادي. يفضل بعض الناس إضافة هذا مباشرة إلى عصير البرتقال، مما سيساعدك هذا على تجنب الإمساك وسيبقيك نشيطًا طوال اليوم.
طريقة عمل الشوفان بالحليب والتمر
في البداية نستعرض معكم مكونات الشوفان بالحليب مع التمر:
مكونات الشوفان بالحليب والتمر
2 حبة من التمر.
½ ملعقة صغيرة من القرفة.
القليل من الملح.
½ كوب من الشوفان.
2 كوب من الماء.
1 حبة موز متوسطة الحجم.
طريقة تحضير الشوفان بالحليب والتمر
_في البداية أضيفي الحليب مع الشوفان ووضعهم عل النار حتى يغلي، ثم انزليه من على النار واتركيه حتى يهدأ.
_قومي بتغطيه المزيج واتركيه طوال الليل في غرفة حرارة الغرفة.
_ثم قطعي الموز والتمر ثم إضافتهم إلى مزيج الشوفان واستمري في التحريك.
_ويمكن إضافة الملح والقرفة إلى المزيج والاستمرار في التحريك.
_ثم قومي بوضع المزيج بعد إضافة كافة المكونات التي ذكرناها واتركيها على النار لمدة تتراوح 5 إلى 7 دقائق تقريبًا، لكي تحصلي على قوام كريمي.
_ثم النهاية قومي بسكب المزيج، وزينيه بقطع التمر.
أقرأ أيضًا :
طريقة عمل شوربة الشوفان للرجيم
طريقة عمل الشوفان بالحليب للدايب
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